F3 New Orleans

Tag: Coconuts

  • Smuckers

    There were no FNGs at The Gipper this morning.  If there had been, YHC would have named the first one Smuckers.  Because his arms and legs and the rest of his body for that matter would have felt like jelly.  F3 Greenwood must have it in for the rest of us.  Last week’s IronPAXChallenge workout was tough, but our South Carolina brothers turned the volume up to 11 this week.  What a workout.

    Knowing that we’d be pressed for time and anticipating the severity of the challenge before us, YHC kept the pre-game festivities to a minimum.  After a few SSHs, Seal Jacks, Copperhead Squats and Arm Circles, the PAX walked to their 26.6 lb cinder blocks like prisoners to the gallows.  Brief instructions and it was game time:  8 minutes of Thrusters, Swings, Manmakers, and Curls…50 yard run after every 25 reps…AMRAP for each exercise…2 minutes of rest between exercises.

    So simple yet so brutal.

    Countorama, nameorama and a prayer.  Then YHC gave the guys the rest of the day off from work.  Hey, they earned it.

    Thanks for letting me lead guys.  We need to come up with a challenge involving alligators and send it in the direction of the Carolinas.

     

  • I hope I never see a Cinder Block again

    With this month’s Iron Pax AMRAP Challenge being led by our F3 brethren in Greensboro, South Carolina, YHC decided the Milestone Marsh was a good opportunity to give this week’s version a try.

    Warmup: (all IC to to 20)

    SSH, Good mornings, High Knees.

    Thang:

    Here’s how it went down.  There were 4 exercises–all done with a coupon–a 25 lb cinder block.  The exercises were Curls, Thrusters, Man Makers, Kettle Bell Swings.  Each interval was timed at 4 minutes.  Each man was to do As Many Reps As Possible in the alloted time.  We did sets of 12 with a 50 yard run between each set and a two minute rest period after each 4 minute interval.

    Good luck to the crown Wednesday morning at the Gipper.  This was some serious business.  Some serious Man Making!

    Needing a reprieve from the cinder blocks we, moseyed to the Lakefront for some Mary.  Flutter Kicks, Hello Dollies, Putins, Leg Raises, Rower Situps.

    Then mosey back to the Marsh for count off, and thanks to Bushwacker for praying us out.

    Looking forward to Saturday, men!

     

     

     

  • One Coconut is all that’s needed..

    Just when I thought there would be no other men posting at Grandmas House this Gloom and the YHC could do some ISI Yoga and headback to the Sack One Coconut is rattled from the tree and lands at the post to spoil those thoughts.. No time for chatter let’s  crack this baby open and begin..

    warmup

    All IC to 15  Good mornings, Windmills, Imperial walkers, SSH, Butt kicks.

    thang

    Four Corners ascending 10,20,30,40 Burpees, Merkins, Squats and leg lunges..

    Tabata

    Flutter kicks, Peter Parker’s, Parker Peters, LBCs and closed with mountain climbers..

    quick count, announce and Coconuts led us out in prayer…

    Appreciate the post Coconuts!!

    Always enjoy the lead 💪🏻👍🏻👊🏻!!

  • Shark Week at the Scramble

    A quick warm up of arm circles and LBCs before starting the usual 5k run and a surprise at the end of the pier, an actual Shark from the Lake! Children beware.

    Run was completed in 32:00 by the official time

    Back at the playground we tried two exercises from the new Army Combat Fitness Test

    2 Min of Leg Lifts

    2 Mins of Hand Release Mirkins

    Count-off, Name-o-rama (Cudos to Spocket for the new recruit), COT

     

  • Fartekin at G-ma’s house

    6 pax met at the Mandeville TH. YHC came in hot, shoe on but not tied. No disclaimer today boys, Yhc carries malpractice insurance.

    The thang

    mosey to underpass

    circle up: my climbers x 20 ic, donkey kicks x 20 ic

    mosey down the UP, karaoke the flat, sprint the up the UP.

    Circle up: shld taps x20 Ic, heels up squats x 10 ic

    mosey down the UP, karaoke the flat, sprint the up the UP (Near miss, way to recover pelican)

    …insert crazy man barking at us, oh wait, it’s Capt sparkles with the sneak attack!

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey dn the UP, Buttkick the flat,  sprint up the UP

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey to the street, Fartleks to Monroe, up girod back to TH

    Circle up: scorpion kicks, lower/mid trap exercises, active HS stretch/nerve glides

    COT, name or ama, prayer from Bub.

    As always thanks for letting me lead.

    Chewy

     

     

     

     

  • SWTSeven

    With a lot of men getting in the last minute family trip before school starts back, the YHC expected a less than normal showing at the Marsh. Arriving at the AO with some fresh exercises in mind, Q discovers Coconuts at center court ready to get started as Waterpik arrives quietly like ET gliding across the moon lit sky on his TREK.. Quick handshakes exchanged and it is time to begin..

    Warmup consisted of Arm circles front/back IC 15, Peoples chair air presses 15 IC, Happy Jacks 25 IC Total, Windmills 15 IC and Toe touches 15 IC.

    Began beatdown with a Mosey down Lamarque to RIPS on the lake for the Stair Way To Seven (SWTSeven). Q gives instructions, which seemed a bit confusing at first, but this PAX having earned every bit of private education quickly interpreted and we jumped right in. Exercise consists of Burpee, incline Merkin and up the stairs with a squat at the top ascending the count till everyone reaches 7.. With a small group of men Q decided to incorporate some CORE in at the bottom while the rotations occurred.. Round 1 held plank, round 2 Flutter kicks, round 3 LBCs, round 4 Parker Peters, round 5 Peter Parker’s round 6 Freddie mercuries and final round Mountain climbers. Once complete Moseyed back to the playground area by the courts for 3 rounds of 5 pull-ups while the other 2 PAX did rower sit-ups (thank you full grown man Steve) as each man took a turn. Gathered at center court for the close.

    count, announce, COT

    Appreciate Waterpik for the close in prayer!!

    Always enjoy the accountability and fellowship gentleman, thanks for the opportunity to lead!!

    👍🏻👊🏻💪🏻

  • Double down!!

    Wet running shoes from the Narley Nutria served this YHC as he Doubled down on a post with little rest from the previous night… Having attended the Narley and being part of the winning World domination of sorts I could not help but share with the men who had missed, what an awesome experience was had the night before. Come on, where else can one go and experience the creativity of such a large PAX and the great naming of new FNGs along with some great F2ing.. It is certainly a great thing when men from all over can come together and instantly grab chatter as if they had recently assembled at a family reunion to catchup on old times.. Certainly one of the benefits I have received in my experience with F3 and look forward to many more as I travel this thing called life with a core group of strong men.. Enough sentimental thoughts for one day!!

     

    Began with 20 IC Windmills, Chewy one leg balance  touch both legs 8 IC. This looked worse than an all night booze fest with slurring words to the arresting officer as we epically fail this YHCs choice of field sobriety testing. Alternating lunge leg twist and then we are off for the thang..

    Standard journey with flashes of Tom/Jerry playing a game of cat and mouse as Backdraft shot out the gate like a triple crown horse untamed.. Men quickly paired up and paced each other. Along the journey Q shared some good conversation with Chewy as he respectively took a moderate Mosey and hung back with a tired YHC. Tclaps to Waterpik and Coconuts for getting out there and pacing the lead of the PAX. Burgundy shared his hard commit to the Northshore half coming up in October.

    Upon return with Bushwacker’s dice of doom in hand we alternated rolling knocking out a total of 50  rower sit-ups and in between 5SSH IC and 20 Burpees.

    count off, annoucements, COT

    Waterpik took us out in prayer offering intentions to all the F3 brothers!!

    Appreciate the lead men!!

    Thank you F3, ✌🏻👊🏻💪🏻!!

     

  • Stair climb rain out (Lightning)

    Well since Captain Sparkles is starting to prepare for the annual 911 New Orleans Memorial Stair Climb it was on his agenda to incorporate the Mandeville Trailhead stairs into the Beatdown.
    But Mother Nature had other plans throwing some lightning around.
    So for the warm up.

    Side straddle hops originally planned on 20 but with late comer Chewy felt the need to extend the count so Chewy wouldn’t miss out on a few so extended it to 50 as I was approaching 50 got some mumbling from Mr Shooter thinking it would never end. Lol.

    25 Imperial walkers in cadence
    25 mountain climbers in cadence

    The Thang

    Partner up for sit ups
    50 each
    50 Merkins or your best without stopping
    35 sit-ups
    35 Merkins
    15 sit-ups
    15 Merkins
    Totaling 100 of each
    Jog to bus stop in remembrance of Steve
    His favorite. Yep on benches
    10 Freak Nasty’s
    10 box jumps
    10 Freak Nasty’s
    5 box jumps
    10 Freak Nasty’s
    3 box jumps so I’m out of shape
    Jog back to Trailhead
    2 min. Forearm plank
    25 flutter kicks in cadence
    2 min. Elevate legs 6” above ground or as long as you can.
    30 right leg step ups
    30 left leg step ups
    Gave last 3 min. To Chewy for some stretching exercises.

  • Round Robin!!!

    With a recent resurgence of F3 posters at the Marsh,  this Gloom would provide the opportunity for a round robin of sorts.. Knowing the Q was out on IR would allow for a mixed bag of goodies like rolling through a drive thru at Red Robin to get your hand into a greasy bag of salty fries on a summer vacation across an interstate near you.. 6 PAX descended on the Marsh to become better and to start the week off right. Captain-Chief Sparkles with push broom in hand cleared the center court circle as if he were Prepping for an inspection by the city of Mandeville recreational department. As in BB past we know the Marsh never lacks the need for a pickup of sorts following a festive weekend. Grabbing the BULL @OCHO YHC took the lead to assemble the men around center court and extend his thoughts of a round robin for this beatdown.. Taking the first 15-20 min YHC started the PAX with a warmup series of 20 IC Seal Jacks, 20 IC  Monkey Humpers (yes in the warmup Bushwacker), 15 IC Windmills, 10 IC Armcircles out forward/up inward and reversed for a total of 4 rounds. Concluded with 20 IC SSH..

    thang

    As I peered into the thoughts of  fellow brethren Bushwacker we took to the baseline for 5 Burpees sprint the court, 10 Burpees sprint the court 15 Burpees sprint the court 20 Burpees. Rinsed and repeated with 2 other exercises  same counts Steve’s Groiners and completed with Squats. Passed the baton to Bushwacker for a core crippling experience. Partnered up for 200 flutterkicks, 200 Putin’s, 200 Bicycles and 500 LBCs. Partner 1 ran suicides free throw, half court, free throw and other baseline while partner 2 took to his six keeping count with partner assuming count upon return till completion of each exercise. Upon completion baton handed off to Waterpik for the closeout who makes sure we get in the ISI on the day or at least conquer some to make the thought of getting the rest done seem like a cake walk. We head to the play ground area of mulch at the suggestion of the author as he recalled producing a a blister of sorts on his dairy air a few weeks back and was not looking to replicate.. On arrival we take to our 6 for 20 rower sit-ups, 10 Merkins, 20 more rower sit-ups finishing with 20 Merkins..

    Assemble back to the shiny circle for count off, announcements and COT..

    YHC lead us in prayer.

    Appreciate the post F3 brethren and the accountability to become a better man..

    👍🏻✌🏻👊🏻