F3 New Orleans

Tag: Cowbell

  • Getting Arctic Blasted at Grandma’s House

    Temps dropped considerably overnight due to an Arctic Blast moving in. Add to it a little rain, but there was no stopping four F3 Northshore Hard Legs from showing up in the gloom.

    Warm O Rama: Good Mornings, Toe Touches, Arm Circles, Side Straddle Hops, Wind Mills, Imperial Walkers.

    The Thang:

    Mosey over to the playground basketball court where PAX did the Wilt Chamberlain routine(Named for his 100 point game): PAX ran to end of court, did 100 LBC’s. Ran to other side, did 100 squats. Ran back to other side, did 100 Flutter kicks. Ran again to other side and finished with 100 lunges.

    Next PAX did the “Nolan Richardson” routine (slightly modified) on the court: PAX Partnered up. PAX 1 performed each exercise denoted below as partner 2 backpedaled (Forgot to do the Bobby Hurley), and jogged back to continue the exercise from the count accumulated by partner 1. PAX continued until the repetition count stated below was met: 1. Burpees(75) 2. Squats(150) 3. Big Boy sit ups(150) 4. Arm Circles 5. Merkins(75) 6. Imperial Walkers(150)

    PAX then moseyed over to the Trailhead. On our way, a couple hunting and fishing stories are told. One PAX mentions a story of deer that was shot (either by him or a partner) 100 yards away with a cross-bow. Confessed that it was in reality probably only 50 yards (half that). PAX joked about “fish tales” and how when discussing hunting and fishing, things are 1/2 as far away than they really are. Or in some cases things are 1/2 the size it really is…As one PAX pointed out, same as when spitting game with women.

    At the trailhead, rain started to pick up.

    With time running out, YHC called an audible and shortened his planned routine at the Bell Tower. PAX partnered up again. PAX 1 did Irkins up the stairs and ran back down while PAX 2 did squats at the bottom. Idea was to keep going and flap jack until 150 squats were accumulated. We got it done in only 2 rounds.

    YHC had more fun and games planned, but will had to save for next week as time had expired.

    COT – Counto Namo

    Cowbell prayed us out.

    Thanks Guys, for letting me lead!!!

  • Running in Circles

    Maverick put such a whuppin’ on our upper bodies yesterday at the Gipper that YHC had preordained there’d be no burpees, no merkins, and no pull-ups at the (post) Scramble this morning.

    We began with one the slowest warmoramas YHC has led, and I’ve led some pretty slow ones. Good Mornings, at an excruciatingly sluggish pace, followed by windmills, toe touches, IW’s, and lunges, all x12 IC for Mackenzie’s birthday. Happy birthday, Mackenzie, whoever you are.

    Finally, time to mosey. Traditional route plus some – after Sunset Point we doubled back to hit the Hermitage loop for a second time, bumping our mileage up to an even 4.

    Things went south at about this point, when Akbar went AWOL, which in turn sent Shooter running in circles, which in turn had the rest of the PAX performing exactly 127 LBC’s. This, along with some overly-chatty announcements, sent us over on time by about six full minutes. Luckily, Turtle was not present to note my disrespect of the time.

    Soon-to-be-retired Garfield prayed us out and the PAX scattered like the wind. Thanks men for getting me out there today, some mornings are tougher than others, and I’m incredibly thankful I have you guys to hold me accountable.

  • Nacho Libre & The Bandana-Free Bandit

    Two notable occurrences right outta the gate at Granny’s this morning: Nacho posted for the first time in aeons, and Cowbell posted naked.  Well, not technically naked, but in his mind I’m sure it felt that way.  In his four years of F3, this was his virgin sans-bandana post.  It’s like Haley’s Comet, you’ve gotta wait another 75 years to see it again.

    Warmorama: Seal jacks, toe touches, SSH, good mornings, IW’s, all at or around 20x IC.  And then the warmorama kinda morphed into a quick COP: mountain climbers, shoulder taps, peter parkers, all 15x IC, followed by 15 merkins OYO.  

    Mosey over the river and through the woods to the tunnel for a simple but miserable routine (welcome back, Nacho!): 10 burpees, 10 squats, 10 big boys, 10 merkins.  Run down through tunnel and up to the other side, 9 burps, 9 squats, 9 big boys, 9 merkins.   Back and forth and back and forth, descending until completed.  That put us on the opposite side of the Florida, so we did a nice long run of Lt. Dan’s back across.  Pelican asked why it was called Lt Dans, and I explained the reasoning (afterwards, you “ain’t got no legs”).  But, Pelican countered, at the end of the movie, Lt. Dan has magic legs.  Hmm… YHC didn’t know how to respond to that….

    Mosey back to the flag with time enough for 30x IC LBC’s, and then Chewy prayed us out, reminding us to be thankful for our good health.  T-claps to Nacho for the return post (aka kotter), hope to see you back out again this week.  Thanks men for the chance to lead, appreciate you guys helping to keep me strong and sharp!

  • Double Stuffed at the Gipper

    It was a dark and stormy morning… Considering those conditions, and it being mid-week, YHC glad to see such a strong turn out of 11. To our good fortune, the rain broke (for a bit). A few PAX did their usual Pre-Thang mile run, then we circled up.

    Warm Ups: Good Mornings, Toe Touches, Imperial Walkers, Hill Billies, Arm Circles.

    The Thang:

    Pax mosied over to the court house parking lot and did “Ascending Curb Crawls.” OYO, PAX Bear crawled to other side, turned & placed feet on curb and completed 1 derkin, crawled back and completed 2 derkins, and continued to 13. Moans and groans were heard almost immediately, and YHC took mental note as one of the PAX mentioned that on another occasion, the routine was done as “Descending” Curb Crawls, where merkins would decrease instead of increase.

    Next PAX mosied over to the parking garage where we partnered up and completed a modified “Burp Back Mountain.” Partner 1 proceeded to run backwards 1/2 way up the garage ramp and sprint forward back down, while partner 2 performed burpees. Partners continue to flapjack until 50 (modified from 100) total burpees were completed.

    Next PAX mosied to the front steps of the courthouse. OYO, PAX did merkins up the courthouse steps, did 5 Rocky Balboa’s at the top, and ran down the ramp around to the beginning. Pax Repeated 4 times changing the exercise up the steps each time. (1. Merkins, 2. Bunny Hops, 3. Squats, 4. Freak Nasties).

    (Began to rain)

    Next PAX did the “Burpee 1/2 Mile” (Modified from “Burpee Mile”). Total of 24 Burpees, 1/2 Mile. Pax did 6 Burpees, ran 1/4 mile x 2.

    At this point, one of the PAX feeling a bit sluggish confessed his Oreo habit, and soon others admitted some of their own indulgences.

    Finally, PAX mosied back to the flag to do some MARY under the pavillion out of the rain.

    Count O Name O.

    Shooter prayed us out.

    Later in the day, YHC was glad to get a text from an F3 Brother giving some kudos on the beatdown, saying the combination of burpees and bear crawls made the work out brutal, but that he liked it. Glad to hear someone got their money’s worth and was challenged, as YHC is usually behind in the game.

    Thanks Guys for letting me lead!

  • Crowd Pleaser

    Let’s just acknowledge that there was an actual “crowd” to please in the first place – Grandma’s was a-hoppin’ this morning. Aside from the regulars, there was Zoo, who has started to become a regular. There was Hammer, who not only posted today, but yesterday at the Marsh as well. And then there was Captain, the Chief, the Sparkliest of firefighters and most notable of actors in the Hollywood South, who made a rare guest appearance. Sounds like he may soon bump himself up to a series regular if we continue to EH him (hint, hint). There was also a very vocal owl that greeted the Hammer and I with eerily childlike rantings (YHC was reminded of the Hammer’s demonic, discarded doll), but he didn’t stick around long enough to make the cut. Anyhow, for Granny, it was a packed house.

    Warmorama: IWs, torso twists, toe touches, SSHs, and probably something else. Finished with 20x merkins OYO.

    As the fall weather settles in, YHC sometimes worries that the PAX just won’t sweat enough. This is the kind of stuff that keeps me up at night. I mean, if Shooter doesn’t sweat during a beatdown, then really what was the point? Luckily temperatures hadn’t dropped too much, but YHC decided to start with a quick mosey around the block to get the blood flowing.

    Next up was the “crowd pleaser,” a term YHC takes at face value, rather the ironic one that seems to be intended. In front of the stage (which was well illuminated for some reason this morning), we spread out to four imaginary corners. The routine would be to travel clockwise to each corner, and perform the same exercise x10 until you’ve returned to your original corner. So:

    Bear crawl, x10 merkins at each corner
    Lunge walk, x10 squats at each corner
    Crab walk, 10x big boys at each corner
    Frog jumps, 10x burpees at each corner

    Recovery walk over to the corridor for partner sprints: P1 holds a people’s chair while doing air presses, P2 sprints half the corridor and back, then the full thing (including the stairs but mindful of our friendly stair-climbing couple) and back to flapjack.

    The Grand Finale was a last minute call – seeing that stage so well-lilt, and having an actor in our presence, it seemed necessary to get up there in the spotlight. So we hopped up to center stage for a little game of Rochamburpees. Same partners, rock/paper/scissors with the winner doing 1 merkin and the loser, 1 burpee. Redos for ties, and an ascending count each round, up to 10x. As the odd man out, YHC unfortunately hitched his wagon to the wrong horse, with Captain defying the odds and losing the first 8 straight. Out of sympathy, Cowbell even tried purposefully losing, which failed as well. Such was the bad luck of Cap. In the end, though, he came through when it mattered and secured the final two wins.

    Back to the flag for a some Mary: Crunchy Frogs, LBC’s, Putins, Flutters, and 100’s, all x20 IC. COT and Shooter prayed us out. Thank you men for getting out of the sack this morning and helping me become a stronger and better man.

  • Just Another Manic Monday

    At 5:12 a.m., YHC pulled into the Marsh, only to find it empty. Prepared to move forward with a Beatdown of 1, Cowbell soon made his presence known. With no Q signed up, Cowbell and Hammer quickly agreed to co-Q. Akbar must have overheard, because right as we were to begin warmups, he swooped in to create a triumvirate of Qs.

    Warmups: (The Hammer)

    SSH x18/IW x10/Merkins x10/Arm Circles –Forward x5, Backward x5/Toe Touches x10

    Cowbell took Q from here, as we began a mosey toward the Lake. We stopped on the corner of each block to perform the following trifecta in descending order: Merkins/Squats/Big Boi Situps x 25/20/15/10/5.

    Once at the Lake, Akbar took over, and we began with 25 Freak Nasties on the wall. We began our mosey back to the Marsh, and Akbar had us do the following trifecta in descending order: Jump Squats/Walking Lunges/LBCs x25/20/15/10/5. YHC has concluded that Akbar is still angry about Ole Miss’ loss to the Aggies on Saturday, and he was taking it out on us via the Jump Squat/Lunge combo. There really is no other explanation.

    Once back at the Marsh, the Hammer took Q back over and led the triumvirate in a series of suicides on the court, much to the chagrin of Cowbell and Akbar. We changed it up as follows:

    Full sprint each way/Bear Crawl out, backwards run back/Shuffle out, 10 LBCs at each line, sprint back/Sprint out, 10 of Dealer’s Choice at each line, Sprint back/Sprint out, Descending Burpees at each line –4,3,2,1, Sprint Back

    To finish with a few minutes of Mary, Cowbell had each of the PAX pick an exercise x 25. The Hammer chose (of course) American Hammers, Akbar chose Mountain Climbers, and Cowbell finished us off with Crunchy Frogs.

    Hammer prayed us out, lifting up our brothers Water Pik, Jose 10k, and special intentions.

  • Barricadia

    We arrived at Grandma’s House to find we were barricaded out! As if that would stop the PAX…T-Claps to Steve for moving them so we could park.

    Warm o Rama: Good Mornings, Toe touches, Imp Walkers, Hill Billies, SS Hops.

    First up, a mosey on over to the tunnel. Along the way some friendly chatter about the past weekend…Topics that stood out were Shooter with a hunting kill(T-Claps), and Cowbell’s less than stellar sales experience when he went boat shopping.

    The Thang:

    Arrived at the tunnel. Bear Crawls 25 paces, then jog then sprint to the other side of the tunnel and repeat back. Rinse and repeat for 2 rounds.

    Next PAX moseyed over to the bus stop. PAX did 10 each: Decline Merkins, Step-Ups, Incline Merkins, Box Jumps, and Freak Nasties. Rinse and repeat for 2 rounds. YHC almost splashing merlot after those box jumps!

    Next we moseyed over to the Market area where PAX completed Dora 1,2,3. Teams of 2. Pax 1 Ran at 80% to end of Market Hall, and sprinted back, while Pax 2 were doing cumulative reps of 100 Merkins, 200 LBC’s, and 300 Squats. Pax 1 and 2 flap-jacked runs/exercises until cumulative exercises were completed.

    Count O , Name O

    Shooter Prayed us out.

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • A very thankful 4 years of F3

    YHC was greeted this beautiful anniversary gloom by 11 PAX waiting to celebrate an F3 anniversary the right way, with a beatdown of course.

    While planning this beatdown, YHC started thinking how grateful he is of F3, Shorty EH’ing him hard to “just come out and see.” I’ll be forever thankful for the men (and Rudy) of F3 NOLA, and for the Northshore guys for taking a rival brother in like their own. You all are one of a kind!!

    The workout went something like this:

    COP: Warm Up: All IC X 20

    Grass Grabbers, Hillbillies, SSH, Windmills

    Mosey to the Justice center doing butt kicks and high knees en route. Arrive at Justice Center parking lot for some ‘Bone the Fish.’

    Left shuffle to one side, run forward, right shuffle back, back pedal to start

    Left Karaoke to one side, run forward, right karaoke back, back pedal

    Mosey to the top of the parking garage for 11’s (in honor of my favorite AO, Wolfpack Mountain)

    Burpees at the top of the mountain starting at 10, run down the ramp and do 1 merkin, descend burps and ascend merks until 1 burpee and 10 merkins.

    Because the breeze felt so nice, YHC decided to stay at the top of the garage for: Quarter Pounder: Each set of light posts represented 25 yds.

    Sprint 25 yds, 25 merkins, run backwards to start

    Sprint 50 yds, 50 squats, run backwards to start

    Sprint 75 yds, 75 LBC’s, run backwards to start

    Sprint 100 yds, 100 SSH’s, run backwards to start

    YHC REALLY wanted to make it a double quarter pounder but time would not allow, maybe next time.

    COP/ 6MOM: Hurricane Hoedown:

    4 variations of flutter kicks, meant to start at 7 reps each and work down to 1, but again, time messed us up so we started at 5 reps each.

    Hands up flutter kicks X 5, hands behind back flutter kicks X 5, lean back flutter kicks X 5, regular flutter kicks X 5

    Repeat X 4, repeat X 3, repeat X 2, repeat X 1

    Mosey back to the flag one minute late (sorry not sorry), where Grundy was waiting on us, apparently he went running with someone else? rude.

    F3 NOLA 5 Year Convergence this Saturday in City Park, 0630, Coffee, Beignets, breakfast to follow. 3 mile pre thang 0600.

    Northshore F2, Thursday October 17 at Barley Oak, 0600, 30 minute beatdown led by YHC with drinks to follow.

    Bean prayed us out.

    Thanks for letting me lead, and thanks for everything, F3.

    Heres to many, many more!

    -Cowbell

  • Easy like Monday morning

    Cowbell and YHC have often discussed the misery of Monday mornings at the Marsh. Typically they’re not the most difficult beatdowns of the week, but coming off the weekend, as Lionel Ritchie would tell anyone who’d listen, they’re never easy, easy like Sunday morning.

    In fact, this beatdown was designed purposefully to be easy, and it still wasn’t easy. If that makes any sense whatsoever.

    After a quick warmorama at center court (consisting of toe touches, arm circles, good mornings, windmills, ssh’s) we took a mosey.

    This whole thing was a mosey, in fact – up the trace, to Jackson, down to the lakefront and back – with the stipulation that we’d stopped at (most) intersections to perform a 1 minute AMRAP of an exercise. From what YHC can remember, it was something like:

    • squats
    • LBCs
    • merkins
    • mountain climbers
    • flutter kicks
    • freak nasties
    • knee ups (1 min each leg)
    • burpees
    • jump squats
    • monkey humpers

    And then back in time to hit the pull up bars for 20 oyo.

    Abbreviated mary of Freddie Mercs and leg raises, and Akbar prayed us out. Thanks men for posting and for the opportunity to lead, as you know, I wouldn’t be out there if it wasn’t for you guys!