F3 New Orleans

Tag: Barely Legal

  • F2 Brown Chicken Brown

    YHC was eager to get his Northshore VQ under his belt and thought what better way than to get a little F2 in afterwards. The plan was to have a 30 minute beatdown and head over to The Beach House for drinks and food.

    A pax of 8 showed up ready to have a leisurely light work out on the Mandeville Lakefront at 0600. Boy were they mistaken. YHC spent countless hours trying to figure out how to cram 1 hour worth of workout into a short 30 min. This is what went down…

    The Thang:

    COP #1) Warm Up:

    SSH X 20, Hillbillies X 20, Mtn climbers X 20, Arm circles f/b X 10

    Spartan:

    75 yard sprint, complete 10 merkins OYO, walk back to the start. Rinse and repeat X 12. #crowdpleaser

    Lazy Dora’s: 100 merkins, 200 LBC’s, 300 squats

    P1 does 10 merks, P2 planks, repeat until 100

    P1 does 20 LBC’s, P2 does 6″ leg hold, repeat until 200

    P1 does 25 squats, P2 does squat hold, repeat until 300

    #crowdpleaser

    COP #2) 6MOM:

    Crunchy Frog X 31

    Flutter Kicks X 20

    Mosey back to the flag for count off, nameorama, announcements, and Steve prayed us out.

    Pax had a great time at the Beach House afterwards and was joined by Butt Splice & 2.0 and Capt Sparkles. Turbo plans to lead the next F2 event in Covington sometime in July.

    Thanks for letting me lead and taking me in on the more spacious side of the lake!!

    -Cowbell

  • It’s All Fun & Games

    Still sore from Memorial Day’s Murph and knowing that some Gipper regulars pleaded for but did not receive mercy from Chewy yesterday at Grandmother’s House, YHC planned a morning of fun and games. The aforementioned Gipper regulars must have really needed a break because the Mandeville clown car never materialized out of the Gloom. So the rest of us got on with it and after a brief disclaimer and a warmup of Seal Jacks, Windmills, Butt Kicks, Toe Touches, SSHs, and High Knees headed over to the Justice Center for the Thang.

    YHC coned off a good size square, produced a lacrosse ball, and we started a passing game with consequences. After counting off, the PAX starting moving within the square, bounce passing the lacrosse ball to one another in order. A dropped pass resulted in penalty exercises, among them Tuck Jumps, Sister Mary Katherines, Merkins, Mission Impossible, Box Cutters, Pickle Pounders, and J-Los.

    The PAX mastered the first level quickly, and it was time for YHC to add some complexity. We counted off again, changing the passing order to keep everyone mentally sharp, and added the requirement of leaving the square to round a cone after making a pass and before receiving the next pass with a prohibition against using the same cone twice. We continued in this vein for the rest of the beat down, adding levels of difficulty. Not only did we keep changing the passing order, but we required each passing PAX to leave the square and perform an exercise (2 burpees, a star jump, an 8 count body builder, 2 plank jacks, and ice skater hops) before reentering the square to receive the next pass. For one game, we even prohibited the use of your strong hand…so a right hander could only use his left hand. The ambidextrous Jose had a distinct advantage here but since we were all in it together that didn’t make much of a difference. There were lots of penalty exercises, especially as the speed of the game accelerated and fatigue set in. However, YHC is proud to report that the level of play increased significantly with each game.

    Countorama, nameorama and Cowbell prayed us out once we made it back to the Trailhead.

    Thanks for letting me lead guys. See you in the Gloom.

  • Back-to-Back Blasts

    Anyone who has posted with me knows that YHC is not much of a talker.  Hell, I can hardly find enough to say for one backblast each week.  And yet here we are.  YHC supposes it is a small price to pay for all the benefits of F3.  And hey, if a bear craps in the woods and no one is around to write a backblast about it, did it really happen?

    Pre-beatdown, with mumble chatter about our aches and pains from the last few days, Einstein noted that as the PAX gets stronger, the ceiling on beatdowns is pushed higher and higher.  It’s both great (hey, we get our money’s worth) and at the same time pretty awful (might not be able to walk like a normal human being the next day).  That got me thinking about Chewy’s request for a more restorative beatdown on the Northshore, which is a great idea.  Today’s beatdown, though, wasn’t going to be so restorative. And with that in mind, YHC gave a disclaimer for the first time in… well, too long.

    Warmorama: Air presses, overhead arm circles, arm circles forward and backward, SSHs, hillbillies, high knees.  All x 20 IC.

    The Thang: First stop, the quarry for some rock work.  Part of YHC’s mission this week was to introduce Cowbell to the various offerings at each AO, and this seemed to be one we hadn’t seen much of lately. 

    • Curls x12 IC
    • Squat-to-Overhead-Press x10 IC
    • Bent over Rows x 12 IC

    Rinse and repeat, swapping the counts. Then we gingerly placed the rocks back just as we had found them (so as not to offend the beautifying efforts of the Covington Garden Club), and we were off to the front of the Justice Center, where the bulk of today’s efforts would take place.

    First, a quick stop at the benches for lateral jump overs x20 OYO, and Bulgarians x10 IC each leg. Then partner up…

    P1 runs the length of the courtyard, up the stairs, does 15x jump squats, and returns to relieve P2, who is planking in front of a bench, walking his hands up onto the bench and then back down again, repeatedly. There’s probably a name for this or, at the very least better wording to explain it, but YHC can’t take the time to look it up in our exicon.

    After two rounds of that, we did a variation, P1 runs same route, does star jacks x10, while P2 is now walking his feet up to the bench and back down, adding a derkin in each time both feet are up on the bench. R&R.

    A quick 10 count then grab a bench for step ups x15 IC each leg, and freaks x15 IC.

    Next up, suicides across the courtyard for P1, Mahktar N’diayes for P2. Swaparoo. Again the beautifying efforts of Covington were appreciated, as some men opted to save the skin on their forearms and avoided the concrete, using instead the small gardens near each bench.

    And then the finale, P1 up at the top of the stairs holding a people’s chair and doing air presses, P2 bear crawling backwards up the stairs.  (We missed you Maverick.)

    Back to the flag for a quick Mary of 100’s, Crunchy Frogs, and LBC’s x20 IC.

    COT and Einstein Cowbell prayed us out.  Thank you for following my lead today guys, I sincerely appreciate it!

  • Fuzzy Balls

    22 PAX strong on the Mandeville Lakefront. 23 if you count Brat who joined us for a little foreplay as he works his way off injured reserve. Brat, an officer with the NOPD, injured himself successfully tackling and arresting a bad guy. The PAX’s consensus is that he should use a Tazer next time Indiana Jones style or perhaps transfer to a Northshore police agency where a polite request to stop, issued with an English accent, is all that is required to apprehend a criminal.

    Kicked things off with warmup of seal jacks, toe touches, SSHs, imperial walkers, merkins, and Jane Fondas. We then divided into three teams, and YHC retrieved his bag and revealed his fuzzy balls.

    Each team received a fuzzy tennis ball (yes, YHC had three) and instructions to race with it about a half mile west along the Lakefront to the Shaft. To begin, there were only three rules: first, you cannot run if you are holding the ball; second, no pass backs-you cannot receive a pass back from the man you just passed to; and third, the entire team had to stop dead and perform five burpees every time the ball touched the ground before proceeding. Then Cowbell whipped a legal pad out of his briefcase and starting asking questions and for clarification on a few items so we ended up with a few more rules. No wonder you guys don’t get anything done on the Southshore.

    Circled up upon arrival at the Shaft for T merkins and alternating Supermans..

    Back to the races with another tennis ball sprint further westward along the Lakefront to the playground where we circled up for prisoner squats, hand release merkins and crab cakes.

    Raced back eastward with our fuzzy balls to the Shaft for a third COP consisting of a merkin wave, lunges, Supermans, arm circles, overhead hand claps, and air presses.

    One final race back to the shovel flag, wrapping things up with some Mary…single leg raises, scuba Steves and a 60 second plank.

    Countorama, nameorama and Phoenix prayed us out on the way to the coffeeteria.

    Thanks for letting me lead, guys, and thanks for competing so earnestly in the silly tennis ball game.

  • Sandy Returns

    A Grundy beatdown in 2019 wouldn’t be complete unless Sandy showed up. And showed up she did. But let’s warm up first.

    Warmup included, Seal Jacks, Butt Kicks, High Knees, and Nolan Ryans. All of them were in cadence.

    We then moseyed to the parking garage to meet up with the aforementioned Sandy who was conveniently waiting in the Grundymobile.

    We showed her the usual respect and did a planking tunnel of love and pulled her through with our right arms up the first ramp. We then pulled her through our legs down the straightaway to the other ramp. We rinsed and repeated up the second ramp pulling through with our left arms.

    On the top we partnered up and did catch me if you can with three laps for each team. Turbo decided to make YHC’s first backpedal extra long. Thanks man…

    We then got in some of my PT and did some core work while one PAX took a band and in a squat shuffled left and right up the straightaway. We did that for every PAX while switching the exercise in between.

    After a Indian run on the roof we left Sandy behind and went to the Justice center benches. We did a Steve classic with some step ups and freak nasties in cadence.

    We moseyed back to the flag and concluding with a count off and COT with prayer.

    Thanks for letting me lead!

  • Global warming impacts at the Gipper!

    Q began his journey to the Gipper after picking up Bushwacker at the old WD parking lot.. Upon arrival we noticed multiple cars and trucks converging on the gravel parking area for this mild Gloom.. As each PAX emerges and meets by the flag, the ole faithful pre thang runners club enters sight and soon joins the rest of us waiting to begin our beatdown.. No new comers on this day just the same old vets of past Post. Gave short disclaimer and encouragement of modification when needed as the beatdown would include plenty of reps..

    Warmarama

    10 IC Windmills

    15 IC Toe Touches

    25 IC SSH

    20 IC Butt kicks

    30 IC Seal Jacks

    YHC wants to be precise as the ever close eyes 👀 of Grundy will surly be auditing this beatdown!!

    Thang

    Moseyed to The Taj Mahal to the front circling around the flag pole.. Q will claim the name of “Circle of Choice” however I remember another PAX introducing a similar workout in past post.. The way it worked was each PAX had the opportunity to call an exercise as we went around the circle.. Must mention that the PAX was given instruction to keep the counts at no more then 10 IC count.. As would have it however, some elected to alter the speed of the count (Bushwacker) staying within the parameters set, while others would just proceed to modify to their own liking and double up the IC at the end (Cowbell)..

    Q 10 IC 8 count body builders

    Einstein 10 IC Merkins

    Turbo 10 IC Imperial Squat Walkers

    Barely Legal 10 IC Putin’s

    Bushwacker 10 I ……………………..C Freddie Mercuries

    Grundy 10 IC Carolina dry docks

    Maverick 10 IC Air Jacks/Star Jacks

    Cowbell 20 IC Crunchy 🐸

    Moseyed over to the parking garage. At this point Maverick made the PAX aware of a 10 degree change in temperature. We partnered up on the bottom floor. P1 did donkey kickoffs while P2 back pedaled the flat halfway turning into Carioca returning the same way.. FJ After a much needed slow 10 count by Wacker and YHC still gasping for O2, Q requested a 2nd by Legal… Round 2 placed P1 back at the wall for the donkey kickoffs while P2 back pedaled halfway and then turned sprinted returning again the same.. FJ

    Recovery walked to the stairs and assembled at the top of the garage for Four corners Escalators.. Count consisted of 10, 10-20, 10-20-30 closing with 10-20-30-40.. Burpees, Merkins, Plank Jacks and Sumo Squats… With 👁 closely watching as to make sure no PAX skipped a sequence, but even if so don’t think this crew will hesitate to make you aware that’s for sure Nothing wrong with a little competitive spirit in the end we all benefit from accountability 👊🏻.. Taxed and nearing the end we recovery walk to exit and Mosey over to the benches by the court house for 20 OyO box jumps. Mosey to the flag for completion. Took to our 6 for 20 IC Little Manny Crunches, 10 IC left arm Nolan Ryan’s, 10 right arm Nolan Ryan’s, 20 IC Flutter kicks and closed with 20 IC Hello Dollies..

    Count, announce, COT

    Einstein graciously 🙏🏻 🙏🏻 us out!!

    Thanks for following my lead 👊🏻💪🏻✌🏻 Till the next Gloom!!!

  • Run For the Roses It Was Not

    With the rain clouds threatening, and the forecast looking just as ominous, YHC did not know how many PAX would brave the elements for today’s beatdown. Of course, YHC should have known better as 17 men posted on the Mandeville Lakefront despite the rainy, wet conditions. Actually, the rain combined with a nice breeze to cool things off, providing a break from the recent humidity. But of course, mornings like this one are reminders of what it means and feels like to be “alive”, as Maverick alluded to in our closing prayer.

    WARMARAMA

    SSHs, Good Mornings, Torso Twists, High Knees, Butt Kicks, all to about 15 IC

    THANG

    Hat’s off to ZooRich for his imaginative, golf-themed beatdown last Saturday on the Lakefront. From what I hear, it was legendary! With no ideas of Grandeur Dancing around in YHCs very small brain, YHC decided it was time for a downpainment (more on that later) of sorts. After a quick mosey to the east towards RIPS, it was time to circle up for some Al Gore’s (3 sets, about 30 sec hold). Sprinkle in a set of Peter Parker’s and Parker Peter’s and it was time to mosey eastward again. Before turning up Lamarque St. to head to the Milestone Marsh, the PAX hit the seawall for some: Freak Nasties, Derkins, and Step-Ups.

    Sweat pouring, the PAX headed up Lamarque St. circling up at each intersection for some exercises: Flutter Kicks, Hello Dollies, Mission Impossible, Crunchy Frogs. The neighbors must have wondered, “who are these idiots, laying in the street while its raining?”

    MILESTONE MARSH

    Circle up at midcourt for a quick Merkin Wave, then down to Chill Cut with nearly each man giving a 10 count before recovering. Before heading back to the Lakefront, YHC must have been having a flashback to a recent Bushwacker-led beatdown at the Marsh: 10 Burpees.

    Indian Run back to the Lakefront with the last man dropping for 2 merkins before sprinting to the front of the line.

    Back at the Lakefront, YHC realized he had forgotten to recognize the master 10 Burpees. After all, Bushwacker borrowed it from somebody, don’t we all do that? Yes we do; so hat’s off to Coconuts, the master of 10 Burpees at the Milestone Marsh. Here’s hoping to a return to health, my friend!

    Circle Up on Lakeshore Dr. one last time for a rapid fire series of Bear Crawls, Bunny Hops, Shuffles, Back Pedals, and Sprints back and forth to the seawall. For good measure, sprinkle in some merkins, box jumps and freak nasties.

    With no time to spare, it was time to head back to the flag for Count off, Name o rama and COT. Welcome FNG Hansel, one of Zoolander’s neighbors (how many neighbors does he have?) to F3 Northshore. I hope your experience will be as powerful as mine.

    Thanks to Maverick for praying us out.

    Thanks men for braving the elements this morning. Thanks for following my lead, despite the lack of creativity for the beatdown. I heard that no one paid the green fee at the Zoorich Classic last Saturday, so good citizens as we are, I felt F3 Northshore had to make a little downpainment with interest.

  • May Day

    At the zenith of the Cold War, the Soviet Union and its satellite states held May Day parades every May 1st to demonstrate their military might for the Free World to contemplate. Fortunately for those of us old enough to remember school time nuclear war drills in which we learned laughably to take shelter under our desks, the threat never materialized. That didn’t stop the Northshore Cold Warriors from celebrating May Day this morning, however.

    After a warmup of Seal Jacks, Good Mornings, SSHs, Windmills and Imperial Walker Squats, the PAX mosied over to Bedrock for

    19 Romanian Deadlifts with a nice sized rock

    then to the Justice Center for

    19 Bulgarian Split Squats each leg and 89 Russian Twists IC

    all to celebrate 1989, the year the Berlin Wall crumbled.

    The PAX then mosied to the front of the Justice Center to partner up for some BOMBS; that is, 50 burpees, 100 OH hand claps, 150 merkins, 200 big boy sit ups, and 250 air squats…one partner performing exercises while the other ran up the ramp and down the stairs to relieve his partner.

    Appropriately, the PAX finishing first performed isometric Wall sits instead of planks.

    Next, we made our way to the Veterans Memorial for a plank parade, lateral plank walking the Memorial semi circle there and back.

    Back to The Gipper, who certainly played his part in the collapse of the Evil Empire, to close things out with a countorama, nameorama and prayer.

    Happy May Day men and God Bless America!

  • Gipper It

    It was said that Ronal Reagan loved jelly beans, and kept a jar of them on his desk in the oval office.

    Strolling up to the A.O., looking up at the statue of R.R., one has to wonder if all of the carnuaba wax in those jelly beans contibuted to….

    Anyways, it was a beautiful post-Easter day to work off the candy consumption. And here is how it went:

    Warm-up: all 20xIC; toe-touches, good mornings, imperial walkers, arm circles, ss hops, high knees, seal jacks, butt kicks, smurf jacks

    Mosey to justice center parking

    Lunge walk, backwards halfway, then sprint the other half…repeat to the upper deck.

    For the main event: we did 10 burpees, 10 merkins, 10 sit-ups, sprint 300 feet. Repeat in decending order 9,8,7,6,5,4,3,2,1. For a total of 55 burpees, 55 merkins, 55 sit-ups, and 9 sprints.

    Mosey to the N.E. corner of the upper deck, do an exercise-then run a loop across the deck-down the stairs-then up the ramp – repeat four times.

    Mosey back to the flag. Moby strolls up with his pet cat

    Bush Wacker prays us out.

    And, welcome Cowbell, hope you enjoy the Northshore PAX

    postscript; Jelly Belly makes an interesting assortment of flavored jelly beans – even a coconut one.

  • The Millennial Beatdown

    Who knew that a workout titled “The Millennial” would actually be difficult? One would assume that given the reputation of Millennials, this would be the workout equivalent of watching Netflix. That being every 5 minutes someone asks “are we still working out”? Instead, we were introduced to a series that put the PAX and YHC into survival mode.

    But before that we warmed up with (All in cadence):
    1. SSH
    2. High Knees
    3. Butt Kicks
    4. Windmills
    5. Shoulder Series

    We then moseyed to Noah’s Ark (what I think we should call the neutral ground near Rips ever since Hammer’s beatdown) for the main event.

    Like I said before, the workout routine was called “The Millennial” and this is what we had to do. The goal is to get to a total count of 2000 as a team (roughly the time period Millennials were born). 1000 reps of exercises and 1000 meters of running. It turned out the loop around Noah’s Ark is around 350 meters versus 100 and so we ended up running around 3,500 meters. But as demonstrated on Saturday, my counting was not up to even 5th grade levels (as was pointed out by Jose).

    The sequence was the full pax does 100 reps each of a called exercise, then runs a lap back to a point where they gather again for the next called exercise. There were 10 cycles, which would get you to your number of 2,000 (Or 4,500 in our case).

    Millennials are always taking credit for other’s people work so why should the workout be any different? The first nine cycles end when the FIRST person gets to 100. The last cycle, is done together because eventually Millennials need to learn that they have to pull their own weight.

    We started each set with 6 burpees (It was 5 upon initial construction but changed last minute which led to a multiplication error).

    The sets were: 1) Carolina Dry Docks; 2) Squats; 3) Russian Twists; 4) Merkins; 5) Lunges; 6) LBCs; 7) Shoulder Taps; 8) Monkey Humpers; 9) 100s; 10) Burpees (Remaining number to get to 100 after burpees from previous rounds)

    We moseyed back to the flag and arrived at 7:30 on the nose. We circled up and Hammer closed us out.

    Thanks for letting me lead gentlemen. You always make me better!!!

    Over and Out,
    Grundy