F3 New Orleans

Tag: Grundy

  • ZOORICH CLASSIC

    After a quick disclaimer and Warmorama (18 x SSH, 18 x Toe Touches, 9 Windmills), the Pax moseyed westward and partnered up to commence a frisbee golf challenge. We had 18 holes i.e. crawfish trays (‘tis the season!) with a total course length of ~1 mile. For each hole, one partner threw the high quality, PDGA-approved disc (courtesy of Dollar General), while the other partner performed the following exercises between strokes for the respective holes. Partners alternated throwing and exercising throughout the course.

    Between Strokes

    Holes 1 – 3: Bear Crawl

    Holes 4 – 6: Wheelbarrow

    Holes 7 – 9: Lunge Walk

    Holes 10 – 12: Groucho Walk

    Holes 13 – 15: Frankensteins

    Holes 16 – 18: Burpee Broad Jumps

    Once the team completed a hole, both team members performed the following exercises with the rep count equal to how many strokes the team took to complete the hole.

    Hole          Exercise

    1                # x Freak Nasties

    2                # x Jump Squats

    3                # x Derkins

    4                #  x Squerkins

    5               # x Copperhead Squats

    6               # x Hello Dollies

    7               # x Gwerkins (As if the Squerkins weren’t bad enough)

    8               # x Burpees

    9               # x Donkey Kicks

    10            # x Plank Jacks

    11            # x Sister Mary Katherines

    12           #  x Big Boy Situps

    13           # x Crunchy Frogs

    14           # x Groiners

    15          # x Body Builders

    16          #  x Dive Bombers

    17         # x Box Jumps (No one completed as time ran out)

    18         # x Patty Cake Merkins (No one completed as time ran out)

    Team BEAN HAMMER started out rough with the first throw on the first hole in the Lake, but quickly recovered.

    Team STEVE GRUNDY put on a racy display of Squerkins, which are very likely to never be incorporated into another F3 Northshore beatdown.

    Welcome back two Pax back from Injured Reserve, Butt Splice and Tanked Up!, who inadvertently won unattributable points for best team name: BUTT TANK!

    Thanks to team JOSE RUSSO for scooping up the coupons at the end.

    Team scores were recorded on scorecards provided by the Q and tallied below with penalty 6s for unfinished holes. This simplified scoring normalization yielded team Shooting Sparks as winner of the 2019 Zoorich Classic. Congrats guys. Wear this badge of honor proudly!

    Counterama, Name-orama, ceremonial naming of FNG – Speedy Gonzales, and Butt Splice prayed us out. 19th hole coffeeteria at our usual spot. Thanks for allowing me to lead, Men. Hope you enjoyed it as much as YHC had dreaming it up. SYITNG!

  • Gipper It

    It was said that Ronal Reagan loved jelly beans, and kept a jar of them on his desk in the oval office.

    Strolling up to the A.O., looking up at the statue of R.R., one has to wonder if all of the carnuaba wax in those jelly beans contibuted to….

    Anyways, it was a beautiful post-Easter day to work off the candy consumption. And here is how it went:

    Warm-up: all 20xIC; toe-touches, good mornings, imperial walkers, arm circles, ss hops, high knees, seal jacks, butt kicks, smurf jacks

    Mosey to justice center parking

    Lunge walk, backwards halfway, then sprint the other half…repeat to the upper deck.

    For the main event: we did 10 burpees, 10 merkins, 10 sit-ups, sprint 300 feet. Repeat in decending order 9,8,7,6,5,4,3,2,1. For a total of 55 burpees, 55 merkins, 55 sit-ups, and 9 sprints.

    Mosey to the N.E. corner of the upper deck, do an exercise-then run a loop across the deck-down the stairs-then up the ramp – repeat four times.

    Mosey back to the flag. Moby strolls up with his pet cat

    Bush Wacker prays us out.

    And, welcome Cowbell, hope you enjoy the Northshore PAX

    postscript; Jelly Belly makes an interesting assortment of flavored jelly beans – even a coconut one.

  • The Millennial Beatdown

    Who knew that a workout titled “The Millennial” would actually be difficult? One would assume that given the reputation of Millennials, this would be the workout equivalent of watching Netflix. That being every 5 minutes someone asks “are we still working out”? Instead, we were introduced to a series that put the PAX and YHC into survival mode.

    But before that we warmed up with (All in cadence):
    1. SSH
    2. High Knees
    3. Butt Kicks
    4. Windmills
    5. Shoulder Series

    We then moseyed to Noah’s Ark (what I think we should call the neutral ground near Rips ever since Hammer’s beatdown) for the main event.

    Like I said before, the workout routine was called “The Millennial” and this is what we had to do. The goal is to get to a total count of 2000 as a team (roughly the time period Millennials were born). 1000 reps of exercises and 1000 meters of running. It turned out the loop around Noah’s Ark is around 350 meters versus 100 and so we ended up running around 3,500 meters. But as demonstrated on Saturday, my counting was not up to even 5th grade levels (as was pointed out by Jose).

    The sequence was the full pax does 100 reps each of a called exercise, then runs a lap back to a point where they gather again for the next called exercise. There were 10 cycles, which would get you to your number of 2,000 (Or 4,500 in our case).

    Millennials are always taking credit for other’s people work so why should the workout be any different? The first nine cycles end when the FIRST person gets to 100. The last cycle, is done together because eventually Millennials need to learn that they have to pull their own weight.

    We started each set with 6 burpees (It was 5 upon initial construction but changed last minute which led to a multiplication error).

    The sets were: 1) Carolina Dry Docks; 2) Squats; 3) Russian Twists; 4) Merkins; 5) Lunges; 6) LBCs; 7) Shoulder Taps; 8) Monkey Humpers; 9) 100s; 10) Burpees (Remaining number to get to 100 after burpees from previous rounds)

    We moseyed back to the flag and arrived at 7:30 on the nose. We circled up and Hammer closed us out.

    Thanks for letting me lead gentlemen. You always make me better!!!

    Over and Out,
    Grundy

  • Northshore Convergence – 3 Year Anniversary

    We all come to F3 as individuals, men with our own past and our own unique stories.  But we all share one very similar story, which is the story of our first post to an F3 beatdown.  This story usually involves a little fear, a lot of pain, and in some cases, a splash of merlot.  My story took place at Grandmother’s House (before it had a name), and I can be honest and say it was filled with trepidation: Will I be able to make it through this?  What if I don’t like some of these guys?  Are they going to ask me to lead part of it?  And why the heck am I up so damn early???

    Everyone knows how the story goes – YHC was accepted but quickly pushed to be a better man in all aspects. That impact – an effect felt on all F3 brothers – is what we came together to celebrate on the Lakefront today. F3 has now been thriving and changing men on the Northshore for three years now.

    A few lucky Southshore men arrived early, unaware they’d get roped into a 2 mile pre-thang. Back at the flags (four flags this morning), YHC gave a quick welcome and disclaimer, and we got this thing started:

    Warmorama:

    Three years, three sets of 8-count bodybuilders.  Founding year 2016, so 16 reps of each.  Sprinkled some standard warm-ups in between:

    • 8-count bodybuilders x16 IC
    • SSH, IW’s x20 IC
    • 8-count bodybuilders x16 IC
    • Toe Touches, Windmills x20 IC
    • 8-count bodybuilders x16 IC

    The Thang:

    3 Stations for 3 Years: Every Man Leads

    Leadership is one of the skills F3 hones that YHC is most thankful for. It’s also the thing YHC was most uncomfortable with those first few weeks. These stations were meant to honor the leadership impact that F3 spreads.

    The PAX was split into three groups, with three leaders picked for an impromptu lead at each station. The leader got two minutes to come up with a routine while the rest of the PAX circled up for Peter Parkers x15 IC, Shoulder Taps x15 IC, and Merkins x15 OYO.

    If memory serves, here’s what each leader had us performing:

    Station 1: The Gazebo, led by Sparky Time

    Freak Nasties x10 IC, Step Ups x10 IC (each leg), Squats x10 IC, repeat.

    Station 2: East Swingset Pad, led by Jose 10k

    Squats x10 IC, Jane Fondas x10 IC (each leg), Lunges x10 IC, Monkey Humpers x10 IC.

    Station 3: West Swingset Pad, led by Russo

    Little Manny Crunches x10 IC, Six-Inch Exercise x10 IC, Crunchy Frogs x10 IC. (Pretty sure there was something else in there….)

    Mental and Physical Toughness with Fracsac

    Next up, the baton was passed to Fracsac for a little taste of the Southshore. He told us of his recent Spartan Race with Triple Shift, how challenging it was, and how F3 had prepared him both mentally and physically.  So this next pearl would exemplify both. 

    The physical part was an Indian Run (PAX split into 2 groups), where the man sprinting to the front would yell out an exercise, the PAX would quickly disperse and perform 5 of said exercise (burpees, jump squats, derkins, one-armed merkins, to name a few) before getting back in line and continuing the run.  Halfway through we were stopped for the mental exercise: perform 21 SSH’s, with only the first 10 called out in cadence.  If one man fails to halt at exactly 21, there was a penalty of 30 burpees.  After some mumble chatter about who’s cadence was the correct cadence, we all performed the penalty burpees. The Indian run then headed in the opposite direction, with the same mental exercise waiting at the end of the line – this time 17 SSH and only 6 called in cadence.  Another failure and another 20 burpees were in order.

    Team Races: Pushing Each Other Forward

    YHC took the final pearl with some competitive team exercises. This section was cut short due to time, so we did one quick hopscotch race: the original three teams lined up in plank position, with the last man rising to bunny hop over the rest of his team, and then drop back into plank position. Teams finished once their last man crossed the finish line – the infamous lakefront shaft.

    The two losing teams would need to do a penalty exercise, but the true winning team would never be known because there were some last-second shenanigans on all three teams as they neared the finish line. So we all performed the penalty together: the 8-count exercise known as Absolution.

    Mosey back to the flag, where Shooter led a very abbreviated Mary of planking before we called it.

    COT: Count-o-rama, name-o-rama, naming of an FNG (welcome Stockboy!) and Triple Shift led us in a prayer of thanks.

    Coffetería brought out a few of our injured brothers, with Butt Splice, The Manny, and Tanked Up joining us. T-claps to our Southshore brothers for making it across the pond to make this a true convergence, it wouldn’t be the same without you guys. And t-claps to all the guys who led today, it’s an honor to work beside you men. SYITG.

  • No Animal Left Behind

    We began with a brief warmup: Side Straddle Hops x 15/Windmills x10/High Knees x15/Butt Kicks x15/Imperial Walkers x 15 in cadence.  We then finished with 5 Burpees on your own. 

    QIC then had us mosey to begin our commemoration of the biblical account of Noah’s Ark.  We paired up, and while one partner ran the length of the ark (450′) out and back, the other did Mountain Climbers until each team reached a cumulative of 600 (Noah’s age when he built the ark. 

    All teams performed that task with such ease, we added 300 cumulative Merkins on the back end, much to Shooter’s chagrin. (Noah lived for another 300 years after the flood.) 

    With our chests nice and fatigued, we moved on to the animal portion.  Each partner stood 75′ apart from each other (the width of the ark), and took turns doing the following:  Bear Crawls/Crab Walk/Duck Walk/Gecko Walk/Rabbit Hop/Run.  While one partner was performing the task, the other waited by doing squats.  

    As if that were not enough, we then honored the 40 day/40 night flood by doing 40 Frek Nastys/ 40 Lunges/ 40 Monkey Humpers.  (3 sets to honor each of Noah’s 3 sons.) 

    We then moseyed back to the flag for some Mary.  Since there was no dry land for 7 days after the rain stopped, we performed 7 different exercises to finish up:  20 x Crunchy Frogs/Dying Cockroaches/Freddy Mercurys/Putins/Peter Parkers/Parker Peters/Little Manny Crunches. 

    We finished by saying the Pledge of Allegiance before Bubba prayed us out.  We then enjoyed some F2 at the Beach House, as is customary. 

  • I Am Groot-er!!!

    YHC walked up to the flag and waited for the overachievers to make their way back from their run, and as that infamous group rolled in there was one notable absentee. Shooter was not among the Mandeville crew and he was the one that was supposed to be the Q!

    It turns out that Shooter had one great reason to be out. His daughter was in the hospital about to make Shooter a grandpa!!! Grandpa Shooter, or what I would like to call him “Grooter”! I hope all is well in the family my friend.

    With the Q understandably out, we all chipped in for a round robin beatdown!

    Warmup

    Bushwacker picked up the torch first and warmed us up with some different items all IC

    Toe Touches
    Cherry pickers
    High Knees
    Butt Kicks
    Scorpion Kicks

    Bushwacker threw down the torch and Steve picked it up and we moseyed to the Justice center stairs

    The Thang

    Steve pulled out his favorite bag of tricks starting with 11’s. Bottom of the stairs was erkens, and top of the stairs was derkens.

    We then did a series of moves all IC to 12.

    Step ups (both right and left leg)
    Freak Nasties
    Albanian Split Squats (both right and left leg)
    Freak Nasties

    Turbo was next and he had some diabolical plans in the tank. We moseyed to the top of the parking garage and partnered up for a series where we traveled to opposite sides of the garage (either in side plank crawls, lunges, crab walks, or bear crawls) and went down to the bottom of the stairs and back up until you met your partner back up top.

    Killer idea there Turbo!

    Next YHC took the final leg and took us back to the Justice center where we did a yet to be named sequence where you cover a distance by taking two lunges forward and one lunge back. Tough stuff.

    We moseyed back to the flag for a quick 20 IC reverse crunches. We circled up and Bushwacker closed us out.

    Great job everyone!

  • That’s One Nasty Six-Pack

    I think the summary of this workout is perfectly captured by what Shooter said at the end.

    “I’ve had my share of six-packs in my day, but that one had to be the worst”

    Warmup

    SSH
    Shoulder series

    The Thang

    We got right into the meat of the workout and today we worked on a six pack.

    A six pack is similar to 11’s but the sequence is totals 6. The sequence is one burpee and five pullups. The challenge was that the the burpees were done on the Mandeville Trailhead splash pad, and the pullups were done at the playground at the Marsh. Which is about a little over 3/10ths of a mile away.

    Continue that sequence until you have completed 5 burpees and 1 pullup.

    That was a brutal beatdown on YHC but that’s why I picked it.

    We finished with 5 minutes of Mary and normal closing ceremonies.

    Thanks for letting me lead!

  • Introducing Rocham-burpees

    YHC woke up ready to put a check mark next to Monday March 11th 2019 in what is the constant pursuit of seizing each and every day. And there is no better way to pursue that goal then showing up to Milestone Marsh. Three other men felt the same way and with the company of Shooter, Waterpik, and Coconuts, we got things started

    Warmup

    The PAX warmed up with a SSH tabata. A great way to get the blood flowing and was the perfect way to get things rolling. We finished the warmup with some other assortment of items that the Q can’t seem to recall. I’m sure it was amazing.

    The Thang

    It was time for F3 Northshore to be introduced to a little thing called
    Rochamburpees. First you partner up and both get in a chillcut plank. Play rock, paper, scissors while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.

    Something the Q learned through this experience is that winning 5 out of the first 6 rounds is nothing compared to losing the last 4 rounds. Shooter killed me there and I paid the price.

    We walked over to the monkey bars and did a couple of 30 second holds for the crazy ISI that is going on. While one partner did his hold the other did either merkins or squats.

    Afterwards we moseyed to the trailhead and did some 11’s with the stairs. At the bottom we did freak nasties on the benches and at the top some sister mary katherines. We moseyed back to the Marsh and finished up with 5 minutes of mary.

    Circled up and the typical closing ceremonies commenced.

    Thanks for letting me lead and sorry this BB was late.

  • Mr. Anderson’s On the Clock

    With a high of 59, 20% chance of rain and breezy, the forecast promised an invigorating and intense Saturday beat down. But instead, morning rain, still, humid air and Jose 10K helped deliver and invigorating and intense Saturday beat down!

    PRE THANG

    The usual pre-thang suspects gathered at the usual pre-thang time to run the usual pre-thang 2 miles. T-claps to to Waterpik for taking the pre-thang red pill, despite a scheduling conflict for the beat down proper.

    WARM O RAMA

    x20 IC:

    SSH

    Imperial Walkers

    Butt Kicks

    Slow Squats

    Cherry Pickers

    Arm Circles (10>, 10<)

    THANG

    The newly spoken-for King of the Pre-Thang and this month’s current ISI crusader Jose` 10K joined YHC for his VQ, and the baton was now passed his way. The PAX mosied to the Marsh for 10K’s very own On the Clock. 12 stations were set up in a circle, including merkins, jump squats, LBCs, putins, shoulder taps, lateral jumps over cones, soccer ball taps (rocky balboas), peter parkers, plank jacks, and 3 others. moving from station to station, round 1 was 41 seconds each, round 2 was 30 seconds each.

    Pax mosied down Larmarque back to the lakefront where we split into 2 teams for 4 rounds of sloppy tug-of-war. Winners got to pick from 2 options for the losers’ penalty exercise while they planked. There was a “HALF-assed” 100 yard bear crawls, 25 burpees, 50 mountain climbers, and 100 LBCs.

    After the last round, we mosied back to the flag all holding on to the battle rope for the last 2 minutes.

    MARY

    With 2 minutes to spare, Jose lead the PAX in a quick round of righ and left side jane fondas.

    COT

    Count off and name-o-rama, before Pastor Grundy prayed us out. Congrats to Jose 10K for poppin’ his cherry! It was a great beatdown, and we look forwards to more opportunities to experience his leadership.

    POST SCRIPT

    Of course, a proper back blast would not be complete without special mentions of Zoolander’s kilt…will it make another appearance tonight?

  • Sub freezing Super 21

    YHC arrived at the Gipper with an entire workout planned with my girlfriend Sandy. But since the temperature was a balmy 30 degrees with high humidity, the mandeville usuals took a well deserved day off. With only 5 men by the time 6AM rolled around, the Q had to call an audible and save the original beatdown for another date. I got an earful from Sandy in the car on the way back about dragging her out of bed. She might hit the ice cream extra hard and put on another 5 pounds.

    After a warmup of seal Jacks, arm circles, high knees, and butt kicks we moved on to the beatdown.

    With the original workout scrapped, YHC called upon an old faithful workout you can summon in a pinch. A super 21!!!

    Start 1 rep each of Merkins, Plank Jack’s, Shoulder Taps (2 count), and LBCs and do a lap around the perimeter of the gipper. Upon returning you do 2 reps of all of those exercises and then take another lap. Rinse and repeat until you get to 21 reps of each exercise. Blackjack!

    That workout always gets the blood flowing and somehow we were all breaking a sweat in that freezing temperature. After we finished we had a few minutes left where we did some leg work and then some mary.

    We circled it up and Jose 10katie closed us out.

    It’s an honor to lead gentlemen. Thanks for being a continual reminder of what it looks like to seize each new day.

    Over and out. Grundy