F3 New Orleans

Category: Northshore

  • An easy beatdown

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
    “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
    “It’s simple, if it jiggles, it’s fat.”
    “Milk is for babies. When you grow up you have to drink beer.”
    “The best activities for your health are pumping and humping.”
     ~Arnold Schwarzenegger
    10 pax arrived arrived on the lakefront for what EiEi predicted would be an ‘easy ‘ beatdown.
    Pre thang: Not sure about this one, YHC was still in the fart sack.
    The Thang:
    Short mosey West on the lake front.
    -SSH x 20 IC
    -MT climbers x 20 IC
    -Pete Parkers x 20 IC
    -Parker Pete’s x 20 IC
    -Merkins x 15 IC
    -Side plank R arm high/R leg high ~ repeat on L
    -Jane fondas x 20 IC (Both)
    -Table top bridges x 10 IC
    -Squats x 20 IC
    -Lateral lunge/touch the ground x 20 (alt) IC
    -Fwd/bkwd pivot in change lunge x 10 IC B Sides
    Mosey further west
    -Jack Webb (chewy style): 1 Chatarunga (3 ct hold) / 2 W’s ( 3 ct hold) 1 to 10 with a few numbers skipped.
    -11’s: 1 split squat each leg —> 10 merkins
    Mosey back east towards flag:
    -Burpees x 5
    -SL squats x 5 B
    -Surfer Burpees x5 Goofy
    -SL toe touch x 5 B
    -Surfer Burpees x5 Regular
    Mosey to Flag:
    -Nolan Ryan x 10 IC
    -Prefontaine/Usain Bolts x 6 IC
    -Flutter kicks x 20 IC
    -Russian Twists x 20 IC
    Name -o-Rama, COT, Ball of Man, Coffeeteria.
    Welcome Blue Hen to the Pax.
    Thanks for letting me lead guys,
    Chewy.

  • Get er done

    With the Q awakening to the illumination of a text from a fellow F3 Brother letting him know he had to rescind the hard commit previously given at the Scramble.. YHC began his journey to the Cove in hopes that the other soft commit of a might from Waterpik the previous day would not come to fruition. Well as we know from past experience the accountability of another F3 Brother always challenges this man to just “Get er done!”

    Waterpik jumped out excited talking about the Pels playoff 3-0 run. Quickly inspired the YHC who had previously been talking to himself  in the car about all the reasons not to get out and run should he not have rolled up and how he would return  to the sack and do it later. HaHa NOT!!  As we all know that usually never comes to pass. So hugh thanks to the Pik for showing and getting this QIC out of the stinking thinking. We journeyed our routine path completing our 6.2 with an avg pace of 8:35 which was improvement from last weeks 8:44. Upon completion we both agreed it felt slower but when there is great mumble chatter with another brother the time just seems to pass. We hit our six for the ISI challenge and wrapped up our beatdown.

    Count, COD and the Pik prayed us out into the Gloom!!

    Thank you for holding me accountable Waterpik and appreciate the chatter!!!

     

  • Homeless Hop or How Shooter Stole the Scramble…Almost

    Arriving in da gloom to find the Northshore Core anxiously awaiting the chance to activate their wonder twins powers, YHC was still contemplating whether or not to break out the toys. Not much time to ruminate on that possibility because, as seasoned PAX do, Waterpik and The Pelican pulled up simultaneously with no more time to spare. About to break the mumble chatter and get things going, YHC was precluded by the thief-in-the-night (or darkened dawn),  Shooter, who tried to oust today’s leadership from he was was listed on the schedule. Ok, we get it. This is YOUR AO, yeesh talk about a control freak! Proper order was quickly restored in the humblest of fashions and the warm-o-rama was under way.

    20xs each IC:

    SSH

    High Knees

    Butt Kicks

    Toe Touches

    On the 5K we went, passing as we always do in front of City Hall on our way to the streets. This guy always contemplates whether to run through or around the tax-payer demanded gazebo in the middle of the sidewalk in front of da mayor’s office, but today the decision was not mine to make. The openings were blocked with bikes and  what looked like a parachute was spread over the circular floor. To alleviate any remaining doubts, as we jogged by we heard muffled barking emanating from under said parachute. Honestly, I felt bad – we probably scared the sh!+ out of whoever was under there.

    The mosey continued on with an abrupt stop for 20 merkins at Monroe before proceeding to the loop and then sunset point. It was here that Steve and YHC noticed the infuriatingly hapless boxes of popeye’s on the ground in the parking area…20 or so feet from a garbage can! Upon returning from the pier’s terminus, we stopped for 25 LBCs and picked up the aforementioned refuse… and of course the challenge was on. Each man made it their mission to find some litter they could grab and pitch, with Shooter going for bonus points after being called out for a blatant missed beer can.

    With 10 minutes for Mary, it was play time! I brought out The Beatdown Blocks! The Dice of DOOM! To all but Steve, this new form of torture was a welcome surprise. First introduced on the rainy Saturday morning the week before the convergence, these black and gold gambling devices have one block of exercises (merkins, putins, jump squats, SSH, burpees, and “WILD Q”) and one block with rep counts (5, 10, 15, 20, 25, and the dreaded 50). The Pelican started us off with 5 merkins before Shooter once again moved to steal the show by rolling 50 burpees! In an attempt to repect the time QIC feebly tried to cut us off at 25, but Steve gallantly sacrificed his roll in order that we may complete the torture we were due. With little left in the tank, we were releived to see Waterpik roll a mild 15 Putins, and YHC roll 5 “WILD Q” for which I chose pull ups. We then circled up and closed out F3 style…with Shooter trying one last time to display his larcenous tendencies by attempting to usurp the closing prayer from a beleaguered Pelican, who took us out with appreciation in our hearts.

    I can understand why Shooter wanted to lead so badly today, because it is a  humbling honor to lead you guys in our time of fruitful brotherhood!

    LAGNIAPPE:

    ISI is always better with your homies, and today’s ISI challenge was no exception. With 2 minutes of Heel Pulses, sometimes one can do nothing but laugh;)

  • Strides and Sprints on the Incline

    Great to see Moby finally off IR and posting this morning at The Gipper for our warmup.  By the looks of things, it’ll be no time before he is completely back in action.

    Warmup consisting of toe touches, front to back lunges, imperial walkers, seal jacks, shoulder circles, full/empty can shoulder pulses, windmills, and Merkins…IC more or less 20x for most.  Then a tennis ball warmup exercise.  Bounce your ball and move to catch it as close to the ground as possible.  Once you get the hang of it, you’ll find yourself squating and lunging in all directions, and we did just that for a couple of minutes.

    Mosey to the back of the Justice Center for the W drill.  YHC placed some cones done in a W formation and then the PAX rotated through them via sprints/backpedals, lateral shuffles, and sprints with changes of direction.  Then a round of Peter Parkers before heading over to the roof of the parking garage for the main event.

    Stride down the ramp at 80%, execute a single leg burpee on each leg at the bottom, and then sprint back up the ramp at 100%.  Rinse and repeat for 6 total trips with some 10 counts and Mary thrown in between trips…Parker Peters, shoulder taps, flutter kicks, Hello Dollys, and cross over wife pleasers all 10x IC.

    Recovery walk and then mosey back to The Gipper to close things out.  Straddled a crack in the pavement in the plank position and the walked the hands laterally back and forth over the crack as fast as possible 20x OYO.  Repositioned and repeated this time walking the hands forward and back over the crack as fast as possible 20x OYO.

    Countorama, nameorama, and then Grudy prayed us out.

    Good stuff this morning men.  Thanks for letting me lead.

     

  • Two for Tuesday

    Grandmothers house produced (2) F3 brothers on this Gloom. YHC and the Pelican arrived at the AO ready for a beatdown. Both had posted the previous day at the Marsh with a record setting number and the YHC thinking Grandmas House would possibly replicate the previous days showing Pelican and I lingered and chattered for a few, but with no hot wheels rolling in it was time to get started.. After all we must “respect the time” as some F3 brothers would say..

    warmup

    20IC SJ, 20IC WM, 20IC BK, 20IC Total AC (10 forward/reverse), 20 IC SSH

    Thang

    Moseyed to the tunnel for a series of 75/150/225. Pelican started with the Burpees while the YHC journeyed down and backup picking up the count. Upon completion we jumped into the next count being Merkins 150 and finishing up with leg lunges 225. When finished we Moseyed over to the bus stop  which at this point the YHC heard the map my run of Pelican state 2 miles, so the tunnel gave the PAX an extra mile on the day. At the benches we did 15IC. Jump overs, 15 IC MC, 15IC Leg raises, 15IC FK and completed the ISI 1 min pulses. With 5 min to spare moseyed back to the flag for 15IC Left/Right Nolan Ryan’s and finished with 1 min plank hold..

    2 count (that was tough😬), announcements, COT (not sure about this one 🤔 with two)

    Q prayed us out into the day!

    Appreciate the post Pelican and the opportunity to lead, two is better than one any day my brother!!

  • Long Duk Dong and The Marsh Revival

    After a weeklong hiatus from F3, spent hanging with Captain Hollywood aboard the USS Kidd, it felt really good to be back in action this morning.  First off, t-claps to Bushwhacker, who responded promptly to Turbo’s call to EH more FNG’s, producing one the very next beatdown at the near-comatose Marsh.  Just more proof that Wacker’s gift of gab is good for more than just entertaining the men of F3.  Our FNG – Big Tuna – jokingly introduced himself with his own nickname (one that had us all laughing but won’t be printed here for posterity), a nickname that had YHC thinking of a classic character from 1980’s cinema (and yes, likely an offensive cliche) – Long Duk Dong, aka “The Donger.” YHC slightly regretted not bringing this up, because upon further reflection on the car ride home, YHC decided ‘The Donger’ is a pretty great nickname.  So like that time when Rudy wanted someone to be named Apples and willed it to be, YHC may be bringing The Donger out again in the near future.  But…  ‘Big Tuna’ fit the bill just as well, and he was a very welcome addition to the crew this morning, single-handedly getting the Marsh back up on its feet with SIX  PAX posting.  It felt like old times.  Now if we could get Splice back out there, this AO’s days of solo posts could be a thing of the past.

    Warm-Up: SSH, IW’s, Windmills, Toe Touches, Good Mornings, High Knees, Butt Kicks, all IC at or around 20x.

    The Thang:  Back at the Classic a few weeks ago, Shooter, Sparkles, Wacker and YHC passed the practice track in City Park and remembered fondly the 14 hours of pain and misery known as the Grow Ruck.  YHC is pretty sure the Marsh was borne out of that experience, where many of us first experienced the army physical fitness test.  Butt Splice opened the Milestone Marsh for business soon after, pushing us to set a benchmark each week with 1 minute of merkins, 1 minute of sit-ups, and a timed 1 mile run.  Keep your count and try to improve each week.  It’s been a while, and YHC thought it’d be nice to bring back a component of that.  So we began with:

    1 minute, as many merkins as possible.  The Pelican knocked it out of the park, so he took a water break while the rest of us hit 10x burpees, OYO.

    Next up, 1 minute of sit-ups.  YHC is not sure who won the count on this one, but it didn’t matter too much since there was no time for another 10 burpees, gotta keep this train moving.  So we moseyed onward, to the lakefront.

    Stop at the sea wall for: Irkins x10 IC / BSS L x10 IC / Freak Nasties x 10 IC / BSS R x10 IC / Derkins x10 IC.

    Then, on to the legendary stairs of Rips for a twist on an old classic: PAX performs Rocky Balboas, while one man begins the ascent, performing 10x calf raises as he hits each step.  At around the 3rd step, he call the next man up.  And so on, until the entire crew is lined up staggered on the stairs, pulsing up and down like a bunch of madmen.  Once you hit the top platform, knock out 10x merkins and then begin the descent, this time performing 10x squats on each step.  As each man completes the journey, he returns to the curb to continue with the Rocky Balboas until the entire PAX has completed the routine.

    Finally, mosey back to the Marsh to hit an abbreviated Mary: Leg Raises 15x IC, Putins 20x IC.

    Countdown, Nameorama and naming of the FNG, Announcements and Pelican prayed us out.  Welcome Big Tuna, great to see a new man post at 0500 on a Monday morning!  Hope to see you out there again soon.  And thanks guys for the opportunity to lead and for the motivation to get out of bed, I appreciate it!

  • Carpe Diem Convergence

    The F3 Nation knew about YHC before YHC knew about the F3 Nation.  You see, YHC’s brother-in-law, Lynchpin, lives in Charlotte.  In the early days, before the F3 Nation planted its flag in NOLA, Lynchpin routinely and enthusiastically regaled YHC with stories of legendary beatdowns and CSAUPs, tongue in cheek nicknames, funny exercise names and other F3 lore.  Then, when F3 decided to expand to NOLA, Lynchpin tried to EH YHC, but YHC begged off.  It all sounded, well to be honest, like a cult and how could YHC trust Lynchpin anyway?  After all, he married YHC’s sister.  Ugh.  But resistance was futile.  The NOLA PAX crossed Lake Pontchartrain in its Durham boat, Reluctant Yankee at the helm like George Washington crossing the Delaware. Nacho and Chewy fell in upon the PAX’s arrival and, together, they planted the shovel flag in the Gloom on April 9, 2016.  F3 Northshore was born.  How could YHC resist a free workout in his own backyard?

    A few weeks later, the NOLA PAX boarded their Durham boat and retreated back across the Lake, leaving the Northshore PAX to make the most of their gift of F3.  We stumbled about, we made mistakes, we created a new AO only to abandon it a few weeks later, and we had more than a few beatdowns with one or two PAX.  Somehow, however, we made it and two years later look forward to seeing one another regularly to suffer and have fun together.

    As this morning’s two year anniversary convergence approached and YHC learned that the weather more likely than not would be awful, there was no concern.  Two years of meeting rain or shine, hot or cold, left no doubt in YHC’s mind that the PAX would post.  And post they did.  And you know what?  The weather held off just long enough for us to celebrate our birthday with a 3 hour beatdown, visiting 5 of 6 Northshore AOs by the mechanical device known as the bicycle.

    Mandeville Lakefront:  4 burpees OYO, 19 SSHs IC, 20 IWs IC, and 16 Seal Jacks IC.

    Captain’s Cove:  4 vertical jumps OYO, 19 Copperhead Squats IC, 20 Sumo Squats IC, and 16 Regular Squats IC.

    Milestone Marsh: 4 plyo Merkins OYO, 19 Merkins IC, 20 Shoulder Taps IC, 16 slow seconds Mission Impossible.

    At this point, Chewy politely pointed out that he had figured out what YHC was up to with the count but that our birthday is April 9, 2016, not April 19, 2016.  Point well taken.

    Grandmother’s House:  4 Sister Mary Katherine’s OYO, 9 front to back lunges IC, 20 45 degree lunges IC, and 16 later lunges IC.

    And then, after a 10 mile mosey on the Tammany Trace to Covington:

    The Gipper:  4 Freddy Mercury’s IC, 9 Freddy Flutters IC, 20 Hello Dolly’s IC, and 16 Flutter Kicks IC.

    Then we mounted our bikes for the 10 mile ride back to the shovel flag for the countorama, nameorama, Shooter’s prayer and a coffeeteria, arriving about an hour later than anticipated.  No one will confuse YHC for a Swiss train conductor after this morning’s logistics, that’s for sure.

    Thanks for letting me lead, guys, and thanks for your willingness to try something different and new and for posting despite the threatening weather and actually being disappointed it didn’t pour on us.

    Some parting thoughts:

    We’ve come a long way on the Northshore.  Things have become almost comfortable and, while there’s a lot of positive to that sentiment, there are dangers too.  We could stop growing.

    So here’s a call to action.  Commit to EH’ing more FNGs and supporting them through their virgin post so that they return.  Commit to Q’ing more workouts, putting time into planning your Qs, and posting timely BackBlasts.  Commit to a CSAUP.  Commit to making yourself better and leading by example, always keeping your eyes open for growth and leadership in all three of the Fs.  If we want F3 Northshore to grow, then we are the ones that need to make it happen.

    Carpe Diem.

     

     

     

     

  • He just cursed them out!

    With Captain Sparkles and Steve pursuing the bright lights of Hollywood South, only two F3 brethren took to the streets of Old Mandeville for the morning’s beatdown.

    6.2 mi run at comfortable pace—I mean, seriously, the Crescent City Classic is over, and February’s Run Ranger Run has been overshadowed lately by the latest ISI challenges (Turbo and Bushwacker, I’m cursing you under my breath)

    2.5 minutes of absolute pain thanks to Bushwacker’s ISI challenge on  the way out.

    YHC prayed us out  Thanks, Shooter, for responding to my EH yesterday and posting this morning at the Cove.

  • Detours come in many ways at the Scramble

    The Scramble produced a multitude of Detours on this Gloom. Two of these Detours would be produced by a single PAX member named Bushwacker. Upon his arrival the QIC and Waterpik were welcomed by him exiting is vehicle in what seemed to be LIME green Yoga pants or may be better explained as Leotards. Either choice would lead one to think he reached into the Ms wardrobe without proper lighting, but truth be told the QIC later learned they were closely monitored from shelf to clearance awaiting to be purchased. With close consideration one could only associate the seen with safety for the PAX as we make our journey down dark roads and the iridescence glow would prove as a reflective protection along our path.

    to be continued…

    warmup

    15 IC GM, 15 IC TT and a simple stretch of palms to the ground.

     

    the thang

    Began our journey down the standard route with chatter of the upcoming Convergence on Saturday. Quickly into the Mosey we see heavy equipment across the roadway to Sunset point. The Q is tasked with considering a different route? Or should we proceed as trespassers of a construction site? Well of course we know nothing is out of the question with this crew. So we proceed our entry toward a massive excavator with decisions of choosing left or right. Q hears chatter from Pik about going left but instead YHC  decided otherwise and thankfully so because left would have been reminiscent of a recent Tough Mudder event through drainage pipe.. We get across on a narrow piece of earth to continue our journey. We get to the pier and proceed back when yet another Detour would be presented to the Q. Bushwacker has to make a pit stop at a plastic disposal site better known as a Porta Jon. With keeping with no man left behind YHC and Waterpik interrupt the run by knocking out 30 IC SSH, 20 IC Slow Merkins and wrapping up with 15 IC WM. Rejoined by our Leprechaun we continue to the finish line with 5 to spare. We hit our 6 for the ISI of  2 min hundreds and complete the beatdown..

    Countarama, annoucarama, COD

    Thanks to Waterpik for praying us out!!

    Enjoyed the journey and fellowship with you fine men no matter what the attire may be!!

    Appreciate the lead

  • What its all about

    Today’s workout reminded me why I love F3. I showed up to one lonely pax member standing by the shovel flag and ready to go. It is a bummer when you show up for a workout and you are the only one there (Sorry that happened waterpic), but it does happen from time to time.

    But, what is the alternative? If we go to the gym to get a workout, you may have some nice chats with people you know, but ultimately you are just in proximity to other people, you are not really together.

    I was glad that I didn’t fartsack, and got to workout with another member of the pax…together.

    The workout was great we jumped rope, worked our glutes and core…etc; but what was awesome is that we got the chance to be together, giving us time to talk about life, loss, joy, hope and stuff that really matters, encouraging each other to be better in all aspects of life, not just our physical fitness.

    The pax may have been few in number today, but today’s beat down for YHC, epitomized what its all about.

    Thanks guys.

    Cheers,

    Chewy