F3 New Orleans

Category: Northshore

  • And Twins! – from Russo

    About 70 degrees and “not too bad” as Steve concurred this morning. 6 pack this morning for what I thought might be an ambitious beatdown.

    Great conversation throughout revolving around vacations, movies, beaches, gravel in our elbows…and twins! (Remember when beer commercials used to be fun?)

    Warmup – all 10x IC
    Toe touches
    SSHs
    Self love
    Cherry pickers
    Grass grabbers
    High knees

    Thang
    Mosey to the bridge, with 10 Peter Parker’s, Jump squats, and Flutter kicks interspersed.

    At the bridge

    11s – 8 count body builders and Absolution, with alternating side shuffles, backpedals, sprints, cariocas, and recovery walks from one side of the bridge to the other.

    Rounds 8/3, 9/2, and 10/1 were part of the mosey back (with a modification to merkins on the last round in the interest of time).

    COT, Name-o-Rama, Announcements, Prayer, in that order.

    Akbar had Saturday lakefront Q, YHC has Splashpad Friday Q, and check the schedule for the rest of the week.

    Another week at Granny’s in the books. Thanks for joining and reading.

    SYITG

  • Flicker Ball 2023 Installment – from Zoolander

    15 proved fit for the 2nd flicker ball installment in 3 years on the North Shore. The game warm-up included two rounds of a lung-busting core medley (mountain climbers, V-ups, supermans, squats with jumps, and side-touches) and some soccer ball Merkins. Teams were arranged based on age with Wicket and Barely Legal captaining a Juniors versus Seniors match-up. The game went back-and-forth, needed instant replay at one point to dispel a goal debate as heated as Crystal or Tobasco, and even a flawless Scissors Move was sighted within the Junior’s ranks (Zoolander). Fancy moves were no match for Akbar and the Senior’s stiff defense. In the end, Dangerfield’s Zioned shoe was all it took to unleash his barefoot speed with Senior ace’s Bird and Waterpik on his flanks. The Senior’s long-range shooting, including Jose 10k’s Steph Curry range peppering, bested Cowbell’s golden cleats and the Junior’s fancy playmaking, leaving the Juniors bent over gasping for air and petitioning for a re-match. The work-out ended with the introduction and naming of the newest member of F3 North Shore, “Brexit.”

  • Core Workouts allows you to see your D*** – from Mobydick

    Yes sir, you read it correctly. The inspirational quote and motivation behind today’s workout came from Moby’s moment on the commode. Thanks to core workouts, he’s slimmed down to where he could see his MobyDick again. That’s the kind of mumble chatter you get at the A1C gentlemen, why aren’t y’all posting here more often. You get stories about Mathlete’s alter ego, Kenny Rocks, proportional comparisons of stomach and johnson’s, grumble grumbles of past merkin inspired beatdowns, Zoolanders amazing physique and ability to do merkins with both hands and feet in the air, and of course, death matches between us and the splashpad. But today, it was all about MobyDick, and his deck of death.
    The usual A1C crowd circled up to begin the beatdown, when up the ramp came the sight we’ve missed for quite sometime. We were finally joined by our long, lost brother, BBQ. Are PAX was complete, we could begin.
    Warm-ups: SSH, windmills, head rolls, oblique stretches, all in cadence
    The Thang: Deck of Death (Core style) Hearts 5 count, Diamonds-10 count, Clubs-15, Spades-20. Round Robin style. You flipped the card, you pick the core exercise. With a joker being pulled with a heart, diamond, spade, and a club on it for a 50 count. The chatter was positive and upbeat, the fellowship was great as always, and the beatdown will most certainly have me cursing out Moby tomorrow morning. Thank you Moby for picking up the Q for me, I honestly thought I was going to be a scratch for today. Thank y’all for posting and/or reading this backblast. Truecoat has the Q tomorrow. SYITG

  • What the Ruck is this? – from Shooter

    YHC doubled up on the Q sheet this week taking over the reins from Russo and Steve on Tuesday and signed up for the AO of responsibility… Arrived early to the sights and sounds of Speedy as he sat in his vehicle listening to some Jams as Waterpik came Moseying in with his own prethang from the house… PAX then welcomed Steve and Hammer with his own prethang as well and Zoolander rounded out the PAX pulling in right on time.. Two things would be missing this day, our Rucking crew unrepresented and the Chattering of Sir Wacker already cruising the freeways with the family in the mini van on their way to San Antonio…

    Brief warmup
    10IC Torso twist, Scorpion kicks, Superman holds, Runners poses with alternating PAX 10 count, SSH and squat holds..

    Path for today was back through the park and out to Greenleaves for 20 mins out and 20 mins return. Hammer graciously hung back with YHC and Zoolander slid back and joined at the halfway mark as Steve, Speedy and Waterpik distanced further out.. Upon return Steve provided they had completed 4.5 miles and the six finished with around 4.2 miles..
    Chatter was great and weather was mild..

    Count, announce, COT and appreciation to Waterpik for the close in prayer!

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Singular Peer Pressure – from Hogs Breath

    I showed up at 5:29 AM. Not another soul around and thinking that anytime the Q, Pass Interference, would show up. So I jumped out and quickly planted the shovel flag. Alas, no Pass Interference showed, just as I was considering rolling the shovel flag up and hopping back in and driving away. I looked up at the Bayou front and what did my wandering eyes see? A houseboat with two males sitting, staring back at me. Even though I was all alone, I felt the peer pressure to represent. F3 could not let a chance to EH go by.
    The warm up :
    nothing crazy some SSH, good mornings, world‘s, greatest stretch, etc.

    Coming up on The Thang, it was relatively simple. I looked at an old backblast I had in my phone’s notepad, and did an exercise followed by a lap on the circle loop. Then back to the shovel flag for another exercise.
    v-ups, break dance merkins, pull ups, ya know, stuff like that!
    I continued this manner for 35 minutes. I was hoping to be able to EH the two males on the houseboat, however, when I approach the houseboat, they quickly jumped inside. So, although it might not have been from a HIM the peer pressure did get to me, and I had to perform a Beatdown for a small audience.

    And since it was just me, I have a Coffeteria back at the house!

  • Diamonds in the Gloom, No not the bling bling kind!! – from Shooter

    Wanting to give the Q grand master Russo a break from the Q sheet, YHC decided to signup for Grannies.. While I am sure many PAX celebrated their M’s on Mother’s Day with brunches, flowers, dinners, chore lists or some maybe even supplied a Diamond or (2). Not sure on the last, but the only bling served on this Gloom would be the glistening glow of sweat as the street lights at the Treen center reflected off the PAX as we completed the Exicon 7 of Diamonds..

    Another amazing difference into the New year is YHC has experienced an ON time Cowbell at two occasions recently.. Not sure if he is prepping for the arrival of his twin boys? Or the soon to be awakening of feeding time? Maybe it’s simply the fact that he missed the F3 brethren in the Gloom and doesn’t want to especially miss a minute of Wacker chatter?
    Whatever it is, the PAX of course are happy to have him back in our presence regardless..

    Warmup
    All 10IC (with the help of only Russo) in the beginning..Arm circles, Torso twist, Abe Vogadas, Grass grabbers, Mummy kicks, Butt kicks and Cherry pickers..

    Thang
    7 of Diamonds
    Burpees/Sprint
    Jump squats/back pedal
    WW1 or WW2 sit-ups/Carioca
    Alternating Irkins/Derkins/Staggered Merkin/recovery walk
    Sister Mary Catherine’s/skipping
    Flutter kicks 2/1/Mosey
    Carolina dry docks/Mosey

    Returned with the 6 at 6 for the count, announce and COT..

    Appreciate Zoolander for the close in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Ramp Work at The A1C – from Einstein

    A pleasant 70 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, good mornings, imperial walkers, neck rolls, high kneees, butt kicks, arm circles, scissors, smurf jacks, etc.

    Thang:
    Set of Elevens on the up-down parking ramp;
    merkins at the top, jog to bottom of ramp, squats at the bottom, back-peddling half way up ramp then turn and sprint to top.

    Then to the parking lot stripes with star-jack-jumps at every other stripe increasing the jump count by one each time. Core work at the corners.

    Count-o-rama

    SoGo led us out with prayer.

  • Bridging the Gap – from Russo

    If you’re of a certain age and have lived in the metro long enough, YHC bets you remember Mr. Bingle. Or McKenzie’s. You were drawn to the K&B purple and shopped with those cheap plastic carts. You “fought the uglies” as you passed the LAS Enterprises billboard heading east on I-10 to Orleans parish. Maybe you were old enough to watch Dr. Morgus and Chopsley on WGNO or were lucky enough to be in the studio audience of Popeye and Pals. If not, YHC hopes you were blessed and was able to see Al’s Christmas lights (or marveled at his toy collection as you passed Causeway Blvd.), or took your life in your own hands by jumping from trampoline to trampoline at the park on Veteran’s blvd, which was not far from the shark at Puglia’s that perseveres to this day. How long can he live out of the water? At least 30 years.

    Just as important, you probably remember Rosenberg’s address. Or how much it cost for Frankie and Johnnie to exclaim “let her have it!”.

    Where’s the point you ask? Some things just stick. Certain memories are etched in our brains and elicit the warm fuzzies. Nostalgia. The good times.

    One of the things that YHC inexplicably remembers was in the 80s and 90s the local car dealerships were in on the taglines and gingles. Price Leblanc leaned into Y’at culture with their “Dahlin’” campaign. I hear Metairie Bank was big into auto loans and ended with a “Beep Beep”. I believe it was Banner Ford that paid millions for a rubber duck to exclaim “Cheap cheap!” But I know for a fact that local celeb (and “most interesting man in Louisiana”) Ronnie Lamarque and his dealerships has a campaign called “Bridging the Gap”, with a catchy little “We’re bridging the gap, ooooooh ooooooh” gingle. For those keeping track, this was after he owned Preakness and Belmont-winning thoroughbred Risen Star, but before his ex-wife took a hit out on him.

    That gingle was running through my head as we sweat in the mid 70s temps and headed in the general direction of a bridge.

    Warmup – all IC, 10x
    – SSHs
    – Toe touches
    – Mummy kicks
    – Air presses
    – Hillbillies
    – Grass grabbers
    – Self love

    Thang

    Mosey to the bridge off Jackson Ave., stopping every block or so for 5 8-count bodybuilders, then adding 10 monkey humpers, and then 15 LMCs, and finally 20 SMCs (1 is 1).

    Once we reached the bridge, it was cross the bridge in varying fashion, with 10 merkins and 10 crunchy frogs after every crossing.

    Crossing the bridge, we did:
    – sprints
    – Bear crawl
    – Lunges (2x)
    – Side shuffles (2x)
    – Carioca

    Mosey back to start, with more 8CBB’s, Monkey Humpers, LMCs and SMCs thrown in, and we arrived back just in time for The COT, Name-o-Rama, and prayer to close us out.

    Excellent conversation today as always. Thanks for joining and reading.

    SYITG

  • Rock & Roll with Upchuck – from Akbar

    7 PAX this morning on a rainy day, we welcomed Upchuck downrange from Birmingham to our gloom. On the pain menu for today was a Thor inspired, IronPaxish beatdown with compound exercises and a run up the stairs in between for a short reprieve of the impending doom.

    Conditions: 73 degrees with light to steady rain

    PAX: Akbar, Bushwhacker, Einstein, Dark Wing Duck, Fletch, Moby Dick, Upchuck (Birmingham)

    Warm Up: SSH, Grass Grabbers, Arm Circles, Self-Love, High Knees, Butt Kicks

    Mosey to the rock garden, pick a rock, and roll to the Courthouse

    Thang: Pick your rock carefully, do all 5 exercises x 10 reps each, run up the stairs for 15 calf raises, rinse and repeat. 5 rounds = 250 reps

    1. Blockee Curl Press
    2. Squat Curl Press
    3. Alternating Reverse Lunge Curl
    4. Curls
    5. Standing Shoulder Press

    Most of us got 5 rounds in, the rain was welcomed as it cooled us off.

    Mary
    LBC and Little Manny Crunches x 20 IC

    Count, name, and YHC prayed us out with thanks for Upchucks visit and safe travels home, the opportunity for us to do this crazy stuff each week, and the bond that builds because of it. And for people to sign up to Q. Amen!

    Announcements
    Grundy has the Q Saturday.
    H8 on the Southshore: Thursday May 25th at Okwata, 5:30am. See Hawgcycle’s post on slack

    Thanks for pushing me guys. SYITG- Akbar

    NMM
    The original workout is done with dumbbells with a 60s rest in-between sets. Much more manageable than a rock, even cinderblocks would be better. YHC gave the disclaimer to pick your rock carefully, and YHC did not. It was oblong and pointy, which made it hard to hold onto, but added a degree of difficulty. Heaving breathing ensued, with short bits of rest to gain composure.

    There are curls in 4 of the exercises, shoulder work in 4 as well. Adding up to almost 40 reps of each per round. We’ll feel that tomorrow

    Of course, Whacker overperformed, seemingly breathless, talking the whole time as usual, with comments reminding YHC he had shoulder surgery recently – but didn’t seem to phase him.

    Einstein was not far behind, smiling the whole time. It amazes me how resilient and strong these old guys are, and I am officially an old guy too. But they’ve got 10+ years on me – amazing.

  • Eh some cards, then coupons and stuff – from Hogs Breath

    YHC arrived to the 007 to see Twinspan waiting already!

    After planting the shovel flag, Pass Interference arrived.

    So the three yuts began our warm up. Only to see Bumper pull up! We did some, good mornings, toe touches, ya know that kinda thang.

    Then a good round of a Morning Motivator! (If ya know, ya know)

    The the real fun began. We flipped over some cards. Partnered one pax would mosey from Shovel flag to Official Flag pole, and some type of cardio back (back-pedal, skip, side shuffle, etc) while the other began to do a “100” on the three cards. First cards drawn were Wogo squats, shoulder taps, and derkins.
    YHC saw the humidity was beginning to affect our cardio, so an audible was made to do a coupon walk.
    During the walk some mumble chatter was made about listening to satanic music; aka Twinspan’s mother thought AC/DC was ‘murderer music’! So we dropped the coupons and YHC tried to do a “Thunderstruck” waterfall beatdown, but alas no one could hear the tinny music from my pathetic phone speakers! YHC will bring this back!

    So we finished with some Mary.

    Fun was had by all! Completed with COT and Coffeteria.