F3 New Orleans

Category: Northshore

  • Spartan Pre Gipper Workout – from Jose10k

    Holy smokes, a cold front came through? It was in the 60s to start this beatdown. I was excited to post this morning because YHC received a text late the night before informing him that he wasn’t going solo this morning. The Hammer decided to join him in his efforts to get into better spartan shape. Grabbed the ladder workout from the back seat and off to the races. Back to school again, 1st grade, run a loop, Next, complete 1st grade and then 2nd grade, run the short loop, returning to the start. The PAX would try to graduate and get through the 12th grade!
    1st Grade – Squats
    2nd Grade – Monkey Humpers
    3rd Grade – Lunges (2 is one)
    4th Grade – BBS
    5th Grade – Flutter Kicks
    6th Grade – LBCs
    7th Grade – American Hammers
    8th Grade – Merkins
    9th Grade – Freak Nasties
    10th Grade – Carolina Dry Docks
    11th Grade – Burpees
    12th grade -SSH
    We added a coupon to make it more difficult. We only graduated 9th grade y’all.

  • Back to School – from Hogs Breath

    Borrowed and modified this from a few different “back to school” style beatdowns mentioned in various backblasts.
    Begin with a kindergarten warm-up. Suddenly Pass Interference came screeching in and arrived two minutes late! In retrospect, he should have had a punishment for arriving tardy on his first day of school!
    After our kindergarten workout we began with the ABCs and 123s;
    A- ankle grabber (penguin)
    B- bridge (wife pleaser)
    C- crunch
    1- Merkin
    2-Squats
    3-SSH
    We began with 1st grade and worked our way up to 12th. After each grade we had to catch the bus by mosey into the flag pole and back. At each grade the rep count would get multiplied by the grade number, so 2nd grade would be 2x Ankle grabber, Bridges, and Crunch’s 2x Merkin, 4x Squat, 6x SSH, etc.
    We were able to get to 11th grade and in 12th grade we received a graduation present! The rep count was reduced back to the first-grade numbers so that we could finish on time.

    Ended with a COT!

  • Thunder Moon – from Akbar

    YHC arrived a few minutes early to Jose10k on the pull up bars and Hammer/Pik stretching after their run. Regular Milestone Marsh run this morning to the Lakefront and back.

    Warm Up: SSH, Self Love, Arm Circles, High Knees, Butt Kicks, Toe Touches, Windmills, Imperial Walkers

    Playground for 3 sets of 10 Pull Ups and 10 Copperhead Squats

    Milestone Marsh run to the Lakefront stopping for Stone Mountains and Supermans x 10 OYO on blocks 1 and 3, x 15 on blocks 2 and 4

    Arrived at the Lakefront Wall for the Thunder Moon. Full moon on the right with heat lightning on the left. Bulgarian Split Squats each leg, Freak Nasties, and Dirkins IC x 10 each for 3 rounds. Substituted Irkins for Dirkins on the last round.

    Rinse and repeat on the mosey back for some Mary.

    Hello Dolly, Rosalita, Heals to Heaven, Seat Angels, LBC, LMC, E2K right and left – time called.

    Announcements:

    Captain Sparkles 911 beatdown at Grandmas House 9/10. Bring a weighted pack for 91 Memorial. Various runs in the fall, 2 months to Spartan race.

    YHC prayed us out with intentions for Hammers friend whose child almost drowned – for a safe recovery. Prayers of thanks and intentions to lead those around us.

    SYITG,

    Akbar

  • Friday dealing the cards! – from BBQ

    Another hot and muggy morning in the Gloom but nothing could slow or stop this mighty foursome. We did the usual warm ups and of course I botched the cadence on a few. Einstein is my hero on warmups and I did not get to his standard of excellence this morning. I was eager to move into the Thang and get the cards flipping. Each suit represented a different exercise. Spades were T Merkins. Clubs were Star Jacks. Diamonds were Gas Pumps. Hearts were Freddie Mercury’s. Reps were set by card number. 2 thru 14 ( Aces! ). There was some concern about the shuffle and mumble chatter on some streaks of the same suit. Red suits came early and black suits later. The joker play was called by Jose 10K and a lap down and up in the A1C. On the second joker a new move was introduced. It was alternating front arm swings for 60 seconds. It was named “BBQ Wings”! We got thru the deck and finished with some stretching. Moby prayed us out. He challenged us to push and grow each other and those around us. It was an honor to be in this PAX!

  • Promise made. Promise kept… – from Shooter

    I know what you thinking with the title of this BB.. Who is this YHC? Is he a politician of sorts? Absolutely NOT, and we are not going there anyway.. Simply put, the previous day a promise was made and this gloom a promise was kept.. YHC expressed in his previous BB he would be incorporating the No Cheat Merkin to the PAX he leads and today was the day.. Thanks again VTach!!
    Brief warmup of 15IC seal jacks, arm circles, butt kicks, SSH, Abe Vogadas and 10 OYO No Cheat Merkins.

    Akbar, Chewy and Russo rucked out and returned. Jose10k, Steve, Waterpik and Q ran the standard route with a loop and some modifications along the way for the PAX to finish up at the same time. Once back at the AO we finished with 10IC LMCs, alternating L/R elbow to knee and 20IC flutter kicks closing with NCMs 10 OYO..

    Scramble was Hammerless for the first time in a while, in fact no one could put a date on it because of his consistent presence.You were present in thought brother and missed in chatter.

    Chewy closed us with prayers for Jose10k’s prior student Chance and safe travels for my son’s return to North Carolina.

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

  • Is That A Wienkie In Your Pocket, Or Are You Just Happy To See Me? – from Steve

    About once every three to four years, YHC finally tires of the endless Four Corners and the Doras and the 11’s, and attempts something more creative. (See Music Trivia Beatdown circa 2020 for last said attempt.) Today’s experiment? A game of Family Feud (minus the… families?) This experiment was made all the more exciting with a downrange visitor from Birmingham – VTach. And with Jose 10k in the audience to heckle and jeer at my simple math skills, what could go wrong?

    Now I’m no Steve Harvey (though I do think I could give Louie Anderson a run for his money), so I did my best to keep it simple (cue Jose, “Hey, I gotta leave in 15 minutes, can we not make this a Bushwacker length explanation?):

    – Each round (question) is associated with an exercise (noted alongside the question).
    – Guess an answer on the board? We halve the points and do that many of said exercise.
    – For every wrong answer, the Pax has to do 5 burpees.
    – After three strikes, the round ends and we DOUBLE the points of each unguessed answer, then do that many reps of said exercise.

    1. Name something snowmen might have nightmares about. (Freak Nasties)
    Sun/Beach Weather (62)
Fire/Flame Throwers (14)
Blow Dryers (3)
Rain (3)
Snowplow/Shovel (3)
Drought (2)
Snowballs (2)
Peeing Dogs/Pee (2)

    2. Name something that gets passed around. (Big Boys)
    A joint (34)
A cold (23)
A collection plate (12)
A rumor (9) 
A baby (6)

    3. Name something that might ripple. (SMK’s)
    Water/Stream (63)
Body/Muscles (30)
Potato Chips (4)
Pants (3)

    4. Name something that can be inflated or deflated. (Donkey Kickoffs)
    Balloon (44)
Tire (25)
Beach ball (10)
Ego (7)
Raft (5) 

    5. Name something that might be full of holes. (Bulgarians)
    Swiss Cheese (40)
Clothes/Socks (16)
Alibi/Story (14)
Net/Fishing Net (9)
Colander/Strainer (8)
Golf Course (2)
Screen (2)
Road/Street (2)

    6. Name something that a doctor might pull out of a person. (Hand Release Merkins)
    A gerbil (32)
A baby (23)
A tumor (15)
A tooth (9)
A bullet (7)

    The whole enterprise was worth it for the expression on Shooter’s face when he learned that gerbil was the top answer to this final question (“What is wrong with this world when gerbil is the top answer and stitches aren’t even on there?”). How he went his entire life without hearing the Richard Gere story remains a mystery.

    COT and Russo prayed us out. Welcome VTach! Great having you in town and hope we get to see more of you. I’m sure one of us will make it up to a Birmingham AO at some point. And thank you gents for the patience on this one, YHC will definitely give it a go one Saturday where we can properly split up into “families.”

  • My BUDDY and me!! – from Shooter

    Arrived to the Gipper with 3 Buddies (coupons) and noticed the PAX closer to the road and not in the normal AO. To no surprise, Jose 10k was already soaking wet with music playing and a white board brought from the previous A1c beat down from the week before. Now keep in mind school is back in session and the Gipper during school is usually off limits to the 10k, but I guess with the Spartan quickly approaching he has now decided to post a beatdown before the 0600 beatdown to get er done.. Much respect 10k for your persistence.
    I must also tip the hat to downrange VTach from Birmingham for not only posting at Granny’s but also posting the Gipper. YHC tried to EH for the Scramble, however the southshore will have the privilege of his presence somewhere in the Gloom on Thursday..
    Appreciate the share about the No Cheat Merkin VTach and it will soon become a standard amongst YHCs future Qs..

    Warmup
    15IC and 10IC Seal jacks, cherry pickers, Toe Touches, SSH, Butt kicks and Torso twists.

    Thang
    With only 3 buddies the PAX went to the yard to grab 4 more buddies to carry throughout Covington. We stopped along the way in the Front of the justice center, on top the parking garage and on the backside of the justice center then returning to the AO for the finale.

    Front of justice center
    5 (8)count block builders
    10 squat thrusters
    15 shoulder presses
    20 chest presses
    25 kettle swings
    Mosey to stairs bunny up up and mosey back.

    Top of Garage
    R/R exception Kettles replaced with Curls.
    Carioca down flip flopping halfway then returned with a sprint.

    Back of justice center
    Just like front.
    Bunny hop steps return to benches for jump squat benches 10 OYO.

    AO
    R/R from the garage
    Finished buddy Big boys 10 OYO, 20 2/1 windshields over the buddy and closed 20IC fludder kicks with heels right above the Buddy.

    Appreciate all the regulars in Einstien (birthday week by the way 🎉), BBQ, Barely Legal, Fletch and MobyDick.. (Turbo dog) Sonny was around but stayed close to the truck..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • ChatGPT build me a beatdown… – from Hogs Breath

    Listening to one of the F3 podcasts a few weeks back, gave YHC the idea to use AI to create this morning’s beatdown. So I got onto ChatGPT and entered in exactly what I wanted; I said we’d be utilizing Heritage Park [007] for 45 minutes, dropped in the Exicon and got a quick response for this beatdown. There was a few tweakings but overall, it was a good workout.

    The warm-up;
    50 side hop straddle
    15 windmill
    Arm circles
    10 squat to overhead

    The Thang;

    1. Coupon Squats – 20 reps
    2. Merkins- 20 reps
    3. Overhead coupon Presses – 20 reps
    4. Bent over Rows – 20 reps
    5. Mosey around the circle loop

    Lather, rinse, and repeat for 3 rounds. Then a second circuit of;

    1. Curls for the Girls – 20 reps
    2. Freak Nasty – 20 reps
    3. Coupon Chest Press – 20 reps
    4. Run the circle loop

    We were able to get in two rounds before we had to call this because of time.

    Great beatdown to begin the week! I don’t know if I’ll be using AI in the future to create any beatdowns, but it was a fun experiment.

  • Welcome to Hazzard County! – from The Duke of Hazzard

    Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.

    WARMORAMA

    YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
    SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYO

    THANG

    Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
    Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
    Bear Crawl back, 10 Merkins
    Duck Walk, 10 Merkins
    Crab Walk, 10 Merkins

    5 Burpees OYO

    Mosey to Noah’s Ark

    5 Burpees OYO

    Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.

    5 Burpees OYO

    Mosey to Gazebo

    5 Burpees OYO

    Fireman Drag
    Same partners, P1 drags P2 to designated point then switch and return

    5 Burpees OYO

    Mosey to flag

    5 Burpees OYO

    100 count Circle Merkins
    100 count Al Gore/Jump Squats
    100 count Tanked Up’s Down Ups

    5 Burpees OYO

    MARY

    XY’s
    On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)

    WWI Snow Angels
    WWI Sit Up, Snow Angel w/ arms & legs slightly elevated

    Foxhole Merkins
    Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll left

    Plank 30 seconds – 5Merkins – Plank 30 seconds R&R until time

    COT
    Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!

    Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!

  • 2 Fast, 2 Furious – from Steve

    Got stuck with two knuckleheads who both wanted to “push” this morning. 5 miles at a sub 8 min pace?!? Uhhh.. no thank you.

    Bean, Legal, Parrot – see what happens when you don’t post? Things go off the rails and the leisurely Sunday run somehow morphs into race day.

    Great coffee though – more good stories about Tank’s wacky neighbor, crazy Olympic feats, and how Speedy likes to do “puzzles” and “coloring” with his lady friends.