F3 New Orleans

Tag: Grandmothers House

  • Tabata Tuesday

    Grandmas house posted a respectable 7 PAX, including an FNG on this mid 40s Gloom.. Arrived to the sights of Water Pik and Ringo stretching and preparing under the canopy of lights at the Trailhead. Quickly the PAX increased with the arrival of Coconuts and (FNG) POSH spice followed by Chewy right at 0515..  Knowing that POSH spice had been Ehed by Backdraft, Q started our warmup with intentions of hanging close to the AO for his expected late arrival.

    warmup

    20 IC SSH

    20 IC Mummy kicks ( Tanked up exclusive)

    10 IC Windmills

    15 IC Arm circles Forward/Reverse

    20 IC Butt kicks

    15 IC Overhead claps

    Thang

    Moseyed to the tunnel for our Tabata work. Instructions Upper, Lower and Core.

    First series Merkins for 25 sec work and  rest for 10 sec (8) followed by 25-30% run down the ramp stepping up to 50-60% on the flat and all out 💯 sprint back up. The youths of the PAX were quickly humbled by Coconuts ability and quickness through the tunnel.. Recovery walk back. Second series Squats and R/R the tunnel. Final series Flutter kicks and R/R tunnel. Moseyed back to the flag for 5 min of Flutter kicks while each PAX took turns running 25 yard and 50 yard suicides to closeout the beatdown..

    count off, announcements, naming of FNG, COT

    Much Appreciation to Ringo for praying us out into the day. Also on keeping his streak going at 7 in a row.. Glad to have you part of F3..

    ✌🏻Till the next Gloom

     

     

  • EHing in the Gloom at Grandmas House!!

    Theee PAX embarked on the Chilly and Wet Grandmas House with no Q on the board. After brief discussions we decided on a round robin of sorts with the YHC typing up the blast and contributing to the warmup.  A fellow man  appeared from under the staircase at the Trailhead looking like someone wanting to get in on a beatdown as an FNG as I yelled out “join us.” Briefing with the disclaimer we jumped into it as our visitor called  “Driftwood” accompanied us with the warmup. Then as we began to Mosey to the tunnel he reverted back to the stairwell.. One doesn’t always know of another’s situation, however it’s always worth extending the gesture even when unsure..

     

    Warmup

    15 IC Windmills

    15 IC Good mornings

    30 IC Imperial walkers

    30 IC Butt kicks

    15 IC Arm circles front/back

     

    Passed the baton to Bushwacker as we Moseyed to the tunnel. Upon arrival Bushwacker instructed the PAX of reps 25,100,150,200. Not sure of the counting formula here but effective it proved to be..

    With only 3 men one would jog to the bottom and sprint to the top on the other side while each man completed OYO to the counts representing Burpees, LBCs, Merkins and Squats as each man completed the journey down and back up returning where one had left off of their own count.  Taking us to 3 mins remaining upon completion by all Moseyed back to the AO..

    COT, countarama, announcements

    Thanks to Bushwacker for praying us out and most importantly offering thoughts to our recently brief meeting of  “Driftwood”

    Appreciate the beatdown this morning men and see you at the next Gloom..

    👍🏻👊🏻💪🏻✌🏻

  • Grandmas Century club!!

    Grandmas house produced 3 PAX on this Gloom. Having introduced the Millennial at the Gipper last Wednesday I figured Mandeville’s AO could use a dose of something similar, so the Q dove into the exercise list and spotted Four corners escalated.

    Warmup

    15 IC WM

    15 IC GM

    20 IC SSH

    20 IC BK

    20 IC Forward/Reverse AC

    20 IC HKnees

    Moseyed around the corner to the Treen center for the explanation of our beatdown. Consisted of only 4 exercises escalating  around the building as we stopped at each corner. Example first exercise  was the Merkin 10, 20, 30 and 40 on the last corner. Second was the Flutter kick. Third Squats and the finale the Burpee.. Doing the count equals a 💯 per exercise hence the name Century provided by Coconuts as we worked our way to completion. Q felt as though the beatdown was successful upon the panting of his own breath. With 8 mins remaining we recovery walked around the corner back to the AO finishing with a casual Mosey.. Needing 4 mins for the closing of our beatdown the Q introduced a little music inspired by Maverick and Grundy on previous leads. “Let the Bodies hit the floor” by Drowning Pool was the selection. While holding plank when they said let the bodies hit the floor each PAX would complete a donkey kick and when each number was mentioned it represented a Merkin. Total 26 Donkey kicks and 21 additional Merkins upon completion.. Butt Splice mentioned how the song seemed forever and no one could deny his obvious observation..

    Counted off, announcements COT

    Q prayed us out into the day!

    Appreciate the post and allowing me to lead my Century Brothers!!

    👊🏻👍🏻✌🏻

     

  • Who’s next!!

    4 PAX converged on Grandmothers House with no Q listed to lead. YHC took the lead to call for a round robin.. Taking the warmup and first leg of the beatdown and then passing the baton to Captain Sparkles. Wrapping up with Pelican on the close..

    Warmarama

    20 IC Seal Jacks
    10 IC Windmills
    20 IC Toe touches
    10 IC SSH
    20 IC Butt kicks

    Thang
    Moseyed to the tunnel for some partnering up PAX 1 does Merkins while PAX 2 Carioca down to the flat then sprints the flat and Carioca back up top R/R for the return. Captain included a series of PAX 1 LBCs while PAX 2 back pedaled down and chose the exercise each hated most on the flat and lunges backup the other side and R/R back. YHC and Coconuts both agree to hate the bunny hops the most as was evident upon hitting the flat and as if we were synchronized swimmers in the water we start hopping.. Upon completion Captains desire for stair action prompted the PAXs return to the Trailhead. Series of incline Merkins and freak nasties 15,10,5 as we alternated up the steps to the top with a completion of 20 calf raises.. With 6 to spare Captain passes the Baton to Pelican. We hit the splash pad area for 10 OYO box jumps, 10 each leg stepups and closeout with 10 Derkins. Round robin Q would not be complete without Coconuts getting in a set of Mario’s (slow decend of right hand to left toe balance followed by a hop in the air at the end) 10 each side and balance tested on many fronts with this one.. What a great name considering us generational Nintendo 40 something’s truly looked as if we were jumping and collecting those coins, 🍄 or flowers as we warp our way through the tunnels and stairways of Grandmas House..

    Countarama, announcements COT

    Thanks for the Post men!!

    Till the next Gloom
    👊🏻💪🏻✌🏻

  • Reduce, reuse, recycle

    It occurred to your humble correspondent that different PAX attend our Northshore AO’s so to reduce my (feeble) mental effort I recycled my Q plan from my first Q session.  YHC can only pull that scam once though, since life’s too short to be too predictable.

    CONDITIONS

    77 Degrees and 88% humidity; RealFeel®85°

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Don’t take this man’s advice on any topic more complicated than, “what day is it today?”  Caveat emptor, etc., etc.

    THE WARM-UP

    YHC stammered his way through a set of warm-up exercises.  PAX were able to follow his garbled instructions.  All exercises done IC

    SSH

    Good mornings

    Abe Vigodas

    Imperial walkers

    High knees

     

    THE THANG

    Leg day

    YHC has been convinced by the Bro-postle that F3 bros don’t let F3 bros skip leg day.  After a very short mosey we dived in to an old fashioned Squat-o-Rama.

    1. Single leg squats on a bench aka Maraviches (Because a single leg squat is a pistol.  Work with me, people)  10X each leg IC

    2. Split squats using the bench.  10X each leg IC

    3.  Single leg burpees.  10X each leg

    4. Shaun Whites (aka Snowboard Hops) 15X

    5. Ohno’s (aka Skater Jumps) 15X

    6. Box jumps 10X

    7. Marios (aka Single Leg Knee hops) 10X each leg IC…,much tougher when done

    8. Wojo’s (Squat jumps) 10x OYO

    Steve Wojciechowski approves this message

    Tuesday Tradition

    It seems like on most Tuesday mornings the PAX end up doing some sort of running.  (hills, Fartleks [heh], etc.)  YHC kept the streak alive.

    The assembled PAX lined up for a semi-Spartan sequence: 100 yard sprints followed by 10 merkins.  Rinse and repeat 12 times.

    The internet says that Gareth Bale is the world’s fastest footballer (soccer to you gringoes) but based on this morning, I’d wager on Zoolander in a head to head.

     

    CountORama and NameORama

    2 PAX strong; a small, but mighty group

     

    COT

    Thanks F3 brethren for calling me to lead and thanks for pushing me to greater heights.

     

     

  • One Coconut is all that’s needed..

    Just when I thought there would be no other men posting at Grandmas House this Gloom and the YHC could do some ISI Yoga and headback to the Sack One Coconut is rattled from the tree and lands at the post to spoil those thoughts.. No time for chatter let’s  crack this baby open and begin..

    warmup

    All IC to 15  Good mornings, Windmills, Imperial walkers, SSH, Butt kicks.

    thang

    Four Corners ascending 10,20,30,40 Burpees, Merkins, Squats and leg lunges..

    Tabata

    Flutter kicks, Peter Parker’s, Parker Peters, LBCs and closed with mountain climbers..

    quick count, announce and Coconuts led us out in prayer…

    Appreciate the post Coconuts!!

    Always enjoy the lead 💪🏻👍🏻👊🏻!!

  • Do You Know What It Means To Miss (F3) New Orleans?

    Last week’s hiatus from F3 gave me a bitter taste of what my next four months would be like.  I mean, sure, I was well-rested.  Aside from that, though, there was a massive hole in my daily routine.  It just proved to me that F3 is irreplaceable, and can F3Nation just hurry up and expand westward already??

    YHC has been getting over a nasty cold and wasn’t sure I’d be able to get the count out in the manly fashion the PAX is used to from me.  But the coughing fits subsided long enough and all went fairly well.

    Started things out as we often do, with SSH.  Then: IWs, Hillbillies, Toe Touches, High Knees, Butt Kicks.  All 20x IC.

    Then up onto the trailhead stage for The Dirty McDeuce.  3 sets of exercises, 12 reps each, followed by a mosey around the trailhead perimeter.  4 times.  The exercises were:

    Merkins – Squats – LBCs

    Hand-release Merkins – Jump Squats – Freddie Mercs

    Derkins (off stage wall) – Monkey Hummers – Heel Pulses

    Burpees – Sister MK’s – Putins

    Next up, partner up: P1 Lt Dans across the corridor to P2, who is performing Sumo Squats.  Flapjack.

    Then over to those brand-new blue benches: P1 knocks out AMRAP Freaks Nasties, while P2 does three laps up and down the stairs.  Switcheroo.  (Clearly, someone on the city council caught footage of the beast Shooter pumping out a set of Freak Nasties on those flimsy wooden benches and thought it a wise idea to replace them.  Smart move, we were definitely gonna break one at some point.)

    And finally, a little Mary: Hello Dolly’s, Flutter Kicks, and LBC’s, 25x IC.

    Thanks men, it was good to be back in your company this morning.

     

     

  • Grandmas boot camp!!

    QIC set the alarm a little early with a prethang run in mind to Grandmothers house. Along the way a creeping SUV pulls along side throwing up a wave, which quickly brought back flashbacks of my youth when one could have mistaken the slow creep for some type of turf check or creepy guy slow crawling the neighborhood in search of some illegal  substances. Waterpik quickly dismissed those thoughts with a smile and fist pump as I entered the tarmac of the Trailhead less anxious to bolt through the woods or cut down a cross street. Arrive on the scene at Grandmas House to Steve, Dr. “NO” and Waterpik. With brief chatter of Grundy’s Q at the Marsh we jump right in.

     

    warmup

    20IC SSH, (Welcome Chewy/Choppa) 20 IC Mummy kicks, 15 IC WM, 20 IC Seal Jacks, 20 IC MC and finish with 15IC Good mornings.

    thang

    Moseyed to the stage for a splitting of the PAX into 2 groups. We partake in the Wall of Pain where each member holds a wall sit while 1 man from each group does 10Merkins, 10 LBCs and 10 Burpees replacing another PAX till all cycle. Chewy’s crew being over zealous quickly begins to R/R so we completed 2 cycles. Then we Moseyed to the bus stop for Left leg step ups IC 15 followed by 15 OYO jump overs. Completed the same for Right side. Next we did a box jump 180 degree style IC which proved to be very taxing. On completion we Moseyed to the stairs and partnered up. Partner one did LBCs and alternating left/right ISO crunch while partner 2 started with 5 calf raises 2 steps,  10 calf raises 2 steps, 15 calf raises 2 steps, etc. etc. Thanks to Chewy for calling an audible alternating inward/outward/regular to focus on different areas of the calf. Inspiration came from the days of past remembering our vertical shortcomings as Waterpik   gave us a recap of the Western Conference finals from the night before. Upon completion we went into what I thought was the Crazy Indian, however before writing this backblast I reviewed my notes and the Crazy Indian is a BTTW workout which was in the running bought never made it to the beatdown. So the correct term is Indian Bear Crawl. We modified with multiple rounds first being Merkins, then Peter Parker’s, Mountain Climbers and closed with Groiners.. With a min to spare we took to plank with Choppa’s alarm being the final bell..

    countoff, announcements, COT

    Q prayed us out into the day!

    Appreciate the lead and you men posting!

    ✌🏻 Till the next Gloom!!

  • Two for Tuesday

    Grandmothers house produced (2) F3 brothers on this Gloom. YHC and the Pelican arrived at the AO ready for a beatdown. Both had posted the previous day at the Marsh with a record setting number and the YHC thinking Grandmas House would possibly replicate the previous days showing Pelican and I lingered and chattered for a few, but with no hot wheels rolling in it was time to get started.. After all we must “respect the time” as some F3 brothers would say..

    warmup

    20IC SJ, 20IC WM, 20IC BK, 20IC Total AC (10 forward/reverse), 20 IC SSH

    Thang

    Moseyed to the tunnel for a series of 75/150/225. Pelican started with the Burpees while the YHC journeyed down and backup picking up the count. Upon completion we jumped into the next count being Merkins 150 and finishing up with leg lunges 225. When finished we Moseyed over to the bus stop  which at this point the YHC heard the map my run of Pelican state 2 miles, so the tunnel gave the PAX an extra mile on the day. At the benches we did 15IC. Jump overs, 15 IC MC, 15IC Leg raises, 15IC FK and completed the ISI 1 min pulses. With 5 min to spare moseyed back to the flag for 15IC Left/Right Nolan Ryan’s and finished with 1 min plank hold..

    2 count (that was tough😬), announcements, COT (not sure about this one 🤔 with two)

    Q prayed us out into the day!

    Appreciate the post Pelican and the opportunity to lead, two is better than one any day my brother!!

  • Northshore at The NOLA Mothership

    With the Northshore convergence taking place, YHC wasn’t sure how many Pax would post to the Mothership.  Expecting a large presence on the NS, YHC was surprised to find 25 Pax gathered around the 4 shovel flags.  YHC was very happy to see 3 FNG’s post, keep up the EH’ing!

    YHC decided it would be a good idea to dedicate the Mothership beat down to the Northshore in honor of their 2 year convergence.  Since the NS was planning a beat down that would visit each AO, YHC created one as well, with more of a virtual visit to each AO.  0630, so time for the disclaimer, then….

    Mosey to the Great Lawn for the Warmup.  The Pax will begin and end at the Mothership….

    SSH IC x 31
    Imp Sq Walkers IC x 10
    10 Burpees OYO

    With the warmup complete, the Pax took a virtual bike ride to the first AO…

    Milestone Marsh

    YHC read a BB that had Waterpik doing suicides on the basketball court, so cones were set up to resemble a court for:

    Burpee Suicides
    Start at base line, sprint to first line, then back to base line for 5 Burpees
    Sprint to half court and back to baseline for 5 Burpees
    Sprint to 3rd line and back for 5 burpees
    Sprint full court and back for 5 Burpees

    The Pax mount their virtual bikes for a ride to the next AO….

    Grandmothers House

    YHC read a BB where Pelican, Shooter, and Ocho did some 11’s. Using the first and last row of cones…
    10 merkins first row, 1 Bobby Hurley last row
    9 merkins first row, 2 Bobby Hurley last row
    Continue until 1 merkin and 10 Bobby Hurleys.

    The Pax mount their virtual bikes for a ride to the next AO…

    The Gipper

    Turbo seems to like sprints, based upon his BB. Using the cones again….
    Sprint from first row to last row, and complete 5 burpees, then slow mosey back.
    Sprint from first row to third row, then some exercise, 5 merkins maybe…slow mosey back
    Sprint from first row to second row, then maybe 5 squats, slow mosey back….
    Sprint to last row again, and collect cones on the way back.

    The Pax mount their virtual bikes for a quick ride to the next AO…

    City Hall Scramble

    Apparently Bushwacker likes to do a 5k run with Burpees and merkins, according to the BB…..
    The Pax did a modified 5k run, stopping near Morning Call for 10 Burpees OYO. The Pax continued to the open lawn
    near NOMA where they enjoyed a round of:
    Catalina Wine Mixers IC x 10 (YHC had to fit them in)
    Continue on to the NOMA fountain for:
    Freak Nasties IC x 20

    The Pax mount their virtual bikes for a short ride to the next AO…

    Captains Cove

    Captain Sparkles really likes to run…..seriously, he has a running AO named after him….that’s cool!

    This AO is a 10k run, which the Pax did a modified version…
    Line up in two columns on the path that goes around Lagoon Number 7 for:
    Bataan Death March!
    An Indian Run where the last Pax drops for 5 Burpees, then sprints to the front. Each Pax got to do a set, which took us one lap around the lagoon.

    The Pax mount their virtual bikes to ride to the final NS AO…

    The Lakefront

    Steve had a BB where there was some bearcrawls and 8 Count Body Builders…nice
    8 Count Body Builders IC x 10
    line up at first tree, bear crawl to third tree for 5 Burpees OYO
    Bear Crawl to 5th tree
    Merkins IC x 10 (4 count)

    Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Rosalitas IC x 20
    Tins Snips aka Egg Beaters IC x 20
    American Hammer IC x 20
    LBC’s IC x 20

    The Pax mount their virtual bikes and head back to the Mothership Flags, but with a 6:29 arrival, the Pax had time for a quick mosey to the Great Lawn for:
    10 Burpees OYO

    Mosey to the Flags

    COT
    Count Off, Name-O-Rama.
    3 FNG’s joined us this day and were brought into the F3 Brotherhood. Welcome Mambi (He’s a hunter, said he harvested Bambi’s brother), Wolverine, an Ohio State alumni, and Recall, who does something with food and beverage.
    Intentions, and closed with a prayer.

    Great coffeteria was enjoyed by all that stayed.

    YHC hopes you enjoyed this tribute to our NS brethren. YHC will make it back up there before long.

    Thanks for posting with me today, and for pushing me.

    NMM
    It’s the little things that matter. After the 8 Count Body Builders at the Lakefront AO, YHC was about wiped out. Walleye apparently noticed, and he gave YHC some words of encouragement that proved enough to take it to the finish line. We push each other to improve and to succeed, taking our bodies farther than we thought they could go. That’s F3.
    Remember, F3 is an organization of leaders, not an organization with leaders. If you haven’t signed up to Q yet, get your name on the signup sheet.