F3 New Orleans

Tag: Coconuts

  • Ivan is coming

    South Louisiana storms woke YHC at 3:00 a.m. and he worried that the Northshore F3-bros would have to scrub another mission due to the elements, but when I arrived at the AO storms had cleared and we were go for launch.

    CONDITIONS

    I don’t have the stats for the weather conditions, but the court conditions at the Milestone Marsh were exquisite.  Some good samaritan took a leaf blower and cleaned the b-ball court that is the centerpiece of the Milestone Marsh AO.  Was that you @Bushwhacker?  @Mandeville Parks and Rec, maybe?  IAE, thanks for the solid.

    DISCLAIMER

    Q offered a half-hearted disclaimer, but the Q’s limitations were old news to the expert, assembled PAX.

    THE WARM UP Proper

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -SSH
    -Good Mornings
    -Imperial Walkers
    -High Knees
    -Lizard/Geico stretches (Because who wants to strain the groin?)

    THE WARM UP Lagniappe

    Basketball season is underway.  (It’s that round shaped ball, #TranslatingForMyFootballFanaticBros) YHC commemorated b-ball season by adding free throws to the warm-up.  F3 wrinkle was that a miss got you 5 burpees.

    Unfortunately YHC did his Shaq impersonation and took some garbage free throws leading to my penalty burpees.  Next time I’ll imitate Wilt and shoot granny style.  T-Claps to Waterpik for draining them.  Our friend has skillz.

    THE THANG Preview

    YHC wanted to put the newly cleaned court to good use so we started with a “Brenton” drill.

    Bear Crawl (100 ft)
    Standing Broad-Jumps (100 ft)
    Perform 3 Burpees after every 5 Broad-Jumps

    The official Brenton calls for 5 rounds, but we had other work to do and called it after two sets.

    THE THANG Part 1: Better run, Ivan is coming

    Northshore QIC’s have been great at hyping the upcoming Krazy Ivan.  (January 19th #MarkYourCalendarsNow)  So if Ivan is coming we better get our run on.  To improve our speed YHC called one of his favorites:
    100 yard sprint + 10 merkins at the finish.
    Repeat 10X.

    Before running, PAX were issued the newly invented “double disclaimer.”  We were diligent to avoid slipping on the wet asphalt and avoiding the F3-Faceplant. (F4?)

     

    THE THANG Finale:  If it’s the Marsh, it’s gotta be pull-ups

    We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  The Marsh is the only AO that has convenient pull-up (monkey) bars.

    YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.  PAX finished out the 45 minute beatdown and declared victory.

     

    CountORama, NameORama, and COT

    Thanks to our amigo Waterpik for praying us out

    MOLESKIN

    After smelling some skunk funk during the workout, Garfield shared some stories about Mandeville wildlife.  Ask him the one about the deer, the schoolkids and the Mandeville public works dept.

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

  • #EveryDayIsLegDay

    CONDITIONS

    YHC didn’t check the conditions but it was shockingly warm and humid for November.

     

    THE WARM UP

    All exercises in cadence, but tbph the count on the High Knees was pretty shaky.

    -SSH
    -Good Mornings
    -Abe Vigodas
    -Imp. Walkers
    -High Knees

    THE THANG

    Magnificent 7 Leg-o-rama
    1. Maraviches/pistol squats on a bench – IC
    2 Bushwhackers Single leg burpees 10 each leg OYO
    3 Split Squat -IC
    4 Scissor bridge Tacoma narrows – IC
    5. Wife pleasers-IC
    6. Shaun Whites/ Snowboard hops
    7. Marios/ Single

    Drop Sets
    10 tuck jumps
    10 squat jumps
    10 squats

    All down in a continuous sequence with no break in between.

    Rinse and repeat 3 times with two minutes of rest in between.

    Tunnel Triple Check
    First PAX ran through the Florida Street tunnel. Second PAX holds a plank.  Third PAX holds an Al Gore.  Continue until the cycle is complete.

    CountORama, NameORama, and COT

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

  • TrUe DowN PAINmeNT!!

    Saturday gloom is nothing less than amazing in the cool of November. Q seems to have gotten a reputation to bring true down PAINments considering Q plays no games!!! With a 630 prompt start it goes like this…

    Warmarama:

    20 SSH ic

    15 windmils ic

    15 toe touches ic

    15 butt kicks ic

    15 knee highs ic

    20 little arm circles forward ic

    20 “” reverse ic

    20 big arm circles forward ic

    20 “” reverse ic

    Thang:

    mosey over to rips

    8 minutes timed:

    10 toe taps on the curb

    up and down a flight of steps

    10 side steps on the curb

    up and down a flight of steps

    rinse and repeat

    mosey

    20 jump squats ic

    20 alternating lunges ic

    20 jane fondas left ic

    20 jane fondas right ic

    mosey

    partner up

    goal 250 merkins together, 250 LBCs together

    one partner partakes in the exercise while the other sprints there and back

    10 count

    10 shoulder taps ic

    10 hip slappers ic

    10 merkins oyo

    indian run back to flag

    stop for 10 freak nasties ic

    10 derkins ic

    10 more freak nasties ic

    MARY:

    20 flutters ic

    20 hello dollies ic

    20 rosalitas ic

    20 dead cockroachs ic

    20 freddie mercuries ic

    20 russian twists ic

    COT

    countorama

    nameorama

    The Manny prays us out!!!!

    over and out Splice

     

  • Healing Rain

    It’s a different experience to be out in the pouring rain when you want to be, as opposed to when you’re forced to be. You’re awash in the life-giving waters that sustain and replenish, instead of the feelings of rush and panic that come with the mad dash from one shelter to another. You experience a youthful exuberance that brings appreciation and healing…healing rain.

    WARM (not really)

    all x15 (more or less) IC:

    toe touches

    imperial walkers

    windmills

    butt kicks

    THANG

    When WATERpik hit that 1st puddle, the illusion of keeping relatively dry shoes during this 5k was soaked by reality. The PAX moved along the route like a rivulette coursing down a muddy embankment in the Amazon Rain Forest towards the mighty river. As we ventured on,  Chewy and YHC  were left in the wake of the animalistic speed of the the cheetah,  the jaguar, and the gazelle. I’m certain a plethora of new neural pathways were formed as we did a regular thing in a new way. Apropo of nothing (or more likely the rain), Waterpik had to roll out early.  And so…

    MARY

    We concluded with 2 waterlogged rounds of Dice O Doom! 20 freak nasties (wild Q), 50 squat jumps, 50 alternating single leg lateral hops (as opposed to 50 more jump squats), 20 merkins, 25 burpees, 50 LBCs.

    Yours truly prayed us out

    Many thanks for posting in this healing rain!

  • To be a Millennial in the F3 nation!!!

    Q searched the list of exercises and found what would prove to be a test of many measurables on this mid 60 Gloom. Arrived to the Gipper on time after catching all but 1 Red light along the way from Mandeville. Man that’s enough to get this guys heart rate up without any physical activity.. Luckily still arrived on time at my favorite AO here on the Northshore..

    Warmarama
    10IC Good mornings
    15IC Toe Touches
    20IC SSH
    25IC Mummy kicks
    10IC Windmills

    Beatdown simple explanation!

    The Millennial (rep count totaling 2000 including the 10 yard runs between)

    Moseyed to the Justice center parking garage for an explanation to the PAX. Exercises chosen for the 100 counts were Merkins, Squats, Mountain climbers, Shoulder taps, Alternating leg lunges, Imperial walkers, Hand release Merkins (modified), LBCs, Flutter kicks and last but not least Burpees..
    All series except the Burpees was the first man to reach a 100.. Einstein proved to be the beast of the Merkins. With Turbo and Coconuts taking turns on the MC and shoulder taps.. Moby proved his grit on the Hand release Merkins and Maverick proved best on the Squats. Barely Legal and the Q were just happy to hear the sound of another yell out 100. For the last series of Burpees the Q allowed each PAX to count a set of 15 with Einstein finishing with the last 10.. Once done we took our last sprint of 100 yards with Moby bolting out across the third floor like a Zebra in the safari running from a starving lion.. Great job Moby!! 3 mins to spare we journeyed back to the flag for count off, announcements and COT..

    Thanks to Barely Legal for praying us out!!

    Appreciate the lead gentleman and welcome to The Millennial!!

    Although my doubts still linger as to if my children being Millennials would have worked that hard this Gloom!!

    Great work men!!

    👍🏻💪🏻👊🏻✌🏻

  • Seemed like a good idea at the time…

    YHC had heard that both fall weather and EIEI had returned to the F3 Northshore, so naturally it felt like the right time to make an appearance.  And while neither of those turned out to be true (or were at the very least very premature), it was still a very welcome sight to see the regular crew roll into the Marsh this morning after such a long absence.

    Saturday’s New Orleans convergence marked YHC’s first beatdown in 4 months.  It felt great to be back even though, predictably, there were a few speed bumps: slightly off-cadence, misremembering exercises, and, of course, losing all arm strength about halfway through.  I could barely move the next morning.  Still, when I noticed an empty slot in the Q sign-up yesterday, it seemed like a brilliant idea that my (temporary) return to the Northshore should be marked by my very own Q.

    Brilliant idea indeed – until YHC got up this morning and still couldn’t quite bend over to tie my own shoes.  This beatdown would be a “do as the Q says, not as he does” type of event, with no comments on the Q’s form, please.

    Warm0rama: SSH, ISW, toe touches, windmills, high knees, butt kicks all at or around 20x IC.

    The Thang:

    My original thought was that this entire thing would be filled with AMRAP challenges, which would provide two things: a break from counting cadence that would give me (literal and much-needed) breathing room and also the ability to go at my own pace (again, much needed with this crew of hard-hitting Northshore men).  That didn’t last too long, but we did start with two AMRAP challenges:

    • 90 seconds of hanging knees-to-chest
    • 3 minutes of 8-count bodybuilders

    Somewhere in here, mid-bodybuilder, Bushwacker informs me that, if I didn’t already know, if I hadn’t been keeping up – the beatdowns have taken on a lighter, more playful vibe since the end of the summer… playing football, frisbee, etc.  Touché, Mr. Wacker.  As if 3 minutes of bodybuilders wasn’t fun for you.

    Next up, sprint the block to Marigny, winner foregoes the 20x IC shoulder taps that would follow.  (As expected, the winner – Pik – refused the special treatment and knocked out the shoulder taps with the rest of us.)  Sprint the next block to Girod, Peter Parkers, 20x IC.

    Then a mosey up to the Old Rail parking lot for a pub crawl: 1 derkin, bear crawl across to the opposite curb, 2 derkins, back, 3, and so on, up to a miserable 13.  YHC had done this one a while back in the pouring rain, and had somehow remembered it fondly.  Today it was just awful.  So I can’t really blame Shooter, who was ready to pitch in and book my flight back to L.A.

    Mosey back to the Marsh for some Mary: Leg Raises & Crunchy Frogs, Jane Fonda’s, pulses, heel to knees, all 20x IC.

    Countdown, announcements, and Garfield prayed us out.  Thanks guys for the warm welcome back.  I can’t tell you how much I appreciate being back around such a group of inspiring men.

  • Fast times at the City Hall Scramble

    CONDITIONS

    66°; 90% humidity; 7:00 AM sunrise

    DISCLAIMER

    YHC isn’t going to say that he forgot to deliver the disclaimer, but if any personal injury attorneys ask you, the assembled PAX definitely understood that he was a rank amateur and shouldn’t be trusted with workout advice.

    THE WARM UP

    Northshore Q’s have been doing so much cool stuff, that YHC wanted to blatantly copy everything he could.

    Assembled PAX warmed-up with a feeble imitation of Turbo’s dynamic warm-up routine with a focus on walking quad stretches and hip stretches.

    Wait until YHC’s kids teach him how to set up a spotify playlist and he can copy Grundy’s sweet tabata jams mix-tape.

    THE THANG

    The assembled PAX scrambled through their standard 5k route.  Tclaps to Garfield and Bushwhacker for pacing us.  Northshore PAX know that this is SOP for Garfield and the Whacker is rounding into race day shape for his upcoming half-marathon.

    YHC didn’t keep detailed mile splits, but feels confident that the PAX responded well to the cooler weather and clocked some fast times.

    THE THANG – Part 2

    After the 5K, we returned back to City Hall for some work.

    The Pelican Challenge

    The first item was introduced to Northshore PAX, by our amigo the Pelican, who himself stole it from the Army’s new combat fitness test.   YHC set the timer for two minutes and the assembled PAX cranked out as many hand-release merkins as possible before time expired.

    Next we did 20 4 count tabletops in cadence, because every day is leg day.

    Rock-Paper-Burpees

    Finally, the PAX finished with 5 rounds of “rochamburpee,” which the lexicon defines as a game of rock-paper-scissors with burpees at stake. YHC observed some next level strategery among the PAX.  Never go in against a Northshore PAX with burpees on the line.  #Strategery.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

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

  • Round Robin Q at the Marsh

    With no one signed up on the Q Sheet, the Men at the Marsh huddled up and called an audible to a round robin Q to start the week off.  It was a true team effort!  And, apparently, unlike Saturday, there were no celebrities posting at the Marsh. However, there was some chatter about New Orleans’ most famous celebrity, Drew Brees.  Here’s to hoping Drew Brees’ record breaking evening goes as smoothly and as well orchestrated as our Round Robin Q on this Gloom.

    Warmup w/ me, the Pik, the Waterpik.

    SSH, WM, HK, BK, Arm Circles.  All IC, to 10.  It may have been 15, but who’s counting?

    Let’s get the party started:

    35 Merkins OYO

    Bear Crawl from one end of the court to the other.

    Back pedal from one end of court to the other.

    Bear Crawl again.

    Last, run 2 line drills.

    Next Up to Q was the Pelican.

    His idea…Mosey to the Lakefront, to Rips in particular for some Calf Raises.

    Each man does 5 Calf Raises on each step to the top, then jog back down the other side.

    Next, each man does one leg Calf Raises (3) up the steps, alternating feet along the way.  Jog down the other side.

    10 Derkins, then

    Mosey to seawall for some Freak Nasties, 20 IC.

    With 15 minutes left, Coconuts gets his turn to play Q for the day.

    Mosey back to Marsh for some SERIOUS WORK!

    Circle up at center court. Time’s almost up.

    Set of 30, broken into 3 individual, continuous exercises:

    10 high jumps (try to bring knees to chest), 10 squat jumps, 10 squats.  Rest for 1 minute, then rinse and repeat.

    Core Work/ Mary:

    20 Rower sit-ups OYO

    20 Freddy Mercuries IC

    Plank for 1 minute.

    Down Dog, then Geico (Lizard Pose), each side.

    COT, and Coconuts prayed us out.

    See yall in the Gloom! Go Saints!  Drew Brees is the Man!

     

     

     

     

  • The 41 Club!

    With some of the regulars MIA this morning at the Scramble, it was purely coincidental, but all 3 PAX posting in the Gloom had one thing in common-we are all 41 years of age.  And, yes, we all wish we ran as well as the other more noteworthy #41 common in these parts—Mr Alvin Kamara.  But the pace on our regular 5K through the streets of Old Mandeville was far slower than the pace at which Mr. Kamara has shredded NFL defenses during his first season and a half in the Black and Gold.

    Before we completed the routine 5K, we warmed up to the following cadences.

    SSH x 15

    GM x 15

    HK x 15

    BK x 15.

    Then after the 5K, we returned back to City Hall for some work…

    PLANK for 1 minute.

    REVERSE PLANK for 1 minute.

    25 ROWER SIT-UPS OYO

    25 MERKS OYO

    20 PUTINS IC

    20 FKs IC

    20 HELLO DOLLYS IC

    Next, we closed out with some Chewy inspired strecthing and YOGA.

    DOWN DOG

    GEICO

    AND THAT’S ALL FOLKS!

     

    COT, and YHC prayed us out!

    Thanks for following my lead, fellas. And thanks, as always, to F3 and its collection of brothers, for pushing me to greater heights in fitness and life!

    PIK!

     

  • The Usual Suspects

    The usual suspects rolled in from the Gloom at their usual times this morning, Maverick hitting the tarmac just in time to join the warmup of dynamic stretching exercises up and down the fake train platform at the Covington trailhead:  lateral SSHs, lunges with a twist, lateral lunges, a variety of skips, and some additional soccer style exercises to get the blood flowing.

    Mosey to the front of the Justice Center for a set of 7s:  pistol squats to Marios using the benches at the bottom of the stairs and ice skater hops (Bonnie Blairs or Apolo Ohnos) at the top.  We attacked the stairs laterally to keep with the theme of the day, moving sideways to move forward.

    Mosey to the side of the Justice Center for 3 sets of:  10 T Merkins and 10 jackknives each side with a lateral bear crawl around the circle and back thrown in for good measure.

    Mosey to the back of the Justice Center for an exercise YHC learned while posting with Charlotte Metro a few weeks ago:  the railwalk.  Pole dancer might be a more appropriate name but, at any rate, it involves finding some railings on a ramp and then walking up the railing laterally with your hands and feet, essentially a suspended lateral plank walk with extra motivation to avoid a face plant.  Gauged by the mumble chatter, the PAX found this exercise plenty challenging and of course it was consistent with the lateral movement theme of the day.

    Another quick mosey to the Justice Center benches for a sequence of Bulgarian Split Squats (we’ve been missing you Steve…come home soon), two foot lateral hops, lateral step ups, left leg lateral hops, lateral box jumps, and right leg lateral hops.  10 reps each and then moving directly to some agility work with lateral shuffles, crossover runs, and caricoa.

    Mosey back to the trailhead to finish off with some Mary:  Nolan Ryans, Scuba Steves, and a one leg/two leg lift combo to close out the day.

    Countorama, nameorama and then Einstein prayed us out.  Thanks for letting me lead guys.

    NMM

    We attempted to EH a guy on the fly this morning.  We hooked him for a little while but the railwalk may have been too much.  We’ll see.

    Monday Night Ruck and Football October 8th.  Meet on the Mandeville Lakefront for rollout at 1815 and then we’ll head over to the Barley Oak for some F2 and to watch the Saints (hopefully) smoke the Redskins.

    NOLA Convergence October 13th at City Park 0700 hours.  Clown car from the old Winn Dixie parking lot near the causeway.  Rollout at 0600.  Don’t miss it.

    EiEi reportedly is back from Siberia and training locally for the 2nd Annual Krazy Ivan which, save the date, is scheduled for January 19th at 1900 hours on the Mandeville Lakefront.  Don’t say anything to the Southshore guys at the Convergence.  We want to spring the whole thing on them at the last minute.