F3 New Orleans

Tag: Brexit

  • Northshore Flickerball Championship and Upper Body Marshmania – from TruCoat

    Saturday’s workout included two activities, an upper-body medley led by The Manny at the Marsh and an intense Flickerball match played by 12 of the Northshore’s best at the 30.4-by-90 pitch. The Marsh beat-down included an expansive kit of training aids, possibly depleting Home Depot’s Garden Center, to challenge grip strength and upper body stamina.

    The Flickerball match was preceded with 25 minutes of warm-up exercises–sequences of lunges, sprawls, and push-ups. The match pushed past regular time with back-and-forth play. Game highlights included many bodies sliding out at the end zones in hope of a game winning final touch, potentially trading the integrity of their hamstring for glory. The match halted briefly as Bushwacker selflessly fended off Pontchartrain’s aquatic life to save the game ball. In the final moments of extra time, the defensive wall formed by Dukes, Russo, and Akbar was too much, leading to a quick transition and game winning score by The Hammer. Congrats to Pickaxe and Grappler, too, who were critical ingredients for the win!

  • It’s the Final Countdown!!!! – from Jose10k

    7 HIM took the red pill this morning to push themselves in this awful humidity. Einstein and YHC took off early for the prethang. A quick mile before the start of the beatdown. We returned to the flag to see 5 men eager to go, but something was missing. I left my gloves on the bench, but “someone” decided to walk off with them.
    Quick warm-up where Brexit (his first post at the Gipper) learned some new warm-up exercises. He also learned that when he posts with these gentlemen with wordly wisdom, being 38 brings the hate.
    The Thang: Simple countdown from 10. 10 reps of 3 exercises, run a loop, 9 reps of each exercise, run a loop, etc… The exercises: burpees, jump squats, big boy sit-ups. Finished up with 5 minutes of Mary including a Covington favorite: wife pleasers!
    COT with intentions for Moby’s friend Joseph, Einstein’s Daughter is expected a daughter!
    DarkWing Prayed us out. Thanks for joining me today/reading this backblast!. Come out and join us tomorrow at 5 am at the Scramble for some BEAST exercises! Zoolander is bringing the pain for his anniversary this weekend. SYITG

  • I’ll get all the sleep I need when I’m dead – from Akbar

    Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.

    5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.

    Warm up:
    SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuff

    Mosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6

    Mosey to the Shaft for Benjamins.

    2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round

    Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.

    1. Stone Mountain, Bear Crawl, Mountain Climber
    2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
    3. Squats, run, Renegade Row
    4. Reverse Grip Merkin, Bear Crawl, and something else.

    Mosey back to the Gazebo for more Benjamins with Core focus.

    1. Little Manny Crunches, run, LBC’s
    2. Crunchy Frogs, run, Hello Dolly

    Mosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.

    Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.

    At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.

    Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.

    Announcements:
    Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.

    Zoolander’s 6 year anniversary Q next Saturday.

    Here’s to 5 more years 👊
    SYITG, Akbar

  • Til the Medicine Takes – from Akbar

    Mid day text from Whacker alerted YHC that rain was in the forecast. Even when there is an 80% chance of rain, there is an 80% chance that it won’t rain. Last minute change to the Marsh was necessary. We finished the original workout in 30 minutes, which is the average time it takes a medicine to start working. Good thing YHC has done this before, we filled the time quite nicely – with only 1 moment of thought blockage.

    PAX : Baby Yoda, Duke of Hazard, Buttsplice, The Hammer, Jose10k, Russo, Trucoat, Brexit, Bushwhacker, Grundy, Zoolander, Steve, Akbar

    Warm Up:
    SSH, Grass Grabbers, Arm Circles, Self-love, IW, Hillbillies, Windmills

    Thang:
    Full body 4 ways: with runs and bear crawls in between. And some other stuff made up on the spot – Steve Style.

    Each set included 2 exercises, performed with 4 variations: Cobra style, regular, fast, and a 10 count hold in the middle of said exercise to finish. x10 IC each round

    Round 1: Merkins, Lunges, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 2: Stone Mountain, Freak Nasty, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 3: Pull Ups, Supermans, Bear Crawl on the court, run back.

    Intermission 1: Bear Crawl court again, sprint back.

    Intermission 2: Swerkins (Knee Tuck Merkin with feet on the swing) while partner holds Chill Cut – 3 sets

    Another set, 3 rounds of Freak Nasties and Bulgarian Split Squats x10 IC.

    Sprints on the the basketball court, high knees and run, then 11’s of Crunchy Frogs and Little Manny Crunches. There may have been other things as well.

    Mary – Flutter kicks IC for 1 minute

    Count, Name, and Zoolander prayed us out.

    Announcements
    Atlanta Beastrun in October – still taking sign ups.
    Brexit VQ / Birthday Q next Saturday
    Saturday Q sheet is full through June 22

    Thanks for the opportunity to lead –

    SYITG, Akbar

  • The Fairy Ring – from Akbar

    14 strong today – with a little EH help from Shooter’s backblast – on this wet gloom for a pre Saint Paddy’s day celebration.

    Legend has it that fairy rings were caused by fairies, elves, and Leprechauns dancing in a circle. If humans joined in the dance they would be punished and made to dance in the ring until they passed out from exhaustion – or DIED. In 1518, the French town of Strasbourg experienced it and other outbreaks across Europe happened in the 10th century.

    It is an unsolved public health mystery, and the most recent case showed up in Mandeville, La at the Lakefront beatdown. There were exercises, dancing, moaning, and groaning, and yes – Fairies.

    Pax : Baby Yoda, Waterpik, Pass Interference, Jose 10k, Duke of Hazzard, Wicket, Bushwhacker, The Hammer, Brexit, Bird, Steve, Russo, Shooter, Akbar

    Warm Up: x10 IC: SSH, Windmills, Arm Circles, Swimmers, Backstroke, Overhead Claps, Toe Touches, Grass Grabbers

    Mosey over towards Rips, circle up for instructions.

    The Thang

    6 exercises x 10 OYO – while listening to YHC’s high school playlist, with an Irish jig after each song. When the Irish jig came on we would mosey in a circle until finished, and pick back up where we left off. A non-stop 30 minute beatdown with no breaks.

    The idea was full body on the wall – (Jose10k noted this was mostly upper body). Then lower body on the Irish Jigs. YHC did not do the math, but the Irish Jigs were around 50 seconds, and the other songs were an average of 3.5 minutes.

    Exercises:

    Wide Tempo Merkin, Step Ups (2 is 1), Freak Nasty, Renegade Row, Reverse Grip Irkin, Stone Mountain

    Irish Jig: High knees, Hallelujah runs, lunge walks, runs, butt kicks

    Fairies are Real
    A quarter way through the playlist took on a mind of its own, skipping ahead, playing a song for 3 seconds, then all together stopping. Were the fairies messing with Q? We killed the tunes and pushed forward. With no music, it looked like the scene from Halloween when the prisoners escaped from the loony bin.

    Time called and we moseyed back to the Flag for some leg work.

    3 sets x10 IC of Sister Mary Catherines, Calf Raises, Copperhead Squats

    Mary x10 IC: Freddy Mercury, Hello Dolly, Rosalita, Flutter Kicks, Heels to Heaven, Hummingbirds (100 100’s), LBC’s

    Time called, reverse count, name-o-rama, YHC prayed us out, and we headed to Coffeeteria.

    Thanks for coming out and following the lead.
    SYITG – Akbar

  • Nashville Nasty – from Akbar

    17 showed up today to a warm 61 degrees, the first real sweat in the past few months (except for Russo). Tiga showed up from a recent beatdown in Austin where he was named, jumping right into the fold like he’d been here a year. A surprise comeback from Captain Sparkles was a pleasant surprise.

    4 came jogging up from the pre-thang and we were ready to go.

    Warm up:

    SSH, Arm Circles, Self Love, Imperial Walkers, Grass Grabbers, High Knees

    Grab blocks from the truck and rifle carry to the fire hydrant for 8 ct Rocky Balboas x10 IC, and jawbreakers (alternating Merkins on the block) x 10 OYO.

    Run stairs at Rips, 10 calf raises at the top, return to the blocks.

    Raffle Carry to Noah’s Ark for the Nashville Nasty

    YHC was on a business trip and decided to attend a beatdown in 20° weather with snow on the ground in Nashville. It was cold, but warmed up quickly due to the ascending reps beatdown. It was love at first sight.

    The Nashville Nasty

    6 exercises, 10 reps each, run Noah’s Ark = 1 round. Increase 1 rep each round.

    Lots of Mumblechatter which lessened the pain.

    Grundy was out of the gate first as usual, and we all endured the pain for around 30 minutes. YHC’s unofficial count for most was up to 7-8 rounds, equaling over 500 reps.

    Head back to the flag with a Rifle carry to the fire hydrant, for 2 exercises x10 IC. Maybe Mountain Climbers and Rosalitas, but not quite sure.

    Put up blocks and circle up for Mary x10 IC

    Hello Dolly, Rosalita, Dying Cockroaches, Penguins, Heals to Heaven, Nolan Ryan’s, Jane Fonda’s, 8 count Merkin mountain climbers.

    Count, Name, and Waterpik prayed us out.

    Coffeeteria at Book and the Bean was well attended, with Steve joining us after his run. Grundy brought cookies for all.

    Announcements

    Run Cajun Ran- log your miles
    Krazy Ivan- Saturday Feb 17th

    Thanks for following the lead gentlemen! 👊💪👍

    SYITG- Akbar

  • Burpees, Football, Running, Oh My! – from Bushwacker

    Cold as ballz? Tell that to F3 Fargo. Small crowd? Not likely. F3 Northshore showed up to play. Today we dedicated the beat down to our own Maximus the Marathon Man, Tanked Up, who is running the La Marathon tomorrow aiming to qualify for Boston.

    WARMORAMA

    5burpees OYO
    SSH
    HI KNEES
    BUTT KICKS
    IWs
    5 Burpees
    GOOD MORNINGS
    TOE TOUCHES
    TORSO TWISTS
    5 Burpees

    THANG

    Partnered up and each pair grabbed a football. Mosey to gazebo while passing football back and forth. The partner throwing couldn’t move, and for any dropped passes, both do 5 burpees.

    At gazebo,circled up and did 4 rounds of circle Up/Downs.

    Mosey to shaft in similar fashion.

    Lined up along tree line, P1 stayed put while P2 went out for a pass (dropped passes were 5 Burpees each). While P2 ran to shaft and back, P1 did an exercise, then switch. The exercises included SSH, Mnt Climbers, Freddy Mercurys, Hand Release Merkins, J Los, Flutter Kicks, and more! T claps to Waterpick and Baby Yoda, who connected on some long bombs like Drew Brees and Marques Colston!

    Mosied back to flag again in similar fashion, but this time the Pax honed their strategy to pick up the pace with shorter passes. BONUS, no balls in the frigid lake!!!

    MARY

    Made it back to the flag with 3 minutes to hit some core, much to Duke of Hazard’s chagrin.

    5 Burpees
    20 LBCs
    100 100s
    And planked up waiting for the man of the hour to roll in from a light 2 mile run.

    COT
    Count/name
    F3 camping Saturday Jan 27th
    https://maps.apple.com/?ll=31.212232,-90.023317&q=Dropped%20Pin&t=h

    Nightmare Before Christmas’24 Sunday January 21st 1pm lakefront, bring backpack with 10-40lbs of weight

    JV prayed us out, Byrd and Cowbell were Starskys, joining us at coffeeteria.

    Guys (you know who you are) thanks for letting us play with your ballz this morning!
    Hammer went out of his way to prove that a good beatdown isn’t complete unless someone gets hurt. Ice it up big guy. I hope you feel better soon.
    And speaking of Hammer, if anyone is looking for a nice house in a small, conveniently located sub division (with a hot tub😎) give him a shout.

    Gentleman, thanks for coming out and freezing cheeks with the Wack, and celebrating our own Medicare Machine, and best of luck to him tomorrow!

  • Grant’s Tomb – from Akbar

    45ish and wet as all get out, a slight modification was needed for this gloom. YHC can handle wet or cold, but not both. So instead of sloshing at the Shaft, we headed to Noah’s Ark for Grant’s Tomb. Ulysses S. Grant’s mug adorns our $50 bill, so we moseyed around doing 50 reps with moseys in between – 25 reps on one side, 25 reps on the other.

    Warm Up: SSH, Grass Grabbers, Toe Touches, Mummy Kicks, Self-Love, Arm Circles, High Knees, Butt Kicks x 15IC

    Thang

    Noah’s Ark – 25 reps at the wall, mosey/run @ 50 yards, 25 reps on the other side.

    George Thorogood’s, Bear Crawl/run, Tuck Jumps
    Freak Nasty, run, Superman
    Renegade Row, Crab Walk/run, Donkey Kicks
    Stone Mountain, run, Merkins
    Step Ups, High Knees/run, Shoulder Claps
    Dirkins, Karaoke, Good Mornings
    Irkin, Karaoke, Apollo Ohno

    Rips – 25 reps on the sidewalk, run across the street and up the stairs, 15 calf raises at the top, descend stairs and run back to the sidewalk for another 25 reps

    Flutter Kick, Mountain Climbers
    Leg Raises, J Lo’s
    Crunchy Frogs, Jane Fonda’s

    At this point, Jose10k mentioned that YHC would never remember all of this, which is partially correct. Especially when the mumblechatter moved to math and quadrilateral mumbo jumbo.

    We may have finished with Parker Peters and something else and moseyed back to the flag for 15 Merkins IC.

    Count, Name, and Shooter prayed us out.

    Announcements:

    January 21- Nightmare after Christmas, 1pm Lakefront. Bring a light rucksack, F2 afterward

    January 27 – Whacker camping at Kokomo. Come and go as you please, bring your 2.0’s, see slack for address

    Run Cajun Run – sign up by Jan 18th, put your teams together. Link is on mumblechatter.

    Krazy Ivan will fall into February this year, dates coming soon.

    Appreciate the post and F2 at coffee.

    SYITG – Akbar

  • Dirty Santa on the 6th day of Christmas – from Russo

    Good weather, maybe a little “brisk” at upper 30s, since YHC will never call it cold. Pax of 11 for some outstanding fellowship and putting in work (or paying the rent as I believe the Millenials like JV call it).

    Warmup (10x – 20x IC)
    – SSHs
    – Self love
    – Imperial walkers
    – Arm circles
    – Toe touches
    – High knees
    – Hillbillies

    Thang
    A replay of Granny’s 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, starting at 12, stopping at the trailhead for Dirty Santa, and making it back down to 1.

    As for the days (it helps if you sing it):
    On the twefth day of Christmas, F3 gave to me:
    – 12 knuckle merkins
    – 11 Peter Parker’s
    – 10 Legs a lunging
    – 9 Americans hammering
    – 8 count body builders (8)
    – 7 jumpers squatting
    – 6 monkeys jumping
    – 5 Don-key kiiiiiiiiicccks
    – 4 frogs a crunching
    – 3 T merkins
    – 2 stars a jumping
    – And a burpee for both you and for meeeeeee

    Dirty Santa – relatively simple
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 10 merkins)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts” included one cherry picker, slaloming the columns, trip up and down the pilot house, 20 monkey humpers, donkey kicks, arm circles, etc. Two separate rounds that had Bird intensifying, SOGO hating me, JV doing too many freak nastys, YHC taking notes to never include absolution again, and Jose being the beneficiary of limited cherry pickers this year, a complete 180 from when he got stuck with multiple last year or the year before.

    Back at the lake, we did a quick 12 days, with freak nastys, box jumps, BSSs, step ups, urkins, durkins, wife pleasers, penguins, big boys, Freddie Mercury’s, hello Dollie’s, and one cherry picker.

    COT
    Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.

    Wrapping up the year, getting started with a new year on Monday with either an Akbar Marsh beatdown and Waffle House trip, the Franco’s Dip and Dash, or maybe both!

    I look forward to more beatdowns in 2024 and a continuation of the fellowship that makes getting up before 6AM on a cold Saturday morning worth it.

    SYITG

  • Time for cake (and fall?) – from Russo

    MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.

    Warmup (10x, all IC)

    -Torso Twists
    -Toe touches
    -Arm circles
    -Grass grabbers
    -Cherry pickers

    Thang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.

    The cakewalk order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies

    At this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.

    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 urkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 8 count body builders
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 Wife pleasers
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.

    Here’s to a good week for all.

    SYITG