F3 New Orleans

Tag: Grandmothers House

  • Who Needs Shooter When We Have P Shooter? (We Still Love Ya Pappa Bear!)

    As hot as it’s been the last month, one may be surprised to know that it was a mild 73 degrees at 5:15 Tuesday morning, with 84% humidity. And, while it may have been relatively comfortable, nobody was mistaking it for early fall. Slowly the men of F3 gathered at Grandmother’s house one by one, with Jay Hammer esquire attorney-at-law being the first to arrive, devoting every extra minute to studying his partners’ briefs. It even got close enough to go time that the possibility of the end of Jose’s streak was spoken aloud! But when the 1st exercise was called out, to the relief of everyone’s consternation, “grumble grumble” was retorted.

    WARMORAMA

    Near identical to the previous day at the Marsh except x15 IC:

    Toe Touches

    Imperial Walkers

    T Stretches

    Apple Pickers

    Torso Twists

    THANG

    Also identical to the previous day’s beatdown, Q showed up with one idea and let the rest grow organically from there.

    Mosey to the bus stop for:

    Irkins

    Nolan Ryans (Happy Anniversary!)

    Box Jumps plus 1 or 2 more

    Mosey to the tunnel where:

    Whole PAX did merkins while one sprinted down the tunnel to the other side and back, calling the next exercise as he tagged the next man.

    merkins

    arm circles

    squats

    LBCs

    Plank

    After, we lined the wall in the middle of the tunnel for some “up the row and back again” exercises starting with P Shooter on down to Jose and back.

    Handstand Push ups

    L/R one hand push ups

    hand clap push ups

    Mosey back to the non-existant flag for:

    MARY

    IC x15

    Hello Dolleys

    Rosalitas

    100s

    Leg Lifts

    COT

    Splice prayed us out

    T claps to grumble grumble double hand clap,

    to Splice for making the long commute,

    to P Shooter for successfully locating us,

    to Hammer just because he’s Hammer,

    and to Pelican’s hair.

    I appreciate you guys!

  • Millennial meltdown!!

    Seven PAX posted at Grandmothers House on this 95% humid Gloom to welcome the YHC. With a weeks forecast full of downpours and showers Q decided to put together a routine that would keep the PAX dry under the pavilion. The Lexicon available on F3 nation has always proven to bring impactful beatdowns throughout my tenure and this morning would prove no different. T-👏🏼 to Jose 10k on his continued dedication of consecutive post and YHC only sees this coming to an end only once he is thrust back into the classroom. Also much respect to the young Pixie Stix for his discipline in posting multiple times a week for the last few months.. Glad to see a young man step up in such a way.. So here is the meltdown..

    warmarama20IC

    Cherry pickers, Torso twist, Toe touches, Butt kicks, SSH and lap around the trailhead.

    The Millennial (Check the Lexicon)

    R1: Merkins/Chill cut til each group reach there 100 reps.
    R2: Air squats/Chill Cut

    R3: Mountain climbers/Al Gore

    R4: Carolina dry docks/Al Gore

    R5: Sister Mary Katherine/Leg lifts

    R6: Big Boy sit-ups/Leg lifts

    R7: Donkey kick offs/Flutter kicks

    R8: Jump squats/Flutter kicks

    R9: Little Manny Crunches/Flutter kicks

    R10: Burpees with only Bushwacker and Pixie Stix completing as time expired.. Great pace gentlemen..

    With guys needing to bail quickly, we sped through namarama, countarama and COT..

    YHC closed out for the day!!!

    Appreciate you men posting and keeping me accountable 👍🏼👊🏼✌🏼 Till the next Gloom!!

  • Back to the Basics

    YHC signed up to Q long before knowing Tuesdays would become interval running days. The solution was simple, no running and do some quality exercises, Tabata style.

    Disclaimer was given and we did a short mosey to the commuter bus stop.

    COP #1) Warm Up

    20 X SSH, 20 Jlo’s, 10 X PP, 10 X PP, 20, Mtn Climbers, Arm Circles, 10 X LSS

    Mosey back to the stage area for little activity: Everyone take off your shirt and put it on the ground in front of you. Now get in balls to the wall stance and try to put your shirt on. I think we got close to 100% completion!

    COP #2) Tabata (10 Rounds, 1 min work, 15 sec rest)

    1. Burpees
    2. Merkins
    3. Sister Mary Catherines
    4. Freak Nasties
    5. LBC
    6. Derkins
    7. Box Jumps
    8. Serratus Merkins
    9. Crunchy Frog
    10. Low Plank Hold

    Rinse and Repeat

    We still had some time left so we started another round of Tabata to stretch out, something we all admitted we could use more of.

    1. Straight leg hold
    2. Hip Flexor Left
    3. Hip Flexor Right
    4. Quad Left
    5. Quad Right

    Mosey back to the flag for COT. Count, Name, Goose prayed us out.

    F2 this Thursday right in front of Barley Oak. 30 min beatdown led by Steve with Tailgate beers to follow.

    Thanks for letting me lead!

    Cowbell

  • Full-On Irish Beatdown

    Inspired by St. Patrick’s use of a shamrock to explain the mystery of the Trinitarian God, we soothed our anxious souls in the gloom this morning with a full-on Irish, trinitarian beatdown.

    Warm-ups were SSH, Seal jacks, arm circles, Windmill’s IW’s, high knees, and butt kicks. Then, after a moseyed lap we were back to the splash pad for the thang: three routines, each with three parts (shamrock-style).

    First: partners work together to complete 100 Merkins, 200 LBC’s, and 300 squats. While one did 10 Merkins, the other held a plank, then switched until 100 were done. Then, while one did 20 LBC’s, the other did a 6″ leg lift/hold until 200 completed. And, while one did 25 squats, the other held Al Gore position until 300 were done.

    Second: same partners–one ran up the stairs, around, and down while the other chipped away at 100 freak-nasties, 100 box jumps, and 100 walk-up incline Merkins on the benches.

    Third: each man for himself–sprint the length of the columns, then turn around and crab walk the length of three columns before gator crawling the length of two columns. Rinse and repeat for three times total. Competition was heavy, as was the breathing.

    Bonus: Chumba-burpees–played the song, “Tubthumping” by Chumbawumba since they are an Irish band whose lyrics only make sense to the natives of the Emerald Isle. SSH’s for the duration except for burpees every time they said “I get knocked down, but I get up again”. After the previous exercises, the SSH’s were the worst part…at first.

    Tempted to call it two minutes early, YHC decided instead to offer up a set of Freddy Mercury’s and box cutters for the Southshore F3 community since they’ve had to cancel for an undetermined time.

    On a serious note, it was truly a blessing to be able to post this morning during such turbulent times when everything seems to be out of our control. Having the chance to choose to run a little harder, to do one more burpee, to push through when everything in me wants to stop, and to have other men challenging and supporting me is a gift I’m not taking for granted. It’s an intense reminder that there is always something I can control: myself. I can control how much I’m willing to give, to keep pushing forward, and to choose to be a man for others, for something bigger than me despite the circumstances.

    Thank God for F3 and for you men. He will lead us forward.

    See you in the gloom,

    Goose

  • “Q” Quarantined

    Having returned on Saturday to an email stating you will not be able to return to work for 14 days.. YHC jumped on the Q sheet as to get back in the routine of things.. Having hit the gym only twice while on vacation, this morning would prove to be a tough one..

    warmup

    IC 15 Toe Touches, Torso twists, Windmills.

    IC 20 Mummy kicks, Butt kicks, SSH.

    thang

    Consisted of Walls of Jericho with incorporated B.(Groiner)L.I.M.P.S… 7 rounds with 7 reps for each exercise with a lap around the trailhead for completion.. R/R 7X. Upon completion had 2 mins remaining to finish with Little Manny crunches (sure to see more on Saturday) and Cowbells go to of Crunchy Frog IC 15..

    👏🏻 To Zoolander for praying us out..

    Till the next Gloom 👍🏻👊🏻✌🏻

  • Expected and sometimes Unexpected patrons in the Gloom!!

    With hints of humidity and the chance for rain the last few weeks, AOs have created some expected and unexpected events as well as patrons.. A fixture and Expected Grover has shown great discipline in posting at the early weekdays as well as Saturdays.. Hugh 👏🏻 to him and Akbar for their commitment to F3, certainly glad to have you men.. Following a well balanced beatdown by Goose, YHC was still feeling the lingering effects of the entertaining beatdown provided on Saturday.. As for the Unexpected our journey this Gloom would include multiple sightings and interruption on the trailhead. Some provided by the PAX and others provided by the fair weather biker friends spooked by the PAX appearing out of the ground like Zombies in the night only to quickly change direction on a dime…
    Enough rambling..

    Prethang

    👏🏻 to Cowbell with getting in an extra mile and Steve appearing out the dark with his own prethang..

    warmup

    All IC 10 Toe touches, Windmills, Cherry pickers, Shoulder presses and Butt kicks..

    thang

    Mosey to the tunnel partner up P1 LBCs while P2 jogs to the flat and lunge walks the flat back pedals up R/R back. Next P1 Merkins to 10 followed by a 10 count R/R till P2 returns from jogging down Carioca the flat sprint to the top R/R back. (2X) Last set P1 holds Al cores for 20 seconds 5 sec rest R/R.. Moseyed to the bus stop for some bench work. Hop overs 20/15/10/20 with equal counts of Freak Nasties.. Moseyed to the steps partnered again 3 rounds P1 plank P2 sprints up the steps 5 jump squats returns, R/R Nolan Ryan’s both sides.. Mary to close 20 IC Freddie Mercury’s and Cowbells arms high Flutters..

    Appreciation to Zoolander for praying PAX out!!

    ✌🏻👊🏻👍🏻 till the next Gloom!!

  • One long mile with a strong… draft.

    Man it’s been a long time since YHC has written a backblast. And while I’d love to blame it on that insanely good BB Hawg dropped on us last week (I mean, who wants to follow that?), it is of course out of pure laziness. So thanks to today’s special guest for helping to get me back on track.

    Usual warmorama, went something like this: arm circles, cherry pickers, windmills, imperial walkers, seal jacks, toe touches, all IC at or around 15x.

    Thang: Started things off pretty foolishly, considering the Nightmare was a mere two days ago: a Merkin Mile to the tunnel. That’s 1/4 mile, x25 merkins, 1/4 mile, x25 merkins, etc. Once we hit a mile at the tunnel, and 100 merkins, we partnered up for:

    Wilt Chamberlains, or some modification of it: 100 LBC’s, 100 squats, 100 flutters (2-count) and 100 lunges. Cumulative count, with P1 running down to the base and backwards back up for the flapjack.

    Modified Merkin Mile back to the flag, with only half the merkins (that’s right, only 50 this time, that’s it. Not like Hammer and I didn’t do 400 two days ago), back for just enough Mary with a guest appearance by our own Backdraft, back from Gitmo! In his prolonged absence he had all the times wrong, but hey, we were happy to catch even a few minutes of him.

    Mary was leg raises, Putins, Jane Fonda’s (including all three stages: plain jane’s, quick pulses, and heel-to-knees).

    COT with Pik praying us out. Welcome back-Draft, it’s great to have you posting again. Start recruiting some of your friends for next year’s Ivan, seriously, it’s never too early to start plotting.

    Thanks to Goose for stepping up to Q ( a VQ no less!) this Saturday, let’s all post to support… and thanks men for posting this morning, for getting me out the sack, and allowing me to lead such a great group of men. It’s always a pleasure.

  • Three Robins share the Q

    With no one on the Q sheet for Grandmas house, 3 PAX posted on this chilly 35 degree morning. I guess these 3 Robins didn’t fly further enough south to escape the temptations of getting in some work on this gloom..

    warmup (Shooter)

    20IC SSH, 10IC Toe touches, 20IC Imperial Walkers, 10IC Good mornings and 20IC Cherry 🍒 pickers.. Mosey around the block past the Treen center returning to the Trailhead..

    Shooter:

    Wilt Chamberlains consisting of 100 LBCs sprint 100yds, 100 Lunges sprint 100yds, 100 Flutter kicks sprint 100yds, 100 Squats sprint 100yds. Another loop around. “Yul Burnin” consisting of 7 Variations of Merkins 7 reps each without pause. (Merkin, staggered left/right arm forward, Wide, Diamond, Neil Diamond thrusts (👏🏻Hammer) and Merkin.

    Pelican:

    Sprint Up/down steps 10x followed by 20 Freak Nasties…

    Sprint Up/down steps 5x followed by 15 Derkins…

    Sprint Up/down steps 2x followed by 10 box jumps…

    Gassed at this point 🥵🥵!!

    Goose:

    Closed with Rock, scissor, paper Burpee to 10x.. Pelican proved to be the mind reader on this one, watching Goose and Shooter perform most reps majority of the time. However, being the true team player Pelican voluntarily joined in on a few rounds including the final..

    Goose closed the PAX out with COT!!

    Appreciate the post men, knowing without your commitment to post this guy would not have worked that hard..

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • Sayonara 2019!

    YHC got a little too comfortable with all these muggy December mornings and today’s below-40º temps really snuck up on me. I even had some new Christmas gloves I could’ve tested out had I realized before bolting out the door!

    Alas, it wasn’t to be. Upon arriving to Granny’s empty home, YHC realized that this was the final beatdown of 2019. Had I known beforehand, I would’ve tried to make it a bit more special… close out the era with a bang. I’ll just have to double my efforts next Q.

    Happily, though, it wasn’t a sad clown beatdown as the men pulled a Cowbell and rolled in right as the bell rang.

    Warmorama:

    • Arm Circles (forward and back): IC x20
    • Merkins OYO x19
    • SSH, IC x20
    • Torso Twists, IC x19
    • Seal Jacks, IC x20
    • Mountain Climbers, IC x19

    We kept the x19’s going for the next round, which was just a short mosey over to the bus depot benches for:

    • Step Ups (each leg) IC x19
    • Derkins OYO x19
    • Bulgarians (each leg) IC x19
    • Freak Nasties IC x19
    • Lateral Jump-Overs IC x19
    • Box Jumps OYO x19

    Then onward to the tunnel, for a routine that took up the remainder of our time. Performed the following exercises, with a run to the other side and back between each set:

    • 40 Merkins
    • 30 BB sit-ups
    • 20 Jump Squats
    • 10 Burpees
    • 20 Sister Mary’s
    • 30 T-Merkins
    • 40 4-count Flutter Kicks

    Back at the flag for a quick COT, where Zoo prayed us out with blessings for a safe and happy new year. Thank you men for posting this morning and for the opportunity to lead. I look forward to another year of grinding it out with you guys – couldn’t ask for a better group. Happy New Year gents!

  • Jingle Ballz

    YHC arrived to a festively lit Grandmother’s House to find the likes of Hammer, Steve, and Garfield (the latter whom took off with some of his running peeps). John (EH of Goose) pulled up to join us for the 1st time, Pelican, as is his tendency, walked up seemingly out of nowhere, and Cowbell, as is very much HIS tendency, pulled up after we got started.

    WARM O RAMA

    Waiting for Cowebell to emerge from his truck…

    10xs High Knees, Butt Kicks

    And as soon as he graced us with his presence…

    10 Burpees OYO

    3 Laps up and down the stairs

    20x Cherry Pickers

    THANG

    Team up at the end of the corridor where P1 does a Burpee at every other pillar, run up the stairs and back while P2 does Freddy Mercurys, then switch.

    R2: P1 does Sister Mary Katherines at every other pillar while P2 does 100s, then switch

    Mosey to the tunnel for:

    10xs Ballz to the Wall – handstand push ups facing the wall

    Crazy Indian – Lined up in handstand against the wall, 1st man jumps down and runs the back of the line and gets back in a handstand. Continue from one end of the tunnel to the other

    10xs Ballz to the wall

    Rinse & repeat the corridor partner exercise through the tunnel and back

    MARY

    Return to the flag for:

    x20 L Oblique Crunch

    x20 R Oblique Crunch

    x25 LMCs

    Superman/Banana

    x25 Crunchy Frogs

    x25 Putins

    COT

    Count/Name

    We named FNG Dolly LLama and the ever-running Garfield returned in time to pray us out.

    Thanks for following my lead through the foggy gloom. It’s always a treat on the rare occasions I can make it to Grandmother’s House.

    Merry Christmas F3 Northshore!