F3 New Orleans

Category: Northshore

  • First Annual (Semi-Annual? Monthly? Weekly???) Northshore 10K Sandwich

    So a couple weeks ago it seemed like a good idea.  We’d run 5K before the workout, no biggie, we’ve done that before.  But this time we’d just add a little 5K after the workout.  Sounds easy enough, right.

    FOREPLAY

    YHC, Steve, and Turbo met at 0600 and put 3.1 miles in the bank.  Then back to the flag for the workout.

     

    INTERCOURSE (??)

    Warmup (who knows if any of this is right…)

    • SSH
    • Windmills
    • IW
    • Seal Jacks
    • Peter Parkers
    • Other things?
    • All x 20 IC

    Mosey west a bit for:

    • Plankorama
      • Plank hold
      • Southern Gent
      • Northern Aggressor (a.k.a. Kim Jung Un??)
      • Right arm high
      • Add right leg high
      • Plank hold
      • Left arm high
      • Add left leg high
      • Plank hold
      • Air presses x 40 IC
      • Shoulder taps x 20 IC
      • Plank Hold
      • Air presses x 40 IC
      • Newton’s Cradle x 40 IC
      • Bitching and Moaning
      • Plank hold
      • Recover

    THANG

    BLIMPS with the following constituent exercises.  Afer each, slow mosey 30 yards, carioca 30 yards, sprint 30 yards.

    • Burpees x 5
    • Lunges x 10
    • IW x 15
    • Merkins x 20
    • Plank jacks x 25
    • Squats x 30

    Lots of ten (and multiples of ten) counts sprinkled and interspersed.  It was hot.

    Mosey back east a bit for toe touchers x 20 IC.  At this time, I occasioned to merely suggest that I might consider the possibility of potentially canceling the second half of the 10K sando.  Turbo shut that down quickly, in a manner consistent with his moniker.

    Back to flag for 13 minutes of MaryJane (#justcoinedanexercise)

    • LBC x 30 IC
    • Fred Merc’s x 20 IC
    • Nolan Ryans x 15 each side
    • Jane Fondas x 10 IC
    • Jane Fonda pulses x 10 IC
    • Jane Fonda Toe to knee x IC
    • Bitching and Moaning
    • Jane Fonda knee to knee x 10 IC
    • Bitching and Moaning
    • Switch sides and rinse/repeat all above Jane Fondas

     

    Announceorama. Prayerorama.

     

    CIGARETTE

    I had broughten a cooler with ice and water in preparation for the sandwich.  Turbo coaxed me off the starting line for the second 5K; Tanked Up manned up for the second half of the sandwich.  Turtle joined us for 1 mile of it.  It was brutal.  Back at the cooler after mile one, I doth protest too much and announced that I was done.  Again, in a most swift, stern, and surly manner, Turbo informed me that no, I was actually going to finish what I had started.  I then offered a certified medical reason for my premature renunciation of the sandwich: I was really, really thirsty.  Being the MacGyver-like problem solve that he is, Turbo instructed your most humble, and by this time beat-down, narrator to bring a damn bottle of water with me, and we completed the 5k.

    Coffeteria.

     

    EPILOGUE

    On the drive home I was totally beat, mentally and physically.  To soothe the mental part, I put the second movement of Schubert’s first Piano Trio on “the radio” in the car for the ride home.  If you want to see some hot tomatoes making some fine music, check it out.  But I got dibbs on cellist Julie Albers. https://www.youtube.com/watch?v=hGSvcnQ7J20

     

    Turbo – Honestly man, thank you for pushing me.  I wanted to quit.  I knew I couldn’t do it, but you knew I could.  This is F3.

     

     

     

  • Quit Hitting Snooze!!!

    Quit Hitting Snooze!!!

    In honor of our favorite new reptilian PAX member, YHC built a workout that was all about what happens when you hit snooze. Namely, the ALARM keeps going off!

    Here is the abbreviated account of what went down on Tuesday at the Mandeville Trailhead.

    Warmup:

    SSH 20 IC

    Mummy Kicks 20 IC

    Butt Kicks 20 IC

    High Knees 20 IC

    Windmills 10 IC

    Superman Red Sun Yellow Sun 15 IC both directions

    The Thang:

    We moseyed to the playground (albeit in a roundabout manner). But we made the moseying a little more interesting by doing something called the 5 corner escalator.

    5 Corner Escalators: Start with 5 burpees (officially the first of the five corners) and start moseying. At the second corner you do another 5 burpees and add 10 high knee jump-ups. At every corner you do what you had done before and add another set of exercises with an increased rep count of five additional reps for every new exercise. On the last round we did 5 burpees, 10 high knee jumps, 15 merkins, 20 squats, and 25 mountain climbers. Well that escalated quickly…

    Arrived at the park and began what would be the main course of this morning breakfast beatdown. What’s that sound? It’s an ALARM!

    ALARM:

    A routine where you do an (A)rms exercise, (L)egs Exercise, (A)b exercise, (R) exercise, and a (M) exercise.

    ALARM 1 = Shoulder Taps (20 IC), Lunge (Court Length and back), Monkey Crunches (25 OYO), Reverse Crunches (25 OYO), Mountain Climber Merkins (15 OYO).

    Someone must have hit snooze, because a familiar sound rang once more. The ALARM went off again!

    ALARM 2 = Curb Albert (10 IC), PAX Called Up-Downs, Rosalita Wip (15-20 IC), Mini Chesto. The QIC cut this last alarm short so we could head back for our last exercise.

    We were running long but everyone obliged the Q to go a little over. They might have regretted doing that. It was time for the 5 minute plank challenge!

    5 Minute Plank Challenge

    • 1 minute elbow plank (Chilcutts) and rock back and forth past your hands.
    • 30 seconds side planking hip drops each side
    • 1 minute Dancing Chilcutt (Elbow plank with alternating straight leg raises)
    • 30 second side planks Nolan Ryan’s each side.
    • 1 minute Plank alternating feet stepping outside of your shoulders and back.

    That was brutal!!! Way to go guys for hanging in there! And man… Ocho… That story you told… Stunk…

    Circled up and Ocho closed us out in Prayer. Thanks for the select few who braved it this morning! What a pleasure it is to grow stronger with you men… And turtle.

  • Bayou Andme

    Well YHC was covering Q today for Shooter. Set my alarm and ran out the door a little early eager to lead the pack in the Northshore run day routine. And YHC led the PAX to the lakefront’s sunset point and raced on the pier. YHC won the race of course because the PAX allowed him to in order to boost YHC’s confidence as Q. However on the return, YHC started to tire out and the PAX beat YHC back to the starting place in the final push to the finish line. We then ended with 5 rounds of pullups pursuant to the monthly challenge of pull ups and BOM.

    Quote for the day:
    So then, let us not be like others, who are asleep, but let us be awake and sober. -1 Thessalonians 5:6

  • Dog Days at The Gipper

    With the little ones heading back to school tomorrow, it seems summer is coming to a close.  In reality, of course, it’s been a mild August thus far, so we’re probably in for a pavement-melting October.  Regardless, YHC was happy to have the (ever-so-slight) dip in humidity this morning, though it did little to deter the PAX from sharing multiple stories of splashing merlot (along with specific locations) to our FNG before we even got rolling.  (spoiler: he did fine)

    Alright, let’s get this thing going…

    Warm-Up: Seal Jacks, Windmills, Mummy Kicks, High Knees, Butt Kicks (All 20x IC)

    The Thang:  Mosey to the justice center garage for Burpees (15), Lunges (20 IC), Imperial Walkers (25IC), Merkins (30), Plank Jacks (35IC), and Squats (40).  That’s right, BLIMPS, with some backpedaling and sprints in between as we made it up the garage ramps to the top.

    Up top we tried a new one – Dominoes.  All PAX line up in a left arm high plank along the curb, and the left-most man kicks things off by dropping into standard plank and doing 5 merkins.  Next man, and so on, until all have completed and are now in standard plank position.  Then swaparoo, with right arm high.  Two rounds of this had YHC recalling Grundy’s Plank Challenge from yesterday, and I called it.

    Down to the Justice Center for some quick leg business: Step Ups (each leg, 10x), 1 minute of Rocky B’s, up and around the stairs 2x, Bulgarian Split Squats (each leg, 15x), 1 minute of wider stance Rocky B’s, up and around the stairs 2x.

    Over to a patch of grass for Jack Webbs – up to 10 merks and 40 air presses.  YHC wanted to go one more, if only to mentally mess with Grundy, but alas, time called us back to the flag for an abbreviated Mary: Jane Fondas (15x IC) and leg pulses (15x IC), each leg.

    Countdown, naming and welcoming of FNG Dr. Buckeye (welcome brother!), announcements (get ready for the 10k sando and, if you’re interested, a street-fighting class courtesy of Turbo’s posse) and finally, Moby prayed us out.  Thanks for letting me lead guys, always a pleasure!

  • Marsh Madness!

    Monday are tough but the pax are tougher!!! There was nothing different about today’s beatdown except the fact that we are getting faster and stronger! Get that crust out you eyeballs and let’s get this thing started!!!

    warmarama:

    SSH x20 ic

    TT x10 ic

    IW x10 ic

    along with some much needed Monday morning stretches…. hold for a long 10 count..

    the thang:

    and here comes brat!!! Coming in hot!! Just in time for our first go round…

    1:00m merkins to time or failure

    1:00m big boy sit ups

    1:00m pull-ups

    1mile run

    rinse and repeat!! ( Exclude the mile run)

    COT, BOM

    keep up the hard work fellas!!! You guys are setting the standard for men in our community!!

  • Free Throw Frenzy

    Great job to everyone who cranked out the Saturday morning beatdown at the Mother Ship. Squats, lunges, bear crawls, and derkins are alway a great way to get your weekend started.  TClaps to Brat and Crab Legs for finsihing the Mosey with a Purpose challenge in the designated time. We all had a blast to the past to PE class with lay ups, free throws, and suicides!!!

  • Cinemassacre

    Little did the PAX know, but they were going to more than just a workout in this morning’s gloom. No; they were also going to a premiere. A premiere that may have been more appropriate to be wearing a tux then some gym shorts. Today was the premiere… of the Cinemassacre workout.

    Every exercise in today’s workout would be based on or related in some way to a movie, including one that was created by the QIC as well. Too bad we couldn’t have had the movie man himself give his opinion (we all missed ya Steve). And to make it even more special, there was a rare sighting that can only be summarized with this line:

    “It’s a bird…It’s a plane… No! It’s Collard Greens!!!”

    That’s right! Mr. Shoulders himself returned and it was actually him (along with Turbo) who correctly identified the theme of today’s workout. Welcome back man!!!

    Without further ado, let’s get to the beatdown.

    (I hope you have your popcorn ready)

    Warmup:

    Smurf Jacks: 15 IC

    Imperial Walkers (Star Wars): 20 IC

    “The Mummy” Kicks: 20 IC

    Don Quixotes (Windmills): 15 IC

    Peter Parker Peter (Spiderman): 10 IC

    Frankenstein’s: 15 IC

    Daniel-Son (The Karate Kid): Assume the Karate Kid crane kick position. Alternate legs in quick succession. “If do right, none can defend.” 10 reps OYO

    The Thang:

    Turbo kept asking me why I kept messing with my bag. It reminded me of another scene from a movie..

    “What’s in the box bag! WHAT’S IN THE BOX BAG!!!”

    The item in my bag was none other than what would be the “score” of today’s cinematic adventures. My phone plugged into the speaker in my bag would serve as both as an accompaniment to our exercises, but sometimes also as the decider of what our workouts would be. The first song would fall into the latter category.

    The first song came on to break the silence and fill us in on our first “scene”. It was the Rocky theme song!!! So we did Rocky Balboas on the stairs until the song finished (I can feel us “getting stronger” every day gentleman!).

    The next song faded up to let us know that we would be doing some moseying. That of course was the iconic “Chariots  of Fire” theme! The running felt inspired and before we knew it we were all at the school board with the song still driving us on. So how about another lap around the building everyone!? The PAX obliged and we finished the lap just as the song was fading out.

    The next exercise was the “Moon”… Wait, I hear a voice.. Ben Kenobi?! What’s that? It’s no moon? It’s a death star?!?!

    Death Star: We 5et 5 points/cones out in shape of star. Bear Crawl to each cone and perform 25 each of merkins and LBCs rotating. Plank until everyone makes it around.

    Way to go guys! We all conquered that death star. All we had to do was use a little “force”…

    The Chariots of Fire theme once again rose from the ashes of the smoldering Death Star and we moseyed to the second ramp of the parking garage. If you haven’t already gathered from what we’ve done so far, with this workout “you never know what you’re gonna get!”

    Forrest Gump strolled in and introduced us to his good friend “Lt. Dan”. The only thing is that Lt. Dan “ain’t got no legs”. And neither were we in a minute. Lt. Dans up the ramp to 10 and then sprint the rest.

    After that we made our way to the far divider at the top of the parking garage where Tom Hanks was making a back to back appearance. The next exercise was “Catch me If You Can”.

    Catch Me If You Can: Start with two partners. Partner 1 performs 3 Burpees and then sprints to catch Partner 2 who has been running backwards around the divider at the top of the parking garage. Once caught, the two switch roles and the first partner now runs backwards while partner 2 does 3 burpees and chases partner 1. Continue this process until the team completes 2 full laps.

    This was a quad burner (especially if one determines to try to beat his partner backpedaling for an entire lap… Sorry Shooter).

    The workout was winding down in time, but it was building towards something else as well. And the PAX felt its imminent arrival. A looming finale that was hinted at only slightly by the ever increasing grin of the QIC who had “seen the end of this movie before”. A finale which the QIC had watched the night before in the midnight showing. In fact, he directed it himself. An exercise that will have you seeing things “not of this world.” But I know one thing is certain, once you finish this exercise, I know “Who you’re gonna call?”…

    I’d like to introduce everyone to… Gut-busters!!!

    Gut-Busters: Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee [20 burpees total (11 in last 55 seconds)]. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm (16 for each section. 64 total). Way to push everyone on Captain Sparkles! Bustin’ makes everyone feel good!!!!

    We moseyed/limped back to the flag with the Chariots theme once more.

    Normal closing procedures issued.

    I had such a blast creating and participating in this workout with you guys! Thanks for indulging my nerdy ways.

    May the force be with you… always!

     

    Roll Credits…

  • Swim workout

    At captain Sparkles house 715 Joans st. Mandeville la. 70448. Aug. 6 1pm Hamburgers and hot dogs & refreshments will be there. Feel free to bring your M’s & 2.0’s bring bathing suits and towels. need head count please let me know how many can make it.

  • Firefighter Appreciation Day!

    Well for my first Q I thought it would be appropriate since 9/11 is approaching to start it off with a stair climb. My F3 brothers did not let me down 5 of the 8 completed not only 110 floors up but also completed 110 floors down. do to Captain Sparkles mercy I relieved everyone about 40 Min. in, if they wanted they could call it quits. So me in full firefighter gear ended my climb at 65 floors. Tclaps to Shooter, Steve, Butt splice, & Grundy for completing the whole 110 floors. And Tclaps to Ocho, Night Train, Turtle for hanging tuff and completing more than half with Ocho getting close with about 100 floors. Thanks for the help with my goal. You guys are above average!!!

    Captain Sparkles

  • Lafitte’s Plunge Time Change(ish)

    Lafitte’s Plunge DTG will still be meeting at 0530 at the UNO Aquatic Center. HOWEVER, we will not be in the pool until closer to 0600.

    • From 5:30-6 there will be a DownPAINment
    • From 6-6:45 there will be a swim.  If you are coming for 5:30, bring your shoes and work out gear.
    • PAX can come for 5:30 or 6 and leave at any time (6:15 or 6:45). For this reason, COT will be at or around 6:00, prior to the swim.

    Just a heads up, UNO does have showers and lockers available, bring your own lock and toiletries

    If you have any questions, holla via GroupMe. If you wish to Q, we are always in need, please sign up.

    YHC,

    Da Parish