F3 New Orleans

Tag: Cowbell

  • “Scissor me Softly” by Jose 10k – from Shooter

    Being out of sync with attendance the last few weeks YHC was refreshed to post at Grandmas on this Gloom..Since the start of the new year most credit goes to Russo for rejuvenating attendance at one of the Northshores original AOs… T👏🏼 to his dedication and persistent posting in leading our F3 brethren on the Northside.. As I recently signed up for multiple AOs over the weekend my brain 🧠 was in constant taught on what to bring or do on this gloom.. With the trusted Exicon and some assistance from Cowbell anything is possible… Hopeful of a Bushwacker showing, YHC figured the PAX would stay in proximity of the Firehouse in case of course there might be an A.L.A.R.M… With No Bushwacker in sight, the only alarmingly moment of the day would be Jose 10k suggesting some scissor ✂️ action with the Q on the benches while completing get this “Freak Nasties” by the Treen center.. He has most obviously gained great knowledge of recent Inclusion training, appreciate the compliment 10k 🤗😉…
    Enough of that so here is the breakdown…

    Warmup
    15IC Cherry Pickers, Moroccans, Toe Touches, Abe Vagodas, Grass grabbers and Imperial walkers…

    Thang
    1st A.L.A.R.M (Bus stop)
    25 rep count Incline Merkin, Step ups, Donkey kickoffs, run to the stop sign and return to the bus stop for Merkins. (Cowbell)
    2nd A.L.A.R.M (Treen center)
    25 rep count Freak Nasties, Squats, American Hammers run around the building and finish with Monkey Humpers. (Cowbell)
    3rd A.L.A.R.M (Rusty Pelican)
    25 rep count Carolina dry docks, Box jumps, LBCs run to stop sign towards the Marsh and return for 3x 10 sec Mission impossible hold. (Cowbell)
    4th A.L.A.R.M (Trailhead)
    25 rep count Burpees, Lunges, 2/1 Mountain climbers, run around the trailhead and concluded with a Monkey crawl up the steps..

    4 mins remaining PAX completed 15IC Crunchy frog, Oblique cross crunch, 💯s and Flutter kicks Cowbell style..

    Thanks to Murdock for traveling down from Pearl River and congrats on the new job as he closed us out with COT…

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Clean and clear – from Shooter

    After a cleansing rain over night 4 PAX posted at the Scramble. With Easter break upon us we had a Northern guest in Jose 10k join us on this mild gloom. YHC arrived with he and Zoolander waiting in the darkness.. Planted flag and commenced with a warmup of 10IC Windmills, Grass grabbers, Torso twists, Cherry pickers, Touch touches and as Cowbell arrived we grabbed a tree for some leg swings forward /back and side to side OYO. Lizard 🦎 stretch and down dawg before Moseying our normal route through Mandeville adding an additional loop. Jose 10k with EarPods in tow moseyed about at his own pace, while the remainder of the PAX cruised at a modest pace. Returned and closed with down dawg stretch and another Lizard 🦎 stretch.

    Announce, count, COT

    Thanks for the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Tabata Tabata Tabata – from Mobydick

    A Pax if 10 showed up for a seriously non cardio workout. Pretty simple really. Make it as tough as you like. An 8 exercise set of 60 sec work 30 sec Rest Repeated 4 x. Commence with brief 20x IC TT/TTwists/Cherry pickers. Then first round MC by Tabata app broadcast to Bluetooth speakers. CCB Coupons for Curls Squats Presses Rows. You (1/2 the PAC )pick the intensity for 60 sec each. The other half did core tension Table tops. Bridges. Pilates crunches and 100.
    The App maximizes the flow. Doesn’t sound too rigorous but the lack of mumble chatter says otherwise. The last 2 minutes filled with SSH in cadence. 40 reps worth. Namearamma and much appreciated 72nd B Day/5 yr F3 Anniversary wishes and Brownie with candle. COT. Thanks guys for my Life Health and Strength

  • Fashion Show at The Gipper – from Einstein

    …with Moby showing up wearing Berkenstock Clogs instead of his trainers

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Smurf Jacks, Hillbillys, maybe some more…

    Thang:
    To the Justice Center parking ramp for backward lunges half way up then sprint the second half(x2), to the upper deck

    Then using the parking lot stripes; and the four corners for pit-stop exercises

    First round: one push-up, then get up, at each of the 25 stripes
    Second round: one squat then side-shuffle right for each parking space
    Third round: one squat then side-shuffle left for each parking space

    for the pit-stop at the four corners we did:
    20 diamond push-ups
    20 dirty dogs
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 v-ups
    20 box cutters
    20 donkey kicks

    Mosey back to the flag, finishing up with a two minute elbow plank

    Moby…mumbling something about cognitive testing, promising to wear his ballet slippers next time?

    Count-o-rama

    Cowbell led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • You got to roll me, and call me… – from Russo

    71 degrees, balmy, breezy greeted a pax of 5 this morning at Granny’s, but despite the warnings and threat, no rain!

    Warmup (10-20x all IC)
    – Seal jacks
    – High knees
    – Self love
    – Arm circles
    – Toe touches
    – Good mornings

    Thang

    Super simple this week, a block by block mosey around old Mandeville, stopping to confuse the cars that passed as to why 5 HIM were rolling dice in the middle of the street.

    10 reps of each exercise based on the number of the roll. A double roll? Double the reps to 20 (Rummel math!)

    Roll of 2 – Burpees
    3 – Monkey Humpers
    4 – Leg raises
    5 – Shoulder tap merkins
    6 – Big boy sit-ups
    7 – Hallelujah squats
    8 – 8 count body builders
    9 – SMCs
    10 – Groiners
    11 – Peter Parker merkins
    12 – Calf raises

    Back at Granny’s, we utilized the benches for 10 quick Freak Nastys IC and 10 step ups.

    COT, Name-o-Rama, Announcements, and Prayer closed us out.

    Things we learned:

    – Convergence / Manniversary is THIS Saturday on the lakefront. In my best “announcer for monster truck shows / pro wrestling cards” voice: BE THERE!!!!

    – The SLU / Ole Miss baseball game will continue to live on in infamy. YHC believes this is the 4th straight week we’ve worked it into mumblechatter.

    – I get how odds work. There are 6 ways to roll a 7 with two dice, and only one to roll Snake eyes or Box cars. But this PAX really, really loved rolling 7s. Don’t take us to a craps table. Hallelujah squats for all!

    Thanks, gents, for joining me and giving me an opportunity to lead such a fine group. Great work as always.

    🤛🏼💪🏼

  • “SUPER 21” – from Shooter

    Still recovering with soreness from accepting my 2.0s change of pace for some gym work on Saturday and Waterpik’s previous Monday Q of constant reps at the Marsh, YHC selected an oldie but goodie from the Exicon.. Arriving at the AO with 4 PAX already assembled in the freshly updated splash pad area I quickly jumped out and planted the shovel flag and began listening to the chatter of college baseball between Russo and JV.. Both hopeful of a Cowbell sighting, so that he could be reminded of his recent Rebels series loss over the weekend to the Volunteers..As to not disappoint the illumination coming down Girord street soon revealed the conversation would indeed be continued..

    Warmup
    All IC10 Cherry Pickers, Arm circles forward and back, Toe touches, Hillbillies, Imperial walkers and a brief mosey around the block back to the other side of the breezeway..

    Super 21
    After a short winded like Bushwacker explanation (if that’s even possible) PAX was given instructions on the exercises and break work between.. Instead of sticking to 2 body movements YHC decided to incorporate 6 different movements hopefully to accomplish total body work..

    Utilizing the breezeway pillars throughout its entirety we started with 1-7 Carolina dry docks and Donkey kickoffs.. Met at the stage for 21 recovery 8count body builders. 8-14 Merkins and Mountain climbers 2×1 again meeting at the stage for 21 recovery 8count body builders. 15-21 SSH and squats closing with 21 8count body builders.. Time remaining was 7 mins and after a slow recovery walk back to the splash pad 6 mins of Mary was left to close.. 15IC Crunchy 🐸, alternating elbow to knee both sides of course, Cowbell edition flutter kicks, Little Manny crunches and finished off with 100 OYO 💯s!!

    Count, announced all the great activities coming in April, COT

    Appreciate JV for closing out the PAX in 🙏🏼

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Run or Ruck!! – from Shooter

    4 PAX ultimately responded to the red pill 💊 on this beautiful spring Gloom.. YHC anticipated rucking after confirming with Murdock at the Gipper that he intended to post and Ruck. An audible was in the making as Cowbell came rolling in Hot 🔥.. So after a warmup of 10IC and 15IC Windmills, Toe touches, seal jacks, Butt kicks, high knees and grass grabbers Cowbell and Zoolander ran the regular route adding in another loop through Lake Hermitage as YHC and Murdock rucked out for 18min and returned..

    Count, announce of the busy upcoming April, COT

    Appreciate Cowbell for praying us out and until the next Gloom 👍🏼💪🏼✌🏼!!

  • Recycling: Good for the Earth, Good for the Soul – from Steve

    Rolled up a little early to secretly unload a few cinderblocks this morning, only to find Russo and and Murdoch already on the lookout. This was my first time meeting Murdoch, and YHC assumed he was visiting from another region because a) he looked fairly fit and, b) he was already wearing an F3 shirt. But no! Akbar named Murdoch last Wednesday and, with talk of four posts this week, it’s pretty clear he’s all in! Great, we need some new faces at Granny’s. But hey hey hey – let’s not pass along a shovel flag just yet guys.

    Little bit of catching up about the Nehemiah Project’s 4x4x48, about the SLU / Ole Miss game, and about JV doling out life lessons to ignorant teenagers who hit a car and run. Hey, they can’t all be as upstanding as Grover.

    Warmorama: Torso twists, SSH’s, IW’s, windmills, arm circles, seal jacks, cherry pickers, maybe some other stuff.

    Mosey to the stage for the main event.

    Now YHC will admit, recycling old beatdowns has become something of a pattern lately. And by ‘old,’ I mean, last week’s beatdown, maybe one from the week before. It’s not that I’m lazy, or that the beatdown was even that good, it’s… it’s just that… well, ok, yes, YHC is just lazy. And maybe a bit unimaginative. Mostly lazy though. Anyhow, what we did: a rotating circuit with one guy doing 20x burpees as a timer (JV loved this the first time, so you can imagine his delight in repeating it this morning), while the other pax were performing:

    – Curls
    – Squat thrusters
    – Chest presses
    – Lunges

    Because we didn’t have as many guys this time, once we had all completed the above, we set a one minute timer and knocked out big boys and plank jacks, which were part of the original circuit.

    Then a short mosey around the trailhead before returning to… that’s right, rinse and repeat. Somewhere in there, Russo and JV checked the wall of the stage for the scrawled out wisdom of teenagers. A sort of bathroom stall version of Men Are From Mars, Women Are From Venus-kinda thing that can’t be repeated here provided some good laughs (though god help any small kids who stumble upon this – maybe we’ll have to paint over

    After the second run, we kept the burpees (though we downsized to 15x this time) and threw everything else out in favor of:

    – Alpos
    – Rows
    – Goblet squats
    – Monkey humpers

    JV suspected there was some leftover animosity from the Ole Miss game in the way Cowbell kept shouting out: C’mon JV!! No time for the additional exercises this time, stashed away the blocks and circle up for some Mary: leg raises, Rosalita’s, and crunchy frogs to close it out.

    COT, announcements (April 9th, Northshore’s SIXTH anniversary convergence – be there!), and JV prayed us out. Thank you men for the opportunity to get stronger along side you, and the chance to lead. I appreciate it brothers.

  • Party Gras (Don’t mind the date) – from Russo

    The radar this morning did not look promising, so YHC was pleasantly surprised to see JV, Fletch, and Cowbell brave the showers and join me for Granny’s Party Gras ™, 2022 edition, even if it was postponed 2 weeks and scaled back.

    Never one to let a moderately adequate planned Q go to waste, the plan was to base the beatdown around everyone’s favorite floating holiday in this area (unless you’re a bigger President’s day, Labor Day, Flag day, or Thanksgiving fan).

    WARMUP (all IC, 10x – 20x)
    Sealjacks
    Good mornings
    Arm circles
    Windmills
    Self love
    Imperial walkers

    THANG
    Trivia, then corresponding exercise (with column slaloms intermittently disbursed between questions)

    How many official colors of Mardi Gras? 3
    – Suicide – 3 merkins at each column

    What year was the first known Mardi Gras parade? 1837
    – 18 burpees, 37 lunges

    What year were floats introduced? 1857
    – 18 merkins, 57 squats

    When does Mardi Gras season start? King’s day, January 6, or 1-6 (correct answer from Fletch!)
    – 16 SMCs

    How many floats were in this year’s Thoth parade? 41
    – 41 plankjacks

    What float number was I on? 31
    – 31 monkey humpers

    How many scheduled parades (riding, walking, dog) were in and around the New Orleans area this year? 71
    – 71 high knees (2 is 1)

    How many all-female Krewes are there? 8 (Nefertiti, Cleopatra, Eve, Femme Fatale, Nyx, Muses, Selene, Iris)
    – 8 8 count body builders

    Tabata (40 seconds AMRAP, 20 seconds rest)
    – Crab cakes
    – LBCs
    – Wife pleasers
    – Peter Parker’s
    – Apollo Ohnos
    – Crunchy Frogs
    – Butt kicks
    – American Hammers

    – 90 second plank

    COT, Name-o-Rama, announcements (Nehemiah project’s Endurathon this weekend, see/contact Hammer for more info) and prayer closed us out.

    Thanks for joining/reading. You guys make it easier to get up before 5 with the threat of showers looming and push myself to get better.

    SYITG

  • Kill 2 Birds With 1 Backblast – from Steve

    That’s right, YHC is incredibly lazy and, were it not for this group of upstanding men, I can only imagine how much lazier I might be. Not only is this a few days late, but we’re also gonna just roll Tuesday and Wednesday’s beatdowns into one BB.

    First up, Granny’s, 3/1 – Mardi Gras Tuesday.

    Russo was gonna throw us a party, but ended up unable to Q so YHC stepped in with a not-nearly-as-clever (and certainly not nearly as fun) beatdown. It was almost a solo outing (Shooter unfortunately experienced this the day before at the Marsh), had our new ultra runner not shown up. I had been scratching off names of all the out-of-town pax (no Waterpik, no Zoolander, no JV…), letting myself dream about potentially getting back to bed, when Cowbell rolled in. We wearily (and warily) eyed each other (“Are we really gonna do this?”) and then got down to it before either of us could back out. Usual warmorama, then into a tough ladder:

    10 burpees, mosey up the stairs and back, then 10 burpees, 20 freak nasties, mosey up the stairs in back. You get the idea. The full ladder would look like:

    10 burpees
    20 freak nasties
    30 merkins
    40 mountain climbers
    50 big boys
    60 squats
    70 ssh’s
    80 IW’s
    90 Apollo Ohno’s
    100 LBCs

    We only made it through 7 rounds because anything that consistently begins with 10 burpees is gonna eventually slow down. COT, nameorama, YHC prayed us out and we went on our way.

    Gipper, 3/2

    Again, usual warmorama and then a quick set of 20 merkins, 20 squats, 20 LBCs. Lap around the train depot so everyone knew the route, then started a partner, cinderblock routine. P1 laps the depot while P2 starts on the following exercises:

    Squirrels (curls + squats)
    Chest presses
    Windshield Wipers
    Alpos
    Squat Thrusters
    Kettlebell swings

    And then I believe it was nearing time, so we did another 20 merkins, 20 squats, 20 lbcs before returning the blocks and circling up for COT. Jose prayed us out, with gratefulness for this group and for these men. YHC seconds that – thanks for the opportunity to lead and get better with you gents.