F3 New Orleans

Tag: Coconuts

  • 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.

  • 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!


  • Round Robin at The Gipper

    With our designated Q, Maverick, busy with his new 2.0, it was up to the PAX to deliver their own beatdown Wednesday morning at The Gipper. Go time arrived, the assembled veteran PAX disclaimed themselves silently, and then we got down to business.

    YHC initially took the lead with a warmup of SSHs, windmills, merkins, plank jacks, toe touches, seal jacks, imperial squat walkers and torso twists, all IC.

    Tanked Up! picked up the baton and moseyed the PAX to the back of the Taj Mahal where he administered a series of suicides – sprint/backpedal; shuffle there and back; and then old fashioned sprint there and back. Tanked Up! then ran us around to the front of the Taj Mahal, assembled us around the flagpole, and turned things over to Ringo.

    Ringo adopted Einstein’s “give the PAX an exercise to do while you bear crawl to the flagpole and back” routine and worked us over pretty good with merkins and various Mary exercises.

    After giving Einstein a little bit of his own medicine around the flagpole, Ringo then led the PAX to the front of the Justice Center for box jumps, the freak nasty, and step ups.

    Bushwacker took over at that point with a mosey around the Justice Center to the back stairs where we performed Irkins up the stairs, followed by bunny hops down the stairs. Rinse and repeat twice, descending with backwards bear crawls the first time and crab walks the next.

    Finally, Shooter mercifully took us back to the shovel flag for Mary: 45 seconds each of planks, Nolan Ryans each side, Rosalitas and finally Tanked Up!’s favorite, wife pleasers.

    Countorama, nameorama and Einstein prayed us out remembering our Southshore brother Terabyte and hoping that Maverick’s M and 2.0 are healthy and happy.

  • A Miscue at the Marsh

    This morning’s beatdown had no creative themes and no coupons were used. There were no musical numbers. And this backblast (probably) won’t have any rhyming couplets. And that is because this beatdown, though it was to be led by the always-reliable and always-creative Grundy, was, in fact, Grundy-less.

    But that was no problem with the crew the Marsh brings in these days. There was some Saints-Eagles chatter while we waited (Bushwacker reminding us that Grundy usually comes in hot), but alas, we eventually had to pull the trigger and YHC was the first to grab warm-up duties.

    Warmorama: Good Mornings, Toe Touches, Windmills, SSH, Seal Jacks, High Knees, (all 20x IC) and 20x merkins OYO.

    The Thang: Started with a warm-up run around the block to hit our 1 mile ISI challenge, then off to the pull-up bars to get to business:

    1st Set of 7’s: 6 pull-ups to 1 merkin, down to 1 pull-up and 6 merkins.

    2nd Set of 7’s: 6 hanging knees-to-chest to 1 burp-up (NOT to be confused with a burpo. Totally different and YHC knows the difference, totally.)

    Over to the rickety metal benches for some loud leg work:

    • Left leg knee ups, right leg knees ups, 10x IC.
    • Irkins 10x IC
    • Left leg Bulgarians, Right leg Bulgarians, 15x IC.
    • Freak Nasties, 16x IC
    • Box Jumps x10 (cut short, as we only intended to wake up the neighbors on Livingston, not the entirety of Old Mandeville).

    [Sidebar: All numbers above are entirely accurate, Wacker. Though YHC will admit he’s lucky that he does not have to be audited by Grundy (since, again, he was not there).]

    Over to the court for a round of: Monkey Humpers 20x IC, followed by bunny hopping half the court, bear crawling the rest. Rinse and repeat back.

    And finally some Mary: big flutter kicks, little flutters, hello Dolly’s, Freddie Mercs., all at or around 20x IC.

    COT, Pik prayed us out. Thanks men, enjoyed the impromptu lead! And thank you, Grundy – looking forward to tomorrow’s meeting with Sandy!

  • 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!

  • 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.

  • Christmas Vacation

    Christmas Vacation

    Thanks to the holiday season giving many PAX a respite from work the Milestone Marsh was hopping in the pre-dawn gloom of Christmas Eve day. A big welcome to all the PAX for coming out early on a Monday morning.

    CONDITIONS

    46°; 51% humidity; 6:54 AM sunrise

    DISCLAIMER

    The experienced PAX knew YHC’s rank amateur status.

    THE WARM UP

    All exercises done IC

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

    Every time Catherine revved up the microwave, I’d piss my pants and forget who I was for about half an hour or so.

    THE THANG PART 1: Getting Stronk

    YHC sees Northshore PAX getting mad strong, so he thought he would keep the trend of lower rep, higher difficulty movements.

    4 rounds
    Pull up sets x6
    Single leg squats X6 each leg

    1 minute recovery after each set

    YHC wobbled some on the single leg movements, but the assembled PAX were rock solid, straight vertical. Backdraft even rocked some of the pistol-style movement.

    It wouldn’t be the Christmas shopping season if the stores were any less hooter than they – HOTTER than they are. Whew. It is warm in here, isn’t it?

    THE THANG PART 2: Let the beat drop

    PAX did some work with 5 drop sets focusing on the lower body. Each set consisted of 15 knee tucks, 15 jump squats and 15 air squats done in succession with no rest. YHC was gassed at the end of these but the PAX grinded out each of the 5 sets with style.

    Surprised, Eddie?… If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be more surprised than I am now.

    THE THANG PART 3: The big, big finish

    PAX finished in fine form with the following fun and games.

    • Gecko crawl across the court
    • Boo-yah merkins (Q was tired at this point and the cadence / count confused the heck out of the PAX)
    • Clapping merkins
    • Single leg hops / Marios
    • Snow board hops
    • Grand finale, 1 minute of hanging knee raises

    Can I refill your eggnog for you? Get you something to eat? Drive you out to the middle of nowhere and leave you for dead?

    CountORama, NameORama, and COT

    YHC prayed us out.

    MOLESKIN

    Merry Christmas y’all

    Carve the turkey, turn the ballgame on Make Bloody Marys 'cause we all want one Send somebody to the Stop 'N Go We need some celery and a can of fake snow A bag of lemons and some Diet Sprite A box of tampons and some Salem Lights Hallelujah, everybody say cheese Merry Christmas from the family

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

  • 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