F3 New Orleans

Tag: Cowbell

  • MISL in each corner and multiplier plus a bonus round – from BBQ

    Another beautiful morning for a beat down. A longer warm up like Einstein does and with me being a respect respect Q also. Self love, Arm circles, Swimmers, Boxers, Grass Grabbers, Willie Mays ( picked up in St Louis ), Mountain Climbers, Peter Parkers, Parker Peters, Merkins, SS Hops and at least two others I do not remember. The top deck of A1C was used for four corners of different exercises. Each corner exercise increased by 5 each round. Corner 1 started with 10 Merkins, corner 2 with 15 imperial walkers, corner 3 with 20 squats and corner 4 with 25 LBC’s. 4 rounds were completed. A bonus round was added with an exercise selected by 4 in the beat down. Hogs Breath picked the number at it was 17. He picked hand release Merkins. Hammer picked Mike Tysons. I have forgot the other 2. In between 2 of the 4 corners we ran alternating doing every other line touches , every other line jumps and back pedals. We prayed out to end another beautiful morning.

  • Iron PAX Prep – from TurboTax

    The Iron PAX Challenge 2021 is now on the calendar for September so it was time for some coupon work this morning at The Gipper. Eight veterans and one FNG put in a quick warmup of SSHs, Mountain Climbers, Seal Jacks, Peter Parkers, Toe Touches and Parker Peters, then it was time to grab a coupon and head over the Boatyard for some work.

    YHC set out four markers with the PAX’s help, each 10 yards apart, and then we began Round 1 with a Farmer’s Carry of our coupon to the first marker, back pedal to the starting point, jog forward to our first marker; Farmer’s Carry with our coupon to the second marker, back pedal to the starting point, jog forward to the second marker, etc. Multiple rounds ensued consisting of OH carries, Rifle carries, Manmakers to OH carries, Murder Bunnies, Bear Crawl pull throughs, all with our coupons of course, with skips, carioca, bear crawls, back pedals and jogs in between.

    Countorama and nameorama upon our return to the Shovel Flag. Welcome FNG Dribbles! You might see Tinkles in the OR. Barely Legal prayed us out.

    Thanks for letting me lead guys. Solid work this morning.

  • No Respect – from Steve

    The other day I yawned and hurt myself. If that sounds like a poor set up to a Rodney Dangerfield joke, it isn’t. More of a morality tale, really – just another true life example of what happens to your body when you stop posting regularly. Things have gotten so bad, my Garmin now congratulates me if I simply cross the 6,000 steps benchmark. To put that in perspective for you non-pedometrists (yeah, not a word, I know), Hawgcycle will knock out more than that at 11pm on his daily 10k. Anyway, point is, YHC realized it was beyond time to dip my toes back in the water and get back in the Q game.

    A lone Jose was the only man present when I arrived, listening, I’m fairly certain, to a comedy routine on his phone. (It wasn’t, unfortunately, Dangerfield.). T-claps to Teach for making it out, as today is his first day back at school and he could’ve easily stayed back in Covington. But no, not this guy. The rest of the gang rolled in – Bypass, Hogsbreath, Zoo – and we got the party started.

    Warmorama: WM, GM, IW, AC, AP, SSH, HK, BK’s (yeah, a bit of decoding to do there); all the slow ones at x10 IC, faster ones up to x20 IC.

    YHC stretched the warm up a bit longer than usual, as I was expecting a late arrival from Cowbell. Was YHC disappointed? Of course not. It’s comforting to know that, in this rapidly evolving world we live in, some things really don’t change.

    The Thang:
    With Cowbell in tow, we kicked things off with 10x Kraken Burpees (3 hand release merkins in each burpee).

    Mosey towards the tunnel, stopping two more times for 10x Kraken burpees at each stop. With the Kraken fully released and the PAX already irritated at my return to Q, onward through the (darker-than-usual) wooded path to the tunnel, where all good things happen.

    Tunnel Partner Routine:
    Keeping things simple here, one partner runs the tunnel out and back, the other performs said exercises: big boys, squats, merkins, chest presses with rocks. That’s right, there are rocks next to the tunnel. It’s kinda like the Gipper’s quarry, just on steroids. Put it this way, YHC had planned on doing curls, but the rocks are just too damn big.

    As they say, time flies when you’re having this much fun, and so it was already time to hustle back to the flag (though we were able to stop and knock out a quick set of 30x IC Freak Nasties at the bus depot).

    Back right on time for COT: countdown, nameorama, announcement (Amnesia’s Tarpon Sprint Triathlon in Houma on Saturday – DM him for details if interested!), and Hogsbreath prayed us out.

    Thanks for the warm welcome back gents, and the opportunity to lead such a great group of men. SYITG.

  • No legs workout for the runners and cyclists among us – from Amnesia

    Warmup:
    20 x SSH, MC, IW, Peter Parkers, Windmills – all IC.

    The Thang:
    EMOM – first minute, 5 reps of merkin variant; next minute, 15-25 reps of other upper body exercise, all OYO. Next round, increase merkin variant reps by 5. Got through two rounds and started the third before YHC noticed we wouldn’t have enough time. Good thing, too. YHC wouldn’t have made it through round 3, but don’t tell any of the PAX that attended!

    Merkin variants: vanilla, diamond, clerpin, derkin, Carolina Dry Dock, diamond derkin
    Others: first round was mostly overhead press w/coupon (with some chest presses thrown in there); second round was more consistent: 20 coupon curls. Third round was coupon chest presses. Since only one merkin variant was completed on round 3, the coupon chest press was rolled over to the 6MOM.

    6(ish)MOM:
    20 ab exercise reps IC alternated with 30 coupon chest presses OYO. Abs exercises were leg raises, flutterkicks, plank (chillcut, both sides, and reverse), dying cockroaches, Freddy Mercuries, and finished with crunchy frogs led by the man himself. No presses after last ab exercise.

    COT:
    Count-o-rama, Name-o-rama, announcements, intentions, and prayer. Happy 3 years to YHC!

  • The (Birthday) “Cake Walk” – from Grundy

    One might ask why someone would willingly hang around a group of guys who without fail would say that they hate them at the end every workout. To continue to endure that type of verbal abuse for 4 and a half years seems insane. But on this specific July 10th, those words would not be obligatorily uttered any more. The word “hate” would be replaced by silence. On this specific day, YHC moved over into the realm of “Those Who Shall Not be Named” (Those Who Shall Not be Named = The age group of 30-49 where you earn no extra “hate” or “respect”).

    I was now free of hate but had strangely grown accustomed to hearing it! So, in order to receive the word I had heard every workout for 4 ½ years, I had to give the PAX another reason to “hate” me. No problem, that would be a “cake walk”.

    Pre-Thang
    Normal warmup sequence commenced In Cadence ranging from 10-30 counts.
    • SSH
    • Windmills
    • Good Mornings
    • Arm Circle Series

    The Q then took the PAX on a longer than typical mosey to Milestone Marsh where the cake walk would begin.

    The Thang
    Credit Zoolander for saying the week previously that it would be funny to create a workout sequence called the “cake walk” that actually was really difficult. Challenge accepted! Since the beatdown would be on the Qs actual 30th birthday, it just made too much sense to create a workout that had the word “cake” in it. After a quick poll via GroupMe from both the Northshore and Southshore, a quick list of most “hated” exercises were gathered. From there, the Q just worked in the number of the day “30” and the (birthday) “cake walk” was born.

    The cake walk goes like this. Start on the baseline of the basketball court, you will begin with 30 lunge pulses on the right side pausing on every fifth rep for a five count hold before continuing the reps. Continue until every rep is complete. Once finished, you crab walk to half court (you can thank Zoolander again for suggesting this one on GroupMe) to do 29 Sister Mary Catherines. Crab walk back to the baseline for 28 Carolina Dry Docks. Crab walk to half court for 27 Bulgarian split squats (right side). Crab walk one more time back to the baseline for 26 manmakers in cadence (a real crowd pleaser). After you finish that, this is where you can insert a ten count or two since there is no crab walk after the manmakers which means you will still be on the baseline of the basketball court.

    You repeat the sequence of descending reps of Lunge Pulses, Sister Mary Catherines, Carolina Dry Docks, Bulgarian Split Squats, and Manmakers starting now on 25. For every sequence of the 5 exercises, you switch which leg you would do for the lunges and Bulgarian split squats. So, in the second sequence you would do your left side. Continue this sequence until you do the last manmaker!

    Finishing this was quite a challenge and the lack of mumblechatter just further evidenced that fact. Although, legend has it that Barely Legal is still out there doing his speedy crab walks! The workout was done, and the time showed 7:29 AM when we finished the last manmaker. We were half a mile from the lakefront flag but the PAX was gracious with their sentimental Q on this day. We decided that despite the time, we would take a nice walk back most of the way to the flag.

    Once we arrived around the flag we were able to officially welcome our newest FNG Pro Bono! After that I was able to express my gratitude to a group of men who quite literally shaped the man I am today. A group who showed me that as we strengthened our bodies we were also strengthening our friendships, leadership capabilities, and character. I wouldn’t trade this group of men and the lessons I’ve learned for anything and am beyond honored to simply be a part of the group. And although I will never hear the required berating of “hate” after my name again, I will never stop feeling the care that I’ve felt from the first day when I showed up one Saturday morning back in February of 2017. A feeling of care that has continued to grow and which actually feels a lot like love.

    Until Next Time,
    Grundy (He Who Must Not be Named)

  • Can’t Count or Spell – from Einstein

    The Sun posted for a change this morning at the Gipper, after what has seemed like an endless string of rainy days.

    Short disclaimer …
    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Shrugs, Butt Kicks, Swimmers

    Mosey to the upper deck of the St. Tammany Justice Center parking garage
    Event; from the F3Nation Exicon: Hindenburg B.L.I.M.P.S.
    At the four corners of the parking deck, running to each corner
    4×10 Burpees
    4×20 Lunges
    4×30 Imperial Walkers
    4×40 Merkins
    4×50 Plank Jacks
    4×60 Squats (ran out of time to do this last one, the PAX will do this for homework – on the honor system)

    The PAX: Akbar, Barely Legal, BBQ, Cowbell, Fred Einstein, Jose10K, Moby Dick, Shooter, Turbo Tax

    Count-o-rama, Jose10K leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Core Crusher and Flickerball – from Zoolander

    from TruCoat…”15 assembled Saturday at the North Shore Lakefront for a multi-phase workout and coffee. Following a short warm-up, the group conquered a 15 minute core toning medley of mountain climbers, V-ups, supermans, squats or jump tucks, and side touches. After a short mosey and 6 rounds of merkins with a soccer ball twist, the group divided and faced off for a 25 minute flickerball match. The Masters, led by Tanked-Up, and the Seniors led by very-soon-to-be-30 Grundy sprinted back and forth the long field trading scores. In the final moments, the Seniors’ secret weapon, 12 year old Baby Yoda, scored with a laser shot to the back of the goal. Bean made the highlight reel with impressive defense and Bird fearlessly recovered balls out of Lake Pontchartrain, proving gators, rough seas, and the possibility of a double dose Z-pak were no match for this aquaman. The game drew a few spectators, possibly to admire the elegant passing among the sides, or more likely, hypnotized by bare-chested Bushwacker wearing a much too small youth pinny. A good time had by all! ”

  • 1776 Beatdown – from Hogs Breath

    Pulling in some history theme; The best college lecture I ever heard was “the American Revelation in one hour” so YHC tried to build a beatdown around the American revolution in 45 mins!

    We began much like the colonists with the “7 year war” so 7 burpee’s OYO.

    The colonists were left in a time of confusion and taxation, so YHC ‘purposely’ lead a confusing IC warmup.
    14 overhead presses
    13ish toe kicks
    20ish overhead presses

    And the colonists truly felt they were taking up the rear….. so monkey humpers!!!

    After this the colonists began to revolt, and this culminated with the Boston Massacre and Battle of Lexington and Concorde. So we “marched” [mosey] to get our coupons.
    The Declaration of Independence was signed during this time. The digits 1776 add up to “21” so we did 21 OYO merkins (also we America does 21 gun salutes).

    The colonists realized they were without Artillery so they raided the fort at Ticonderoga and took the British cannons carrying these back across a frozen New York; so we grabbed our Coupons and moseyed back to the A1C parking garage. The colonists had to recruit and train, so we stopped for some overhead presses and Urkins along the way.
    The British attempted to stem the Americans and separate New England with a two-pronged attack, so we counted off in 2’s and one group would backward run the perimeter, while the other group overhead press.
    Rinse and repeat with goblet squats and lunges walks.
    France got pulled in after the Battle of Saratoga, the American revolution truly became a “World War” especially with fighting over the Caribbean islands. So since everyone was getting their butt kicked, we did two rings of fire with monkey humpers!!
    To represent the three main armies (British, French, and American) we did a round of three, with a perimeter run, Urkins, and LBC’s.
    Then came a few years of stalemates, so we held a few planks.
    After that we mosey’d to return the coupons. Similar to Gen Washington marching to meet Gen Lafayette and the French Fleet to moving in for the Battle of the Capes and Battle of Yorktown.
    It has been said that Washington when he met up with Lafayette fell to his knees and cried out “my God thank you!!” So we fell to our knees doing 5 IC lunges.
    It took about 3 weeks for the message to reach England (that the British surrendered at Yorktown,) where the Tory party declared “we are finished…..” with this YHC declared the beatdown was over and “that Pax is how we became a nation!”

    Ended with COT, announcements of Gnarly Nutria, Fia/F3 mixer; and prayers for Akbar as his family traverses the American West, our nation, and ourselves to lead other men!

  • Halfpipe – from Russo

    Pax of 6 this morning at not-quite-as-miserably-hot-and-humid Granny’s, including Jose10k, who YHC feels might have been inadvertently duped into “little or no running” because he saw YHC as Q.

    Warmup (10-15x IC)
    – Seal jacks
    – Air presses
    – Imperial walkers
    – Windmills
    – Arm circles
    – Self love

    Thing before the thang
    3 rounds of 10 freak nastys on the blue benches
    2 round of 10 step ups (2 is 1)

    We then moseyed through the woods to the tunnel of love, where YHC’s flashlight app finally worked for the first time since Bush was president (the broccoli hating one).

    Thang
    YHC called it “the halfpipe” for the tunnel’s resemblance to a skateboard halfpipe, or at least as close as we could get in south LA. I wanted to change into my Vision streetwear and chucks, but decided there was no time.

    Simple 4-3-4 reps of merkins, mosey down and back up between: 4 at the top, 3 mid pipe, 4 at the top again.

    Round 2 switched to Groiners and a 3-4-3 rep count.

    Mosey back to the pilot house and with around 10 minutes left, we did the thing after the Thang:

    Choose your own adventure: Pax chose option A: calf raises up and down the pilot house steps, where, among mumble chatter about accountant analytics, probabilities, and the pros and cons of choosing options A vs. B, YHC heard the best out of context quote so far this year: “Runners are the worst!!” Two thumbs up.

    Choose your own adventure continued with option B, a merkin wave of 6.

    We wrapped up with “the hands of time”, where pax does one leg raise and holds the low position until each person completes the rep (Rinse and repeat 6 times), and 10 “contractually obligated” crunchy frogs.

    COT time, including count, Name-o-Rama, announcements, and prayer, where we noted keeping all those traveling in our thoughts.

    Reminder about a busy third full week of July:
    21st: Gnarly Nutria
    22nd: Mixer
    24th: Thibodeaux visit to see Goose

    A thank you to the 5 folks pushing me today and letting me lead, and to the rest of you for continuing to be quality individuals.

    SYITG

  • We ran!! – from Shooter