F3 New Orleans

Category: Northshore

  • return of the Ei

    3 faithful pax posted in the gloom this morning.

    Eiei came out from hiding toting a few extra lbs but  willing and ready for a challenge!

    The thang:

    warm up in parking lot:

    hip crossovers x 10

    fwd lunge w forearm to floor x8

    back lunge with twist x 8

    lateral lunge x 8

    hand walk x 4

    sumo squat to stand x 8

    mosey to the lake front with intermittent sprints

    and mt climbers in rough gravel x20 ic

    seawall

    irkins IC x 20

    leg extensions x 50

    dirkins x10

    mosey back with sprints interspersed.

    trailhead COM: LBCs, deadbugs, HTH, JF, glute bridges with reach x 20 ic

    cot, prayer, peace out.

    thanks guys for showing up and working hard!

    chewy

     

     

  • #EMOM

    YHC’s first F3 experience was at the “Milestone Marsh”, so he was glad to “ring the second bell” and Q a workout at this venerable AO.

    CONDITIONS

    70-something°; 80-something% humidity; 6:54 AM sunrise

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Assembled PAX were offered a “double your money back” guarantee if they weren’t satisfied with the beat-down.

    THE WARM UP

    The assembled PAX warmed up with the following sequence, all exercises done IC.  YHC only lost count a few times.  Surprisingly enough the Pax didn’t call out the Q for the strange mix of counts terminating at 15, 10 and 20.

    -SSH
    -Good Mornings
    -Smurf jacks

    -Abe Vigodas
    -Imperial Walkers
    -High Knees
    -Copper head squats

    We finished warming up with a mosey around the block finishing back where we started at the intersection of Livingston and Lamarque.

    THE THANG Part 1: Half-Dab

    The Lexicon says “the dab” is an every-minute-on-the-minute burpee workout.  The dab takes you through five sets of burpees.  After five sets of burpees you run a 1/4 mile.  You then rinse and repeat the sequence 4 times.  YHC’s ADHD wouldn’t permit him to rinse and repeat for 20 minutes straight so he called a modified half-dab:2 cycles of 5 sets each for a nice round total of 100 burpees.

    T-claps to Bushwhacker and the Pelican.  Those guys can bounce right back up from a burpee like nobody’s business.  I think there may have been some springy asphalt or something bouncing those guys back up.

    THE THANG Part 2: Mini-Chelsea

    We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  We powered through a modified “Chelsea.”  Chelsea is a workout “borrowed” from a popular fitness craze.  YHC picked Chelsea because it fit the EMOM theme of the beatdown.

    YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.

    MODIFIED MARY

    YHC doesn’t love Mary so he substituted some stretching/active recovery to wrap things up.

    YHC called for some modified-Chewy’s but was informed that they are better known as “lizard stretches.”  That’s an excellent exercise with a great name, but it’s a little deficient in F3 personality.  We dubbed them Geico’s and fully expect that name to stick.  #15MinutesCouldSaveYou15%OnYourBeatdowns

    This brought us to 5:45.  Assembled Pax declared victory.  The assembled Pax absolutely killed the workout hinting that next time the Q needs to scale things up for these ambitious Pax-monsters.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    MOLESKIN

    Pax had a little bit of downtime and a little bit of breath during the minute long intervals.  Mumblechatter included a deep dive into the etymology of the word “Merkin.”  The Pelican taught us that it goes way beyond a four-count push-up.

    President Merkin Muffley (look it up)

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

  • Cardiac Kid

    Back during my UPS days, before FedEx, was called the Cardiac Kid. Let’s just say I was excitable. Must be Italian!

    This morning, utilized that name from 1977. Why? Because of the extreme “Cardio” workout YOU had to endure. But hey guys, remember, Bushwacker had us Bear Crawling a quarter mile! So you see, today was actually “easy”.

    WARM UP

    SSH, Windmills, Toe Touch, High Knees, Butt Kicks

     

    THE THANG

    11’s–opened things up with Derkins on the sea wall, with Crunches at the street. With 50 meter runs in between.

    100/200/300- pick a partner for this joint exercise. Merkins, Squats, Mountain Climbers. With 100 meter runs in between. Still feeling good.

    Core–In cadence, Putins, Freddie Mercuries, Merkins, Peter Parkers, Parker Peters.

    Football Drill- ok, cones too spread out, fell flat here😁. Sprints looked more like jogs.

    5’s– time got us, was meant to be 5 exercises, 5 reps, 5 sets at 3 workstations. Managed 1 set.  Burpees, Mary Catherines, Squats, Merkins, Plank Jacks. Next time fellas will make sure we have time😙

    Indian Run– bring it home with the run with a final SSH around Old Glory!

    Announcements followed by prayer close out led by Bean! Off to coffee time for our reward. Always enjoy our post workout fellowship.

     

     

  • Routine Scramble

    Arrived to the Scramble with fall like conditions in the air. PAX quickly swole to 5 for the start of our Thursday routine. After thoughts of changing up the routine through the night, YHC decided on the regular routine the PAX has come to anticipate at the Scramble. After all Thursday is the only run heavy AO and breaks up the boot camp style workouts throughout the week. Enough tutorial time to get to work..

    Warmarama
    15 IC Toe Touches
    15 IC Windmills
    15 IC Scorpion kicks
    15 IC Doctor Ws

    Journeyed our path for 3.2 miles splitting into 2 groups. Garfield was kind enough to hold back for us slower PAX as we conversed along our route.. Shared in some good conversations as Burgundy and the Pelican switched from group to group along the way. Upon return with 10 mins left on the clock we did some well deserved stretching. This was in honor of Chewy who even when he is not with us, we still remember the great value associated with this practice..

    Countarama, announcements, COT

    Appreciate the post and the lead!!!

    ✌🏻👊🏻💪🏻

  • Who’s next!!

    4 PAX converged on Grandmothers House with no Q listed to lead. YHC took the lead to call for a round robin.. Taking the warmup and first leg of the beatdown and then passing the baton to Captain Sparkles. Wrapping up with Pelican on the close..

    Warmarama

    20 IC Seal Jacks
    10 IC Windmills
    20 IC Toe touches
    10 IC SSH
    20 IC Butt kicks

    Thang
    Moseyed to the tunnel for some partnering up PAX 1 does Merkins while PAX 2 Carioca down to the flat then sprints the flat and Carioca back up top R/R for the return. Captain included a series of PAX 1 LBCs while PAX 2 back pedaled down and chose the exercise each hated most on the flat and lunges backup the other side and R/R back. YHC and Coconuts both agree to hate the bunny hops the most as was evident upon hitting the flat and as if we were synchronized swimmers in the water we start hopping.. Upon completion Captains desire for stair action prompted the PAXs return to the Trailhead. Series of incline Merkins and freak nasties 15,10,5 as we alternated up the steps to the top with a completion of 20 calf raises.. With 6 to spare Captain passes the Baton to Pelican. We hit the splash pad area for 10 OYO box jumps, 10 each leg stepups and closeout with 10 Derkins. Round robin Q would not be complete without Coconuts getting in a set of Mario’s (slow decend of right hand to left toe balance followed by a hop in the air at the end) 10 each side and balance tested on many fronts with this one.. What a great name considering us generational Nintendo 40 something’s truly looked as if we were jumping and collecting those coins, 🍄 or flowers as we warp our way through the tunnels and stairways of Grandmas House..

    Countarama, announcements COT

    Thanks for the Post men!!

    Till the next Gloom
    👊🏻💪🏻✌🏻

  • Let’s get the summer out of here

     

    Seven Pax posted at the Covington trailhead & Gipper statue location early Wednesday.  Little hot and humid.

    …here is how it went

    short disclaimer …

    warm-up
    all 20xIC; side straddle hops, toe touches, smurf jacks, good-mornings, butt-kicks, windmills, imperial walkers, arm circles, hillbillies, mummy kicks

    mosey to the back of the Taj-Mahal, grab a parking post for sets of what the lexicon calls “Pure Burn” – squat about half way, on tip toes, pulse 10 times, then squat all the way down on tip toes pulse 10 times, repeat that sequence four times

    mosey to the front of the Taj-Mahal
    wall of fire: PAX pair off, one holds wall chair while partner does 10 merkins, 10 LBCs, 10 burpees; repeat this sequence 2 times

    circle up at the flag pole for merkin wave & crawl
    all pax in plank do one merkin, one pax, at a time, bear crawls in toward the flagpole, crab crawls back to start position, next pax does same, all around and then repeat

    mosey to the St.Tammany Parish Courthouse parking garage
    do step-ups on the small wall; 20xIC left leg, 20xIC right leg
    then lunge walk backwards half way of ramp into garage, sprint the rest of the way, repeat up to the top level

    once at the top level, break up into two groups. One group does merkins , while the other group runs backwards down the ramp and backwards up the ramp, switch and repeat

    Indian run back to the Gipper statue
    10 seconds of Mary
    1 second wave to Molly and Louie
    time expires

    count-o-rama, Maverick lead us out with a prayer

    It’s always fun, and thanks guys for letting me lead today

    Fall “cool fronts” right around the corner.

  • Who me?

    Well this is a first… I show up this morning, greeting my fellow gloom-patrolers, only to discover, as we circled up and looked around at each other, that it was indeed I who was Q! Struggling to fully awaken, we warm-o-ramaed:

    15xs each IC

    Toe Touches

    Imperial Walkers

    Air Presses

    Butt Kicks

    Scorpion Kicks

    Being caught of guard with my forgotten Q-dom, YHC was eternally greatful to Waterpik who had the quick-thinkingly brilliant idea that we should run 3.1 miles! And so we did, with a rough breakdown of 2 groups of 3 (although 1 of those groups may have been slightly staggered on the last mile).

    To cool things off, we ran a Bushwacker special for Mary:

    15xs IC

    Rosalita

    Hello Dolly

    Flutter Kicks

    Freddy Mercury

    J Lo

    30seconds:

    Plank

    LPlank

    RPlank

    Chill Plank

    Mission Impossible Plank

    Prayed out by the Pik

    Thanks guys for following the lead that I so humbly brought to the Scramble today!

  • Reduce, reuse, recycle

    It occurred to your humble correspondent that different PAX attend our Northshore AO’s so to reduce my (feeble) mental effort I recycled my Q plan from my first Q session.  YHC can only pull that scam once though, since life’s too short to be too predictable.

    CONDITIONS

    77 Degrees and 88% humidity; RealFeel®85°

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Don’t take this man’s advice on any topic more complicated than, “what day is it today?”  Caveat emptor, etc., etc.

    THE WARM-UP

    YHC stammered his way through a set of warm-up exercises.  PAX were able to follow his garbled instructions.  All exercises done IC

    SSH

    Good mornings

    Abe Vigodas

    Imperial walkers

    High knees

     

    THE THANG

    Leg day

    YHC has been convinced by the Bro-postle that F3 bros don’t let F3 bros skip leg day.  After a very short mosey we dived in to an old fashioned Squat-o-Rama.

    1. Single leg squats on a bench aka Maraviches (Because a single leg squat is a pistol.  Work with me, people)  10X each leg IC

    2. Split squats using the bench.  10X each leg IC

    3.  Single leg burpees.  10X each leg

    4. Shaun Whites (aka Snowboard Hops) 15X

    5. Ohno’s (aka Skater Jumps) 15X

    6. Box jumps 10X

    7. Marios (aka Single Leg Knee hops) 10X each leg IC…,much tougher when done

    8. Wojo’s (Squat jumps) 10x OYO

    Steve Wojciechowski approves this message

    Tuesday Tradition

    It seems like on most Tuesday mornings the PAX end up doing some sort of running.  (hills, Fartleks [heh], etc.)  YHC kept the streak alive.

    The assembled PAX lined up for a semi-Spartan sequence: 100 yard sprints followed by 10 merkins.  Rinse and repeat 12 times.

    The internet says that Gareth Bale is the world’s fastest footballer (soccer to you gringoes) but based on this morning, I’d wager on Zoolander in a head to head.

     

    CountORama and NameORama

    2 PAX strong; a small, but mighty group

     

    COT

    Thanks F3 brethren for calling me to lead and thanks for pushing me to greater heights.

     

     

  • Zoolander’s VQ Was So Phenomenal That No Title Can Do It Justice

    YHC did not sleep a wink the night before due to the excitement of his VQ at the Mandeville Lakefront.  Weather and Pax support could not have been better.  Warmorama consisted of the following:

    Side Straddle Hops (IC)

    Don Quixotes (IC)

    Seal Jacks (IC)

    Monkey Humpers (IC)

    Twist & Pivot (IC)

    Toe touches (IC)

    Side-to-Side Squats

    In the frugal spirit of F3, YHC introduced 3 mostly filled 1 gallon paint cans from his garage as coupons for the Pax to be used throughout the beat down, which went something mildly resembling the following:

    Mosey – Indian Run Lunges while passing paint cans back.  Last person in line runs to the front with paint can and passes back. Rinse and repeat.

    Circle up for:

    –         Atlas Twists — The Hammer, as an example of brute strength, refused to relinquish his paint can.

    –         Alternating Forearm Plank with Arm Raise — switching arms after PAX counting off around the circle

    –         LBCs (IC)

    –         Peter Parker Peters w/ Leg Raise and Mountain Climb (IC)

    –         Sputter Kicks (IC) — aka slow flutter kicks. Thanks to Barely Legal for leading the cadence.

    –         Freddie Mercurys (IC)

    –         Alternating Forearm Plank Crunch (IC)

    –         Sister Mary Katherines (OYO)

    Bearmuda Triangle BLIMPS – Like the F3-defined Bearmuda Triangle but with BLIMPS.  Two times around the triangle with bear crawls between the 3 points (paint cans) and performing 1 exercise at each station.

    –         10 x Burpees

    –         10 x Lunges

    –         15 x Imperial Walkers

    –         20 x Merkins

    –         25 x Plank Jacks

    –         30 x Squats

    Impromptu Freak Nasties and Derkins on the Lake Wall, followed by another lap around the Triangle this time with squats at the points and Groucho Walks between.  Return to the Lake Wall for Box Jumps (IC).  Thanks to Turbo for simplifying “Up means Up, Down means Down”.

    Mosey back to shovel flag for the burn out.  Unfortunately, due to technical difficulties with the portable speaker and YHC’s inability to overcome them, our music was cut short during think drills, which included call outs of sprawls, burpees, merkins, high knees, squatting punches and superman banana.

    Closed out with COT – Counterama, Namerama (welcome FNG James, now known as Psycho) Announcements, and the compulsory closing prayer.

    Thanks for letting me lead, men.  Look forward to the next one.

  • Monday Morning quarterbacking at the Marsh

    With pains still lingering from the VQ offered up by Zoolander on Saturday at the Mothership. YHC arrived to the Marsh not knowing the extent in which one could perform to bring his 4 fellow F3 brethren the desired beatdown they so deserve. Thanks to high humidity and multiple resources, the doubt quickly eroded as we circled up at center court to begin our journey at the Marsh.

    Warmup

    15IC GM

    15IC Windmills

    15IC Arm circles forward/reverse

    15IC Butt kicks

    15IC High knees

    15 IC SSH

    Started our Mosey toward lakeshore drive with discussions and chatter about the 2 winners over the weekend..

    Go Tigers!!

    Who Dat!!

    Discussions surfaced about how both teams overcame deficits to prevail and how the road will only get tougher along the way.. With that in mind the YHC couldn’t help but reflect on how F3 has pushed him to become better physically and how the dedication of others to post regularly inspires and motivates to go above and beyond..

    After all with F3 it’s a win every time..

    Arrived at RIPS for a series of 2/4/6/8.. One PAX goes up and over stopping at the top for jump squats, while the rest of the PAX completes Merkins. Leg Lunges, followed by reverse shoulder presses, at which point a wise disclaimer stated by Coconuts to NOT crack our Coconut!! Wrapped up with a Chewy favorite, alternating crossbody balance Toe touches.. Crossed the street for some wall action. Freak nasties 12IC (Steve Staple) 12IC Derkins R/R 8IC.. Moseyed up toward the Trailhead  for a stop at “The Tax Barn” thanks Pelican. Series of Jane Fonda’s to 12IC followed by pulses 12IC and Toe to knee 12IC closing with pulses 12IC.. Much chatter upon completion how there was a noticeable difference of strength in each leg.. Began to Mosey back and thankfully the ever speedy Garfield showed mercy to the PAX slowing his pace… Arrived back with a few to spare and a Marsh beatdown would not be complete without some action on the monkey bars..  Descending 5/4/3/2/1 pull-ups, with between Parker Peter, Forehead, Peter Parker leg ups, (not sure of the name) compliments to Zoolander for that one.. At this point the YHC noticed Waterpik and his over zealous counts of pull-ups.. Nice job Pik!!

    Circled up for count, announce and COT!!

    Q prayed us out!

    Appreciate the commitment and dedication of the Post gentleman with the opportunity to lead!!

    Till the next time

    👊🏻💪🏻✌🏻