F3 New Orleans

Tag: Maverick

  • Pre-thang, Shme-thang

    As the clock runs out on February, YHC happily bids adieu to RRR and all pre-thangs associated with it. With only a day left, the Gipper’s 1 mile run wasn’t terrible, but some secret, John-Hancock-related activity beforehand did leave us a bit behind schedule and, at 0601, we were rightfully greeted back at the flag with a, “Nice of you men to show up.”

    In an attempt to retroactively ‘respect the time,’ YHC took it upon himself (myself? this YHC thing continues to confuse me…) to pack in as much into the remaining 44 minutes as possible. That said, we quickly jumped into…

    Warmorama: Abe Vigodas, Good Mornings, ISW’s, all 10x IC, 20 OYO merkins, and SSH 25x IC.

    The Thang: Then a quick mosey over to the back of the courthouse for an AMRAP routine: 10x merkins, 10x freak nasties, up the stairs, 10x groiners, then run the perimeter of the courthouse parking lot to the start to begin again. About 10 mins later, onto the second portion of today’s thang…

    The Bruce Lee. YHC has never seen Bruce Lee’s most famous movie, Enter The Dragon, but I have seen The Way of the Dragon, which features an epic fight between Bruce and a young Chuck Norris, with Rome as the backdrop and a small kitten as the sole spectator. There’s a lot to love in this fight sequence, including a weirdly prolonged moment of both men removing their shirts, a moment where Bruce rips out a handful of Chuck’s chest hair, and some crazy push-ins on the aforementioned cat. Oh, and there’s also some of the best martial arts in there as well. Anyhow, Bruce Lee and Chuck Norris never met Turbo Tax, so to call this one of the best fights ever may be a tad premature. But it’s pretty good nonetheless.

    So the Bruce Lee. Wacker introduced us to this a while back and, as YHC wanted nothing to do with legs, core seemed like the only decent substitute. 10x IC of Putins, Leg Raises, LBC’s, Heel Touches, Crunchy Frogs, and 100’s. 30 seconds rest between sets, we went 4 rounds.

    Mosey up the parking garage to do the fastest Burp-back Mountain on record. Partner up, partner 1 backpedaling the ramp and jogging back down, while partner 2 starts on the cumulative burpees until they reach 50x.

    Back to the flag right in time for countoff, announcement of Tanked Up’s upcoming birthday, and Ringo prayed us out. Thank you men for following my lead and helping to make us all better and stronger!

  • NOLA No Call Beatdown – Northshore Edition

    It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

    Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

    Mosey….

    11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

    Mosey….

    With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

    1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
    2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
    3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
    4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
    5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

    Merkin Wave – with a twist

    All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

    Mosey …..

    Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

    Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

    Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

    Circle of Trust -Butt Splice prayed us out

    Great F2 at coffeterria afterwards.

  • Dodging balls

    The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasn’t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called “pinball.” Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…

    The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.

    The cone is supposed to be in the paint? You can’t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… let’s just play…

    A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.

    Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.


  • Yes, but before you were Grandma’s boys….

    like a day before…you were Good Ole Boys. See proof below.

    good ole boys doing air presses
    circa Jan 09, 2019 6:00am


    Conditions: dawn-ish, cool, wind – 2 knots out of the northwest

    Disclaimer: Ich bin kein…

    Warmup: all 20xIC; side straddle hops, toe touches, imperial walkers, good mornings, arm circles, smurf jacks, ice-skater hops, hill-billys, lunges, squats, air-presses(maybe)

    Mosey to the Taj-Mahal : ladder run; frontward, backwards and laterals

    Then circle-up by the US flag, for bear-crawling, crab-crawling, and inch-worming, mixed in with various exercises of choice

    Mosey to the Justice Center parking garage, top deck, for sprints.

    Mosey back to the trail-head for three minutes of Mary

    Bushwacker leads us out with a prayer. RIP our Southshore F3 brother Terabyte

    Thanks for letting me lead. A good time was had by all who “showed-up.” Although some(one) didn’t get off the bus.

  • The Substitute Q

    We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!

    WARMARAMA

    20 SSH IC

    20 Toe Touches IC

    20 Seal Jacks IC

    20 Windmills IC

    20 Mummy Kicks IC

    20 Good Mornings IC

    20 Knee Highs IC

    20 Butt Kicks IC

    Mosey

    THANG

    1 min Plank

    5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)

    30 sec Side Plank Left

    5 Hand Release Merkins

    30 sec Side Plank Right

    5 Hand release Merkins

    30 sec Plank

    20 Shoulder Taps IC

    30 sec Plank

    recover, 10 count

    Mosey

    3 of the longest block in Mandeville make for a perfect Substitute assignment!!!

    headed north pax jog first block

    sprint second block and

    walk third block

    rinse and repeat… headed back south

    10 count,

    and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!

    Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…

    this creates a stir amongst the men that goes ignored by Q.

    and we begin!!!!

    once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!

    but first… to top off the quad crippler….

    50 Box Jumps OYO

    return back to the flag

    MARY

    20 LBCs IC

    20 Freddie Mercurys IC

    20 Flutter Kicks IC

    20 Dying Cockroaches IC

    20 Hip Ups Left

    20 Hip Ups Right

    and recover….

    COT, BOM, @tankedup prays us out!

    Welcome our FNGs Slap Shot and Strange Brew

    Over and Out… your favorite substitute Q,

    Butt-Splice


  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.

  • Let’s MOSEY

    With no World Cup Soccer themes or any other ideas for a “LOVE FEST Beatdown” dancing in my mind, YHC figured it would be a good time to work off some of those holiday calories that invariably crop up at this time of year.  So, with a big crowd (T-Claps guys) on the day before Christmas Adam, here’s more or less how it went down:

    To get the blood flowing, we did a brief round of SSH, HK, and BK to warm up.  all IC x 15.

    Mosey Eastward, Circle up for some harder hitting exercises before the main course.  Smurf Jacks IC x 20, Monkey Humpers IC x 20, Shooter’s Burpos OYO x 10.

    Now it was time to MOSEY again, however, this time we went westward.  It was back to the corner of Marigny and Lakeshore Dr for some RACES…(Yes, Bushwacker, you heard that correctly).  YHC divided the PAX into two random groups, and each group took turns racing around the first block of Marigny St (around the circle).  While one group was running, the other group did a continuous exercise.  Rinse and repeat x 3.  The exercises were T-Merkins, Squats, Shoulder Taps.  After some pretty intense running, it was time to MOSEY again…this time we went Eastward, all the way to the PULL UP BARS beyond the outfield fence at Harbor Field.  And that distance may have been a little farther than YHC had remembered, as the PAX thinned to a barely connected group.  Once the PAX re-assembled, it was time for some pullups.  As each man did a set of up-to 5 pull ups (apologies to Zoolander and The Hammer, both of whom can clearly can pop out around 20), the remaining PAX did and exercise.  First it was Imperial Walker Squats, then it was Mack Taraji’s, and last it was, Flutter Kicks.  After 3 rounds, and some really cold hands, we MOSEYED back to the flag for a brief set of Mary.  COT, and YHC prayed us out.  Welcome to our FNG, One Eye.  Thanks for letting me take the lead today and pushing me to greater heights!

    Barely Legal, Bolt, Bubba, Bushwacker, Coconuts, Garfield, Jose Mourinho, Mathlete, Maverick, One Eye (FNG), Shooter, Toto, The Hammer, THE Manny, Tanked Up!, Zoolander

  • Perfect Conditions

    Cold wet and windy morning on the Mandeville Lakefront.  Perfect conditions to sharpen some iron.

    Warmup of Imperial Walkers, Seal Jacks, Toe Touches, Lunges, SSHs and Windmills, all IC and 20x except for the Windmills at 10x.

    Mosey Westward to the first COP, a rotisserie of sorts with three rounds on the wet ground.  Round one:  T hand release merkins, right side hip ups, left side hip ups, scuba Steves.  Round two:  shoulder taps, right side straight leg jackknives, left side straight leg jackknives, alternating Supermans.  Round three:  slow count merkins, right side Jane Fondas, left side Jane Fondas, and vintage Supermans. All IC and 10x each exercise.

    Mosey further Westward to partner up and pick up some coupons.  10 minutes of every minute on the minute, rotating between coupon 10 thrusters and 20 donkey kicks with your partner.  50x thrusters and 100x donkey kicks total.

    Then each team completed 50 coupon manmakers and 100 coupon swings, one partner putting in reps while the other ran 50 yards out and back to relieve his partner.

    Last dance with your partner:  back to back Al Gore for a minute, then twisting coupon exchanges 1 minute each direction.  Waterpik, what were you doing over there by yourself?

    Mosey Eastward towards the shovel flag for some sprint training.  Four cones spaced about 10 yards apart.  Accelerate from cone 1 to cone 2, float (maintain speed) from cone 2 to cone 3, and then accelerate from cone 3 to cone 4.  Recovery walk back to cone 1 to repeat; five total rounds.

    Final mosey back to the shovel flag.  100 shoulder taps IC to wrap up the beat down.

    Countorama, nameorama, Pledge of Allegiance in honor of Veterans Day, and Butt Splice prayed us out.

    Thanks for letting me lead guys.  Always a privilege and an honor.  And great seeing so many of you post for the pre-thang foreplay run.  Let’s keep working towards Krazy Ivan dominance.  Recover quickly, Jose.

  • TrUe DowN PAINmeNT!!

    Saturday gloom is nothing less than amazing in the cool of November. Q seems to have gotten a reputation to bring true down PAINments considering Q plays no games!!! With a 630 prompt start it goes like this…

    Warmarama:

    20 SSH ic

    15 windmils ic

    15 toe touches ic

    15 butt kicks ic

    15 knee highs ic

    20 little arm circles forward ic

    20 “” reverse ic

    20 big arm circles forward ic

    20 “” reverse ic

    Thang:

    mosey over to rips

    8 minutes timed:

    10 toe taps on the curb

    up and down a flight of steps

    10 side steps on the curb

    up and down a flight of steps

    rinse and repeat

    mosey

    20 jump squats ic

    20 alternating lunges ic

    20 jane fondas left ic

    20 jane fondas right ic

    mosey

    partner up

    goal 250 merkins together, 250 LBCs together

    one partner partakes in the exercise while the other sprints there and back

    10 count

    10 shoulder taps ic

    10 hip slappers ic

    10 merkins oyo

    indian run back to flag

    stop for 10 freak nasties ic

    10 derkins ic

    10 more freak nasties ic

    MARY:

    20 flutters ic

    20 hello dollies ic

    20 rosalitas ic

    20 dead cockroachs ic

    20 freddie mercuries ic

    20 russian twists ic

    COT

    countorama

    nameorama

    The Manny prays us out!!!!

    over and out Splice

     

  • Nice Fall Weather

    Toto’s Virgin Q

    Nice Fall weather in the 50’s with no humidity so a nice day to get a beat down and have some fun. Missing a few due to hunting so hope they got their workout in.

    Warmup:

    1. 20 Imperial Walkers
    2. Happy Jacks
    3. 20 Hill Billie’s

    Exercise:

    1. Clowney IC (4 jumping lunges, 4 merkins) 7 sets for Clowney’s jersey
    2. Ultimate Frisbee (down team had merkins, squats and lunges)

    Cool Down

    1. 20 LBC’s, 10 Merkins, 20 Freddie Mercurie’s, 19 American Hamer’s

    Fun activity and a good workout. Zoolander prepared with wearing his soccer cleats and Maverick happen to have receiver gloves on. We only lost 4 Frisbee’s during the game. We learned that the smaller Frisbee is easier to catch and there is a bigger field down the way to use next time!