F3 New Orleans

Tag: Jose 10k

  • Boot, Scoot, and Burpee

    It was F3 Northshore’s own ne’er-present Ocho that EH’d YHC exactly a year ago. The High Impact Men of this group routinely post to support each other and lift each other up, day in and day out. Despite the broken leg and ankle, there was no way YHC was going to give up his anniversary Q and miss out on celebrating this gift of F3. So, with QIC donning a Boot and a Knee Scooter, we got started with a long “warm up”:

    12 x Toe Touches

    12 x Arm Circles

    12 x Gas Pumps

    12 x Putins

    12 x Scissors

    12 x Heels to Heaven

    12 x Air Presses

    12 x Oblique V-Ups

    12 x Little Manny Crunches

    12 x Crunchy Frog

    12 x Freddy Mercuries

    12 x Van Gohdas

    12ish Flutter Kicks

    12 x Morrocan Night Clubs

    12 x Lazy Peter Parkers

    12 x Scorpion Kicks

    12 x LBCs

    12 x Cherry Pickers

    12 x Cherry Pickers

    …and 1 Burpee

    Short scoot toward Mississippi and we circled up for some high rep Mucho Chesto:

    18 x Merkins

    18 x Wide Merkins

    18 x Diamond Merkins

    18 x Stagger Left Merkins

    18 x Stagger Right Merkins

    …followed by 12s. Why 12, and not 11 asks Jose 10k. Because that’s how many screws are in the old kicker, Jose.

    We partnered into groups of 3 and completed Freak Nasties on the Lake Wall and Big Boy Sit Ups on the side walk with 2 Partners carrying the third in between. Grundy and Toto were great sports as they quickly learned that they’d be carrying QIC for each run. Thanks guys!

    Circled up for a Mucho Chesto bonus:

    12 x Military Merkins

    12 x Makhtar N’ Merkins (5 count?, 6 count?…who’s counting?)

    12 x Irkins

    12 x Carolina Drydocks

    12 x Dirkins

    Back to the shovel flag for some Mary:

    Hello Dollies

    Jane Fondas (Left)

    Abrinome

    H2H Freddy Mercuries

    Wife Pleasers (grunted out by Sparky)

    Jane Fondas (Right)

    100s

    …and 1 Burpee

    Counterama; Name-orama; Maverick prayed out the group of 21 PAX. Thanks for following my handicapped lead, men. SYITG.

  • SHOULDERING the RUNNING Responsibilties of F3 Membership

    Foregoing the 2 mile pre-thang this gloom, YHC arrived in time to plant the Marsh flag next to the Scramble flag at the blustery AO and greet the menagerie of men gathered for a proper Saturday beat down

    WARM O RAMA

    With a focus on the shoulder demands of what QIC had in store…

    All x25 IC:

    Seal Claps

    Overhead Claps

    Air Presses

    Cherry Pickers

    Torso Twists

    Imperial Walkers

    Windmills

    High Knees

    THANG

    Mosied to Grundy’s Noah’s Ark for…

    Burpee Mile – 4 laps, each followed by 12 burpees

    Mosied to between Lamarque and Foy for…

    T Bombs x25 IC – Starting in crab position, 1 legs straight out, 2 feet wide, 3 feet back together, 4 legs back in

    Mosied to the splash pad area for…

    Blackjack – 1 merkin, run a little ways, 20 LBCs. 2 merkins, 19 LBCs, etc. until 20 merkins, 1 LBC

    Q had SO much more fun in store for the PAX, however with time running short, a 2 line indian run back to the flags capped off the somewhat HIIT-like beat down that kept heart rates elevated. By Q’s count, the ISI total was 378 . Also, 3.5 miles (5.5 for the pre-thangers).

    COT

    Count o rama (17 present), name o rama, and Suckles, who was back from Georgia for a quick visit, prayed us out.

    Guys, a valorous and highly impressive effort was put forth by each and every one of you. I am humbly appreciative of your willingness to show up and follow my wackie lead.

    Happy Father’s Day to all of the dads, and to those without kids, a happy Father’s Day to your own dear old man!

    SYITG

  • The Bear Necessities (Song)

    Look for the bear necessities
    The simple bear necessities
    Forget about your whining and your strife
    I mean the bear necessities
    Old Grundy’s evil recipes
    That brings the bear necessities to life

    Wherever I wander, wherever I roam
    I couldn’t be fonder, of my F3 bro’s
    The PAX as fussy as can be
    And to think it’s all because of me
    When they looked into the groupme chats
    And took a glance at the glove demands
    Then said, maybe I’ll fartsack this too…

    The bear necessities of life will come find you
    They’ll come find you! (Looking at you EIEI)

    Look for the bear necessities
    The “simple” bear necessities
    500 yards of bear crawls will suffice
    I mean the bear necessities
    Then after we can rest at ease
    With just the bear necessities of life. (Coffee and F2)
    With just those bear necessities of life!!!

    Hope you enjoyed the song! I’ll be releasing an album of all of my F3 hits coming this Fall.

    YHC thought that all of us needed a good reminder of just how hard a Saturday F3 beatdown could be. Those 15 extra minutes can be absolutely brutal. We always need that reminder.

    With that in mind, this beatdown was going to bring a pain that will never be forgotten.

    #NeverForget

    Warmup

    SSH 20 IC
    Seal Jacks 20 IC
    Shoulder Series
    Carolina Dry Docks 10 IC

    Mosey to the open field for the main event.

    THE THANG

    FIVE ROUNDS:
    20x SQUAT JUMPS
    50 YARD BEAR CRAWL

    Before we moved onto the next set of crawls we hit core with some Reverse Manny Crunches and LBCs.

    FOUR ROUNDS:
    20x SPLIT JUMP each side (sister mary catherines)
    40 YARD BEAR CRAWL

    THREE ROUNDS:
    20x BURPEE
    30 YARD BEAR CRAWL

    We formed two lines and staggered back indian run style to the flag. After we got back, an excellent display of what F3 is all about occurred with many men going back to leave no F3 man behind.

    We circled up and counted off and Butt Splice prayed us out.

    I couldn’t be more proud to be a part of this group of the highest quality men and to be pushed beyond what I believe is possible. It’s an absolute honor to be able to lead you men any opportunity I get.

    Until next time (after I’ve recovered from this one…)

    Grundy

  • It’s All Fun & Games

    Still sore from Memorial Day’s Murph and knowing that some Gipper regulars pleaded for but did not receive mercy from Chewy yesterday at Grandmother’s House, YHC planned a morning of fun and games. The aforementioned Gipper regulars must have really needed a break because the Mandeville clown car never materialized out of the Gloom. So the rest of us got on with it and after a brief disclaimer and a warmup of Seal Jacks, Windmills, Butt Kicks, Toe Touches, SSHs, and High Knees headed over to the Justice Center for the Thang.

    YHC coned off a good size square, produced a lacrosse ball, and we started a passing game with consequences. After counting off, the PAX starting moving within the square, bounce passing the lacrosse ball to one another in order. A dropped pass resulted in penalty exercises, among them Tuck Jumps, Sister Mary Katherines, Merkins, Mission Impossible, Box Cutters, Pickle Pounders, and J-Los.

    The PAX mastered the first level quickly, and it was time for YHC to add some complexity. We counted off again, changing the passing order to keep everyone mentally sharp, and added the requirement of leaving the square to round a cone after making a pass and before receiving the next pass with a prohibition against using the same cone twice. We continued in this vein for the rest of the beat down, adding levels of difficulty. Not only did we keep changing the passing order, but we required each passing PAX to leave the square and perform an exercise (2 burpees, a star jump, an 8 count body builder, 2 plank jacks, and ice skater hops) before reentering the square to receive the next pass. For one game, we even prohibited the use of your strong hand…so a right hander could only use his left hand. The ambidextrous Jose had a distinct advantage here but since we were all in it together that didn’t make much of a difference. There were lots of penalty exercises, especially as the speed of the game accelerated and fatigue set in. However, YHC is proud to report that the level of play increased significantly with each game.

    Countorama, nameorama and Cowbell prayed us out once we made it back to the Trailhead.

    Thanks for letting me lead guys. See you in the Gloom.

  • Memorial Day Murph at the Marsh

    Fourteen men posted this morning to pay their respects to Lt. Michael Murphy and the millions of others who have sacrificed everything for our country.    To honor that sacrifice, we did The Murph.

    YHC gave a quick recap of Lt. Michael Murphy’s story – he was part of a four-man Navy Seal team that was overwhelmed by Taliban forces in Asadabad, Afghanistan.  All four men had already been wounded and, unable to radio for help from their sheltered mountainside position, it was Lt. Murphy who opened himself to more gunfire in order to successfully make the call.  In fact, after being shot in the back and dropping the radio, he picked it back up and finished the call before returning to the fight. He saved one man’s life that day.

    The crazy thing is just how many similar stories there are.  There’s PFC Ross McGinnis, 19, who deliberately threw himself onto a grenade in Iraq to save all four people in his vehicle.  Or Sergeant Henry Johnson, part of the Harlem Hellfighters, who suffered 21 wounds while rescuing a soldier and repelling a German raid in WWI. Or 1st Lt Jack Lummus who continued to give orders at Iwo Jima after losing both legs to a landmine.  The list goes on and on.  And today, we should take a minute while we are at our family BBQ’s or poolside and reconnect with that history and remember the legacy of these heroes.

    With that in mind, we began the simple benchmark workout:

    • 1 mile run
    • 100 pull-ups
    • 200 merkins
    • 300 squats
    • 1 mile run

    The PAX broke up the middle section into 20 rounds of 5 pull-ups / 10 merkins / 15 squats, then hit the final run hard, finishing right around 50 minutes.  COT and Grundy prayed us out.

    It was an impressive sight to see so many men post to the Milestone Marsh at 0500 on their Monday off.  For me, the legacy of our fallen heroes is folded into the DNA of F3.  I see the qualities of leadership and selflessness spreading across F3 nation as if they’re contagious.   And it’s not simply as a group, but the individual men of F3 all seem to embody that spirit personally.  And isn’t that the best way to remember our heroes, to try and embody their greatest qualities?  Thank you men for the remarkable effort, and enjoy your Memorial Day!

  • Fuzzy Balls

    22 PAX strong on the Mandeville Lakefront. 23 if you count Brat who joined us for a little foreplay as he works his way off injured reserve. Brat, an officer with the NOPD, injured himself successfully tackling and arresting a bad guy. The PAX’s consensus is that he should use a Tazer next time Indiana Jones style or perhaps transfer to a Northshore police agency where a polite request to stop, issued with an English accent, is all that is required to apprehend a criminal.

    Kicked things off with warmup of seal jacks, toe touches, SSHs, imperial walkers, merkins, and Jane Fondas. We then divided into three teams, and YHC retrieved his bag and revealed his fuzzy balls.

    Each team received a fuzzy tennis ball (yes, YHC had three) and instructions to race with it about a half mile west along the Lakefront to the Shaft. To begin, there were only three rules: first, you cannot run if you are holding the ball; second, no pass backs-you cannot receive a pass back from the man you just passed to; and third, the entire team had to stop dead and perform five burpees every time the ball touched the ground before proceeding. Then Cowbell whipped a legal pad out of his briefcase and starting asking questions and for clarification on a few items so we ended up with a few more rules. No wonder you guys don’t get anything done on the Southshore.

    Circled up upon arrival at the Shaft for T merkins and alternating Supermans..

    Back to the races with another tennis ball sprint further westward along the Lakefront to the playground where we circled up for prisoner squats, hand release merkins and crab cakes.

    Raced back eastward with our fuzzy balls to the Shaft for a third COP consisting of a merkin wave, lunges, Supermans, arm circles, overhead hand claps, and air presses.

    One final race back to the shovel flag, wrapping things up with some Mary…single leg raises, scuba Steves and a 60 second plank.

    Countorama, nameorama and Phoenix prayed us out on the way to the coffeeteria.

    Thanks for letting me lead, guys, and thanks for competing so earnestly in the silly tennis ball game.

  • Run For the Roses It Was Not

    With the rain clouds threatening, and the forecast looking just as ominous, YHC did not know how many PAX would brave the elements for today’s beatdown. Of course, YHC should have known better as 17 men posted on the Mandeville Lakefront despite the rainy, wet conditions. Actually, the rain combined with a nice breeze to cool things off, providing a break from the recent humidity. But of course, mornings like this one are reminders of what it means and feels like to be “alive”, as Maverick alluded to in our closing prayer.

    WARMARAMA

    SSHs, Good Mornings, Torso Twists, High Knees, Butt Kicks, all to about 15 IC

    THANG

    Hat’s off to ZooRich for his imaginative, golf-themed beatdown last Saturday on the Lakefront. From what I hear, it was legendary! With no ideas of Grandeur Dancing around in YHCs very small brain, YHC decided it was time for a downpainment (more on that later) of sorts. After a quick mosey to the east towards RIPS, it was time to circle up for some Al Gore’s (3 sets, about 30 sec hold). Sprinkle in a set of Peter Parker’s and Parker Peter’s and it was time to mosey eastward again. Before turning up Lamarque St. to head to the Milestone Marsh, the PAX hit the seawall for some: Freak Nasties, Derkins, and Step-Ups.

    Sweat pouring, the PAX headed up Lamarque St. circling up at each intersection for some exercises: Flutter Kicks, Hello Dollies, Mission Impossible, Crunchy Frogs. The neighbors must have wondered, “who are these idiots, laying in the street while its raining?”

    MILESTONE MARSH

    Circle up at midcourt for a quick Merkin Wave, then down to Chill Cut with nearly each man giving a 10 count before recovering. Before heading back to the Lakefront, YHC must have been having a flashback to a recent Bushwacker-led beatdown at the Marsh: 10 Burpees.

    Indian Run back to the Lakefront with the last man dropping for 2 merkins before sprinting to the front of the line.

    Back at the Lakefront, YHC realized he had forgotten to recognize the master 10 Burpees. After all, Bushwacker borrowed it from somebody, don’t we all do that? Yes we do; so hat’s off to Coconuts, the master of 10 Burpees at the Milestone Marsh. Here’s hoping to a return to health, my friend!

    Circle Up on Lakeshore Dr. one last time for a rapid fire series of Bear Crawls, Bunny Hops, Shuffles, Back Pedals, and Sprints back and forth to the seawall. For good measure, sprinkle in some merkins, box jumps and freak nasties.

    With no time to spare, it was time to head back to the flag for Count off, Name o rama and COT. Welcome FNG Hansel, one of Zoolander’s neighbors (how many neighbors does he have?) to F3 Northshore. I hope your experience will be as powerful as mine.

    Thanks to Maverick for praying us out.

    Thanks men for braving the elements this morning. Thanks for following my lead, despite the lack of creativity for the beatdown. I heard that no one paid the green fee at the Zoorich Classic last Saturday, so good citizens as we are, I felt F3 Northshore had to make a little downpainment with interest.

  • 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