F3 New Orleans

Tag: Barely Legal

  • Return of the Green Mile

    19 pax showed up to the Lakefront on Saturday Morning, for a beatdown known as the Green Mile.

    Pre-thang; 2 miles Tanked up, Bushwacker, Barely Legal and a late arriving YHC.

    The thang:

    Warm up: SSH, IW, Mt climbers, Slow skwaats, and dippy birds all IC x 20

    The Green Mile: 1/2 mile from shovel flag to eastern playground with 7 fire hydrants along the way. The pax were instructed to perform 5 merkins and 10 squats at each hydrant on the way down and 10 merkins and 20 squat on the way back. The pax returned to the shovel flag with 30 min to spare, just enough time for a second round. Only this time it was 10 merks/20 squats on the way down and 5 merks/10 squats on the way back.

    Cooldown: SSH, IW, Mt climbers, Slow skwaats, and dippy birds all IC x 20

    It seems that the pax has some superhumans among them: with Zoolander only weeks out of surgery for a lower leg fracture, leading the front of the pax…unreal. And Tanked-up despite finding a 7th gear to end the workout up front, well done guys.

  • F2 With the boys

    Warmup– SSH, Windmills, Toe Touches, Mummy Walk,

    Main Event–10 minute circuit– 10 of each, Squats, Merkins, Scissor Kicks, LBC’s. Include stair run and 50 meter run.

    Move on to arm presses and extended arm rotations.

    Mosey back for some cool down exercises.

    Prayer led by Grundy then on to the Top Room for some refreshments

  • Circuit court in Session

    Recovering from Waterpik’s light rep but high intensity beatdown from the day prior. YHC decided to bring some coupons of his own to the Gipper crew. Arrived at the AO to the sights of Moby, Akbar and Maverick loosening up around the flag. Knowing the PAX would soon swell by 4 as Cowbell rolls in hot and the prethangers of Legal, Turbo and Einstein come strolling in. Brief chatter as the instructions are given to what this beatdown will entail and wanting to make sure no modifications would be needed we jumped to it..

    Brief warmarama all IC 15 SSH, Imperial Walkers, Windmills and Toe Touches followed by our first 1:30 of the daily ISI (15:30 total for our final day) T-👏🏻 to all the participants on this great challenge offered up by the Northshore’s Bushwacker.. I never could have pushed through without the push of the PAX for this one but certainly glad I did.. Cowbell mentioned adding up the total cumulative count to know officially how long of planks we completed.. Look forward to seeing that number Cowbell, not to worry we will confirm with Grundy on your specs just to be certain nothing’s missed..

    Circuit court in Session

    PAX starts the Mosey carrying the coupons over to the Justice center and along the way Q has one of the PAX retrieve a medium boulder from the rock pile to add to our gadgets that will be used on this Gloom.

    Arrived in the middle for a long explanation by your YHC, but thankfully this high IQ PAX was able to put it all together. We created 7 stations with the 8th acting as our timer of sorts.

    S1 Band curls, S2 Jump rope, S3 Mountain climbers, S4 Boulder Shoulder raises, S5 Stretch Ball sit-ups, S6 30lbs plate press, S7 Alternating Step-ups and S8 controlled the timing by running to JC up the ramp down the stairs back up the stairs and backdown the ramp returning to the start creating on round of completion once of course the PAX dropped and completed 1:30 of Plank before the switch and the next round..

    Timing played out perfectly as each PAX completed the 8 circuits by 0640.. We gathered up our coupons and returned to the flag with a min to spare, so Q introduced a sample of next months challenge with a 30 sec hold in the lowered squat position.

    Counted off, announced the F2 plans, COT.

    Thanks to Maverick for leading us out with a prayer!!

    Always enjoy posting the Gipper with the Covington PAX and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Modified Spartan Run (Take Two)

    After the looming destruction of the storm (formally known as Barry) disrupted participation for my last Q on the Lakefront, I felt as if some guys missed out on a nice wholesome exercise, and it was in our best interest to bring that mother back for round two.

    The PAX started with a quick warm-up; arm circles, windmills, imperial walkers, toe touches, and side strattle hops. We mosied to the rock garden, where each man selected a stone/boulder that we carried overhead to the top floor of the courthouse parking garage (feel the burn).

    We proceeded to sprint and jog around the lot, broken up by exercises that I called out: Merkins, Colt 45’s with the rocks (look that one up), burpees, squat to push press, hammer curls, shoulder press…on and on. Doesn’t sound hard? Try it for 35 minutes.

    We mosied back to the rock garden with stones overhead (feel the burn), which, by this time of morning, we had a couple of curious onlookers. No time left for core, no one cared. A good time had by all. More to follow…..

    Bean out!

  • Gipper before Gnarly

    “It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way…”

    Yes, and us polite Northshore`ians would face the uptowners guillotine late Wednseday night. So an easy workout was the call for Wednesday morning.

    Here is how it went:

    disclaimer

    warmup ICx20: ss hops, toe touch, arm circles, good mornings, imperial walkers, high knees, butt-kicks, smurf-jacks

    mosey to the Taj-Mahal: circle up around the flag pole for a ring of fire – pushups and bear crawl clockwise, pushups and bear crawl counter clockwise.

    step over to the nearby “Grassy Knoll” for 10 sprawls and 10 roll-ups

    mosey to the Justice Center parking garage top for a deck of cards routine – using: clubs to do crunches, hearts to do hillbillys, spades to do squats, diamonds to do merkins, joker to do wife pleasers. When a “2” card turned up, we did a 2 minute plank

    mosey back to the flag as time expired.

    Shooter prayed us out with a good one.

    Thanks guys – it’s always a fun Wednesday morning at The Gipper.

  • Barry?

    Devoted PAX posted unabashed by the threat of Barry. Meeting locale was moved from the Lakefront to the Milestone Marsh.

    Legal kicked off the beatdown with some warm-ups under the cover provided by Tyler Thomas Park. The rain held off so Legal led the PAX out into the great wide open with a short jog to the median on Marigny Ave.

    Legal organized an hurricane hoedown which consisted of a core routine; 4 exercises, 7 sets. Flutter kick circuit performed in cadence: 7 IC seated flutter kicks with hands raised in hallelujahs. 7 IC slightly reclined flutter kicks, then 7 IC normal flutter kicks, and finally, 7 IC LBC flutter kicks. Rinse and repeat to work your way down the cadence ladder 7,6,5 and so on. Burn baby burn! No mas.

    The remainder of the beatdown was a modified spartan run (30-35 minutes). Each set was broken down into a sprint or jog for half a city block, a 10 rep exercise, then sprint or jog remainder of the block. All at Q’s command. Various ad-hoc combinations ensued (e.g. sprint-burpee-jog; jog-Mercan-jog; sprint-arm circles-sprint, etc. etc.). Bubba and Hammer putting on the after burners with the sprints. Tough beatdown, but no one yak’ed. Great job men!

    Stay safe.

    Bean signing off.

  • Twenty Hate

    YHC rolled up to The Gipper in the Gloom this morning armed with the knowledge that Grundy turns 28 years old today. What better present could YHC bestow than a proper beat down? So once the preliminaries were out of the way, the birthday celebration began with a warmup of

    28 Seal Jacks IC and 28 Toe Touches IC followed by the first of four 70 second front planks

    Mosey to the back of the Justice Center where YHC deployed a quick feet ladder a few yards in front of the stairs. The PAX then executed some agility drills:

    two feet every hole then one foot every step up the stairs, leading with the right foot on the first two trips and the left foot for the next two trips

    two feet in and one foot out then one foot every other step up the stairs, again leading with the right foot for the first two trips and the left for the next two

    hop scotch through the ladder then two foot hops every step up the stairs, leading with the right foot for the first two trips and then left for the next two

    lateral one foot hops through the ladder then crossover run up the stairs, leading with the right foot for the first two trips and then left for the next two

    The PAX then hit their second 70 second front plank, made their way to the North side of the Justice Center for 4 sets of 7 T Merkins punctuated by 28 yard sprints, and then hit their third 70 second front plank.

    Mosey back to the South side benches for 4 sets of 7 lateral box jumps separated by 28 yard sprints.

    Return to the quick feet ladder for a four rounds of high knees through the ladder followed by a jog up the stairs and then a single depth jump on the way down the stairs and four rounds of two feet every hole moving laterally and then sprinting up the stairs as quickly as possible.

    Last 70 second front plank, giving us a total of 280 seconds in the front plank position on the day (leaving our ISI participants with only 20 seconds to complete on their own to punch today’s 300 second ticket), and then return to the trailhead with a mosey.

    4 way Jane Fonda (straight leg, forward circles, backwards circles and pulses) for 7 reps each, 28 Scuba Steves IC, and 28 Nolan Ryans each side IC and this morning’s twenty hate birthday celebration was complete.

    Nameorama, countorama and a short prayer to wrap things up.

    Thanks for letting me lead today guys and Happy Birthday Grundy!

    Next Wednesday is Einstein’s 3rd year anniversary Q. Don’t miss it!

  • ACME Round Robin

    Eight PAX arrived in the Gloom at The Gipper this morning only to learn that their favorite out of work hairdresser had been called away from his Q duties for, get this, work. Those who do not know him better might think that “work” is his euphemism for “fartsack” but they would be mistaken. When Hollywood calls, real life movie editors must respond, Q duties notwithstanding. So there we were left in the Gloom to our own devices.

    Not one to let a leadership void go unfilled, Shooter stepped up to the plate to suggest a Round Robin Q. The Mumble Chatter of assent was heard by all and then Shooter chose the magic number of twelve and got us started with a warmup of 12 reps IC of windmills, toe touches, imperial squat walkers and side straddle hops.

    Blood flowing, we moseyed to Bedrock for an appointment with coupons. After 12 IC each of OH presses, rows, curls, chest presses, chest presses with legs at 6 inches, triceps kickbacks, OH tricep extensions and lateral arm raises, we shed our coupons and headed over to the back of the Justice Center where YHC picked up the torch.

    There, the PAX partnered up for rounds of Wile E. Coyote, coupled with butt kicks, high knees and ice skater hops. Partner one made his way up the Justice Center ramp suspended with hands and feet only on the railings (a suspended lateral plank walk with consequences) while partner two performed the requisite butt kicks. Flip flop with your partner and then rinse and repeat for two more rounds substituting high knees and ice skater hops for butt kicks. YHC has loved the Wile E. Coyote since experiencing it at a Charlotte Metro beat down and hopes to share the pain with the rest of the PAX at his earliest opportunity.

    Jose 10k is somewhat glum about the possibility of more

    Cowbell then confidently assumed the mantle of leadership and mosied the PAX to the top of the Justice Center parking garage. We promptly partnered up again for a Dora 1-2-3 of Putins (100), Merkins (200) and LBCs (300), punctuated with trips to and from the nearest light pole with 3 burpees at each turnaround.

    The sweaty and heavy breathing PAX then made their way back to The Gipper for the COT. We would have made you proud this morning, Steve.

  • Boot, Scoot, and Burpee

    It was F3 Northshore’s own ne’er-present Ocho that EH’d YHC exactly a year ago. The High Impact Men of this group routinely post to support each other and lift each other up, day in and day out. Despite the broken leg and ankle, there was no way YHC was going to give up his anniversary Q and miss out on celebrating this gift of F3. So, with QIC donning a Boot and a Knee Scooter, we got started with a long “warm up”:

    12 x Toe Touches

    12 x Arm Circles

    12 x Gas Pumps

    12 x Putins

    12 x Scissors

    12 x Heels to Heaven

    12 x Air Presses

    12 x Oblique V-Ups

    12 x Little Manny Crunches

    12 x Crunchy Frog

    12 x Freddy Mercuries

    12 x Van Gohdas

    12ish Flutter Kicks

    12 x Morrocan Night Clubs

    12 x Lazy Peter Parkers

    12 x Scorpion Kicks

    12 x LBCs

    12 x Cherry Pickers

    12 x Cherry Pickers

    …and 1 Burpee

    Short scoot toward Mississippi and we circled up for some high rep Mucho Chesto:

    18 x Merkins

    18 x Wide Merkins

    18 x Diamond Merkins

    18 x Stagger Left Merkins

    18 x Stagger Right Merkins

    …followed by 12s. Why 12, and not 11 asks Jose 10k. Because that’s how many screws are in the old kicker, Jose.

    We partnered into groups of 3 and completed Freak Nasties on the Lake Wall and Big Boy Sit Ups on the side walk with 2 Partners carrying the third in between. Grundy and Toto were great sports as they quickly learned that they’d be carrying QIC for each run. Thanks guys!

    Circled up for a Mucho Chesto bonus:

    12 x Military Merkins

    12 x Makhtar N’ Merkins (5 count?, 6 count?…who’s counting?)

    12 x Irkins

    12 x Carolina Drydocks

    12 x Dirkins

    Back to the shovel flag for some Mary:

    Hello Dollies

    Jane Fondas (Left)

    Abrinome

    H2H Freddy Mercuries

    Wife Pleasers (grunted out by Sparky)

    Jane Fondas (Right)

    100s

    …and 1 Burpee

    Counterama; Name-orama; Maverick prayed out the group of 21 PAX. Thanks for following my handicapped lead, men. SYITG.

  • To Keep the Backblast Short…

    Bushwacker lamented that he had yet to do a workout where the Pax does one thing for the duration of the workout. It’s a simple idea but it can be tough to find that right workout that fits the time frame just right. I drill into the f3 exercise list searching for that perfect but elusive combination of a tough routine that will take the whole time. One of the reasons I particularly like doing this is that it can keep the backblast short. I’m all for that! Luckily, I was able to find one for this beatdown.

    After a warmup of IC Seal Jack’s, windmills, cherry pickers, and high knees, the Pax moseyed the shortest distance possibly ever in F3 history (about 50 feet) to diagon alley. If you are wondering what diagon alley is, it’s what I’m starting to call the alley that connects the trailhead and the justice center. Deal with it…

    We did walk like an Egyptian down the alley to the stop sign. This exercise is an indian run concept using lunges and holding them until the entire group moves forward one leg at a time with the person in the back running to the front. The cycle continues until said destination is reached.

    We then made our way to the justice center for the main event. The exercise was a simple 11 series with jump squats and merkins, the caveat is that you do the jump squats in the back of the justice center and the merkins in the front. In between you do an indian run as a group.

    Everyone did a great job and all told the distance of the indian runs was over 2 and a half miles!!!

    After our last lap we made our way back to the flag where we circled it up, counted off, and cowbell prayed us out.

    What an honor it is to lead. Thanks for letting me do that.

    Until next time,

    Grundy