F3 New Orleans

Category: Northshore

  • F3 Northshore 2nd Anniversary Convergence Pre-Blast

    Come one, come all…the F3 Northshore 2nd Anniversary Convergence is this Saturday, April 14th.  We will meet on the Mandeville Lakefront at 0630 as always and employ the use of mechanical devices knows as “bicycles” to visit all of the Northshore AOs for some birthday beat down action.  Please bring your bike if possible.  If you don’t have one, don’t worry.  We’ve arranged for some extras.  YHC just needs a head count if possible so reach out via DM on Group Me or via text at 985-630-8463 to reserve your wheels.  The Plan is to be back on the Lakefront for our coffeeteria by 0830.  Will everything go according to The Plan?  Probably not, but you’ll have to post to find out.  See you in the Gloom.

  • Monday, Monday

    YHC showed up at the Milestone Marsh and, immediately, spotted a racoon, but, unfortunately, there were no other F3 brothers posting for this morning’s beatdown.  So, as one might expect the mind games began…should I stay or should I go?

    YHC decided to stay, as getting out of the fartsack seems to always be the hardest part.

    Warmup:

    SSH

    WM

    GM

    Excercises. Didnt really count, and dont remember the exact order, but here goes:

    Bear Crawls, Line Drills across basketball court, Crab Walk, Jog backwards.  At each baseline, I did these excercises: merkins, squats, lunge jumps, plankjacks, leg raises from reverse plank.

    mosey to workout equipment.

    pullups, australian pullups, freak nasties, merkins.

    mosey back to basketball court

    more running, running backwards, shuffling, line drills.

    ISI at baseline.

    Peace Out, back to the Hotel.

    Prayed myself out for a good week.

     

     

  • Scramblin to backblast

    Its better late than never!  That’s my feeling about being so late for this backblast.  I apologize if any of you were waiting for it’s appearance with baited breath!

    warmarama:

    SSH x 20

    GM x 20

    HK x 20

    BK x 20 all IC

    3.2 mile run.   Mumble chatter here mostly—but, we got to hear shooter’s low-down on the performance of ALL of our F3 brethren in the Crescent City Classic.   Major T-Claps to all who ran!!!  Nice work, men!

    ISI challenge after the run and some merkins (is it really an F3 workout without them?), freak nasties, pull-ups, hello dollys, flutter kicks

    thanks to pelican to praying us out

    and thanks for letting me lead and become a better man

  • I’d better get this backblast done before Turbo yells at me

    Have you every felt like “Phil in the backseat of the Mirthmobile?”

    Some of you young whippersnappers may not be familiar with Phil, if so, check out this link

     

    So as the heavy weather plowed through Covington early Wednesday morning, it made me think of the lyrics from Bohemian Rhapsody…Thunder Bolt and Lighting very very frightening me….

    anyways… with the inclement weather I had to ditch my workout plan and go with the Bohemian Rhapsody:

    Bohemian:having informal and unconventional social habit

    Rhapsody:episodic yet integrated, free flowing in structure, featuring a range of highly contrasted moods, color, and tonality

     

    Here is how it went in the steady rain:

     

    Warmup: Side Straddle Hops,Squats, Arm Circles, Seal Jacks,Butt Kicks, Toe Touches, Speed-Skater Hops, all 20xIC, with plenty of merkins in between.

    Mosey over to the parking garage for Hurdle and Plank fun-o-rama:

    Each pax in plank position, spaced about 10 feet from each other. One jumps up and hurdles each of the planking pax, then assumes plank at the end of the line. Did this up the ramps to the upper deck.

    Then we ran the stairwells up and down and around with a task (burpees, merkins, ditchdiggers, duckhops) in between each of the four roundtrips.

    Then we did a few sets of sprints across the top deck and back. The rain was feeling good!

    Then we did a slow meandering Indian run down the parking garage ramps & back to the flag.

    A few minutes of mary: Nolan Ryans and flutter kicks.

    Count-o-rama, announcements, and Astro leads us out with a prayer.

     

  • Rollin’ Dice in da Rain (Gambleholics Anonymous)

    So Much for the ch4 forecast last night saying that the rain would be out of here by 5am and we would only get about 1/2 an inch! Fortunately, it settled to a light drizzle by the stroke of 6:30am. (not so much for our southshore bretheren)

    But the 1st rule of Gambleholics Anonymous is to show up…I suppose. And so 4 brave PAX indeed did just that. Calling a rain-induced audible to the planned strategy for YHC’s clandestine beatdown, we opened with a little warm-o-rama consisting of 20x each:

    Toe Touches

    Windmills

    SSH

    Imperial Walkers

    High Knees

    After an unusually brief mosey we commenced with a dice-rolling, knowledge-testing, beatdown of fun, ass-whoopin dimensions! And speaking of brief, for those who did not claim victory over the dry fart sack and the torrential weather that southern Louisiana was presented with this gloom, this is all of this sure-to-reappear beatdown  you have access to at this point.

    After returning from whence we came, we closed out with Mary consisting of 20x:

    Freddy Flutters

    Crunchy Frogs

    100s

    Count, Name , Prayer

    2 year convergence next saturday, sure to be an adventure not to be missed. Bring your bike if you can/have one

    Many thanks to the PAX who posted and endured the beta test if YHCs lead today. For those who didn’t…you’ll get your chance soon – I pinky promise!

  • THE RISE OF THE REAL AQUAMAN

    Yes it’s true, Turtle fartsacked his Q…
    Not that YHC wants to call attention to him or shame him or remind him of it in any way; YHC is too compassionate…

    Once the PAX stopped looking for every pair of headlights to turn in and just accepted the fact that the Q had forsaken them, the arrangement of Red Robin responsibility was designated to the 3 senior most PAX members; excluding the FNG there. SHOOTER started off the warmup:

    Side Straddle Hops IC x25
    Windmills IC x25
    Mummy Kicks IC x25
    Arm Circles IC x25 (both directions first pair small circles, then a pair of big circles)

    Then the PAX mozied (sp?) to the all-too-familiar tunnel that always ends up turning into a mausoleum where the drained souls go.

    PELICAN then led the Elevenses workout:

    11 rounds, merkins start at 10 and run through the tunnel to the other side to start with 1 squat.
    work the rounds: decreasing merkins by 1 count each round and increasing the squats by 1 count until end.

    In order to “respect the time” (as the awol Q did not) we halved the distance of the run midway through the rounds to make it back to the start on time. OCHO (YHC) then led the “core-down” exercises which consisted of the following:

    Flutter Kicks IC x36
    Hello Darlings IC x26
    Peter Parkers IC x21
    Parker Peters IC x16

    Closed out with Countarama, Nameorama, Name-the-FNG-orama, then COT.

    FNG was duly sworn in as AQUAMAN after regaling the PAX with his most epic tale of jumping off of the Twinspan bridge to save his very life. It can be neither confirmed nor denied that AQUAMAN’s story made YHC, and the other PAX members, recall another very similar story of a fellow F3 member that might have wanted this name but failed to earn it…YHC is too compassionate…

  • The Three Amigos

    With Capt Sparkles Q’ing a great CSAUP at the Crescent City Classic this past weekend, three F3 vets arrived at the flag in the “gloom” Saturday morning, Turbo, Maverick, and THE Manny. If the “gloom” this past weekend was wrong, I don’t want to be right!  T-claps to these two pacs for allowing me to cut the beatdown a little short, so I could hold down the spot at the after party  for the Northshore and Southshore pacs that ran the Classic.

    Warm-Up

    25 SS IC, 25 Seal Jacks IC, 25 Windmills IC, 20 Good Mornings IC, 25 Mummy Kicks IC, 25 Butt Kicks IC, 25 High Knees IC

    Mosey….

    Circle of Merk

    Pacs circle up in the plank position. First pac does one merkin IC while other pacs hold plank. Go around circle in counter clockwise position until you reach 50.

    Mosey

    Circle of Jack

    Same thing as Circle of Merk, but instead of each pac doing a merkin, they do a plank jack. Count is IC, pacs hold plank position, and everyone recovers at 50.

    Mosey to the park near the beach

    Starting at the splash pad, the first pac bunny hops to the first swing set. Complete 10 burpees OYO. Crab walk to the next swing set. Complete 10 Eight Count Body Builders OYO.  Bear crawl back to the splash pad. Complete ten jump squats OYO.  Tag next pac. All pacs rinse and repeat until everyone has gone through the circuit. Pacs not doing circuit are holding the chair position until everyone is done.

    Mosey

    Time for some Mary.

    25 LBC’s IC, 25 Freddie Mercuries IC, 25 Flutter Kicks IC, 25 Leg Lifts IC, 25 Puttins IC

    Mosey

    Just for kicks, we did another round of Circle of Merk.

    Indian Run back to flag.

    Turbo prayed us out.

    No coffeteria this week. Everyone was closed due to the Easter Holiday.

  • To Run or Not to Run?

    Well you see it goes like this. We had an F3 Brother who advertises he’s going to make Captains Cove this Friday since he’s on this side of the lake this weekend.
    So F3 Brother Steve gets excited to host our brother in his first Northshore appearance and makes a Hard commit to show up for the 10K Friday even though he has a 10K race the next day. Witch and trainer would tell you to take the day before a race off and rest your legs!
    Well since this Q has been canceling so much lately and also likes to cater to our F3 Brothers when ever he can. He also against better judgment woke up at 3:50am to be there for our guest. Captain Sparkles shows up early when he shows up lately. Steve rolls in minutes to spare. So no South shore guest yet. Well it’s his first time to this AO he might have got lost. So Captain Sparkles & Steve start talking about the Movie industry. And next thing you know it’s 5:30am well Steve looks at Captain Sparkles, Captain Sparkles looks at Steve and both with happy looks on our face say well looks like he’s going to be a no show. So using good judgment we do what any hardcore F3 would do with a race next day. Yep we high tailed it back to the fart sacks. To rest our legs. So every sad story has a Silver lining.

  • Hopping at the Gipper!

    4 PAX converged on the Gipper for a hopping good time. QIC arrived with Steve at the AO with Turbo actively trying to stake the shovel in the ground or maybe he was trying to break ground to hide Easter eggs for the upcoming holiday. Either way, the earth was providing resistance and after multiple attempts the flag was placed as the group began to chatter. With Einstein arriving shortly there after the time had come to HOP to it..

    warmarama

    15IC WM, 15IC GM, 30IC SSH, 30IC ToeTouches, Forward/Reverse 10IC ArmCircles and R/R with bigger revolutions, completed warmup with 30IC SJ.

    Moseyed to the Taj for some balboa’s for 45 sec followed by a bunny hop across the parking lot into in/out jump squats to 10 with lunge walk back for a R/R this time intensifying every 10 secs on the balboa’s. Journeyed to the front by the flag pole where we did an animal series. Everyone started on the outer circle and bear crawled to the pole and back while one pax member sprinted to the steps. Upon arriving bunny hopped up one side and jogged down the next replacing each PAX till everyone completed. Next the PAX Duck walked while to the pole and back while a man took to the steps extending up backwards with a lunge. Finally we crabbed walked while each man calf raised up and returned. YHC wanting to try and touch on all the available gifts of location at the Gipper took the PAX to the parking garage. We did a Burpee series at the bottom, 2x middle and top. 10 each totaling 40 in all when complete. Between each set we sprinted halfway forward and sprinted halfway backwards. Once at the top we took down the stairs to the justice center where we hit our six for AMRAP of the day. We partnered up, so while one did a min of American Hammers the other did a one min plank. Next we side planked Right/Left a min each side and then wrapped up with FK for a min. With 5 min left we returned to the flag. Closed the beatdown with Spider-Man Merkins to 10.

    Count off, announcements, COT

    Einstien prayed us out!

    Appreciate the lead and always enjoy posting with the Gipper crew!!

  • Circuit training

    5 pax met this morning at the trailhead, YHC stole the Q from the ailing Turtle.

    Warm up: Down Dog and hip flexor stretch

    Circuit Training:

    1. Jump rope 4 x 50
    2. Lateral band walk
    3. Forward and backward lunge with indian club swings
    4. Single leg RDL with 15lb DB
    5. Wall slides for lower trapezius

    Rinse and Repeat

    Cool down: Hamstring, Piriformis, hip adductor stretch

    COT: Name o rama, prayer.

    Thanks guys for letting me lead.

    Chewy