F3 New Orleans

Tag: Egg Toss

  • We did the Mash – from Russo

    Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.

    Warmup 10x-15x IC
    – Sealjacks
    – Torso twists
    – Cherry pickers
    – Toe touches
    I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.

    Thang

    First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
    122 merkins
    222 zombie squats
    322 gas pumps

    Next up: Electric chair
    Using the sea wall:
    – Durkins
    – Urkins
    – Freak Nastys
    – Bulgarian split squats
    – Step ups
    – Box jumps

    Then: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)

    Exercises:
    Jump squats
    Shoulder tap plank jacks
    T merkins
    American hammers
    Crunchy frogs
    SMCs
    Crab cakes
    Star jumps
    Monkey Humpers
    Donkey kicks
    Kid N plays

    Somewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!

    Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
    O – Outlaws (circle ups)
    U – Urkins
    I – Imperial walkers
    J – Jack Webbs (1 Merkin, 4 air presses)
    A – Absolution
    B – Box jumps
    O – Outlaws
    R – Reverse lunges
    D – Donkey kicks

    One final jump scare of 10 burpees and we were done.

    COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.

    Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.

    SYITG

  • Escalating IPC – from Russo

    75 degrees to start this morning, for a split IPC / non-IPC beatdown at the lakefront.

    Warmup – there was one, but Jose had YHC distracted with discussion of soft hands, tailbone skin, and defibrillators.

    Thang

    7 for IPC week 2 (lots of running, modified burpees and merkins) and 5 for non-IPC, including Steve who joined us about halfway through because the 4 of us were basically camped out in front of his house arguing about the merits of Notre Dame’s schedule and the coaching acumen of Brian Kelly.

    Non -IPC was what YHC calls the Escalator: 10 round of 10 exercises. Each exercise gets a rep count from 1 to 10 depending on round. 55 reps for each total. Or, as Chewy succinctly summarized: “So, Soduku?”

    Exercises
    – Partner merkins
    – Jump squats
    – Leg raises
    – Star Jumps
    – Imperial squat walkers (2 is 1)
    – Donkey kicks
    – Big boy sit-ups
    – Wide merkins
    – Kid N Plays (2 is 1)
    – Murder bunnies

    COT, NOR, Annoucements, Prayer. Big thanks for the healthy Cowbell twins, special intentions for Egg Toss’ mom, Steve’s MIL, and JV’s sister.

    Turkey trot is coming, sign up to Q, show up to get beatdown. Step out of your comfort zone and make a weekday beatdown, even if it has to be the A1C.

    I appreciate all of you HIM. SYITG

  • Time for cake (and fall?) – from Russo

    MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.

    Warmup (10x, all IC)

    -Torso Twists
    -Toe touches
    -Arm circles
    -Grass grabbers
    -Cherry pickers

    Thang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.

    The cakewalk order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies

    At this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.

    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 urkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 8 count body builders
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 Wife pleasers
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.

    Here’s to a good week for all.

    SYITG

  • Eight is Enough – from Russo

    83 this morning as YHC pulled up, with a nice breeze to limit the sweat damage early. Great group of 12 for the beatdown.

    Warmup
    All 10x – 16 IC:
    – Seal jacks
    – Self love
    – Toe touches
    – Cherry pickers
    – Good mornings
    – High knees

    Thang

    Mosey around the block, stopping at each corner for:
    8 8-count body builders
    16 shoulder tap plank jacks
    24 merkins
    32 Peter Parker’s (1 is 1)

    Next round:
    8 Imperial squat walkers IC
    16 Hallelujah squats
    24 Apollo Ohnos
    32 Monkey Humpers

    Round 3:
    8 Dr. w’s
    16 Gas pumps
    24 LBCs

    Over to Rip’s, where it was:

    – 4 minutes of 24 rocky balboas followed by a trip up and down their steps (R&R)
    – Two rounds of 24 Rocky Balboas, 16 Urkins, 8 Rocky Balboas, 4 Urkins
    – Two rounds of 24 calf raises, 16 step overs, 8 calf raises, 4 step overs

    Back to the flag for Mary (16x IC)
    – Penguins
    – American hammers
    – LMCs
    – Rosalitas
    – Crunchy Frogs

    COT, Name-o-Rama, Announcements, Prayer, in that order. We lifted up our walking wounded, school starting, those traveling, Steve’s mother in law, and the victims of the Maui wildfire, among others.

    Coffee added a couple Starskys (apparently a thing in the F3 lexicon according to ‘Whacker) in Bird and Cowbell.

    Even though I took us away from the breezes on the lakefront that cooled us off ever so slightly, I appreciate you all joining me on a jaunt around the area, and what you bring to your own corner of the northshore. Fine group of men this morning. Let’s do it again soon (like at the Splashpad!)

    SYITG

  • Flicker Ball 2023 Installment – from Zoolander

    15 proved fit for the 2nd flicker ball installment in 3 years on the North Shore. The game warm-up included two rounds of a lung-busting core medley (mountain climbers, V-ups, supermans, squats with jumps, and side-touches) and some soccer ball Merkins. Teams were arranged based on age with Wicket and Barely Legal captaining a Juniors versus Seniors match-up. The game went back-and-forth, needed instant replay at one point to dispel a goal debate as heated as Crystal or Tobasco, and even a flawless Scissors Move was sighted within the Junior’s ranks (Zoolander). Fancy moves were no match for Akbar and the Senior’s stiff defense. In the end, Dangerfield’s Zioned shoe was all it took to unleash his barefoot speed with Senior ace’s Bird and Waterpik on his flanks. The Senior’s long-range shooting, including Jose 10k’s Steph Curry range peppering, bested Cowbell’s golden cleats and the Junior’s fancy playmaking, leaving the Juniors bent over gasping for air and petitioning for a re-match. The work-out ended with the introduction and naming of the newest member of F3 North Shore, “Brexit.”

  • Plan B – from Akbar

    Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?

    Conditions: 42, Feels like 38, drizzling rain

    Warm Up

    IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations

    Mosey toward the Gazebo for Thang 1

    – x10 IC Copperhead Merkins, Sit through

    Mosey toward the shaft for some frisbee warm ups:

    Lunge Walk, High Knee Hug , Drinking Birds, High Knees

    Wall:

    x10 IC Dirkin style Peter Parkers, Freak Nasties

    Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances

    Thang 2 – Ultimate Frisbee

    Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.

    Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins

    Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.

    Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.

    Thang 3

    YHC realized we were on a makeshift football field, so we lined up at the end zone for:
    • Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
    • Bear crawl to midfield, 10 Stone Mountains, sprint to flag
    • And so it went on with sprints, backpedals, exercises, and other forms of moseys.

    Thang 4

    Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.

    Mary

    Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC

    Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches

    Count-o-rama, Name-o rama

    Announcements

    Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
    – Russo has Q next Saturday for a Christmas theme.
    – Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay

    Intentions

    Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.

    YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.

    Coffeeteria at Book and the Bean

    SYITG – Akbar

    NMM:
    – Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
    – YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
    – Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
    – It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
    – Lots of shoulder work today. I’m going to take a nap.