F3 New Orleans

Tag: Coconuts

  • Run and Remember

    -“A thousand tragedies a day, but the one’s that hit home are the most real.”

    I heard about Lexington, SC FiA’s Diane “Digits” Wells’ unfortunate and untimely death Tuesday morning while she was doing something we City Hall Scramblers take for granted…running. She left behind a husband and 3 small children. Digits was a leader who lived the FiA principals. As an avid runner, she did everything right, wearing reflective clothing and lights, but was still struck down in the middle of a crosswalk. Her story occupied my mind while we ran.

    While we celebrate Jesus’ birth and the myriad of blessing in our lives, please keep her family and friends in your prayers.

    sneaker-tree.jpg

    WARMUP

    10xs IC:

    Toe Touches

    Windmills

    Imperial Wackers

    Willy Mays

    Fire Hydrants

    Tradish Old Mandeville route at an 8:30-8:45/min mile pace

    6 sets, each x10, 1-count IC:

    High Knees

    Squats

    Merkins

    Plank Jacks

    COT

    Q prayed us out, with special intentions for Digits

    Many thanks gentlemen!

  • Creeping and Crawling

    CONDITIONS43°; > 90% humidity; 6:51 AM sunrise (well after the PAX hit the road)

    DISCLAIMER

    The experienced PAX knew YHC’s amateur status and mentally filed away all necessary disclaimers.

    THE WARM UP

    Split jacks X 15
    Toe touches X 10
    Ray Finkles X10
    Steve Earles Copper head squat finished with hill billy X 10
    High knees X10
    Butt kicksX10

    THE THANG PART 1: Ascending Steve Crawl

    The assembled PAX took a short trip to Old Rail to borrow their parking lot.  YHC called a routine that he first learned from our amigo Steve. YHC didn’t enjoy it then so he decided to inflict it open his F3 bros that morning.

    PAX started on one edge of the parking lot.  Bear Crawled to the opposite curb, turned, placed feet on curb and completed one Derkin, crawled back and completed two Derkins, continued to 13.  

    THE THANG PART 2: Rando Circuit

    YHC introduced this routine as something he found by some random dudes on Youtube.

    Circuit:
    each 30 seconds 10 second rest
    1.Burpee w/ merkins
    2.Arch ups
    3.spiderman pushups
    4.Sister mary katherines
    5.Mountain climbers
    6.Wojo squats
    7. Alternating planks

    rest 90 seconds. complete 3 circuits for about 16 minutes of non-stop fun

    PAX took a final mosey around the block to bring us to 06:00 on the dot.

    CountORama, NameORama, and COT

    Thanks to the Pelican for praying us out

    MOLESKIN

    Best wishes to the Pelican on his upcoming lasik surgery.  There’ll be no hiding from him when he has his new lazer-bionic eyes fully operational.

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

    Shout out to y’all who are reading to the end of the backblast.

  • Nightmare before Christmas hangover!!

    With the dreaded sound of the alarm at 0430 Q arose still haunted by the previous Nightmares he experienced midday Sunday. While a fartsack is much easier to pull off when your not the Q for the day, consideration of pitching a curveball to a fellow F3 Brother did indeed cross my mind. However, knowing I Ehed Garfield from the Nightmare before Christmas it was most fitting to skip the snooze and commit with no excuses. Arrived hot at 0500 to 4 brethren awaiting at center court of the Marsh. Knowing we would be down one of our regulars for the day Ringo, instructions were brief and jumped right in.

    Warmup

    All IC 10 Good mornings, Toe Touches, Windmills, Butt kicks and Mummy kicks..

    Moseyed to the seawall for some Aiken legs. Consisted of 20 Squats, 20 Box jumps, 20 Leg lunges and 20 skip Jacks. R/R (3). Recovery walked a few and then moseyed to our lighted bus stop on Girard. Upon arrival we did a series of Burp O  to 10 R/R (3). Squat position down to Merkin and back to squat. This one reminded Water Pik of a lineman football drill in his distant past in which he may or may not have participated. Will need to clarify that one with some chatter at the Scramble. Moseyed back to the AO for some Bolt 45s with a little lagniappe on top. Did 4 rounds of Bolts followed by 70,80,90 and 100% sprints baseline to baseline between each set.. With 5 mins to spare we took to our six for Coconuts favorite of the day Core work. LBCs 20 IC, Hello Dolly’s 20 IC, Nolan Ryan’s each side 10 IC and finished things up with a min of Chilcut plank..

    Count, announce, COT

    👏🏻 to Coconuts for praying us out with a reminder of the season and the reasons of thankfulness!!

    👊🏻 to the PAX for keeping me accountable and allowing me to lead.. 

    ✌🏻 till the next Gloom!

  • The Morning before the Nightmare before Christmas

    18 strong on the Mandeville Lakefront this morning, our warmup circle of pain expanding as the sun rose with long lost veteran EiEi finding his way out of the fartsack and back to the PAX just in time for the standard disclaimer.

    Off to the races with a warmup of Seal Jacks, Imperial Walker Squats, Toe Touches, Windmills, and Side Straddle Hops, all 20x IC.

    Mosey towards the Harbor for the next COP:  T Merkins, Jane Fondas, Wife Pleasers, Merkin Circle, Nolan Ryans, and Flutter Kicks. All IC with various rep counts.

    Mosey again towards the Harbor with another COP stop for front to back lunges, monkey humpers, and copperhead squats.  Again IC with various rep counts.

    Then all the way to the Harbor playground.  YHC divided the PAX into six teams of three for some rarajipari variations around the playground.  Good times and all in line with YHC’s diabolical plan to run the PAX as much as possible this morning to train surreptitiously for the Krazy Ivan without wearing them out for tomorrow afternoon’s Nightmare Before Christmas beat down.

    Indian Run back to the shovel flag for our countorama, nameorama and a prayer.

    Welcome FNGs Big Ugly, Bolt and Hawk!

    Thanks for letting me lead guys.  YHC always appreciate you playing along with my hare brained ideas.

  • Strangers at the Scramble!!

    The Scramble has impressed the Site Q week in and week out as of late with some great consistency. PAX have ranged from 8-10 gathering for our rountine 5k with a mix of exercises. So much so that we tend to have a PAX magically appear along the way at which another PAX Water Pik turns around to the surprise of Burgundy after about a mile in.. Conversations always prove fun and engaging with a variation of topics such as about our Saints discussing the success as of late and the need for some Fantasy football guys who need certain people to step up in future weeks as the playoffs have begun. ..

    Warmup 

    All IC of 10 Windmills, Toe Touches, Scuba Steve’s and Scorpion kicks..

    Thang 

    Journeyed the common route through the streets of Ole Beautiful Mandeville. Returning to the AO for 10 mins of a mixer of ISI, Merkin Wave, Flutter kicks, LBCs and Pull-ups. Circled up to count off and announce the future Nightmare before Christmas on 12/16 at the Mandeville Lakefront at 1300 for any PAX looking for a true punishment shared amongst brothers.. Also touching on the Crazy Ivan 1/19/19 at 2100 at which we need to pry the Hammer out of the hands of EiEi for visual inspiration to come soon..

    COT 

    Q prayed us into the day!

    Much appreciation to the F3 men who decided to flatter the Q on this Spring like Gloom before the next cold front to come!!

  • FNG: Out of Work Hair Dresser

    As YHC pulled up to the Wednesday rendevieu point for “we south of I-12” a familiar looking vehicle simultaneously pulled in a few spots away.Taking the gamble that I wasn’t about to make a fool of myself, I jumped out pointing and waiving my hands. Sure enough, Steve had returned on a more permenant basis to reclaim his moniker of Out of Work Hair Dresser! Shooter pulled up and we were on our way to meet up with the Wednesday warriors of The Gipper.

    The frosty gloom was ripe for a proper beat down, and QIC was ,indeed, hoping not to disappoint.

    WARM O RAMA

    Toes Touches x20

    Cherry Pickers x 15

    Imperial Walkers x10

    Fire Hydrants Rx10 Lx10

    Scorpion Kicks x10

    THANG

    Gathered at Clock Tower, PAX did_____ while each individual did _______…..

    R1 Hi Knees, 50%/100% sprints

    R2 Butt Kicks, Side Shuffle

    Mosied to court house for Irky Dirks: OYO Irkin up each step, Dirkin down each step

    Mosied to parking lot outside parking garage; suicides to each parking space line

    Mosied up the parking garage ramps and down the steps  and over the front of court house for some Freak Nasties, Box Jumps, Irkins, and Step Ups

    Indian Run back to clock tower to continue…

    R3 Squats, Backward/forward sprint

    R4 SSH, Bunny Hops

    COT – Out Of Work Hair Dresser prayed us out

    Many thanks to the brave souls showed up and stuck it out even when they discovered it was Bushwacker they would be following. APPRECIATION

  • 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. 

  • What’s My Name?!?!

    This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

    It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

    Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

    With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

    One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

    We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

    Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

    Have a great weekend!

  • 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