F3 New Orleans

Category: Northshore

  • Playing in Muddy puddles!! – from Shooter

    With 7.5 inches of rain from the previous day and misty conditions in this Gloom.
    5 PAX made the post at the scramble for a mix of warmups and roughly 4 miles through the streets of Mandeville. I promise this time I was not bashing anything about the sidewalk installation. In fact Hammer and I were having good chadder along the newly paved path. We had to detour at one point as it has not yet been completed. Well that is where the Muddy puddle comes in as we both nearly took a spill as we tried to switch from sidewalk to shoulder in a sloppy exchange. Luckily neither of us did and one day we will get to journey this newly installed shoulder to a shoulder as Pelican stated..

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

  • Cinder Block work at The Gipper – from Einstein

    Shelter from the rain was the order of the day, each of us grabbing a coupon and sheltering under the depot pavilion for most of the workout.

    Warmup: toe touch, sshops, grass grabbers, shoulder shrugs, imperial walkers, swimmers F&R, hillbillies, hi jack hi jill, planking star stretch.

    Thang:
    3 sets of cinder block workout, each separated by a run around the water tower block.
    sets included; curls, rows, presses, tricep ext, figure 8s thru the legs, lawn mower pulls, squats, kb swings, merkins, inclined merkins, blockees, wrist curls , murder bunnies, farmer carries, rifle carries, sit-ups with block, lunges with block.

    Mary:
    planking star stretch, world’s greatest stretch, 40 second plank

    Akbar led us out.

  • 3 on the Escalator – from Russo

    Muggy and not cool this morning at Granny’s, as low 60s returned, as did the sweating for YHC. Jose was wrapping up his pre-thing run, all business-like and ready to kick some tail. Steve joined shortly thereafter. Reason number 104 to come out to Granny’s: to catch Steve coming out for the darkness riding his bike, not looking a whole lot different than when Jigsaw wanders out to tell his next unsuspecting victim “I want to play a game.” Now I will ponder what a Saw-inspired beatdown would look like: “you have two minutes to complete 20 burpees with Waterpik form, or you’ll be subject to feeling the Jose summer sweat splashdown”.

    Warmup – all 10-15x IC
    Sealjacks, grass grabbers, high knees, imperial walkers, self love, toe touches

    Thang
    I had hoped to compete what YHC calls the Escalator, 8 exercises, varying rep counts 1 through 8, total rep for each of the 8 at 36, as we moseyed in a figure 8 pattern around Granny’s. Alas, it’s a farther mosey than expected, so we were only able to complete 4 of the 8 rounds. All told, even without a fancy Garmin, my phone said we did about 2 miles, or about 3200 meters. Which is 8 times around a standard 400 meter track. Math, Jose!

    Exercises:

    8 count bodybuilders
    SMCs
    Imperial squat walkers (2 is 1)
    Donkey kicks
    Big boy sit-ups
    Wide merkins
    Kid N Plays (2 is 1)
    Murder bunnies

    Mumble revolved around Mardi Gras, leaks, appliances, episode 8s, and New Year’s resolutions.

    COT, NOR, Announcements, Prayer, in that order.

    RCR, Camping, Ivan, all coming up.

    Major T claps to both Steve and Jose for posting after Sunday’s nightmare, made all the more impressive because of Jose’s IronPax / Au Lait / Nightmare trifecta. He continues to set the bar high.

    SYITG

  • One, oh One – from Hogs Breath

    One, oh One

    So YHC arrived at the 007 about 10 minutes early. And Lo’ no one else arrived!

    But this I was out, so

    Warm up
    Some karaoke, butt kickers, torso twists, world’s greatest, ya’ know stuff like that.

    The Thing

    Mosey’d to the coupon pile and picked out a coupon

    10 manmakers
    15 squats
    20 curls for the girls
    – mosey to pull up bar AMAP

    Later rinse and repeat for 4 rounds.
    Ran a lap around the park circle.

    Round of Thor; with coupon ten reps each of

    Bicep Curl x10
    Overhead Press x10
    Tricep Extension x10
    Squat x10
    Lunge x10
    Bent-over Row x10
    Standing Twists x10

    And then I called it. I’ll be hitting the recruitment hard this week

  • Howling Ass and Abs – from Hogs Breath

    This backblast, like a woman’s period, is better late than never.

    YHC arrived at the A1C about 5 mins early, to find a trio awaiting me!

    The very first thing was a warm up mosey to second deck, which included some karaoke, butt kicks and stuff. The warm up also included some toe touches and YHC favorite Mountain Man Poopers.

    The Thing;
    We began with a few rounds of Howling monkeys. Which is Monkey Humpers in a circle, the play continued until YHC determined there was enough groaning.

    Backwards run to next corner with some Howling V-ups. V-Ups in a circle until YHC determined there was enough groaning.

    Backwards run to third corner with Howling Holes. Or squats in a similar fashion.

    See a trend?

    Backwards run to last corner with Howling flutter kicks.

    Walking lunge down the ramp to the bottom deck. Since the date was 1/19, we did 119 collective wife pleasers!

    Mosey back up to second deck and rinse and repeat for the Howling rounds.

    What would be an A1C beatdown without some calf raises up to the top deck?

    YHC even brought a jug of coffee to have an impromptu Coffeteria. Jose 20K had to leave early otherwise a nice ice cold soda was awaiting for him!

    Hopefully four men left the beatdown with better looking Ass and ABs!

  • One resolution down, one to go – from Jose10k

    Damn it’s cold but rewarding this morning

  • Guilty Pleasure – from Russo

    Warmer, if only for one day, pax of 3 for a Friday splash at the pad.

    Driving home from work Thursday, YHC may or may not have been “jamming” to some early 90s music, when the thought occurred that “man, this is definitely a guilty pleasure type of tune”, one where you know you probably shouldn’t be enjoying it as much as you are. That sparked an idea to search through my phone and create a playlist of songs that one might consider a guilty pleasure, which would cause anyone in their right mind to say “why is he blaring that at 5:15 on Girod street, exercising in front of the Rusty Pelican? And more importantly, he seems to be a pied piper of some sort or a wizard, because there are others following that lead!”

    If you saw YHC out on the cold, windy lakefront wearing only short sleeves and shorts (and one glove, don’t ask), you might say that there’s no way I take myself seriously, and unless it’s work, family, or faith-related, you’d be right.

    So I took the step, and let the Venga Boys blare. Lionel Richie? ding ding ding. LL Cool J, Yup. Fine Young Cannibals? Yes please. Fall Out Boy? sure enough. Michael Jackson? hee hee!

    We didn’t have time to let the tunes of Vanilla Ice, Timbaland, and Warrant join the party, but there’s always next time. Where we’re also going to participate in group therapy and discuss music, movies, food, and other things that are guilty pleasures. No Forrest Gump! I’m dying on that hill.

    Warmup (all 10x JC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – High knees
    – Arm circles
    – Imperial walkers
    – Cherry pickers

    Thang
    Mosey down to the lake and back, stopping each block to do a set of either:

    10 burpees
    10 8 count body builders
    10 SMCs
    10 murder bunnies
    10 donkey kicks
    10 IC freak nastys
    10 groiners
    10 star jumps
    10 squats
    10 IC BSSs (2 is 1)
    10 leg raises
    10 gas pumps

    Also included 3 calf raises up each of rip’s steps (2x), with some Mary of IC abs work like flutters, penguins, hello Dollie’s, LMCs, etc.

    COT, NOR, Announcements, Prayer, and we headed out. SYITG

    Thanks, Gents, appreciate each and every one of you!

  • 2024 ReNew Q vs Q – from Mahatma

    The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face off of who could bring the “best” beatdown with 2 Qs going head to head then have the Pax vote a champion. Unfortunately as life goes AOs thinned and “The View” became extinct! (It’s no longer on the AO list) Fast forward to the end of 2023, Disclaimer was moving into the neighborhood where the lore of this AO and the Q vs Q was stuck in his mind hearing about the tails of his brother pax bringing a competitive beatdown just a few minutes from his backyard. So the call to the last champ and challenger was made and the ReNew Q vs Q was scheduled.

    The date January 19th 5:30AM it was a wet cool 50deg with 18 pax meeting up at the flags planted in Erlanger park. YHC gave the back story and guidelines of the Q Vs Q beatdown. After a quick disclaimer (not actually) a quick warmup:
    SSH
    Grassgrabers
    HillBillies
    Mnt Man Poopers
    Merkins

    Each Q gets 2 alternating 8 minute rounds with 2 minute transition.
    Rnd 1
    Champ King Kong
    Base of the levee for 4 rounds of various in cadence exercise then mosey to top of levee for in cadence ssh.

    Rnd 2
    Tripleshift
    Partner Up for crazy 8
    One pax did exercise while partner carried block overhead out and back then flip flop

    Rnd 3
    King Kong
    HITT – pax perform exercise for 1 minute followed by active recovery for 1 minute

    Rnd 4
    Tripleshift
    Some sort of bearburpeebroadjump combo goal was to reach 40. You had to be there to understand

    Time Up
    COT
    After brief announcements the 2 Qs were brought into the circle – with a convincing unanimous vote…..oh wait Rudy decided to decent and change his vote to KK. Tripleshift was crowned the new champ. After our prayer of thanksgiving the 2 competing Qs met in the circle for the belt exchange and call out by Tripleshift of his desired challenger…..from the LVCC gang the notorious HighRise was challenged!

    A new twist to Q vs Q decided at coffeeteria – the champ gets to designate the AO of the beatdown brawl, which could be ANY so be on the lookout. If HighRise accepts the challenge Tripleshift has hinted it may be at MistyMountain.

    SYITG

  • Mighty cold out here Ma – from Mobydick

    Short and sweet. In 18 degree conditions Barely Legak and Moby Dick brave the cold. Sounded all noble until Legal pointed out that a deer stands are manned on a regular basis in as bad or worse. At least we could move around and warm up a bit and talk. After Barely Legal lead a nice stretchy warm up YHC cracked open the Tabata app and turned on a set of SSH Squats Crunches Merkins Bicycle Crunhes and. Box cutters. 45 secs and 30 sec rest. We made it through just shy of 5 rounds to close with COT and a prayer.

  • Calf Raises and… calf raises? – from Steve

    You’d think that you wouldn’t be able to build an entire beatdown around calf raises. But you know what? You’d be wrong. You’d think that the pax – which consisted of a Bushwacker still on duty, walkie in hand, and a Waterpik who did his own warmup running to the AO – you’d think, hey, these guys would be very unhappy if they got up this early, braved the cold and ice for… calf raises? But again, you’d be wrong. You might also say, but Steve, can calf raises alone keep you warm, what with arctic blasts rolling through the area and sub-freezing temperatures?

    Well, ok no, let’s be honest – no they cannot. But still….

    It started off as it always does, with measly side straddle hops, a few wimpy butt kicks, some piddly grass grabbers and lame imperial walkers. Then a warm up lap around the trailhead before we got to the heavy stuff, the real meat of the workout and, that’s right, we’re not talking about absolution or kraken burpees or even those beloved Bulgarians, we’re talking about calf raises.

    Now Russo has always maintained that 3 calf raises per step up the pilot house is the perfect amount. And I’d agree, except that I think there’s poor form on the first one, since you are stepping up to that step and probably haven’t quite settled before you begin. And of course, by that logic, there’s also poor form on the last one, as you start to jump up to the next step. So what happens in this 3-per-step scenario is you’re only really getting one good calf raise with proper form per step. Now, at 5 per step, you’re actually getting three good calf raises per step, as intended.

    Lucky for us, form was not an issue. With icy conditions, we were forced to take things slow up the stairs for fear of slipping. With so many trips up the pilot house steps, YHC had time to reflect on the mechanics of calf raises, how they engage your core, help with balance awareness, heck, maybe even improve your posture. It’s very nearly a full body workout. Nearly. And to do this for 45 minutes would probably be some sort of record, right? Is there a Guinness World Record for calf raises? If not, I’m just going to go ahead and claim that Waterpik owns this record. I mean, who’s to say?

    Ok, ok, perhaps there were other options at this beatdown, which were determined by a roll of the die:

    1- 10 derkins off stage, bear crawl to platform and back
    2 – 5 calf raises up each step
    3 – 20x freak nasties, 20x merkins
    4 – race down corridor, winner 5x merkins, losers 5x burpees
    5 – 25x burpees
    6 – Jane Fondas, pulses, and heel-to-knee x12 IC

    BUT… Waterpik did roll a hell of a lot of 2’s in a very short period of time, and Bush was rolling 6’s like nobody’s business (and then pondering how appreciative his wife might be of his sudden glute development). It was a vicious cycle of calf raises and Jane fonds for a very long stretch.

    Anyway, t-claps to these two men, who were gracious enough to get out there when even the Q didn’t want to go. Pik prayed us out with intentions for everyone to stay safe in this icy weather. Thanks for the opportunity to be out there with you gents, appreciate you guys.