F3 New Orleans

Tag: Maverick

  • Twenty Hate

    YHC rolled up to The Gipper in the Gloom this morning armed with the knowledge that Grundy turns 28 years old today. What better present could YHC bestow than a proper beat down? So once the preliminaries were out of the way, the birthday celebration began with a warmup of

    28 Seal Jacks IC and 28 Toe Touches IC followed by the first of four 70 second front planks

    Mosey to the back of the Justice Center where YHC deployed a quick feet ladder a few yards in front of the stairs. The PAX then executed some agility drills:

    two feet every hole then one foot every step up the stairs, leading with the right foot on the first two trips and the left foot for the next two trips

    two feet in and one foot out then one foot every other step up the stairs, again leading with the right foot for the first two trips and the left for the next two

    hop scotch through the ladder then two foot hops every step up the stairs, leading with the right foot for the first two trips and then left for the next two

    lateral one foot hops through the ladder then crossover run up the stairs, leading with the right foot for the first two trips and then left for the next two

    The PAX then hit their second 70 second front plank, made their way to the North side of the Justice Center for 4 sets of 7 T Merkins punctuated by 28 yard sprints, and then hit their third 70 second front plank.

    Mosey back to the South side benches for 4 sets of 7 lateral box jumps separated by 28 yard sprints.

    Return to the quick feet ladder for a four rounds of high knees through the ladder followed by a jog up the stairs and then a single depth jump on the way down the stairs and four rounds of two feet every hole moving laterally and then sprinting up the stairs as quickly as possible.

    Last 70 second front plank, giving us a total of 280 seconds in the front plank position on the day (leaving our ISI participants with only 20 seconds to complete on their own to punch today’s 300 second ticket), and then return to the trailhead with a mosey.

    4 way Jane Fonda (straight leg, forward circles, backwards circles and pulses) for 7 reps each, 28 Scuba Steves IC, and 28 Nolan Ryans each side IC and this morning’s twenty hate birthday celebration was complete.

    Nameorama, countorama and a short prayer to wrap things up.

    Thanks for letting me lead today guys and Happy Birthday Grundy!

    Next Wednesday is Einstein’s 3rd year anniversary Q. Don’t miss it!

  • 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.

  • Sandy Returns

    A Grundy beatdown in 2019 wouldn’t be complete unless Sandy showed up. And showed up she did. But let’s warm up first.

    Warmup included, Seal Jacks, Butt Kicks, High Knees, and Nolan Ryans. All of them were in cadence.

    We then moseyed to the parking garage to meet up with the aforementioned Sandy who was conveniently waiting in the Grundymobile.

    We showed her the usual respect and did a planking tunnel of love and pulled her through with our right arms up the first ramp. We then pulled her through our legs down the straightaway to the other ramp. We rinsed and repeated up the second ramp pulling through with our left arms.

    On the top we partnered up and did catch me if you can with three laps for each team. Turbo decided to make YHC’s first backpedal extra long. Thanks man…

    We then got in some of my PT and did some core work while one PAX took a band and in a squat shuffled left and right up the straightaway. We did that for every PAX while switching the exercise in between.

    After a Indian run on the roof we left Sandy behind and went to the Justice center benches. We did a Steve classic with some step ups and freak nasties in cadence.

    We moseyed back to the flag and concluding with a count off and COT with prayer.

    Thanks for letting me lead!

  • Global warming impacts at the Gipper!

    Q began his journey to the Gipper after picking up Bushwacker at the old WD parking lot.. Upon arrival we noticed multiple cars and trucks converging on the gravel parking area for this mild Gloom.. As each PAX emerges and meets by the flag, the ole faithful pre thang runners club enters sight and soon joins the rest of us waiting to begin our beatdown.. No new comers on this day just the same old vets of past Post. Gave short disclaimer and encouragement of modification when needed as the beatdown would include plenty of reps..

    Warmarama

    10 IC Windmills

    15 IC Toe Touches

    25 IC SSH

    20 IC Butt kicks

    30 IC Seal Jacks

    YHC wants to be precise as the ever close eyes 👀 of Grundy will surly be auditing this beatdown!!

    Thang

    Moseyed to The Taj Mahal to the front circling around the flag pole.. Q will claim the name of “Circle of Choice” however I remember another PAX introducing a similar workout in past post.. The way it worked was each PAX had the opportunity to call an exercise as we went around the circle.. Must mention that the PAX was given instruction to keep the counts at no more then 10 IC count.. As would have it however, some elected to alter the speed of the count (Bushwacker) staying within the parameters set, while others would just proceed to modify to their own liking and double up the IC at the end (Cowbell)..

    Q 10 IC 8 count body builders

    Einstein 10 IC Merkins

    Turbo 10 IC Imperial Squat Walkers

    Barely Legal 10 IC Putin’s

    Bushwacker 10 I ……………………..C Freddie Mercuries

    Grundy 10 IC Carolina dry docks

    Maverick 10 IC Air Jacks/Star Jacks

    Cowbell 20 IC Crunchy 🐸

    Moseyed over to the parking garage. At this point Maverick made the PAX aware of a 10 degree change in temperature. We partnered up on the bottom floor. P1 did donkey kickoffs while P2 back pedaled the flat halfway turning into Carioca returning the same way.. FJ After a much needed slow 10 count by Wacker and YHC still gasping for O2, Q requested a 2nd by Legal… Round 2 placed P1 back at the wall for the donkey kickoffs while P2 back pedaled halfway and then turned sprinted returning again the same.. FJ

    Recovery walked to the stairs and assembled at the top of the garage for Four corners Escalators.. Count consisted of 10, 10-20, 10-20-30 closing with 10-20-30-40.. Burpees, Merkins, Plank Jacks and Sumo Squats… With 👁 closely watching as to make sure no PAX skipped a sequence, but even if so don’t think this crew will hesitate to make you aware that’s for sure Nothing wrong with a little competitive spirit in the end we all benefit from accountability 👊🏻.. Taxed and nearing the end we recovery walk to exit and Mosey over to the benches by the court house for 20 OyO box jumps. Mosey to the flag for completion. Took to our 6 for 20 IC Little Manny Crunches, 10 IC left arm Nolan Ryan’s, 10 right arm Nolan Ryan’s, 20 IC Flutter kicks and closed with 20 IC Hello Dollies..

    Count, announce, COT

    Einstein graciously 🙏🏻 🙏🏻 us out!!

    Thanks for following my lead 👊🏻💪🏻✌🏻 Till the next Gloom!!!

  • 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.

  • May Day

    At the zenith of the Cold War, the Soviet Union and its satellite states held May Day parades every May 1st to demonstrate their military might for the Free World to contemplate. Fortunately for those of us old enough to remember school time nuclear war drills in which we learned laughably to take shelter under our desks, the threat never materialized. That didn’t stop the Northshore Cold Warriors from celebrating May Day this morning, however.

    After a warmup of Seal Jacks, Good Mornings, SSHs, Windmills and Imperial Walker Squats, the PAX mosied over to Bedrock for

    19 Romanian Deadlifts with a nice sized rock

    then to the Justice Center for

    19 Bulgarian Split Squats each leg and 89 Russian Twists IC

    all to celebrate 1989, the year the Berlin Wall crumbled.

    The PAX then mosied to the front of the Justice Center to partner up for some BOMBS; that is, 50 burpees, 100 OH hand claps, 150 merkins, 200 big boy sit ups, and 250 air squats…one partner performing exercises while the other ran up the ramp and down the stairs to relieve his partner.

    Appropriately, the PAX finishing first performed isometric Wall sits instead of planks.

    Next, we made our way to the Veterans Memorial for a plank parade, lateral plank walking the Memorial semi circle there and back.

    Back to The Gipper, who certainly played his part in the collapse of the Evil Empire, to close things out with a countorama, nameorama and prayer.

    Happy May Day men and God Bless America!

  • MARSH MADNESS

    In honor of the recently completed NCAA Championship, QIC devised the inaugural F3 Northshore Marsh Madness that paid homage to none other than former U of Arkansas head coach, Nolan Richardson, whose teams’ up tempo and intense pressure defensive style was known as “40 Minutes of Hell.”

    With lighting and thunder behind us, the light rain subsiding, and many regulars crushing Ragnar, our group of 7 got started.

    Quick Warmorama around the invisible shovel flag consisted of Sweet 16 x Toe Touches, Side Straddle Hops, Bobby Hurleys, Makhtar N’ Merkins (6 count Makhtar N’Diayes followed by a Merkin). Maverick came in hot at the end of the warm up to round out the Pax of Elite 8.

    Pax moseyed ¾ miles to the Milestone Marsh, home of F3 Northshore’s Monday morning beatdown. Following instruction, Pax partnered up into 4 x 2 man teams at each corner of the court with a basketball. Each team was to complete the following exercises in sequence accumulating to total.

    • 150 x Burpees

    • 300 x Squats

    • 150 x Big Boy Sit Ups

    • 300 x Air Presses

    • 150 x Merkins

    •  300 x Lunges

    Meanwhile, 1 member of each team backpedaled with their basketball to half court, performed a Bobby Hurley, and drove to goal for a shot of his choosing: layup (1 point if sunk), free throw (2 points if sunk), or three point shot (3 points if sunk). Shooters marked their points using the first letter of their F3 name with sidewalk chalk. The competition was to end when the first team completed all exercises and all members of the team planked on the sideline and yelled “Halt!”, but no team was finished by 0715, so QIC called it in respect of time.

    Total team points and individual team member points were tallied. The SW corner represented by Bird and Sparky had the most combined points (81).

    The highest scoring individual from each of the 4 teams were Bird, Stockboy, Toto, and Zoolander. The Final Four were summoned for a 5-shot “Around-the-World” shoot out, while the rest of the Pax lined the 3-point line performing side straddle hops (so as to simulate fans in the stands trying to distract the shooter). After the 4 rounds and sinking 3 of 5 shots, Zoolander emerged as the soon to be never remembered 2019 F3 Northshore Marsh Madness champion! We’ll see if the prestigious title can be defended in a year or so.

    Time was short, so the Pax of Elite 8 moseyed back to the meeting spot.

    Counterama, Nameorama. Welcome FNG Joel who sank 16 three pointers and is now known as Bird.

    QIC prayed us out. Thanks for following my lead today men. See you in the next Gloom.

  • 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. 

  • Sorry this BB is almost 2 weeks late!

    One recent study by researcher Dr. Holt-Lunstad of BYU indicated that social isolation and loneliness kill more people than obesity.

    Thanks to all you guys in the pax that get out of the fart sack to be a part of some thing great like our F3 community. Let’s keep EH’ing those guys around us!

    The thang:

    Warm up at the Shovel flag:

    SSH x20; IW x 20; my climbers x 20 IC

    Mosey west to sea wall: 7’s

    6 irkins/1 Plyo —->1 irkin/6 plyo’s

    6 squats/1 jump squat —-> 1 squat/6 jump squats

    Mosey further west to oak grove:

    5 jumps squats, 5 merkins, 5 burpees

    Rinse and repeat x 10 rounds

    Jane Fonda’s and Nolan Ryan’s x 15 IC

    Mosey further west to playground: 20 Bulgarian split squats IC each leg

    Mosey back east : stop motion lunges

    All horses to the barn, sprint to shovel flag

    COM: flutter kicks, Russian hammer, Little manny crunches x 20 IC.

    Name O Rama, introduced FNG Phoenix with a powerful story of redemption!

    Circle of trust, prayer, and coffeteria.

    Thanks guys for letting me lead!

  • Full Effort Is Full Victory

    We cranked up the morning with a 2 mile run. Tanked Up shared a quote from a book he had on his shelf. The quote stressed when we work our butt off in the streets of Mandeville, or wherever you may be, the satisfaction of that workout lies in the “effort” you give. Full effort is Full victory. Something tells me most of us gave full effort this glorious morning.


    Warmup–SSH, windmills, arm circles, flutter kicks, low ssh,

    The Thang–

    Ab work- circle up in a plank position. Rotate right,stop, merkins, rotate merkins, rotate merkins. Let’s throw in Peter Parkers, Parker Peters and some Up/Downs.. Tanked Up challenged Brother Martin nemesis , Turbo and soccer pal, Jose 10k to some face to face up/downs. Raider Pride.😁

    20 minute challenge-4 exercises merkins, crunches, ssh, squats, 25 reps then run 300 yards. Repeat for 20 minutes.. Zoolander decided to come out guns blazing!

    To the sea wall– 2 exercises by the wall. Derkins Burpees 5,4,3,2,1 reps followed by ascending order 1,2,3,4,5

    Over to the flag for more AB work led by Bushwacker, could not tell you the exercises due to fatigue!

    Circle up for close out. Prayer led by Steve! Coffee and cake for one of the older men in the club.

    Enjoyed the morning with some of the best of the northshore..