F3 New Orleans

Tag: Maverick

  • Got a spare???

    The beautiful weather brought the largest group of pacs that we have seen a while at the Mothership. We had 15 total including three FNG’s. I am glad that I brought some coupons with me, so that I would not dissapoint.

    Warm-Up

    SS Hops-25 IC, Seal Jacks- 25 IC, IMW’s-25 IC, High Knees- 25 IC, Butt Kicks-25 IC, Forward Arm Rolls- 10IC, Reverse Arms Rolls -10 IC, Overhead Claps – 15 IC

    Mosey….

    Bearmuda TIRE angle

    All pacs divide into three groups. Each group starts at one of three different stations. These stations are the sea wall, THE Tire, and a soft patch of green grass that is covered in the morning dew and one land mine. The exercises that were performed at each station went as follows:

    Station 1(seawall) – 10 Irkins, Station 2(patch of grass) – 10 Merkins, Station 3(tire) – 10 Derkins- (pacs’ feet were on the tire)

    Rinse and repeat this until all groups have done each station 3 times.

    When moving from one station to the next, all pacs must do a bear crawl to get there, hence bearmude TIRE angle.

    Just for the heck of it, we got back into a large circle and did 10 Merkins IC.

    Bearmuda TIRE angle 2.0

    This is a little twist on the previous circuit of exercises. The groups and stations were kept the same, but the exercises and how you got there changed.

    Station 1- 5 Step Ups each leg, Station 2-10 Copper Head Squats, Station 3- 10 tire(box) jumps

    All pacs had to bunny hop to get to each station.

    Recipe for Humble Pie = 1/2 of beatdown + 250lb tire flip

    I was suprised that I was able to finish the rest of the beat down due to me being so full from the HUGE piece of humble pie I had to eat before the next part of the beatdown started. While attempting to show the rest of the pacs the technique in flipping a tire, I quickly learned that the beatdown I was throwing at my fellow pacs had sucked a good bit of engergy out of me. So much, that I could not flip the tire solo. I had to call an audible……..

    Pacs break into groups of two. Each group flips the tire together 5 times. After each flip, the pacs flipping the tire do 1 burpee. While waiting for groups to complete tire flips, the other pacs are doing various plancs including regular, right arm, left arm, as well as some merkings and air presses.

    TIRE Throw

    Now we did not try to throw this monstrosity, but we did TRY to throw a football through it.

    Each pac took a try at making a 15 yard throw  through the tire.

    If the pac attempting the throw, made it through, NO BURPEES. If you hit the tire, 2 BURPEES. If you missed the tire completely, 3 BURPEES.

    Since no one made it through the tire, we all had to do 10 BURPEES.

    Indian Run back to Flag. Wait a second. There was no flag. Steve, where ya’t!!!!

    With 5 minutes left, we wrapped things up with some Mary.

    LBC’s – 20 IC, Puttins – 20 IC, Crunchie Frugs – 20 IC,  Freddie Mercuries- 20 IC, Flutter Kicks -15 IC, Straigh Leg Lifts – 10IC

    T-Claps to Shooter for helping me transport the TIRE to and from the AO.

    The newest members to F3, Dr. NO, Pot Hole, and oh yes, Poop Eye, did a great job on their first beatdown.

     

  • Getting to know the parking garage ramp

    A glorious hump day morning at The Gipper. We had a PAX of 7 emerge from the shadows just as the morning sun was beginning to burn off the fog of war. After discussing Steve’s three first names (Steve, Bart, and Nelson?) and how anyone that wanted to steal his identity would be in trouble, we circled up under the shadows of President Reagan himself.

    We started off with an easy warm up to the get the juices flowing and prepare us for what lie ahead: windmills, imperial walkers, side straddle hops, arm circles, and toe touches.  All exercises were in cadence at 15x.

    We then moseyed on down to the rock pile for some Fred Flinstone muscle pumps. After choosing our weapon of choice we did two sets of 20 bicep curls, shoulder press, and tricep extensions. After getting a nasty burn we made our way to the top ramp of the parking garage for some more carnage.

    Once at the bottom of the top ramp at the parking garage we lined up for the big show. We completed a series of exercises up the incline of the ramp then ran/jogged to the far corner and down the stairs back to the starting position holding plank until everyone arrived back. First exercise up the ramp was the sumo walk (duck walk variation), followed by lunges, crab walk (which seemed to turn out to be the worst), side lunges, bear crawls, and donkey kicks. By the end the ramp seemed to be much steeper and longer then it was when we started, and I think we were all happy to have it over with.

    We jogged back to the trailhead for final orders. Count, names, and Turbo prayed for us.

    Thanks everyone for coming out and even more for putting up with me, until next time.

  • Carpe Diem Convergence

    The F3 Nation knew about YHC before YHC knew about the F3 Nation.  You see, YHC’s brother-in-law, Lynchpin, lives in Charlotte.  In the early days, before the F3 Nation planted its flag in NOLA, Lynchpin routinely and enthusiastically regaled YHC with stories of legendary beatdowns and CSAUPs, tongue in cheek nicknames, funny exercise names and other F3 lore.  Then, when F3 decided to expand to NOLA, Lynchpin tried to EH YHC, but YHC begged off.  It all sounded, well to be honest, like a cult and how could YHC trust Lynchpin anyway?  After all, he married YHC’s sister.  Ugh.  But resistance was futile.  The NOLA PAX crossed Lake Pontchartrain in its Durham boat, Reluctant Yankee at the helm like George Washington crossing the Delaware. Nacho and Chewy fell in upon the PAX’s arrival and, together, they planted the shovel flag in the Gloom on April 9, 2016.  F3 Northshore was born.  How could YHC resist a free workout in his own backyard?

    A few weeks later, the NOLA PAX boarded their Durham boat and retreated back across the Lake, leaving the Northshore PAX to make the most of their gift of F3.  We stumbled about, we made mistakes, we created a new AO only to abandon it a few weeks later, and we had more than a few beatdowns with one or two PAX.  Somehow, however, we made it and two years later look forward to seeing one another regularly to suffer and have fun together.

    As this morning’s two year anniversary convergence approached and YHC learned that the weather more likely than not would be awful, there was no concern.  Two years of meeting rain or shine, hot or cold, left no doubt in YHC’s mind that the PAX would post.  And post they did.  And you know what?  The weather held off just long enough for us to celebrate our birthday with a 3 hour beatdown, visiting 5 of 6 Northshore AOs by the mechanical device known as the bicycle.

    Mandeville Lakefront:  4 burpees OYO, 19 SSHs IC, 20 IWs IC, and 16 Seal Jacks IC.

    Captain’s Cove:  4 vertical jumps OYO, 19 Copperhead Squats IC, 20 Sumo Squats IC, and 16 Regular Squats IC.

    Milestone Marsh: 4 plyo Merkins OYO, 19 Merkins IC, 20 Shoulder Taps IC, 16 slow seconds Mission Impossible.

    At this point, Chewy politely pointed out that he had figured out what YHC was up to with the count but that our birthday is April 9, 2016, not April 19, 2016.  Point well taken.

    Grandmother’s House:  4 Sister Mary Katherine’s OYO, 9 front to back lunges IC, 20 45 degree lunges IC, and 16 later lunges IC.

    And then, after a 10 mile mosey on the Tammany Trace to Covington:

    The Gipper:  4 Freddy Mercury’s IC, 9 Freddy Flutters IC, 20 Hello Dolly’s IC, and 16 Flutter Kicks IC.

    Then we mounted our bikes for the 10 mile ride back to the shovel flag for the countorama, nameorama, Shooter’s prayer and a coffeeteria, arriving about an hour later than anticipated.  No one will confuse YHC for a Swiss train conductor after this morning’s logistics, that’s for sure.

    Thanks for letting me lead, guys, and thanks for your willingness to try something different and new and for posting despite the threatening weather and actually being disappointed it didn’t pour on us.

    Some parting thoughts:

    We’ve come a long way on the Northshore.  Things have become almost comfortable and, while there’s a lot of positive to that sentiment, there are dangers too.  We could stop growing.

    So here’s a call to action.  Commit to EH’ing more FNGs and supporting them through their virgin post so that they return.  Commit to Q’ing more workouts, putting time into planning your Qs, and posting timely BackBlasts.  Commit to a CSAUP.  Commit to making yourself better and leading by example, always keeping your eyes open for growth and leadership in all three of the Fs.  If we want F3 Northshore to grow, then we are the ones that need to make it happen.

    Carpe Diem.

     

     

     

     

  • The Three Amigos

    With Capt Sparkles Q’ing a great CSAUP at the Crescent City Classic this past weekend, three F3 vets arrived at the flag in the “gloom” Saturday morning, Turbo, Maverick, and THE Manny. If the “gloom” this past weekend was wrong, I don’t want to be right!  T-claps to these two pacs for allowing me to cut the beatdown a little short, so I could hold down the spot at the after party  for the Northshore and Southshore pacs that ran the Classic.

    Warm-Up

    25 SS IC, 25 Seal Jacks IC, 25 Windmills IC, 20 Good Mornings IC, 25 Mummy Kicks IC, 25 Butt Kicks IC, 25 High Knees IC

    Mosey….

    Circle of Merk

    Pacs circle up in the plank position. First pac does one merkin IC while other pacs hold plank. Go around circle in counter clockwise position until you reach 50.

    Mosey

    Circle of Jack

    Same thing as Circle of Merk, but instead of each pac doing a merkin, they do a plank jack. Count is IC, pacs hold plank position, and everyone recovers at 50.

    Mosey to the park near the beach

    Starting at the splash pad, the first pac bunny hops to the first swing set. Complete 10 burpees OYO. Crab walk to the next swing set. Complete 10 Eight Count Body Builders OYO.  Bear crawl back to the splash pad. Complete ten jump squats OYO.  Tag next pac. All pacs rinse and repeat until everyone has gone through the circuit. Pacs not doing circuit are holding the chair position until everyone is done.

    Mosey

    Time for some Mary.

    25 LBC’s IC, 25 Freddie Mercuries IC, 25 Flutter Kicks IC, 25 Leg Lifts IC, 25 Puttins IC

    Mosey

    Just for kicks, we did another round of Circle of Merk.

    Indian Run back to flag.

    Turbo prayed us out.

    No coffeteria this week. Everyone was closed due to the Easter Holiday.

  • Mid-Month AMRAP Recap

    At a cool 38° and with the Ides of March approaching, it wasn’t a Shakespearean betrayal that had YHC worried – it was what miserable AMRAP challenge would Turbo come up with next?  So 14 days in, I figured we’d sprinkle a few of the past challenge exercises (italicized below) throughout today’s beatdown as a reminder of this month’s short but effective doses of pain.

    Warm-Up: Good Mornings x15, IW’s x20, Windmills x15, SSHs x25, 8-Count Bodybuilders x15, Shoulder Taps x25, all IC.

    The Thang: First and foremost, mosey to the back of the Justice Center to knock out today’s challenge before our legs were jello (gotta keep those numbers up!): 90 seconds of one-legged curb hops (45 secs each leg).  Kevin Costner and Woody Harrelson were somewhere around the block in downtown Covington this morning, starring as two Texas Rangers on the hunt for Bonnie and Clyde.  Had they seen Turbo perform his one-legged curb hops with his usual sense of ease, he surely would’ve merited a part as a Ranger alongside the two (though, probably one who gets shot down early on in the film).  Is there enough room on the Northshore for two stars of the silver screen?

    Onward to the Veteran Memorial for a COP:  Burp n’ Groin, Burpees with ascending groiners after the merkin, up to 10x. As the PAX has noticed, groiners have become my new go-to.  Out with the old (Sayonara Bulgarians!), in with the new.

    Animal Walk on the grass back to the rear of the Justice Center: Bear Crawl, Monkey Humpers x20 IC, Duck Walk, Monkey Humpers x20 IC, Crab Walk, Frog Jumps x10 (forward and back)

    Next up, an AMRAP run up the rear justice center walkway: 10x Hand Release Merkins at the starting line, 10x derkins at first set of benches, alternating one-legged Freak Nasties x10 at second set, and up the stairs for 10x Butt Kick Jumps.  Reverse, hitting those same stations until reaching the starting point.  Rinse and repeat for approx. 8 mins.  (Hitting the derkins station for the 3rd time and facing a slab of concrete with weakened arms was a good reminder that YHC had forgotten the disclaimer.)

    Finally, plank up and wait while each man takes a turn sprinting the corridor, up the stairs and back.

    YHC wanted to return to the flag for and get in a few minutes of Mary, but alas, out of time.  Greeted at the flag by a nearly fully-recovered Moby, who is looking rested and slim!  Countdown, nameorama, and Shooter prayed us out.  T-claps to Turbo for reminding us to sign up to Q – if you haven’t already, please do.  Let’s get this next month all locked up.  Thanks for the opportunity to lead guys!

  • AB-solutely Appreciative

    “I believe that every human mind feels pleasure in doing good to another” Thomas Jefferson

    And it was, indeed, a pleasure doing a good job whooping on the the PAX this morning!

    Warm-o-rama:

    Air Squared (people’s chair with seal claps) x20

    21s – SSH in cadence, 1-5 out loud, 6-21 in our heads. Shooter drew a yellow flag  by starting #22, so we dropped for 5 merkins and gave it another shot. An antsy Tanked Up tried throwing some accusations Water Pic(k)’s way, but the PAX wasn’t having a round 3.

    We finished up with a cameo from our ISI AMRAP, courtesy of Turbo Tax. Single-leg lateral hops, 1 minute each leg.

    The Thang:

    After moseying to Marigny and partnering up (thanks Beast for showing up late to even out our number), YHC unveiled the as-yet-unperfected Bushwacker’s Ladder. Using the 6 telephone poles as markers, while P1 did merkins at 1st pole, p2 bear crawled to second pole and proceeded to do merkins while p1 bear crawled to meet him. Proceeding thusly, burpees/ sprint, alt single leg lunge/ high step, plank/squat walk, and finally p1 &p2 together SSHed laterally to the last pole.  To get back to the lakefront p1 carried p2 half way, then switched to complete the journey.

    We mosied towards the little bridge near the “beach”, but, after realizing it was a farther mosey than YHC realized, we broke it up with a quick set of 25 merkins.

    At the bridge we secured our feet under the bottom rail and busted out 20 or so sit ups. Now realizing the agony of my decision to both our feet and tail bones, we shifted over to the grass for 25 LBCs and 25 Heels to Heavens.

    Half-way along our return mosey we stopped for an invigorating game of F3 Pinocle (f3nation.com’s spelling not mine). In a circle each PAX was issued before him 5 cards (though time only allotted the use of 3 each) from my son’s deck of average, non-playboy playing cards . Each at a time flipped and we all performed however many reps as the number on the card (A=20), with the suite determining the exercise: Heart = merkin, Spade = squat, Diamond = burpee, and Club = putin. Mostly putins, very few burpees, and only 1 Ace. YHC would like to think he wasn’t alone in being APPRECIATIVE that we did 3 rounds instead of all 5, as a revealing of the remaining unturned cards produced such terrors as the A of spades, A of hearts, and the dreaded A of diamonds.

    Mary:

    (2) 10x Outlaws aka OOOOH Marys (Someone check for security footage from Don’s!)

    25x Freddy Mercurys

    20x Feddy Flutters

    3 minute plank, while I expounded on my appreciation for the fine gentlemen who surrounded me, those who could not post today, and the F3 organization as a whole. We should never be so far gone as to lose sight of the gifts we’ve been blessed with.

    As a parting gift, the chiseled brother fresh on his journey into his 60th year on this planet, graced us and the Mandeville Lakefront public with a brief, but titillating, strip tease of male dancing as only a landscaper could!

    YHC prayed us out with more urgings of appreciation for all things precious

    Gentlemen, it was an honor and a pleasure

    Thanks for the generosities of Shooter

  • Run for the Hills

    Beautiful morning at The Gipper.  Six men strong.  Glad to see Astro and Grundy back in action.

    Warmup with Seal Jacks, Windmills, Squats, Merkins all 20x IC.

    Mosey to the Landing for a Ring of Fire.  Merkins, Peter Parkers, Parker Peters, Plank Jacks, and T Stands between plank walks around the ring in both directions.

    Recovery walk to the Main Event:  Hill Sprints from the Landing up the gravel road to the second oak tree.  About 15 feet of elevation gain.  The PAX started each sprint from a prone position, jumping to their feet and hitting it hard for about 35 yards. Recovery walk back to the Landing.  Rinse and repeat for six quality sprints.

    Then it was time for the day’s ISI challenge:  AMRAP of Butt Kick Jumps for 60 seconds.  Partner up and count for your partner.  Just as hard as expected with everyone fatiguing as the minute mark approached.  T claps to the Southshore PAX who reportedly put in a 90 second effort this morning.  That extra 30 seconds must have been tough.

    Mosey to the STP Emergency Operations Center for two rounds of 10 burpees OYO, 5 clap Merkins OYO, and 20 SSHs and then Seal Jacks 20x IC.

    Final mosey back to The Gipper for Mary.  Pulsing, alternate arm/leg Supermans and then straight leg Freddy Mercurys, both 20x IC.

    Good stuff this morning guys.  Thanks for letting me lead.

  • Good Ol’ Boys

    Two PAX showed up on time, with a third PAX – Maverick, doing the best Dukes of Hazzard arrival, with a family vehicle, that I’ve ever seen.
    …flying into the parking lot, shooting gravel everywhere, some of which bounced off the Gipper statue, leaving R.R.’s nice patina, speckled, like a cheap polka-dot suit.
    Maverick “I’m here for the forty minute workout.”

    Indeed… To the best of my recall, here is how it went:

    Short Disclaimer …

    warmup
    all 20xIC; side straddle hops,good-mornings,windmills,imperial walkers,toe touches,hillbillys,arm circles,single leg lunges,squats,mummy kicks

    mosey to Bedrock; pick up a 10 pounder or so;
    all 15xIC; curls,overhead presses,rows,outward presses, elf on the shelf

    mosey to the front of the Taj Mahal for the MERKIN MEMORIAL
    here we have lots of brick pavers,each with a name and date,
    one pax, at a time, bearcrawls in toward the flagpole to a brick, reads the name and the date, chooses an odd or an even number, if an odd number,  we all bearcrawl counter-clockwise that many paces and do that many merkins, if an even number we all bearcrawl clockwise that many paces and do that many merkins. A crowd pleaser!

    mosey to the St.Tammany Parish Courthouse parking garage for sprints, backward lunges, and burpees.

    Indian Run back to the trail head

    count-o-rama, Moby Dick, on I.R., strolls up just in time to lead us out with a prayer.

  • It Was A Happy B.D. Because Of U!

    Being able to join my Brothers on a day of reflection does not get any better for a F3 member. I thank Turbo for encouraging me to join this fine group, just over one year ago. So many men I now know. Bonding to make us stronger indivudually and as a collective F3!!group.

     

    As a workout goes, wish we had doubled the Burpees, if only our workouts were longer.

    Warmup- finger stretches, arm stretches and rotation, SSH, squats, toe touches, toe hold, etc

    Thang–100 Burpees- give or take.. 10 sets of 10 halt at first man to 10….Butt/Bushwacker setting the pace for sure..rest of us not far behind.

    Cowboy and Indians– for fun, You had to be there.. Maverick — he had the best horseee.

    Serpentine–Sprints through 4 rows of cones with a sprint-loop. Butt Splice had to hang with the teacher to ensure 100 Percent effort..my soccer buddy. 4 reps in all..

    100-200-300–Merks, Squats, Mountain Climbers, with a run around the pole.  Steve/Tank took the count for sure, Turbo and I think his partner Waterpick,took the endurance portion. Waterpick- if not,then who?

    Shoulder Taps– close with a 5 minute challenge on the shoulders– Bush man fired up Turbo resulting in this challenge.. Was worth it and a fitting final exercise of the day..

    Announcements, prayer–The Manny- followed by, box jump competition, then good ole coffee and cake– thanks Captain, thanks all for a  great and memorable BD morning… U the best!

     

     

  • Would you tell me, please, which way I ought to go from here?

    11 Pax posted for our Saturday beat-down.

    I hate burpees, so we knocked out the big rocks first:

    10 burpees, 9 burpees, 8 burpee,…. etc and on with the pattern continuing down until there was nothing left and then we finished off with another.. 10 burpees.

    Then we did short a short mosey to go warm up.

    • Side straddle hop (20x)
    • arm circles
    • imperial walkers
    • hillbillies
    • peter parkers
    • plank (1 minute)

    Then a short mosey over to an animal planet:

    • bear crawl (approx 15 yards out and then back)
    • crab walk
    • spider-man crawl
    • bear again

    Another short mosey:

    We reflected on a conversation from Alice in Wonderland:

    Alice: `Would you tell me, please, which way I ought to go from here?’
    `That depends a good deal on where you want to get to,’ said the Cat.
    `I don’t much care where–‘ said Alice.
    `Then it doesn’t matter which way you go,’ said the Cat.

    We tied this in to our purpose for where we are going with family, community, career, and more relevantly – how we can reflect on our direction in and purpose on this workout to strengthen our bodies to do more of God wants us to do.

    We put this practice with a round of Merkin Tabata

    Then to help us push through limits… we reflected on this recent article from the WSJ: The Mental Tricks of Athletic Endurance

    Another round of Tabata but this time all 4 minutes were mountain climber.

    Short mosey over to do a partner wheelbarrow out and back about 20 yards – 2x

    Mosey back toward the flag. We slowed it down along the way with about 30 yards of Zombie walkers.

    Final COP of abs:

    8 more minutes of tabata with flutter kicks, american hammers and hello dollies mixed in.

     

    And.. we closed out with Roxanne.