F3 New Orleans

Category: Northshore

  • Tramps Like Us

    These days, it sure doesn’t feel like YHC was born to run.  Mosey, maybe.  But run?  And run with sprinting?  No, no, no… not with the post-Classic staleness I’ve been battling.

    Of course, that’s the thing about F3 – the exercises you despise… well, they somehow, in some twisted way, make it into your Q.  And make no mistake, this is my least favorite beatdown.  But with Chewy firmly back in the fold, it seemed appropriate to bring back his most excruciating gift to the PAX: High Intensity Interval Training.  Basically, interspersing long sprints within our usual 5k run (the key word being ‘long’).  I know, it doesn’t sound too bad on paper, but boy is it miserable.  (A little less miserable than I remember, probably due to our slower pace and the fact that summer hasn’t fully kicked in yet.)   At one point Chewy provided some scientific papers to prove the method’s effectiveness over traditional running, but hey, you’ll have to scour the history of Northshore backblasts for that one. 

    First, though, a little warmorama: PAX lined up along the parking lot edge and did the following dynamic stretches: lunge twists, high kicks, knee tucks, carioca.

    Then time to hit the HIIT, knocking out about 5x 300-400 yard sprints sprinkled throughout the usual path to and fro Sunset Point.  Unfortunately for the PAX, Wacker is on some crazy fast and so the mumble chatter was, as POTUS might say, low-energy.

    Once back, a quick plank stretch before the PAX humored me by hitting the monkey bars for some hanging toe touches – hang from the bar, kick your feet up and attempt to touch your toes to said bar.  x12, with only intermittent success.

    And finally wrap it up with 15x IC Manmakers & 15x IC Crunchy Frogs.

    Countdown, nameorama, and Shooter led us out with prayer.  T-claps to Sprocket who’s now made two consecutive Scrambles after a long hiatus – good to have you back.  And thanks guys, I certainly would not have done that on my own!

  • to be continued…..

    Instruction received from a previous email posted by Northshore core Turbo who by the way will probably post a .5 on the ISI for his pre thang run sparked this Q to dive into the Lexicon in preparation for the Gipper beatdown. Had I known the astronomy lesson would incur upon arrival at the Gipper, one may have looked into the galaxy of workouts awarded your YHC and properly planned out the parameter of time before becoming overly zealous in the selection process. The Q and Steve were greeted by a St. Tammany worker gazing into the night sky, which he quickly pointed out Jupiter in the distance between trees followed by 10 o’clock of the moon and some other (forgotten named planet) closing with a lesson of seeing Saturn with binoculars on a clear night.. That is the extent of my learned lesson of astronomy. Anything further than that may I recommend a post at the Gipper.. With 4 ideas picked out for the beatdown, 0600 quickly approaching and the sound of gravel turning beneath Grundy’s mini wagon it’s time to circle up.

    Warmup

    15IC Windmills, 15 IC plank hand in front rotations right/left (to prepare for this upper body intense planned beatdown), 10IC front deltoid shoulder rolls in plank, 20IC Toe touches

    thang

    Moseyed to the back of the Taj Mahal for are first set. Dan Taylor’s 1:4 ratio of squat and alternating leg lunges. Setting the bar at 20:80 total the Q was quickly reminded by the ever specific Grundy that this was indeed NOT upper body.. Oh so correct Grundy! 20 would have certainly taken to long and so to be continued… has started. We completed 10:40 and proceeded to the flag pole in front where we partnered up for some 4×4’s. PAX keeps elevated palms to the sky while one of the pairs drops to plank for 4 Merkins followed by 4 MC. Upon return to their feet the next pair drops so on and so on. We make 4-5 rounds in total, Q has never claimed to be accurate with numbers that is Grundy’s deal anyway.. 😏 Upon completion we journey to the top of the parking garage for a distant, often, planned and forgotten Deck of Death.. My memory serves best of Glooms past at the Mothership, Marsh and ISI challenge of October 2017, which shall never be forgotten as the “I want to pump your chest until your pectorals bust those already tight shirts.” Instructions Hearts are Burpees, Spades are Merkins, Clubs are FK and Diamonds are sprints… Cards are face value with Jacks being 11 Queen being 12, etc. etc. with 2 jokers valued at 50 and the person who flips calling the exercise. Thanks Grundy for the continued upper body tear down with IC shoulder taps so what should have been 50 total turned into 50 each side 😩. After about 3 cards in the PAX welcomes in the baton carting Maverick, realizing time will become a factor we push to 0640 at which time the YHC informs the PAX of bad news and our

     

    to be continued…

    Moseyed back to AO with a min to spare and assume plank for completion..

    Nice job today men!!

    Keep pushing Moby, progressing well Brother..

    Till the next Gloom ✌🏻

     

  • ROI on EH’s

    The Marsh and Grandma’s house has seen some return on investment from the emotional headlocks that have been given to our long lost brother Butt Splice. It’s been great to see you at the past two AO’s Splice. And only three days removed from his first post, Dr. NO returned for another beatdown. Keep on coming back!!!!

    Warm-Up

    Toe Touches – 20 IC, Wind Mills – 20 IC, IW’s- 20 IC, Seal Jacks – 20 IC, SS Hop Burpees – 5 SS Hops IC followed by 2 Burpees – Rinse and repeat 5 times

    Each pac picks a partner. Pac#1 assumes the mission impossible position. Pac #2 runs the length of the grass, about 30 yards there and back, and assumes mission impossible while there partner runs the same distance. Each group rinses and repeats this 8 times.

    Mosey to the underpass….

    I did not want to dissapoint anyone by not using a coupon during one of my Q’s, so I utilized the pile of rocks that are at the beginning of the underpass.

    Pac #1 picks a rock and runs with it to the other end of the underpass and back while their partner does copper head squates. Rinse and repeat this until each group reaches a 100 squats. Due to the rock slowing down the run, each pac only had to run the underpass and do squats one time in order to get to a 100.

    Mosey back to trailhead…

    Each pac runs up and down stairs three times.

    Mary…

    LBC’s – 20 IC, Flutter Kicks – 20 IC, Freddie Mercuries – 20 IC, Straight Leg Lifts – 20 IC, Puttins – 20 IC, Crunchy Frongs – 10 IC……… a few intermittent pauses were necessary to crank out those crunch frogs

    COT, Shooter prayed us out.

     

  • They came in WAVES

    It was a good showing this morning with 8 men posting at the resurgent Milestone Marsh.

    Warmarama:

    SSH

    GM

    WM -all IC x 20

    Workout/ Thang:

    Circle Up at Half Court for some WAVE ACTION:

    Merkin Wave to 200

    Shoulder Tap Wave to 100

    Plank Jack Wave to 100

    Burpee Wave to 100 while PAX holds Al Gore.

    Mosey to Baseline for some old fashioned Line Drills, Bear Crawls, Crab Walks, Jog Backwards, Karoake Drills, Mountain Climbers, Shuffle Feet.

    Mosey to Bushwacker’s “Childrens Playground Equipment.”

    Break up into 2 groups. Half the PAX does pullups (max out), while the other half do 20 Hello Dollies IC.  Switch.

    Half the group does Australian Pullups (max out), while the other half does Wife Pleasers x 20 IC. Switch.

    ISI:  Hold Plank for as long as possible.

    Mosey back to center court for countarama, nameorama, and Captain Sparkles prayed us out.

    Thanks for making me a better man and embracing the challenge of a brand new week with me, men!

    Waterpik

  • Got a spare???

    The beautiful weather brought the largest group of pacs that we have seen a while at the Mothership. We had 15 total including three FNG’s. I am glad that I brought some coupons with me, so that I would not dissapoint.

    Warm-Up

    SS Hops-25 IC, Seal Jacks- 25 IC, IMW’s-25 IC, High Knees- 25 IC, Butt Kicks-25 IC, Forward Arm Rolls- 10IC, Reverse Arms Rolls -10 IC, Overhead Claps – 15 IC

    Mosey….

    Bearmuda TIRE angle

    All pacs divide into three groups. Each group starts at one of three different stations. These stations are the sea wall, THE Tire, and a soft patch of green grass that is covered in the morning dew and one land mine. The exercises that were performed at each station went as follows:

    Station 1(seawall) – 10 Irkins, Station 2(patch of grass) – 10 Merkins, Station 3(tire) – 10 Derkins- (pacs’ feet were on the tire)

    Rinse and repeat this until all groups have done each station 3 times.

    When moving from one station to the next, all pacs must do a bear crawl to get there, hence bearmude TIRE angle.

    Just for the heck of it, we got back into a large circle and did 10 Merkins IC.

    Bearmuda TIRE angle 2.0

    This is a little twist on the previous circuit of exercises. The groups and stations were kept the same, but the exercises and how you got there changed.

    Station 1- 5 Step Ups each leg, Station 2-10 Copper Head Squats, Station 3- 10 tire(box) jumps

    All pacs had to bunny hop to get to each station.

    Recipe for Humble Pie = 1/2 of beatdown + 250lb tire flip

    I was suprised that I was able to finish the rest of the beat down due to me being so full from the HUGE piece of humble pie I had to eat before the next part of the beatdown started. While attempting to show the rest of the pacs the technique in flipping a tire, I quickly learned that the beatdown I was throwing at my fellow pacs had sucked a good bit of engergy out of me. So much, that I could not flip the tire solo. I had to call an audible……..

    Pacs break into groups of two. Each group flips the tire together 5 times. After each flip, the pacs flipping the tire do 1 burpee. While waiting for groups to complete tire flips, the other pacs are doing various plancs including regular, right arm, left arm, as well as some merkings and air presses.

    TIRE Throw

    Now we did not try to throw this monstrosity, but we did TRY to throw a football through it.

    Each pac took a try at making a 15 yard throw  through the tire.

    If the pac attempting the throw, made it through, NO BURPEES. If you hit the tire, 2 BURPEES. If you missed the tire completely, 3 BURPEES.

    Since no one made it through the tire, we all had to do 10 BURPEES.

    Indian Run back to Flag. Wait a second. There was no flag. Steve, where ya’t!!!!

    With 5 minutes left, we wrapped things up with some Mary.

    LBC’s – 20 IC, Puttins – 20 IC, Crunchie Frugs – 20 IC,  Freddie Mercuries- 20 IC, Flutter Kicks -15 IC, Straigh Leg Lifts – 10IC

    T-Claps to Shooter for helping me transport the TIRE to and from the AO.

    The newest members to F3, Dr. NO, Pot Hole, and oh yes, Poop Eye, did a great job on their first beatdown.

     

  • EH and the Brotherly Love

    Nature does not hurry, yet everything is accomplished

    -Lao Tzu

    The Captain’s Cove is a special AO. That being said, even Seal Team 6 members need a little EH to get them out the fartsack sometimes. Yesterday afternoon the idea of a 10k post sounded fun, invigorating and much needed, but as the evening got on it was easier to imagine the warm comfort of the ol’ sack at 4am. After checking that the listed Q would be too busy in Hollywood with om Hanks to post, YHC and Shooter were insinuated into the scenario…by me. But 2 thoughts were pervasive at that point: where has the other half of the Northshore Core been and why should we do this alone?! So the EH pulled in a Reluctant Rebel in Steve and all was right in the world.

    As we 3 assembled in the gloom, the grumbles were audible and blatant. But the love was there, like making your kids eat their vegetables. COT and we were off.

    As we rounded the initial bend of the lakefront YHC, if not the entire PAX, was awestruck by the large, low-set, orangish-yellow moon! It was as incredible as it was unexpected, but ,personally, an appreciated addition to the bright stars in the clear pre-dawn sky. Now, as any of you who have ever posted with Bushwacker can attest, that guy can jibber jabber! But in the return leg of our expedition an excited mention of a Casting Crowns concert he attended with the fam lead to a discussion of more substance than your average mumble chatter is usually comprised of. Faith, hope, nature, science, the universe, and what’s is our hearts…YHC felt a closeness to the PAX that comes with unabashed realness.

    When we refer to each other as “brothers” we generally mean comrades-in-arms, but we each have our own sub-context to that term. As one with no brothers growing up, I relish the experiences and relationships I have with all of you guys, from the 1-time posters to the core of F3 Northshore to my Southshore and BR brothers. All of this was something missing, and is missing no longer. In life,as in nature, there is no need to hurry, because everything that must be accomplished will be accomplished.

    Much appreciation!

  • Rain with Pain

    With the forecast of rain ☔, I arrived suspecting  a lite post from F3 Northshore. Standing at the flag an unfamiliar vehicle arrives, which I have not seen in Scrambles past. As Chewy arrives to the post the unfamiliar pilot exits the vehicle and introduces himself. Always appreciative of a new face at the AO and hope it’s just the beginning of fellowshiping with another F3 Brother for post to come. Welcome to your first Scramble Sprocket. YHC knew there was another man in route to posting, so we mumble chattered and awaited the arrival of a cart wheeling Bushwacker. The Scramble and the excitement in which it brings always seems to effect us differently. Even IBS couldn’t stop this beatdown from going down, much less a little rain in the forecast… With all men accounted for we begin with a warmup of 15IC Toe touches, 15IC SSH, 15IC Windmills and 15IC Seal Jacks. Began our Mosey of 3.200 or 3.075 miles depending on who’s tracking. Bushwacker feels vindicated this week with the ability to run through the gazebo, so much so that a R/R upon the return was fitting. It’s those little things that bring us out in the Gloom to post or the accountability of passing up yet another piece of litter for 2 weeks in a row now and being called out on it… Work in progress here my friend!! Returning at the AO, Q had plans for the creative dice of doom which were recently introduced at the Scramble for redemption of the previous 50 Burpee roll. With not enough time permitting as YHCs warmup took longer than expected we will save redemption for another day. Finish up with 10IC Sumo Squats, 10IC Merkins and finally we wrap up with 10IC Alternating leg lunges. The remnance of leg pain from previous beatdowns and the rain drops put the PAX into quick count mode and abbreviated announcements.

    Appreciate Sprocket for the lead in prayer!!

    See you men at the next AO✌🏼✌🏼

  • Getting to know the parking garage ramp

    A glorious hump day morning at The Gipper. We had a PAX of 7 emerge from the shadows just as the morning sun was beginning to burn off the fog of war. After discussing Steve’s three first names (Steve, Bart, and Nelson?) and how anyone that wanted to steal his identity would be in trouble, we circled up under the shadows of President Reagan himself.

    We started off with an easy warm up to the get the juices flowing and prepare us for what lie ahead: windmills, imperial walkers, side straddle hops, arm circles, and toe touches.  All exercises were in cadence at 15x.

    We then moseyed on down to the rock pile for some Fred Flinstone muscle pumps. After choosing our weapon of choice we did two sets of 20 bicep curls, shoulder press, and tricep extensions. After getting a nasty burn we made our way to the top ramp of the parking garage for some more carnage.

    Once at the bottom of the top ramp at the parking garage we lined up for the big show. We completed a series of exercises up the incline of the ramp then ran/jogged to the far corner and down the stairs back to the starting position holding plank until everyone arrived back. First exercise up the ramp was the sumo walk (duck walk variation), followed by lunges, crab walk (which seemed to turn out to be the worst), side lunges, bear crawls, and donkey kicks. By the end the ramp seemed to be much steeper and longer then it was when we started, and I think we were all happy to have it over with.

    We jogged back to the trailhead for final orders. Count, names, and Turbo prayed for us.

    Thanks everyone for coming out and even more for putting up with me, until next time.

  • Look at that Turkish Get Up

    “This is the kind of day that almost makes you feel good to be alive.” ~George Costanza

    5 pax met at the trail head on a glorious 50 degree morning,  for a little silver sneakers like circuit training followed by some man flow yoga.

    The thang:

    warm up lap a couple o’blocks

    Circuit 1:

    -Jump rope 2 x 50

    -Lateral Band walks

    -Fwd lunge with post @ overhead swings with indian clubs

    -Wall press ups

    -Turkish Get-ups with 15# DB

    Turkish Get- up Sequence:

    Image result for turkish get up

     

    Circuit # 2

    -Jump Rope 2 x 50

    -Lateral band walk

    -Backward lunge with post @ ankle height swing using indian clubs

    -Wall slides with arms for lower trap strengthening

    -Diagonal lifts with 15 Lb DB

     

    Mosey to top of tower for Man Flow Yoga: Plank>Dn Dog>Plank>Up Dog>plank> lizard pose R> plank> lizard L > Dn Dog

    Seated HS stretch, piriformis stretch, trunk rotation stretch

    Quick Mosey around a couple o’ blocks

    Name -o-Rama, COT, Prayer.

    Thanks guys for letting me lead.

    Chewy

     

     

     

     

  • Was that supposed to be fun?

    Arrived at the Marsh still feeling the effects of Chewys “Easy beatdown?” I will remind him of the NOT in that one on Tuesday. Out of the dark 3 PAX come rolling in, as if trying to synchronize their arrival like Olympic dancers in the pool. Chatter quickly fills the air as we circle up at mid court reminiscing of activities experienced over the weekend. Bushwacker sharing stories of himself and Big Tuna EHing F3 cub scouts on a recent camp out. Waterpik sharing a recent overtime defeat with his 2.0, to what sounds like a semi pro soccer club out of NOLA. “May we see some ID please?” All though your YHC could have chosen to stay in the coffateria like experience of chatter, I know that’s not what these brothers rubbed the crustaceans from their eyes on this Gloom, so let’s have some fun..

    warmup

    20IC TT

    20IC Lawn mowers

    20 IC SSH

    20 IC SJ

    20 IC total top shelf put ups grabbing the imaginary box and shelving, which brought the chuckles out of Bushwacker.

    20 IC BK

    thang

    Lined up on baseline for bunny hop Burpees to the other baseline concluding with 20 Merkins OYO. R/R

    Next we did 90 degree jump squats front/left/right sprint to free throw, half court, free throw and baseline performing jump squats at each before back pedaling from each.

    Suicide bear crawl next returning with a crabwalk. At this point the QIC acknowledged the PAX as being overachievers as they waited my return in last.

    Taken it to the streets for four corners. We moseyed to first corner completing 8 count body builders OYO to 10, next corner Sister Mary Catherine’s to 20, third corner FK IC to 30 and upon return completing 40 Merkins OYO.

    The Marsh would not be complete without utilizing the play ground equipment awarded us from the great City of Mandeville. Partnered up for 3 sets of pull-ups (10) while other 2 PAX held plank switching out til completion.

    4 Mins remaining we took to our six for 20 IC Freddie Mercuries, 20 IC Hello Dolly’s and finished with 30 sec of ISI LBCs.

    count off, announcements, COT

    Thanks to Waterpik for praying us out!!

    Great start to the week my F3 brothers, appreciate the lead!!