F3 New Orleans

Tag: Coconuts

  • 50 Shades of Pain -or- A Wing and a Prayer

    My F3 name was changed for the day. Today Bushwacker was called Robin…because QIC was wingin’ it!

    There’s something about the Marsh that quietly brings the pain. If you’ve ever posted there, you kinda get YHC’s meaning. And so, quietly, we began…

    WARM UP

    15xs IC:

    Toe Touches

    Air Presses

    Torso Twists

    Wind Mills

    High Knees

    Imperial Walkers (I thin)

    THANG

    The PAX ran to the seawall, stopping at each intersection to do 50xs OYO:

    Merkins

    SSH

    Squats

    Freak Nasties

    Step Ups

    Mosied to Rips for:

    Freddy Mercuries/LBCs while each man ran up the stairs, did 10 squats/SSH, then down and back up for 10 more Squats/SSH

    We returned down Marigny with 50xs OYO:

    High Knees

    Planks Jacks

    some other exercises

    ans 25 Burpees!

    COT

    With The Pelican’s theory of the blessed good fortune of Judas Iscariot still on my mind (if he ever posts on a saturday you can ask him), he prayed us out to greet the day before us.

    Thanks, guys, for being the wind beneath my wings!



  • What the Bleep

    What the Bleep

    CONDITIONS

    Weather.com predicted a 100% chance of rain, but the conditions are always cozy in the “Hall of Justice” parking structure. #ThanksParishTaxPayers

    DISCLAIMER

    YHC forgot the disclaimer. I don’t remember any major injuries, so I think it’s a “no harm, no foul” situation. #Don’tSueMyMalpracticeInsuranceHasLapsed

    THE WARM UP

    All exercises done IC, or in cadence-ish. YHC’s counts were so far off, it was a miracle the assembled PAX didn’t disband then and there.

    • Split jacks X15
    • Toe touches X10
    • Abe Vigodas X10
    • Ray Finkles X10
    • Steve Earles Copper head squat finished with hill billy X 10

    THE THANG PART 1: Bleeping beep test


    After warming-up the PAX moseyed to the parking garage at the “Hall of Justice.” Lo, and behold, the magical, beatdown elves had already set up cones precisely 20 meters apart, so it was only natural for the PAX to test themselves against that grueling, gym class, fitness benchmark: the beep test, a.k.a the bleep test a.k.a the multi-stage fitness test, or in F3 lingo, Highlander.

    9 PAX lined up and started running, as the sadistic, electronic tones of the test app, beeped faster and faster. The PAX did fantastic and displayed the fitness levels and VO2 maxes of a bunch of doped up Lance Armstrongs. Whenever a PAX bowed out of the beep test, they kept getting stronger by doing sequences of merkins, squats and LBC’s.
    TClaps to Turbo who was the last bleeping man standing after the rounds of the test had progressed well into double-digits.

    We all know, Turbo could have kept racing the beeps all morning, but he threw in the towel to give the PAX a break from doing Merkins.

    THE THANG PART 2: Play that funky music till you die

    Since the speaker was already set up for the beep test, PAX hung around for three consecutive music driven workout routines.

    • “Bodies” by Drowning Pool 3:21 – Plank through song with donkey kicks and merkins mixed in
    • “Baba O’Riley” by the Who 5:00 – Imperial Walkers for what feels like a lifetime
    • “Tubthumping” by Chumbawumba 3:33 – SSH plus 27 burpees
    Rumor has it that Einstien sure plays a mean, pin ball.

    MOLESKIN

    Well done, F3 bros. Props to Bushwhacker for helping the PAX to clean up the parking garage, because our brother knows that “every day is earth day.” #CaptainCore.

    CountORama, NameORama, and COT

    YHC prayed us out.

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

  • 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 👍🏻👊🏻✌🏻!!

  • Bear Crawl To Rips???

    Four PAX took the DRP (Daily Red Pill) and joined YHC at the Milestone Marsh For the first beatdown of the week yesterday. Yes, I’ve been listening to F3’s 43 feet podcast and this week’s episode was about the Daily Red Pill, which outlines a man’s first steps to getting right, or to accelerate fitness. Makes me wonder what’s wrong with me cuz I still aint right.

    YHC led the PAX through a brief warm up consisting of the following exercises (all IC x 10):

    Windmills, Imperial Walkers, High Knees, Butt Kicks, Arm Circles (forward and reverse), and Torso Twists.

    Thang:

    The theme of today’s beatdown was that the PAX would execute Bear Crawls instead of Moseying. The only exception was when we moseyed to and from the Lakefront.

    Bear Crawl to workout equipment:

    PAX does AMRAP timed set of merkins x 5 and pullups x 2 , alternating back and forth for 2 minutes.

    Next up, hang from overhead bars for 20 Leg Tucks OYO. Last, it was 5 jumping pullups. Bear Crawl out to the street.

    With Heart Rates near capacity, it was time for our only Mosey in the traditional sense–jog to the Lakefront.

    Wasting no time, the PAX quickly assembled on the Lakefront before we Bear Crawled to the seawall–20 Freak Nasties, 10 alternating step ups.

    Next the assembled PAX encountered the Bear himself…Bear Crawl to Rips!

    With Shoulders Burning and the collective posture of the PAX hunched over, each man worked through some up and overs at Rips, while the remaining group did 2 exercises: Rocky Balboas first, then, Squats.

    With 7 minutes to spare before the closing bell, it was time for a traditional Mosey back to the Milestone Marsh for some Mary: Freddy Mercuries X 25 IC.

    Thanks, Men of the Marsh, for following my lead (on all 4s)…Thanks for the camaraderie and for inspiring me to take the DRP more often than not over the last 13 months.

    Nameorama, COT. Thanks for Captain Core for praying us out!

    Pik

  • NKOTB Valentine Run

    Image result for nkotb

    With no Shooter, Steve or Chewy, it was no “old guard” and all “new guard” (The Pelican being “mid-guard”?) on this chilly Valentine’s morning. With Ringo rolling in hot and a little late (but back to his customary F3 winter uniform), the PAX had warm ups already underway.

    20 IC:

    Toe Touches

    Imperial Walkers

    Torso Twists

    High Knees

    Abe Vigodas

    With RRR in mind, YHC had intended close to 5miles in the gloom, but given an odd assortment of excuses mixed with a dusting of miscommunication, while the route slightly altered, the distance remained the same.

    Coconuts and Garfield lead the pack, with Ringo and The Pelican covering the middle ground, and Waterpik and YHC pulling the caboose.

    With 10 minutes to Mary, we finished with: Downward Dog, Lizard Pose, Planks, Chill Cut Planks, Mission Impossible Planks, Right/Left Side Planks.

    Pelican prayed us out, and off we went to welcome the day! Thanks to Waterpik for hanging back with this stumbling fool, to Coconuts for swinging back for us mosiers, and to the PAX for following instruction, if not lead.

    I’m very impressed and proud of the new wave of consistency and leadership in F3 Northshore that has been built on the leadership and committment that each of us found already here when we were FNGs. I consider this group to be a valuable and integral part of my life, and the lives of its member. Always remember, WE are F3 Northshore. Without US, it does not exist.

  • The Wheel

    YHC didn’t invent it.

    Tasked by an ailing Einstein for a substitute Q, YHC went to the Hawg playbook and unabashedly copied a recent Red Friday workout, the Loredo. After a warmup of Seal Jacks, Toe Touches, Windmills, Mountain Climbers, Parker Peters, SSHs, Good Mornings, High Knees, Butt Kicks all IC 10x and some arm circles (golf ball to beach ball and back), YHC led the PAX to the Justice Center for a simple but not easy beatdown:

    AMARP for 30 minutes: 25 air squats, 25 Merkins, 25 Walking Lunges and a 400 Meter Run (don’t tell the PAX the rep count was supposed to be 24 and not 25; YHC is old and cannot read his Winke in the Gloom).

    The PAX managed 7 rounds. Probably would have been 12 had YHC used the correct rep count.

    Back to the trailhead for a balance challenge: stand on the right leg for 30 seconds and then 10 right leg hops OYO; rinse and repeat on the left leg; and then a weird balance exercise that is too complicated to explain but YHC will show you some time.

    Countorama, nameorama and Steve prayed us out. Thanks for letting me sub for Einstein guys, and T claps to you for the hard effort this morning.

  • Ass-Kickers at The Roadhouse

    A warmer 62 degrees and a light rain, as we met up at The Marsh. Shooter had the PAX impressed that he ran over 2 miles from home to our AO.

    Greetings and banter before warm ups. As WaterPik and Coconuts called me out as having “Starbucks Hands” I immediately regretting wearing gloves on this warmer morning.

    WarmORama: Good Mornings, Wind Mills, Toe Touches, Hill Billies, Imperial Walkers, Side Straddle Hops.

    Guided by the blue light of Pelican Pointe Car Wash, the PAX moseyed to Ruby’s Roadhouse for a change of scenery, and did the Escalator routine: 10 ASS-KICKERS, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges. As if Burpees aren’t hard enough, WaterPik showed up the group by starting his on a fire ant pile.

    Next PAX moseyed all the way down to the lakefront sea wall and did 20 each: Box Jumps, Merkins, Step-Ups, Derkins, Lunges, and Freak Nasties.

    Next PAX moseyed over to Rip’s on the Lake where we did “Stair Barrows.” PAX partnered up. Partner 1 held Partner 2’s legs while he did a wheel-barrow up the stairs and 10 derkins, then both PAX ran down the stairs, then flap-jacked. PAX who were waiting did Partner 1’s choice of exercise for each round consisting of: Squats, Freddy Mercury’s, Flutter Kicks, etc.

    PAX moseyed back to the basketball court. As we arrived, YHC was ready to dish out some MARY, but was quickly interrupted and told that time had expired. (Apparently YHC’s watch somehow fell back 5 minutes during the beatdown). Since many PAX are already doing xtra credit with RRR, we went right into Circle of Trust.

    Thanks Shooter for leading us in prayer, and for the tip about Boudin by Jamison.

    Thank you guys for the opportunity to lead.

  • 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!

  • New Venue at The Gipper


    With the forecast showing temps in the 20’s, the night before, YHC confirmed with PAX about a Pre-Thang mile run to help those with ISI, but also to make sure we were all thawed out for The Thang. YHC was offered a “Clown Car” ride to The Gipper and graciously accepted (Thanks Steve & Shooter).

    Temps actually worked out to be in the 30’s instead. Usual jokes were made about Shooter wearing shorts, no gloves, etc…Seriously, how does he do it?!! Also prior to The Pre-Thang, Einstein shared with the PAX that he had a history of frostbitten hands and feet, growing up in Chicago, but we were all relieved to hear that he never lost any fingers or toes(yet).


    WarmaRama:  Good Mornings, Side Stradde Hops, Wind Mills, Arm Circles, Hill Billies, Imperial Walkers.


    The Thang:
    PAX moseyed over to the rear parking lot of the Taj Mahal, where we performed a modified version of “Bearway to Heaven.”  PAX did Bear crawl suisides of 7 increasing legnths. Bear crawling one way, then lunging back, with 7 decreasing burpees upon each return to the starting point.


    Next PAX moseyed over to the front of the Taj Mahal and circled up around the flag pole. PAX performed a “Fire Drill.” PAX did high knees. Taking turns clock-wise. Each PAX yelled “FIRE” and all PAX would do a version of “stop drop and roll”, where PAX would stop, drop to the ground, roll to the right, Merkin, roll to the left, Merkin, then spring back up to running in place again. This continued until all PAX got their chance to say “Fire.” 


    Next, PAX moseyed over to the “New Venue”…The Landing. With daylight creeping in, Pax performed “11’s.”  PAX ran down the hill of the landing, started with 10 Burpees on the wooden landing, then ran up the hill and did 1 Merkin at the top. This was viscously repeated until Burpees decreased to 1 and Merkins increased to 10.
    With stop time upon us, we high-tailed it back to the trailhead. Every Q, or any leader, is always concerned about doing a good job, pushing the PAX to their full potential. YHC was reassured, when on the run back, Barely Legal joked that his secretary would be doing a lot of dictation today, since he wouldn’t be able to lift a pen. 


    Count O Name O


    Coconuts Prayed us out. 


    ‘Til the next gloom….