F3 New Orleans

Category: Northshore

  • Would someone teach this Q to count already??

    Tuesday at the Trailhead is proving to be mathematically difficult on this QIC. The last 2 weeks have produced double digit numbers and this Gloom proved to be no different. I arrived to the  AO with 6-7 PAX standing around mumble chattering. Quickly the PAX awoke to 11 men including 2 FNGs ready to accept the challenge the QIC intended to deliver. But wait it’s a bird, it’s a plane nah it’s just Chewy coming through the darkness.. Total of 12 now. Now that was easy.. The Q was attentive to some of the chatter about Merkins (Turtle) so he felt the need to store that info in his memory bank for the beatdown.. Lets begin.

    Warmarama

    All 20IC SSH, IW, BK and Arm circles F/B..

    the thang

    Moseyed to the Trailhead, wait the AO is the Trailhead🤔 ment to say the Tunnel of glow on the Trace. Upon arrival the instructions were to split into 2 teams of 6 (math skills) with the first man starting a series of Merkins (incline/decline) at the top for 20 at the start of the glow 20 at the end of the glow 20 and at the top of the other side for 20 again. (Total 80) Yes!  The PAX hanging back awaiting there turn once the first man completed his first set was required to hold the Al gore while waiting and upon the first man completing on the other side had to hold plank and await the rest of the PAX. Seemed like a nice R/R excersise but first let’s reverse the order of the teams  and changed the staging workout to Mission Impossible hold (nice job Bushwacker I saw you killing this one brother 👍💪) on the start and finish.. The QIC and an FNG (to be continued) began the 2nd round. Once complete the PAX moseyed back to the official Trailhead to another team excersise which consisted of 8 man body builders building to 10 starting at one end moseying to the steps and up (1 top, 2 bottom, 3top 4 bottom) team Ocho,Turtle, Song Bird (FNG), Carpool, Dundee decided to put in some extra work..  Nice job fellas. (Something about not hearing instructions). Completed the task and circled up to count off and here is where the QIC takes blame in not realizing he had 2 men unaccounted for, Dundee and Carpool who were going the extra mile and completing the mission was still at the top once the count began.  My mistake gentleman, so we recounted off while Turtle gave a card to a future FNG who jumped in the mix for some work at the end..

    countarama, annoucarama, COT

    Appreciate Butt Splice closing us in prayer offering intentions to those in Las Vegas and those still impacted in TX, LA, FL and PR in the wake of the hurricanes..

    Welcome FNG Song Bird glad to have you!

    Appreciate the opportunity to lead gentleman!!

  • Core Values

    Just before 5am, out of the gloom converged Turtle, Shooter, and QIC, making note of the ubiquitous site of Captain Sparkles truck looming like an F3 sentry to watch over the marsh. This could only mean that while the rest of us were justifiably still fartsackin in the 4 o’clock hour, the machine was out here putting in work. So no hate as he came jogging up while the PAX was warming up. Conversation of the outdoor variety masked the growing intensity of the workout, where, after warming up , we unleashed upon our cores The Bruce Lee, a 5 exercise ab run that quieted talk of Turtle taking to a deer stand in a wind storm, painting visions of Lt. Dan with all his righteous fury. Next we partnered up for leg pushdowns and wrapped core with  2 minute plank. With the latest ISI in mind, we shifted gears and proceeded with contra burpees, bump ups, and fortunately last but, unfortunately not least, a merkin ladder. Many thanks to our resident mathematician for calculating our total merkin count for the beatdown at 265. Finally, we closed things out with COT and much needed prayers .

    WARM UP:

    20 Imperial Walkers IC

    20 Windmills IC

    20SSH IC

    THE THANG:

    The Bruce Lee – superset: putins, leg raises, LBCs, heel touches, crunchy frogs, 100s  3 sets of 20 reps IC

    Leg Push Downs – partners,  3 sets each 10 reps OYO

    2Minute Plank

    Contra Burpees – increase merkins each burpee up to 10 merkins

    Bump Up – burpee under pull-up bar with a pull-up on each jump  10 reps OYO

    Merkin Ladder – starting at 20 merkins, run up and down basketball court decreasing rep count at each end until down to 1

    COT

    1st solo Q in da books. Thanks F3 brothers!

     

  • One Dozen For PFC Jackson

    Do yourself a favor.  Visit the Congressional Medal of Honor website and read the commendation for our most recently departed patriot, Arthur J. Jackson, PFC, USMC.  PFC Jackson served our country with distinction in the Pacific during WWII, and his deeds on September 18th, 1944 deserve your attention.  We all like to believe that we would step up like PFC Jackson when called.  Most of us fortunately will never know.  However, all of us have the opportunity to step up in our daily lives in a more modest fashion to serve our families, friends, communities and country.  PFC Jackson’s story can inspire us to serve others with gratitude.

    So after a brief disclaimer, a dozen PAX got underway this morning with the warmup.

    Seal Jacks 20X IC

    Mountain Climbers 20x IC

    Copperhead Squats 20x IC

    Butt Kicks 20x IC

    Merkins 10x IC

    SSH 20x IC

    High Knees 20x IC

    Windmills 20x IC

    Then the PAX held an Al Gore while YHC read out PFC Jackson’s commendation.  It wasn’t short.

    Bushwacker assumed the Q, and we set off with wobbly legs on a mosey.  Found a nice stretch of ground, and Bushwacker lined us up for a Caterpillar from bench to tree, about 30 yards.  An exercise that looks much easier on paper, the Caterpillar or Chattanooga Choo Choo is a bear.  A grunting, mumble chattering PAX held their low planks while one by one they jumped over one another in an excruciatingly slow march to the oak tree.

    Bushwacker then handed off the Q baton to YHC.  Mosey to the harbor playground where we set up for a passing game using a lacrosse ball.  Counting off established the order of passing from PAX to PAX, and we attempted to keep the ball moving with one bounce passes.  The bad news is that the PAX needs to work on its communication and ball skills; the good news is that we paid the penalty of an exercise for each dropped pass and suffice it to say that we got our money’s worth on the exercise end of things.  Squat jumps, ice skater hops, split jumps, seal jacks, SSHs, Merkins…multiple reps of each multiple times.

    Back to Bushwacker who brought us on a mosey back towards the flag.  Bushwacker pulled a new one out of his VQ hat, the dirty hook up.  An eight count exercise, the dirty hook up consists of a plank position start, stepping up to the sea wall for an Irkin, then stepping back down for a Merkin.  Apparently, Bushwacker dialed the intensity down for us because the sea wall was too short to do whatever his diabolical mind originally had contemplated but trust YHC the watered down version was plenty challenging.  And what it is about 8 count exercises that totally confuse the PAX on the count.  We’ve seen it with the 8 count bodybuilder multiple times, and here the counting confusion returned for the dirty hook up.

    Final mosey back to the shovel flag where we finished things off with 50 long flutter kicks IC, a countorama, nameorama, and short prayer.  Off to the Beach House for our coffeeteria and some nice F2.

    Good stuff this morning men.  Thanks for letting YHC and Bushwacker lead.

    MOLESKIN

    A few parting thoughts:

    It is great to see new guys lead.  Moby and Bushwacker had their VQs this week, and we are seeing more and more PAX accept the challenge of leadership.

    Convergence with F3NOLA on October 14th at the Mothership in City Park to celebrate F3NOLA’s 3rd anniversary.  F3 Northshore will clown car over.  Details to follow.  You will not want to miss what promises to be an epic beatdown.

    Challenge yourself this month by participating in Iron Sharpens Iron.  Like Hawg’s invitation on the F3 Northshore Group Me, and Hawg will add you to the ISI group.  The only requirement to participation is a desire to make yourself better.

    T claps to Captain Sparkles for committing to Site Q our new Friday morning beatdown, Captain’s Cove, a 10k weekly run.  It is great to see the Northshore PAX putting in the miles and dropping their times.

    F3 is looking to expand to Baton Rouge but first we need to show some Redstickers what F3 is all about.  If you have a brother or friend who lives in the Baton Rouge area and needs F3 in his life, get busy with an EH and get him over to workout with us, the sooner the better.

    Finally, get your F3 Northshore t-shirt order in.  The deadline is October 9th.  Steve did an amazing job with the design, and YHC bets that it will win some type of an Emmy award for t-shirts this year.

     

     

  • The Deck of (Mild) Death

    Simply the bookkeeper on this one, as Turtle is getting his login info today and should be up and running for his next Q.

    Turtle and YHC did the ol’ deck o’ death last week to pretty mild results: both of us thought it could’ve been a little tougher.  So Turtle’s Q today revisited the deck, only with fewer exercises this go-round (only merkins and LBCs, as opposed to the merks, LBCs, sprints, & squats we did last week).  The thought being more reps and less recoup time might push us harder.  And the discovery?  Turtle is simply getting stronger, as this still was not enough.  So watch out for his next deck, he’s threatening to go full Ray Lewis with merkins being the sole exercise.

    We wrapped up the deck pretty quickly, and went for a 1.5 – 2 mile run, back in time for a 2 minute plank, followed by a lame attempt at the mission impossible plank (maybe 30 seconds?), and finished with the COT.  Welcome to the Northshore PAX, Pelican.  Now, I’m pretty terrible at naming FNG’s, but let it be known that Pelican was named in Houston attending his first F3 beatdown with Shorty (t-claps to Shorty for getting him out there).  Good to have you with us, and thanks for the great beatdown, Turtle.

  • Return to Bedrock

    Seven strong at The Gipper this morning with a VQ by Moby and a welcome to the neighborhood appearance by Maverick.  After the requisite disclaimer, Moby got down to business with a warmup of

    SSH 20x IC

    Toe Touches 15x IC

    Windmills 15x IC

    Squats 25x IC

    and Arm Circles forward and reverse 10x IC

    then Moby handed the Q off to YHC and it was time to mosey to Bedrock to grab a coupon for two rounds of

    Woodchoppers 10x IC each direction

    Crossover RDLs 10x IC each (left over right then right over left)

    Torso Twists 10x IC holding the coupon away from the body as much as possible

    Mosey to the top level of the Justice Center Parking garage where we split into two working groups.  The first group executed 10 burpees, 10 squat jumps, 10 Merkins, and 10 mountain climbers all OYO then back to the burpees, etc. for more reps until relieved by the second group  charged with running a loop across the parking deck, down the stairs to ground level, across the ground level sidewalk, and then up the stairs to the starting point.  Four complete rounds for each group with the goal of getting as many individual reps in as possible between runs.

    Return to the Trailhead on a mosey to close out with Mary.

    Nolan Ryans 10x IC, Jane Fondas 10x IC, and Jane Fonda little circles forwards and back 10x each IC…right then left side.

    Long flutter kicks 10x IC

    Hello Dollys 10x IC

    Leg Lifts 10x IC

    Countorama, Nameorama, and Einstein prayed us out.

    Solid job this morning guys.  Thanks for letting me and Moby lead.

     

     

  • Prime Time.

    Eleven strong on a Tuesday.  Booyaa.  The Trailhead parking lot was busting at the seams with vehicular occupancy, in part due to the presence of the jogging tomatoes.

     

    Apparently there were 2 Q’s today, neither of whom knew about the other’s status as Q.   In democratic (lower case “d”…don’t get me started) fashion, it was agreed that the Q be split.  YHC took the first half, Ocho to finish it up.

     

    Warmup, in quantities that can only be divided by themselves and unity:

    •  SSH x 17 IC
    • Seal Jacks x 19 IC
    • IW x 23 IC
    • Plank Jacks x 29 IC

     

    Thang

    Mosey to fire station.  Count off 1-2-1-2-1-2 to form two groups.  Let it be known: Northshore PAX have difficulty counting.  After a couple tries, we actually got everyone to count off.  However, when we split up into our groups, one group had like 4 more people.  Let it be known: Northshore PAX cannot pay attention.

    The announcement that the first exercise is “1 Mile For Time” elicited some groaning from the PAX, but the challenge was accepted.  Allowances were made for those with ailments, impediments, handicaps, conditions, afflictions, maladies, disorders, and other undocumented infirmities to modify as needed, take a shorter route, do something else while the PAX runs, etc.  However, all PAX accepted the challenge; even Ol’ Planter Fasciitis accepted [and clocked a very respectable time I might add, notwithstanding his extended hiatus (is there any other kind) from running)].  Post 1-Miler, mosey back to trailhead for:

    Plankapalooza:

    • Plank and hold [cue: Turtle comments/complaints/constructive (not really) criticism regarding the nature of the so-called “F3 plank” vs whatever kind of plank that Turtle happens to be doing, which, of course, is the manly plank.}
    • Right arm high
    • Right arm high again (mumble chatter provoking)
    • Right arm high again (additional mumble chatter provoking)
    • Shoulder taps x 23 IC
    • Left arm high
    • Left arm high again (mumble chatter.  shocker)
    • Left arm high again (yes)
    • Air presses IC x 23

    Evidently, the PAX has come to expect consecutive, as opposed to cumulative, symmetry in dextral and sinestral exercises. That is: a right arm high should absolutely and without exception be immediately followed by a left arm high and by no means should be followed by another right arm high.  But, like Putty said on Seinfeld, “You know Jerry, 51% of all turns are left hand turns.  High five.”

     

    Hand off to OCHO.

    Ocho has been watching youtube.  Therefore, pair up for:

    • Herd Protection – This was obviously a cruel attempt to make Turtle do 10 burpees.  And it worked.  All PAX, save Turtle, huddle up NFL style (except standing), arms interlocked in a circle.  Steve was our little baby elephant we had to protect.  And Turtle was the lion(ess) on the hunt.  He had 30 or 60 (i forget) seconds to get both hands on Steve while the PAX rotated clockwise and anti-clockwise  to protect our little calf.  If successful, PAX to do 10 burpees.  If unsuccessful, Turtle to do 10 burpees.  PAX caught their breath while Turtle burpeed.
    • Hard Hands (did anyone else blush while reading that) – In this test of skill, strength, and ability not to be embarrassed by holding another man’s sweaty hand for like a really long time, 2 PAX faced off Sumo style.  Grasp right hands, partner A attempts to push partner B’s hand toward B’s thigh.  Success results in 5 burpies for B.  Switch to left hand.  Then Partner A becomes the defender and Partner B becomes the offender.
    • Push and Balance.  Continue Sumo faceoff positions.  Try to push partner off balance using hand to hand contact only.  Loser does burpees.
    • Snatch (#blush) – Again, Sumo standoff position.  One PAX removes shoe (not a typo) and places it between partners.  Ocho called out various G-Rated body parts (head, shoulder, knees, toes, etc).  And when “SNATCH” is called out, both partners try to snatch up the cast-aside footwear.  Loser bear crawls 10 yards.

     

    Countorama. Nameorama. Announcements.  Shooter volunteered for next Tuesday Q. Toots prayed us out.

     

    Ei

  • Murph at The Marsh

    Rise and Grind!! A true statement for those who post when most of the world is asleep! Northshore pax have, for the most part, been keeping up with this months ISI challenge. But for some odd reason QIC noticed many had not completed the Murph by Monday morning (including himself). With this having honor and impact for good cause QIC thought it necessary to make sure this challenge was met.

    Thang

    1 mile run

    100 pull-ups modify if needed

    200 merkins modify if needed

    300 squats no modification

    1 mile run

    a tough challenge but necessary indeed!

    the pax thanks you hawg!

    COT BOM

    In honor of Navy Lieutenant Michael Murphywho died serving in Afghanistan 2005.

    thank you to all who serve with their life on the line.

     

     

     

     

     

  • Who’s the Q?

    Your QIC arrived at the Scramble this Gloom not knowing what to expect for turnout. To his surprise on arriving, he spots the glow of a cell phone illuminating the inside of Turtles car. Then the cars start rolling in. Butt Splice, then Steve, Dundee and rounding out the PAX Carpool. Although I knew I had EH’ed Carpool on Tuesday and would not be alone for this hike, it was great to see (2)F3 brothers who had previously told the QIC they would be resting in preparation for Friday’s unofficial 10k show up. How awesome is it to see these brothers challenge one another to an alternate beat down of the deck of death. (Steve/Turtle) The Q offered the opportunity of choice to the PAX, to which non obliged. So we Moseyed along our standard route incorporating the ole Chewy sprints totaling (5). Upon returning we circled up closing out with SSH, HB and BK IC 20. Ended with a session of stretching..

    countarama, annoucarama, COD

    Thanks for praying is out Dundee!!

  • Bringing It Home

    “Baseball may be a religion full of magic, cosmic truth, and the fundamental ontological riddles of our time, but it’s also a job.”  Bull Durham
     
    Same truth goes for F3 beatdowns.  And the job at hand this morning at The Gipper was pretty simple for YHC – gas the PAX and try out a few new things in the process.  Yes, that meant there were no Bulgarians this morning, but there were more than enough squats to satisfy anyone of Balkan descent …
    Warm-Up:  SSH, Toe Touches, Good Mornings, IW’s, Mummy Kicks, Butt Kicks, all 20x, IC.
    Thang:  Mosey to the School Board and circle up at the back memorial for a medley of merkins and squats, all 15x IC:
    • Wide-to-Narrow Merkins (killer)
    • Wide-to-Narrow Squats
    • Atomic Merkins
    • Sister Mary K’s
    • Shoulder Tap Merkins
    Onward to the loooooong parking garage rooftop for a set of suicides, flutter kicks 20x IC, suicides, plank jacks 20x IC.
    Next up, rooftop F3 baseball: 1st base LBC’s, 2nd base Parker Peters, 3rd base Freddie Mercs, and home base 15 burpees.  Rotate after home base completes their set of 15, bear crawling to the next base.  Completed once everyone has hit each base.  (After nearly skinning my face on the concrete, YHC offered a very, very late disclaimer.)
    Finished up with Lt. Dan’s across the parking lot (1:4 ratio) and mosey back to the flag.  The PAX was out of time for Mary but, after a quick COT, put in a little extra by helping set-up the tables for the Covington Farmer’s Market.  Thanks guys, enjoyed leading today.

  • Basics at the Marsh, Tabata style!!

    Seven PAX converged on the court at the Milestone Marsh. Welcome Bushwacker to the weekly routine. Had a fellow F3 brother NOT Fart sacked, we could have had OCHO men on this Gloom. QIC decided to stick with some basic movements. How perfect and even is the number 8 when it comes to working out and simply multiplying times itself to give a complete count of 64.. As you can see OCHO being the number of the day.. 8×8=64 20sec work 10 sec rest with 1 min between the change of exercises..

    the thang

    Round #1 SSH on the odds and PJ on the evens.

    Round#2 Merkins on the odds and SMK on the evens.

    Round#3 Bear crawl on the odds and Crab walks on the evens.

    Round#4 Pull-ups on the odds and Arm ups on the evens.

    Round#5 HB on the odds and MC on the evens.

    Round#6 Burpees on the odds and 8 count body builders on the evens.

    Round#7 Squats on the evens and Al gore tree huggers on the odds..

    Round#8 FK on the odds and Russian twists on a the evens..

    While many of the men questioned some of the PAX techniques on the moves performed this Gloom.. (Hunchbacked Turtle squat and Locked elbow Grundy Merk) One thing is certain we all worked hard and got 💪. Great job F3 brothers!!!

    countarama, annoucarama, COT

    Grundy prayed us out!!

    Hugh thanks to @Captain Sparkles, @Steve and @Turtle for sticking around and completing the ISI  with your QIC for today!!! The PAX thanks you @Buttsplice for the recommendation 👍 of some core..

    Appreciate all of you my brothers!!