F3 New Orleans

Category: Northshore

  • At the Gipper

    warmup; windmills, ss hops, arm circles, seal jacks, good mornings, high knees, imperial walkers, butt kicks, toe touches, smurph jacks

    mosey to the Taj Mahal back parking lot; partner one does a stop-start ladder run while partner two holds al gore for round one, then switch. Repeat 3 more times with position holder doing atlas squat, joga warrior pose left leg front, joga warrior pose right leg front.

    at the parking stanchion, leg swings front to back, then over and across,then on six, with feet up on parking bollard for body lifts x 10

    mosey to the front of the Taj, circle up for bear crawling, crab crawling, pushups, and planking.

    mosey to the grassy knoll for sprawls x10, and roll-ups x10

    mosey to the Justice Center parking garage upper deck for hill work – run up the ramp and jog back down, with the run part at 25%, 50%, 75% and 100%

    back to the flag?

    Mr. Bean prays us out

    Thanks guys.

  • Run 4 Fun, But Hatin’ On the Core

    After a 4:45am distress beacon from the “Beast Master of Bear Crawls”, YHC was prepared to put forth his 2 cents into the round robin collection basket this gloom. Upon arriving to desolation, however, the possibility of a solo run on account of a drip drop or 2 seemed distinct. But a random shadow, that happened to be carrying an American flag, chased away any chance of that. As Shooter stepped into the light, Waterpik rolled up. And before we realized the mumble-chatter had taken us slightly over start time, Cowbell arrived to round out the PAX of scramblers.

    WARMORAMA

    Shooter started us off with x15 IC:

    Toe Touches

    Windmills

    Torso Twists

    Lunge Walk to Pik’s car, and away we went!

    As tends to happen on Thursday, the PAX paired off with YHC/Cowbell and Shooter/Waterpik.

    City Hall Scramble

    When the PAX reassembled at the shovel flags, YHC lead us to the workout equipment where each man, 1 at a time, did a set of 10 pull ups, 10 knee ups, and 10 reverse leg lifts. Meanwhile, as the rest were doing there best Shooter (aka Sweat Angel) impression, they also did OYO 100 LBCs, 100 Freddy Mercurys then plank until all had finished their sets.

    Cowbell wrapped it up by leading us in x20 IC:

    Putins

    Crunchy Frogs

    Flutter Kicks

    DEATH BY CORE WORK!!!

    COT

    YHC prayed us out, as Waterpik prepared to send 2 of 5 off to dance camp, Cowebell endeavored to stare down Invest 91-L on a Florida fishing expedition, and Shooter, always being Shooter, helped an overheated and slightly dehydrated brother over to the water fountain.

    We look forward to Bubba’s long awaited Q at the Lakefront saturday!

    SYITG

  • 10K Au Lait

    Gents,

    A nice run leisurely run last Sunday with founding member of 10K Au Lait, Barely Legal, putting in the time. Good to see you back in action. In-Time, good call on the Kenyan Shuffle to build aerobic capacity. More of that to come.

    I urge all to join in on 10K Au Lait, 7:00 Sunday mornings at Abita Roasting (Covington). Everyone goes at their own pace. No man is left behind.

    See you on Sunday.

  • The Bear Necessities (Song)

    Look for the bear necessities
    The simple bear necessities
    Forget about your whining and your strife
    I mean the bear necessities
    Old Grundy’s evil recipes
    That brings the bear necessities to life

    Wherever I wander, wherever I roam
    I couldn’t be fonder, of my F3 bro’s
    The PAX as fussy as can be
    And to think it’s all because of me
    When they looked into the groupme chats
    And took a glance at the glove demands
    Then said, maybe I’ll fartsack this too…

    The bear necessities of life will come find you
    They’ll come find you! (Looking at you EIEI)

    Look for the bear necessities
    The “simple” bear necessities
    500 yards of bear crawls will suffice
    I mean the bear necessities
    Then after we can rest at ease
    With just the bear necessities of life. (Coffee and F2)
    With just those bear necessities of life!!!

    Hope you enjoyed the song! I’ll be releasing an album of all of my F3 hits coming this Fall.

    YHC thought that all of us needed a good reminder of just how hard a Saturday F3 beatdown could be. Those 15 extra minutes can be absolutely brutal. We always need that reminder.

    With that in mind, this beatdown was going to bring a pain that will never be forgotten.

    #NeverForget

    Warmup

    SSH 20 IC
    Seal Jacks 20 IC
    Shoulder Series
    Carolina Dry Docks 10 IC

    Mosey to the open field for the main event.

    THE THANG

    FIVE ROUNDS:
    20x SQUAT JUMPS
    50 YARD BEAR CRAWL

    Before we moved onto the next set of crawls we hit core with some Reverse Manny Crunches and LBCs.

    FOUR ROUNDS:
    20x SPLIT JUMP each side (sister mary catherines)
    40 YARD BEAR CRAWL

    THREE ROUNDS:
    20x BURPEE
    30 YARD BEAR CRAWL

    We formed two lines and staggered back indian run style to the flag. After we got back, an excellent display of what F3 is all about occurred with many men going back to leave no F3 man behind.

    We circled up and counted off and Butt Splice prayed us out.

    I couldn’t be more proud to be a part of this group of the highest quality men and to be pushed beyond what I believe is possible. It’s an absolute honor to be able to lead you men any opportunity I get.

    Until next time (after I’ve recovered from this one…)

    Grundy

  • Like a VQ

    PAX arrived at Granny’s, weather warm, shovel flag limp in the breezeless gloom. Much talk of aching trapezius on account of @grundy’s Bearcrawlapalooza. Pik reminded The PAX of YHC’s much celebrated lack of attendance of late by suggesting that this was YHC’s VQ. You know, I’ve always thought that the subject of Madonna’s “Like A Virgin” wasn’t really a virgin. I mean, if she was really a virgin, the song woulda just been called “Virgin”. But she wasn’t a virgin, she was just LIKE a virgin. It was kinda the same thing for my Q today.

    Warmateria

    • SSH x 25 IC
    • Seal Jacks x 20 IC
    • Imperial Walkers x 15 IC
    • ??? x 10 IC
    • Burpees x 5

    Thangateria

    BLIMPS – up the trailhead stairs and back between exercises

    Head to bus stop for:

    • Freak Nasties x 25 IC
    • Stepups x 20 each leg
    • Irkins x 15 IC
    • Box Jumps x 10
    • Inclined Shoulder Taps x 5 IC

    Amphitheater stage for Jack Webbs, 1 to 4 ratio merkins to invisible arm presses

    Next up was a failed attempt at a Movie Quote Plank/Merkin Wave. PAX circled up in plank position, went around circle, each PAX had to quote any line from Hunt for Red October, Ghostbusters, Tombstone, Goodfellas, or Big Lebowski. Cowbell has not seen any movies, ever, so the instructions were modified for him. He just had to say any complete sentence. Punishment was 5 merkins. Let’s just say this din’t work too well and leave it at that. YHC was just trying to inject a little fun, but these men are all business. Winner goes to Zoolander (or was it Waterpik??) with: “Ghostbustas, whaddaya want?!?”

    Back to amphitheater for a quick series of 6’s: 1 box jump on wooden platform, down the “hill” hop up on stage and 5 merks, etc etc.

    Back to flag for more than 7 minutes of mary:

    • LBC x 30 IC
    • 5 burpees (PAX experienced shock and awe.)
    • Crunchy Frogs x 20 IC
    • Freddie Mercury x 15 IC
    • 5 burpees (More shock and awe. At this point, someone shoulda said “This aggression will not stand, man.” Missed opportunity men, missed opportunity.)
    • Fondas each leg x 20 IC (with the pulse)
    • Nolan Ryan’s each side x 10 IC

    Countateria, Prayerateria

    Thanks for posting guys. nice to see seven at Granny’s!

    Touched for the very first time,

    Ei

    ((The product you have come to know and love, EiEi, has been re-branded as EchoIndia. You will still experience the same great taste, customer service, and award winning poetry. All shenanigans, shameless attempts at wit, and continual hazing of Chewy will remain the same. We have simply refreshed the logo and user interface to bring you a more visceral (yet still unsatisfying) experience. Please text all complaints directly to Chewy’s cell phone. Your complaint will be addressed in a manner commensurate with Chewy’s level of cell-phone expertise/acumen.))

  • Interval Training at the Marsh

    Emerging from the darkness were Cowbell and Shooter and it was time to get underway. College baseball chatter filled the humid air in the gloom at the Milestone March as the PAX converged- ready to get the week started with a beatdown.

    Cowbell reported he bolted off to Oxford, MS this weekend to catch his Ole Miss Rebels in action, and YHC and Shooter had been following the LSU Tigers in their quest for a return trip to the Super regionals, and hopefully, Omaha, for the College World Series.

    After a brief warmup consisting of Arm Circles (forward and reverse, softball, beachball), YHC led the PAX over to the playground equipment for a quick set of 10 pull-ups.

    Next, mosey to Lakefront, to the corner of Lakeshore Dr. and Marigny St for a set of 5 timed runs around the track at Maringy St on 2 minutes time. Each lap took about 1:20, so we had about 40 secs rest in between each lap.

    Next, we hit the stairs at Rips for some up and overs. One man goes up and over, while the F3 bros on the ground do some work… (merkins, jump overs, squats, Hello Dollies, Flutter Kicks, Calf Raises).

    Let’s head to the seawall for some Derkins, Freak Nasties, Box Jumps.

    With about 5 minutes to spare, YHC led the PAX back to the Marsh for count off, COT. YHC prayed us out. Thanks guys for empyting the tanks with me this morning and pushing me to become better in the process. I am always appreciative of the opportunity to lead this inspirational group of men.

  • F2 Brown Chicken Brown

    YHC was eager to get his Northshore VQ under his belt and thought what better way than to get a little F2 in afterwards. The plan was to have a 30 minute beatdown and head over to The Beach House for drinks and food.

    A pax of 8 showed up ready to have a leisurely light work out on the Mandeville Lakefront at 0600. Boy were they mistaken. YHC spent countless hours trying to figure out how to cram 1 hour worth of workout into a short 30 min. This is what went down…

    The Thang:

    COP #1) Warm Up:

    SSH X 20, Hillbillies X 20, Mtn climbers X 20, Arm circles f/b X 10

    Spartan:

    75 yard sprint, complete 10 merkins OYO, walk back to the start. Rinse and repeat X 12. #crowdpleaser

    Lazy Dora’s: 100 merkins, 200 LBC’s, 300 squats

    P1 does 10 merks, P2 planks, repeat until 100

    P1 does 20 LBC’s, P2 does 6″ leg hold, repeat until 200

    P1 does 25 squats, P2 does squat hold, repeat until 300

    #crowdpleaser

    COP #2) 6MOM:

    Crunchy Frog X 31

    Flutter Kicks X 20

    Mosey back to the flag for count off, nameorama, announcements, and Steve prayed us out.

    Pax had a great time at the Beach House afterwards and was joined by Butt Splice & 2.0 and Capt Sparkles. Turbo plans to lead the next F2 event in Covington sometime in July.

    Thanks for letting me lead and taking me in on the more spacious side of the lake!!

    -Cowbell

  • Pre-thang to Northshore’s first 2 a day!!

    7 PAX converged on the Scramble this Gloom preparing for their first experience with a 2 day. Cowbell will be introducing an evening Q occurring at the Mandeville Lakefront for 6 followed by some F2 at the Beach house.. YHC had considered doing some interval training, however many have come to appreciate the routine of our 5k Scramble, so no reason to break with the norm.

    Warmup

    10 IC Imperial Squats Walkers, 10 IC Toe Touches, 10 IC Windmills, 20 IC SSH, 10 IC alternating lunges..

    Thang

    Took to the streets of Mandeville with the PAX staying together for the first 1/4 mile or so till we crossed East Causeway approach. After crossing a couple of different groups formed. The “Gazelles” Steve, Garfield and Cowbell jumped out to set the pace. Followed by Zoolander and Chewy with Water Pik and the Q not far behind.. Hats off to Water Pik for pacing with the all to familiar lagging YHC, as we chattered along catching up on conversations we hadn’t shared in some time..

    PAX all finished with respectable times ranging from 8-9 mins. Finished out with a series of exercises mostly performed on our 6 or reversed.. 2 30 sec holds of mission impossibles, 2 rounds of scorpion kicks 10 IC, 10 IC Wife pleasers, 10 IC one legged wife pleasers, 20 IC Flutter kicks, 10 IC Hello Dollies, 10 IC Heels to heaven and finishing with 20 IC LBCs…

    Appreciate the post F3 brethren..

    Count, Announce, COT

    YHC closed PAX out!!

    Till our 2nd meeting of the day 👊🏻💪🏻✌🏻!!

  • It’s All Fun & Games

    Still sore from Memorial Day’s Murph and knowing that some Gipper regulars pleaded for but did not receive mercy from Chewy yesterday at Grandmother’s House, YHC planned a morning of fun and games. The aforementioned Gipper regulars must have really needed a break because the Mandeville clown car never materialized out of the Gloom. So the rest of us got on with it and after a brief disclaimer and a warmup of Seal Jacks, Windmills, Butt Kicks, Toe Touches, SSHs, and High Knees headed over to the Justice Center for the Thang.

    YHC coned off a good size square, produced a lacrosse ball, and we started a passing game with consequences. After counting off, the PAX starting moving within the square, bounce passing the lacrosse ball to one another in order. A dropped pass resulted in penalty exercises, among them Tuck Jumps, Sister Mary Katherines, Merkins, Mission Impossible, Box Cutters, Pickle Pounders, and J-Los.

    The PAX mastered the first level quickly, and it was time for YHC to add some complexity. We counted off again, changing the passing order to keep everyone mentally sharp, and added the requirement of leaving the square to round a cone after making a pass and before receiving the next pass with a prohibition against using the same cone twice. We continued in this vein for the rest of the beat down, adding levels of difficulty. Not only did we keep changing the passing order, but we required each passing PAX to leave the square and perform an exercise (2 burpees, a star jump, an 8 count body builder, 2 plank jacks, and ice skater hops) before reentering the square to receive the next pass. For one game, we even prohibited the use of your strong hand…so a right hander could only use his left hand. The ambidextrous Jose had a distinct advantage here but since we were all in it together that didn’t make much of a difference. There were lots of penalty exercises, especially as the speed of the game accelerated and fatigue set in. However, YHC is proud to report that the level of play increased significantly with each game.

    Countorama, nameorama and Cowbell prayed us out once we made it back to the Trailhead.

    Thanks for letting me lead guys. See you in the Gloom.

  • Hill repeats

    5 Pax met at Granny’s House today.

    Warm up: back lunge with reach x 10; side lunge with reach x 10; Glute bridges x 10IC; Jane Fonda x 10 IC; Hip Crossovers

    The Thang:

    Mosey to underpass: hill repeats x 10

    Plank, Single leg glute bridges x 10 IC; single leg RDL (Dippy Birds) x 10 IC

    Hill repeats x 6

    Plank

    Hill repeats x 2

    Mosey back to flag

    COM: JF, Flutter, HTH x 10 IC

    Name-o-rama, COT, prayer.

    Thanks guys!

    Chewy