F3 New Orleans

Category: Northshore

  • 7 Card Studs – from Mobydick

    In the gloom and drip of a passing storm the oldest pax I have ever seen ( combined average 67 years) assembled under the shelter of the Depot. Mobydick Dick, Einstein, BBQ showed up despite the wx.
    Since I wasn’t aware of the current challenge I came with a deck of death. After a reasonable 20x stretch of SSH/Gm/AC/SL a hand of seven card stud was dealt. Hearts were burpees Spades deep squats Diamonds hand release Merkins Clubs were knee touch Lunges. Never saw so many big hearts. Closed out with 100xs crunches and 20x Jane Fonda’s/Leg lifts/Crunchy frogs. Einstein won the Q next week with Full house Aces over 8s. Mobydick prayed us out. Not bad for some old guys.

  • Jaybirds – from Akbar

    2 Jays gathered this gloom to postpone the punishment of the upper body. When Hammer explained what IPC week 2 looked like, YHC knew the correct decision had been made.

    Warm Up: IW, Hilbillies, Grass grabbers, Self-Love x10

    Mosey to the Lakefront for the Thang: Light Poles and Ladders

    5 light poles. Perform 10 reps of said exercise at pole 1, 20 at pole 2, 30 at pole 3 up to 50 at pole 5. Exercises were as follows:

    Squats, LBC’s, SSH, Rocky Balboa’s

    When on set 4 of SSH, we were at a stop sign at Noah’s Ark and a car pulled up. We simultaneously laughed – wondering what the driver must be thinking of 2 grown men flapping around like birds. At least we weren’t doing Monkey Humpers.

    Mosey back to the basketball court for Sister Mary Catherine’s. 10, 20, 30, 40 on each line – time called.

    Mary: 25 Mountain Climbers

    Short Countorama, Nameorama and YHC prayed us out: safety for South Louisiana, thanks to all of those still helping, and protection from the evil one.

  • The Young and the Restless: IPC week 1.2 – from Akbar

    15 braved the Lakefront on a beautiful day for a beatdown, 1 in a stroller. No, it was not Bushwacker. The 2nd day of IPC week 1 was upon us, and the plan was to have 2 Q’s. Jose 10k took the 2nd Q with a plan for football, but with only 3 PAX not doing IPC, it was a bust. So – Jose10k and Barely Legal did it again. T Claps guys.

    After an elongated explanation and several questions, the playlist started and we got to work. Speedy and Tank were out of the gate hot with Hammer not far behind. Great work again guys, everyone finished. Here are the results from the score sheet – missing a few times.

    Speedy 26.24

    Tank 27.16

    Hammer 29.56

    Zoolander 30.0

    Steve 32.30

    Chainsaw 32.28

    Akbar 36.15

    Jose 10k 37:33

    Slider 38.15

    Enter your times here: https://docs.google.com/forms/d/e/1FAIpQLSdesBJtTGntJx9e2UfhmmcMyZ_UGEy6TtFk50Mz-W4DHHcN-w/viewform

    Bushwacker arrived at 0700 after his shift and Moby came strolling up in his convertible just in time for COT.

    And yes, Speedy beat Tanked UP! Impressive, a 17 year old and a 62 year old take the top 2 times. Tank may not be that restless – he went to cut a yard right after COT.

    YHC had trouble lifting the phone for a picture after this beatdown, great work by all.

    Jose10k prayed us out with thoughts and prayers, remembering 911.

    Coffeeteria at Book and the Bean.

  • 43 gets you HATE – from Jose10k

    Finally some cooler weather arrived. As happy as I was for the arrival of this cold front, I was happier for the arrival of 4 of my brothers.
    Warm-ups: ssh, self love, grass grabbers, torso twists
    The thang: The deck of death
    Hearts: hand release merkins
    Diamond: copperhead squats
    Clubs: apollo onos (2 is 1)
    Spades: right elbow to left knee, left elbow to right knee (2 is 1)
    Joker: 2 calf raises per step from bottom to top of the parking garage
    COT and Moby prayed us out. Thank y’all for allowing me to lead such a great group of men.

  • IronPax week 1 – from Akbar

    8 strong this morning for Week 1. YHC proctored and DJ’d while 7 went to work. Cowbell dropped by after his run for some F2. Finishing times were:

    Bean 35.10
    BBQ 43 (modified)
    Jose 10k 43 (modified)
    Einstein 44.15
    Barely Legal, Moby Dick and Maverick were close to finishing but had to bolt early.

    YHC prayed us out with thoughts of safety and thanks for all those coming in to help in IDA recovery from out of state.

    Lakefront is 2nd IPAX of the week with separate Q for those already completed.

    SYITG – Akbar

  • Almost a Murph – from Akbar

    6 HIM arrived at the Milestone Marsh with a late 0700 start for a Labor Day Murph.

    Conditions: Blistering hot and no wind

    WU – SSH, Self-Love, High Knees, IW x10

    The first run was great, possible YHC’s fastest ever – maybe even a PR. We finished up and headed to the playground to start in reps of 5,10,15 x 20 rounds. Music kept us going with hard rock classics.

    With about 5 rounds left, our jam session was interrupted by “How Great Thou Art” (the piano version). Was this divine intervention? We were all doing great. Or did my wife just bogart Spotify for her morning coffee accompanied by hymns? It was the latter, of course. After scrambling to switch it over, we then returned to Quiet Riot’s Bang Your Head and finished up.

    Heading out to the last mile, the PAX requested we take the route to the Lakefront, since it was a mile. YHC’s math skills failed again by trying to convert feet to miles on the first run. It was .5 miles, so we came up just short of the traditional Murph.

    COT – Hammer prayed us out with prayers of safety and recovery for Louisiana, and those still struggling with COVID.

    Bird had some trash bags and we picked up the Marsh as is our custom every Monday. We found a $1 bill on the ground, which we decided to add to our Waffle House tip. Looking forward to some good grub and air conditioning, we headed out only to find that WH had limited food and we couldn’t eat inside. So, we ordered some hot food and sat in the hot parking lot using Jose’s car as a table.

    Gret work men, thanks for letting me lead – Akbar

  • IDA ONLY ONE DHERE – from Einstein

    Well, what can I say. It was an awesome workout.

  • Rock You Like A Hurricane – from Akbar

    YHC arrived early in the gloom to plant the flag’s, knowing that the pre-thang crew would see it and wonder what was in store. Jose 10k an Tanked Up! came running up from the 2 miler and settled in with 5 others as we began the warm-up.

    Conditions: mid 70’s, no rain, slight breeze

    Warm Up:

    SSH, IW, HB, HKNEE’s x 20

    Freestyle, backstroke x10

    THANG 80’S – one of the best decades, especially for music.

    Partner up, 80 reps per exercise. P1 works, P2 mosey’s to the flag and does 5 Hand Release Merkins, then returns to relive Partner 1. Sets were divided into 3 exercises of 80 reps each, when done plank for the 6. We did 6 rounds as outlined below.

    1. Shoulder taps (1=1), twinkle toes, freak nasty, karaoke, 5 HR Merkins

    2. Stone Mountain, superman, air squared (Al-gore with overhead clap), bear crawl, 5 HR Merkins

    3. Nolan Ryan’s, Freak Nasties, Monkey Humpers, sprint, 5 HR Merkins

    At this time, Zoolander showed up and joined in. Better late than never.

    4. Shoulder taps (2=1), twinkle toes, freak nasty, run 5 HR Merkins

    5. Stone mountain, squats, LBC, lunge walk to flag, 5 HR Merkins

    6. Nolan Ryans, Freak Nasties, Monkey Humpers, backward lunge to flag, 5 HR Merkins

    Head back to the flag for Mary

    Box cutters X 20 – 6 inch hold (feet together), dolly out, up, together, down= 4ct

    LBC, E2K L/R X20; LEG RAISES, HANDS TO HEALS X10

    Count, name, Happy Birthday (57) Yellow Snow! Hammer prayed us out – safety for all during and after the storm.

    It’s been a great two years: met a lot of great men, lost a lot of weight, did some stupid stuff, and look forward to doing it again and again. Thanks, Russo, for the EH!

    NMM
    The main thang went a lot faster than YHC expected. Originally only having 3 rounds of 6 exercises total, another 3 rounds were added with some quick thinking. Basically, whatever Bushwacker complained about – we did more of. He was sore from work – which is a lot harder than what most of us do.

    Hammer entertained us with his insane knowledge of everything, peppering “did you knows” or “remember when’s” throughout the beatdown.

    Jose 10k was hurting from last night, and after a while just did whatever he wanted (he did run with Tank on the pre-thang). Thankfully Zoo showed up to take his place. See what missing Pickle Ball does to you? Great work guys.

    Playlist:

    · Ratt – Wanted Man, Round & Round
    · Scorpions – Rock You Like A Hurricane, No One Like You
    · Def Leppard – Rock of Ages
    · Whitesnake – Still of the Night
    · Quiet Riot – Cum on Feel the Noise, Bang Your Head
    · Billy Squier – The Stroke
    · 38 Special – Hold on Loosely
    · The Clash – Should I Stay or Should I Go
    · AC/DC – Back in Black
    · Twisted Sister – I Wanna Rock
    · Tesla – Modern Day Cowboy
    · The Cult – Love Removal Machine
    · Skid Row – Youth Gone Wild
    · Van Halen – Hot for Teacher
    · Queensryche – Jet City Woman
    · Echo and the Bunnymen – Lips Like Sugar
    · Violet Femmes – Blister in the Sun

  • 21-15-9 – from Akbar

    YHC had 2 beatdowns in mind and was on the fence about which workout to do all the way to the parking lot. Would it be 21-15-9 or a block grinder? Figuring we’ll have plenty of block work the next month, 21-15-9 it is (with a little block work too).

    WU – 20 x SSH, Grass Grabbers, IW IC; Self-Love x 10 IC

    Thang 1: 21-15-9 reps each set. First 2 exercises are always Merkins and Squats

    Set 1 21 Merkins, 15 Squats, 9 Australian mountain climbers (BTTW position). Mosey to benches at justice center.

    Set 2 Freak Nasty, mosey to next concrete stairs

    Set 3 Sister MC. Bear crawl to top of stairs

    Set 4 Monkey Humpers, run downstairs, back up, lunge walk downstairs, lunge walk up, bear crawl downstairs

    Set 5 Calf Raises, mosey to benches or somewhere for triceps

    Set 6 Freak Nasties

    Thang 2: 21-15-9 block work

    Set 7 21 block rows, 15 curls, 3 dirkins – rinse and repeat for 3 total sets

    Set 8 21 Tricep raises, 15 Chest Presses, 9 Goblet Squats – rinse and repeat for 3 sets

    Recover, back to flag for Mary

    LBC, Hello Dolly, E2k right/left x20; Leg raises x 10

    Workout called, count-o-rama, name-o-rama

    Announcements: Kickball at St Pauls with FIA Thursday. YHC 2 year anniversary Saturday

    Great work today guys, thanks for letting me lead – Akbar

    NMM

    21-15-9 is a standard count for crossfit, and there are many variations. I believe the standard is to do 21/15/9 reps of each exercise AMRAP for time. Russo would know that each of those numbers are divisible by 3, so you could vary by 3 sets of 7 and so on. Too confusing for a guy who can’t even add ISI numbers without a calculator. Great to see Yellow Snow out again for his 1st Gipper beatdown.​

  • Red Light, Green Light – from Russo

    Sometimes the most fun and effective way to get some something done is to take it back to when we were kids, when it seemed like everything was simpler.

    That was the goal this morning at Grandma’s. Grover owns the “Duck Duck Goose” beatdown, and I still haven’t found a way to plan an effective “Red Rover Red Rover Send Bushwhacker On Over” beatdown in a Post-COVID world, so in the meantime a fine looking Pax of 7 took to the old Mandeville streets to play some Red Light Green Light.

    Warmup (all IC 15x to 20x)
    SSH
    Grass Grabbers
    High Knees
    Cherry Pickers
    Imperial Walkers
    Mummy Kicks

    Thang
    Very simple: mosey around, call “Red light” randomly along the way, and perform exercises of varying reps (e.g. 10 burpees, 50 butt kicks) and distance (e.g. Duck walk), call “green light” to pick the mosey back up.

    The goal was to push the pace a little, but keep it light enough to figure out what our favorite football teams would do in the fall, and if there was time left, solve the world’s problems.

    Beatdown included the following:
    – circle ups
    – merkins
    – squats
    – Apollo Ohnos
    – Bobby Hurleys
    – monkey humpers
    – gas pumps
    – plank jacks
    – shoulder taps
    – butt kicks
    – duck walk
    – murder bunnies (what’s up, IRON Pax, we’re ready)
    – freak nastys
    – step ups
    – LBCs
    – big boi sit-ups

    YHC timed it relatively well, leaving no time for Mary, but plenty of time for a COT, name-o-Rama, announcements, and prayer from Hammer (thank you, sir).

    Announcements included kick ball this Thursday, Iron Pax starting up soon (register, earn points good toward nothing but pride and fellowship), and Akbar’s anny Q on Saturday.

    Thank you, gents, for joining and wishing Cowbell a safe and enjoyable trip out to Oregon this week.

    SYITG