F3 New Orleans

Category: Northshore

  • Saturday’s Super 21’s (Or Something Similar)

    It felt like Ei was missing his natural foil the past few weeks without Chewy in the fold, so it was a welcome sight to return from the 2 mile pre-thang and see them bickering at the flag again.  Welcome back Chewy, we missed ya.  18 men strong this Saturday morning.

    Warm-Up:

    Seal Jacks, Toe Touches, IW’s, Windmills, Good Mornings, all 15x IC, with OYO Merkins interspersed (10, 8, 6, 4, 2) between.  Next up: High Knees, Butt Kicks, and Smurf Jacks, all 30x IC.  Yeah, I could barely keep the cadence count here, at one point sounding like kid hitting puberty instead of a full-grown man.   Wrapped it up with 10 Merks, OYO.

    The Thang:

    It just wouldn’t feel natural if YHC led a beatdown that didn’t include the Bulgarian Split Squats.  It’s a staple that the PAX loves (or loves to hate).  Either way, YHC decided to knock it out early: Freak Nasties, Left BSS, Freaks, Right BSS, Freaks, everything 15x, IC.

    Then a mosey over to the playground for an…. Overly-Optimistic-Semi-Mangled-Super-21 (Minus-Some).  Start with 10 Merks, 10 MCs, and 10 Plank Jacks, then lap the playground to return for 11 Merks, 11 MCs, and 11 Plank Jacks.  Onward and upward until you hit 20.  A LOT of bitching about this being an unlikely goal, with talk of rainbows and unicorn flying out of butts being bandied about.  Nevertheless, the PAX got to work, with a kale-powered Butt Splice leading the charge.

    Well, YHC had a watch that morning and can say for certain that the PAX could  have finished.  But Bushwacker wanted more core this morning, so YHC called an audible and ended the misery (most got to around 17) to circle up for some Captain Thor.  The PAX did not show much appreciation.  (But YHC had a good laugh watching Ei do something that barely resembled sit-ups and looked more like simply rolling around in the grass.)

    Then it was a Bataan Death March back to flag.  T-claps to Shooter who suggested two lines, so that everyone could get at least a set of burpees in.

    Countdown, announcements, Splice prayed us out, and on to coffeeteria for a heated debate on the F3 naming conventions.  Thanks guys, hands down my favorite way to start a weekend.

  • “Knife! That’s not a knife, this is a knife!!”

    Your QIC made his normal stroll through Mandeville city park from his neighborhood looking for the normal showing of 7-10 F3 brothers chattering to start the Scramble. However, this Gloom would show to be quite light with only brother Dundee standing in the shadows. As we anticipated others and were getting ready to Mosey Burgundy comes rolling in hot to complete the PAX.

    The thang

    The QIC took the PAX on the original Mosey route for 3.2 miles. We kept a nice steady pace getting back to AO about 550. Circled up for a little standard routine of basics consisting of IC 25, SSH, MK, IW, HB, PJ, LBC’s, MC ending with FK..

    countarama, annoucarama, COT

    Appreciate Dundee for praying us out!!

     

  • The Milestone Globetrotters

    I guess there were a lot of people who broke the first rule of the Northshore F3 rulebook. That is, don’t skip Mondays!!! Regardless, the real men showed up this morning (Shooter and the Captain) and worked their butts off extra hard with all of our fallen brothers in mind (fallen into bed I mean).

     

    So YHC was feeling a little nostalgic this early morning so I decided to bring some exercises in that I used to do during my basketball days.  But first a quick warm up:

    Warmup (or what I can remember of it)

    SSH 20 IC

    Shoulder rolls both directions 20 IC

    Windmills 20 IC

    10 OYO Merkins (No Cap, not burpees. But you can go right ahead).

    Basketball warmup that I used to do:

    • Start on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.

     

    The Thang

    I decided to do an interesting take on a suicide. Why don’t we bear crawl the entire thing!!!

     

    Bear Crawl suicide! Man that was “fun”.

     

    After that we did a conditioning drill we used when we were trying to simulate fatigue in games to work on our late game free throws. The objective was to sprint the width of the court back and forth with the goal of completing 12 trips in 1 minute. If we didn’t all make it then there was a penalty of 10 burpees for everyone. Well I guess these guys just hated the idea of burpees because they got right under the time every time we did it. Even on the last trip when I dropped it to 55 seconds. I am a man of my word and I didn’t make them do any burpees. Another day gentleman, another day.

     

    We then did Wilt Chamberlins. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.

    100 lbcs

    100 squats

    100 flutter kicks each leg

    100 Merkins.

    We were out of time so we circled up and quickly counted off (counting to three goes by very quickly) and gave our “real” names. And Cap closed us out with a great closing prayer.

     

    After we finished, YHC was looking forward to getting home and showering and getting to lay in bed for a few extra minutes before my day had to start. But there was some mumble chatter that rose up and struck the right chord to get me to do one more thing. Captain said he and Shooter were off to be “above average”. I guess I can’t go home to sleep after that challenge. So off we went to get in our 1008 steps at the Mandeville trailhead.

     

    AND… Now we’re done. I hate you guys, but I love you more!!!

     

    Have a blessed one!

  • Rock’n’Roll

    Just a few Fred Flinstone quotes to go with today’s Rock’n’Roll:

    Fred Flintstone: Sorry I’m late. Had car trouble, I picked up a nail.
    [Shows everyone a bandaid on his dirty foot]
    Mr. Slate: Thank you for sharing that with us, Mr. Flagstone. May we continue?

    Sharon Stone: Can I get you anything? Coffee?
    Fred Flintstone: Sure.
    Sharon Stone: [seductively] How would you like it?
    Fred Flintstone: In a cup?
    Sharon Stone: Bold choice, Mr. Flintstone! You’ll go far in this company.

     

    Fred would have made an excellent F3

     

    Great weather this morning for the Pax! Here is how it went:

    Short Disclaimer …and lame attempt at business marketing by YHC

    warm-up
    all 20xIC; side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, smurf-jacks, butt-kicks, squats, seal-jacks, mummy-kicks, maybe some high-knees

     

    roll to the “BEDROCK QUARRY”, which before this morning, was called, by The Covington Women’s Auxiliary and Benevolent Society, “Garden of the Month.”
    each Pax picks out a medium sized limestone boulder, for coupon exercises:
    elf on the shelf; to the right…then to the left, over head press, curls, pick up and put down,lunge with boulder in opposite arm.
    I know if Grundy would have posted – he would have chosen the largest, heavy-est, most massive boulder to work out with.

    roll to the school board building (Taj Mahal) parking lot
    pair up, with one Pax doing 2,4,6,8,10,12 BLIMPS, while the other Pax painfully waits in human chair position. Switch roles.

    roll to the front of the Taj Mahal
    circle up by the flagpole – step back to outer ring, everyone in plank position,
    3 of 6 pax bearcrawl across the flagpole area, while the other 3 of 6 pax remain in plank, waiting for bearcrawling pax to arrive, tag, and switch. repeat a few times

    roll 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

    mosey across the deck and down the stairs to the Eastern Parking lot,
    lateral hop/cross-over, tracing the parking lot striping for about a block

    roll back to the trail head, with a stop for a quick view/explanation of the USGS Benchmark posted in the Old Train Depot wall. Elevation approx 29 feet ASL.

    count-o-rama, good prayer led by Shooter, we bid our adieus and head out to take on the day.

     

     

  • Animal Planet

    PRE-THANG

    50 MIN YOGA CLASS

    WARMARAMA

    20 IC SSH

    20 IC IMPERIAL WALKERS

    20 IC HILBILLIES

    20 IC TOE TOUCHES

    20 IC WINDMILLS

    20 IC HIGH KNEES

    20 IC BUTT KICKS

    20 IC LIL ARM CIRCLES

    20 IC OVER HEAD CLAPS

    20 IC LIL ARM CIRCLES REVERSE

    20 IC AIR PRESSES

    MOSEY

    THANG

    1 MINUTE OF MERKINS

    1 MINUTE OF SITUPS

    MOSEY

    10 BURPIES OYO

    BEAR CRAWL FOR THE LONGEST BLOCK ON NORTH SHORE

    9 BURPIES OYO

    BUNNY HOP FOR THE LONGEST BLOCK ON NORTH SHORE

    10 IC 8 COUNT UPPER BODY BUILDERS

    MOSEY

    10 OYO STEP UPS

    10 OYO BOX JUMPS

    10 OYO STEP UP OTHER LEG

    10 OYO BOX JUMPS

    10 IC DERKINS

    15 IC FREAK NASTIES

    10 IC DERKINS

    14 IC FREAK NASTIES

    MOSEY TO SHOVEL FLAG

    MARY

    20 IC FLUTTER KICKS

    20 IC FREDDIE MERCURYS

    20 IC LBC

    20 IC PUTINS

    20 IC J-LOS

    COT BOM

     

     

     

     

  • Foundations

    Performing fundamentals is necessary for mastery. We’re not trying to do it until we do it right, we do it until we can’t get it wrong. Furthermore, you will perform how you train and we want to train to win. Building from this, the routine the PAX performed today is a simple one: no warm up mozy from start to finish straight through no stopping – going from town hall to sunset point and back again, with front runners circling back for their brothers behind until we arrived back at the start. Once back at the start, PAX performed a series of sprint races as follows:

    RACE 1: free for all – sprint to 20 yds then about face and back peddle sprint another 20 yds. mozy to the next location

    RACE 2: paired up team relay race – sprint 30 yds and return to slap team mate’s hand who repeated the run. mozy to next location

    RACE 3: paired up team relay race – runner 1 sprints 15 yds, runner 2 runs the same to meet runner 1, then runner 1 sprints 15 more yds and returns to slap runner 2’s hand and runner 2 runs the same and returns to slap runner 1’s hand, then runner 1 sprints back to start line which signals runner 2 to sprint back to start line.

    Cool down was leg stretches in a squatted crouch pushing knees out with elbows, straight leg streches left and right, straddle leg stretch in the middle, lunge step stretch right and left, neck rolls 3x each direction slowly, shoulder rotations big and small backwards and forwards.

    countarama, nameorama, ball of man

     

    “He who ignores discipline despises himself, but whoever heeds correction gains understanding.”
    Proverbs 15:32 (NIV)

  • “We gotta Respect the Time!”

    Your QIC arrived at 510 on this Tuesday Gloom to 4 PAX already assembled in a circle raring to go..  As of lately the beatdowns have consisted of some large PAX, so in anticipation of more F3 brothers arriving your QIC chattered it up a little bit anticipating some brothers rolling in hot. As 515 approached Turtle reminded the QIC that “We gotta respect the time.”

    warmarama

    HB, BK, IW, SSH, Arm circles both directions IC to 20.

    the thang

    Began a Mosey over to the Trailhead tunnel of light,  where the QIC instructed the PAX to pair off. Being an odd number of course the Q joined in with Turtle and Dundee while Steve and Car Pool partnered up. Excerise consisted of holding plank while your partner sprinted down the ramp to the flat zone to bear crawl to the other side and then turn and back pedal up the incline upon arriving to the top R/R to replace your partner. Turtle shot out the gate like a Hare challenging Steve, who soon provided the answer that he is indeed a “Full grown man!” (Turtle terminology). Second series we began the 8 count body builder introduced at Q school some 2 weeks ago. This time the partner sprinted down then Carioca and Sprint (R/R). Third series repeated second series as a PAX minus the 8 count. Upon completion aloud for a ten count before starting back on our Mosey to the flag. With 15 min remaining we partnered back up and utilized the stairs for Crab walking up and reverse bear crawl down while your partnered Al gored.  We then used the columns for a set of Freak nasties IC to 20. At this point the QIC seeing we still had around 8 min gave the PAX a taste of ascend and descend series using the columns as our template. First column 10 Peter parkers followed by 2 Merkins BC to next column, 10 MC 4 Merkins, 10Parker Peters 6 Merkins,  10 IC Flutter kicks 8 Merkins, 10 IC Hello Dollys 10 Merkins. At this point with Car Pool alongside pushing hard the QIC felt challenged to descend in reverse, which closed the PAX out “Respecting the time!”

    Countarama, Annoucements, COT

    Offered prayers for the recovery efforts on going in Texas!!

    Appreciate you guys allowing me the opportunity to lead you on a beat down!!

    Shooter out

  • Labor Day Labor at the Marsh

    It was kinda a rough morning for YHC.  The wine was flowing last night and, as early as I cut myself off, it wasn’t nearly early enough.  But the sight of two FNGs and our usual gang of men helped bring YHC into focus (albeit, after a very fumbled disclaimer and some pretty shoddy counting).

    Warm Up: Good mornings, IW’s, High Knees, Butt Kicks, and Windmills, all 20x IC

    The Thang:

    Hit the basketball court first for a few rounds of suicides.  Each round interspersed with peter parkers, plank jacks, parker peters, and merkins.  T-Claps to Captain Sparkles for showing up early and sweeping the court.  YHC threw in one round of a full court bear crawl (bunny hops on the way back) just to take advantage of that newly cleaned floor.

    Over to the monkey bars for a few rounds of Knees-to-Chest, 15x IC.  Back to the benches for Bulgarian Split Squats, right leg 15x IC (I know, I know, it’s getting old…).  Back to Knees-to-Chest.  Left leg Split Squat.  10x Pull Ups OYO.  15x Box Jumps OYO (bad idea, by the way, on a metal bench in a residential neighborhood).

    Over to the swing sets for a set of 11’s in the pitch black:  Australian Pull ups to Sister MK’s.  And then back to the court for some:

    Mary: Jane Fonda’s, Quick Pulses, Heel to Knees, each leg 15x IC.  Flutter Kicks, 35x IC.  Hello Dollies 20x IC.

    Finished it off with AMRAP Merkins 1 minute.  Everyone knows how many merkins they can do in a minute before the beatdown, we wanted to find out the answer after the beatdown.  (Turns out it’s roughly the same for beasts like Grundy and Captain Sparkles.)

    Welcome to the gang Joker and Whip (Shooter 2.0), great to have you guys in the group.  Hope to see a lot more of Whip in the future, and Joker, you gotta look up our brethren on the southshore!

    Thanks guys, I needed to be out there this morning.  Always great to lead you men.

  • Labor Day Vacation??????

    When  you a make a trip to the beach, you  expect a few things to happen.  Things like getting sand inbetween your toes, and running into the water. Usually, you don’t expect these things to happen when you wake up at 6am, or 6:35am if you are Ocho, when you are getting ready for your Saturday morning beatdown at the mother ship. NOT THIS WEEK BABY. This group of Beach Boys started their Labory Day weekend BayWatch style! Running around with orange buckets, filling them with water, hoping that it was filled past the 30 pound marker, so they did not have to complete their penalty burpies!!!!!!

    I am glad to report that no penalty burpies were completed on this Labor Day outing, but there were many other beach time activities that we did to pass the time. Side straddle hops, merkins, and imperial walkers just to name a few.

    I hope yesterday’s beat down will encourage all of you to bring duct tape and an orange Home Depot bucket with you the next time you bring your family to the beach. As you wrap the bucket with grey duck tape, and your family asks you, “What the hell are you doing?” Just look at them and say, “Let’s Do This!”

  • The Day After Donuts!

    Well The Captain ate to many donuts the day before so there was a lot of guilt that caused some very sore thighs the next day.

    It was a triathlon kind of day working areas to strengthen the swim, bike, & run.

    Since The Captain isn’t much on WARMARAMA here it was.

    Side straddle hop’s in cadence X 30

    Now to the Thang:

    starting off with.

    1.) 1 Minute plank

    2.) Then up the stairs skipping as many steps as possible stretching them ham strings

    3.) Bear crawl back to start area 1 merkin at first brick column bear crawl to next column 2 merkin bear crawl to next and next up to 9 merkins

    4.) 1 Minute plank

    5.) Then up the stairs skipping as many steps as possible

    6.) Lunge walk back to starting area about 50 yards

    7.) 1 Minute J Lo’s

    8.) Then up the Stairs skipping as many steps as possible

    9.) Lunge walk back to starting area about 50 yards

    10.) 1 Minute Flutter kicks Low

    11.) jog to other end about 50 yards to exercise bands for 2 Minute swim simulation

    12.) 1 Minute flutter kicks High

    13.) Back to exercise bands 2 minutes swim simulation

    14.) 1 minute sitting position backs against wall legs at 90%

    15.) back to exercise bands 2 minute swim simulation

    To Finish with 1 Mile jog Putting Dundee in front to lead the pax since he was the newest member. through tunnel on trailhead lunge walk up hill then jag back.

    No More Donuts for this guy it hurts to much!!!