F3 New Orleans

Category: Northshore

  • All we need is “one”!

    With the Sky illuminating from heat lightning, YHC arrived at the Marsh to plant the shovel flag.. Expecting all the regulars to start appearing as time approached, only “one” ever so consistent Waterpik moseyed up out of the darkness. Respecting the time we dove right in with some warmups..

    12 IC Imperial Walkers, SSH, Toe Touches and Scorpion kicks. 20 IC Butt kicks and Arm circles..

    Mosey around the block returning to the monkey bars. :20 ISI hold followed by :20 of pull-ups. R/R 5x. ISI complete at 1:40 and somewhere in the ballpark of 30-50 pull-ups YHC with the lesser and Waterpik claiming the higher rep count. Moseyed around the block returning to the court for some suicides sandwiched with an exercise between.

    P1 ran half court and full court suicide while P2 did named exercises. F/J

    Flutter kicks, Merkins , Burpees, Putin’s, LBCs, Squats, Sister Marys’s, Jump Squats, Bobby Hurley’s and Mountain climbers..

    With 6 mins remaining PAX completed Mary.

    1 min Plank, 1 min alternating left arm/right arm, 1 min Plank and finished with Nolan Ryan’s 10 IC left/right..

    Appreciate your discipline to always post the Marsh Waterpik!

    Also your energy to push the Q past his limits!!!

    YHC prayed us out

    👍🏻👊🏻✌🏻 till the next Gloom!!!

  • F2 With the boys

    Warmup– SSH, Windmills, Toe Touches, Mummy Walk,

    Main Event–10 minute circuit– 10 of each, Squats, Merkins, Scissor Kicks, LBC’s. Include stair run and 50 meter run.

    Move on to arm presses and extended arm rotations.

    Mosey back for some cool down exercises.

    Prayer led by Grundy then on to the Top Room for some refreshments

  • When You Gotta Go…

    Mid 70s never felt so humid! How foolish to suppose that a respite from the summertime blues would result from an unseasonably cool beginning to the eighth month of 2019. And speaking of beginnings…

    WARMORAMA

    x10 IC:

    Toe Touches

    Torso Twists

    Imperial Walkers

    SSH

    Windmills

    THANG

    The prescribed scramble route was taken in earnest by the cavalier band of brothers, which included the long lost Pelican! After a near miss early on by a Charger which obviously couldn’t conceive of pre-dawn runners on the streets of it’s neighborhood, the trio of Steve, Cowbell, and the road warrior Waterpik were off to a respectable 8:25 pace. Meanwhile, Pelican and YHC were tangled in conversation over the merits and/or faults of letting females into traditionally all male organizations such as scouts and military.

    Upon exiting Sunset Point, Q’s bowels suddenly reached critical mass! Instructions were quickly proffered for Pelican to lead ISI for the day, as a super-scramble was made to the providentially placed port-o-potties.

    While back at the flag, Waterpik was making Shooter-inspired sweat angles, Steve was making Grundy-inspired form corrections, and Cowbell was having Bushwacker-inspired diarrhea of the mouth…or so YHC could only imagine!

    MARY

    At the exercise area, PAX did LBCs while each man bear crawled across the space and back. Similarly, was Freddy Mercurys/Bunny Hops, and Leg Raises/Duck Walks.

    COUNT/NAME

    Pelican prayed us out and the PAX dispersed to greet the day.

    Thanks for your patience with the Q today guys!

    *Alternate title: I Really Hate to Poop n Run, Guys

  • Circuit court in Session

    Recovering from Waterpik’s light rep but high intensity beatdown from the day prior. YHC decided to bring some coupons of his own to the Gipper crew. Arrived at the AO to the sights of Moby, Akbar and Maverick loosening up around the flag. Knowing the PAX would soon swell by 4 as Cowbell rolls in hot and the prethangers of Legal, Turbo and Einstein come strolling in. Brief chatter as the instructions are given to what this beatdown will entail and wanting to make sure no modifications would be needed we jumped to it..

    Brief warmarama all IC 15 SSH, Imperial Walkers, Windmills and Toe Touches followed by our first 1:30 of the daily ISI (15:30 total for our final day) T-👏🏻 to all the participants on this great challenge offered up by the Northshore’s Bushwacker.. I never could have pushed through without the push of the PAX for this one but certainly glad I did.. Cowbell mentioned adding up the total cumulative count to know officially how long of planks we completed.. Look forward to seeing that number Cowbell, not to worry we will confirm with Grundy on your specs just to be certain nothing’s missed..

    Circuit court in Session

    PAX starts the Mosey carrying the coupons over to the Justice center and along the way Q has one of the PAX retrieve a medium boulder from the rock pile to add to our gadgets that will be used on this Gloom.

    Arrived in the middle for a long explanation by your YHC, but thankfully this high IQ PAX was able to put it all together. We created 7 stations with the 8th acting as our timer of sorts.

    S1 Band curls, S2 Jump rope, S3 Mountain climbers, S4 Boulder Shoulder raises, S5 Stretch Ball sit-ups, S6 30lbs plate press, S7 Alternating Step-ups and S8 controlled the timing by running to JC up the ramp down the stairs back up the stairs and backdown the ramp returning to the start creating on round of completion once of course the PAX dropped and completed 1:30 of Plank before the switch and the next round..

    Timing played out perfectly as each PAX completed the 8 circuits by 0640.. We gathered up our coupons and returned to the flag with a min to spare, so Q introduced a sample of next months challenge with a 30 sec hold in the lowered squat position.

    Counted off, announced the F2 plans, COT.

    Thanks to Maverick for leading us out with a prayer!!

    Always enjoy posting the Gipper with the Covington PAX and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Granny Clips Coupons

    This past weekend, YHC bumped into a friend, T shirt drenched with sweat, who said he had just come from a Cross fit workout. As my friend recounted the workout to me, I realized I could recycle at least part of this cool beatdown at Granny’s on Tuesday. Or, at least that was the idea. The cross fit workout consisted of a 1 mile run, and 10 sets of the following 3 exercises. 10 thrusters with a 75lb weight., 7 burpees, then 7 pull ups. WOW! That sounds brutal.

    With ISI always in the back stiff, err… the…the back of the mind, YHC added an F3 twist and lots of ISI to the beatdown and here’s what it looked like. The PAX Circled up at shovel flag, firmly planted by Shooter in the gloomy soil at the Mandeville Trailhead. After a brief warmup, it was time for some circuit training. 15 sets of the following:

    5 Thrusters with Coupon (cinder block), then

    run up stairs, then back down and over to bike path for…

    a 15 yard bear crawl, then…

    pop up and mosey over to wooden stage area for 3 box jumps, then mosey back to shovel flag for:

    1 minute plank.

    rinse and repeat, starting w/ thrusters again.

    Just barely got done with all 15 sets to complete ISI for the day. For those of you stiff bastards following along with ISI, we have one more day…

    Thanks guys for following my lead and thanks to Shooter for praying us out!

  • I See ISI

    YHC’s brain could not get past fitting in today’s installment of this month’s ISI challenge of planks increasing by 0:30 a day, with today being 14:30. Fortunately, with the structure for accomplishing that in mind, winging it would not require too much creativity.

    WARMORAMA

    All IC with reps between 10-20:

    Imperial Walkers

    Torso Twists,

    SSH

    Fire Hydrants

    Scorpion Kicks

    Windmills

    High Knees

    Butt Kicks

    THANG

    1 minute plank

    Mosey towards the lakefront, stopping at each corner for 1 minute plank, finishing with on minute plank on the wall.

    10 Box Jumps OYO

    10 Derkins IC

    10 Freak Nasties IC

    One minute plank on the wall, and return to the Marsh in similar fashion.

    Upon PAX’s return, 1 minute plank

    MARY

    25 LMCs

    1 minute plank

    25 100s

    1:30 plank for a grand total of 14:30 of planking and ISI day 29 in da books for our ALL-ISI PAX.

    COUNT/NAME

    Cowbell prayed for our bodies and minds, as well as the kids and the elderly! I appreciate you guys helping your humble Q grow in his leadership. Thanks for posting.

  • Modified Spartan Run (Take Two)

    After the looming destruction of the storm (formally known as Barry) disrupted participation for my last Q on the Lakefront, I felt as if some guys missed out on a nice wholesome exercise, and it was in our best interest to bring that mother back for round two.

    The PAX started with a quick warm-up; arm circles, windmills, imperial walkers, toe touches, and side strattle hops. We mosied to the rock garden, where each man selected a stone/boulder that we carried overhead to the top floor of the courthouse parking garage (feel the burn).

    We proceeded to sprint and jog around the lot, broken up by exercises that I called out: Merkins, Colt 45’s with the rocks (look that one up), burpees, squat to push press, hammer curls, shoulder press…on and on. Doesn’t sound hard? Try it for 35 minutes.

    We mosied back to the rock garden with stones overhead (feel the burn), which, by this time of morning, we had a couple of curious onlookers. No time left for core, no one cared. A good time had by all. More to follow…..

    Bean out!

  • 10K Au Lait – Some New Faces

    Great to see Black Cat and FNG (Slash) show up for today’s 10K Au Lait. Weather was fantastic and the Covingtonions were out in full force this morning.

    Slash gave In-Time a run for his money, which I thought was impossible, and I hung back with Black Cat for a leisurely jog. Great people and great conversation out there on the road.

    Please come join us to build your aerobic capacity at your own pace. If needed, someone will alway hang back and provide subtle motivation to keep pushing. Trust me, it’s a great way to start a Sunday.

    Meet up next week at Abita Roasting (Covington), Sunday at 7:00 ready to roll. Bean out!

  • The PAX that ISIs Together Scrambles Together

    YHC noticed 69degrees on the dash in the truck while en route, and had to check the date to make sure this wasn’t a dream. It was a great treat indeed to start off a Thursday morning in July with a scramble in such weather! Cowbell arrived an uncharacteristically 3 minutes early in order to get a jump on his planking for the day. And planking was, in fact, to rule the day.

    WARM

    10 Toe Touches

    10SSH

    1 minute plank

    THANG

    While the PAX ran the regular route, we stopped at 4 designated spots for 1 minute planks, which kept speedsters Steve and Waterpik in their place. Thus, the scramblers scrambled as one! That was, until Waterpik had to peal off to get home, having to be on the southshore by 7. T claps for showing his dedication by showing up even in a time crunch.

    MARY

    You guessed it…another minute of plank. This time followed by 10 burpees just because. We finished up with 3 more minutes for plank.

    COT

    count-off and nameorama, with Q praying out in appreciation.

    Well done gents! Another gloom in the books here on the north shore.

  • Triple coupon Tuesday!!

    YHC decided to return at grandmas with coupons in hand. Upon arrival, I noticed the likes of Steve and Bushwacker chattering it up. T 👏🏻 to Steve for making his return to the PAX after a scare at the Gnarly last Wednesday.. Knowing that Cowbell had missed Monday, YHC anticipated a late arrival by Cowbell as his strict discipline of getting in at least 3 beatdowns for the week crossed my thoughts, which were realized as he rolled in right on time to join the PAX. Today’s beatdown would pay tribute to the AO leader at GMs Chewy who likes to focus more on form and technique rather than speed and rep count.. So let’s get started!

    Warmup

    10IC Good mornings, Toe Touches, Imperial Walkers.

    20IC SSH, Mummy kicks and 1:30 of the daily ISI Plank hold..

    Thang

    PAX had 4 stations 3 involving coupons.

    Station 1: 30 pound Ruck plate with 50 ft of rope..

    Station 2: Tension band

    Station 3: No coupon focus on Core.

    Station 4: Jump rope

    PAX rotated through a series of various exercises controlled by the plate pull.

    Each PAX completed each full cycle..

    Plate pull 100 feet, curls on the tension band, donkey kickoffs for the core and jump rope.

    R/R plate pull, alternating shoulder press on bands, 1:00 Plank hold and R/R jump rope.

    R/R plate pull, Band Squats, 1:00 Plank hold, R/R jump rope.

    R/R plate pull, tricep extensions on bands, mission impossible Plank hold with most holding between 35-45 sec finishing with chill-cut to round out the 1:00, R/R jump rope.

    Eliminating the jump rope we paired up at the end of the corridor. P1 did seated band pulls/plate press while P2 sprinted the corridor completed 3 Burpees and sprinted back. R/R increase to 6 Burpees.. Being the competitive souls in which they are Bushwacker and Cowbell pushed each other to there limits, while Steve graciously modified his swiftness for the YHC as to not embarrass him at his own beatdown.. Flap jacked, so that each PAX cycled through both exercises of bands and plate press twice.

    With 2 mins remaining we circled the flag to close with additional planking leaving those present with only 5 mins left for the ISI on the day..

    Cowbell shared the news about the NOTC hosted event tomorrow in the city and we offered intentions for Grundy as Steve prayed us out..

    Thank you gentlemen for the post and making me become a better version of myself…. Without the shared interest not sure it would be possible..

    Appreciate the commitment and fellowship to start another Gloom with you!!

    Till the next Gloom 👊🏻💪🏻✌🏻!!!