F3 New Orleans

Category: Northshore

  • Santa Claus is Coming to Town – so give it your best

    14 pax posted for our lightly-themed, give-it-your-best beatdown on this cold morning.

    We kicked off with 10 burpees… and then 9 burpees… and then we changed gears for a traditional warmup.

    20 side straddle hops IC

    20 (or so) imperial walkers IC

    15 forward arm circles then reverse and repeat IC

    back to burpees for  a set of 8 and then 7,  From this point forward any time we heard “sudden change” we stopped where we were and did 10 burpees.

    Mosey eastward along the lake front to a section of trees in a row.  I heard recently about a new challenge going around. Not sure that it will get as big as the ice bucket challenge did, but figured we should practice just in case.  It is the bear crawl challenge.   I’m not even sure how the challenge goes, but I’m sure it involves a lot of bear crawling, so we did a long bear crawl from tree to tree as a group.  Maybe 80-100 yards.

    Mosey eastward.

    Sudden change.

    Mosey eastward for a COP of Mucho Chesto.

    Mosey to a pavilion near the marina for a round of freak-nasties (how do you spell that?), step-ups, and box jumps.

    Mosey to a hidden playground and split into groups in 4 stations.  1) pull ups (10x), 2) LBCs (30x), 3) American Hammers (30x), 4) Flutter kicks (30x).  Rotate until all pax have done everything.

    Mosey back to the flag area with a couple of sudden changes on the way.

    Regroup near the flag for a holiday variant of what is usually Roxanne.  I passed the Q over to the Boss for a 4 minutes and 18 second Santa Claus is Coming to Town (his version if the best I’ve heard).  Every time we heard “he” we did 2 shoulder taps, on “Santa” we did a merkin, and on “Town” we did a plank jack.  It starts off slow, but really picks up at the end.

    Finish up with a round of LBCs, flutter kicks… and then a final 10 burpees.  This brought us to 90 total.  Next time we’ll get 100.

    In addition to various motivational quotes throughout the beatdown (maybe they were cheesy, but they helped me keep pushing on) we finished with some words said to be attributed to Mother Teresa : http://prayerfoundation.org/mother_teresa_do_it_anyway.htm

    Here’s the beautiful sunrise we finished up to:

    Proud to be able to workout with these Pax who have pushed me to do more pushups, burpees (sp?), crunches, and many other crazy exercises that I never would have done without you over the last few years.  Thanks for the motivation and inspiration to never quit and to keep getting better.

     

     

     

     

     

     

  • Can’t Argue With the Math

    “Perfection is not attainable, but if we chase perfection we can catch excellence.”

    -Vince Lombardi

    No man with an F3 moniker is below average because we define our average by the company we keep. But it can be especially lifting to the spirit of motivation and self-accomplishment to be considered by your peers to be above-average. As humans, the one thing we all strive for is consistency – in our work, in our ethics, in anything we deem positive in our lives. At Captain’s Cove, as we strive for the consistency in maintaining and improving our fitness, we get that much closer to excellence in fraternity and friendship. EiEi has a magical way with words and perspective that can truly open your eyes to how things are supposed to be. Captain Sparkles is a source of drive, compassion, and leadership that his every action displays like a neon sign. Shooter, by his very nature, is a best friend to everyone he meets (fatherly flaws and all;). Yet as we chase perfection, we are lapped by The Mick and Round-Up and their running crew with their 8 minute miles. We see that there are levels beyond above average and so the chase is never ending. Thanks to Shooter for pushing YHC above his average, to “Mr. Above Average” himself for pushing hard despite feeling less than optimal (and praying us IN), and to Ei for reminding us that we just can’t argue with the math!

  • Captain’s Cameo

    After a brief cameo by blossoming film star, Captain Sparkles, the PAX circled up under the other shooting stars for a quick warmup:

    • 20 SSH IC
    • 20 butt kicks IC
    • 20 high knees IC
    • 1 set of 7s (Burpees and Pull-ups)

    The Thang – 5K

    5 minutes of Mary:

    • 20 LBCs IC
    • 20 Freddie Mercuries IC
    • 20 Flutter kicks IC
    • 3 one-minute planks (front, right, left)

    Thanks to Shooter for praying us out. Let’s all pray for our man Burgundy and his ankle.  Thanks for a great run, gentlemen.

  • Bitter in the Gloom you say, that never matters at Gipper!!

    The regular assembly of men minus 1 (Moby) at the Gipper showed on this bitter cold Gloom. Moby did show face on the AO in the end as we missed you Brother and wish you a speedy recovery.. Men fashioning the appropriate attire of jump suits, beanies, gloves etc. would surly help the YHC to get the blood flowing and perspiration dripping. Well at least one may have thought, but as always when I lead the Gipper crew one can’t help but notice in the end that these men will gobble up whatever you throw at them and ask for seconds.. 👊

    warmarama

    20 IC GM 5merkins, 20 IC WM 5merkins, 20 IC BK 5merkins, 20 IC HK 5merkins, 20 SSH 5merkins.

    the thang

    Moseyed to the Taj Mahal upon arrival utilized the parking post for some toe taps to 10 sprint across to other side and 10 PJ R/R, 10 Squats sprint across and 10 Lunges R/R, 20 LBCs sprint across 20 MC. Mosey to the flag in front for 4 mins of plank front, left, right, and back with the PAX circled up calling a count to 60 with each position. Mosey to the parking garage and partner up man at the bottom does IW while other man lunge walks forward halfway up the ramp at which point the lunge wall reverses for the other half backwards and the other man does Hillbillies. Upon partner reaching the second floor we continued to partner with a man doing pull-ups on the rats ledge while the other sprints halfway across then Caricoas the other half and sprints back half and Caricoas other side half. Next partner does 8 man bodybuilders while the other back pedals half and then turns and sprints back pedals half and then sprints to return. Moseyed to the courthouse staying partnered one did Freak nasties while the other Rockeyed to the top dropping for 15 Merkins and the partner at the bottom switching to box jumps on the benches R/R. Moseyed to the flag for some Mary, all IC to 20 FK, Hello dollies, and Rosalitas.

    Count off, announcements, COD

    Appreciate Tanked up (Franky C) 👋👋 praying us out..

     

    Always motivated by the can do of you men at the Gipper..

    Thanks for the lead

  • Osso Buco!

    Boy, the calves are tender today! It was an honor and pleasure to lead Tuesday’s workout at Grandmother’s House. We wasted no time getting to the warmup this December morning:

    20 Windmills IC
    5 Burpees
    20 Imperial Walkers IC
    5 Burpees
    20 SSH IC
    5 Burpees
    20 Butt kicks IC
    5 Burpees
    20 High knees IC
    5 Burpees
    Arm circles IC
    5 Burpees
    Planks (front, right, left, back) 60 seconds each

    Mosey to Bridge

    10 Merkins
    High knee Carioca down
    10 Merkins
    Lunge walk under bridge
    10 Merkins
    High knee Carioca up
    10 Merkins

    Rinse and repeat (other side)

    Sprint down
    Lunge walk under bridge
    Sprint up
    Backwards sprint down
    Lunge walk under bridge
    Backward sprint up

    Mosey to stairs

    5x up and down stairs
    20 LBCs IC
    Calf lifts up stairs, increasing by one on each step (up to 24 on last step).  Osso Buco!
    20 right side crunches IC
    3x stairs facing right
    20 left side crunches IC
    3x stairs facing left

    Circle up. Many thanks to Shooter for praying us our. I appreciate the great workout and the opportunity to lead.

  • Here, There, and Everywhere…TABATA!

    “Do not go where the path may lead, go instead where there is no path and leave a trail.” Ralph Waldo Emerson

    Can you be thankful when it’s 5am, 35 degrees out, and you’re being lead randomly about old mandeville without much of a clue as to your next move? You can when you’re you’re with with your F3 brothers. The trails we blaze take us, as indirectly as possible, to all the successes we endeavor to achieve. We come out for ourselves, for our brothers, and for all of the men who will follow. I was thankful for Captain Sparkles and Pelican, and I hope they were thankful for me in the frigid gloom.

    The Thang

    It was a tabata run-around this AM as we started out with 4 sets of SSH/30 seconds with 10 seconds rest in between each. The first mosey took us from the marsh to the lake front where we did another 4 set tabata, this time with 2 sets of merkins and 2 of burpees. By the way, the already thankful PAX was awed by the natural beauty of the clear star-light sky, which graced us with a shooting star (add that to the plethora I’ve seen since joining F3 in August). We proceeded back to the marsh and hit another 4 sets, 2 of IW and 2 of butt kickers. Onward to the trace to visit the trail head (recently christened “Grandmother’s House”) for 2 sets of LBCs and 2  Freddy Mercuries,  then 2 squats ans 2 alternating lunges.  Upon final descent back into the marsh, we nailed some planks, left planks, right planks and back to the beautiful planks we started with.

    The Outro

    We counted off, sounded off, and showed respect to each man braving the cold. Reflecting on our reasons to be out there and our thankfulness for said reasons, said brothers, we closed out in anticipation of what this beautiful day held for each of us.

    Lagniappe

    With the mileage tally for the beatdown sitting at and uneven 1.82 miles(or there-abouts), YHC joined Captain Sparkles, who will NEVER settle for mediocrity, on a little bonus mosey to round our total to an even 3 miles. Thanks, Cap, for always leading by example!

  • Snowmen and Real Men on the Mandeville Lakefront

    Snowfalls are few and far between in our part of the World.  Snow accumulating on the ground for any length of time is rarer still.  But as the PAX rolled into the AO this morning, we were greeted by an army of snowmen waiting for us in the Gloom.  The kids must have gotten after it Friday afternoon.

    Once gathered, the PAX wasted no time getting down to business with a Warmup because we all certainly needed to warm up.  Seal Jacks, Windmills, Squats, Arm Circles forward and backwards, OH Hand Claps, and SSHs, all IC 20x.

    Mosey Eastward to the next COP for an 8 minute Tabata set featuring Al Gores and Squats.  Then we hit 3 Vertical Jumps every 15 seconds for the next 3 minutes.

    Mosey to the Harbor Playground for a Ring of Fire:  Shoulder Taps, Plank Jacks, Hip Slappers, Lateral Plank Walks, T Stands, a couple of Merkin Waves and some Mumble Chatter.

    Short mosey to the Harbor Parking Lot for some agility exercises and sprints.  The PAX started each of seven reps with a 10 yard agility exercise (caricoa 2x, backpedal 1x, lateral bounce extends 4x) transitioning into an all out 20 yard sprint.

    Lunge walk about 40 yards to the bridge (which somehow looked much closer than 40 yards away when we started) and then mosey Westward towards the VSF with one stop for another 8 minute Tabata set alternating Mission Impossibles and Merkins.

    Mosey to the VSF for Mary:  Hello Dollys IC 20x, 6 inch holds to a 70 counts by the PAX, Nolan Ryans each side IC 20x, and finally Scuba Steves to a count of 20.

    Countorama, nameorama, and Splice prayed us out before heading to the Beach House for coffee.

    Welcome FNG Waterpik.  Thanks for letting me lead guys.  The Maverick is up next Saturday.

  • 4 Above average men converge on the Scramble!!

    While wet and cold, the Scramble still produced 4 “Above average men” to start the Gloom.. YHC arrived to the sights of the Pelican as he planted the flag at the AO, and as I turned around one noticed the knewly crowned feature movie star F3 champion  Captain Sparkles walking from the shadows. We began the journey down the routine path for 3.2 miles with the rain coming down in spurts with some good mumble chatter. Upon returning we noticed a vehicle traveling through the parking lot. Welcome Backdraft, better late than never. We had 15 mins remaining so we Moseyed to the monkey bars for some descending pull-ups 10,8,6,4,2 with core in between sets IC PJ 20, IC MC 20, IC PP 20, IC Parker P 20 and finished with IC PJ 20. Moseyed back to the flag and performed IC IW 20 and closed the Gloom with IC Merkins 20.

    Count off, announcements and COT

    Appreciate Captain taking us out in prayer!!

    Always a pleasure leading above average on an above average Gloom👊👍!!

  • Steely-Eyed High Impact Men…and Superman PJs

    Four steely-eyed High Impact Men, one in his Superman PJ bottoms (whose name shall not be mentioned although it rhymes with Tushwacker), joined YHC this morning at The Gipper.  T-claps to these men for conquering the fartsack on a rainy, cold and gloomy morning.  It was definitely sleeping weather at 0600.

    One of the great things about The Gipper AO is that it has several covered areas.  The PAX made full use of them this morning to stay relatively dry while exercising to bring the heat.

    Warmup on the Bandstand:

    SSH, IW, Merkins, Toe Touches, Torso Twists, Shoulder Circles, and OH Hand Claps, most IC 20x.

    Mosey to the Train Platform:

    Mobility and plyometric work for a steady 20 minutes or so, including skipping, bounding, caricoa, lunge walks, bounce extends, frog jumps, lateral/vertical jump combos, one legged hops as well as some accelerations/sprints.

    Mosey to The Gipper HQ:

    Four rounds of Merkin variations, squat/jump variations, and Good Morning variations, all IC 20x.

    Then some Mary to wrap things up:  over/under flutter kicks, jackknives, and of course Supermans, again all IC 20x.

    Countorama, nameorama, and a prayer of recognition for the gift of today and the opportunity to serve as a positive force in the world.

    Thanks for suffering with me in the Gloom this morning men.

    Moleskin:

    T claps to Moby who, at 67 years old, posted in the nasty weather despite a sore Achilles.  Unable to execute the mobility and plyometric exercises, Moby held a People’s Chair for what seemed like forever and otherwise kept himself moving.  Now that’s a steely-eyed High Impact Man for you.

  • Troubled Obstacle Course

    https://photos.google.com/share/AF1QipPwZ0y9B0sfNdy23o68J8g67rVOZwtgINDYZkYIvHuauAual6aUtyfxSqX7b4CcQQ?key=S1FIQm1ZQXVZN3BWa1VxN0tWRTRNT2MybzlwaW5B

    The Goal is 4 rounds we fell short we.

    We will be back

    The goals is to complete a 5k plus 1,000 reps in under a hour

    adding a video that has all the details on rounds and Reps.

    Next time planing on swapping Bur-pee Broad Jumps for walking lunges

    Have a great week.  Go Get Some…

    https://youtu.be/Ma2hrWvvWjI