F3 New Orleans

Category: Northshore

  • To be a Millennial in the F3 nation!!!

    Q searched the list of exercises and found what would prove to be a test of many measurables on this mid 60 Gloom. Arrived to the Gipper on time after catching all but 1 Red light along the way from Mandeville. Man that’s enough to get this guys heart rate up without any physical activity.. Luckily still arrived on time at my favorite AO here on the Northshore..

    Warmarama
    10IC Good mornings
    15IC Toe Touches
    20IC SSH
    25IC Mummy kicks
    10IC Windmills

    Beatdown simple explanation!

    The Millennial (rep count totaling 2000 including the 10 yard runs between)

    Moseyed to the Justice center parking garage for an explanation to the PAX. Exercises chosen for the 100 counts were Merkins, Squats, Mountain climbers, Shoulder taps, Alternating leg lunges, Imperial walkers, Hand release Merkins (modified), LBCs, Flutter kicks and last but not least Burpees..
    All series except the Burpees was the first man to reach a 100.. Einstein proved to be the beast of the Merkins. With Turbo and Coconuts taking turns on the MC and shoulder taps.. Moby proved his grit on the Hand release Merkins and Maverick proved best on the Squats. Barely Legal and the Q were just happy to hear the sound of another yell out 100. For the last series of Burpees the Q allowed each PAX to count a set of 15 with Einstein finishing with the last 10.. Once done we took our last sprint of 100 yards with Moby bolting out across the third floor like a Zebra in the safari running from a starving lion.. Great job Moby!! 3 mins to spare we journeyed back to the flag for count off, announcements and COT..

    Thanks to Barely Legal for praying us out!!

    Appreciate the lead gentleman and welcome to The Millennial!!

    Although my doubts still linger as to if my children being Millennials would have worked that hard this Gloom!!

    Great work men!!

    👍🏻💪🏻👊🏻✌🏻

  • Steve’s cameo

    3 pax posted Tuesday morning at the mandeville TH  including Steve, who was on his one week hiatus from Hollywood. Although claiming to have been mostly sedentary since early summer, he has not seemed to skip a beat.

    Even if it was just for a week, the pax were glad to have him back, as he and shooter have become 2 pillars of the north shore pax. These two are always consistent, always upbeat and positive, and ready to receive or deliver a beat down! YHC is definitely greatful for these two.

    The thang:

    warm up:

    fwd lunge with elbow to ground x 10

    bkwd lunge with twist x 10

    lateral lunge x 10

    plank walked x to 10

    sumo squat to stand x 10

    mosey to lakefront, past former captains cove, back up toward TH.

    Hip crossovers x 10

    scorpion kicks x 10

    maybe a few other things that yhc has since forgotten…

    COT, Name o Rama, prayer.

    See you again soon Steve!

    Thanks,

    chewy

     

  • Social Scramble

    6 PAX posted at the Scramble on this Gloom. Weather in the low 70s and unfinished business (Bushwacker) would supply the motivation for the PAX to set out at a sprinters pace as we charted our course through Mandeville.

    Started out with a warmarama
    Alternating IC 10-15 Good mornings, Toe Touches, Windmills, Smurf Jacks and Butt kicks..

    As we departed and approached Messina Street the PAX dispersed into pairs. Bushwacker and Garfield quickly jumped out establishing a pace less desirable to some but motivating to all. Chewy and Burgundy filed in order of the second pairing and the Q and Waterpik took the caboose. Charted our standard course and returned to the AO with Wacker confirming an 8:11 pace. Q picked the Escalator from the site for completion with 10 to go.
    10 box jumps, 20 Burpees, 30 Merkins 40 Squats and 50 lunges..

    We all admired the new construction of the play ground equipment at the park and expressed the joy of our ever growing tax base put to great use..

    Circled back at the flag for Count off, announcements and COT..

    Q prayed us into the day..

    Good luck to Burgundy and Bushwacker this Sunday at the Northshore half as well as Captain Sparkles..

    Appreciate the lead

    👍🏻👊🏻✌🏻

  • NO ! you enter the title here

    Seven Pax posted at the Gipper on this somewhat fall-ish Wednesday

    holy crap there’s Steve back from Hollywood

    …here is how it went

    Short disclaimer …

    warm-up
    table shuffle: this exercise is where we grab folding tables out of a city pickup truck, and scatter them all over the place
    then…mostly 20xIC: toe touches, side straddle hops, good mornings, seal jacks, windmills, high knees, arm circles, smurf jacks(helium audio count by Grundy(nice touch)), imperial walkers, butt kicks

    mosey to the front of the Taj-Mahal

    circle up on the outside ring of the flag pole court for plank-o-memorial

    round one: with all holding plank, one pax at a time, bearcrawls in toward the flagpole, reads aloud a memorial brick, picks out a number in the date, and the group does that many merkins, pax bearcrawls back to his starting position, repeat all around each taking a turn
    round two: same as round one except replace merkin with a mule kick

    mosey to the St.Tammany Parish Courthouse parking garage

    lunge walk backwards half way up the ramp into garage, turn and sprint the rest of the way, repeat up to top level

    once at the top level we do four sets of: a one minute exercise, followed by a run down the ramp, then up the stairs, exit to the upper ramp and head back to the starting position
    set one: one minute of squats with kick to the front
    set two: one minute of squats with kick to the right and left
    set three: one minute of flying burpees (burpee with 180 rotation on the jump up part)
    set four: one minute of snatch and grab; jump forward, pick up imaginary whatever, jump backward, pick up imaginary whatever

    sleep deprived Indian run back to the Gipper statue

    time expires

    count-o-rama, Cousin BushWacker leads us out with a prayer

    It’s always fun! Those who were not there… missed it.

  • Seemed like a good idea at the time…

    YHC had heard that both fall weather and EIEI had returned to the F3 Northshore, so naturally it felt like the right time to make an appearance.  And while neither of those turned out to be true (or were at the very least very premature), it was still a very welcome sight to see the regular crew roll into the Marsh this morning after such a long absence.

    Saturday’s New Orleans convergence marked YHC’s first beatdown in 4 months.  It felt great to be back even though, predictably, there were a few speed bumps: slightly off-cadence, misremembering exercises, and, of course, losing all arm strength about halfway through.  I could barely move the next morning.  Still, when I noticed an empty slot in the Q sign-up yesterday, it seemed like a brilliant idea that my (temporary) return to the Northshore should be marked by my very own Q.

    Brilliant idea indeed – until YHC got up this morning and still couldn’t quite bend over to tie my own shoes.  This beatdown would be a “do as the Q says, not as he does” type of event, with no comments on the Q’s form, please.

    Warm0rama: SSH, ISW, toe touches, windmills, high knees, butt kicks all at or around 20x IC.

    The Thang:

    My original thought was that this entire thing would be filled with AMRAP challenges, which would provide two things: a break from counting cadence that would give me (literal and much-needed) breathing room and also the ability to go at my own pace (again, much needed with this crew of hard-hitting Northshore men).  That didn’t last too long, but we did start with two AMRAP challenges:

    • 90 seconds of hanging knees-to-chest
    • 3 minutes of 8-count bodybuilders

    Somewhere in here, mid-bodybuilder, Bushwacker informs me that, if I didn’t already know, if I hadn’t been keeping up – the beatdowns have taken on a lighter, more playful vibe since the end of the summer… playing football, frisbee, etc.  Touché, Mr. Wacker.  As if 3 minutes of bodybuilders wasn’t fun for you.

    Next up, sprint the block to Marigny, winner foregoes the 20x IC shoulder taps that would follow.  (As expected, the winner – Pik – refused the special treatment and knocked out the shoulder taps with the rest of us.)  Sprint the next block to Girod, Peter Parkers, 20x IC.

    Then a mosey up to the Old Rail parking lot for a pub crawl: 1 derkin, bear crawl across to the opposite curb, 2 derkins, back, 3, and so on, up to a miserable 13.  YHC had done this one a while back in the pouring rain, and had somehow remembered it fondly.  Today it was just awful.  So I can’t really blame Shooter, who was ready to pitch in and book my flight back to L.A.

    Mosey back to the Marsh for some Mary: Leg Raises & Crunchy Frogs, Jane Fonda’s, pulses, heel to knees, all 20x IC.

    Countdown, announcements, and Garfield prayed us out.  Thanks guys for the warm welcome back.  I can’t tell you how much I appreciate being back around such a group of inspiring men.

  • Fast times at the City Hall Scramble

    CONDITIONS

    66°; 90% humidity; 7:00 AM sunrise

    DISCLAIMER

    YHC isn’t going to say that he forgot to deliver the disclaimer, but if any personal injury attorneys ask you, the assembled PAX definitely understood that he was a rank amateur and shouldn’t be trusted with workout advice.

    THE WARM UP

    Northshore Q’s have been doing so much cool stuff, that YHC wanted to blatantly copy everything he could.

    Assembled PAX warmed-up with a feeble imitation of Turbo’s dynamic warm-up routine with a focus on walking quad stretches and hip stretches.

    Wait until YHC’s kids teach him how to set up a spotify playlist and he can copy Grundy’s sweet tabata jams mix-tape.

    THE THANG

    The assembled PAX scrambled through their standard 5k route.  Tclaps to Garfield and Bushwhacker for pacing us.  Northshore PAX know that this is SOP for Garfield and the Whacker is rounding into race day shape for his upcoming half-marathon.

    YHC didn’t keep detailed mile splits, but feels confident that the PAX responded well to the cooler weather and clocked some fast times.

    THE THANG – Part 2

    After the 5K, we returned back to City Hall for some work.

    The Pelican Challenge

    The first item was introduced to Northshore PAX, by our amigo the Pelican, who himself stole it from the Army’s new combat fitness test.   YHC set the timer for two minutes and the assembled PAX cranked out as many hand-release merkins as possible before time expired.

    Next we did 20 4 count tabletops in cadence, because every day is leg day.

    Rock-Paper-Burpees

    Finally, the PAX finished with 5 rounds of “rochamburpee,” which the lexicon defines as a game of rock-paper-scissors with burpees at stake. YHC observed some next level strategery among the PAX.  Never go in against a Northshore PAX with burpees on the line.  #Strategery.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

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

  • Round Robin Q at the Marsh

    With no one signed up on the Q Sheet, the Men at the Marsh huddled up and called an audible to a round robin Q to start the week off.  It was a true team effort!  And, apparently, unlike Saturday, there were no celebrities posting at the Marsh. However, there was some chatter about New Orleans’ most famous celebrity, Drew Brees.  Here’s to hoping Drew Brees’ record breaking evening goes as smoothly and as well orchestrated as our Round Robin Q on this Gloom.

    Warmup w/ me, the Pik, the Waterpik.

    SSH, WM, HK, BK, Arm Circles.  All IC, to 10.  It may have been 15, but who’s counting?

    Let’s get the party started:

    35 Merkins OYO

    Bear Crawl from one end of the court to the other.

    Back pedal from one end of court to the other.

    Bear Crawl again.

    Last, run 2 line drills.

    Next Up to Q was the Pelican.

    His idea…Mosey to the Lakefront, to Rips in particular for some Calf Raises.

    Each man does 5 Calf Raises on each step to the top, then jog back down the other side.

    Next, each man does one leg Calf Raises (3) up the steps, alternating feet along the way.  Jog down the other side.

    10 Derkins, then

    Mosey to seawall for some Freak Nasties, 20 IC.

    With 15 minutes left, Coconuts gets his turn to play Q for the day.

    Mosey back to Marsh for some SERIOUS WORK!

    Circle up at center court. Time’s almost up.

    Set of 30, broken into 3 individual, continuous exercises:

    10 high jumps (try to bring knees to chest), 10 squat jumps, 10 squats.  Rest for 1 minute, then rinse and repeat.

    Core Work/ Mary:

    20 Rower sit-ups OYO

    20 Freddy Mercuries IC

    Plank for 1 minute.

    Down Dog, then Geico (Lizard Pose), each side.

    COT, and Coconuts prayed us out.

    See yall in the Gloom! Go Saints!  Drew Brees is the Man!

     

     

     

     

  • F3 coupons never expire!!!

    It was awesome to Q again after being out of the game for 3 months with an ankle injury. Memo to self, playing your 15 year old son in a game of basketball can sometimes lead to injury!!!!! In an attempt to not disappoint, I brought some coupons out to the beat down that some of the pacs have not seen yet. Let’s get to it.

    Warmarama:

    Seal Jacks – 20 IC, IW’s – 20 IC, High Knees – 20 IC, Butt Kicks – 20 IC, Happy Jacks: 5 SS Hops IC, 2 Burpees OYO- Rinse and Repeat 5 times, Merkins – 10 IC, MCs- 10 IC, Plank Jacks- 10 IC

    Mosey…….

    Bearpees:

    Pacs line up in front of cones spaces 5 yards apart. Pacs bear crawl to first cone -do 1 Burpee, Bear crawl to second cone- do 2 Burpees, Bear crawl to third cone – do 3 Burpees, sprint back to first cone. Rinse and repeat three times.

    Indian Lunge Walk:

    Pacs form into two single file lines. Pac in the back of the line lunge walks to the front of the line. When that pac gets to the front of the line, last pac in line starts lunge walking. While pacs are  lunge walking, all other pacs are doing slow squats IC. The pac in the front of the line is keeping the cadence.  Rinse and repeat until both lines of pacs completed 100 slow squats.

    Each pac teams up with a partner. Everyone lines up against the sea wall. Pac 1 holds an AL GORE. Pac 2 sprints to the street and back, roughly 100 yards total. Pacs switch spots when Pac 2 returns to sea wall from sprint. Rinse and repeat unitl each pac completes two sprints.

    Bucket Challenge

    Coupon Time. Pacs split into two teams. Each time lines up, and takes the plank position. On GO, pac one from each team takes a football and attempts a 15 yard throw into a garbage can placed on a blanket. If you make it in the bucket, grab football, put it back in starting spot, and next pac on your team goes. If you hit the bucket or blanket, you grab football, put it back in starting spot, and complete 2 burpees before next pac can go. If you miss the bucket and blanket completely, not only should you not quit your day job, but you must complete 4 burpees after you get the ball before your next teammate can go. With any competition, there is a winner and a loser. The loser of this contest had to line up on the sea wall and skip to the street and back, holding hands, and singing a song picked by the winning team. The first song chosen was when the Saints Go Marching In. The second song was Ring Around the Rosey. The Bucket Challenge was done three times. The third time, we reduced the throw to ten yards, and changed the penalty exercise to 5 and 10 merkins. Since I was the Q and on the losing team on the last challenge, I changed the penalty exercise to bear crawls and sprints. It pays to be the Q, so if you have not Q’d yet, JUST DO IT!!!

    All Pacs line up on sea wall, 10 Left Leg Step Ups IC, 10 Right Leg Step Ups IC, 10 Derkins IC. Rinse and repeat three times. Increase step ups for each leg by 5 reps on each set.

    Mosey back to home base for some MARY….

    10 LBCs IC, 10 Flutter Kicks IC, 10 Freddie Mercuries IC, 1o Putins IC- Rinse and Repeat this 3 times, increase reps for each exercise by 5 reps every time you complete a set.

    Circle of Trust, Ocho prayed us out! That’s Right, I said OCHO!! Kudos to Zoo Lander for doing an EH to get our local celebrity back out in the gloom!!!

     

  • The 41 Club!

    With some of the regulars MIA this morning at the Scramble, it was purely coincidental, but all 3 PAX posting in the Gloom had one thing in common-we are all 41 years of age.  And, yes, we all wish we ran as well as the other more noteworthy #41 common in these parts—Mr Alvin Kamara.  But the pace on our regular 5K through the streets of Old Mandeville was far slower than the pace at which Mr. Kamara has shredded NFL defenses during his first season and a half in the Black and Gold.

    Before we completed the routine 5K, we warmed up to the following cadences.

    SSH x 15

    GM x 15

    HK x 15

    BK x 15.

    Then after the 5K, we returned back to City Hall for some work…

    PLANK for 1 minute.

    REVERSE PLANK for 1 minute.

    25 ROWER SIT-UPS OYO

    25 MERKS OYO

    20 PUTINS IC

    20 FKs IC

    20 HELLO DOLLYS IC

    Next, we closed out with some Chewy inspired strecthing and YOGA.

    DOWN DOG

    GEICO

    AND THAT’S ALL FOLKS!

     

    COT, and YHC prayed us out!

    Thanks for following my lead, fellas. And thanks, as always, to F3 and its collection of brothers, for pushing me to greater heights in fitness and life!

    PIK!

     

  • The Usual Suspects

    The usual suspects rolled in from the Gloom at their usual times this morning, Maverick hitting the tarmac just in time to join the warmup of dynamic stretching exercises up and down the fake train platform at the Covington trailhead:  lateral SSHs, lunges with a twist, lateral lunges, a variety of skips, and some additional soccer style exercises to get the blood flowing.

    Mosey to the front of the Justice Center for a set of 7s:  pistol squats to Marios using the benches at the bottom of the stairs and ice skater hops (Bonnie Blairs or Apolo Ohnos) at the top.  We attacked the stairs laterally to keep with the theme of the day, moving sideways to move forward.

    Mosey to the side of the Justice Center for 3 sets of:  10 T Merkins and 10 jackknives each side with a lateral bear crawl around the circle and back thrown in for good measure.

    Mosey to the back of the Justice Center for an exercise YHC learned while posting with Charlotte Metro a few weeks ago:  the railwalk.  Pole dancer might be a more appropriate name but, at any rate, it involves finding some railings on a ramp and then walking up the railing laterally with your hands and feet, essentially a suspended lateral plank walk with extra motivation to avoid a face plant.  Gauged by the mumble chatter, the PAX found this exercise plenty challenging and of course it was consistent with the lateral movement theme of the day.

    Another quick mosey to the Justice Center benches for a sequence of Bulgarian Split Squats (we’ve been missing you Steve…come home soon), two foot lateral hops, lateral step ups, left leg lateral hops, lateral box jumps, and right leg lateral hops.  10 reps each and then moving directly to some agility work with lateral shuffles, crossover runs, and caricoa.

    Mosey back to the trailhead to finish off with some Mary:  Nolan Ryans, Scuba Steves, and a one leg/two leg lift combo to close out the day.

    Countorama, nameorama and then Einstein prayed us out.  Thanks for letting me lead guys.

    NMM

    We attempted to EH a guy on the fly this morning.  We hooked him for a little while but the railwalk may have been too much.  We’ll see.

    Monday Night Ruck and Football October 8th.  Meet on the Mandeville Lakefront for rollout at 1815 and then we’ll head over to the Barley Oak for some F2 and to watch the Saints (hopefully) smoke the Redskins.

    NOLA Convergence October 13th at City Park 0700 hours.  Clown car from the old Winn Dixie parking lot near the causeway.  Rollout at 0600.  Don’t miss it.

    EiEi reportedly is back from Siberia and training locally for the 2nd Annual Krazy Ivan which, save the date, is scheduled for January 19th at 1900 hours on the Mandeville Lakefront.  Don’t say anything to the Southshore guys at the Convergence.  We want to spring the whole thing on them at the last minute.