F3 New Orleans

Tag: Grandmothers House

  • To The Wall

    You’d think with Cowbell returning from the Virgin Islands and YHC returning from a beach trip in Panama City this weekend, that we wouldn’t need all the hats/gloves/tights today. And yet most of us – precluding Shooter, of course – did arrive to this morning’s 34º gloom with the above-mentioned winter accessories.

    But of course we warmed up quickly and began shedding the layers. Started things off with: good mornings, windmills, arm circles forward, arm circles backwards, air presses, SSHs, seal jacks, IWs, and hillbillies. (Ranging from 10x for the slowish ones to 20x for the faster ones.)

    Then, because YHC was having second thoughts about certain sections of my planned beatdown, we took a mosey around the perimeter of the trailhead to give me time to think. Once back, we finally dove in:

    Partner up at the head of the corridor: P1 will do burpee broad jumps while P2 runs the stairs and back to relieve P1. Journey across the courtyard and all the way back to the start.

    Second Partner Corridor Exercise: P1 does 4x lunges, 8x squats across, while P2 runs up stairs and back to relieve. Across and back again.

    Next, recovery walk over to the stage for some Balls To The Wall. YHC has probably only done BTTW once before, and had originally planned to do 60 seconds of it sprinkled a few times throughout the beatdown. That got shut down real quick after we recovered from our first minute.

    Stayed with that same section of the stage wall, this time for a People’s Chair with overhead air presses, increased the time to 75 seconds.

    After that, grab a partner for some Lazy Doras. Cowbell introduced this one to the Northshore PAX during his first F2 event, and it was no bueno. So YHC figured why not inflict it on the unsuspecting men this morning?

    • P1 10 merkins while P2 planks, swap until you’ve reached 100
    • P1 15 squats while P2 Al Gores, up to cumulative 150
    • P1 20 LBC’s, while P2 holds legs 6″ off ground, up to 200

    A slowesy back to the corridor for the combo sprints/peter parkers/parker peters that I’m so fond of, and then it was time for Mary: flutter kicks, Hello Dolly’s, and Rosalie’s to wrap it up.

    COT and Zoo prayed us out, with special intentions for his sister and her family, who lost their house to a fire last weekend. Lift them up this week as they deal with the loss.

    Thanks men for the spur to get out of bed on cold mornings like this one, and the opportunity to lead and get sharper!

  • Post treats at Grandmas house!!

    With school out and the weather in the mild 50s Grandmas house had a treat of some fresh faces posting this Gloom. Jose 10k and Speedy journeyed down to the trailhead to join some other F3 regulars in Hammer and Zoolander.. We briefly had an appearance of the freshly retired Garfield, however someone with his running group rolled in solo so he passed on our beatdown to accompany his friend like the fine gentleman he is..

    warmup

    Variations of IC 10and 20

    Good mornings, Toe touches, Mountain climbers, Scorpion kicks, SSH, Imperial Walkers and Hillbillies.

    thang

    Moseyed to the Marsh for some coupon work. With coupon lined the baseline of the court for instructions.

    All reps consisted of 25 per station.

    R1 Chest press, jog to other baseline squats, to the benches for Freak Nasties and concluded with pull-ups..

    R2 Kettle swings, Flutter kicks, Irkins and Pull-up hang.

    R3 Chest press, Sister Mary Katherines, Freak Nasties and hanging knee tucks.

    R4 Overhead press, jump squats, Derkins and Big boy sit-ups..

    Returned the coupons to their testing place and Moseyed back to the AO. With 10 min to spare Zoolander had a great suggestion to allow Speedy to closeout the PAX in preparation of his VQ this Saturday..

    Speedy jumped right in with Sprints down the corridor followed by 15 Burpees. Moseyed back for Mary which included 15 IC Flutters and LBCs. 30 OYO Big boys and 1 min plank hold. Anticipate lots of reps and activities this Saturday and join Speedy in support of his VQ…

    Count, announce, COT

    YHC closed the PAX in prayer!!

    Appreciate you men posting and following my lead 👍🏻👊🏻💪🏻 Till the next Gloom!!

  • 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!

  • 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.

  • interval training

    4 pax met up tuesday morning for interval training.

    the thang:

    1/4 mile mosey around the Trailhead; followed by 1/4 mile at 100% effort rinse and repeat x 4. ~ 2 miles total.

    Followed by 100 big boi sit ups ~ 5 sets of 20 partnered up.

    25 HR Merks, 25 slow squats x 2 sets

    Lunge walk back to Shovel flag

    COT, Name-o-rama, prayer.

    Thanks guys,

    Chewy.

    “Give me 100 percent. You can’t make up for a poor effort today by giving 110 percent tomorrow. You don’t have 110 percent. You only have 100 percent, and that’s what I want from you right now.”

    — John Wooden

  • EiEi’s Abdication

    YHC texted Ei last night to inform him that he was scheduled to Q at G-ma’s House, he promptly replied that he abdicated. YHC had to look up this word which means to renounce the throne, and since YHC originally signed Ei up for this position, the responsibility once again fell to him. Enough digression, The thang:

    Warm up: SSH, IW, Mt Climbers x 20 IC, Lunge walk x 30 yds

    Run 2.25 miles along the streets of Mandeville with Fartleks.

    ˈfärtlək

    1. a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.

    COM: 20 HR Merkins OYO; Slow Squats x20 IC

    LBC, Heels to Heaven x 20 IC

    Jane Fondas x 20 IC; Nolan Ryan x 10 IC

    20 more HR merks OYO; Slow Squats x 20 IC

    COT, name o rama, prayer by Shooter.

    Thanks guys for leading me lead,

    Everyone who reads… please send EiEI a text to EH him back to the Gloom!

    Chewy

  • Uphill Sprints

    4 Pax met up last tuesday at the Mandeville TH.

    The details of the warm up and some of the other exercises are a little foggy to YHC because its been over a week.

    But the gist of the workout was the 12 uphill sprints the pax did.

    Everyone had fun and seemed to enjoy the activity.

  • B-Limps

    8 pax met at Gma’s house on the gloriously muggy morning.

    The attendance was a little up this morning, after Cowbell’s call to action on Saturday at the lakefront.

    The Thang:

    Mosey to parking lot for Quick Warm up:

    SSH x 20; IW x 20; Merkins x 20 all IC

    Mosey to the under pass for

    1 lap of hill repeats and 25 Burpees, Lunges, IW, Merkins, Plank J’s, and Skwaats after each

    Mosey back to the Flag
    Distance 2.5 miles according to Cowbell.

    COM: including Side ups, and V Ups x 25 and BB sit ups x 10 led by Zoo

    Zoolander, again showing his ability to heal like Wolverine, running hill repeats < 10 weeks post-op ankle surgery.

    COT, Name-o-Rama: Welcome FNG Handy, who is married to Zoolander’s sister. Prayer .

    thanks guys for letting me lead,

    Chewy.

  • Circuit Soup

    4 pax met up at Gma’s house last tuesday for a circuit of exercises in the 95 degrees heat and humidity at 5:00 am.

    Is November here yet?!

    The Thang:

    1/4 mile run around the block followed by

    -10 Aussie Pull ups

    -15 HR Merkins

    -20 Good Mornings

    -25 Skwaats

    Rinse and Repeat x 6

    Name-o-rama, COT, Prayer.

  • The Sounds of Silence

    It has been awhile since YHC has even thought about a beatdown where no one showed.  Come to think of it, I can pinpoint it to when Cowbell washed ashore this side of the lake.  With Pik consistently posting to the Marsh and Cowbell now consistently posting at Granny’s, you knew there’d at least be one other member of the PAX out there.

    But, alas, even Cowbell needs a vacation.  In Idaho, of all places.  Anywho, with no familiar cars in sight by 0525, and enough time using stretching as a delay tactic, YHC had to decide, would I pack it up and head back to the sack, or dig deep and get some in this morning?

    Well, YHC hit the trace hard, getting in a whopping 10 miles.  On top of that, I knocked out around 200 merkins and 200 big boy sit-ups along the way.

    Nah, I’m just kidding.  YHC got back in the car and went right back to bed!!!  (Well, after doing the ISI challenge.)  You see, it just goes to prove that there really is something to this whole accountability thing.

    Missed you gents this morning, SYITG!