F3 New Orleans

Category: Northshore

  • The Corps

    Being the Virgin Q for YHC OCHO, YHC wanted to create a workout something that hasn’t been focused on as the primary group – the core.

    PAX: Shooter, Butt Splice, Steve, Grundy, Night Train, Turtle, Captain Sparkle, and YHC…OCHO the Q. (BTW, YHC really appreciated many of the guys coming out for this.)

    WU: started promptly at 0500 with SSH, Toe Touches, Imperial Walkers, Windmills, LBCs (OYO), and Merkins. All were done in cadence for 10 reps.

    First evolution: Paired up and Partner A did 10 GetUps (or 20 situps alt) while partner B holds partner A’s feet while simultaneously performing zebra kicks until partner A completes the set. Switch roles. Afterwards partner A holds a superman while partner B hops over for 15 reps (1 rep = left & right hop). switch roles. Rinse and repeat for 3 rounds.

    Second evolution: DUCK DUCK BEARCRAWL – Triathalon version. PAX circles up and first person bearcrawls around the circle to switch out with the next member until every member has performed one rotation around. Meanwhile the PAX in the circle perform flutter kicks until every member has taken 1 rotation. rest for 20 count. Same deal again but now with 1/2 table top leg raises. rest for 20 count. Same deal again but now with freddy….something…(bicycles). 20 count rest.

    We introduced military cadence songs at this point to shift focus away from the task and to keep up morale for the workout due to how taxing the exercise can be.

    Third Evolution:  PLANK LINE WEIGHT DRAG. Still in the cirlce, 2.5 lbs weight bags were distributed (one per person) and then all given to Shooter in a pile. PAX then all planked up in the circle while Shooter began to pass one weight bag through the whole circle until it arrived back to him at a time for all eight bags. Grundy suggested the last one we should pass without letting it touch the floor and YHC suggested 5 burpees should it touch…Captain Sparkle so kindly dropped the bag to initiate the 5 burpees. Next round was the same exercise but on a one arm side plank until 4 bags were passed through and then we all switched the side plank to the other side and passed the last 4 bags. 5 burpees after.

    Military cadence songs kept up in this evolution as well due to the constant hold of the exercise, the best of which, came from Grundy about his 90 year old grandma and her passionate affinity for PT. We all shared a few laughs and got through the exercise together.

    Closed at 0545 with countarama, nameorama, with a BOM prayer for Turtle’s grandmother and a call to all to show up tomorrow (5.5 hours from now…) to Captain Sparkle’s virgin Q for which he requested all to arrive at 0500, with ruck sacks or weights, and a stomach full of carbs from the night before……

    YHC feels honored to have served his virgin Q and looks forward to many more.

  • Adventures of Butt Splice!

    In the Gloom is when the pax meet for some pre thang foreplay just to heat things up!! Heavy winds from out the west and choppy waters set the tone for what would be a shirt soaking affair. A 2 mile treck down the Mandeville lakefront will surely get your morning started!! Rainbow Unicorn sets the pace leading with his Alicorn only to get passed in the end by shooter who smack talks his way past the young buck.On return to the shovel flag we find a cooler, heavily tagged in F3 logos, (t-claps captain sparkles… @waterboy would have thanked you) with the gas to fuel a man who is about to embark on an adventure with  the YHC.

    Pax of 11 circles up for the…

    Warmarama:

    SSH IC X20

    IW IC X20

    WM IC X10

    TT IC X20

    BK IC X20

    KH IC X20

    The Thang:

    Mosey to Marigny Ave. and head north for 1 block.

    at this point the pax is already soaking wet! YHC smiles to himself using it to gauge his beatdown abilities!!

    A short interlude in reference to life relations leads to a block long lunge walk!! And these blocks are seemingly extra long!! This is followed by a mosey for 1 block.

    Another interlude in reference to life relations leads to our next endeavor of a block long bear crawl!! (mumble chatter insert here)… followed by a mosey for one block.

    And a final interlude in reference to life relations leads to a block long karaoke. Dancing all the way to the bank!! Mosey to down the trace to the Mandeville Trailhead.

    Here a preset obstacle corse is set with rigging equipment and some 30lb coupons some of us acquired on a recent ruck event.

    The 60+ pull

    (2) 50 ft ropes attached to a 60 plus pound bag and chain lay waiting. two teams line up horizontal on opposite sides of the green space. Each rope is stretched out in opposite directions. The entire pax is in plank position. One pax gets in position to pull the dead weight towards his team. As he does the rest of the pax begin to do leg thrusts IC. Once he has pulled it the whole way the rest of the pax switches exercise to plank jacks IC. Now one pax on the opposite team does the same and when it reaches him switch back to leg thrusts until everyone has had a tug.

    Baby in a basket

    2 ropes hang on opposite sides of the second story of the Trailhead. Attached is an empty bag. The pax stays in teams at the opposite end of the Trailhead. PAX completes various exercises with one member from each team running with the 30lb coupon. He puts it into the bag, runs up the stairs, pulls the bag up, take the coupon, throws the bag back down, and takes the coupon downstairs and back to the team. The pax does:

    Squat Jumps IC x10

    Slow Lunges IC x10

    Merkins IC x10

    Freak Nastys x10

    Freddie Mercuries IC x10

    LBC IC x10

    rince and repeat

    until completion.

    At this point the I’m asking who is still alive for the Indian run back to the Shovel Flag???

    Everyone is eager to engage!! lol!

    Once at the Shovel Flag COT, BOM tanked up prays us out. and to the cooler we go!

    T claps to the newer guys who pushed through this beatdown!! you guys are committed!!

    Over and Out,

    Butt Splice

     

  • What I Did On My Summer Vacation

    on the first day of my summer vacation
    I woke up…
    then I went downtown…
    to look for a job…
    then I hung out in front of the drugstore

    on the second day of my summer vacation
    I woke up…
    then I went downtown…
    to look for a job…
    then I hung out in front of the drugstore….. “Cheech and Chong, Sister Mary Elephant”

    T-claps to any PAX member who can tell me the job Chong got on his day three.
    And double T-claps to any PAX member who can tell me who Sister Mary Elephant was substituting for.

     

    The PAX, on their Summer Vacation…traveled Route 66. Starting with One Burpee at the first station, we headed to the next station,
    increasing the burpee count by one, for a total of 66 burpees per PAX member at 11 stations. Or in Einstein shorthand: total burpees=((N*(N+1))/2)

     

    To the best of my recall; here is how it went

    Short Disclaimer …I don’t know why the PAX was laughing at this point

    warmup
    all 20xIC; side straddle hops,windmills,imperial walkers,toe touches,hillbillys,arm circles,lunges,side straddle hops in squat position

    mosey to the school board building (Taj Mahal) parking lot
    Two Burpees
    pillar push for 20 count; rinse and repeat x3

    mosey to the front of the Taj Mahal
    Three Burpees
    circle up by the flagpole – step back about 5 yards out
    bearcrawl in, shoulder taps, crawlbear out, merkins; rinse a repeat x3

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

    on the top deck of the parking garage
    enter Senor oCho nUeve, just in time for…
    Eight Burpees
    some more merkins
    scout run across the parking deck with front man sprinting out 10 paces, turn around then queue at the back of the line
    Nine Burpees

    mosey to the front of the St. Tammany Parish Courthouse
    circle up around the military monuments
    merkin and fiddler crab crawl counter-clockwise,9 more merkins all around the cicle
    merkin and fiddler crab crawl left clockwise, 9 more merkins all around the cicle
    Ten Burpees

    mosey back to the trail head
    ELEVEN Burpees

    mary
    20xIC bicycles
    20xIC dollys

     

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

     

  • The Modifier at the Trailhead

    As the title suggest this Gloom would prove to be a day of Modification. As we circled up to begin with our warmup the shadows produce a late arrival it’s a bird, it’s a plane nah it’s Grundy shoes and all..

    Warmarama

    20 IC SS

    20 IC MK (Tanked up favorite)

    20 IC WM

    20 IC IW

    20 IC BK

    the thang

    The PAX began our Mosey over to the Milestone Marsh site for some court action. The YHC picked an exercise called the “Bearbees” with an aggressive number of 20 being the goal. And so with horrible math skills the Q tells the PAX of 6 that it should equal to 120 as a group. Shortly in realizing that the YHC spoke one way and demonstrated another that number was quickly modified. 1 Burpee bearcrawl (1,2,3,4) 2 Burpees bear crawl (1,2,3,4) the PAX started at 1 each time 😩 you get the idea so the 20 initially set turned into the PAX getting to round 14,which if my math is correct (double check me Grundy) that would be 105 Burpees per man x 6 =630 total then finished with a Bearcrawl last half of court. Steve being the hidden ninja that he his would have completed, however the YHC felt the need to save the PAX (most importantly himself). Once complete began to Mosey back to Trailhead for a game of “Black Jack” the PAX split into 3 teams upon arrival and the series consisted of partner in wall squat while the other did 1 Merkin up the stairs for 20 Sister Mary Katherine’s  down partner the same and the next series 2 Merkins upstairs 19 SMKs YHC didn’t account for the time this would take so realizing the clock was our enemy we made yet another modification stoping at 7 Merkins and 14 SMKs. Capt Sparkles made the suggestion to reverse the order with 3 min remaining so basically completed 9 rounds each. YHC will bring the Black jack to the table again with a modified method of execution for future Qs. Even with the modifications the PAX was taxed and trenched so in the Qs eye mission accomplished.

    Countarama, announcements, COT (Capt. Sparkles)

  • We Don’t Gamble In This House!

    Pulling up to the AO the YHC notices some pax gathered around 1 particular clown car. At a closer look not 1 but 2 flats on a Cadillac… well not so much a Cadillac… more like a scion or Nissan or some kind of import that any union guy would love to bring a baseball bat to.. “well how the hell did that happen??” is the common question amongst the mumble chatter.. either way the show must go on!!

    THE WARM UP

    SSH x10 IC

    IW x10 IC

    okay enough of that let’s get to the thang…

    THE THANG

    inspired by Ray Lewis…out comes the Deck of Death 😫. A short grumble is quickly silenced by shooters instructions who had done this with me on a previous endeavor.

    Black cards merkins

    Red cards lbcs

    7s pull-ups

    JQK 10

    ACE 25

    JOKERS 50 merkins or 20 merkins 20 lbc and 10 pull-ups

    in a pearl the pax takes turns flipping the cards over in much anticipation to what the next card will be. Grunts and grumble along with Grundy over spirited chatter broke the silence of the gloom…

    after the last card top it off with

    10 burpees oyo

    10 j-Lo ic

    10 heel taps ic

    COT BOM

    big thanks to shooter for praying us out and helping night train and rainbow unicorn with their flat tires even after the beatdown…. and I personally volunteered Ocho for his virgin q for  next week marsh beatdown…

    over and out

    Butt Splice

     

     

     

     

     

  • Gettin’ Jiggy With It

    17 PAX strong this morning, a record for the Northshore mothership?  Perhaps.  I’ll leave the numbers to a shoeless Grundy.  All I know for sure is we got lucky with the (slightly) cooler weather and everyone pushed themselves hard this morning.

    It started as it usually does, with a little foreplay (t-claps to Butt Splice for the proper terminology): the 6:10 warm-up run.  With the improved speed the PAX is turning in, it seems like this foreplay just isn’t enough.  I wouldn’t be surprised to see this warm-up run expanding in the near future…

    Warm Up:

    SSH, Windmills, IW’s, Butt Kicks, High Knees, MC’s, all 20x IC, with the exception of the MC’s, which we took to 40x IC just to keep everyone on their toes.

    The Thang:

    Mosey to the seawall to kick things off with a set of 11’s, derkins on one end, Sister Mary Katherine’s on the other.

    Everyone then partnered up to do some one leg squats (10x each leg).  Then partners lined up back to back for a People’s Chair, held for one minute.   Next up, one partner elbow planked while the other did lateral hops over him (20x), then swaparoo.   Finally, Moonshine had a modification on the first exercise that added a twerk (I believe it was called the… Badonkadonk), so we threw that into the mix at the end.

    Slight communication breakdown as YHC attempted to split the PAX in two for a relay race.   Both teams lined up in a plank, while one man from each team sprinted about 30 yards and back to tag the next man.  Round 2 was bunny hops there, bear crawl back, while PAX performed continuous squats.  Ei noted Cap’n Sparkles was running like he was saving a baby (or a cat) and Rainbow Unicorn unleashed the fastest bear crawl we’ve seen yet, together they gave their team the edge it needed to win.

    Back in to partner exercises with Pray to Gods 20x, and some leg push downs (20x), which are now officially called Tea Baggers, compliments of Moonshine.

    Then we circled up for some T-Plank arm circles: left arm (10x IC), flip onto back for LBC’s (15x IC), right arm (10x IC), flip to front plank for merkins (15x IC).  Back over to left side up t-plank for left knee-to-chest (10x IC), LBC’s (15x IC), right knee-to-chest (10x IC), flip back to front plank for final 15x merks.

    Mosey back to the flag for a cigarette and some cuddling: Scorpion kicks (15x IC), superman hold (1 min), raised scorpion kicks (15x IC), Hello Dolly (15x IC), and Rosalitas (15x IC).

    Countorama, nameorama (welcome FNG’s Firewall and Lucky Charms), announcements and coffeeteria.  T-claps to Moonshine for dropping in from Raleigh, hope to see you again brother.  Thanks for letting me lead guys, always a pleasure.

  • Gnarly Nutria 2017

    The night was hot and humid and dark.  By 8:45, lots of PAX and a few coolers started rolling in (thanks Brown Bag!).  Uptowners, Mid-city denizens, a clown car from the Northshore and a lone rep from Destrehan.  All gathered to see who would hoist the coveted Gnarly Nutria trophy for 2017.  Could the influx of young guns in Uptown be enough to hold off the growing World presence?  Could anyone or anything stop the unstoppable force called TurboTax? Would Da Parish show up in running clothes or spandex cycle suit?

    But first, Yankee gave his best Amnesty impersonation with a 10 minute disclaimer, attempting to explain the overly complex uptowner scoring system (and thanks to Quick Draw and his daughter Katie for taking on the scoring duties).

    Finally – its time to line up under the first lightpost, and Yankee mumbles a “ok, lets go” under his breath.  Slowly the group of confused PAX begin to move, before the front runners (TurboTax, Barcrawl and the soon-to-be-appropriately-named FNG Ringer that the Uptowners recruited just for this event) took off.

    3 laps in the humidity.  Yuck.  YHC enjoyed the run with SOGO, Butt Splice and Hawg.  Great conversations, even as they all passed me by as the humidity and fast out-the-gate pace took its toll.  Meanwhile, out in front, Cowbell took care of some competition by gently nudging last year’s winner, Nip/Tuck, off the path and out of the race.  Sayonara, Nip/Tuck.  Hope you learned a valuable lesson – watch your back.

    Final Standings:

    Place
    Name
    Where
    Laps
    Place Points
    Total Points
    1 Barcrawl Uptown 3 35 38
    2 Ringer Uptown 3 34 37
    3 Turbo Northshore 3 33 36
    4 Mulligan Uptown 3 32 35
    5 YSR Uptown 3 31 34
    6 Cowbell MidCity 3 30 33
    7 Jadaveon Uptown 3 29 32
    8 Sogo MidCity 3 28 31
    9 Hawg MidCity 3 27 30
    10 Rudy MidCity 3 26 29
    11 Butt Splice Northshore 3 25 28
    12 Shorty MidCity 3 24 27
    13 EIEI Northshore 3 23 26
    14 Landing Strip Uptown 3 22 25
    15 Sandbar Uptown 3 21 24
    16 Revit Uptown 3 20 23
    17 Brownbag Uptown 3 19 22
    18 Walleye MidCity 3 18 21
    19 Roots Uptown 3 17 20
    20 Triple Shift MidCity 3 16 19
    21 Stub Hub MidCity 3 15 18
    22 Tool MidCity 3 14 17
    23 Reverend Uptown 3 13 16
    24 Hasselhoff Uptown 3 12 15
    25 Buckle Bunny Uptown 3 11 14
    26 Ocho Northshore 3 10 13
    27 FracSac MidCity 3 9 12
    28 Joe Dirt Destrehan 3 8 11
    29 Da Parish MidCity 3 7 10
    30 Yankee Uptown 3 6 9
    31 Colonel Uptown 3 5 8
    32 Splash Uptown 2 0 2
    32 Whoop Uptown 2 0 2
    32 Seaman Uptown 2 0 2
    32 Milkman MidCity 2 0 2
    32 Nip/Tuck Uptown 2 0 2

    Uptowners led the way, taking 5 of the top 7 spots.  Kudos to Barcrawl on his victory.  And welcome to F3 Ringer!

    The final tally: The World: 363 (249 from MidCity, 103 from the NorthShore and 11 from Destrehan) Uptown: 360  A final difference of 3 points.
    Participants
    Total Laps
    Place Points
    TOTAL
    Uptown 19 53 307 360
    MidCity 12 35 214 249
    Northshore 4 12 91 103
    Destrehan 1 3 8 11
    World 17 50 313 363

    Finished with our Countoff, Name-o-rama (was there ever a doubt on the name of our FNG) and a prayer.  Then dive back into the coolers (thank you again Brown Bag) to grab a cold one (YHC was very very pleasantly suprised with the Mango IPA), and enjoyedanother hour of F2.

    Kudos to the few, the proud, the strong who made the follow on Thursday am post: FracSac, Cowbell, DaParish, Milkman, Butt Splice, Ocho (Hrm… What do they all have in common?  Oh yeah – THE WORLD!)

  • The Scramble Sprint #2

    The PAX at the Scramble journeyed another new course on this Gloom from the Mandeville city hall. As we started our journey the YHC noticed a late arrival pulling in, to no surprise Sea Bass who is quite the regular at The Scramble exited the vehicle headlamp in the on position and quickly caught up to the PAX.

    The thang

    3.2 mile run.

    2:00 min timed Mosey with intervals of 20 sec sprints in between at 100%. YHC can’t help but notice that we are making strides in our running abilities as most PAX are still able to mumble chatter with less restrictions in their wind pipes. Upon return we circled up for a little work in the parking area, which we noticed another PAX member had apparently arrived after we had left and proceeded to journey it alone (Ocho) down the standard route. Stop hitting the snooze Ocho we are on US time brother. (Compliments of 🐢)

    15  IC Manly Merkins

    15 IC SS

    15 IC BK

    on our 6 for some Mary 15 IC flutters, 15 IC LBCs, 15 IC Rosalitas and round it out with 15 IC LBCs. Finished with some stretching.

    Countarama, announcarama, COT

     

  • Simple but Deadly

    11 PAX gathered under the Gipper’s gaze in the Gloom this morning for a simple but deadly beatdown.

    Warmup:

    SSH, Merkins, IWs, Plank Jacks, Windmills, Butt Kicks, High Knees, Seal Jacks and Torso Twists, all 20x IC except for the Torso Twists at 10x.  Enter Ocho, precisely timing his arrival to miss the warmup.

    Mosey to the top deck of the Parking Garage for

    The Thang:

    Burp Back Mountain-Partner up and hit 100 burpees as a team; one PAX burps it up while his partner runs down the ramp and the backpedals up the ramp to tag and relieve the first PAX.  Much Mumble Chatter to start but that petered off fast enough because O2 was soon in short supply.  500 burpees total for Cadre Danny.

    Recovery walk to the Justice Center alley for a Princess Tea Party-Partner up again, plank up facing your partner and play pattycake IC for 10x, then Partner back to back Al Gores for 30 seconds.  Rinse and repeat in ladder fashion so 15x and 45 seconds for round 2, 20x and 60 seconds for round 3, back down to 15x and 45 seconds for round 4, and then 10x and 30 seconds for the last and best round.

    Mosey back to The Gipper for a little plank work then Countorama, Nameorama and Moby prayed us out.

    Welcome FNG Brat!  Great to have you in the PAX.  It never gets easier; you just get better.

  • Looking back on the day we turned 21

    8 PAX converged on the Mandeville Trailhead to look back on what it was once like to be 21 again.. Aside from the all nighters, swollen mulligans and the “what did I do memory of the night before”  your YHC decided it was worth creating a memory of fatigue, sweat and memorable  beat down…

    warmarama

    20 IC SS

    20 IC BK

    20IC WM

    20IC IW

    the thang

    Moseyed over to the David Treen center around the corner to bring back the love of 21!! At least the intention was there but soon enough the memories would fade and the perspiration would begin as if we were all being cooled down by a fire hose at an out door festival or concert. (Capt. Sparkles we may need a hose from the station.) Your YHC introduced the one and only thing the PAX would  do this morning “Super 21.” It goes like this 1 Merkins 1 LBCs lap around, 2 Merkins 2 LBCs lap around. Sounds routine and most probably wondered is this it? Well then came the addition on number 7 to add MC, round 14 add PJ and finishing at 21 rounds.. Butt Splice, Grundy (OA) and Steve (welcome back brother) showed there animalistic abilities and went to town eventually lapping your YHC. The YHC pushed along with the rest of the PAX and enjoyed hearing the mumble chatter as the intensity rose. Ocho, Turtle, The Manny and Capt. Sparkles all working extremely hard showing fatigue but never quitting..  In fact Capt. Sparkles finished at the flag with determination to get the 21… Great job guys!!

    End result 236 Merkins, 236 LBCs, 210 MC, 140 PJ and roughly 2.52 miles (thanks Grundy) of Mosey around the center..

    countarama, annoucearama, COT