F3 New Orleans

Category: Northshore

  • Write a Backblast – from Einstein

    A humid 72 degrees for the gathered PAX, this Wednesday morning, at The Gipper.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Scissors, Thumb Drives, Swimmers, Hi-Jack-Hi-Jills, Smurf Jacks, Ice Skater Hops etc.

    mosey to the coupon cache location (tautology?, maybe…I’ll check my Harbrace handbook)

    Event: grab your cinder block; lift it, pull it, push it, carry it, etc. finishing up with murder bunnies uphill and downhill (yes there is a three foot hill at the Gipper location)

    Mary: flutter kicks, gas pumps, plank

    Count-o-rama, DarkWingDuck leads us out with prayer and intentions.

    Thanks guys. Always fun.

  • E=M(Burpees)² – from Steve

    Looooooong beatdown today. Sometimes these things fly by, other times it takes an eternity to get to Mary. This beatdown felt like it fell into the latter category, with the only reasonable explanation being that all of this morning’s burpees created some sort of gravitational field that resulted in time dilating. Well, maybe it was the burpees, maybe it was the black hole known as humidity.

    Anyway, YHC woke up this morning and briefly weighed all options, but Waterpik had killed our legs at the Marsh the day before and, as for core, well… let’s just say YHC can’t do another sit-up for at least a week after Pope’s core-palooza at the baseball field during Saturday’s convergence. So upper body it was. (T-claps to Pope, btw, for handling the unruly men of the Northshore with such assured leadership.).

    Three pax turned into four when Onions rolled up on his bike for his second consecutive beatdown. 👏👏👏 YHC is no longer the only guy biking to beatdowns, so now I expect some sorta Jets vs Sharks face-off with runners Hammer and Pik on the streets of Old Mandeville.

    Warmorama: Grass grabbers, self love, torso twist, IW’s, SSH’s. x10 IC.

    Thang: YHC has often heard, “Nothing good ever happens in the tunnel.” And while that may be true, I’d argue that worse things happen on the way to the tunnel. This morning, though, wasn’t so bad as we nixed the Kraken Burpees and opted instead for 10x T-merkins at each of the three intersections.

    Moseyed to the base of the tunnel, where we partnered up for Burpback Mountain, with a cumulative tally of 75 burpees. Felt like that alone should’ve shaved 15 minutes off the clock, but no, only about 6. So we went directly into another partner routine, P1 performing alternating leg lunges (cumulative total of 100) and P2 up the ramp for x10 merkins and back down to flap jack.

    Next up, some quick leg work consisting of 10-15x IC squats, monkey humpers, and jump squats. Then a mosey back to the flag, stopping again at each intersection for 10x T-merkins.

    Surely by this point we’d be out of time, but no – amazingly we had enough time to squeeze in a set of 7’s (freak nasties down below, and Sister Mary’s up top of the tower) as well as a full 6 minutes of Mary where we practically hit everything in the book. But, if Wicket taught me anything at Saturday’s beatdown, it’s that YHC is a very poor judge of many things, time being chief among them.

    COT and Russo prayed us out, with thanks for our many blessings, above all the gift of grace. And thank you men also for the accountability, the opportunity, and the fellowship.

  • The Chain and then some – from Mobydick

    If you don’t sign up to Q you risk getting on the chain gang. A brisk cool morning at the Gipper. Four of us showed and no one had signed up to Q. YHC included had procrastinated. Just so happens I had been thinking of some new chain exercises and this was just the group to try them out on so I, Mobydick, stepped up. A light warm up geared to the challenge to come. Self luv/Torso twist combo OYO for about a minute/SSH 4 is 1 to 20x/Cherru Pckers X20. Windmills X20. Merkins 2 is 1 x20. Interior walker x20 High Knees x20. Now for the thang.
    I thought perhaps there is more to the chain than dragging.

    Laid it out in 4 piles and each PAX hand over to the left shoulder tap. Then to the right 2 rounds back and forth.
    Then. Passed chain bucket brigade style up high back and forth 2 rounds

    Then Same thing only out stretched

    Then pass then chain between the legs forward and back a couple of rounds

    Then curls with a large loop of chain x20

    The call of the drag got to be too much so the PAX separated 2 and 2 by 50 yards, doubled the chain and 1 man dragged the chain the 50 yards while everyone else did the exercise of their choice til their turn (Plank/al gore/lunges/etc). That went through 3 or 4 rounds. 1 round being the first man got back to where he started. A lot of huff and puff and glute burn.

    Finished off with some core Leg Lifts/Hello dollies etc.

    Countarama and YHC closed out with prayer of gratitude that these fine men had help this 73 yo one time couch potato discover the strength hidden within himself.

  • DICTATOR DECK OF DOOM – from Einstein

    A slightly muggy 67 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, imperial walkers, neck rolls, high kneees, butt kicks, shoulder press, ankle rotate, hi jack hi jill, arm circles, scissors, hillbillys, etc.

    Thang: Deck of Doom – using card deck, caught on the fly, at the KREWE D’ETAT parade .

    Each of the Pax is assigned a suit. When their suit is pulled – they pick out the exercise, and whatever number turns up – that’s the amount of reps.
    with this twist added – if the same suit shows up on the next card turn, the count doubles, triples, or in one instance this morning “fourples.”
    The idea was to keep it lite, this morning, so all would be fresh for the upcoming FURY, but it turned into a sweat fest.
    Jose-10K kept us focused on the high math.

    All had fun…with mumble chatter about BBQ missing in action, with speculation of what action could posible keep him from posting at A1C.
    then the fun stopped when Moby Dick blasted us with a “wendy’s chili special.”

    Count-o-rama

    DarkWingDuck led us out with prayer.

  • Banking 101 and Civics 201 – from Russo

    70 degrees this morning, no wind to speak of. Looks like the cooler weather has returned from whence it came to return maybe in September if we’re lucky.

    We were so close to solving all of America’s problems this morning through chatter. If we would have had 5 more minutes, we would have been able to move on from “identification and assessment of issue” to “develop and execute plan”, yet here we are. We’ll have to pick it up again next time. The minutes, however, will reflect that a good time was had by all.

    Yet another rerun this week, we’re in the middle of those while we wait for the new fall season to arrive.

    Warmup (all 10x or 20x IC)
    – SSHs
    – Toe touches
    – High knees
    – Imperial walkers
    – Grass grabbers

    Thang
    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block after each of the three rounds.

    -Arm curls
    -Air presses
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    Wrap up with:
    – 20 IC Freak Nastys
    – 10 IC BSSs (2 is 1)
    – 20 more IC Freak Nastys
    – 20 IC Crunchy Frogs
    – 20 IC American Hammers

    COT, Name-o-Rama, Prayer closed us out.

    Fury! Inferno! Both coming up over the next two Saturdays. Keep in mind Fantastic Fury Fun starts at 6 tomorrow.

    Blessed to have partners in crime, today and in general. In seriousness though, YHC’s heart is weighed heavy this week as I look upon the events going on around us. I am not sure how we got here, or what it all means, or even how to start fixing what’s broken, but something clearly is. There shouldn’t be this much division, hatred, manipulation, greed, whatever.

    My prayer though is that my (and our) will is aligned with God’s. To me, when it is, things seem to go better, and even when they don’t, I feel more safe and secure that all things are working toward God’s intention for me/us. I am thankful there are decent people out there (and most of you qualify) that have priorities in order, and I ask God to make these folks more powerful, deliberate, bold, and vocal in their communities so that the Spirit can work and guide us to something better.

    SYITG

  • God of Thunder, before the thunder – from Hogs Breath

    YHC arrived at 5:21, nine whole minutes before the beatdown. Already three cars were waiting, including an FNG! After planting the flag, another car arrived with two FNGs. Ominous clouds appeared overhead, but the rain (and thunder) did hold off for our beatdown, instead we had muggy 71* weather.

    Disclaimer: given

    The Warm Up: some sets of 10, IC windmills, IC imperial walkers, IC toy soldiers, IC copperhead squats, etc.

    The Thang: After moseying to grab some coupons, and some mumble-chatter about the ‘largest rock’ we took a page from Chris Hemsworth during his preparation for the latest Thor movie.
    10 Curls for the girls
    10 OH presses
    10 Tricep extensions
    10 Squats
    10 IC weight twists
    10 bent over rows
    10 Chest presses

    Followed by a lap around the circular sidewalk at your own pace. Than plank or Al Gore while waiting for the 6. Lather, rinse and repeat for 5 rounds.
    After dropping off the coupons we had about 3 minutes of Mary.

    COT
    We names FNGs; Bumper (names after an embarrassing high school accident), Howdy Doody (A displaced Texan who owns a doggy pooper scooper business), and Lucky Dog (a fresh-up-and-comer who survived a bad car crash).

    Announcements of the Fury beatdown and some local beatdown locations.

  • And the walls… – from Russo

    67 this morning and humid from the rain, but Pax of 3 managed to avoid the storms and put in the work.

    Warmup
    All 10x IC:
    – Seal jacks
    – Grass grabbers
    – Torso twists
    – Toe touches
    – Cherry pickers
    – Good mornings

    Thang

    Mosey south to the Treen building for: Walls of Jericho (7 count of seven exercises 7 times around the hall)

    – Merkins
    – Ballerina Squats
    – Shoulder tap plank jacks
    – Monkey humpers
    – Groiners
    – Donkey kicks
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, 4 reps at 4 corners)
    – Rosalitas
    – Leg raises
    – LMCs
    – American Hammers

    Mosey back to start where we wrapped up with a 20 IC flutter kicks, 20 IC penguins, and 10 gas pumps.

    COT, Name-o-Rama, Prayer.

    Fury is this weekend! Inferno coming up!.

    Great having you join/read. Let’s do it again soon. SYITG

  • Repeato – from Akbar

    4 PAX this morning for a muggy beatdown at the Marsh. Usual arrival at 5:10 to see Waterpik and Hammer picking up trash and stretching. An on time arrival from Whacker and we were ready to get to work. YHC remembered the Q late in the day and headed to the backblast to repeat a workout over a year ago.

    Conditions: 73 degrees and Humid
    Warm Up: SSH, Grass Grabbers, Arm Circles, Windmills, High Knees, Butt Kicks

    Playground: 10 pull ups, 10 merkins, 3 sets OYO

    Mosey to the Lakefront wall for the Thang. Exercise on the wall x10 IC, various mosey to the street for second exercise x 10 IC and sometimes OYO

    Bulgarian Split Squats, lunge walk, Calf Raises
    Dirkins, Bear Crawl, Bouncy Squats
    Freak Nasty, Crab Walk, Superman
    Stone Mountain, backward lunge, Shoulder Taps
    Repeat x2, mosey back

    Mary
    LBC, Flutter Kicks, Rosalita, Jane Fonda x10 IC

    Count, name, and Hammer prayed us out with intentions for family and those in the Rolling Fork, MS tornado this weekend.

    Announcements
    Fury Convergence at the Lakefront Saturday 6am to 6pm.

    Always a pleasure to start out my week with you guys. Thanks for following my lead, Akbar

  • A1C you later! – from Russo

    Warmer and breezy this morning for training session 6 or so for the Fury Friday match of death. I’ve now read and heard the promo from our compadres at the A1C, but as with any good movie (or home improvement show where they love to shout “we have something to tell you that will blow your budget”), there’s an Act 3 surprise: it seems the Splashpad now has a cornerman to counteract Turbodog: the Godfather, Quarterpipe. Much like Ali was in the Hulkster’s corner at the inaugural Wrestlemania, I fully expect Quarterpipe to run interference with a steel chair at some point (only to have Turbo chase him around the ring and throw him over the top rope).

    But I digress. Today was all about repeating a previous performance until it’s second nature. We’ll need that repetitive “paint the fence” and “sand the floor” movements to counteract the flying fists and feet of the Diabetic Diabolical Duo.

    Warmup – all 10x IC
    – SSHs
    – Imperial walkers
    – Grass grabbers
    – Toe touches
    – Self love
    – Cherry pickers
    – Arm circles

    Thang
    Mosey around old Mandy and lakefront, where at every other block or so, perform one of the following subs sets:
    10 shoulder tap merkins
    10 lunges (2 is 1)
    10 leg raises
    10 ballet squats

    Or

    10x Sealjacks IC
    10x Crab cakes
    10x Penguins IC
    10x Crunchy frogs IC

    Or

    10X Sealjacks
    Bear crawl around the square on the corner
    10x Donkey kicks
    10x Monkey humpers

    Once we made it to the seawall it was:
    – 10 IC Freak Nastys
    – 10 IC durkins
    – 10 IC BSSs (2 is 1)
    – 10 IC step ups (2 is 1)

    At rips: Rocky Balboas and 3 trips up and down the rickety but always reliable stairs.

    Lots of good chatter today, where we discussed the best movie scores, Tim Burton’s weird wife, The Goonies, Hollywood’s underbelly, afternoon PG-rated HBO movies (“Just One of the Guys” I’m looking at you!), and foods that make us belch (Cucumbers ftw!!)

    Mosey back to the Pad, where 6:01 meant it was time for COT, Name-o-Rama, and prayer to close out.

    Thank you to both of my compadres this morning and to the millions of our fans.

    SYITG

  • LET’S GET READY TO RUMBLE!!!!!!! – from Jose10k

    The cage match of death challenge has been accepted. Russo threw down the gauntlet, and the boys at the A1C answered the call. The Pelican and Russo in one corner, Jose and Moby in the other. Dipping our hands in glue, then into shards of glass (Kickboxer style). The boys at the splash pad don’t know what they’ve gotten themselves into. Y’all know him as Moby, but on the street he goes by many other names: “The Master of Disaster” , “The King of Sting”, “The Dancing Destroyer”, “The Prince of Punch”, and “The Count of Monte Fisto”. The Pelican needs to fear him. We have the upper hand, we’ve got an ace in the hole, we’ve got Turbo Dog. A five pound vicious Kujo ball of aggression. Today was just another day to prepare for the showdown for Friday beatdown bragging rights.
    Warm-ups: various stretches, nothing special
    The beatdown: KISS (keep it simple stupid) 4 corners (10 merkins, 15 squats, 20 lbcs), rinse and repeat 5 times.
    Moby prayed us out.
    Tomorrow, Marsh Madness
    following weekend, the convergence known as the Fury.