F3 New Orleans

Category: Northshore

  • Easy like Monday morning

    Cowbell and YHC have often discussed the misery of Monday mornings at the Marsh. Typically they’re not the most difficult beatdowns of the week, but coming off the weekend, as Lionel Ritchie would tell anyone who’d listen, they’re never easy, easy like Sunday morning.

    In fact, this beatdown was designed purposefully to be easy, and it still wasn’t easy. If that makes any sense whatsoever.

    After a quick warmorama at center court (consisting of toe touches, arm circles, good mornings, windmills, ssh’s) we took a mosey.

    This whole thing was a mosey, in fact – up the trace, to Jackson, down to the lakefront and back – with the stipulation that we’d stopped at (most) intersections to perform a 1 minute AMRAP of an exercise. From what YHC can remember, it was something like:

    • squats
    • LBCs
    • merkins
    • mountain climbers
    • flutter kicks
    • freak nasties
    • knee ups (1 min each leg)
    • burpees
    • jump squats
    • monkey humpers

    And then back in time to hit the pull up bars for 20 oyo.

    Abbreviated mary of Freddie Mercs and leg raises, and Akbar prayed us out. Thanks men for posting and for the opportunity to lead, as you know, I wouldn’t be out there if it wasn’t for you guys!

  • 3 Men in the Morning

    Was a nice run indeed. 10k. Our talks during the run made the time fly and the run so easy. Prayer close out by Bean. Coffee time baby. Anything to be with the fellas.

  • Brees has a backup, and so should Bushwacker!

    YHC was called in off the bench on this Scramble in hopes of filling big shoes.. While Teddy is holding his own in the Dome and on the road picking up 2 wins for our Saints.. YHC was trying to create some Scrambling moves of his own to bring the PAX to victory while starting day.. Sir Wacker a Veteran of the Scramble and Captain of many post took some much deserved rest this Gloom before partaking on a journey northern bound with Southshores Hawgcycle for a pacing adventure along his much anticipated 100 miler in Arkansas this weekend.. Good luck gentlemen and enjoy the journey.

    Warmup

    All IC 10 Torso Twist, Imperial Walkers, Hillbillies, Slow Squats, Scorpion kicks and SSH.

    T-claps 👏🏻👏🏻 given to Zoolander for posting even though unable to make the run he still chose to hang back and work through a series of BLIMPS and bear crawls.. We all know the local Pele’ of the local indoor soccer club shall return. I tip my cap to your discipline and determination to still get out and post..

    Four PAX set out with 3 Clydesdales holding back the 2 year old Colt known as “Cowbell” from racing out the gate.. He so graciously sacrificed and hung back with the PAX as we Moseyed a modest 9:30 pace through ole Mandeville..

    Great job Akbar for completing the 5k without stopping, as I know just a few weeks ago this was not so, yet you keep posting and now you are a runner and soon to be a 10 Au Lait poster as well..

    Upon return we completed a mini circuit 2x of Nolan Ryan’s, 5 Pull-ups, Freak nasties, leg ups and chest press holds (nice suggestion Chewy).

    Count off, announced upcoming NOLA convergence and F2 on the 17th following a brief beatdown, COT included intentions for a special PAX who could not be with us today..

    Thanks for following the backup this morning gentlemen 👊🏻👍🏻✌🏻 Till the next Gloom!!

  • Dinner, then Dessert

    Ten men posted at The Gipper Wednesday morning ready for fun and games as a reward for completing the Iron PAX Challenge only to learn that they would have to eat their green beans before enjoying dessert. So after a disclaimer and a warmup of Imperial Walkers, Squats, Merkins, Groiners and Seal Jacks, the PAX made their way to the temporary resting place of two newly acquired coupons otherwise known as tractor tires. Assembling into teams of 5, teammates took turns flipping those bad boys to a secret undisclosed location. Don’t worry, Barely Legal (who knows everyone in Gipperland apparently) had secured “permission” for our coupons’ final resting place. Hopefully they’ll be there next week.

    The PAX then transported themselves to the Justice Center via the mosey method where they teamed up once again, this time in teams of 2. Each team selected a ball (most went for the always safe tennis ball and no team was brave enough to select the sole Mardi Gras vintage superball) for surprise exercises. First up was the burpee: partner 1 performed the burp while partner 2 threw the ball high so that partner 1 had to stretch to catch it while jumping out of the burpee. Flap jack and repeat for a few rounds. Then we moved on to 180 hops with partner throws. Amazing feats of athleticism ensued, and it’s too bad ESPN was not present because there was at least one top 10 play of the week involved.

    The partners also hit some shuffles with ball exchanges and in between it all the ball play hit some Mary consisting of A-B-C-D abs, alternating Supermans, and Nolan Ryans.

    Then we recovery walked over to the Justice Center entryway for four rounds each of 40 yards of:

    Accelerate, float, sprint;

    Shuffle, sprint; and

    Backpedal, sprint.

    Mosey back to the shovel flag for countorama, nameorama, and Ringo prayed us out. Thanks for letting me lead guys and remember that the best part of dessert is in your imagination and anticipation, not the actual dessert.

  • You Say You Want a Revolution…How About a Few?

    Pulling up with a few ticks to spare, YHC found a relatively old guard Marsh reunion (given the off kilter schedules of the last month or two) with Shooter, Steve and Waterpik gathered center court. As we got started, 2 more wagons came skidding in ever so strategically.

    WARMORAMA

    10xs IC:

    Toe Touches

    Windmills

    Butt Kicks

    Torso Twists

    THANG

    Gathering at the monkey bars, the PAX cranked out 4 revolutions of:

    5 Pull Ups

    10 Squats

    15 Merkins

    20 Mountain Climbers

    25 LBCs

    Run around the basketball court

    Rinse and Repeat 3xs then plank until the last man returns, then offical 30 plank clock starts.

    All told, that made 900 reps: 60 Pull Ups, 120 Squats, 180 Merkins, 240 Mountain Climbers, and 300 LBCs.

    The PAX unloaded Santa Cowbells coupons of cinder blocks and an enormous tire to stow away at the Marsh for future use.

    MARY

    34 Freddy Mercurys without a minute to spare.

    COT

    Count, Name, Shooter prayed us out with a special intention for one of our own. Please add your prayers to this special intention this week.

    Thanks for following my wacky lead, guys! Y’all make me a better me.

  • In the Books

    The 2019 Iron PAX Challenge is now in the books for the F3 Northshore PAX. T claps to F3 Greenwood for throwing the challenge out to the F3 Nation and keeping so many men across so many regions working hard and engaged for an entire month. The beat downs have been epic, and there is something really positive and rewarding about overcoming physical and mental challenges throughout the course of a month. Monday sees the return of our regularly scheduled program at the Milestone Marsh.

    After a combined warmup of 15x IC of Seal Jacks, Mountain Climbers, Windmills, Butt Kicks, Merkins, OH Hand Claps, and SSHs, the PAX split with Grundy taking the IPC PAX westward and YHC taking the non-IPC PAX eastward.

    The eastward bound PAX circled up across from Rips for some Peter Parkers and Parker Peters, 15x IC, and then made their way to the Rips stairs for 5 minutes AMARP of 10x regular Rocky Balboas, 10x lateral Rocky Balboas, and a trip up and over the stairs. Then it was time to mosey down to the Harbor playground for fun and games.

    YHC deployed some cones and balls from his backpack and engaged the PAX in a passing game with increasing levels of difficulty. We started bounce passing the ball to one another in a predetermined order within the confines of the paint (an area otherwise known as the spash pad and usually occupied by wet and screaming rug rats). Every dropped pass earned the PAX a penalty exercise of 5 burpees, Bobby Hurleys, Bonnie Blairs (hair of the dog), Merkins or I’m a Star Jumps. Proficiency ensued and so the PAX advanced to Level 2 where a trip out of the paint and around a cone was required after passing and before receiving the next pass. The game continued with increasing levels of difficulty and at the very end, before our Indian Run back to the Shovel Flag, the PAX returned to Level 1 and impressed themselves with their passing and communication prowess. Forty minutes of honing skills paid dividends.

    Countorama, nameorama and then over to the coffeeteria after reuniting with our worse for the wear looking IPC brothers.

    Thanks for letting me lead guys and congrats to all of you who participated in the IPC. You are all better men than you were 4 weeks ago.

  • You Can’t Always Get What you Want…(No EI, No Yoga, Nothing!)

    Arriving at a “late-ish” 5:11, YHC saw no PAX and no flag. Though Akbar’s presence was detected on account of the glowing dash lights eminating from the arborous darkness of the parking lot. More mysterious and less detectable was true-to-his-word Garfield, who was suddenly spotted lurking in the shadows casually stretching. The noticeably absent Shooter would’ve been proud of the general stealth of the PAX, as Pelican was just as abruptly standing next to YHC!

    Losing track of time, and realizing that King Abdication of the Echo India Order would not suddenly appear, YHC got the warmorama started with some Toe Touches, Torso twists (by which time Chewy had joined us), Imperial Walkers, Scorpion Kicks (when Cowbell arrived) and some SSH to welcome Burgundy.

    With that, the PAX was off on the traditional scramble 5.1K route through Old Mandeville. A particularly pleasant run was had by all judging by the reduced quantity of perspiration accumulated in our collective shirts. The noticeably absent Shooter would have been dismayed to find the distinct lack of sweat angels in the workout area where where…

    Hoping for a restorative Mary, YHC threw the baton to Chewy with the special request for some yoga-esque stretches. What the PAX got instead was 20 Hand-release Merkins OYO. Popcorn pass to Cowbell who hit us with some Crunchy Frogs. Then Burgundy lead us in some Russina-Dance Dips (real name still undetermined). Then came Pelican-lead LBCs and Bushwacker’s Oblique Crunches rounded out by more Scorpion Kicks by none other than Garfield.

    COT

    Count-Name-Anouncements-Prayer by Cowbell

    Captain Liberto’s funeral is tomorrow (friday) at the Castine Center at noon, with visitation to begin around 9am. It will be followed by a full procession along 190 to Covington’s St Lazarous of Bethany Memorial Garden. If possible, show your support and honor his sacrifice by lining the route to watch the surely endless line of police, firefighters, and public.

  • Concrete Jungle

    The Gipper PAX closed the books on the 2019 Iron PAX Challenge in the Gloom this morning. Hauling their concrete blocks to the concrete roof of the concrete parking deck of the Justice Center, the PAX jackhammered and pounded their way through the grueling Week 4 workout. Merkins, squats, swings, Bonnie Blairs, thrusters, lunge walks and cinderblock carries for time…it was all an oxygen deprived affair in tropical conditions. To its credit, the PAX refrained from tossing the cinderblocks from the roof when the final whistle sounded, but it’s safe to say that it may be a while before The Gipper AO sees cinderblocks again.

    Thanks for pushing yourselves and YHC, guys. There’s something powerful about tackling a month long challenge with your buddies. None of us would have pushed ourselves as hard alone.

    Now we need to get creative and come up with a challenge that we can send F3 Greenwood’s way…

  • IPC Pick your poison

    Arrived to the AO with the sights of a Mathlete a newcomer to the Marsh.. Grundy and Cowbell arriving shortly there after. I walked off 50 yards and planted the shovel flag south of the basketball court. Thankfully Grundy showed for moral support this Gloom, but most importantly to keep YHC accurate in the script of what was required on this final IPC. Q had crossed thoughts that the coupon carry was only completed after each round of 300 reps was complete, however the always accurate Grundy corrected that quickly and the PAX got to it..

    Kudos to Cowbell ringing the bell with the best time of the morning, followed by Mathlete 6 mins after and the YHC 4 mins after that.

    All in all the great thing about this challenge was the fact you could mix the combinations of the assigned exercises to your own strengths and weaknesses.. Definitely leg intense on this IPC verses weeks past..

    Q prayed the PAX out!!

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • A Tale of Two Beatdowns

    It was the best of times, it was the worst of times, it was the age of wisdom, and…. yes, it was certainly the age of foolishness.

    The Pax were presented with two choices this morning, follow the Wacker of Bushes off to the Marsh where 35 lbs. cinderblocks awaited them or, for a potentially less-painful option, follow YHC into the unknown. So the Pax split, the Iron Pax-ers heading off to fulfill the week 3 challenge, and those who had already completed it stayed behind.

    Warmorama: 10x merkins OYO, arm circles, air presses, IWs, SSHs, high knees, all at various reps IC.

    Thang:

    Bear crawl approximately 400 yards to the lakefront gazebo. Caveat: if you need to pause for rest, perform 10x merkins then jog to catch up with the man in the lead. YHC declines to say whether or not this was intended to make the PAX rethink their choice of beatdowns but, impressively, there was relatively little grumbling. That is how difficult the IP challenges are – the minds of the PAX have been recalibrated and this – bear crawling 400 yards – is actually better than the alternative. T-claps to Grundy who (YHC believes) was the only one to make it the full distance without stopping.

    Next, circle up inside the gazebo for a quick round of squats, 20x IC, before assuming an Al Gore hold while each man takes his turn doing 10x Bobby Hurleys. Turbo explained to the young ‘uns who BH was, and that he did indeed slap the floor as a Duke player. Everyone seemed to sink their shots – with Chewy mixing in a few granny-throws – and we wrapped things up in the gazebo with a round of the ever-popular monkey humpers, x22 IC. A short recovery stumble down the path before moseying to the canal bridge for a partner routine.

    Partner 1 heads up the path, over the bridge and down a short distance – to where a young couple was necking in the grass – and then circles back to relieve partner 1, who will begin the cumulative reps of:

    • 50 Burpees
    • 100 Sister Mary’s
    • 150 T-Merkins
    • 200 Squats
    • 150 Freak Nasties
    • 100 Monkey Humpers
    • 50 Burpees

    T-claps to the young couple, who YHC figured would relocate to a more private spot within the first 5 minutes. These two, though, persevered the parade of sweaty men and continued to put on a show for nearly the entire duration of our routine. And this routine took some time – especially the t-merkins, which seemed to bring nearly everyone to their knees. Hey, maybe they’re exhibitionists and this is what they came for?

    Quick Indian run back to the flag and, with minutes to spare, we knocked out some Jane Fonda’s, quick pulses, and heel-to-knees, 10x IC each leg. Having reached the end, we looked around for our Iron Pax brethren, but to no avail. So, back on our six, we knocked out a bit more: flutters, LBCs, and Freddie Merc’s, all 20x IC. A quick look around again but, alas, still no one in sight.

    Time to call it – so we circled for countdown, nameorama, and COT. Shooter prayed us out with intentions for recently slain Captain Vincent Liberto and his family. Liberto, a father of seven, had served the Mandeville police department for over 25 years and was known to be a good man, who served his country and community with pride. His sacrifice comes as a shock, and is a reminder of just how lucky we are to have such great men and women protect and serve our community.

    Soon after, the Iron Pax-ers appeared and we circled up for COT, part deux, this time with Hammer praying us out. Double intentions for Capt. Liberto and his family.

    Then it was off to coffetería, where Tank regaled us with warm stories of Italian family gatherings. A near perfect morning. Thanks for the opportunity to lead and get stronger alongside you men.