F3 New Orleans

Tag: Barely Legal

  • North Shore Chest & Core (I Think I’m Gonna Be Sore)

    QIC takes some pride in the idea that a Saturday beat down with Bushwacker as Q is going to be fairly intense (even if that idea is only in my head). F3 means different things to different guys. For some, it’s a great workout with some great motivation. To others, it’s having fun hanging out with fun guys who share similar values. And yet to to others, it’s an opportunity to lead and be lead, while setting an example and support for their brothers. To YHC, F3 is all of that and more! It can be said that there is a duty to the men who get out of the sack to meet the gloom for the Q to provide value at any given AO. How much value did you find today……?

    Pre-THANG FOREPLAY

    Rolling in a few ticks behind schedule, YHC was grateful to run into a healthy pack of pre-thang PAX on the return trip of their 2 mile tour.

    WARM-O-RAMA

    15XS each IC:

    SSH

    High Knees

    Good Mornings

    Butt Kicks

    Windmills

    THANG

    Four Corners: Girod, Claiborne, Marigny, Lakeshore

    1. (with a nod to Shooter) 25 Burpos
    2. 20 Burpos, 25 Rower Sit Ups
    3. 15 Burpos, 20 Rower Sit Ups, 25 LBCs
    4. 10 Burpos, 15 Rower Sit Ups, 20 LBCs, 25 Heal Pulses

    Burpee Mile: 12 Burpees followed by a run up Marigny x4

    Mosey eastward for…

    Captain Therkin:as opposed to how it was SUPPOSED to go with 1bigboysitup for every 4 putins with 5 merkins between each set…

    we did 1 merkin for every 4 big boy sit ups with 5 putins between each set…SORRY GUYS

    PAX did some semblance of an Indian Run back to home plate where we did…

    Circle Burp:While doing constant high knees, each man in turn called “down!”, whereupon the PAX dropped for a burpee. Continued until each had a turn.

    MARY

    x10 r foot on l knee, reach l elbow to r knee FLAPJACK

    25xs:

    Dying Cockroach

    Leg Lifts

    10xs:

    (Bastardized) Cockroach Resurrection…just for Tanked Up

    Crunchy Frogs

    V Ups

    30 seconds each:

    Plank

    Chill Cut Plank

    Mission Impossible Plank

    Left Hand Plank

    Right Hand Plank

    Plank

    COT, NAME-O-RAMA, PRAYER

    Russo prayed us out.

    I hope I brought value to this day for all of you gentlemen. I am humbled by your allowing me to lead you into battle!

  • Yes, but before you were Grandma’s boys….

    like a day before…you were Good Ole Boys. See proof below.

    good ole boys doing air presses
    circa Jan 09, 2019 6:00am


    Conditions: dawn-ish, cool, wind – 2 knots out of the northwest

    Disclaimer: Ich bin kein…

    Warmup: all 20xIC; side straddle hops, toe touches, imperial walkers, good mornings, arm circles, smurf jacks, ice-skater hops, hill-billys, lunges, squats, air-presses(maybe)

    Mosey to the Taj-Mahal : ladder run; frontward, backwards and laterals

    Then circle-up by the US flag, for bear-crawling, crab-crawling, and inch-worming, mixed in with various exercises of choice

    Mosey to the Justice Center parking garage, top deck, for sprints.

    Mosey back to the trail-head for three minutes of Mary

    Bushwacker leads us out with a prayer. RIP our Southshore F3 brother Terabyte

    Thanks for letting me lead. A good time was had by all who “showed-up.” Although some(one) didn’t get off the bus.

  • The Substitute Q

    We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!

    WARMARAMA

    20 SSH IC

    20 Toe Touches IC

    20 Seal Jacks IC

    20 Windmills IC

    20 Mummy Kicks IC

    20 Good Mornings IC

    20 Knee Highs IC

    20 Butt Kicks IC

    Mosey

    THANG

    1 min Plank

    5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)

    30 sec Side Plank Left

    5 Hand Release Merkins

    30 sec Side Plank Right

    5 Hand release Merkins

    30 sec Plank

    20 Shoulder Taps IC

    30 sec Plank

    recover, 10 count

    Mosey

    3 of the longest block in Mandeville make for a perfect Substitute assignment!!!

    headed north pax jog first block

    sprint second block and

    walk third block

    rinse and repeat… headed back south

    10 count,

    and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!

    Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…

    this creates a stir amongst the men that goes ignored by Q.

    and we begin!!!!

    once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!

    but first… to top off the quad crippler….

    50 Box Jumps OYO

    return back to the flag

    MARY

    20 LBCs IC

    20 Freddie Mercurys IC

    20 Flutter Kicks IC

    20 Dying Cockroaches IC

    20 Hip Ups Left

    20 Hip Ups Right

    and recover….

    COT, BOM, @tankedup prays us out!

    Welcome our FNGs Slap Shot and Strange Brew

    Over and Out… your favorite substitute Q,

    Butt-Splice


  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.

  • Like Finding Candy Corn in My Advent Calendar…..

    …. as I was totally confused, by the crowd that posted at the Gipper this morning. New faces, and faces I have not seen in awhile. Then some regulars missing.

    Here is how it went:

    Disclaimer

    Warmup; All 20xIC, side straddle hops, good mornings, high knees, arm circles, seal jacks, arm circles, imperial walkers, mummy kicks, hill-billys, toe touches

    Over to the rock pile: grab a rock ( or giant boulder if your name is Butt Splice or Shooter) for; rows, overhead presses, curls, forward presses, elfs on the shelfs.

    Over to the Taj-Mahal parking lot for a ladder shuffles, forward, reverse and both laterals,

    To the front of the Taj-Mahal for a merkin ring-of fire.

    Mosey to the Justice Center parking garage for backwards lunge walks and sprints up the ramps. once on top did a few one minute exercises followed by run-arounds.

    No Mary today, as we went overtime

    Butt Splice prays us out

    Thanks for letting me lead today. I had a ribald good time.

  • Let’s MOSEY

    With no World Cup Soccer themes or any other ideas for a “LOVE FEST Beatdown” dancing in my mind, YHC figured it would be a good time to work off some of those holiday calories that invariably crop up at this time of year.  So, with a big crowd (T-Claps guys) on the day before Christmas Adam, here’s more or less how it went down:

    To get the blood flowing, we did a brief round of SSH, HK, and BK to warm up.  all IC x 15.

    Mosey Eastward, Circle up for some harder hitting exercises before the main course.  Smurf Jacks IC x 20, Monkey Humpers IC x 20, Shooter’s Burpos OYO x 10.

    Now it was time to MOSEY again, however, this time we went westward.  It was back to the corner of Marigny and Lakeshore Dr for some RACES…(Yes, Bushwacker, you heard that correctly).  YHC divided the PAX into two random groups, and each group took turns racing around the first block of Marigny St (around the circle).  While one group was running, the other group did a continuous exercise.  Rinse and repeat x 3.  The exercises were T-Merkins, Squats, Shoulder Taps.  After some pretty intense running, it was time to MOSEY again…this time we went Eastward, all the way to the PULL UP BARS beyond the outfield fence at Harbor Field.  And that distance may have been a little farther than YHC had remembered, as the PAX thinned to a barely connected group.  Once the PAX re-assembled, it was time for some pullups.  As each man did a set of up-to 5 pull ups (apologies to Zoolander and The Hammer, both of whom can clearly can pop out around 20), the remaining PAX did and exercise.  First it was Imperial Walker Squats, then it was Mack Taraji’s, and last it was, Flutter Kicks.  After 3 rounds, and some really cold hands, we MOSEYED back to the flag for a brief set of Mary.  COT, and YHC prayed us out.  Welcome to our FNG, One Eye.  Thanks for letting me take the lead today and pushing me to greater heights!

    Barely Legal, Bolt, Bubba, Bushwacker, Coconuts, Garfield, Jose Mourinho, Mathlete, Maverick, One Eye (FNG), Shooter, Toto, The Hammer, THE Manny, Tanked Up!, Zoolander

  • The Nightmare Before Christmas

    ‘Twas nine nights before Christmas, and all around a flag, a nightmare was shared that involved weights in a bag. There was Shooter and Steve and Turbo and Grundy. Tanked Up and Suckles and briefly Burgundy. Barely Legal, Jose, and American Hammer. Bean Counter, Garfield, and of course Zoolander.

    A collective experience of terror ensued that forced all the men in the PAX to conclude. That the “leader” was not their friend from before, but rather a tyrant they rather deplored. Jose had some hostile feelings today, but that’s what you get with 2 rounds of foreplay.

    Sometimes we went slick and sometimes with a ruck, and in the times it got hard we embraced the suck. It went back and forth on what was hated more, but both burpees or manmakers sure made us all sore.   For those not aware or not in the know, here is the list of the workout below.

    The Nightmare Before Christmas
    Slick (no ruck):
    100 burpees
    1 mile run
    50  burpees
    1 mile run
    With Ruck 30 or 20 lb
    100 manmakers
    1 mile ruck
    50 manmakers
    1 mile ruck
    Slick (no ruck):
    100 pushups
    100 situps
    100 air squats
    100 4-ct mountain climbers
    100 4-ct jumping jacks
    100 4-ct flutter kicks
    With Ruck 30 or 20 lb
    100 ruck press
    100 plank ruck pull through
    100  2-ct ruck twists

    One might ask why anyone would do this, and I’ll give you the reason that you cannot dismiss. It was 13 men committed to Fellowship, Faith, and Fitness, and thus was the workout “The Nightmare Before Christmas”.

  • The Morning before the Nightmare before Christmas

    18 strong on the Mandeville Lakefront this morning, our warmup circle of pain expanding as the sun rose with long lost veteran EiEi finding his way out of the fartsack and back to the PAX just in time for the standard disclaimer.

    Off to the races with a warmup of Seal Jacks, Imperial Walker Squats, Toe Touches, Windmills, and Side Straddle Hops, all 20x IC.

    Mosey towards the Harbor for the next COP:  T Merkins, Jane Fondas, Wife Pleasers, Merkin Circle, Nolan Ryans, and Flutter Kicks. All IC with various rep counts.

    Mosey again towards the Harbor with another COP stop for front to back lunges, monkey humpers, and copperhead squats.  Again IC with various rep counts.

    Then all the way to the Harbor playground.  YHC divided the PAX into six teams of three for some rarajipari variations around the playground.  Good times and all in line with YHC’s diabolical plan to run the PAX as much as possible this morning to train surreptitiously for the Krazy Ivan without wearing them out for tomorrow afternoon’s Nightmare Before Christmas beat down.

    Indian Run back to the shovel flag for our countorama, nameorama and a prayer.

    Welcome FNGs Big Ugly, Bolt and Hawk!

    Thanks for letting me lead guys.  YHC always appreciate you playing along with my hare brained ideas.

  • FNG: Out of Work Hair Dresser

    As YHC pulled up to the Wednesday rendevieu point for “we south of I-12” a familiar looking vehicle simultaneously pulled in a few spots away.Taking the gamble that I wasn’t about to make a fool of myself, I jumped out pointing and waiving my hands. Sure enough, Steve had returned on a more permenant basis to reclaim his moniker of Out of Work Hair Dresser! Shooter pulled up and we were on our way to meet up with the Wednesday warriors of The Gipper.

    The frosty gloom was ripe for a proper beat down, and QIC was ,indeed, hoping not to disappoint.

    WARM O RAMA

    Toes Touches x20

    Cherry Pickers x 15

    Imperial Walkers x10

    Fire Hydrants Rx10 Lx10

    Scorpion Kicks x10

    THANG

    Gathered at Clock Tower, PAX did_____ while each individual did _______…..

    R1 Hi Knees, 50%/100% sprints

    R2 Butt Kicks, Side Shuffle

    Mosied to court house for Irky Dirks: OYO Irkin up each step, Dirkin down each step

    Mosied to parking lot outside parking garage; suicides to each parking space line

    Mosied up the parking garage ramps and down the steps  and over the front of court house for some Freak Nasties, Box Jumps, Irkins, and Step Ups

    Indian Run back to clock tower to continue…

    R3 Squats, Backward/forward sprint

    R4 SSH, Bunny Hops

    COT – Out Of Work Hair Dresser prayed us out

    Many thanks to the brave souls showed up and stuck it out even when they discovered it was Bushwacker they would be following. APPRECIATION

  • What’s My Name?!?!

    This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

    It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

    Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

    With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

    One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

    We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

    Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

    Have a great weekend!