F3 New Orleans

Category: Northshore

  • #EveryDayIsLegDay

    CONDITIONS

    YHC didn’t check the conditions but it was shockingly warm and humid for November.

     

    THE WARM UP

    All exercises in cadence, but tbph the count on the High Knees was pretty shaky.

    -SSH
    -Good Mornings
    -Abe Vigodas
    -Imp. Walkers
    -High Knees

    THE THANG

    Magnificent 7 Leg-o-rama
    1. Maraviches/pistol squats on a bench – IC
    2 Bushwhackers Single leg burpees 10 each leg OYO
    3 Split Squat -IC
    4 Scissor bridge Tacoma narrows – IC
    5. Wife pleasers-IC
    6. Shaun Whites/ Snowboard hops
    7. Marios/ Single

    Drop Sets
    10 tuck jumps
    10 squat jumps
    10 squats

    All down in a continuous sequence with no break in between.

    Rinse and repeat 3 times with two minutes of rest in between.

    Tunnel Triple Check
    First PAX ran through the Florida Street tunnel. Second PAX holds a plank.  Third PAX holds an Al Gore.  Continue until the cycle is complete.

    CountORama, NameORama, and COT

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Northshore Begins to Prep for Krazy Ivan!!!!!

    Rain was in the forecast for the third week in a row at the Scramble, but the PAX got the workout in before the rain started this morning.

    Warmup:

    SSH, BK, HK, Imperial Walkers all IC x 10

    Thang:

    5K covering the normal route through gloomy streets of Old Mandeville and Sunset Point.

    Post Thang:

    Merkins 25 OYO

    Freak Nasties 25 OYO

    SMKs 20 OYO

    Rower sit ups 25 OYO

    Leg raises 20 OYO

    Merkins 20 OYO

    More Freak Nasties 20 OYO

    then, someone mentioned OCHO and his MONKEY HUMPERS, so YHC couldnt resist closing out with…Monkey Humpers x 20 IC.

     

    COT, Countaramma, and Thanks to Zoolander (virgin post at the Scramble!!) for praying us out into our day.

    Thanks, men, for letting me lead.  I always look forward to the camaraderie and the starting my day strong with F3.

     

  • Just Another Training Day at The Gipper

    This morning at The Gipper felt like just another training day back in the high school basketball, soccer or (fill in the blank) days.  After a preliminary warmup of Imperial Walkers, Toe Touches, and Windmills, all 20x IC, the PAX departed the trailhead and continued our warmup on the way to the front of the Justice Center.  We ran, skipped, shuffled, backpedaled and even threw in some Lt Dan’s on the way.

    YHC threw down some cones upon arrival, and it was time for agility drills.  Three times through for each drill.  Sprints/shuffles, sprint/carioca, backpedal shuffle, crossover runs, diagonal sprints, accelerate/sprint/decelerate/sprint, and then accelerate/sprint/decelerate to dead stop drills were the order of the day.  Then YHC threw in his favorite for the agility finale, the box drill.  Grundy promptly stole YHC’s thunder, expropriating a great misdirection joke for his own comedic benefit.  Then Einstein jumped in to generate more laughs.  YHC would do well to remember Grundy’s basketball credentials and Einstein’s uncanny ability to make a good joke even better when planning a surprise for future agility beatdowns.

    Soccer run back to the trailhead with headers and 3 step accelerations sprinkled generously into the mosey.

    3 minutes of Mary back at the trailhead to close things out with T Merkins (20x IC), hip ups (10x IC each side) and straight legged jackknives (10x IC each side).

    Countorama, nameorama and then Coconuts prayed us out.

    Thanks for indulging my old school nostalgia, guys, and thanks for letting me lead. Hope you all got your money’s worth this morning in the Gloom.

  • CAAAAR!….GAME OOON!

    It should be illegal for cars to drive past the Marsh at 5:05am in Mondays unless they’re tardy to post…just saying.

     

    WARMIN’UP

    20 IC Toe Touches

    20IC High Knees

    IC: 15 Arm Circles forward, 15 Arm Circles backward, 15 Cherry Pickers

    20 IC Butt Kicks

    OURTHANG (COSANOSTRA)

    Starting @ Lamarque/Jefferson with 25 Merkins OYO, Jog to the lakefront, with 25 Merks @ each intersection (Beware the oncoming headlights of impending doom!).

    @ seawall: IC 25 Freak Nasties

    OYO 10 Box Jumps

    IC 20 Freak Nasties

    OYO 20 step ups (10 each leg)

    IC 15 Freak Nasties

    IC 10 Freak Nasties

    Mosied to Rips:

    While PAX did Freddy Mercurys half the time and Heel Pulses the other half, each man did 10 squats, ran up the stairs to the landing, 10 squats, down the other side, 10 squats, back up, 10 squats, back down to starting position, 10 squats

    Due to time constraints, the only points that saw action was the 1st intersection and home base. Mosied back down Lamarque with ten Burpees per stop.

    Another day marked for greatness, as Waterpik prayed us out!

     

  • TrUe DowN PAINmeNT!!

    Saturday gloom is nothing less than amazing in the cool of November. Q seems to have gotten a reputation to bring true down PAINments considering Q plays no games!!! With a 630 prompt start it goes like this…

    Warmarama:

    20 SSH ic

    15 windmils ic

    15 toe touches ic

    15 butt kicks ic

    15 knee highs ic

    20 little arm circles forward ic

    20 “” reverse ic

    20 big arm circles forward ic

    20 “” reverse ic

    Thang:

    mosey over to rips

    8 minutes timed:

    10 toe taps on the curb

    up and down a flight of steps

    10 side steps on the curb

    up and down a flight of steps

    rinse and repeat

    mosey

    20 jump squats ic

    20 alternating lunges ic

    20 jane fondas left ic

    20 jane fondas right ic

    mosey

    partner up

    goal 250 merkins together, 250 LBCs together

    one partner partakes in the exercise while the other sprints there and back

    10 count

    10 shoulder taps ic

    10 hip slappers ic

    10 merkins oyo

    indian run back to flag

    stop for 10 freak nasties ic

    10 derkins ic

    10 more freak nasties ic

    MARY:

    20 flutters ic

    20 hello dollies ic

    20 rosalitas ic

    20 dead cockroachs ic

    20 freddie mercuries ic

    20 russian twists ic

    COT

    countorama

    nameorama

    The Manny prays us out!!!!

    over and out Splice

     

  • Nightmare on New Hampshire Street

    It was a dark and stormy night…. Except, none of those statements are true. Okay, it was dark. Halloween was upon us and all of the real men showed up to put a little scare into a typical beatdown. Those who didn’t show up I guess were just some Halloweenies.

    With it being Halloween, YHC decided to have a little fun. And thus was, the Nightmare on New Hampshire Street beatdown!

    Read on. If you dare….

    Warmups (The Part of The Film Where You’re Still Thinking “This Isn’t That Scary?”…)

    Mummy kicks

    Frankenstein’s monster stretch

    Bat wings (Arm Circles)

    It’s alive situps

    Gutbusters (Bustin always makes me feel good. And this was just the beginning of the burpee journey. Or should I call them “Booo-rpees”?)

    The Thang (Better Look Out… The Scares Are Coming)

    Mosey to rock quandary (or quarry). I’m always in a quandary when considering whether the quarry should be called a quandary. One of life’s mysteries.

    Goblin squats (pumpkin pickers) with rocks.

    Moseyed to the Justice Center for a “Pumpkinz” event

    P – Pike press 20 in cadence (Carolina dry dock)

    U – Up-downs 1 minute

    M – Mountain climbers oyo 20 per side

    P – Peter Parker crawl spider crawl

    K – Kraken Burpee 3 hand release burpees 10

    I – Imperial squat walker 10 in cadence

    N – Narrow-stance squats in cadence

    Z- zombie crawl. Zombies vs. Humans.

    During the event, participants were allowed to call “Trick or Treat” at any point during the beatdown. If they did, all things stopped and they were allowed to pull from my bag. The items were either a treat, or something not so fun.

    Trick or treat entries:

    10 ssh

    10 trips up courthouse stairs

    20 LBCs

    20 burpees

    30 air pumpers

    30 count planks (on Qs call)

    Had a lot of fun creating this Woeful Workout and I hope you guys enjoyed it as much as I enjoyed giving it.

    Happy Halloween Gents!

     

     

  • Grandmas Century club!!

    Grandmas house produced 3 PAX on this Gloom. Having introduced the Millennial at the Gipper last Wednesday I figured Mandeville’s AO could use a dose of something similar, so the Q dove into the exercise list and spotted Four corners escalated.

    Warmup

    15 IC WM

    15 IC GM

    20 IC SSH

    20 IC BK

    20 IC Forward/Reverse AC

    20 IC HKnees

    Moseyed around the corner to the Treen center for the explanation of our beatdown. Consisted of only 4 exercises escalating  around the building as we stopped at each corner. Example first exercise  was the Merkin 10, 20, 30 and 40 on the last corner. Second was the Flutter kick. Third Squats and the finale the Burpee.. Doing the count equals a 💯 per exercise hence the name Century provided by Coconuts as we worked our way to completion. Q felt as though the beatdown was successful upon the panting of his own breath. With 8 mins remaining we recovery walked around the corner back to the AO finishing with a casual Mosey.. Needing 4 mins for the closing of our beatdown the Q introduced a little music inspired by Maverick and Grundy on previous leads. “Let the Bodies hit the floor” by Drowning Pool was the selection. While holding plank when they said let the bodies hit the floor each PAX would complete a donkey kick and when each number was mentioned it represented a Merkin. Total 26 Donkey kicks and 21 additional Merkins upon completion.. Butt Splice mentioned how the song seemed forever and no one could deny his obvious observation..

    Counted off, announcements COT

    Q prayed us out into the day!

    Appreciate the post and allowing me to lead my Century Brothers!!

    👊🏻👍🏻✌🏻

     

  • Living 1 minute at a time!

    I wish I could say I lived my whole life 1 minute at a time, but that would certainly be inaccurate.  But this morning, the men of the Marsh certainly lived 1 minute at a time.  For better or worse.

    Warmaramma:

    SSH, HK, BK, Arm Circles.  All IC to 10

    Thang: All exercises were done continuously for 1 minute.

    Mosey to Playground Equipment:

    Hanging Leg Raises

    Merkins

    Big Boy Sit-ups

    Pull-ups

    Rower Sit-ups

    Squats

    Step Ups

    Mosey back to Center Court for more of Living Life 1 Minute at a Time:

    Plank

    Reverse Plank

    Left Arm high (30s), Right Arm High (30s)

    Al Gore (10 second intervals. I guess this wasnt 1 minute but we did about 10)

    10 Line Drills.  Pax has 1 minute to complete line drill. To make the required interval, PAX were able to choose to either sprint and rest, or jog and have no rest–your choice)

    Seeking respite and unable to keep the 1 minute tempo going, YHC led the Men on a short Mosey around the block, before finishing up with some

    Mary:

    Putins 20 IC

    FK 20 IC

    HD 20 IC

    Rosalitas 20 IC

    COT, and Nameoramma and thanks for following my lead today, Men of the Marsh.

    Before departing to start our week, Coconuts prayed us out!

     

     

  • Nice Fall Weather

    Toto’s Virgin Q

    Nice Fall weather in the 50’s with no humidity so a nice day to get a beat down and have some fun. Missing a few due to hunting so hope they got their workout in.

    Warmup:

    1. 20 Imperial Walkers
    2. Happy Jacks
    3. 20 Hill Billie’s

    Exercise:

    1. Clowney IC (4 jumping lunges, 4 merkins) 7 sets for Clowney’s jersey
    2. Ultimate Frisbee (down team had merkins, squats and lunges)

    Cool Down

    1. 20 LBC’s, 10 Merkins, 20 Freddie Mercurie’s, 19 American Hamer’s

    Fun activity and a good workout. Zoolander prepared with wearing his soccer cleats and Maverick happen to have receiver gloves on. We only lost 4 Frisbee’s during the game. We learned that the smaller Frisbee is easier to catch and there is a bigger field down the way to use next time!

     

  • Healing Rain

    It’s a different experience to be out in the pouring rain when you want to be, as opposed to when you’re forced to be. You’re awash in the life-giving waters that sustain and replenish, instead of the feelings of rush and panic that come with the mad dash from one shelter to another. You experience a youthful exuberance that brings appreciation and healing…healing rain.

    WARM (not really)

    all x15 (more or less) IC:

    toe touches

    imperial walkers

    windmills

    butt kicks

    THANG

    When WATERpik hit that 1st puddle, the illusion of keeping relatively dry shoes during this 5k was soaked by reality. The PAX moved along the route like a rivulette coursing down a muddy embankment in the Amazon Rain Forest towards the mighty river. As we ventured on,  Chewy and YHC  were left in the wake of the animalistic speed of the the cheetah,  the jaguar, and the gazelle. I’m certain a plethora of new neural pathways were formed as we did a regular thing in a new way. Apropo of nothing (or more likely the rain), Waterpik had to roll out early.  And so…

    MARY

    We concluded with 2 waterlogged rounds of Dice O Doom! 20 freak nasties (wild Q), 50 squat jumps, 50 alternating single leg lateral hops (as opposed to 50 more jump squats), 20 merkins, 25 burpees, 50 LBCs.

    Yours truly prayed us out

    Many thanks for posting in this healing rain!