F3 New Orleans

Tag: Grundy

  • Coconutty

    3 pax met up at the Mandeville trailhead, with YHC coming in hot as per usual. The outside temperature read 30 degrees and Coconuts, with only a light jacket… no pants , hat, or gloves, seemed unfazed by the elements. 

    Warm up: mosey to bus stop:

    Ssh and IW x 20 IC

    Forward lunge with bows to the ground x 4

    Back lunge with twist x4

    Lateral lunge x 4

    Sumo squat to stand x 4 

    The thang:

    Step ups x 10/ shld taps x20

    Mosey to corner x 100 yd dash/ mosey x 100 yd dash

    Pistol squats x 10/manmakers x 10

    Mosey/ x 100 yd dash/ mosey x 100 yd dash

    Split squats x 10/ Plyo push-ups x 10

    Mosey to corner, lunge walk 1/4 of the way, x 75yd dash, mosey to corner, back pedal x 25 yds, 75 yd dash (slight modification due to bronchospams)

    Sit to stand single leg x 10/ vaults x 10 

    One more round of modification mosey/ dash

    X 10 burpees to finish off.

    Name o rama, cot, prayer 

    Thanks guys for pushing me out of the warm fart sack this morning! 

    Chewy 

  • Is that the Salvation Army?

    With it being just over two weeks before Christmas, bells could be heard along the lakefront in Mandeville on a cold and dreary Saturday morning. Could it be the salvation army ringing their bells to get donations from the dedicated runners on the Lakefront? No sir, it is a bunch of idiots doing ten burpees everytime they ring a cowbell…..

    Warm Up:

    15 Toe Touches IC, 20 Windmills IC, 20 IW’s IC, 20 SS Hops IC, 20 Butt Kicks IC, 20 High KNees IC, 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Claps IC

    Cowbell Instructions:

    Every time you hear the cowbell, stop and do ten burpees. At the beginning of the beat down, that cowbell was like the pretty girl at the dance. Everybody wanted to have some time with it. About half way through, she turned into the ugly girl at the dance. Nobody wanted anything to do with it. BUT, everyone had their chance to dance which meant, with 10 Pax, we did a hundred burpees through out the work out. I think Zoo Lander might have rang it twice, so maybe 110.

    Mosey to first block: Bolt 45s, 5 Dive Bomber Push Ups IC, 5 Lunges IC

    Mosey to second block: Rinse and Repeat  exercises from Block 1 and add 5 Absolutions

    Mosey to third block: Rinse and Repeat exercises from Block 2, and add 10 Freak Nasties IC

    Mosey to the park: Ascending Burp and Groin

    Each pac does a burpee. After the merkin part of the burpee, do a groiner. Everytime you do a burpee increase the merkin and groiner by one rep. Do this until you get to ten merkins and ten groiners. So I guess if you add these burpees into it, we did 120. By this point, who the hell is counting. 

    Mary: Bruce Lees- 10 Leg Lifts OYO, 10 LBCs IC, 10 Heel Touches IC, 10 100s IC, 10 Putins IC, 10 Crunchy Frogs OYO

    Rinse and Repeat this three times. Second set increase reps to 12 for all exercises. On the third set, increase reps to 15. Kudos to Coconuts to ringing the cowbell during the Mary to give our abs a break. Only at F3 is doing 10 burpees a break from anything. 

    Indian run back to the flag.

    Bushwacker prayed us out. Great F2 at the coffeteria after. 

  • What’s My Name?!?!

    This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

    It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

    Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

    With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

    One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

    We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

    Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

    Have a great weekend!

  • Turbo Charged

    Many thanks to Turbo Tax for rallying the PAX to post this morning for a soggy beatdown at Grandmas House. YHC was grateful and honored to see some old friends and meet some new ones.  Anyway – to the beatdown – the good Lord brought the rain, but spared us the Thunder…. thankfully, AC/DC was there to fill the gap…

    Warmarama

    SSHs through Thunderstruck, with a Burpee each time we hear “thunder!”

    To the Thang:

    Mosey to Steve’s Bus Stop (missed seeing Mr. Hollywood. Hope LaLa land is treating you well)

    7 Burpee box jumps

    10 Freak Nasties

    7 Burpee box jumps

    10 Irkins

    7 Burpee box jumps

    10 Dirkins

    Mosey to the bridge and partner up

    P1 bear crawls down the ramp, backpedals under bridge, and lunge walk up.  Sprint back.

    P2 cycles through 10 LBCs, 10 merkins, and 10 squats until P1 returns

    Swap

    All PAX duck walk down ramp, backpedal under bridge, and lunge walk up.  Sprint back.

    Mosey to fence on backside of trailhead building for tricep presses – 12x IC, rest, 10x IC.

    Mosey to flag for 2.5 minutes of Mary.

    COT.

    Thanks to Bushwacker for reminding us how blessed we are.  Grateful for the opportunity to lead.  Great seeing folks this morning.

    Happy Thanksgiving

     

  • This Looks Familiar

    Ideal weather conditions for a Saturday morning beatdown at the Lakefront. YHC was looking to repeat the soreness experienced after Turbo’s Cinder Block beatdown the Saturday before.

     Pre-thang warmorama

    11 x Toe Touches                            16 x Scorpions

    12 x Smurf Jacks                            17 x Monkey Humpers

    13 x Twist & Pivot                         18 x Arm Circles

    14 x Goofballs                                19 x Air Presses

    15 x Imperial Squat Walkers      20 x Windmills

    Mosey

    The Thang – This is about where Grundy pointed out that “This looks familiar”, as Q obviously incorporated some P90X exercises into the routine.

    10 x Spiderman Merkins

    10 x Dive Bombers

    2 x Plank Compass w/ Merkin

    10 x Burpie Scrambles

    10 x Patty Cake Merkins

    —Bear Crawl to the Lake Wall—

    20 x Heel to Toes (on Wall)

    20 x Box Jumps

    20 x One Legged Squats (on Wall)

    20 x Snowboard Hops – Thanks to Coconuts for leading the cadence…because every day is leg day.

    20 x One Legged Cross Hops…or Tony Horton’s Hot Foot

    —Bear crawl back to the field—

    10 x Depth Charges

    10 x Bushwacker Burpees

    20 x Mother Superiors – slightly intensified version of Sister Mary Katherines…too intense for YHC who took an obvious extended break half way through

    —Mosey—

    11s: Freak Nasties and Donkey Kicks with Carioca in between

    Clarence Carter Squat Hops – 2 lines of Pax do 3 squat hops to the right, 3 to the left, 1 forward, 1 backward, 180 deg around. Rinse and Repeat.  Looks like Strokin…we even squeezed in some “Sassified” Wife Pleasers as Bushwacker serenaded with the lyrics.

    Mosey to shovel flag for Counterama, Nameorama, and many thanks to Barely Legal for praying us out.

     

  • Doracidal Tendencies

    The day to tackle the one remaining AO I had never Q’d was upon me. QIC felt the strong  need to conquer The Gipper in a most unforgettable manner, though only the astoundingly hardcore Wednesday PAX could tell you whether or not my mission was indeed accomplished. I consider it a show of respect to my fellow F3 warriors to come with an overstuffed beatdown itinerary. Such was the case on this gloom, and I was so excited about my bag O tricks that, upon Grundy’s traditional 11th hour arrival, we began in earnest.

    WARM UP (Not Warm at All)

    Toes Touches 10x IC

    Arm Circles -> x10

    <- x10

    Cherry Pickers x10

    Hi Knees x10

    Scorpion Kicks x10

    THIS HERE THANG

    Towels were kindly distributed to the PAX in consideration of posterior comfort, as we mosied to the parking garage. Up the 1st ramp we ran backwards for the 1st half and forwards for the 2nd half. On the 2nd level we partnered up for Doracides! (the next level of Dora 1,2,3) P1 runs a 3 point suicide, doing 1, 2, and 3 burpees at each respective point. Meanwhile, P2 is working on a cumulative 100 LBCs, 200 Putins, 300 Freddy Flutters, and 400 Crunchy Frogs. Ok, QIC will be the first to admit that there was a risk of catching several murder charges, assuming I myself survived such shenanigans. In truth, though, the selection of core exercises was a great mix, but would be most appropriately be performed in the opposite order than was precribed on this day.

    After a double (or was it triple) 10 count, the PAX overtook the next ramp by skipping up the 1st half, running up the 2nd half, and, without stopping, mosying down the stairs and to the steps in BACK of the court house. Running woefully short on time, we did some mercifully abbreviated Irky Drks (a Bushwacker exercise still in the test phase), which consisted of a incline merkin on the bottom step, then next step, then next, before heading back down with decline merkins on each step.

    The mosey continues back to the trailhead for a quick round of 1 minute yoga, which consisted of table top, right balanced table top, left balanced table top, cat/cow, and child’s pose.

    COT

    Einstein (aka Cuz) prayed us out as we each embarked upon a new day and a new adventure!

    Thanks, brothers, for following my lead without giving in to the overwhelming urge to mutiny, and for being a source of inspiration in my universe.

  • Perfect Conditions

    Cold wet and windy morning on the Mandeville Lakefront.  Perfect conditions to sharpen some iron.

    Warmup of Imperial Walkers, Seal Jacks, Toe Touches, Lunges, SSHs and Windmills, all IC and 20x except for the Windmills at 10x.

    Mosey Westward to the first COP, a rotisserie of sorts with three rounds on the wet ground.  Round one:  T hand release merkins, right side hip ups, left side hip ups, scuba Steves.  Round two:  shoulder taps, right side straight leg jackknives, left side straight leg jackknives, alternating Supermans.  Round three:  slow count merkins, right side Jane Fondas, left side Jane Fondas, and vintage Supermans. All IC and 10x each exercise.

    Mosey further Westward to partner up and pick up some coupons.  10 minutes of every minute on the minute, rotating between coupon 10 thrusters and 20 donkey kicks with your partner.  50x thrusters and 100x donkey kicks total.

    Then each team completed 50 coupon manmakers and 100 coupon swings, one partner putting in reps while the other ran 50 yards out and back to relieve his partner.

    Last dance with your partner:  back to back Al Gore for a minute, then twisting coupon exchanges 1 minute each direction.  Waterpik, what were you doing over there by yourself?

    Mosey Eastward towards the shovel flag for some sprint training.  Four cones spaced about 10 yards apart.  Accelerate from cone 1 to cone 2, float (maintain speed) from cone 2 to cone 3, and then accelerate from cone 3 to cone 4.  Recovery walk back to cone 1 to repeat; five total rounds.

    Final mosey back to the shovel flag.  100 shoulder taps IC to wrap up the beat down.

    Countorama, nameorama, Pledge of Allegiance in honor of Veterans Day, and Butt Splice prayed us out.

    Thanks for letting me lead guys.  Always a privilege and an honor.  And great seeing so many of you post for the pre-thang foreplay run.  Let’s keep working towards Krazy Ivan dominance.  Recover quickly, Jose.

  • Evening Karaoke Q Workout and F2

    Nine pax posted last night for our evening workout and F2.

    We passed the Q from pax to pax throughout the workout in what turned out to be a memorable beat down as the sun set.

    Throughout four circles of pain the pax went through several warm up exercises, merkins, dips, burpees, unique games, and some Mary to wrap things up.

    Shout outs to three pax who took the Q  for some unique activities:

    • Bushwhacker a series of animals that he had been planning all day
    • Coconuts for introducing a new paper rock scissors burpee penalty game
    • Turbo Tax for a balance game that started out with skeptical pax holding hands, but turned into an intense challenge

     

    Three more pax joined us for F2 after the workout: EiEi, Ocho, and Captain Sparkles.  And special shout outs to Coconuts for buying the first round of beer and to Shooter for the second. We owe you one (or two).

    Wishing Ocho the best as the final decisions of the 610 Stompers are announced.

  • Can You Feel The LOVE?

    We were all FNGs once…BUT….IF….you’ve been an F3 Northshore FNG recently, making your first post at the most logical AO, the Mandeville Lakefront, you’ve experienced some extreme H8 from on-Q-high.  Of course, I would never mention any Qs by name…but a few nicknames come to mind: Turbo (extreme H8), Maverick (he called it “a sampling” of H8), and who could forget Bushwacker and his “animal planet” on what had to be the longest set of city blocks in all of Mandeville (I attribute my slow typing to the blisters on my fingers from bear crawling).  And, there may have been another obstacle course beatdown sprinkled somewhere in there, but YHC cant remember that one very well.  To make a long story short, there seems to have been some sort of Challenge or Race at each Saturday morning beatdown this summer.   So YHC figured with all this H8, it was time for some LOVE.  So here’s how it went:

    Warmarama

    SSH, Imperial Walkers, High Knees, Butt Kicks.  x 15 all IC.  Then off we go for some fun and games.  Mosey to the Great Lawn…

    Thang:

    45 Minute game of Ultimate Frisbee with some school yard smack talkin’ mixed in.  It was awesome!  YHC felt like a kid out there.  Raise your hand if you’ve said, “Losers walk” in the last 30 years.    The game went great–we had some diving catches, some nice throws, some blocked passes and deflections.  Even Chris Berman and Tom Jackson would have been impressed if they had seen the full speed, Sportscenter-esque collision between Assets and TankedUp.    Relieved that no one was “Jacked Up” after the collision, YHC called “next point wins.”  With a quick score by the Shirts (the Skins fell asleep because the rest of the game was such a blowout), it was time to mosey back to the Flag for some Mary:

    Flutter Kicks, Hello Dollys, Putins, Rower Sit-ups, and Leg Raises.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for the opportunity to lead, men.  I appreciate it.

  • Discipline Equals Freedom

    “Don’t expect to be motivated every day to get out there and make things happen.  You won’t be.  Don’t count on motivation.  Count on discipline.” – Jocko Willink, Discipline Equals Freedom:  Field Manual

    “The test is not a complex one:  when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep?  If you have the discipline to get out of bet, you win-you pass the test.  If you are mentally weak for that moment and you let that weakness keep you in bed, you fail.  Though it seems small, that weakness translates to more significant decisions.  But if you exercise discipline, that too translates to more substantial elements of your life.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    “Our freedom to operate and maneuver had increased substantially through disciplined procedures.  Discipline equals freedom.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    YHC sprinkled words of wisdom from his favorite U.S. Navy SEAL throughout this morning’s beatdown.  He was preaching to the choir, of course, because all seven PAX standing around the shovel flag on the Mandeville Lakefront at 0630 already had passed their first test of the day.  Their alarms sounded and they posted, ready to get some.

    Barely Legal assisted YHC with this morning’s Warmup, a Q school of sorts.  YHC led the PAX in Seal Jacks, lunges, Merkins, Copperhead Squats, windmills, and OH Hand Claps.  Barely Legal followed suit and, being a quick study, had mastered several counting styles in no time at all.  When all was said and done, the PAX had a solid 20 reps IC for each exercise and was ready to mosey down the Lakefront for a

    Ring of Fire

    Forming a ring around YHC’s backpack, the PAX bear crawled around the ring to the left, then the right, forward to the backpack and back, performing Merkins, Parker Peters, and plank variations along the way.  Then we recovered for a standing Ring of Fire, shuffling with thighs parallel to the ground around the ring to the left, then the right, duck walk forward to the backpack and back, with Copperhead Squats and some Al Gore mixed in.  Brief recovery then a mosey further down the Lakefront for

    3×30

    YHC placed two cones about 100 yards apart, sweeping the lane of travel for land mines as an early morning gift to the PAX.  The next bit went like this:

    10 regular Merkins, stride it out to the far cone, backpedal to the near cone; 10 right hand forward Merkins, stride/backpedal again, then 10 left hand forward Merkins, final stride/backpedal

    10 Good Mornings, prime time to the far cone and back; rinse and repeat two times

    10 hand release Merkins, lateral bounce extend to the far cone and back; 10 hand release T Merkins, lateral bounce extend again; 5 regular hand release Merkins and 5 hand release T Merkins; later bounce extend for the final trip

    Another pause to catch our breath and then time for the main event.

    Flying Sprints

    Starting at the near cone, the PAX ran at 50% for the first 75 yards and then executed an all out sprint the remaining 25 yards to the far cone.  Instructions were to give it everything for those final 25 yards, run ugly if necessary to close the distance as fast as possible.  Recovery walk back to the start.  Rinse and repeat twice for 3 high quality sprints.

    Of note, Moby surprised us all, and himself as well, with Bo Jacksonesque sprints.  If anyone personifies our “discipline equals freedom” mantra for the day, it’s Moby.  When was the last time you saw a 67 year old run like a Heisman trophy winner?

    Back to the shovel flag for

    Mary

    70 second front plank, Jane Fonda left then right 20x IC each, single leg lifts 10x IC each leg, and finally a set of scorpions 10x IC.

    Countorama, nameorama and then off to the Beach House for our coffeeteria with a few wins under our collective belts to start our weekends.

    Thanks for letting me lead this morning, guys, and for always pushing me to be better.