F3 New Orleans

Category: Northshore

  • April 1,000 2025 – from Grundy

    Scratch sound followed by the following message…

    “We did 1,000 reps combined of burpees and Bobby Hurleys. We also moved weights in a bucket and a cinder block.”

    … We now return you to your show already in progress.

  • April Fool’s Workout: The Legend of Grundy and the Bucket of Doom – from Grundy

    This morning, the sun rose on an unsuspecting group of warriors, ready for another classic April Fool’s workout. Grundy, our fearless leader, arrived with Jose Russo Bushwacker Shooter, who may or may not be a real person but certainly sounded like a guy who meant business. We all chuckled, debating whether we should start with a solid 30 minutes of warm-ups or just dive into the rich history of pranks from workouts past. But no—Grundy was in no mood for jokes today. He had a bucket full of stones and a soul full of vengeance.

    The madness began immediately. One unlucky soul had to carry the Bucket of Doom all the way to the stage, where they were rewarded with 10 burpees—a true sign that life is unfair—before running it back to the group. Meanwhile, the rest of us embraced the suffering with burpees, because why not add to the chaos with a running cumulative total? Once the poor fool with the bucket survived, we transitioned to our next task: carrying the Block of Destiny up and down the stairs, a shuttle run from Hades itself.

    But wait—there’s more. We then formed a circle to partake in what can only be described as the most ridiculous exercise ever invented. Each of us paraded our blocks down the corridor with the grace of a newborn giraffe, before planking and sliding our coupon back like we were human curling stones.

    Then, things got weird. Dragons descended from the heavens. Fire-breathing lizards engaged in aerial combat. Grundy, now completely unhinged, lifted 400 blocks with a single pinky while cackling like a supervillain. Burpees and squats continued as monstrous creatures clashed in an epic battle of strength and agility.

    And just when it seemed like things couldn’t get any wilder…

    Oh wait. April Fool’s.

    But seriously, we’re all sore now.

    Come out to the A1C on April 11th for Moby’s Birthday Q. He’s turning 75!!

  • Milestone marsh – from Waterpik

    Mosey to lakefront stopping at each intersection. Exercises (sets of 5) were
    Burpees, Peter Parker’s, crunchy frogs, Bobby Hurleys, stone mountains. Rinse and repeat to the lakefront and back.

    Have a good week guys.

  • The 2nd time trying to post this BB: Here we go! – from Jose10k

    Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?

    This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.

    Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.

    In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.

  • Moby is back to running!! – from Jose10k

    Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?

    This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.

    Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.

    In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.

  • Hands Down… the Shortest Scramble Ever – from Bushwacker

    With extracurricular activities planned for the Scramble, the Warmorama was another brief affair, and, with no rucking allowances, the crew was off! Original route, minus sunset point, had the PAX stopping at each corner on the out, but not the back (perhaps 6 or 7 in all) where all were doing Shoulder Taps while each man did 5 Jackees.
    Upon returning to the flag, Jose departed and we were treated to a full 10 minutes of Mary!

    Prayers for Jose’s mom

  • F3 A to Z – from Bushwacker

    It’s a rare thing that seems to happen just a hand full of times a year, and when it happens it makes me envy my future self. That thing is the opportunity to visit F3 Northshore’s own Retirement Village in downtown Covington, also known as the Gipper.
    So YHC figured he ought to throw down an equally, if not more, rare beatdown to the the PAX that make a 44 and 46 year old, respectively, the “kiddos” of the AO…

    WARMORAMA

    In the interest of time Q kept it short and sweet and covered all the basics:
    All IC x10:
    Torso Twists
    Self Love
    Hi Knees
    Butt Kicks

    THANG

    The rep counts varied, as did IC vs OYO, but here’s a complete list of the exercises grumblingly (new and appropriate adverb) completed by the assemblage of PAX with the combined “experience” of more than 340 years:

    Absolution
    Big Boy Sit Ups
    Cut-a-Flip
    Dying Cockroach
    E2K
    Freddy Mercurys
    Guantanamo
    Hundreds
    Indian Crab Walk(missed you Legal!)
    Jackees
    Killer B’s
    LLCoolJs
    Monkey Humpers
    Never Cross Dolly
    Obamas (Tanks’s favorite!)
    People’s Air Press
    Quixote (new exercise)
    Rochamburpees
    SSH
    T Merkins
    Upstraddle Hop
    Van Godas
    Werkins
    XYs
    Yurpees
    Zombie Crunches

    And so you see, from A to Z the PAX put in the work. Though grumbles did bely the fact that some of them did hurt. But certainly you’ve heard it said “no pain, no gain”, it’s true. So post tomorrow, if you dare, cause Wacker’s got that Q too!

    SYITG

  • Lord of the Flies you say? – from Russo

    Conversations tend to get out of hand on occasion early in the morning. What starts with a simple “How was your weekend?” quickly turns into something greater, and in this instance at Granny’s, it was “Next thing you it’s a Lord of the Flies situation”. You have to be there to appreciate.

    Pax of 4 for the beatdown.

    Warmups (IC 10x)
    – SSHs
    – Torso twists
    – Self love
    – High knees
    – Grass grabbers
    – Imperial walkers

    Thang
    Ye olde tried and true deck of death, using the benches as changes of scenery:

    Spades – urkins
    Clubs – step ups
    Diamonds – freak nastys
    Hearts – BSSs

    Spades – Peter Parker’s
    Clubs – shoulder tap plank jacks (2 is 1)
    Diamonds – lunges (2 is 1)
    Hearts – leg raises

    Spades – Merkins
    Clubs – Monkey Humpers
    Diamonds – SMCs
    Hearts – American hammers

    Between the rounds, we slalomed the columns and did 2 calf raises up each are of the pilot house

    Mary was a one minute plank.

    We finished with COT, NOR, and quick prayer.
    Thanks to the three krewe men for joining.
    SYITG

  • SIR LUNGE-A-LOT rerun at the A1c – from Einstein

    Cool this morning, on this second day of Spring, at the A1C ~ 41 degrees.
    Beautiful Moon according to BBQ – a waning gibbous according to Moby

    WARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
    shoulder rolls, high jack hi jills, book covers, popeyes, shoulder shrugs, butt kicks,
    high knees, etc.

    THANG:
    Set 1 12 forward reaching lunges
    12 regular merkins
    repeat above set 1 sequence 2 more times
    mosey down the stairs, then run up the ramps

    Set 2 12 lateral reaching lunges
    12 pike merkins
    repeat above set 2 sequence 2 more times
    mosey down the stairs, then run up the ramps

    Set 3 12 posterior reaching lunges
    12 scapula merkins
    repeat above set 3 sequence 2 more times
    mosey down the stairs, then run up the ramps

    Mary: upper deck for some star jacks, dirkins , irkins, rocky balboas, freak nasties,
    and a set of BBQ’s hip openers

    Moby prayed us out with intentions for Jose10K’s mom.

  • Not Counting Reps Just making the Reps Count – from Mobydick

    After a thorough warm up and a sprint to the rock garden the real work begins. Pax selects their favorite rock with the idea of working one arm at a time. The goal is not to count Reps. The only count is “And one more” til there aren’t any left. Curls, presses, to exhaustion with each arm. It took a while. Slow and full did the trick. Over head curls and sumo squats til there wasn’t another one in the tank with a coupons and then fast mossey back to the trailhead and leg lifts and wife pleasers till it burned took us to the end. COT and YHC prayed us out