F3 New Orleans

Category: Northshore

  • Bring up the 6 – from Hogs Breath

    YHC arrived at the 007, to find Bumper and an Fng doing a pre-thing!
    Pass interference and YHC jumped right in!

    Warm up with some toy soldiers, butt, kickers, arm, circles, and SSH.

    The Thang
    Everything was built around the number 6. We began an Indian run, last man would perform burpees then sprint to the front. We continued for 12 minutes.
    Then mosey over to the playground, one pax would perform six pull-ups, while the other pax performed rest, plank, and LBC.
    There were modifications, but still did amazing and kept up!
    Then back out to the big field, cones were placed out about 40 yds and we performed six sprints, one at a time, while the others performed some exercises again in a rotating fashion.
    The last 12 minutes was the deck of death, 40 seconds on 30 seconds rest. Lather, rinse and repeat.

    During the cot when it came time to name our Fng, he voluntarily told his most embarrassing story. He told us of throwing up at a bachelor party after drinking Crown Royal.
    So Royal Ralph was born!

  • Stations of The Cross Fit – from Einstein

    Strong warmup featuring many fan favorites.
    The event: set up 4 stations with gear:
    1 – jump ropes
    2 – 35 pound kettle bell
    3 – 24 pound kettle bell
    4 – 1 set of 15 pound dumbbells
    One pax sprints down the parking deck and then jogs back around.
    While one is running, the remaining pax each pick a station and; jump rope, squat press the 35 pounder, one arm press the 24 pounder, or lunge in place with the 15 pounders.
    then the next guy runs and each pax rotates a station
    We each did five or six run/rotations, and all worked up a good sweat.
    Moby sprinted his last run – impressive!
    DarkWingDuck prayed us out.

  • Chewdoku – from Russo

    Upper 60s this morning at the Pad, where a Pax of three took to the streets (which were surprisingly busy with traffic).

    Pelican was in his normal Friday position, but we were met with a returning Quarterpipe (sans Halloween alien costume) that was a welcome addition. YHC and Pelican had already started in on political discourse by the time QP joined, so we had to apologize in advance for starting off hot.

    Warmup (all 10x)
    – Sealjacks
    – High knees
    – Arm circles
    – Cherry pickers
    – Grass grabbers
    – Toe touches
    – self love
    – Torso twists

    Thang
    Mosey around Old Mandeville, stopping at corners for what I called the Escalator – 7 exercises, varying rep counts from 7 to 1. Next round, what was 6 reps becomes 7, 5 becomes 6, rinse and repeat to where 7 becomes one.

    If you looked at the screenshot of the Excel schedule I used to compile (the printer was doing printer things so no hard copy) it, you’d see why it’s an escalator. Or, as Pelican noted, “more like a conveyor belt”. Chewy had the best response to my explanation at one point, dead panning “So….Soduku?” So from now on, it will be entitled Chew-doku.

    Once we hit the lake, it was 10 freak nasties, BSSs, and box jumps just to say we did.

    Back at home, COT and all that entails closed us out. Thank you gentlemen for joining, Steve I hope you feel better soon, remember there is the annual Zoo-rich classic tomorrow, and SYITG!

  • Winston Cavendish – from Shooter

    https://norfolkdailynews.com/news/veteran-cop-was-the-real-mcgruff/article_a1fcdd20-595a-11e5-b1e0-ab18827f3ee6.html

    When you see Mr. McGruff now you will know the reason. Thanks to all the PAX this morning sharing there theories about our new attention at the Scramble. Most importantly thanks to The Hammer for doing the research to find out that a St Tammany parish resident Sgt. Cavendish of the Sun PD was actually the real McGruff back in the day..

    Warmup brief
    Toe Touches, butt kicks, Cherry pickers, Mountain climbers, leg swings forward and back and side to side.

    Runners 4.3 and Ruckers 20 out and 20 back. Welcome to FNG KickFlip and Chewy EHing two FNGs in the last two months..

    Count, announce, COT

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Solving the Fitness Function – from Steve

    Long before he was counting cards in the Deck of Death, before he was hosting Cinco de Mayo or Pi Day numeric-themed beatdowns, and way back before we all knew him as the only man who could’ve filled Jose’s sweat bucket more quickly than Jose himself, there was a young Russo who competed at the highest levels of high school academia as… that’s right, a Mathlete. YHC got to hear Russo’s origin story, that rare formative experience that, dare I say, altered something in his brain, changing the trajectory of his life and sending him on his destined path as the greatest mathematical mind of the Northshore F3 Pax. (Ok, Grundy may want to challenge you there, Russo….especially if an award is being handed out.)

    Anyway, that story and others were told as Russo and YHC did a Tabata-style Block Party, 45 seconds on, 15 seconds rest. This was another interesting experiment in time dilation (the first being Chewy’s 8-year anniversary beatdown which, with its three exercises repeated ad nauseam, somehow felt longer than last year’s 12 hour anniversary beatdown). Here, the clock slowed to a crawl for the 45 seconds of work, and then miraculously went into overdrive for the 15 seconds of rest. We did 4-45 second sets of each of the following exercises (with a trip up the stairs between):

    – Curls
    – Squat Thrusters
    – Flutter Kicks (holding block up)
    – Goblet Squats
    – Bent over rows
    – Chest Presses

    COT with Russo praying us out. Thanks Russo for the post and the opportunity to lead!

  • Solving the Fitness Function – from Steve

    Long before he was counting cards in the Deck of Death, before he was hosting Cinco de Mayo or Pi Day numeric-themed beatdowns, and way back before we all knew him as the only man who could’ve filled Jose’s sweat bucket more quickly than Jose himself, there was a young Russo who competed at the highest levels of high school academia as… that’s right, a Mathlete. YHC got to hear Russo’s origin story, that rare formative experience that, dare I say, altered something in his brain, changing the trajectory of his life and sending him on his destined path as the greatest mathematical mind of the Northshore F3 Pax. (Ok, Grundy may want to challenge you there, Russo….especially if an award is being handed out.)

    Anyway, that story and others were told as Russo and YHC did a Tabata-style Block Party, 45 seconds on, 15 seconds rest. This was another interesting experiment in time dilation (the first being Chewy’s 8-year anniversary beatdown which, with its three exercises repeated ad nauseam, somehow felt longer than last year’s 12 hour anniversary beatdown). Here, the clock slowed to a crawl for the 45 seconds of work, and then miraculously went into overdrive for the 15 seconds of rest. We did 4-45 second sets of each of the following exercises (with a trip up the stairs between):

    – Curls
    – Squat Thrusters
    – Flutter Kicks (holding block up)
    – Goblet Squats
    – Bent over rows
    – Chest Presses

    COT with Russo praying us out. Thanks Russo for the post and the opportunity to lead!

  • Four Corners of The Apocalypse – from Steve

    Well, I’d hardly call it an “apocalyptic” beatdown. Nor was it truly a “four corners” (more like 6). But hey, sometimes you need a title just to get these things off the ground.

    Marsh-style beatdown on this humid Tuesday (delayed bb here, so this was before out little cool front), moseying to the lake with a stop at each intersection for 15x merkins, 15x lunges, 15x flutter kicks IC. You know you’re firmly middle-aged when conversations yo-yo between healthcare costs and the financial viability of art galleries with wine bars. Other, more fun topics were surely mused over, but hey, YHC is 45 – I can’t remember what happened a week and a half ago.

    Once at the lake, we headed to the Rip’s staircase for calf raises x5 each step. Chewy, Russo, and YHC were there for (and very likely contributed to) the demise of the previous set of stairs at Rips, so it’s good to see that these fairly new ones are still holding up. Then it was over to the wall for some step ups, freaks, step downs, freaks, Bulgarians, freaks, all x12 IC. And back to Rip’s for more calf raises.

    With time closing in, we headed back, this time foregoing the merkins and lunges at each intersection, but stopping once at the midway point and knocking out the flutter kicks all in one go. Once back, COT, nameorama, and Chewy prayed us out. Thank you gents for the camaraderie, and for posting regularly – it pushes me to do the same.

  • Four Corners of The Apocalypse – from Steve

    Well, I’d hardly call it an “apocalyptic” beatdown. Nor was it truly a “four corners” (more like 6). But hey, sometimes you need a title just to get these things off the ground.

    Marsh-style beatdown on this humid Tuesday (delayed bb here, so this was before out little cool front), moseying to the lake with a stop at each intersection for 15x merkins, 15x lunges, 15x flutter kicks IC. You know you’re firmly middle-aged when conversations yo-yo between healthcare costs and the financial viability of art galleries with wine bars. Other, more fun topics were surely mused over, but hey, YHC is 45 – I can’t remember what happened a week and a half ago.

    Once at the lake, we headed to the Rip’s staircase for calf raises x5 each step. Chewy, Russo, and YHC were there for (and very likely contributed to) the demise of the previous set of stairs at Rips, so it’s good to see that these fairly new ones are still holding up. Then it was over to the wall for some step ups, freaks, step downs, freaks, Bulgarians, freaks, all x12 IC. And back to Rip’s for more calf raises.

    With time closing in, we headed back, this time foregoing the merkins and lunges at each intersection, but stopping once at the midway point and knocking out the flutter kicks all in one go. Once back, COT, nameorama, and Chewy prayed us out. Thank you gents for the camaraderie, and for posting regularly – it pushes me to do the same.

  • Wild Q seems fitting!! – from Shooter

    Granny proved to be not only Wild with the weather but also Wild with the dice. Knowing this weather will not remain much longer, YHC was still able to provide some general perspiration with his beatdown this morning for the PAX.. As Chewy stated at the end of our morning the one shirt beatdowns are soon to be done and over for sometime..Our full blown summer and humidity will be here to stay, so it was quite pleasant to enjoy this Gloom with its unusual coolness under the breezeway of the trailhead..

    Warmup
    All 10IC Grass grabbers, Good Mornings, SSH, selflove, Torso twists, Butt kicks, high knees, Cherry pickers, arm circles and Abe Vogadas.
    Moseyed around the block and returned for the Thang
    Grabbed our coupons and some dice..
    PAX took turns rolling in between each stated coupon exercise.
    50 Shoulder press
    Wild Q Burpees 5
    15 one right arm rows
    20 4x SSH
    15 left arm rows
    20 4x SSH
    20 squat thrusters
    5 Merkins
    Mosey around and returned.
    30 curls for the girls
    Wild Q 20IC mountain climbers
    20 goblet squats
    Wild Q 10 Eight count bodybuilders
    15 Elf on the shelf right
    Wild Q 10 IC gas pumps
    15 Elf on the shelf left
    25 IC Putins
    Mosey around and returned
    50 chest presses
    Wild Q 10 Eight count bodybuilders
    20 tricep extensions
    10IC Putin’s
    20 Kettlebell swings
    10 Burpees
    10IC Block pleasers

    YHC may be missing some or also might be out of sequence but close enough..

    Felt like a good balanced routine and beatdown and until the next gloom 👍🏼👊🏼✌🏼!!!

  • Just Makin It Up – from Mobydick

    Last minute sign up started with SSH x 20 4 is 1 to get the blood flowing 20x merkins oyo. Cherry pickers and hi jack hi jill and few others. The thang was a hodgepodge lunge wslk to the wall ftom mid garage. There 40x freak nasty. 20x merkins 20x box cutters 20x jane fondas. Mosey to stsirs and 2 cslf raise each stair backwards to the bottom. 20x merkins and something else. Back to the roof by way of the ramps side shuffle switch sides at esch ramp. Top side 2 minute plank and something else. Back to the start and each (7) pax chose a core to close it out. COT and 🙏🏻.
    That kinda how I remember it. Might have keft out a few things.