F3 New Orleans

Category: Northshore

  • 2 perspectives are always better than 1!!

    The Milestone Marsh proved to provide the QIC with a new perspective on the seasonal decorating options that one should consider. After spending most of the day before decorating, I was definitely open to suggestions. Bushwacker informed the PAX that a strand on the left and the right of the facia can be left alone all year and becomes less noticeable by March. Simply find the cord and just plug in. The Pelican has adapted to modern technology with the laser dots that illuminate the entire house and the cyber Monday giant blowup Santa (7 foot I believe) his M purchased. Genius inventions to say the least, but even more genius is the man that utilizes the proper tools for the job…  Enough about decorating, let’s get down to what we showed up for at 0500..

    warmarama

    20 SSH IC

    20 WM IC

    30 BK IC

    30 MK IC

    20 GM IC

    20 IW IC

    the thang

    Began with descending Merkins and elbow plank. One man did 40 Merkins and then bear crawled as the remaining men held plank and once the first reached halfway across the court the other man began his series. Completed  in 40,30,20,10. Once complete we Moseyed a loop around 6 blocks and back to the Marsh. Began a series of suicides (hitting free throw, half, other free throw, baseline)  forward and back pedaling adding in a different excersise each time. First suicides, second add in SSH 10, third IW 10, fourth HB 10, fifth slow squats 10. Journeyed another loop around the 6 blocks and returned with Carioca each side and finished with an ascending Burpee suicides count 5,8,10,12 and 15.

    Appreciate Bushwacker and the Pelican for posting and allowing me to lead!!

    countarama, annoucarama, COT

    Thanks to Bushwacker for praying us out!!

     

  • Strangers in the Night

    That was the welcome Shooter gave upon seeing EiEi in the gloom this morning, before Ei turned to me and said, “There’s the title of your backblast.”

    And so it is.  It was a welcome sight to have Ei back, especially knowing that the elder Wacker would be showing for his first beatdown this morning and that YHC is particularly bad with nicknames.  And when Splice brought in another FNG, and Garfield rolled in with an additional THREE FNG’s, I knew it was just meant to be.  With all these new faces, YHC had no trouble remembering to give the disclaimer.

    Warm-Up: Seal Jacks, Windmills, Good Mornings, SSH, IW’s, High Knees, Peter Parkers, all 20x IC.  Finished with 20 Merkins, OYO.

    Mosey a bit eastward, and lined up along the sea wall for:

    Sprint to the road, lunge walk back to the sea wall. 3x.  Then some leg business: Calf Raises, Squat Jumps, Left and Right Leg Bulgarian Splits, and Monkey Humpers all 20x IC (or somewhere near that).  Another pair of sprints / lunges, then rinse and repeat with the legs.

    Mosey eastward again, stopping in a grassy patch for a COP:

    ATM’s: Shoulder Taps, 10 Slow Merkins, 10 Fast Merkins, repeat.  Head to the sea wall for some Knee-Ups (formerly incorrectly called ‘step-ups’ by YHC), right and left 10x IC.  Back to the circle for ATM’s, Round 2.  And then once more back to the sea wall, this time for Freak Nasties, 15x IC.

    Mosey onward, finally reaching the playground for a partner routine.  P1 hits all the three padded areas for designated exercises (20x LBCs, 20x Peter Parkers, 20x Plank Jacks) before returning to relieve P2, who’s been doing burpees for the duration.  Flapjack.  That’s Round 1.  Round 2 was much the same, replacing burpees with sit-ups.  Rainbow Unicorn was particularly impressive here – he was so fast it was just a blur of neon colors, and he and Tanked Up proved an unbeatable duo.

    Final COP on this fine morning was a round of Jack Webbs, finishing at 10 merkins to 40 air presses.

    Indian Run back to the flag for a short but sweet Mary (20x IC Crunchy Frogs and Freddie Mercs), before calling time.  Countdown, nameorama and naming of the FNGs, prayer, and coffee-time.  T-Claps to all the FNG’s who pushed through, and as always, thanks for letting me lead guys.  It’s an honor.

  • Running under the Stars ⭐️

    Then there was four, Captain Sparkles Running alone last Friday didn’t know what to expect. Back on track for some crazy Ivan training.
    Started off with Countarama COT Captain Sparkles leading off with a prayer. Then we were off. Beautiful run under the stars. Chitter chatter as always improving our lungs as we run and talk along the way to Sunset Point and back.
    Finished up seconds over the one hour mark.

  • It’s the loneliest number since the number one

    Sure, two can be as bad as one… but it wasn’t today.  The Pelican and YHC had a great workout on this muggy November morning.

    Warmarama — 20X each IC:  SSHs, Merkins, High Knees, Merkins, Butt Kicks, Merkins

    The Thang — 5K

    Mary — 20X each IC:  LBCs, Right Side Crunch, Left Side Crunch, LBCs, Push-Throughs, LBCs

    10 Burpees OYO

    Holding Nothing Back — 2 Sprints across the parking lot and back

    We ended with a quick countarama, prayer of thanksgiving, and peace out.  Thanks, Pelican, for the great workout and fellowship.

     

     

  • 8 is Enough

    5:15am disclaimer for FNG
    Worm Ups
    In cadence:
    Side Straddle Hops 30
    Wind Mills 20
    Butt kicks. 25
    ___The Thang____
    Four post back
    20 Merkins
    Bear crawl to next post
    15 Merkins
    Bear crawl to next post
    10 Merkins
    Bear crawl to next post
    5 Merkins
    Up and down stairs 10 times
    Mosey back to grass
    Forearm plank 2 min.
    Partner up 50 sit-ups
    Flutter kicks in cadence 50
    Sitting side to side in cadence 25
    Mosey to bus area
    15 Freak nasty
    Hop over bench 10 times
    10 Freak Nasty
    Hope over bench 10 times
    5 Freak Nasty
    Shuffle run to end of covered area and back facing same way there and back.
    Lunge walk to end of covered area.
    Last a 50 yard dash with last person doing 15 side straddle hops

  • One is a LONELY Number!

    Well Captain Sparkles got a surprising welcome home for the 10K Friday. It was fun while it lasted but looks like 10K Friday’s are coming to an end. What I learned this gloom at 4:45am in 35% weather is be careful what you ask for because you just might get it.
    Well enough about that Captain Sparkles did things a little different since he was running along. Decided to pray while I ran. And gave myself RESPECT for not getting back in truck and heading home. Hey I was up so let’s get it done! If you want to be above average you have to do things alone sometimes.

  • Trailhead Tuesday

    Four of the WFP (World’s Finest PAX) and YHC met at the Mandeville Trailhead to prepare for excess turkey (or tofurky) later in the week.

    Warmup:

    Abe Vigodas x20, SSH x20, Imperial Walkers x20, Butt Kicks x20, High Knees x20, Arm Circles x20, Back Arm Circles x20, Air Presses x20 (all IC) with 5 Burpees OYO in between each exercise.

    Mosey to the bridge.

    10 Merkins, Bunny Hop the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Bear Crawl the incline, 10 Merkins; 10 Merkins, Sprint the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Backwards Run up the incline, 10 Merkins; Rinse and Repeat.

    Mosey to the stairs.

    IC:  25 LBCs, 30 Flutter Kicks, 25 Freddie Mercuries.

    Three round-trips on the stairs.

    IC:  20 Push-throughs, 20 Right Side Crunches, 20 Left Side Crunches.

    Circle up for countarama.  Butt Splice led us in prayer.  Thanks for the great workout, gentlemen.

  • “Sweet Fancy Moses!” ~George Costanza

    George: Have you ever seen Elaine dance?
    Jerry: Elaine danced?
    George: It was more like a full bodied dry heave set to music.
    Jerry: Did she do the little kicks and the thumbs?
    George: What, you mean you know about this?
    Jerry: For some time. It was about five years ago. I never knew what to say to her
    about it. It was one of those problems I hoped would just go away.
    George: Well, sometimes you can’t help these people ’til they hit rock bottom.

    Hey, Elaine’s dancing is distinctly inferior when compared to a bunch of PAX doing the Frankie-C.

    here is how it went on this beautiful, crisp, November morning:

    short disclaimer

    warmup

    side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, butt-kicks, squats, seal-jacks, Frankie-Cs

    mosey to the “BEDROCK QUARRY”
    each PAX picks out a good sized limestone boulder, for coupon exercises
    elf on the shelf-lower left to upper right then lower right to upper left, squats, rows

    mosey to the back of the Taj Mahal
    trying to incorporate an excersize utilizing these expensive looking parking stops/staunches/balustrades
    YHC tried some isometric arm work using these whatever they are, followed by merkins

    mosey to the front of the Taj Mahal
    circle up by the flagpole – step back to outer ring, everyone in plank position,
    1 merkins each, then everyone bear crawls one pax position counter-clockwise until the circle is complete
    Next, lunge walk in across circle, backwards lunge walk out

    mosey to the back of the St.Tammany Parish Courthouse Annex parking garage,
    backwards lunge walk halfway up the first floor ramp
    turn and sprint up rest of the way
    jog/walk across the second floor ramp
    backwards lunge walk halfway up third floor ramp
    turn and sprint up rest of the way

    on the upper deck, partner up with one pax doing froggy-planks while the other runs down the ramp and backpeddles up. repeat to 100 count on the froggy-planks.

    mosey to the Courthouse East parking lot, trace out the parking spaces with lateral hops for about a city block

    mosey back to the trail head. Mary-out with Jane Fondas, and Nolan Ryans

    count-o-rama, prayer led by The Manny, we bid Thanksgiving adieus and head out to take on the day.

    Happy Thanksgiving All!

  • Rounding the Corners of A Cold, Cold Marsh

    At 38 degrees, this was one of those mornings where YHC was entertaining the possibility of no one showing, and slipping peacefully back into the warmth of my bed.  But if there’s one thing you can count on, it’s the Northshore F3 PAX representing.  Light representation, but hey, representation nonetheless.  It only takes one… The Manny was already warming up when I rolled in, and it goes without saying that the always-present Shooter rolled in shortly thereafter.  Alrighty, let’s do this then…

    Warm- Up: Good Mornings, Seal Jacks, Mummy Kicks, High Knees, Butt Kicks, Seal Jacks, and SSH’s. Then mosey

    Four Corners (and then some): We started on Lamarque and Livingston with 10 merkins.  Headed south, alternating between sprints and moseys, adding 20 shoulder taps to the 10 merks at the next corner.  Continued on, adding at each corner until we were at 10x Merkins, 20x Shoulder Taps, 30x LBC’s, and 40x Mountain Climbers.  Another 4 blocks descending back down to 10 Merkins.  Which dropped us off at…

    The Bus Depot Benches: 15x IC Left Leg Bulgarians, 15x IC Freak Nasties, Right Leg, Freaks.  10x IC Left Leg Ups, Freaks, Right Leg.

    Mosey back to the Marsh, hitting the trailhead stairs 4x up/down on the way.

    Once back, hit the pull up bar for a descending ladder of pull ups and knee ups: 10 of each, 8, 6, 4, 2.

    Quick Mary of Freddie Mercs, Flutter Kicks, 100’s, and Crunchy Frogs, countdown, nameorama, and The Manny led us out with a prayer.  Thanks guys for showing up this morning.

  • Next Pac Up!

    With Butt Splice being down, I was honored to take the  Q at the mother ship.

    Next Pac Up….that Pac would be THE Manny!

    Warmarama

    Windmills – IC 20

    2 Eight Count Body Builders

    Side Straddle Hops – IC 20

    4 Eight Count Body Builders

    High Knees – IC 20

    8 Eight Count Body Builders

    Butt Kicks – IC 20

    10 Eight Count Body Builders

    Forward Arm Rolls, IC 20, Reverse Arm Rolls, IC 20, Overhead Claps, IC 20, Mosey…..

    The Thang

    Pax line up against see wall. First Pac carries 45 pound heavy bag to street and back to sea wall. Drop heavy bag and hit it ten times.  Next pac rinse and repeats until all pax have carried bag.

    While each pac carries bag, other pax doing a cycle of burpies, imperial walkers, merkins, and slow squats.

    As Maverick observed during the next part of the beatdown, I am not doing the ISI challenge this month…..

    20 LBC’s IC, 20 Putins IC, 10 Flutter Kicks IC, 10 Freddy Murceries IC – Rinse and Repeat 3 times, Mosey…….

    5 Derkins OYO, 5 Incline Push Up OYO, 5 Step Ups left leg, 5 Step Ups right leg- IC: Rinse and Repeat 3 times, Increase each set by 5 reps each time

    Each pac takes the plank position. First pac sprints to street and back. Rinse and repeat until all pax have sprinted to street and back.

    Indian Run back to the flag.

    Each Pac teams up with a partner. AMRAP – merkins in one minute. AMRAP – situps in one minute.

    Seal Jacks – IC 20

    2 Burpies

    Toe Touches – IC 20

    4 Burpies

    Side Straddle Hops – IC 20

    8 Burpies

    Shoulder Press – IC 20

    10 Burpies

    No FNG’s this week, All Vets.

    Maverick prayed us out in the cirlce of trust.

    Great F2 at Coffeteria afterward.