F3 New Orleans

Tag: Lakefront

  • Gelid Air at Okwata

    YHC had so much fun with the Pax at the Foundry in the below freezing temperatures the day before that he just had to sign up and take the Q for the gelid wind conditions expected to be at the angry Okwata. Upon arrival to the Okwata AO with one minute to spare, YHC found two Pax he had never seen before. Two Pax from F3 Birmingham were in New Orleans on business, but nobody told them the city was pretty much shut down. But these F3 men scoff at wintry weather conditions, and YHC was pleased to see them. This would not have been a good day to be a Pax of one! Wait, where are the NOLA men of F3? No time to think about that. Good thing Hawgcycle showed up and found us with his crochet visor and gloveless! I nearly lost hope for F3 NOLA!
    With no shovel flag to plant, YHC gave a brief disclaimer, and then…

    Mosey across the levee to the south side, where Hawgcycle found us. The thermometer read 25 degrees, and the wind chill brought that down to a “feels like” 12 degrees or so. Any hospitable host would do what he could to keep guests somewhat shielded from the gelid wind of the north!
    Circle up at the base of the levee for warmup:

    SSH IC x 20
    IW IC x 20

    Taking a sheet from the Shorty Q book, mosey to Lakeshore Pkwy for some Circuits, as the Pax needs to get warmed up more:

    Circuit one: Starting at the middle lamp post, call it #2, sprint to #1 lamp post and do 10 merkins. Run back to lamp post #2 and do 10 merkins, then run to lamp post #3 and complete 10 burpees all OYO

    Circuit two: Starting back at lamp post #2, sprint to #1 lamp post, complete 10 Catalina Wine Mixers IC, run back to lamp post #2 and complete 10 merkins IC, then run to lamp post #3 and complete 10 burpees OYO.

    Now the Pax is nice and toasty, but can’t slow down now! Mosey to Canal Street for some BLIMPS:

    Corner of Amethyst and Canal: 5 double merkin Burpees OYO
    Run over the levee to the north side, enduring the gelid wind, to Lakeshore Drive: 10 Lunges IC
    Bear crawl across the median (oops, called it the wrong thing – thanks Hawg) err…Neutral Ground….to the other corner: 15 Imperial walkers IC
    Run across the levee to the other corner of Amethyst and Canal for: 20 Merkins IC (4 count of course)
    Bear crawl across the neutral ground to the first corner: 25 Plank jacks IC
    Run across the levee against the gelid winds again to finish it off: 30 squats IC

    Mosey back to the south side of the levee for an Okwata favorite: Burp Back Mountain! Modified due to time.
    Partner up, Pax 1 begins burpees at the base of levee. Pax 2 runs backwards up the levee (quadraphilia) and down three times, then rotate. Goal is 50 burpees cumulative.
    With 6 minutes to go, only one thing will do:

    6 Minutes of Mary! All IC
    Flutter Kicks x 20
    Hello Dolly x 20
    Tin Snips x 20
    Freddie Mercury x 20
    Russian twist aka Putins x 15
    WW2 situps x 10

    Times up, mosey back to the VSF.

    COT

    Count off, name-o-rama, announcements, intentions and close with a prayer.

    NMM
    The announcements were pretty short, not only because it was frigid, but also because it was really just YHC and Hawg from NOLA. With the roads shut down, YHC was impressed with Hawg’s determination to make it to Okwata. T-Claps to Mullen and Zacchaeus from F3 Birmingham for posting on this cold morning. It’s always great to see men from other regions post, and F3 NOLA always welcomes them with a good beat down.
    The Q signup sheet has a lot of blanks on it. See what you can do to remedy that…..

  • Winter Soldiers

    Knowing that it was going to be cold on the Mandeville Lakefront this morning, YHC cast about late Friday for an appropriate pearl of wisdom to drop on the PAX.  Almost instantly, Thomas Paine’s immortal words from the American Revolution came mind:

    These are the times that try men’s souls.  The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman.  Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.  What we obtain too cheap, we esteem too lightly; it is dearness only that gives every thing its value.

    The parallels to a beat down in the Gloom on a cold, windy and kind of wet morning in South Louisiana are too obvious to require explanation.  Let’s just say that eight winter soldiers and stout patriots assembled in a brotherly manner to make themselves better this morning.

    The Warmup

    Steve has the Bulgarian squat, Butt Splice owns the longest block, EiEi is best friends with Jane Fonda, Einstein likes to lunge backwards, and Shooter frequently employs the front plank to adjust the PAX’s attitude.  For YHC, it’s the stairs at Rips Restaurant and so that’s where we headed for this morning’s warmup:

    Partner up, one partner does SSHs while the other heads up and over the Rips’ stairs, switch up, rinse and repeat for 10 minutes alternating SSHs with IWs and the straight runs up and over the stairs with crossover runs.

    The Thang

    Short 10 count then short mosey to the East for the first COP:

    Round 1:  Merkin Wave to 80; then on our Sixes holding feet at 6 inches for an Up and Out Circle Leg Raise Wave to 80; back on our feet holding the People’s Chair while executing a Vertical Jump Wave to 80.

    Round 2:  Another Merkin Wave to 80; then on our Sixes holding feet at 6 inches for a Out and Up Circle Leg Raise Wave to 80; back on our feel holding People’s Chair while executing a Knees to Chest Vertical Jump Wave to 80.

    Recovery walk morphing into a mosey to the Harbor Playground, spicing up the mosey with random short accelerations, Merkins, and soccer style headers.  Formed up for the next COP on arrival:

    Isometric lunge hold left leg forward to a count of 30 followed immediately by 30 lunges pulses; switch legs and repeat; then Mission Impossible hold for 30 seconds followed by 30 Merkin pulses.

    Mosey to the Harbor Pavilion where we spread out among the benches for a few rounds of box jumps. Every 30 seconds, the PAX was asked to perform a set of three jumps, a straight jump, a lateral jump to the right and a lateral jump to the left.  We then picked up the pace for the second round, executing four box jumps every 30 seconds.  Round 3 called for six jumps and then the 4th and final round called for eight jumps.

    Mosey to the baseball field where we partnered up once again for two rounds of pull ups, Northshore Merkins (OK we officially claim the name of Northshore Merkins for plyo pushups), Tonya Hardings, and lateral squat jumps.

    Indian Run back to the Shovel Flag for a round of Mary:  back plank bicycles IC 20x, side plank dips IC 20x each side, and J Lo’s IC 20x.

    Countorama, nameorama, and Tanked Up prayed us out on the way to THE Manny funded Coffeeteria.

    Moleskin

    CRAZY IVAN.  It’s on next Saturday, January 20th at 2100.  Mandeville Lakefront AO.  EiEi scientifically has designed this CSAUP event to be .001% better than the Southshore’s Gnarly Nutria.  We’ll see if the Southshore PAX forgo their regularly scheduled Saturday evening bubble baths in order to cross the Causeway for some Cold War games.  Bragging rights for the next six months are on the line.  The Northshore Cold Warriors are ready.

    Chewy is off IR and how appropriate to have one of our Founding Father’s Kotter on a Thomas Paine themed beatdown.

    YHC learned at the Coffeeteria that Carpool’s employer has traded him to the Houston AO.  We’ll miss him here on the Northshore but of course are proud of him for his promotion and know that he’ll represent us well at the Houston AO.

    Captain Sparkles and Turtle are hunting with Shooter this weekend.  Will Shooter make it home alive?

     

  • Rolling Fog at Okwata

    YHC received the bad news from Surge that he was ill, and would not be posting. This was surely a sign of that dreaded day, the day where YHC would be a Pax of one. SPOILER ALERT: He wasn’t! YHC woke up to an annoying rain, one that would obviously keep others away from posting to one of the greatest AO’s of the region, so no need to even head out the door. But wait, what is that? Ah, it’s the DRP, the same one that JV chose last week when he headed to the Uptowner. YHC arrived at the AO with 3 minutes to spare, and who was waiting? None other than JV, or so it seemed. We’ll get to that in a bit. YHC planted the Shovel Flag and it was on! Walleye pulls up just before the clock struck 0530, just in time to hear the Disclaimer. Lucky for us, the rain stopped, but the heavy fog rolled in. As we moseyed toward the mardi gras fountain, we could see an image in the gloom. Abacus! His first post to Okwata, and he was waiting at the mardi gras fountain, as he could not see the other Pax through the fog. That makes three men joining YHC to celebrate this day with a solid beat down. Three men of F3 joined YHC to celebrate his Trifecta Q! It was going to be a good day!

    Mosey around the fountain, carioca left, then right. Circle up in front of the fountain.

    Warmup

    SSH IC x 31
    Imperial Squat Walkers IC x 15
    Sun Gods IC x 20 (10 FWD, 10 BWD)

    Double Shots with Jack Webb at the Barre (an Okwata favorite)

    1 merkin followed by 2 air presses in the peoples chair against the barre
    2 merkins…..4 air presses…..
    3 merkins…..6 air presses….
    so forth and so on….
    10 merkins…..20 air presses in the peoples chair against the barre

    Mosey to the intersection of Canal and Lakeshore Drive for:

    Four Corners

    Corner #1 – 10 Burpees OYO
    Mosey south on Canal across the levee to the corner of Canal and Amethyst St
    Amethyst is a variety of quartz, is a semiprecious stone, and is the birthstone for February. Now you know…..
    Corner #2 – Catalina Wine Mixers IC x 10
    A short mosey west to the other corner of Amethyst and Canal.
    Corner #3 – To emphasize the merkin during the burpee, YHC decided to add the double merkin burpee. 5 Double merkin burpees OYO! That went so well that YHC added 5 more! For those of you that struggle with arithmetic, that would be 10 total double merkin burpees!
    Mosey north to Canal and Lakeshore Drive
    Corner #4 – 8 Count Body Builders IC x 10
    Since we need to complete the box, return to start point.
    Back at Corner #1 – merkins IC x 10 (4 count)

    Mosey to Stonehenge, aka the circle of benches.

    Grab a bench

    LL step ups IC x 10
    Jump Squats IC x 10
    RL step ups IC x 10
    Copperhead Squats IC x 10 (Low slow squat)
    YHC needed one more leg exercise, and had a mental block. Calling out for ideas, Walleye suggested alternating lunge jumps. Yes, that would finish off this evolution nicely!
    Alternating Lunge Jumps IC x 10

    Mosey back to Canal St and to the top of the levee.

    OYO evolution

    5 double merkin burpees, bear crawl across the median, finish with 5 double merkin burpees.

    Mosey back to the flag for:

    Mary
    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    Tin Snips IC x 15
    Russian Twist (Putin) IC x 15

    0615, time called, DownPainment complete!

    COT

    Count off, name-o-rama, announcements, end with a prayer to the Sky Q. We still kept Shorty’s M in our thoughts.

    Read the emails to see what’s going on. Lots of good stuff. What does this weeks Stomp, Foundry, Okwata, and Uptowner AO’s all have in common? Join me tomorrow for the Superfecta!

    NMM

    Want to see a Q take a pie in the face? Not this guy, but join us for the Mothership when Mahatma makes his VQ and gets a pie in the face from his LSU/Notre Dame bet lost to Rudy!

  • Winter is Coming….nah..It’s Here!

    “Iron sharpens iron” – F3

    It was so cold this gloom, but three merry men gathered in the Arctic Tundra to better themselves with YHC.  Nothing to say at the start, we were shivering…so we were off, but first…

    DISCLAIMER

    The Thang

    Warm-up mosey/karioki/backpedal around the Mardi Gras fountain with backs facing the lake…gotta keep your face safe from wind burn, and then over the levee to avoid the windchill.

    COP #1: Must-Needed Warmup

    10x SSH IC
    10x Plank Jacks IC
    10x SSH IC
    10x Cowbell Jacks IC (yep, same Squat Jack joke in 2018)
    10x Seal Jacks IC

    Nice and toasty!  Line up in the street by a lamp post, let’s call it Lamp#2.

    OYO: Sprint Circuit

    YHC loves circuits..and circuits love the Pax…

    • Sprint to Lamp#3
    • Exercise A
    • Jog (faster than a mosey) thru Lamp#2 to Lamp#1
    • Exercise B
    • Sprint back to Lamp#2
    • Plank and wait for six
    • Mary Exercise

    We did four rounds of this circuit:

    Round 1: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 20x LBCs
    Round 2: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 15x Flutters & 15x Hello Dolly
    Round 3: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 8x Hi/Low Plank Walk (R/L sides)
    Round 4: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 30x Putins

    JV scared a Great Dane and his owner on the the fourth sprint….he ran right at the dog…of course, JV won the game of chicken, and the Pax won by not getting a visit from the men in blue!  I guess this is his way to say “Good Morning!”

    Mosey down towards Canal and circle up.

    COP #2: Jack Webbs (1:2 Ratio)

    A Merkin followed by 2x Air Presses, increase Merks by 1 and Presses by 2….YHC chickened out and stopped the work at 8x Merkins. Pax called me out:

    startled peter macnicol GIF by Ghostbusters

    As you see, YHC has been sick (probably had what Rudy had) all week, and I was a leaky faucet of mucus this gloom…TMI? So we did an 8 count. #QwhatUcanDo

    Mosey over to Canal and circle up for instructions.

    OYO: Animal Parade

    Three laps up the levee, transform into animal, run down the levee on the other side, and walk over to the start.

    Lap 1 = Bear Crawl
    Lap 2 = Duck Walk
    Lap 3 = Frog Hop

    Mosey back to the flag, where we held the COT (Countoff, Nameorama, Shoutouts, and a Prayer).  Thanks for letting me lead this fine group of Pax!

    Moleskin

    There isn’t a better feeling than to go thru a freezing weather beatdown with your F3 Brothers…. get out that nice and toasty fartsack and post tomorrow with Roots @ WPM or with ???? @ the Uptowner (we need a Q to sign up!).

    Word on the street is that Rudy went pie shopping today for Da Parish…post at The Mothership to check out what flavor pie he gets!  Here was a picture of Rudy (left) and Da Parish (right) after the game:

    Fun

    CSAUP Alert:  Jackson Day Race is this Sunday!  Check with Da Parish for details..of course, after he eats his Humble Pie (this is my guess).

     

  • Moroccan Nightclub

    PRE-THANG

    The faithful pax roll up in the gloom of the morning for their last beatdown of 2017! Those that are hungry for more get up extra early for 2miles of foreplay. QIC, shooter, steve, and turbo break the ice.

    WARMARAMA

    Committed pax are stirring up some mumble chatter as we roll up bringing in a sunrise to remember. The flag waves and we start on schedule as some late risers are rolling in to join the pax.

    50 SSH IC  to keep the pax on their toes.

    neck rolls and shoulder shrugs (f&r) 20 ic give Mash a hint that there is something brewing here.

    Sun gods f&r 20 ic, Moroccan nightclubs 20 ic, overhead claps 20 ic, another set of moroccan nightclubs 20 ic, and lastly another round of sun gods f&r 20 ic this stirs up much mumble chatter as the burn is almost to much to bare! but this is F3!!!

    good mornings 20ic

    bend to the side in a standing position .. something tells me good afternoons would be a good name for these 20ic l&r

    and finally…

    seal jacks 20ic

    Thang

    mosey to a stretch of the sea wall for some..

    derkins 12ic

    and freak nasties 12ic

    rinse and repeat 10ic

    and to keep the pax lower body proportional we do some 11s

    squats into a lunge walk into sister mary catherines with a sprint back in a ascending and descending order.

    mosey to an oldie but goodie (obg) round of rips as if our legs weren’t jello already

    this is 7 long minutes of

    rocky balboas 10 oyo

    run up the steps and back down

    apollo creeds 10 oyo

    rince and repeat until time! yikes!!!

    and to top it off QHC utilizes the longest block in mandeville to have the pax mosey half the block (equivalent of 1 city block)  and full blown sprint the second half. and when QHC seen Captain Sparkles belly up on the floor looking for his next breath… QHC thought it be good to do the same for the way back!! these guys have jet packs!! crazy ivan prep!!

    at that point QIC need to catch his breath so decided to take a knee and share with the pax my philosophy on life and vision going into the new year! NEW YEAR NEW MIND

    and back into the beatdown we continue…

    wife pleasers 20 ic

    heal taps 20 ic

    wife pleasers again 20ic

    jane fondas 15ic

    pulses 15 ic

    toe to knee 15 ic pulses

    rince and repeat on other side

    MARY

    lbc 20ic

    freddie mercury 20 ic

    russian twists 20 ic

    heal taps 20 ic

    v ups 7 ic

    COT, BOM, coffeteria with a surprise visit from Grundy!

    Thank you Maverick for praying us out!

     

     

     

     

     

     

     

  • Snowmen and Real Men on the Mandeville Lakefront

    Snowfalls are few and far between in our part of the World.  Snow accumulating on the ground for any length of time is rarer still.  But as the PAX rolled into the AO this morning, we were greeted by an army of snowmen waiting for us in the Gloom.  The kids must have gotten after it Friday afternoon.

    Once gathered, the PAX wasted no time getting down to business with a Warmup because we all certainly needed to warm up.  Seal Jacks, Windmills, Squats, Arm Circles forward and backwards, OH Hand Claps, and SSHs, all IC 20x.

    Mosey Eastward to the next COP for an 8 minute Tabata set featuring Al Gores and Squats.  Then we hit 3 Vertical Jumps every 15 seconds for the next 3 minutes.

    Mosey to the Harbor Playground for a Ring of Fire:  Shoulder Taps, Plank Jacks, Hip Slappers, Lateral Plank Walks, T Stands, a couple of Merkin Waves and some Mumble Chatter.

    Short mosey to the Harbor Parking Lot for some agility exercises and sprints.  The PAX started each of seven reps with a 10 yard agility exercise (caricoa 2x, backpedal 1x, lateral bounce extends 4x) transitioning into an all out 20 yard sprint.

    Lunge walk about 40 yards to the bridge (which somehow looked much closer than 40 yards away when we started) and then mosey Westward towards the VSF with one stop for another 8 minute Tabata set alternating Mission Impossibles and Merkins.

    Mosey to the VSF for Mary:  Hello Dollys IC 20x, 6 inch holds to a 70 counts by the PAX, Nolan Ryans each side IC 20x, and finally Scuba Steves to a count of 20.

    Countorama, nameorama, and Splice prayed us out before heading to the Beach House for coffee.

    Welcome FNG Waterpik.  Thanks for letting me lead guys.  The Maverick is up next Saturday.

  • Strangers in the Night

    That was the welcome Shooter gave upon seeing EiEi in the gloom this morning, before Ei turned to me and said, “There’s the title of your backblast.”

    And so it is.  It was a welcome sight to have Ei back, especially knowing that the elder Wacker would be showing for his first beatdown this morning and that YHC is particularly bad with nicknames.  And when Splice brought in another FNG, and Garfield rolled in with an additional THREE FNG’s, I knew it was just meant to be.  With all these new faces, YHC had no trouble remembering to give the disclaimer.

    Warm-Up: Seal Jacks, Windmills, Good Mornings, SSH, IW’s, High Knees, Peter Parkers, all 20x IC.  Finished with 20 Merkins, OYO.

    Mosey a bit eastward, and lined up along the sea wall for:

    Sprint to the road, lunge walk back to the sea wall. 3x.  Then some leg business: Calf Raises, Squat Jumps, Left and Right Leg Bulgarian Splits, and Monkey Humpers all 20x IC (or somewhere near that).  Another pair of sprints / lunges, then rinse and repeat with the legs.

    Mosey eastward again, stopping in a grassy patch for a COP:

    ATM’s: Shoulder Taps, 10 Slow Merkins, 10 Fast Merkins, repeat.  Head to the sea wall for some Knee-Ups (formerly incorrectly called ‘step-ups’ by YHC), right and left 10x IC.  Back to the circle for ATM’s, Round 2.  And then once more back to the sea wall, this time for Freak Nasties, 15x IC.

    Mosey onward, finally reaching the playground for a partner routine.  P1 hits all the three padded areas for designated exercises (20x LBCs, 20x Peter Parkers, 20x Plank Jacks) before returning to relieve P2, who’s been doing burpees for the duration.  Flapjack.  That’s Round 1.  Round 2 was much the same, replacing burpees with sit-ups.  Rainbow Unicorn was particularly impressive here – he was so fast it was just a blur of neon colors, and he and Tanked Up proved an unbeatable duo.

    Final COP on this fine morning was a round of Jack Webbs, finishing at 10 merkins to 40 air presses.

    Indian Run back to the flag for a short but sweet Mary (20x IC Crunchy Frogs and Freddie Mercs), before calling time.  Countdown, nameorama and naming of the FNGs, prayer, and coffee-time.  T-Claps to all the FNG’s who pushed through, and as always, thanks for letting me lead guys.  It’s an honor.

  • Riverdance Redux

    Another beautiful morning on the Mandeville Lakefront. Fourteen men gathered around the shovel flag in the dark but quite nice Gloom to jump start their weekends with a beatdown.  T-claps to Bushwacker, Shooter, and Steve for posting pre-Fallen Heros 5k and special t-claps to Bushwacker and Steve for engaging in a little 2 mile Foreplay before the beatdown before the Fallen Heros 5k.

    Disclaimer and then down to business with

    The Warmup:

    5 Burpees OYO

    Seal Jacks 31x IC

    7 Burpees OYO

    Windmills 15x IC

    9 Burpees OYO

    Shoulder circles forward (golf ball, baseball, softball, volleyball, basketball, beach ball sized circles) then reverse (beach ball to golf ball) followed by OH hand claps 15x IC

    11 Burpees OYO

    Copperhead Squats 20x IC

    9 Burpees OYO

    Butt Kicks 20x IC

    7 Burpees OYO

    Imperial Walkers 20x IC

    5 Burpees OYO

    The Thang:

    Mosey Westward down the Lakefront for some multi-directional mobility/plyometric work from little oak tree to fireplug (about 15 yards):

    Straight legged toe bounces forward, lateral both directions, and then backwards.

    Bounce extends forward, lateral both directions, and then backwards.

    Prime times (Deion Sanders’) forward, exaggerated bounce extend lateral both directions and then exaggerated backpedals.

    Finally, frog hops to vertical jumps.

    YHC observes that this is perhaps the closest he’ll ever come to participating in a Riverdance performance.  Butt Splice, in particular, with his flowing hair and straight arms, looked straight out of the Old Country.  I hope the neighbors were watching because the PAX could have saved them a trip to the actual show.

    Mosey Westward again for the next COP, a Ring of Fire:  T push ups 10x IC, move to the right, Shoulder Taps 10x IC, move to the left, Hip Slappers 10x IC, move to the right, Peter Parkers, move to the left, then a 20 count Mission Impossible hold.

    Recover to a shuttle run:  4 cones positioned 20 yards apart, sprint to the first cone, execute one T push up, sprint to start, sprint to second cone, execute one T push up, sprint to start, etc.  Rinse and repeat for second round after a breather.

    Sticking with the cone setup, YHC split the PAX into two groups of seven, one group at 0 yards and the other at 80 with a tennis ball each for the second group.  Partner up with the PAX across from you.  The second group sprinted to the 40 yard cone, threw their tennis balls to their partners, and jogged to the 0 while the first group sprinted with tennis ball in hand to the 80 only to return to the 40 where they threw the balls back to their partners.  Four complete rounds.

    Mosey Eastward now to our little oak tree and fireplug for Animals on Parade:  crab walk, ostrich walk, duck walk, bear crawl, lizard walk, and then inchworm.

    Back to the shovel flag for some Mary:  Vladimir Putins 31x IC, Nolan Ryans each side 17x IC, Scuba Steves 31x IC, and then 60 seconds of front planks on elbows.

    Countorama, nameorama (welcome FNG Tiger Bait), and Ocho prayed us out on our way to the Coffeeteria.

    Great job men.  Thanks for letting me lead.  Always an honor and a pleasure.

     

     

     

  • One Dozen For PFC Jackson

    Do yourself a favor.  Visit the Congressional Medal of Honor website and read the commendation for our most recently departed patriot, Arthur J. Jackson, PFC, USMC.  PFC Jackson served our country with distinction in the Pacific during WWII, and his deeds on September 18th, 1944 deserve your attention.  We all like to believe that we would step up like PFC Jackson when called.  Most of us fortunately will never know.  However, all of us have the opportunity to step up in our daily lives in a more modest fashion to serve our families, friends, communities and country.  PFC Jackson’s story can inspire us to serve others with gratitude.

    So after a brief disclaimer, a dozen PAX got underway this morning with the warmup.

    Seal Jacks 20X IC

    Mountain Climbers 20x IC

    Copperhead Squats 20x IC

    Butt Kicks 20x IC

    Merkins 10x IC

    SSH 20x IC

    High Knees 20x IC

    Windmills 20x IC

    Then the PAX held an Al Gore while YHC read out PFC Jackson’s commendation.  It wasn’t short.

    Bushwacker assumed the Q, and we set off with wobbly legs on a mosey.  Found a nice stretch of ground, and Bushwacker lined us up for a Caterpillar from bench to tree, about 30 yards.  An exercise that looks much easier on paper, the Caterpillar or Chattanooga Choo Choo is a bear.  A grunting, mumble chattering PAX held their low planks while one by one they jumped over one another in an excruciatingly slow march to the oak tree.

    Bushwacker then handed off the Q baton to YHC.  Mosey to the harbor playground where we set up for a passing game using a lacrosse ball.  Counting off established the order of passing from PAX to PAX, and we attempted to keep the ball moving with one bounce passes.  The bad news is that the PAX needs to work on its communication and ball skills; the good news is that we paid the penalty of an exercise for each dropped pass and suffice it to say that we got our money’s worth on the exercise end of things.  Squat jumps, ice skater hops, split jumps, seal jacks, SSHs, Merkins…multiple reps of each multiple times.

    Back to Bushwacker who brought us on a mosey back towards the flag.  Bushwacker pulled a new one out of his VQ hat, the dirty hook up.  An eight count exercise, the dirty hook up consists of a plank position start, stepping up to the sea wall for an Irkin, then stepping back down for a Merkin.  Apparently, Bushwacker dialed the intensity down for us because the sea wall was too short to do whatever his diabolical mind originally had contemplated but trust YHC the watered down version was plenty challenging.  And what it is about 8 count exercises that totally confuse the PAX on the count.  We’ve seen it with the 8 count bodybuilder multiple times, and here the counting confusion returned for the dirty hook up.

    Final mosey back to the shovel flag where we finished things off with 50 long flutter kicks IC, a countorama, nameorama, and short prayer.  Off to the Beach House for our coffeeteria and some nice F2.

    Good stuff this morning men.  Thanks for letting YHC and Bushwacker lead.

    MOLESKIN

    A few parting thoughts:

    It is great to see new guys lead.  Moby and Bushwacker had their VQs this week, and we are seeing more and more PAX accept the challenge of leadership.

    Convergence with F3NOLA on October 14th at the Mothership in City Park to celebrate F3NOLA’s 3rd anniversary.  F3 Northshore will clown car over.  Details to follow.  You will not want to miss what promises to be an epic beatdown.

    Challenge yourself this month by participating in Iron Sharpens Iron.  Like Hawg’s invitation on the F3 Northshore Group Me, and Hawg will add you to the ISI group.  The only requirement to participation is a desire to make yourself better.

    T claps to Captain Sparkles for committing to Site Q our new Friday morning beatdown, Captain’s Cove, a 10k weekly run.  It is great to see the Northshore PAX putting in the miles and dropping their times.

    F3 is looking to expand to Baton Rouge but first we need to show some Redstickers what F3 is all about.  If you have a brother or friend who lives in the Baton Rouge area and needs F3 in his life, get busy with an EH and get him over to workout with us, the sooner the better.

    Finally, get your F3 Northshore t-shirt order in.  The deadline is October 9th.  Steve did an amazing job with the design, and YHC bets that it will win some type of an Emmy award for t-shirts this year.

     

     

  • Answering the Call

    Shorty asked if anyone could cover his Q this week at Okwata, as he would be out of town.  YHC quickly answered the call and stepped up.  Late Wednesday, YHC issued a subliminal call to other Pax through Group Me, but who would answer the call?

    YHC arrived at least 4 minutes early, planted the shovel flag and waited for the determined to arrive.  Surge was attempting to make Rudy aware of the classic movie “Little Big Man” but Rudy denied having any knowledge of it.  YHC took a mental note, maybe this classic will get added to a future beatdown.  As the clock turned to 0530, YHC called out the disclaimer, as the remaining few Pax filtered in.

    The thang

    Mosey to the fountain, made a reverse circle around it, and ended on the patch of freshly cut grass just in front of it for:

    Warm up

    SSH IC x 31…..there’s something about that number
    Imperial Squat Walker IC x 15….nice and slow to get that deep squat!
    Abe Vigodas IC x 10

    StartEx #1

    Jack Webb Double Shots at the Bar…an Okwata favorite!
    Line up along the railing of the fountain.
    One merkin followed by two air presses (double shot) in the peoples chair position at the barre.
    Two merkins….four shots..
    Three merkins….six shots…
    You get the idea….
    Ten merkins…..twenty shots. Hold the peoples chair until all Pax completed.

    YHC had a great Okwata partner beatdown in mind, but an odd number of Pax called for the back up plan. Since 11 is an odd number, and we have an odd number of Pax…..

    StartEx #2

    Mosey to the levee near the HOP for 11’s.
    Start with 10 burpees on the freshly cut grass of the Okwata side, run up and over the levee, and do 1 Jump Squat on the other side.
    As we crossed the levee, we discovered the lawn crew was perhaps unaware of the existence of land on the south side of the levee.
    The Pax finished with 1 burpee and 10 Jump Squats, and ended back on the evenly mowed grass.

    With being so close to the HOP, let’s take advantage of it!

    StartEx #3

    Three stations, three Pax in each station
    Station one – Catalina Wine Mixers x 15 (Timer)
    Station two – Pull ups (AMRAP)
    Station three – Step Ups (AMRAP)
    After an exhausting evolution, YHC called for a rinse and repeat!

    Mosey back to the flag for a few minutes of Mary!
    All IC
    WW II Situps x 15
    Flutter Kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and closed it out with a prayer to the Sky Q.

    8 determined Pax answered the call and joined YHC in the gloom of Okwata.  Even Terabyte made the trek all the way from the outskirts of the world, a place some refer to as the “River Ridge.”  If you are reading this and you did not post at Lafitte’s Plunge or Okwata, then perhaps your Thursday morning was not as meaningful as it could have been.  But don’t fret, tomorrow is a new day with a new gloom, and next Thursday will be here before you know it.  Will you answer the call?

    Thanks to the 8 Pax for answering the call and posting with me today.  SYITG!

     

    Fracsac