F3 New Orleans

Category: Northshore

  • Simply Super without Super Steve!!

    With Grandmas House missing Super Steve,who could by the way pass for 21.  YHC decided to bring back an old beatdown which would prove to be Super Simple. At least in terms of the amount of variations of work, but by the end would prove rewarding in the completion of “Super 21!!” No ID required for this venue.. The post did produce the youthful Waterpik and Pelican who probably get ID checked upon checkout at your local grocer when they throw up the occasional bottle of say “Makers Mark” or perhaps “Woodridge reserve.” Either way there would be no drinking on this Gloom only humid air and perspiration which neither requires ID checks so let’s begin…

    breif warmup

    20 IC SSH

    20 IC Imperial Hillbillies (Think that’s the name) Quickly learned that’s one of those long counts that this public educated Q had no business trying to conduct..

    15 IC Front/Back Arm circles

    20 IC Toe touches

    thang

    Moseyed around the corner to the Treen center parking area. Instructions Super 21. For those not familiar with the Lexicon 1 Merkin and 1 ab excersise (FK), Mosey halfway around the building 2 Merkins 2 FK, Mosey halfway 3 Merkins 3 FK, etc. etc. etc. On completion of reps 7, 14 and 21 we incorporated some lower half. 7 (Squats x21), 14 (SMK x21) and 21. (Jump squats x21). In total 231 Merkins and 231 Flutter kicks with 52-1/2 leg reps and a total of 2.2 miles I believe mentioned by the Pelican.. Once completed Moseyed back to flag with 5 min to spare. Held 1 min elbow plank, right and left and closed with 30 IC LBCs..

    count, announce, COT

    Q closed in prayer!

    Appreciate the post gentleman and the chance to lead!!

    Till the next Gloom ✌🏻!!

  • 1 More time…Northshore Core

    The morning had a distinctly humid feel to the air, surprising because of the winds that have been gusting for the last 2 days, not surprising because this is southeast Louisiana. The accent was drab, and the dialect of a quiet tone. The beginning of another manic monday was of a more sullen nature, and the only way to change the pace of the day was to get cracking on another beatdown at the Marsh.

    WARM(er)-O-RAMA

    20 each IC

    toe touches

    SSH

    imperial walkers

    butt kicks

    windmills

    merkins

    THANG-THANG

    PAX moved to the monkey bar area to rip some triplicate exercises:

    The numbers varied between  and 50, most lying somewhere in the middle.

    Pull ups, squats, LBCs

    chin ups, lunges, twist crunches

    aussie pull ups, sumo squats, 100s

    hanginging knee raises, 1 leg squats, twist punch crunches

    hanging leg raises, calf raises, freddy flutters

    As the memory of YHC fades in accuracy of order, let it simply be known that there were also freak nasties, merkins, one arm aussie pull ups, toes out calf raises, toes in calf raises, and oblique crunches.

    The PAX jogged the perimeter of the park, and hit 50 LBCs in honor of Waterpik’s 41st birthday a couple of weeks back.

    COT with a prayer of appreciation for the simple things taken for granted, and a puddle of sweat for the Marsh to remember Shooter by

  • No U.S.? Who cares! World Cup Soccer–F3 Style

    After playing  touch football (who remembers those kids riding by, windows down, shouting at us??) on Superbowl Saturday (#Turbo Tax) and half court basketball at the Milestone Marsh during March Madness (#THE Manny), YHC began planning a soccer themed beatdown to coincide with the start of the World Cup.  I figured, correctly, that Shooter wouldn’t mind lending his truck to transport my kids’ soccer goal from my front yard to the Mandeville Lakefront.  After all, ISI has necessitated a “very chesty” month for our F3 Northshore PAX who are participating, so it seemed a break from the norm was very much in order.  And so it was.

    Warmup: SSH, High knees, butt kicks.  Mosey to the soccer field on the Mandeville Lakefront that you didn’t know about–the F3 Soccer Field, brah!

    Let’s get right to it:

    Divide the PAX into two teams (shirts and skins—like when we were kids–way before dry-fit, under armour, nike pro combat) and play keep away with the soccer ball in a square grid about 30 x 30 yards.  The Goal: each team tries to complete three consecutive passes without losing possession.  When that happens, the opposing team gets a penalty exercise–merkins, burpees, groiners (Steve may have been cussed here by a very ‘whacky’ someone if memory serves), squats, sprints, flutterkicks, hello dollys, freak nasties, mountain climbers, sister mary Katherine’s.

    After a while and with the competitive juices flowing pretty good among the PAX, YHC began to fear a regrettable, preventable injury, and called for “next goal wins.”

    Time for a change of pace, and more penalty exercises.

    Let’s do some PK’s:

    Each player gets to take a PK.  If you miss, or the goalie saves it, your whole team gets a penalty exercise. If you make it, the other team gets a penalty exercise.  Rinse and repeat until all players on both teams have taken a PK and played goalie.

    Let’s change things up again:

    Shots on an Open Net from about 30 yards out.  If you miss, the entire PAX gets a penalty exercise.  If you make it, everyone rests.  Easy enough, right?  Not so fast, my friend!  Unfortunately, only about 4 people made their shot.

    Now it’s time to mosey back to the flag.  Indian Run Style.

    Count off, naming of FNG, and thanks to Bubba for praying us out!

    Welcome, FNG, In-Time!  Hope to see you at the beatdowns.

    Thanks for following my lead today, men!  I look forward to seeing you all in the gloom.

     

     

     

  • What the Heck Happened Here? (Can We Say Heck?)

    Home is the place where, when you have to go there they have to take you in.

    -Robert Frost

    So Thursday at the scramble there was no Ocho. Other than that, I don’t remember too many specifics. Now I know why there’s a lot of back blasts that never get written – because, after being delayed for a day or 3, the Q can’t remember what went down… no excuse!

    THE THANG (I THINK)

    25 merks

    20 hi knees

    25 merks

    20 windmills

    THE SCRAMBLE

    As we ran our traditional route, I was observant of a few things. Number 1, The Hermitage subdivision, otherwise known as “the loop”, has become a very busy pre-dawn venue for fitness-minded nonresidents, especially random F3  brothers who ambush you during your run (not Capatin Sparkles this time). Number 2, If you want a premier example of what being consistent with F3 can do, look no further than our brother Sprockett. Although he had already been crowned with his F3 moniker by the time I first met him, he was fresh to the scramble. He has made serious progress in his performance levels. T claps to Sprockett! Number 3, though the tide may ebb and flow, no matter how much we F3 attack the refuse that lay in our paths, we will never eradicate the litter problem of Old Mandeville.

    POST SCRAMBLE

    Upon completion of our mighty 5K, it was core time. YHC has decided to bring back the ab assault to the people. Now as for this day, it’s already been mentioned that memories can fade quickly, and this is being written a full 39 hours after the end of the glorious beatdown of which YHC speaks, but there was a strenuous count of twist crunches, a lovely series of supermans and bananas (a la P90X/Chewy), and finally a run of putins.

    COT

    Many thanks to Burgundy for your solid message to send us out to face the day (Better late than never).

     

  • Steve’s last hurrah

    6 pax met up at the mandeville TH to celebrate good ol’ Steve’s last workout until October.

    The thang:

    warm up on the stage with a series of scapular stability exercises to counteract the plethora of merkins some of the pax have been pounding out.

    mosey through the woods to the underpass

    jane Fonda’s for glute activation

    BLIMPS

    burpees x 10

    stop motion lunges x 15

    imperial walkers x 20 IC

    Merkins 3 count x 10

    Plank jacks x 25

    squats x 30

    mosey back to Flag for 5 min of Mary led by Steve.

    COT, nameorama, prayer.

    Best of luck in Hollywood Steve, we will see you in October man!

    -Chewy

     

  • Fun and Games at The Gipper

    Summer is upon us and a number of Gipper regulars are enjoying themselves on vacation.  Expecting a light turnout, YHC was pleasantly surprised when two FNGs rolled in this morning to round off our crew for the day at 5.  Brief disclaimer and explanation of what we are all about in the F3 Nation before getting underway with a mosey to the Justice Center.

    Warmup of SSHs, plank jacks, windmills, Merkins, Imperial Walkers, Peter Parkers and finally some shoulder circles with overhead hand claps.  Mostly in cadence with 10-20 reps for each exercise.

    Mosey to the top of the Justice Center Parking Garage for some Merkin/Squat mountain.  Partner up and execute first 100 Merkins and then 200 Squats while your partner first sprints down/backpedals up the ramp and then lateral shuffles down and then back up the ramp.

    Mosey to the front of the Justice Center for fun and games.  Four cones delineated a rough circle, and the PAX counted off to establish an order and got to work passing a tennis ball around in that order.  Every dropped pass earned an OYO exercise.  While we had it going smoothly for a while, perfection can only last so long and so we ended up doing a fair number of jump squats, Merkins, Sister Mary Katherines, and Seal Jacks.  YHC also increased the level of difficultly as soon as the PAX kinda mastered things and so we switched up the passing order, had to leave the circle after each pass to do a burpee before coming back in to receive the next pass, etc.

    Mosey back to the Trailhead for some abbreviated Mary, a set of flutter kicks 20x IC, and then it was time for closing ceremonies.

    Welcome Bean and Buzz to the PAX!

     

  • Fear Does Not Exist In This Dojo

    Except maybe when it comes to 10k merkins in a month.  And with approximately 6660 merkins bearing down on us ISI challengers for the remainder of the month, it was really no surprise what would be on today’s menu.  YHC would try to alter the flavor slightly, but whether it’s in the form of Bushwacker-sans’ Deck o’ Death (416 straight), or Maverick-sans’ Mucho Chesto Extravaganza (200+ spread over the course of an hour), it all ultimately goes down the same (with a lot of grunting and groaning).  

    Paint The Fence: GWs, Toe Touches, Imperial Squat Walkers, Windmills, SSHs, Seal Jacks.

    Wax on, Wax Off: Time to leave the premises.  PAX would be running 5 blocks to the lakefront, alternating between 2 exercises at each intersection: 25x merkins / 40x IC flutter kicks.  Who knew it’d be the flutter kicks that got us?

    Sweep The Leg:  Once to the lakefront, lunge walk to the sea wall.  Gusty winds and crashing waves gave this beatdown some much-needed gravitas, as we stood  atop the wall to do calf raises (40x IC).  Even though it was a dicey proposition considering the balance issues YHC was having with the calf raises, we elected to stay atop the sea wall for Jump Squats, x20.  No one pulled a Waterboy and jumped in.  “Balance good, everything good.  Balance bad, better pack up and go home.”  Then Knee-Ups (each leg, 15x), Bulgarians (each leg 15x), and finally some Monkey Humpers to finish off the leg portion of this beatdown.

    No Mercy: Next up, a merkin/groiner combo.  Ascending first (up to 5 merks / 5 groaners) and then back down.  

    Going Home In A Body Bag: And finally, that’s right, we returned the way we came – alternating between 25 merkins and 40 flutters at each intersection.  T-claps to Pik, who’s nursing a couple injuries and somehow made it through unscathed. A minute late but finished with the COT, Pik prayed us out.

    As you can probably tell, this was a retroactively-themed beatdown.  Maybe one day I’ll prepare a bit more and pick up where Grundy-san left off with his well-thought out movie themed beatdown.  But for now, this’ll have to do.  Thanks guys, sincerely, for coming out and for the opportunity to lead.  Not just today but for the past year and a half.  It’s gonna be tough not having this group of guys to lean on for support for the next few months.  I won’t get too sappy, but let’s just say that going back to the days of sad clown workouts will indeed be… sad.   You guys will be missed.

    But I’ll see you men in October, hopefully in time for the Northshore Half.  Until then… sayonara, gents.

  • Cool with a Southern Dose of Humidity

    “If a path be beautiful, ask not where it leads.”

    -Anatole France

    What can I say? We met, we warmed up, we ran, we exercised. We did quite a few merkins throughout the run. Oh, and it was a cool yet typically humid morning on the northshore of Lake Pontchartrain in southeast Louisiana. All hail F3 Northshore!

    “Well done is better than well said”

    -Benjamin Franklin

  • Testing Masculinity at the Gipper

    Arrived to the Gipper with mild 70s and a hint of fog. This Gloom certainly lacked previous post of suffocating humidity, which helps with perspiration even when the beatdown may not start as intense and require a sweat towel of sorts. To keep the beatdown as masculine as one may, minus the chatter of “Zoolander” and ballerina spins performed by Maverick during the Qs exercises. The beatdown would soon dampen the chatter and there would be no more ballerina turning when all was said and done.

    warmup

    20 IC Imperial walkers

    10 IC Good mornings

    20 IC Mountain climbers

    10 IC Wind mills

    20 IC Butt kicks

    thang

    Moseyed to the Taj around the flag pole for the “San Antonio Shuffle” which consists of left/right leg lunge, into a Burpee and wrapped up with a Plank jack. We separated into 2 teams and one team held Al Gores while team two completed the shuffle. This is where we were gifted with the talents of Maverick and the Ballerina swirl. R/R till each PAX reached 10 total. Short Moseyed to the top of the parking garage for the completion of the Qs previous deck of death at another post. With half the deck remaining the suits went this way. ♥  SSH, ♠ Merkins, ♣ Flutter kicks and ♦ Jump squats. With cards representing face value and the lone Joker left equaling 25 with the exercise chosen by the man who flipped it at which Einstein calls Burpees. Huh? Exercises are 🙄 sir and that was not an option, so with reluctance he calls the next best to count toward the ISI of this month the Merkin.. Once we completed the deck Moseyed to the back side of the courthouse for another workout grabbed from the Lexicon “Stairway to Seven” which is 1 Burpee 1 Incline Merkin up the stairs 1 squat and backdown R/R till everyone completes to 7. Moseyed to the front of the courthouse and split back into teams. Team 1 did sleeping Hillibilles while team 2 journeyed up the steps for 10 Merkins. Teams swapped positions till each PAX did left/right side then we changed to E2Ks and ended with Peter Parker’s. Total in all was 51 additional Merkins rounding out the ISI counters at 200 on the morning. Moseyed back to the flag for count off, announcements and COT.. Turbo mentioned the CSAUP of the Narley approaching July 19th and Bubba prayed us out.. Welcome to the Gipper Barely legal, glad to see you post..

    Thank you Brothers for the lead!!

    ✌🏻 Till the next Gloom!!

  • F3 TOUGH 2 TOUGH

    Warmarama

    26 Side straddle hops

    The Thang

    Start off with 50 Merkins
    20 times up and down stairs
    35 Merkins
    20 times up and down stairs
    15 Merkins
    26 times up and down stairs
    Water break
    20 times up and down stairs

    Total 100 Merkins
    86 times up & down stairs
    Equaling 110 floors
    Or 2071 steps
    Complete in approximately 50 min.

    COT