F3 New Orleans

Tag: Cowbell

  • Laundry list ✔️!!!

    With a blast from the past planning to post this Gloom at Grandmothers House.. YHC arrived at grandmas excited about two things.. First to see Ringo who has been away for awhile taking care of his second home in Florida, serving the many patrons colored, flavored and topped pancakes as they visit the beaches on summer vacation.. If your down his way in Destin, stop on in at the “The Pancakery” and replenish those carbs you may have burned off at a recent F3 post.. Be careful though, as Dredd likes to say “You can’t out King your Queen.” Second was to complete a beatdown from a previous Q at the Gipper… With a few modifications in place the YHC planned the return of the WASHATERIA!! All though this wasn’t new to Bushwacker and Cowbell, the YHC should have given better instructions as Mr. Wacker decided to pullout his Grundyism along the way.. Halfway through as Cowbell and the Q seemed to be pulling away, Bushwacker after taking partner Ringo through some extra counts on a few of the reps decides to confirm the counts of the exercises.. Lagniappe always accepted, wether it be extra chocolate chips, Hershey drizzle or whip cream on those pancakes and Ringo gobbled up the extras like a true veteran..

    Warmup consisted of all IC to 15 Toe Touches, Windmills, Mummy kicks and SSH…

    Thang

    Partnered up.

    P1 does exercise P2 makes his way up the stairs around the flag pole and backdown halfway down the corridor relieving P1 and picking up the count..

    Werkins 50 (Hand release)

    American Hammers 100

    Step-ups 150

    Hip Thrust 200

    Air squats 250

    Toe Taps 250

    Escalator 200 (20 Burpees, 30 Merkins, 40 Jump Squats, 50 Lunges and 60 Freak nasties)

    Randy’s 150 (Reference Ralph’s brother in the Christmas story)

    Imperial Walkers 100

    Arm circles 50

    With 7 mins to spare PAX took to their six for some Mary. 1 PAX would sprint the corridor and Mosey on the return while the rest of the PAX we’re completing Little Manny crunches, Wife Pleasers and Hello Dollies.. Each PAX got through 3 rounds in all to the 0600 hour of completion..

    We circled up for the count off, announce and COT!!

    Gave the honors to our veteran guest Ringo.. He graciously reminded us to be thankful for the many blessings we have already enjoyed and not necessarily the things we wish for…

    I will include something Bushwacker shared at a previous post that has really struck the YHC..

    “Go out and be KIND, not nice but KIND!”

    That phrase is so intentional, and F3 starts with the intention to be ones better self, so to be better for those around us..

    Appreciate the journey with you this Gloom and the Laundry is complete..

    Till the next Gloom 👍🏻👊🏻✌🏻!

  • To Keep the Backblast Short…

    Bushwacker lamented that he had yet to do a workout where the Pax does one thing for the duration of the workout. It’s a simple idea but it can be tough to find that right workout that fits the time frame just right. I drill into the f3 exercise list searching for that perfect but elusive combination of a tough routine that will take the whole time. One of the reasons I particularly like doing this is that it can keep the backblast short. I’m all for that! Luckily, I was able to find one for this beatdown.

    After a warmup of IC Seal Jack’s, windmills, cherry pickers, and high knees, the Pax moseyed the shortest distance possibly ever in F3 history (about 50 feet) to diagon alley. If you are wondering what diagon alley is, it’s what I’m starting to call the alley that connects the trailhead and the justice center. Deal with it…

    We did walk like an Egyptian down the alley to the stop sign. This exercise is an indian run concept using lunges and holding them until the entire group moves forward one leg at a time with the person in the back running to the front. The cycle continues until said destination is reached.

    We then made our way to the justice center for the main event. The exercise was a simple 11 series with jump squats and merkins, the caveat is that you do the jump squats in the back of the justice center and the merkins in the front. In between you do an indian run as a group.

    Everyone did a great job and all told the distance of the indian runs was over 2 and a half miles!!!

    After our last lap we made our way back to the flag where we circled it up, counted off, and cowbell prayed us out.

    What an honor it is to lead. Thanks for letting me do that.

    Until next time,

    Grundy

  • Fast Cars and Freedom

    YHC was 1st to arrive to Mandeville City Hall, and eagerly awaited the subsequent arrival of Lord only knew – all part of the fun! As the 1st set of head lights shone indicating Waterpik’s presence, a voice softly poked through the gloomy dawn of the park, notating that the Scramble flag was soon to be planted by Shooter. YHC assured the guys that Cowbell would be an eventual show, and as start time drew nigh, the next set of headlights were identified as belonging to Chewy. As the warm up got under way, Pik expounded on the familiarity, particularly with each others’ cars and arrival style, regular F3 posting can breed.

    WARM O RAMA

    all x10 IC:

    Toe Touches

    Windmills

    Torso (in speeds the inevitable Cowbell) Twists

    Imperial Walkers

    High Knees

    THANG

    The PAX took off on the prescribed route, which today included a return trip to the Hermitage loop after Sunset Point, bringing the route to just about 4 miles. Upon reaching 190, Q almost darted out in attempt to beat the oncoming onslaught of autos, but thought better. However, at the 1st decent gap he was off, playing a successful game of frogger (nod to Chewy). As though possessed, Q lead the pack, with the road runners, Waterpik and Cowbell not far behind, while the clydesdales, Chewy and Shooter upped their game as they were bringing up the six.

    extra loop route

    MARY

    With stretching sorely needed on such a humid day…

    Downward Dog

    Right Lizard

    Downward Dog

    Left Lizard

    Downward Dog

    x10 IC Scorpion Kicks

    Q lead us out urging individual missions of kindness throughout the day.

    Thanks for following my lead guys. The effort put forth today was enough to humble and inspire any man!

  • Wash Wednesday! Too be continued….

    3 PAX converged at the car pool spot to travel slightly further North to the Gipper on this pleasant non humid Gloom.. Bushwacker and Steve already positioned and ready to roll as the YHC rolled up at 0535.. Arrived at the Trailhead with greetings from Turbo, fresh off a recent visit much further North where the mild 60s we were experiencing was an all day affair.. PAX swelled to 8 quickly as 10k Jose also stopped in to give a good morning after finishing up a 10k to start his Gloom. Had he not been assigned to summer school I am sure he would have stayed and enjoyed the lesson plan of the day… 0600 so it was time to get started.

    Warmup was short to spare time for the beatdown and consisted of 10IC Windmills, Seal Jacks, SSH and Butt Kicks..

    Moseyed to the rock pile to pickup moderate coupons to be used later in the workout. Dropped them off by the courthouse and then across to the parking garage to get things going. With an odd number of 7 we split into three groups.. Exercise was the William Wallace.. Each group placed at a corner P1 held plank while P2 ran to the center of the square to perform a series of exercises called by the Q. Flap jacked till everyone completed 10 Burpees, 10 (8) count body builders, 20 Merkins and 20 Squats… Once completed we returned to the courthouse for an extended W.A.S.H better known as the WASHATERIA!! Still in pairs with P1 doing the exercise while P2 moseyed up and back down the stairs picking up the count..

    Werkins (50)

    American Hammers (100)

    Step ups (150)

    Hip Thrusts (200)

    Alternating Shoulder taps (250)

    Toe Touches (300) with time running short and wanting to use the coupons we had delivered modified to (250)

    Elf on the shelf (350) intended but with time expiring (Most teams reached 50)

    Reverse Crunches (400) to be continued…

    Imperial Walkers (450) to be continued…

    Arm circles (500) to be continued…

    Moseyed back to the flag with one min over.

    Count off, announcements, COT

    Appreciate Barely Legal praying us out!!

    Thanks for following my lead and next time the Q will be better prepared with his timing and change so we can complete our day at the WASHATERIA!!!

    👊🏻💪🏻✌🏻 Till the next Gloom!

  • Run 4 Fun, But Hatin’ On the Core

    After a 4:45am distress beacon from the “Beast Master of Bear Crawls”, YHC was prepared to put forth his 2 cents into the round robin collection basket this gloom. Upon arriving to desolation, however, the possibility of a solo run on account of a drip drop or 2 seemed distinct. But a random shadow, that happened to be carrying an American flag, chased away any chance of that. As Shooter stepped into the light, Waterpik rolled up. And before we realized the mumble-chatter had taken us slightly over start time, Cowbell arrived to round out the PAX of scramblers.

    WARMORAMA

    Shooter started us off with x15 IC:

    Toe Touches

    Windmills

    Torso Twists

    Lunge Walk to Pik’s car, and away we went!

    As tends to happen on Thursday, the PAX paired off with YHC/Cowbell and Shooter/Waterpik.

    City Hall Scramble

    When the PAX reassembled at the shovel flags, YHC lead us to the workout equipment where each man, 1 at a time, did a set of 10 pull ups, 10 knee ups, and 10 reverse leg lifts. Meanwhile, as the rest were doing there best Shooter (aka Sweat Angel) impression, they also did OYO 100 LBCs, 100 Freddy Mercurys then plank until all had finished their sets.

    Cowbell wrapped it up by leading us in x20 IC:

    Putins

    Crunchy Frogs

    Flutter Kicks

    DEATH BY CORE WORK!!!

    COT

    YHC prayed us out, as Waterpik prepared to send 2 of 5 off to dance camp, Cowebell endeavored to stare down Invest 91-L on a Florida fishing expedition, and Shooter, always being Shooter, helped an overheated and slightly dehydrated brother over to the water fountain.

    We look forward to Bubba’s long awaited Q at the Lakefront saturday!

    SYITG

  • Like a VQ

    PAX arrived at Granny’s, weather warm, shovel flag limp in the breezeless gloom. Much talk of aching trapezius on account of @grundy’s Bearcrawlapalooza. Pik reminded The PAX of YHC’s much celebrated lack of attendance of late by suggesting that this was YHC’s VQ. You know, I’ve always thought that the subject of Madonna’s “Like A Virgin” wasn’t really a virgin. I mean, if she was really a virgin, the song woulda just been called “Virgin”. But she wasn’t a virgin, she was just LIKE a virgin. It was kinda the same thing for my Q today.

    Warmateria

    • SSH x 25 IC
    • Seal Jacks x 20 IC
    • Imperial Walkers x 15 IC
    • ??? x 10 IC
    • Burpees x 5

    Thangateria

    BLIMPS – up the trailhead stairs and back between exercises

    Head to bus stop for:

    • Freak Nasties x 25 IC
    • Stepups x 20 each leg
    • Irkins x 15 IC
    • Box Jumps x 10
    • Inclined Shoulder Taps x 5 IC

    Amphitheater stage for Jack Webbs, 1 to 4 ratio merkins to invisible arm presses

    Next up was a failed attempt at a Movie Quote Plank/Merkin Wave. PAX circled up in plank position, went around circle, each PAX had to quote any line from Hunt for Red October, Ghostbusters, Tombstone, Goodfellas, or Big Lebowski. Cowbell has not seen any movies, ever, so the instructions were modified for him. He just had to say any complete sentence. Punishment was 5 merkins. Let’s just say this din’t work too well and leave it at that. YHC was just trying to inject a little fun, but these men are all business. Winner goes to Zoolander (or was it Waterpik??) with: “Ghostbustas, whaddaya want?!?”

    Back to amphitheater for a quick series of 6’s: 1 box jump on wooden platform, down the “hill” hop up on stage and 5 merks, etc etc.

    Back to flag for more than 7 minutes of mary:

    • LBC x 30 IC
    • 5 burpees (PAX experienced shock and awe.)
    • Crunchy Frogs x 20 IC
    • Freddie Mercury x 15 IC
    • 5 burpees (More shock and awe. At this point, someone shoulda said “This aggression will not stand, man.” Missed opportunity men, missed opportunity.)
    • Fondas each leg x 20 IC (with the pulse)
    • Nolan Ryan’s each side x 10 IC

    Countateria, Prayerateria

    Thanks for posting guys. nice to see seven at Granny’s!

    Touched for the very first time,

    Ei

    ((The product you have come to know and love, EiEi, has been re-branded as EchoIndia. You will still experience the same great taste, customer service, and award winning poetry. All shenanigans, shameless attempts at wit, and continual hazing of Chewy will remain the same. We have simply refreshed the logo and user interface to bring you a more visceral (yet still unsatisfying) experience. Please text all complaints directly to Chewy’s cell phone. Your complaint will be addressed in a manner commensurate with Chewy’s level of cell-phone expertise/acumen.))

  • Interval Training at the Marsh

    Emerging from the darkness were Cowbell and Shooter and it was time to get underway. College baseball chatter filled the humid air in the gloom at the Milestone March as the PAX converged- ready to get the week started with a beatdown.

    Cowbell reported he bolted off to Oxford, MS this weekend to catch his Ole Miss Rebels in action, and YHC and Shooter had been following the LSU Tigers in their quest for a return trip to the Super regionals, and hopefully, Omaha, for the College World Series.

    After a brief warmup consisting of Arm Circles (forward and reverse, softball, beachball), YHC led the PAX over to the playground equipment for a quick set of 10 pull-ups.

    Next, mosey to Lakefront, to the corner of Lakeshore Dr. and Marigny St for a set of 5 timed runs around the track at Maringy St on 2 minutes time. Each lap took about 1:20, so we had about 40 secs rest in between each lap.

    Next, we hit the stairs at Rips for some up and overs. One man goes up and over, while the F3 bros on the ground do some work… (merkins, jump overs, squats, Hello Dollies, Flutter Kicks, Calf Raises).

    Let’s head to the seawall for some Derkins, Freak Nasties, Box Jumps.

    With about 5 minutes to spare, YHC led the PAX back to the Marsh for count off, COT. YHC prayed us out. Thanks guys for empyting the tanks with me this morning and pushing me to become better in the process. I am always appreciative of the opportunity to lead this inspirational group of men.

  • F2 Brown Chicken Brown

    YHC was eager to get his Northshore VQ under his belt and thought what better way than to get a little F2 in afterwards. The plan was to have a 30 minute beatdown and head over to The Beach House for drinks and food.

    A pax of 8 showed up ready to have a leisurely light work out on the Mandeville Lakefront at 0600. Boy were they mistaken. YHC spent countless hours trying to figure out how to cram 1 hour worth of workout into a short 30 min. This is what went down…

    The Thang:

    COP #1) Warm Up:

    SSH X 20, Hillbillies X 20, Mtn climbers X 20, Arm circles f/b X 10

    Spartan:

    75 yard sprint, complete 10 merkins OYO, walk back to the start. Rinse and repeat X 12. #crowdpleaser

    Lazy Dora’s: 100 merkins, 200 LBC’s, 300 squats

    P1 does 10 merks, P2 planks, repeat until 100

    P1 does 20 LBC’s, P2 does 6″ leg hold, repeat until 200

    P1 does 25 squats, P2 does squat hold, repeat until 300

    #crowdpleaser

    COP #2) 6MOM:

    Crunchy Frog X 31

    Flutter Kicks X 20

    Mosey back to the flag for count off, nameorama, announcements, and Steve prayed us out.

    Pax had a great time at the Beach House afterwards and was joined by Butt Splice & 2.0 and Capt Sparkles. Turbo plans to lead the next F2 event in Covington sometime in July.

    Thanks for letting me lead and taking me in on the more spacious side of the lake!!

    -Cowbell

  • Pre-thang to Northshore’s first 2 a day!!

    7 PAX converged on the Scramble this Gloom preparing for their first experience with a 2 day. Cowbell will be introducing an evening Q occurring at the Mandeville Lakefront for 6 followed by some F2 at the Beach house.. YHC had considered doing some interval training, however many have come to appreciate the routine of our 5k Scramble, so no reason to break with the norm.

    Warmup

    10 IC Imperial Squats Walkers, 10 IC Toe Touches, 10 IC Windmills, 20 IC SSH, 10 IC alternating lunges..

    Thang

    Took to the streets of Mandeville with the PAX staying together for the first 1/4 mile or so till we crossed East Causeway approach. After crossing a couple of different groups formed. The “Gazelles” Steve, Garfield and Cowbell jumped out to set the pace. Followed by Zoolander and Chewy with Water Pik and the Q not far behind.. Hats off to Water Pik for pacing with the all to familiar lagging YHC, as we chattered along catching up on conversations we hadn’t shared in some time..

    PAX all finished with respectable times ranging from 8-9 mins. Finished out with a series of exercises mostly performed on our 6 or reversed.. 2 30 sec holds of mission impossibles, 2 rounds of scorpion kicks 10 IC, 10 IC Wife pleasers, 10 IC one legged wife pleasers, 20 IC Flutter kicks, 10 IC Hello Dollies, 10 IC Heels to heaven and finishing with 20 IC LBCs…

    Appreciate the post F3 brethren..

    Count, Announce, COT

    YHC closed PAX out!!

    Till our 2nd meeting of the day 👊🏻💪🏻✌🏻!!

  • It’s All Fun & Games

    Still sore from Memorial Day’s Murph and knowing that some Gipper regulars pleaded for but did not receive mercy from Chewy yesterday at Grandmother’s House, YHC planned a morning of fun and games. The aforementioned Gipper regulars must have really needed a break because the Mandeville clown car never materialized out of the Gloom. So the rest of us got on with it and after a brief disclaimer and a warmup of Seal Jacks, Windmills, Butt Kicks, Toe Touches, SSHs, and High Knees headed over to the Justice Center for the Thang.

    YHC coned off a good size square, produced a lacrosse ball, and we started a passing game with consequences. After counting off, the PAX starting moving within the square, bounce passing the lacrosse ball to one another in order. A dropped pass resulted in penalty exercises, among them Tuck Jumps, Sister Mary Katherines, Merkins, Mission Impossible, Box Cutters, Pickle Pounders, and J-Los.

    The PAX mastered the first level quickly, and it was time for YHC to add some complexity. We counted off again, changing the passing order to keep everyone mentally sharp, and added the requirement of leaving the square to round a cone after making a pass and before receiving the next pass with a prohibition against using the same cone twice. We continued in this vein for the rest of the beat down, adding levels of difficulty. Not only did we keep changing the passing order, but we required each passing PAX to leave the square and perform an exercise (2 burpees, a star jump, an 8 count body builder, 2 plank jacks, and ice skater hops) before reentering the square to receive the next pass. For one game, we even prohibited the use of your strong hand…so a right hander could only use his left hand. The ambidextrous Jose had a distinct advantage here but since we were all in it together that didn’t make much of a difference. There were lots of penalty exercises, especially as the speed of the game accelerated and fatigue set in. However, YHC is proud to report that the level of play increased significantly with each game.

    Countorama, nameorama and Cowbell prayed us out once we made it back to the Trailhead.

    Thanks for letting me lead guys. See you in the Gloom.