F3 New Orleans

Category: Northshore

  • Jackie Moon – from Jose10k

    It was a late night for YHC, having to work the gate for back to back volleyball games at Folsom. Hammer texted late which gave me the extra push to have my feet hit the floor this morning to workout. Turns out Hammer had a late night as well, playing basketball. I don’t know why, but I immediately thought of Will Ferrell in “Semi Pro”. It couldn’t escape me. So this backblast will continue accordingly…
    It was the crack of dawn, and the scene was set for another episode of “Jackie Moon’s Morning Madness” featuring *Hammer*, a.k.a. the Will Ferrell of fitness. Imagine a towering figure, looking like he just stepped out of *Semi-Pro*, hair probably a little too wild, and the attitude of someone who thought this was a casual stroll to the local Denny’s but accidentally stumbled into a boot camp.

    The route? Straight to the courthouse—because nothing says fitness like sprinting toward legal consequences. Once there, it’s not just your typical stair climb. Oh no, Hammer and his disciples decided hand-over-hand up the guard rails was the move. Maybe they thought they were auditioning for an action flick, or perhaps just figuring out how to avoid the cops they’d soon have to explain this to. Parkour was yesterdays theme at Grandma’s, so YHC decided to bring it to the courthous.

    At the bottom of the stairs, it was time for some Bulgarian split squats and step-ups. Three rounds total between the rails and the exercises at the bottom. Why? Because “Jackie Moon” believes in *more*. More squats, more ridiculousness, and apparently more pretending we’re not about to pass out.

    Then, a casual jog (with a strong undertone of regret) to the front of the courthouse for some dirkins (decline push-ups because regular push-ups aren’t punishing enough), penguins (flopping around pretending to work your abs), Freddy Mercury’s (because why not pay tribute to the legend mid-workout?), and *wife pleasers* (for reasons best left unexplained). All of this while Jackie Moon—sorry, Hammer—cheered us on with his infectious “You got this, baby! Feel the rhythm!”

    Next up:3 calf raises for every single step to the top. By now, we’ve lost count of the number of steps, breaths, and poor life choices. And to top it off, we had to pull a Lt. Dan back to the courthouse, which basically means more lunges than any reasonable human should ever have to endure.

    Finally, we moseyed back to the Gipper like exhausted, sweaty warriors, having faced the ultimate test: surviving Jackie Moon’s courthouse of pain.

  • Restless Legs – from Akbar

    Restless leg day celebrates those of us, YHC included, who can’t stop shaking a leg while sitting still.

    Warm up: SSH, Grass Grabbers, arm circles, Self-love,, shoulder claps, other things.

    Head to the pull-up bars for four sets of 10 pull-ups and 10 hanging leg raises.

    Moses to the lakefront stopping at each intersection for 10 Markins 10 squats, with every other street corner, cobra or tempo style merkins and squats.

    To the wall for four sets of freak nasties, shoulder taps, step ups, SupermanS, IC

    Return the way that we came with previously mentioned the same exercises.

    Mary at Center Court for LBC and 5 second plank

    Count, name, YHC prayed us out with intentions for family, Pelicans son, and my cousin.

    Announcements

    Spartan race, October, The Manny has the Q on Saturday, several races coming up for the fall.

    SYITG,

    Akbar

  • Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo

    Great Saturday at the Lakefront

    Warmup (10x – 15x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies
    High knees
    Seal jacks

    Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!

    The exercises:
    Merkins
    Partner Merkins
    8 count body builders
    Donkey kicks
    Leg raises
    Gas pumps
    Jump squats
    Imperial squat walkers
    Star jumps
    Murder Bunnies

    Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.

    Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!

    Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.

    SYITG

  • We’re Following the Leader Wherever He May Go – from Bushwacker

    The title says it all. The beat down consisted of consistent motion comprised of three minute rounds of following the leader wherever he goes, and doing whatever he does, with five second rests before the next man up. From parkour to Freak Nasty Scissoring (laces DOWN Dan!), we had a little bit of everything – all to the beat of Metallica’s drum. Bonus for not getting bit by the sleeping homeless guy’s guard dog, and Jose has an interesting new modification to T Stretches!

    SYITG

  • It was Shooter’s idea, I swear – from Fletch

    Alright, picture this: it’s a typical morning at the garage. The crew lines up, ready to embrace the madness that Shooter inspired me this morning. The plan? A deceptively simple combo: 10, 20, 30 reps of upper body, core, and leg exercises—but with a catch. One poor soul is always running down to the bottom of the garage, and this is where the fun begins.

    First, our hero grabs a jump rope and busts out 60 reps, Rocky-style, because why not? But there’s no rest for the wicked—time to sprint back up that ramp (which feels longer with each step). At the top, it’s straight into 40 curls with a coupon that somehow seems to have gained weight on the way up. Then, just when the arms are jelly, it’s time to drop 20 squats like they’re nothing.

    Meanwhile, the rest of the squad is sweating through their own reps, secretly praying for their turn to run and escape the pain. Rinse and repeat, everyone goes twice, and by the end, even the garage is out of breath.

    Workout complete, pride intact (mostly), and everyone feeling like they could take on the next mission—after a nap.
    COT
    SYITG
    Thanks for posting/reading.

  • So about that Iron Pax Challenge…. – from Hogs Breath

    Two yutes showed up this very warm and muggy gloom. After a quick rock, paper, scissors determined that Hogs Breath would take the Q.
    Since the Northshore decided to abstain from IPC, still Hogs Breath like one of the beatdowns and stole this one.
    Warm up
    Some hillbillies, torso twists, grass grabbers, Moroccan night clubs, and self love.
    The Thang
    After a mosey to the coupon pile;
    EMOM – 5 coupon thrusters, followed by a cumulative count of burpees. Once the total count got to 100, then we took a lap around the circle track (1/6 of a mile).
    Repeated with 5 chest press EMOM and 100 merkins. Followed by another lap around the circle track.
    There was some mumblechatter amongst the modifications.
    Ended with COT and Pass Interference grabbed a solo coffeteria while Hogs Breath had to make his way to work.

  • The scramble – from Waterpik

    4 pax converged on mandeville city hall for the scramble. Like every week, we solved all of the world’s problems during our 4.4 mile jaunt across the quiet, peaceful, gloomy mandeville lakefront. Pace was 8:30.

  • Fire and Stone: Cinder Block Circuit Challenge – from Jose10k

    Welcome to the “Cinder Block Shenanigans,” where your local gym meets a construction site! Grab those cinder blocks like you’re building a house… or your muscles. We’ll start with a set of 11s. Each member of the PAX grabs two cinder blocks to do deep merkins to remind you what gravity feels like, then it’s fireman carries from the stop sign to the first light pole. What exercise did we do on the other side? Rows for the H**S. After a couple of rounds we felt the burn in our forearms sure. Thank goodness for a few 10 counts before going back.. Burpees will make sure your soul leaves your body temporarily, but don’t worry, you’ll catch it on the 1/3 mile lap. 30 burpees, run the lab, 20 burpees, run the lab, then 10 more burpees.Finish strong with a core workout 50 reps OYO of lbcs, freddie mercurys,(2 is 1) and penguins (2 is 1). Great work gentlemen, y’all push me to be better. Here’s hoping the humidity starts to go away soon. The race is only a month away Spartan warriors.

  • Ain’t Nuthin’ Lazy About It (Except Maybe The Q) – from Steve

    Definitely a lazy Q day. YHC coulda shoulda woulda done something a little more interesting, but hey, they can’t all be winners.

    Another muggy one, with Jose coming in dripping wet, looking like he just came back from getting some especially hot stock tips from Celeste and Lisa. (Sorry, I know the moment has passed, couldn’t help myself).

    Some light chatter about the magic of camera angles and Tom Brady’s skills in the announcing booth and then it was time to buckle down and get to it:

    Warmorama – Usual business…

    Time for the first Dora, P1 hits the stairs, P2 starts in on a cumulative rep count of:

    100 Merkins
    200 Step Ups
    300 Gas Pumps

    We took a “break” for a quick round of Captain Thor. Similar to Jack Webb, it’s an ascending count of big boy sit ups and American hammers (a 1:4 ratio increasing each round).

    With Jose moseying on to greener pastures, the three of us formed a team for our second and final Dora, the dreaded Lazy Dora:

    100 merkins, partner holds plank
    200 squats, partner holds Al Gore
    300 flutter kicks, partner holds a 6” hold

    Shooter is right, there ain’t nothing lazy about it.

    COT with talk of Grundy’s Spartan training coming up this Saturday, and prayers for Pelican’s boy. Appreciate you gents posting and allowing me to lead this morning!

  • May, I have your attention please! – from Shooter

    With beautiful conditions on this gloom, 6 HIMS decided to take the red pill 💊. YHC arrived with dice, rope and block in hand. We circled up for some warmups of Good mornings, Toe touches, cherry pickers (don’t follow the Q), Abe vogoda’s, and arm circles. Made a warmup lap and returned to center court for instructions. I thought I was explaining well but you know if don’t come out quick enough Jose10k will surely let you know… Funny thing was this educator would still need more instruction along the way..
    Alternated 2 PAX at a time for rope and coupon work of overhead press and curls for the girls. Block work was the timer. Other PAX took turns rolling the dice for stated exercises. After all 6 completed we took a lap R/R until we all got in the work.
    Finished with plank and 20 2/1 mountain climbers and 10 2/1 peter Parker’s.

    Appreciate the post and until the next Gloom 👊🏼👍🏼✌🏼!!