F3 New Orleans

Tag: Chewy

  • Getting Our Money’s Worth at Grandma’s House for Ringo’s Virgin Q.

    Upon arrival, most of the PAX aired grievances about how the Saints were robbed. This will probably be a topic of F3 discussions for many beatdowns to come.

    WarmaRama:

    Good Mornings, Windmills, Arm Circles, Imperial Walkers, Toe Touches.

    YHC kept getting a few of the warm up exercises mixed up, but thanks to the PAX for helping keeping everyone in line.

    Pax then moseyed to the tunnel.

    1st routine:  “4×4” – YHC called for 4 rounds. Group 1 did bear crawl down the slope of the tunnel, jogged the flat bottom part, then sprinted up, and repeated on the way back while group 2 did AMRAPs of 4x4s (Burpee to Plank, 4 Merkins, 4 Mountain Climbers).
    Doing 4 rounds proved to be good in theory, but just after the first round, YHC and Pax realized it had to be modified. It was taking too much time and losing our form, with many more fun and games planned. So, YHC called an audible after only Round 1 and Pax moseyed on to the next routine, but not without vowing to the 4×4 gods that we would be back. 

    Next we moseyed to the bus stop/benches and did 10 Box Jumps, 10 Merkins, 20 Step-ups, 10 Derkins, 20 Lunges, and 10 freak nasties. Pretty uneventful, but a good routine nonetheless.

    Next we moseyed over to the flea market area. 

    Next Routine: “Dora 1,2,3”- Pax coupled up and had a team goal of 100 merkins, 200 LBC’s, and 300 Squats. Pax alternated where 1 team member did sprints while other team member continued towards team goal. YHC and Pax lost count only a couple times.

    Finished just in time for Circle of Trust.

    One Pax mentioned that he “got his money’s worth” out of YHC’s VQ.  Although these workouts are Free, YHC chooses to believe it was a positive comment.

    Shooter prayed us out. 

    Special thanks to those who supported YHC today for my VQ and thanks to all of our F3 guys who inspire and keep each other motivated during each workout.

    ‘Til the next gloom…

  • Honeymoon Sandy

    Writing this as I’m about to take off to Chicago.

    Everyone got to meet my Sandy this morning (or honeymoon Sandy as Ringo called her because we can only assume that she will never be this light again.) Sandy is a 45 pound sandbag. Sandy was supposed to make her appearance with me the day before but you know what they say about newlyweds, they hardly ever get out of bed.

    We started by doing a quick loop to get in our miles for the ISI. As coconuts stated, it’s mandatory for the month.

    Upon returning we warmed up with a long shoulder series since we would be hitting that hard. After a couple of merkins we got started.

    Sandy is very clingy. She won’t do anything by herself. So since I wanted to give her a tour of Grandmothers House, we had to carry her. We formed a line and made a loop down the pavillion, up the stairs, and back.

    Then I wanted her to get to know some of the guys individually. While we circled up and performed 10 squats, merkins, and LBCs in a continuing sequence one PAX grabbed Sandy and went up the stairs and back. Rinse and repeat until we all went.

    I still wasn’t entirely sure that Sandy was feeling the love so all of the men formed a plank line where a “tunnel of love” was formed. We pulled Sandy through the tunnel and back three times.

    The rest of the workout continued to involve Sandy, the stairs, and loops.

    We concluded with some Mary and 15 burpees because why not?!

    Sandy will return soon, but King cake season will not be kind to her. So try to not make her feel so bad when you see her again. She’ll definitely have put on some weight.

    Thanks for letting me lead guys! It was awesome.

  • Presto Change-o!

    tick…tock…tick…tock…The countdown is on! THE most extreme and hardcore athletic event in the United States, if not the world will be here in less than 48 hours (as of the writing of this back blast). The best of the best of the best will descend upon the Mandeville Lakefront to face the brutal elements brought forth just in the nick of time by the obsequious mother nature. Tank tops – CHECK, freedom hammer – CHECK, blustery cold weather – CHECK…it’s GO TIME!

    WARM-O

    10, 15, or 20 of:

    toe touches

    torso twists

    high knees

    butt kicks

    fire hydrants

    scorpion kicks

    In order to get the running faithful of the city hall scramble a lil taste of the ivan route, QIC changed it up and lead the PAX down monroe, following the the loop, and up w. beach to the last bit o lakeshore dr. before heading back.

    MARY-ISH

    Waiting for the PAX at the AO was the legendary, yet sinister, DICE O DOOM! We each had a roll and , much to the relief of every soul assembled, there was no roll for 50 burpees!

    COUNT-O/NAME-O

    Chewy prayed us out. Thanks guys for following my crippled lead and best of luck to all who won’t be in FLORIDA saturday night!


  • Grandma’s Boys

    Another day in paradise at Grandma’s House.  The Tuesday beatdown that started it all here on the Northshore has had relatively low turnout lately, but the company couldn’t be better.  Grandmother-regulars Chewy and Shooter both posted and reminded YHC of the high quality of men F3 seems to attract.  We’re all works-in-progress, but these guys seem to be a bit ahead of the curve in terms of their attitude, priorities in life, and the standards they set for themselves and others.  Getting up early with guys like Shooter and Chewy is one of best things about F3. (Quick aside, YHC has not seen the movie that loosely inspired this post’s title and so can neither endorse nor dismiss it. We’ll need Choppa to come back from his extended leave and give us a full breakdown and analysis.)

    Alright, let’s get to it before Einstein cranks out his backblast and makes my tardiness even more apparent (couldn’t beat Pik though, that man is too quick!).

    Warmorama: Good Mornings, Abe Vigodas, Toe Touches, IW’s, SSH, Butt Kicks, all at or around 20x IC.

    The Thang:
    Zoolander’s challenge seems to have single-handedly resuscitated ISI and, since the 1st, we’ve all become a bunch of running fools.  So first thing up was a run to the tunnel and back, rounding the block to make it an even 2 miles.

    Next up (and last up), was a routine, running to the following stations:

    • Up to the top of the stairs for 10x merkins
    • Down and over to the benches for step ups with knee raises 10x (5 ea. leg)
    • Run the corridor to the end for Mountain Climbers 10x IC
    • Over and up to the stage for Plank Jacks 10x IC
    • Hop down and to the wooden platform for LBC’s 10x IC

    Then back to the start, add 2x to each exercise.  Again and again until time expired.

    COT and Chewy prayed us out.  Thanks guys for the steady inspiration – it’s always an honor to be in your ranks!

  • 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


  • Back At It

    Ah, it’s exciting to be back to the month of January. A new year, another chance to join a run challenge I’ll almost immediately regret. A new year, another chance to see Shooter post to a 16º beatdown in shorts and sans gloves. And of course, a new year, another chance to don a tank top and claim the hammer at the upcoming Ivan.

    But first, there’s work to do. The PAX as a whole is incredibly strong these days and YHC has some serious catching up to do. One lesson that has crystallized for YHC the past two weeks is how hard it is to actually build something and how easy it is to let it fall apart. Nothing new, of course. It applies to nearly everything – relationships, spiritual life, career, fitness, etc. Deep down, though, YHC honestly thought that hey, I might be able to leave the PAX for 5 months and return, still able to knock out 500 merkins and run 10k’s.

    That, of course, is not the case.

    And so, humbled, YHC eased back in with my first Q in a few months. The scramble is one of my favorites, and seemed a great place to start.

    Warmorama: Toe Touches, Seal Jacks, IW’s, all 20x IC. Lunge w/ twists through the parking lot, and then off to the races.

    Ran the traditional route, with one exception – Chewy thought it’d be a good idea to run the loop in the opposite direction, considering the new year and all.

    Once back, YHC led the PAX over to the monkey bars, except, hey – there are no longer any monkey bars at the city hall playground! This is what happens when you’re gone for a bit. After some searching, we found a weird, arched-web piece of playground equipment near the back that kinda/sorta worked for our needs:

    Partner up, P1 knocks out 10 burpees and 10 pull-ups, P2 does scorpion kicks. Flapjack.

    Next, P1 knocks out 20 Australian pull-ups while P2 is doing 180º jump squats.

    Finally, a quick mary of Hello Dolly’s, Flutter Kicks, and Rosalita’s (all 20x, IC). COT and Shooter prayed us out. Guys, a sincere thanks for the opportunity to lead, it’s always a pleasure to get stronger with this group of men.

  • Coconutty

    3 pax met up at the Mandeville trailhead, with YHC coming in hot as per usual. The outside temperature read 30 degrees and Coconuts, with only a light jacket… no pants , hat, or gloves, seemed unfazed by the elements. 

    Warm up: mosey to bus stop:

    Ssh and IW x 20 IC

    Forward lunge with bows to the ground x 4

    Back lunge with twist x4

    Lateral lunge x 4

    Sumo squat to stand x 4 

    The thang:

    Step ups x 10/ shld taps x20

    Mosey to corner x 100 yd dash/ mosey x 100 yd dash

    Pistol squats x 10/manmakers x 10

    Mosey/ x 100 yd dash/ mosey x 100 yd dash

    Split squats x 10/ Plyo push-ups x 10

    Mosey to corner, lunge walk 1/4 of the way, x 75yd dash, mosey to corner, back pedal x 25 yds, 75 yd dash (slight modification due to bronchospams)

    Sit to stand single leg x 10/ vaults x 10 

    One more round of modification mosey/ dash

    X 10 burpees to finish off.

    Name o rama, cot, prayer 

    Thanks guys for pushing me out of the warm fart sack this morning! 

    Chewy 

  • Is that the Salvation Army?

    With it being just over two weeks before Christmas, bells could be heard along the lakefront in Mandeville on a cold and dreary Saturday morning. Could it be the salvation army ringing their bells to get donations from the dedicated runners on the Lakefront? No sir, it is a bunch of idiots doing ten burpees everytime they ring a cowbell…..

    Warm Up:

    15 Toe Touches IC, 20 Windmills IC, 20 IW’s IC, 20 SS Hops IC, 20 Butt Kicks IC, 20 High KNees IC, 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Claps IC

    Cowbell Instructions:

    Every time you hear the cowbell, stop and do ten burpees. At the beginning of the beat down, that cowbell was like the pretty girl at the dance. Everybody wanted to have some time with it. About half way through, she turned into the ugly girl at the dance. Nobody wanted anything to do with it. BUT, everyone had their chance to dance which meant, with 10 Pax, we did a hundred burpees through out the work out. I think Zoo Lander might have rang it twice, so maybe 110.

    Mosey to first block: Bolt 45s, 5 Dive Bomber Push Ups IC, 5 Lunges IC

    Mosey to second block: Rinse and Repeat  exercises from Block 1 and add 5 Absolutions

    Mosey to third block: Rinse and Repeat exercises from Block 2, and add 10 Freak Nasties IC

    Mosey to the park: Ascending Burp and Groin

    Each pac does a burpee. After the merkin part of the burpee, do a groiner. Everytime you do a burpee increase the merkin and groiner by one rep. Do this until you get to ten merkins and ten groiners. So I guess if you add these burpees into it, we did 120. By this point, who the hell is counting. 

    Mary: Bruce Lees- 10 Leg Lifts OYO, 10 LBCs IC, 10 Heel Touches IC, 10 100s IC, 10 Putins IC, 10 Crunchy Frogs OYO

    Rinse and Repeat this three times. Second set increase reps to 12 for all exercises. On the third set, increase reps to 15. Kudos to Coconuts to ringing the cowbell during the Mary to give our abs a break. Only at F3 is doing 10 burpees a break from anything. 

    Indian run back to the flag.

    Bushwacker prayed us out. Great F2 at the coffeteria after. 

  • Pulling a RIngo

    New F3 term: Pulling a Ringo = a new member of the pax that completes 10 consecutive beatdowns.

    Welcome aboard Ringo glad to have ya!

    The thang:

    Warm up: Mt climbers, merkins, scorpion kicks x 10-20 IC

    Fwd, retro, and lateral lunges x 8

    3.1 mile mosey regular course; pax split up into mustangs (pik, coconuts and garfield) and clydesdales (the rest of us)

    Circle up for 8 min of:   plank progressions: side with R/L arm/Leg high,  Makhtar  N’Diaye, shld taps, Christian Laettnars

    Slow squats x 30, American Hammers x 20, Nolan Ryan x 10, Good Morning x 15 all IC.

    Name0orama, COT, Prayer

    Thanks guys!

    Chewy

     

  • Tabata Tuesday

    Grandmas house posted a respectable 7 PAX, including an FNG on this mid 40s Gloom.. Arrived to the sights of Water Pik and Ringo stretching and preparing under the canopy of lights at the Trailhead. Quickly the PAX increased with the arrival of Coconuts and (FNG) POSH spice followed by Chewy right at 0515..  Knowing that POSH spice had been Ehed by Backdraft, Q started our warmup with intentions of hanging close to the AO for his expected late arrival.

    warmup

    20 IC SSH

    20 IC Mummy kicks ( Tanked up exclusive)

    10 IC Windmills

    15 IC Arm circles Forward/Reverse

    20 IC Butt kicks

    15 IC Overhead claps

    Thang

    Moseyed to the tunnel for our Tabata work. Instructions Upper, Lower and Core.

    First series Merkins for 25 sec work and  rest for 10 sec (8) followed by 25-30% run down the ramp stepping up to 50-60% on the flat and all out 💯 sprint back up. The youths of the PAX were quickly humbled by Coconuts ability and quickness through the tunnel.. Recovery walk back. Second series Squats and R/R the tunnel. Final series Flutter kicks and R/R tunnel. Moseyed back to the flag for 5 min of Flutter kicks while each PAX took turns running 25 yard and 50 yard suicides to closeout the beatdown..

    count off, announcements, naming of FNG, COT

    Much Appreciation to Ringo for praying us out into the day. Also on keeping his streak going at 7 in a row.. Glad to have you part of F3..

    ✌🏻Till the next Gloom