F3 New Orleans

Tag: Chewy

  • Horrendously Happy

    Today was a prime example of the efficacy of the self-EH strategy of signing up to Q. After a horrendous night sleep, YHC was begrudgingly ready to get some miles in with the always semi-chipper PAX known colloquially as the City Hall Scramblers.

    WARM O RAMA

    Windmills x15

    Imperial Walkers x15

    Torso Twists x15

    High Knees x 17

    Donkey Kicks rx10, lx10

    Down Dog Merkins (credit Chewy for naming rights) x15

    Scorpion Kicks x15

    THANG

    The tradish Old Mandeville route was tackled this gloom. Garfield smartly listened to his body and passed on Sun Set Point. YHC wished he had done the same down the final stretch. Avoiding thoughts of a post-post trail run with Steve as best as possible, Q instead focused on one foot in front of the other in the NOW.

    MARY

    Taking advantage of the pull up bar at the park, the PAX each tested their metal in this month’s ISI of flexed-arm hangs, while the rest of the group did unending LBCs, Freddy Mercurys, and Heel Touches.

    COT

    Garfield took us out with positive vibes and grand hopes for the day. Thanks for posting , guys, and for following the sometimes predictable, yet often unpredictable lead of he who is feared by bushes far and wide!

    POST SCRIPT

    Steve and I did successfully complete a 1 mile trail run without being attacked, or otherwise molested by: alligators, snakes, spiders (though their webs kept things interesting), raccoons, squirrels, or devilish forest gnomes. We are looking forward to adding more miles and more men to the next run!

    POST POST SCRIPT

    I passed an active scene with a very totaled St Tammany Sherrif’s suburban on the way home. Please say some prayers for the officer invoved.

  • Runners of the Scramble

    With recent Scrambles producing mixed groups of eight in a half, some nine min milers and the occasional quarter to ten/ten min milers this Gloom showed out a heap of runners.. 5 PAX assembled at the flag for the start of this day.. Mild mid 40s gave the PAX a spring in their step or is it the fact that day light savings time will soon be gone as we spring forward in time this weekend… The gazelles of this Gloom included the likes of the regular Garfield who always pushes his younger counter parts, along with Chewy and Water Pic as the Q held back another of the gazelles in Zoolander striking conversation early as to not be left behind… Even though the intention was in my favor the PAX pushed YHC from the comforts of his mid 9 min mile to log a respectable mid 8 pace.. Proving one of the many reasons I enjoy posting with this group of brothers to get the King relevant in my own life…

    Warmarama

    Good mornings 10 IC, Toe Touches 10 IC, Annie alternating right/left, Hairy Rockettes 10 IC and SSH 10 IC…

    Thang

    Assumed positions around the newly acquired workout stations with the fresh aroma of Astro turf rubber filling our nostrils as we took to plank. Each PAX required to complete 10% of the ISI challenge of a 30 sec hold while the rest of us completed Nolan Ryan’s right and left, mission impossible, LMCs (LittleMannyCrunches) and Flutter kicks. Closed with the PAX completing scorpion kicks 15 IC, Ws 3sec hold to 15, a little sprinkle of yoga down dawg stretch and mixing in left/right leg forward inner groin and hip stretches…

    Circled up for count off, announcements, COT…

    Much appreciation to Water Pic for closing us out with the daily prayer!!

    Enjoyed the journey gentlemen ✌🏻 till the next Gloom!!

  • Welcoming a Substitute at the Scramble!!

    With fellow F3 brethren arriving equipped and ready to roll. YHC made it known that there would be a substitute teacher today. Ringo would be absent from class today and the Q was called upon to fill in on this mild and foggy Gloom too bring the PAX along this journey of learning.. So since we are always learning, YHC chose warmup exercises not to commonly used from the list provided in the Exicon…

    Warmup

    Toe Touches IC 10, Tabby Taps IC 10, Mantees, Annie IC 20 and Failure to Launch 5..

    Thang

    With 10 min to spare, Q decided to close the PAX out with some Restorative YOGA 🤔!! Oh yeah, the Substitute today was taking a pause from the normal tightening of muscles choosing to loosen instead.. Felt like the PAX welcomed the change of pace..

    Count, announce, COT

    Q prayed us out..

    Appreciate the PAX for following my lead and till the next Gloom 👍🏻👊🏻✌🏻!!

  • The Extra Mile Is Never Crowded

    Unless, of course, you’re running in Old Mandeville, where there are always other running crews hitting the pavement before 0500.

    First off, t-claps to Coconuts for showing up with some reflective running schwag, instantly making the pax both safer and giving us that “seasoned runner” look (so that when the group of women doing a 6-minute pace passed us, they knew they were passing some serious men).

    Secondly, t-claps to Waterpik, who has posted to more than a few beatdowns while he rehabs his ankle.  He got YHC thinking this morning: would I show up if I couldn’t run?  Probably not.  Maybe the first week, but then the temptation of an extra hour of sleep (maybe 2 for an outta work hairdresser?) would be too much.  Pik leads by example and character like his is one of the biggest reasons why I’ve made F3 such an integral part of my life.

    The Thang: Once our new reflective bands had been properly secured, YHC warned the pax that we’d be skipping our usual warm-up in lieu of a little more distance: 4 miles rather than our usual 3.2.

    Today’s route:

    Back in time for a few flutters (30x IC) and a few merkins (20), before COT with Chewy praying us out.  Thanks for going the extra distance today guys, appreciate it!

  • Rise When the Rooster Crows (or, Do Monkey Humpers when the Rooster Crows)

    Granny’s house is the only real wild card in the northshore schedule these days.  While other AO’s maintain a consistent crew, Granny’s House can fluctuate greatly.  And it’s kinda nice not knowing what you’ll get – sometimes it’s 8-10 pax, other times it’s 2.  For two weeks in a row, though, it’s been a packed house.  Maybe because of the special appearances by Captain Sparkles?  Who can say.  But it was nice to have a solid number of men in the gloom this morning, up early enough to hear the rooster crow.   Literally.  That’s right, we have a rooster at Granny’s House.  (Or, at least, in the general vicinity of Granny’s.) 

    Warmorama (under the safe confines of the covered corridor, while the rain petered off): Toe Touches x15 IC, 10 Merkins, SSH x15 IC, 8 Merkins, IW x15 IC, 6 Merkins, Copperhead Squats x15 IC, 4 Merkins, High Knees x15 IC, 2 Merkins, Butt Kicks x15 IC.

    The Thang:

    This beatdown was a bit of a medley – less rinse and repeat, more mosey from COP to COP.  Our first mosey was through the woods over to the Marigny intersection for a quick set of Peter Parkers, Alternating Should Taps, and Parker Peters, all 20x IC.  

    Then onward to the Lamarque intersection, where the Pax circled up to perform monkey humpers while each man got a turn at 5x jump squats.  A neighborhood dog caught sight of Wacker humping and, well, let’s just say it’s a good thing there was both a fence and the dog’s owner came out to restrain him.  Between that and the rooster, it was pretty clear that it was time to move on,  so we moseyed quickly over to the Marsh’s pull-up bars.

    First up, a set of 7’s : 6 hanging knees-to-chest to 1 Sister Mary Katherine.  Next up, 20 squat / pull-up combos OYO.

    Another mosey, this time back towards Granny’s, but with a quick stop on Girod to circle up for Al Gore, while each pax quickly performs 5x IW’s.

    Mosey onward, until we were safely back at the trailhead, where YHC confidently explained how to do Bear Crawl Merkins across the length of the corridor.  Incorrect explanation, but done with great confidence so no one questioned it until about halfway through, when someone realized the count should be an odd number to correctly alternate our staggered merkins.  Regardless though, the pax seemed to enjoy.

    Another mosey, this time to the bus stop benches for: 10x Jump Overs, Freak Nasties x10 IC, Knee Ups R Leg x10 IC, Freak Nasties x10 IC, Knee Ups L Leg x10 IC, Freak Nasties x10 IC.

    Back to the start for a blast from the past, an old favorite that YHC had nearly forgotten (thanks Bushwacker for mentioning groiners and triggering a light bulb moment): an 8-count exercise known as Absolution.  It involves groiners, Makhtar N’Diayes, and plank jacks, and it’s a pain in the ass to count off. But we managed to knock out 10 of those IC and then finally finished up with a muddy Mary of: flutter kicks, high flutters, LBCs, crunchy frogs, and Putins, all 20x IC.

    COT and Captain took us out with a special prayer for Dan Ziegler, who was seriously injured in the Metairie condo fire over the weekend.  Please send your thoughts and prayers to Dan and his family.  And thank you men for the opportunity to lead!

  • NOLA No Call Beatdown – Northshore Edition

    It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

    Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

    Mosey….

    11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

    Mosey….

    With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

    1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
    2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
    3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
    4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
    5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

    Merkin Wave – with a twist

    All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

    Mosey …..

    Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

    Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

    Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

    Circle of Trust -Butt Splice prayed us out

    Great F2 at coffeterria afterwards.

  • Strangers at the Scramble from all directions!!

    Having talked with Rudy from NOLA on Wednesday he mentioned the Scramble may have a surprise on this Gloom. As the Q cracked his eyelids on this Thursday to the illumination of a strange area code and reading the message he quickly realized the Scramble would indeed have a surprise PAX.. Walking through the park to plant the shovel flag a familiar voice caught my attention. Could it be Captain Sparkles? Following up a recent post at Grandmas House. Or was it Garfield? Having become a staple at the Scramble.. with much joy it was both brothers chattering it up with Water Pik, who the YHC must throwout a T-👏🏻 too for posting and staying consistent even through injury… And with all, was Hot Wheels from Charlotte as Chewy emerged from the darkness to join the PAX.. Respecting the time we circled up to get started and await any possible late arrivals, which indeed we had as Ringo rolls in Hot to join in as we begin warmup..

    Warmup

    All to 15 IC, SSH, IW, Windmills, Scorpion 🦂 kicks and finished with Chewys famous “Ws”!!

    Moseyed our routine path!

      Returned to the park for 2 cycles through the playground equipment.. PAX held plank as 1 did pull-ups (5) and Knee tucks (10) returning to plank as each man cycled through. R/R adding in Freak Nasties (10) as the PAX changed to right arm high, left arm high and reverse planks till completion…

      Countoff, nameorama, COT

      Appreciate the opportunity to lead and for the PAX there to follow!!

      Thank you Chewy for closing us out in prayer and safe travels to Hot Wheels!!!


    • Grandmother’s House has a roof

      CONDITIONS

      Weather.com predicted a 90% chance of rain at our AO this A.M. and Mother Nature delivered. No worries for the Pax at Grandmother’s House because our AO is an all-weather location whether it’s dry or raining

      THE WARM UP

      The assembled PAX warmed up with some active stretching. All exercises done IC.

      • Split jacks X 15
      • Toe touches
      • Abe Vigodas
      • Good mornings
      • Frankensteins
      • Steve Earles Copper head squat finished with hill billy
      • high knees

      THE THANG Crawlin’ and hoppin’

      Pax moved straight from warm-up into the Thang. (no moseying required) Pax performed 3 rounds of a sequence called “the Brenton” stolen from a nameless national exercise craze.

      First pax bear crawled for 100 feet and made their way back to the start by broad jumping. After every 5 broad jumps the pax dropped to crank out 3 burpees.

      Rinse and repeat 3X

      THE THANG Ciabatta time

      Pax worked through 3 ciabatta circuits of alternating between 30 seconds of doing work with 10 seconds to recover between sets.

      Don’t sweat me Disney, backblasts are fair use.
      • Supermans
      • Spiderman merkins
      • Sister Mary Katherines
      • Mountain climbers
      • Wojo squats
      • Alternating planks
      Wojo says train hard when you post and to never slack off on your help defense

      THE THANG Big Finish

      With no moseying needed to stitch together our work sessions, Pax were free to enjoy some bonus work when they finished their ciabatta sets.

      Pax capped off the workout with some lunge walking, duck walking and Mary.

      CountORama, NameORama, and COT

      Thanks to Chewy for closing out the COT with a prayer.

      MOLESKIN

      It was good to see 8 Pax posting at Grandmother’s House despite bad weather. Northshore AO’s are surging.

      Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

    • Reflections

      CONDITIONS

      Q neglected to get the weather data, but as usual the AO was extremely dark at 05:15. Tclaps to the pax for using quality, reflective gear to improve their visibility during the scramble. Stay safe F3 bros. We want you healthy and posting.

      DISCLAIMER

      Q neglected to give a proper disclaimer but the experienced pax were careful to stay within the bounds of safety.

      THE WARM UP

      The assembled PAX warmed up with some active stretching. All exercises done IC.

      • Seal jacks
      • Frankensteins
      • Imperial walker
      • Other miscellaneous stretches

      THE THANG Scramble style

      The assembled PAX pounded out the 5k on our usual scramble route.

      THE THANG Phase 2

      Pax made it back to the shovel-flag with 10 minutes left so we cranked out a circuit of leg exercises.

      • Single leg squats
      • Snowboard hops
      • Marios (single leg hops)
      • Wife pleasers
      • Table tops
      • Donkey kicks

      CountORama, NameORama, and COT

      YHC finished the COT with a prayer.

      MOLESKIN

      Special T-Claps to our friend Waterpik as he rehabs his ankle. That’s a lot of discipline to keep posting through the recovery process.

      Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

    • Dodging balls

      The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasn’t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called “pinball.” Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…

      The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.

      The cone is supposed to be in the paint? You can’t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… let’s just play…

      A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.

      Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.