F3 New Orleans

Tag: Barely Legal

  • Not so Lazy Dora – from Akbar

    8 Strong today, welcoming Grover for a beatdown before he left back to Arkansas. Wicket’s first visit to the Gipper as well. The 20 year old and 7 year old brought the average age down to 49.5. The plan changed when Grover forgot his running shoes, wearing Janowski’s instead. YHC was pleased to oblige in changing the Dora to a Lazy Dora in his honor.

    Warm Up
    20 SSH Hyper Speed, Arm Circles, Grass Grabbers, Toe Touches, Windmills

    Mosey for a stop at the Rock Garden for 20 Curls, 20 Rows OYO

    Courthouse – Lazy DORA – P1 does exercise, P2 does hold, switcheroo after 20 reps
    50 Plank Jacks, Hold Plank
    100 Jump squats, Al Gore
    200 Merkins, Superman hold
    300 LBC, Shawshank Redemption hold – Andy Dufrain would have been proud. All thankful we didn’t have to crawl through a tunnel of crap first.

    Smokehouse speed drills – From benches to the Smokehouse and back
    Full Sprint, jog back
    Backpedal half way, sprint, run back
    Karaoke Left, sprint, run back
    Karaoke Right, sprint, run

    Benches by the Smokehouse –
    100 Bulgarian Split Squats, 100 Freak Nasties – cumulative partner
    P1 Works, P2 runs the Courthouse stairs with 10 calf raises at the top

    Rock Garden
    20 Curls, 20 Rows

    Flag
    20 Jump Squats, Max Hand Release Merkins

    Mary – Crunchy Frogs, Rosalita x 10 IC

    Count, Name, and YHC prayed us out

    Announcements
    Fury FQ 12 – April 1st Convergence on the Lakefront 6am – 6pm
    Endurathon – March 16/17 – Fontainebleau State Park – sign up to run with the F3 Team

    NMM
    Wicket has awesome hair that all of us (except Grover) would love to have now.

    Instructions for the Lazy Dora brough some blank stares due to the lack of directions. It was more of a broken up Lazy Dora – but we got 650 reps out of it.

    BBQ presented Turbo with a plaque and hat for finishing in the top 3 short course race last week. Beast.

  • Hit the Bricks! OR When Everyone’s Falling Apart, It’s Time to Push ‘Em Harder – from Bushwacker

    With May weather showing up in February, who knew we would get more 50s in the morning! It was a welcome way to start a challenging beat down on what will prove to be a gorgeous day! For YHC, this morning was about putting my money where my mouth is. There have been some grumbles about the same people signing up to lead the same workouts, and, to be quite honest, the work outs and moral are suffering. How creative, challenging and dynamic can a Q be with his beat down, when he’s lead the same one on the same day 30 out of the last 40 times?! So Bushwacker’s name was added to the sign up sheet and he brought the pain! (maybe a little too much?)

    WARMORAMA

    With Q running a little behind setting up props for the main-ish event, Zoo lander was kind enough to get things started with some Toe Touches and 1 or 2 other exercises. QIC continued with: IC 5 Torso Twists, x10 High Knees, Butt Kicks, Scuba Steves, Mountain Climbers, Shoulder Taps

    THANG

    OYO 100 Lunge Walks towards the west, then mosey to The Shaft.

    1st and 10:

    Markers were set up on the sea wall at 20′ intervals (not enough room for 10 yard intervals). Starting at the 1st marker each man started 11’s with 10 merkins and 1 Burpee in the same place. After, sprint to the last marker and recovery run back to the second marker for 9 Merkins and 2 Burpees, sprint to the end, recovery walk to marker 3, etc. etc. When finished, return to the start and Plank or core exercise to wait for the 6. It was as the process was being explained that Grundy graced us with his presence.

    After all the PAX (and then Jose) had finished, they took advantage of the markers to run Suicides (or Gaskets, Wind Sprints or whichever moniker you prefer).

    Next was a mosey back to the Gazebo, which was when Grundy revealed his inhaler on account of a mild asthma attack! He eventually made it to find Akbar’s Ring of Fire in progress. Whereas the Ring of Fire is a circle of Planks where each man drops for a Merkin as the count reaches him, Akbar’s version consists of a Merkin followed by a leap to to your feet and a hop with hands raised, all in a Burpee-ish fashion. 50 some-odd counts later, the Pax returned to 100 Lunge Walks OYO then mosied the rest of the way to the flag.

    By this point JV was stealing Jose’s grumble thunder regarding all of this darn running, on account of a lingering mystery injury to his foot/ankle. At the flag: 25 Jump Squats OYO, on the wall for: IC Freak Nasties, Irkins, Dirkins, and 25 OYO Box Jumps, where the acutely winded Grundy barked his shin on the cocnrete wall. EMT Todd was on sick leave, and since almost-Eagle Scout Baby Yoda was not present, the always prepared and ever dependable Zoolander leapt into action grabbing a first aid kit from his truck for a little BLS work on the twice-felled Grundy.

    Mosied to Noah Ark and circled up for a variation of Global Warming, where Holding AL Gore, each Pax counted off as they popped up (or squatted lower) individually, counting to 100.
    Mosied back to the flag for…

    MARY

    IC x25 Flutter Kicks, 20 Hello Dollys, 20 Wife Pleasers, 25 Freddy Mercurys, OYO 100 100’s

    COT

    Count, Name, we lost a few of our brethren along the way in Waterpik, Bird, and Grundy, though some came back, in the ineffably resilient Grundy,and some joined late, in Maverick, and later, in Cowbell (Starsky). Speaking of joining us, even though YHC missed his latest actual return last week, welcome back Cotter in Butt Splice! He was kind enough to pray us out on this lovely lovely day.

    The Endurathon benefiting the Nehemiah Project is coming up on March 17-19 at area 3 group camp at Fontainbleau Sate Park. Support the F3 team by sponsoring a loop, or joining in running a loop with Jose, Hammer, Speedy, or Tank. There will be camping Friday and Saturday night so bring the fam!

    The Fury, the Northshore’s 7th anniversary convergence will be on Saturday April 1 starting at 6am on the Lakefront. 12 45 min beat downs, 12 Qs, every hour on the hour! Come for 1, 2, or 12 like Tank. Drinks at the Barley Oak to follow at 6pm. See Slack for the sign up sheet to see who will be Q and to let F3 know which beatdowns you wish to attend. Let’s get a crowd all day long!

    And finally, making this thing – OUR thing – the best it can be, as well as the most attractive to sad clowns and other guys who generally might consider joining us, it takes the effort and dedication of all the PAX. If, excuses aside, your schedule legitimately allows it, consider coming out to a week day beat down and see your brothers more than once a week. As long as Ive been in F3 I can truly say that getting up has been treacherously challenging some mornings, but not once have I EVER regretted getting to a beatdown!
    And while we’re at it, let’s give Russo, Akbar, Shooter, and Waterpik a break and commit to a few Qs. Sign up and let’s get as full as we can a month out each month.

    Big congratulations to Amnesia who, rumor has it, has accepted job offer in Pennsylvania, and to Cowbell and Mrs Cowbell who are expecting TWINS!!!

    Gentlemen, I remain humbled by the opportunity to lead such a fine group of guys, and appreciate your willingness to follow that sometimes fickle, sometimes grueling, sometimes non-sensicle lead

    Bushwacker Sr.

  • Global warming with Al Gore – from Fletch

    7 strong in the gloom of this humid morning at the Gipper.
    Warmup: toe touches, grass grabbers, merkins, arm circles, Peter Parker’s, imperial walkers, windmills and hillbillies.
    Thang: started with bear crawl to the street.
    Burpee Dans (1 burpee 4 lunges) to the corner. Shuffle, left foot forward then right foot forward to the next corner and mosey to the Taj Mahal. Circle around the flag and 1 round of BLIMPS: Burpee’s (5), Lunges (10),Imperial walkers (15),Merkins (20),Plank jacks(25) Squats(30). Global Warming, hold Al Gore position and slowly shuffle around flag and do 15 big boy sit-ups reverse direction and 10 merkins reverse again and 20 Bobby Hurleys. Mosey around the building and 1 more round of global warming and 10 Parker peters ic. Bear crawl to the road, shuffle, backpedal and mosey to the rock garden for curls, tricep extensions, grave diggers ic and mosey bak to the Gipper. Barely legal prayed us out. All had a good sweat going. Great workout! Thanks

  • The Lions Share – from Akbar

    14 strong at the Lakefront today in bitter conditions. Einstein down range from F3 Houston – who brought an FNG, and 2 other FNG’s related to the first FNG. A family affair. Slots joined us mid-way appearing from nowhere. Did I say it was cold? We got warmed up fast.

    Conditions: 30 degrees and breezy

    Warm Up
    50 SSH, 5 Burpees, 40 SSH, 5 Burpees, Self-Love, Toe Touches, Grass Grabbers, 30 SSH, 5 Burpees, 20 SSH, 5 Burpees

    Thang – Ladder from 100-10 with some runs in between

    100 Squats
    90 Crunchy Frogs

    Mosey to Rips

    80 Rocky Balboa’s (2-1) with a squat jumps after every 10 reps
    70 Wall Plank Jacks – Feet up on wall

    Mosey up Noah’s Ark to Claiborne
    60 Around the World Lunges – front, side, reverse each leg = 6 reps x 10

    Mosey down Claiborne to the old Varsity Sports
    50 Bird Dog Crunches 25 each side

    Mosey back to the Flag
    40 Merkins
    30 Supermans

    Mosey to Noah’s Ark
    20 frog leaps – Hands behind head

    Mosey back to the Flags
    10 Navy Seal Burpees- courtesy of Einstein – Merkin, right leg to right arm, Merkin, left leg to left arm, Merkin, Jump with Clap at top = 1

    Wall Freak Nasty IC x 10

    Mary IC x 10

    LBC, Mountain Climbers, Peter Parker, Jane Fonda, Monkey Humpers, Flutter Kicks, 100’s, Gas Pumps (BBQ led IC)

    Count-o-rama, Name-o-rama
    Welcome FNG’s Parcheezi, Mahoney, and Baggins

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    Circle up, Paw Paw prayed us out

  • You say Tabata. i say Tabata – from Mobydick

    YHC arrived earlier than usual and checked the calendar and saw no one had claimed the Q. I signed up just as the rest if the PAX arrived. After a a stretchy warmup and a bit of techno fumbling to get the phone sound to work we launched into a 2 min on 1 min off tabata of 5 exercises. SSH/Merkins/Crunches/Squats/Burpees. All on your own. After three rounds what happens is one reaches ones own point of exhaustion. The day after was sore in some new places so all went as planned. COT and a prayer of gratitude for our inner strength it was off to meet the world.

  • Ballgames – from TurboTax

    After a quick warmup of imperial walkers, toe touches, mountain climbers, windmills, SSHs, and seal jacks, the PAX headed over to the Justice Center for some ballgames. Operating in a cone demarcated field, the PAX played a passing game with a tennis ball. Various permutations with various penalties for fumbles had the PAX working hard on their ball skills. Tanked Up was particularly adept at handling the ball, and one can only think he gets lots of practice. At any rate, fun for all and then we traveled back to the shovel flag for our countorama, nameorama and prayer. Thanks for letting me lead guys. Krazy Ivan this Friday at 8 p.m. Mandeville Lakefront gazebo with F2 afterwards at the Barley Oak.

  • Four Cistercian Monks + One – from Einstein

    A cool 40 degrees for the gathered PAX, this past Wednesday morning, at The Gipper
    And good to see cousin Bushwacker, with broken wing, some how able to fling water-logged cinder blocks around with one arm.
    His only complaint was the silence – how quiet us oldsters were. He broke the monk-like silence with some welcomed chatter.

    Warmup:
    Toe Touch, Imperial Walkers, SSHops, Cherry Pickers, Hillbillies, Scissors, etc

    Event: 3 sets of cinder block coupon work, each followed by a run around the block
    set one; upper body
    set two; core
    set three; legs

    Mary: bear crawl, crawl bear

    Count-o-rama, Bushwacker leads us out with early morning matins.

    Cheers

  • Boss Boss….The Chain Plus – from Mobydick

    The Gipper had a perfect morning for The Chain…Plus. The PAX was small so we all got plenty of drag time. After a brief untaxing stretchy warm up the 4 of us ran a block to where the chain was laid out on Columbia St then of we went dragging it back the way we came through the oxlot a block away. Then another block run to get the Plus…two brake discs from my recent brake job 40 lbs or so and back to thread the 100’ of chain through them. Now we are ready. A count off to keep the 4 of us organized. Number one YHC took of with both end of the chain and dragged the brake disc as far as the burn would let me. Mean while 2,3,4 did an exercise. When the rattle if the chain stopped they ran the 100 yards or so and number two picked up the chain ends and dragged it back as far as he could go while 1,3,4 did the exercise choice of 1. When the noise stopped of we run to stopping point and 3 takes it back mean while the pax does what 2 suggests til tge noise stops and of we run. Hopefully you get the idea thank for 45 minutes nobody stopped doing something. Four round trips each brought us to the final block long drag back to the truck. Einstein seemed to go forever though he had to stop once fir traffic and found out how hard it us ti regain momentum.
    A final short mosey to the flag and an obligatory SSH x10 to take us to COT and a prayer.
    Turbo you missed a good one.

  • Working Off the Christmas Eggnog – from Einstein

    A cool 40 degrees for the gathered PAX, this Wednesday morning, at The Gipper

    Warmup:
    Toe Touch, SSHops, Shoulder Rolls, Neck Rolls, Seal Jacks, Peter Parkers, Parker Peters
    mosey over to the front of the Justice Center

    Event: partner up for Dora 1-2-3
    partner one starts on 100 burpees, partner two runs up the promenade then backpeddles on the return – flipflop
    partner one starts on 200 flutter kicks, partner two runs further up the promenade then backpeddled on the return – flipflop
    partner one starts on 300 squats, partner two runs up the promenade, bunny hops up the stairs, starjack jump atop, backpeddles on the return – flipflop

    then onto the benches for step ups – left leg, right leg, side and front, box jumps, bench leap-overs,
    freak nasties, incline merkins, decline merkins, decline shoulder tap merkins

    mosey back to The Gipper Trail Head

    Mary: rosalitas, iron crosses, crunches, jane fondas, one minute plank

    Count-o-rama, Barely Legal leads us out with a prayer.

    Thanks guys. Always fun to lead

  • On the first day of Christmas my True Q gave to me… – from Mobydick

    YHC has never been a big fan of running. But the season and the setup was too tempting. Downtown Covington provided the setting by randomly placing lighted 12 days of Christmas all over. The thang was run from one to twelve and add an exercise and that many reps at each day. The placements meant the route crisscrossed downtown multiple times. On the first day of Christmas your Q gave to the pax one kraken burpee and off-we go. The second day added 2 toe touches the third added 3 windmils +4 lunges +5 merkins +6 squats +7 swimmers + 8 monkey humpers +9 interior walkers +10 cherry pickers +11 SSH +12 crunchy frogs. Add up the multiple rinse and repeats and the nearly 3 miles of mosey and a good time was had by all. The COT just happened to end at the real flag pole in front of the courthouse.