F3 New Orleans

Category: Northshore

  • Rinse, Lather, and Repeat – from Jose10k

    Back to Back Qs, no problem. Especially when no one from Tuesday would be posting on Wednesday. So, you simply rinse, lather, and repeat. Sidenote 1: We all do appreciate Russo taking the week off, so we can try to catch up with him on the PaxMIner report.

    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang: Once again, the A1C has music. YHC brought the music to the Gipper. What does the Gipper have that the other AOs don’t: coupons. It was a Gorilla workout that Shooter introduced to me a few weeks back. Pick up your coupon and Mosey from the Gipper to the side of the courthouse. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run the entire length of the side of the courthouse to do 8 gorilla humpers.
    Mumble Chatter included the recent weather, pilots and pilot instructors, current real estate predicaments, and of course interest rates. Steve has the Q tomorrow, Einstein has Friday’s Q, and Bird has the Q for Saturday (expect Yoga). COT with of course the tremendous extra respect again in Covington. It’s music and respect at the Covington AOs. Maverick prayed us out. As always, I appreciate the opportunity to lead y’all, and I appreciate anyone reading this backblast. Sidenote 2, I am eagerly waiting for Russo’s slideshow trying to prove that the Karate Kid is a better movie than the Goonies. I think he suffered a head injury recently.

  • Gorillas in the Mist – from Jose10k

    I arrived to Grandma’s a little early to get in a little run before the beatdown. The weather came through the night before which brought the temperature down a bit. The humidity was there, but a little more bearable. I passed Steve on my run, so I knew I wasn’t going to be alone ( I was worried driving up to the AO). A good mile run, then back to the flag.
    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang:
    I know, you guys have a lake. I know you guys have a tunnel. But once again, the A1C has music. YHC brought the music to Grandma’s House, namely CottonEye Joe.
    SSH until the word CottonEye Joe, then a burpee each time you heard that name. Great way to start the workout. Then it was to the trunk of the sentra to pick your poison. 35 lb plates, coupons, or a pair of 30 lb dumbells. It was a Gorilla workout that Shooter introduced to me a few weeks back. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run from stop sign to stop sign then 8 gorilla humpers. Rinse and repeat for 8 rounds. Followed it up with 3 minutes of Mary. COT with Shooter praying us out.

    Mumble Chatter included the recent weather, business operations in the Mandeville area, and LSU baseball. Steve, the resident Entomologist of Mandeville, taught us all about the Mayfly which is the popular diet of the local Horse Flies of Mandeville. Sadly though, I missed out on the stepfather of the AO, Russo. Where can he be? Did he see my name on the Q sheet and decided to stay home? He couldn’t be afraid of A1C guys coming into Mandeville? I’ll let you come to your own conclusion, but clearly something is up

  • The M Beatdown – from Akbar

    Monday Morning
    It was one of those days, starting out in the wee hours of the morning, sleepless, after a wonderful Father’s Day with the family. One part of Wonderful usually means overeating in some form or fashion, (pork nachos was the culprit) which kept YHC up all hours of the night. As we know, nothing usually goes to plan, and this gloom was no different.

    Muggy
    Conditions, 82 degrees, muggy, not much different from last time, horsefly was still there

    Milestone Marsh
    This is where the beatdown is held every Monday morning at 5:15am. If you ever want to come, we’d love to have you. Recently, the naming of the AO was explained that the first workout was a run to the Lakefront and back with exercises peppered throughout – which is
    a mile. And, it is basically in a Marsh

    Motivation
    As in, there was none. 5:15am, alone, where most of us have been at some point in time. It’s happened to me at least 4 times. After mentally battling myself, the lackadaisical mindset had settled in and the QIC would be in back in bed in 10 minutes.

    Moby
    Until Moby showed up, and it was a go. With his sidekick Turbo Dog, there was no turning back.

    Missing
    Waterpik had an excused absence, everyone else is unexcused. Was it Grundy’s beatdown Saturday? A Father’s Day Hangover? Juneteenth?

    Make Ready – AKA Warm up
    X10 IC, SSH, IW, Hillbillies, Grass Grabbers, Toe Touches, Windmills

    MARSOC Short Card
    The planned beatdown. United States Marine Corps Forces Special Operations Command (MARSOC), basically the baddest of the bad, are formed straight from the Recon Marines. A beatdown with a mixture of bodyweight exercises, interspersed with calisthenics for a breather, Burpees, and a 4-mile run at the end. This is done for time. 10:13 (without the run) was the fastest YHC could find, we didn’t even think of coming close.

    Mosey
    We took it slow, with a warm up run to the second mailbox to start off, and added a couple of more little runs in between. Nothing close to 4 miles.

    Modification
    This would not be done straight for time, but more in a leisurely manner with Mumblechatter in between. This modification helped with the mugginess, but didn’t make it that much easier. All Burpees were deconstructed or modified in some form or fashion to our liking.

    Main Event
    We headed to the playground for 30 Merkins, 30 Squats, 30 Crunches, 10 Burpees, and 10 Windmills. Then to the court for 30 Merkins, 30 Mountain Climbers, 30 Flutter Kicks, and 10 Burpees. Brief reprieve of 10 Cherry Pickers IC, then 30 Merkins, 30 Star Jumps, 30 Superman’s, 10 Burpees, and 10 Grass Grabbers (IC).

    We then took another mosey to the first mailbox, swatted bugs, and finished up with 30 Merkins, 30 Lunges IC, 30 Hello Dollies IC, 10 Burpees, and a Max set of dead hang pull ups.

    Mary
    Mindblank – but we did a couple of things.

    Mop Up
    Counterama, Nameorama, and YCH closed us out in prayer.
    Thanks for showing up Moby Dick, and saving me from the fartsack.

    SYITG – Akbar

    Moleskin and Mopeds

    Great to have Moby and Turbo Dog out this morning. There were modifications, but we still did close to 400 reps and some light running.

    As usual, we got a good start on fixing the worlds problems, mainly focusing on the Mandeville/Covington area. Improvements to infrastructure on Sharp Rd, 190, and other areas are in the works, which hopefully will help with bikers.

    Will electric bikes become the new Mopeds? After the second World War, as Europe begin to rebuild, people needed cheap, reliable, forms of transportation. This could be the modern day Moped, an affordable solution to so many of those in our area who actually cannot afford a car.

  • Music and Respect – from Jose10k

    As y’all have probably learned that the cross town rival splash pad AO has a lake and a tunnel. The stepdad of both the Splash pad and Grandmas, Russo, has pointed out several advantages of both AOs. Russo is a smart man who is a great salesman. His back blasts are epic, creative, and inspiring. So YHC was curious if he could sell his AO, the A1C, like the stepfather sold his AOs. And it’s so simple: Music and Respect. That’s right gentlemen, at the A1C, you will always have music and respect. Rock n roll is always blasting, and the average age is over 50 (much respect). Top that Russo, I doubt you can, however, I eagerly anticipate reading your blackblast to see you try. I’ll leave your questionable movie choices for another backblast. FYI, how can anyone not like the Goonies. That’s damn near unamerican.

    Humid, check, hot, check, a group of highly motivated men ready to work out, check.
    Warm-up: y’all have been to a beat down, you know how that goes
    The Thang: Music, yes, music. We began with the Cupid Shuffle, a nice 4 minute song in which participants did shoulder taps until the song lyrics make you shuffle to the right 3 times, the left 3 times, butt kick into the air 4 times, followed by 6 mountain climbers. Then back to the shoulder taps.
    Open the trunk for various goodies, coupons, 35 lb plates, and 30 pound dumbbells. Pick your poison for some 11s on the ramp. Shoulder presses at the top, slow squats at the bottom, rifle carry your weight up and down the ramp. Finish it off, return the weights to the trunk, exactly 5 minutes of Mary. COT, with Moby praying us out. The summer heat and humidity is officially here boys, stay hydrated. Grundy is bringing the pain tomorrow. Thanks for letting me lead and thanks for the gentlemen. Goonies never die! Life is like a box of chocolates….

  • Mankini, Banana Hammock, Root Suit – from Einstein

    Yes, that was BBQ describing his preferred swim wear – anticipating showing off his F3 toned physique on his next beach visit.
    and the mumble chatter continued in that venue, easily overtalking the cadence

    After the early-bird one mile run we got to it;

    Long Warmup:
    Toe Touch, SSHops, Inperial Walkers, Good Mornings, Butt Kicks, Neck Rolls, High Kneees, Arm Circles, Imperial Walkers, Scissors, Smurf Jacks, etc.

    Thang:
    Three sets of about fifteen minutes of block work, separated by a run around the square block
    block work included; curles, rows, blockees, over-head press, sit-ups, eights thru the legs, windshield wipers, squats, skull crushers, murder bunnies,
    bear crawl with block snatch, farmer carry, rifle carry, etc.

    Circle-up, Count-o-rama, Legal leads us out with prayer.

    One humid mofo,this Wednesday morning, at The Gipper, but we all walked away better for it. Ha.

  • We have a tunnel too – from Russo

    The Splashpad and Granny’s share a common space. It’s unclear where one begins and the other ends. It’s more of an F3 commune for midweek beatdown madness. Neither can claim to be unique, but both can claim individuality.

    Even though you technically can make the Tunnel from the Pad, YHC thinks we may have only been once, but it is a regular part of Granny’s thanks to Steve and Shooter’s sadistic side and YHC’s determination to conquer it and not regret the decision to traverse. Today, Cowbell and YHC did indeed sing “Hi ho, the derry-o, a tunneling we will go!” (maybe that part was only in my head).

    Warmup (all 10x IC)
    – Good mornings
    – Toe touches
    – Self love
    – Arm circles
    – High knees

    Thang
    Traverse to the bus stop and tunnel, where a Tabata of 90 seconds on and 15 seconds off got us there and back. We alternated between:
    1 – mosey
    2 – lunge walk
    3 – side shuffle
    4 – back pedal
    5 – high knees

    At the bus stop
    – 10 IC freak nasties
    – 10 Durkins
    – R&R those two

    At the tunnel

    Mosey down, side shuffle through, back pedal up, with 5 burpees at the top. Then 5 Shoulder tap plank jacks. Followed by 5 hand release merkins. Repeat those three rounds for 6 rounds total.

    Mosey back to bus stop where it was 10 more durkins and freak nastys.

    Mary (10 IC)
    – crunchy frogs
    – Flutter kicks
    – LMCs
    – Gas pumps

    COT, Name-o-Rama, and prayer closed us out. Ya’ll keep Cowbell and his expectant M in your prayers for a healthy pregnancy.

    Good chatter around college baseball and babies, and of course a good sweat this morning.

    SYITG

  • The Fly – from Akbar

    5 strong this gloom. The humidity registered at 86%, but it had to be a lie. The Horsefly gave us some trouble. It is said that they are fast, strong fliers that most often attack moving and dark objects, especially in wooded areas. They are most evident on hot, windless days. They require a blood meal before they can reproduce effectively. Their bite can be quite painful because their mouthparts are used for tearing and lapping. They are persistent and generally continue biting until they either succeed or are killed.

    We were sitting ducks, and 1 Fly took on 5 grown sweaty men. Would it be weak to bring a fan to the beatdown as a prevention measure? It took some coordination to swat flies mid exercise, but we pushed forward, regardless.

    PAX: Moby Dick, Hammer, Waterpik, Onion, Akbar, Turbo Dog

    Conditions: 79, 86% Humidity

    Warm up – SSH, Grass Grabbers, Windmills, Self-Love, Arm Circles F/B, High Knees, Butt Kicks, Imperial Walker

    Mosey to the Trace bridge
    25/25/25 Merkin, Squat, Abs – run bridge in between
    Repeato x 3

    Return to Playground, stopping at 2 corners for 25 Calf Raises, 25 LBC’s x 2 50/50 total

    Playground
    2 sets of 10 pullups, 2 sets x10 of Deconstructed Burpees: Merkin IC, Groiner and Squat Jump OYO

    Head to the picnic tables for Irkins and Bulgarian Split Squats x 10 IC, 2 sets. Then Freak Nasties x 10 IC and something else x 2 IC.

    Full court Lt. Dan walk before Mary: 3 lunges, 1 squat, repeato

    Mary
    Flutter kicks, Hello Dolly, Rosalita, Jane Fonda x10 IC
    Hold Plank until time was called

    Count Name, and YHC prayed us out

    Announcements: Sign up to Q, Grundy has this Saturday at the Lakefront
    Congratulations on Hogsbreath retirement

  • But we have a lake – from Russo

    Each AO has its unique advantages and calling cards. Something you can point to and say “Does your AO have that?”

    Want examples?

    The Marsh: “Where else can you use the swings and the monkey bars? Who else is going to provide cover for beatdowns should a tsunami blow through?” (Pay no attention to the regular Scramble posters who are screaming that they can say the same thing about the monkey bars)

    The Gipper: “Thats a fine sculptural representation of Ronald Reagan.”

    The A1C: “We have a Moby” (said in our best Tony Stark voice)

    That may be true, A1C, BUT: We have a lake.

    “Yea, but we have a multi-level parking garage that allows us to hang from the underside and drop and pretend we’re falling off of Nakotomi Tower during the annual Die Hard beatdown”

    BUT: We have a lake.

    “Maybe so, but do you have a thing called a Darkwing Duck?”

    BUT: We have a lake (all of this said in the same spirit as Spinal Tap’s “These go to 11”)

    And because we have a lake, we ventured over to it this morning.

    Warmup (10x to 20x IC)
    – SSHs
    – Cherry pickers
    – Arm circles
    – High knees
    – Self love

    Thang
    Mosey down to lake and back

    At each block, stop for some add ons:
    – 5 shoulder tap merkins, next block:
    – 5 ST merkins and 10 ballerina squats
    R&R, adding:
    – 15 flutter kicks (2 is 1)
    – 20 monkey humpers
    – 25 mummy kicks

    Mosey was in different forms:
    – Side shuffles
    – Back pedals
    – While also cherry picking

    At the sea wall
    -30 freak Nastys IC
    -20 IC step ups
    -20 IC BBSs

    On the way back, much of the same, but in reverse.

    COT, Name-o-Rama, Announcements, and Prayer. In particular, we prayed for all those traveling this week.

    Another fine day at the Splashpad, because, you know, we have a lake, A1C.

    SYITG

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.