F3 New Orleans

Category: Northshore

  • Great Scott!!! – from Jose10k

    10/26/1955
    Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
    Which is why I am curious, how has JV not seen this classic? Netflix homework brother.

    Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News

    Jog to Noah’s Arc: Modified Dora (Great Scott)

    Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees

    Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
    1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.

    Phase 3: 1955 – “Skateboard Escape”
    This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.

    1. Bear Crawls – ½ way up, jog the rest of the way
    Imagine you’re dodging around obstacles.
    2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
    3. Walking Lunges – up the arc and back to strengthen your legs to escape Biff

    Phase 4: Enchantment Under the Sea dance-
    Johnny B Goode- SSH to the whole song of Johnny Be Good

    Phase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG

  • Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k

    Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:

    • 7 Merkins at each corner (and yes, you backpedal to the next…for style),
    • 14 Copperhead Squats (just low enough to make you hate them),
    • 21 Freak Nasties
    • And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).

    When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!

  • Put The Bunny Back in the Box – from Steve

    You can probably measure the difficulty of the Spartan Beast by how many days it takes Jose to recuperate and return to the weekday beatdowns. Now, if he’s not back by Friday’s A1C beatdown, it might be time to worry. There were pictures of a shirtless Tank cozying up to Parrot circulating on Instagram and Snapchat this weekend, suggesting the ride home may well have gone sideways.

    Anywho… back at Granny’s, things were on the straight and narrow, as they say. Just Russo and I, doing the usual, which today was a simple circuit (designed to be able to chat and hear about the Beast, but alas, no Sprtaners were present to tell their tales of glory and valor):

    Start at x15 reps, then increase by 5 after each round:
    Benches – Freak Nasties
    Stage – Donkey Kicks
    West Corridor – Merkins
    Depot – Bulgarians
    Stairs – Calf Raises (*always x3 each step)
    Top of the Stairs – SMKs

    Throughout the beatdown, Russo was kind enough to indulge me in a Nicolas Cage retrospective, where we recounted the many wonders of his career – from Raising Arizona to Moonstruck, from The Rock and Face / Off to National Treasure and, of course, his Oscar-snubbed performance in Con-Air. Russo and I did our best “Cage Rage” impressions for the runners passing by, before moving on to a travesty equal to the Con Air snub: Russo’s loss in his company’s annual chili cook-off. I heard all about the machinations behind the scenes – illegal alliances and clever, quippy names that edged him out of victory with what I can only assume was a damn fine chili. But don’t count him out just yet, he’s got something special cooked up for next year’s contest.

    Ended with some Mary and COT, where Russo prayed us out. Thanks brother for the consistency, appreciate you!

    https://www.youtube.com/watch?v=SNLOt–5zcg

  • This is (not) Sparta! – from Russo

    With many folks off to Dallas to watch a Michigan State game, a small krewe of 3 braved the chilly mid 50s early morning temps. I thought I would be flying solo, because at 6:30 only I was in shouting distance of the flag, but alas Pika and Legal found me after their pre-thang for some:

    4 corners (at each corner of a block, perform reps accordingly…10 at block1, 20 block 2, R&R)

    Round 1:
    10 Burpees
    20 Squats
    30 shoulder taps
    40 crunches

    Round 2
    10 wide merkins
    20 monkey humpers
    30 SMCs
    40 Flutter kicks (2 is 1)

    Round 3
    10 Jump squats
    20 Merkins
    30 plank jacks
    40 hello Dollie’s

    Pik peeled off at some point, so Legal and I moved to the gazebo for 11s:

    Freak Nastys
    Carioca in between to the sidewalk
    M’ktar Jhai’s

    We moseyed back to the flag for a little Mary: penguins, gas pumps, Rosalitas, Leg raises.

    A good time was had by all as we had a quick COT and prayer, lifting up our Spartan brethren primarily.

    SYITG

  • Nearly De La Soul – from Akbar

    What a beautiful morning to start the week out right. 51 degrees and a starlit early morning gloom.

    YHC was prepared for low attendance with the Spartan crew recovering. An early morning earwig hit the brain thinking it may be Me, Myself, and I. But a familiar shadow caught my eye, Waterpik doing his regular Marsh cleanup. So we got to it.

    Warm up:
    SSH, Windmills, Arm Circles, Self- Love, Cherry Pickers, Imperial Walkers, high knees

    Mosey down to the stop sign, 10 Merkins, mosey back

    Thang: 4 corners with blocks on the court. 10 reps on each corner, carry block all the way around, run to the stop sign for 10 reps of Merkins and Abs of choice, rinse and repeat adding reps.

    1: Shoulder presses
    2: Curls for the Girls
    3: Upright block rows
    4: Goblet Squat

    Mary
    LBC, flutter kicks, Hello Dolly, Rosalita, Nolan Ryans, E2K, 30 second plank.

    Announcements: Sign up to Q, Turkey Trot, T Claps to the Spartan crew
    COT: Prayers for a couple of Waterpik’s friends, thanks for the opportunity to gather together and remind to lead those around us.

    SYITG,
    Akbar

  • LEGS & CORE at The A1C – from Einstein

    Nice and cool this morning ~ 46 degrees, atop the Justice Center Parking Garage deck.
    And as an extra bonus – the AO was well lit with Thursday’s Hunter’s Full Supermoon.
    IF BBQ had been there, he would have classified it as…”beautiful.”

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, cherry pickers,
    hi-jack hi-jills/BBQ Wings/DarkWingDuck Wings, butt kicks, high knees, shoulder rolls, scissors, etc.

    Using the parking lot stripes (fyi; there are 24 parking spaces, bounded by 25 stripes, per parking row)

    The Thang: Four sets of: a stripe exercise followed by a core exercise at each of the four corners – as we mosey back to the starting line:

    First set: Lunge walk forward three stripes, inch worm out for three merkins, inch warm in, all along the length of the deck,

    Second set: Zombie Walk; left arm to right leg, right arm to left leg, all along the length of the deck

    Third set: Wounded Bear Crawl; left leg and left arm up on the 8 inch parking barrier, bear crawl, then switch over to the other side of the barrier
    to bear crawl with the right leg and right arm up on the barrier, all along the length of the deck

    Fourth set: Star Jack Jump at each stripe, all along the length of the deck

    Core at the corners included: wife pleasers with alternating leg lift, static v-ups, roll-ups,
    supermans, scubasteve, iron crosses, big boy sit-us, crunches, dips, flutter kicks vertical,
    flutter kick horizontal, Russian twists, etc.

    Mary: finished run back to circle up as time expired

    DarkWingDuck led us out with prayers for the F3NOLA Pax traveling up to the Texas CSAUP, for world peace, for the U.S.A. election.

  • A chilly game of cards! – from BBQ

    It was 52 degrees at the start. After a solid and assorted warm up we moved to the deck of cards to drive the rest of the beat down. Each suit represented an exercise. Aces were 14 reps thru 2’s as 2 reps. Clubs were jump squats. Spades were gas pumps. Hearts were hand release merkins. Diamonds were Freddie Mercurys with 2 as 1. There were two jokers and we told bad jokes when they came up. We got thru the deck with 3 minutes to spare The last minutes were spent on YHC’s 3 favorite lower body stretches. Dark Wing prayed us out and he prayed for a safe trip and obstacle course for our many F3 Northshore Brothers going to TX this weekend.

  • Splashpad without much of a splash – from Russo

    Fantastic weather this morning for a krewe of 4. Lots of good mumblechatter (most of which should not be repeated for posterity) among Steve, Shooter, Pelican, and YHC.

    Warmup
    Toe touches
    SSHs
    Sealjacks
    Grass grabbers
    Imperial walkers

    Thang – Tabata with bricks: one in each hand, 45 seconds on, 20 off.

    Two rounds of the following, interspersed with some core
    – Plankjacks
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Merkins with rows
    – Torso twists
    – SSHs
    – Tricep extensions
    – Arm curls
    – Air presses
    – Hallelujah Squats
    – Arm circles
    – Milk maids
    – Goofballs

    Corr (15x)
    LMCs
    Penguins
    Leg raises
    LBCs
    Flutter kicks
    Rosalitas
    Freddy Mercury’s

    90 second plank to close

    The usual COT, announcements, prayer to close.

    Reminder that Manny has Q tomorrow, Tanked up is going for the golds tomorrow at the Senior Olympics, there’s a spartan next week, and praise and rejoicing for a new arrival in the Shooter household!

    Thank you all for joining and reading and SYITG

  • Flag on the Play: BBQ’s Chiefs Victory Laps – from Jose10k

    In a scene that could only be described as part fitness, part fandom, BBQ showed up to the workout with a brand new Kansas City Chiefs flag, proudly waving it around after the Saints’ brutal Monday night loss. It might be the new flag of the A1C he claimed. The warm-up was a mixture of stretches, questionable dance moves (the music always inspires some moves), and a few BBQ chicken wings as the flag continued to flap in the wind, mocking all Saints fans present.

    Then, it was off to the courthouse for a set of 11s. Copperhead squats at the bottom had everyone’s legs shaking like a Saints’ defense on 3rd and long. Sprinting to the stairs, the team powered through calf raises on each step, praying their legs wouldn’t fail them halfway up. At the top, merkins awaited — because why not add pushups to chisel the upper body for the ladies?

    The race down the ramp and around the parking lot felt like a marathon, but with the crisp fall air making it slightly more bearable. But something was missing. The group looked around — where was Einstein, the brains behind the operation? Where was Darkwing Duck, swooping in to save the day? Alas, they were nowhere to be found. It was just Moby, BBQ, the Chiefs flag, and the painful reminder that leg day is forever.

    All in all, it was a great workout — though maybe next time BBQ should leave the flag at home.

  • Deja vu!! – from Shooter

    YHC rolled up to familiar faces from Granny’s.
    DR Mee Maw, Steve and Rouse were present.
    Next thing you know an unfamiliar car comes rolling in and low and behold HogsBreath emerges from a new ride.. With all PAX accounted for we completed a light warmup..

    SSH
    Grass grabbers
    Toe touches
    Arm circles
    Butt kicks
    Good mornings

    3 rucked out for 20 and back while Steve and Q took the lakefront route turning up and returning at the Barley Oak!!
    Upon return to the AO completed Jane Fonda’s (EiEi) style.

    Rouse closed with COT!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!