F3 New Orleans

Tag: Milestone Marsh

  • President’s Day Celebration

    PAX: AKBAR, GROVER, HOGSBREATH, RUSSO, SHOOTER

    QIC checked the weather a lot last night wondering how cold and wet it may be, and how much to modify if necessary. Alas, there was no rain and the plan would go as scheduled. Today we celebrated the athletic prowess of our past leaders of the free world.

    Warm Up: SSH, Windmills, Grass Grabbers, Torso Twist, Imperial Walkers x 10-15 IC

    Thang: Celebrate our most athletic Commander in Chief’s and their respected sports. Mosey stopping at each block for work on Noah’s Ark to the lakefront and back.

    Each exercise consists of 2 rounds of Tabata: 46s work and 15s rest.

    1. George W Bush: Running | Run/Sprint between each block
    2. Woodrow Wilson: Cycling | Freddy Mercury
    3. George Washington, Abraham Lincoln: Wrestling | Bear Crawl, Crawl Bear
    4. Jimmy Carter, Barack Obama: Basketball | Bobby Hurley’s
    5. Ronald Reagan, JFK: Swimming | Scuba Steve’s
    6. George H Bush Baseball | Squats with arms out straight
    7. Teddy Roosevelt Wrestling, Boxing, Jujitsu | Jujitsu hips**
    8. Gerald Ford, Dwight Eisenhower: Football | Up Down Merkins
    9. Richard Nixon Bowling | Bowler’s Lunge

    Interesting Facts:

    • Woodrow Wilson – once biked more than 200 miles from York to London
    • Ronald Reagan won a Gold Medallion in the international swimming hall of fame and reportedly saved 77 lives as a lifeguard in his youth
    • John F. Kennedy swam at Harvard, In WW2, his PT 109 was sunk and he towed an injured crewman to an island by dragging him with the strap of his life-vest in his teeth.
    • George H Bush  played first base for Yale
    • George W Bush played baseball at Yale, and like to cycle and run. He ran the Houston Marathon in 3:44.
    • Jimmy Carter played baseball in high school as well as basketball
    • Gerald Ford played football at Michigan and won championships in 1932/33 and MVP in 1934. He was recruited to play for Green Bay and Detroit, but decided to go to law school at Yale.
    • Richard Nixon installed the bowling alley in the White House

    Mary: Heels to Heaven, hands to heels, leg raises, American hammers

    Count, Nameorama – YHC prayed us out

    Lagniappe F2: Hogsbreath had to split but the rest of us went to Waffle House for a well deserved hot breakfast.

    Til next gloom – Akbar

    Moleskin

    The run was really nice and kept us warm – better than sitting on the basketball court – although coming back, we were against the wind. It was so cold that Shooter wore pants, but will be much colder tomorrow.

    Wasn’t sure about the timing and how 46 seconds would work, but it was challenging on the squats, lunges, Hurley’s, and even Scuba Steve’s, Worked a lot of legs today.

    **Jujitsu Hips: lay on the floor with arms extended to the side and your knees just slightly bent. Cross your right leg over the left thigh, digging your right heel into the ground and letting your right hip come off the ground. Now put pressure on your right heel and lift your bottom slightly off the floor, sliding your left leg out from underneath your right and preparing to twist your hips to the other side. Next, repeat on the other side by crossing your left leg over the right.

  • Blocks (Almost) Before Breakfast

    Early day after watching the superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey.  

    WU SSH, IW, Windmill, Self Love

    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections. 

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.  

    Stone Mountain | Mountain Climbers 

    Bulgarian Split Squat (each leg), Freak Nasty

    Merkin, Rocky Balboa’s

    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out.

    Good work and good conversation today guys.

    Til next gloom,

    Akbar

    Moleskin

    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. 

  • The W.A.S……….

    With the return of Steve and Hogsbreath from quarantine the Marsh had a nice showing of 6 PAX. Our Editor and chief of emails sir Wacker, so eloquently mentioned the Fartsack in the weekly blast that he took it to heart and sacked yet again. Was it the cold 🥶? Perhaps it was the rain 🌧 that did it? One only needs to wonder whether the influence poured over to the reliable postmaster Cowbell? Nevertheless the YHC kept in consideration the conditions and built the beatdown under the protection of Mandeville’s overhang at the Marsh.

    warmup

    15IC Imperial walkers, SSH, Windmills, Toe Touches, Butt kicks, High knees and Torso twists.

    thang

    Two workouts from the Exicon. First was the William Wallace with Coupon. P1 held variety of planks and core exercises while P2 took center court for reps of 10 and 20. Reps of 10 8 count body builders, squat thrusters, kettle swings and alternating one arm elf on the shelf. Core plank, chill cut, left and right arm high. Reps of 20 chest press, curls and overhead press. Core Nolan Ryan’s left and right and reverse plank. Upon completion stayed partnered for The W.A.S.H. PAX able to get through the S. Instead of cumulative count all reps on OYO while partner ran suicides free throw, half court, free throw and full court. Rep count was 50 Hand release (instead of wide arm Merkin), 100 American Hammers and 150 step ups (75 each leg). With time expired PAX circled up for namarama, announcements and COT as YHC closed us out.

    Appreciate you men posting in unfavorable conditions and following my lead!

    👍🏼👊🏼✌🏼 Till the next Gloom!

  • Pumpkin Spice Latte

    All these holiday drinks…peppermint mocha, hot buttered rum, eggnog…anyway, inspired by recent coupon beatdowns, YHC had the idea to add a little SPICE to today’s beatdown by adding something new. After all, its the holidays and YHC likes the holiday drinks. So, desperately rummaging through the garage hoping to find a new crazy coupon, YHC settled on an old punching bag. Not nearly as manly as Moby’s chain or as rock solid as Hogsbreath’s cinder block RUCK carry, the punching bag served it’s purpose.

    With temperatures in the low 40s, YHC led the PAX through a longer warmup consisting of a mosey to the 4 corners around the Marsh with exercises at each corner. Squats, Merkins, Smurf Jacks, Flutter Kicks, Hello Dolly’s, Bear Crawl, Lunge Walk, Jog Backwards, Shuffle to each side.

    Thang

    3 Tabata Sets (30 secs, 10 secs Rest)

    The exercises were Burpees, Thrusters w/ cinder Block Coupon, Jack webbs w/ coupon, Curls w/ Punching Bag. The PAX alternated through each exercise during the 10s rest period, so each man did the exercises 3x.

    Mosey around the Block again to cool down before the closing out with some Mary: crunchy frogs, 100s, Putins, Freddy Mercs.

    Thanks, Men, for another great year for the F3 Northshore PAX. I am so grateful to be a part of such a great group of men. And I look forward to many more to come.

  • South Pole Bound

    20201214
    Q: Hogs Breath

    This was the [Louisiana] VQ of Hogs Breath. The wind was whipping and the 51* sure felt like we were heading to the South Pole! Trying to pull history into the Q, Hogs Breath found out that on 14 Dec 1911 Ronald Amundsen and four men reached the South Pole. Water Pick arrived to confusion finding that Hogs Breath had already planted a shovel flag!

    DISCLAIMER: Given

    Warmup: 

    10 Mount Man Poopers, 10 Arm Circles (in all directions), 10 Hairy Rockettes, Alligator Merkins across the basket ball court.

    THE THANG

    Grabbing coupons we began our “restrictor plate march” aka an Indian run while we carried cinder blocks. The pax began a brisk walk toward the lakefront, while the six would sprint to the front, utilizing a variety of different holds with the block. Shout out to Hammer who complited the March, only two days after a vasectomy!!!! The march still allowed for much mummblechatter on the way!

    Once we arrived at the lakefront, starring at an ominous rising sun, we circled up to continue our South pole inspire beat down. We did a 5×5 of:

    S- squats

    O- one arm merkins

    U- up right rows

    T- thrusters

    H- Hydrohalic squats

    After each round we took a 10 second countdown in a rotating fashion.

    Then… We had to return back to the flag. Continuing our restrictor plate march.

    Upon arriving the Q had a brainfart and though we had an extra 15 mins instead of our 6 mins. Luckily Bushwacker corrected him and we rounded out with 6 MoM;

    25 SSH

    Gas Pumps

    Big Boy Sit ups

    Heels to heaven / leg lifts

    And rounded it out to 100 100s

    Ended with Number-O-Rama, Name-O-Rama, COT

    MOLESKIN
    Words of Wisdom: “Victory awaits him who has everything in order…luck we call it.

    Defeat is definitely due for him who has neglected to take the necessary precaution…bad luck we call it.

    Adventure is just bad planning”

    Ronald Amundsen

  • Tres Amigos Mosey

    YHC and family hit the Cradle to the Grave drive through exhibit last night with a hot cup of Mexican Hot Chocolate – containing cayenne pepper and cinnamon. We could have used another one this morning as Grover accompanied the Q arriving at 5:10  to a chilly 40 degree gloom. A few minutes later Waterpik showed up and we got to work.

    Warm Up

    Grass Grabbers, SSH, HillBillies x10 – while waiting to see if Cowbell would arrive. 

    Mosey to the lakefront stopping at intersections for Imperial Walkers, Self-Love, Torso Twist x10

    Thang: Slow Tempo on the Wall: IC x10 each

    We slowed it down and mixed it up a bit with slow tempo exercises, most starting in the Dirkin position. Twinkle Toes and Monkey Humpers were NOT on the wall, because the last place we wanted to end up was in the lake. 

    • Dirkin | Freak Nasties
    • Side Plank Lifts | Bulgarian Split Squat
    • Mountain Climber | Twinkle Toes (Al Gore calf raise)
    • Irkin | Monkey Humpers
    • Peter Parker | Diamond Irkin
    • Stone Mountain | Body Saw (chill cut calf raises)
    • Plank Rows | Superman (4ct)
    • Wirkin | Copperhead Squat

    Mosey back to Marsh stopping for 10 Jump Squats, 10 Merkins,  OYO

    Playground:  10 pull ups, 10 hanging knee  raises

    Mary 

    Sweat Angels (hello dolly with arms), hands to heals, heals to heaven, LBC

    Crunchy Frog for @cowbell E2k for @bushwacker

    Count-Name-Orama

    Announcements: 

    • FIA Saturday in Covington
    • Don’t miss DEFCON this Saturday at the lakefront

     YHC prayed us out

    Parting Thought

    “Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi

    Til next gloom, 

    Akbar

  • Monday Morning Rush

    YHC was already thinking about modifications for the Monday Milestone Q after reading @the-hammer’s pre-blast Friday. What could we do that didn’t work any part of the body that a burpee works? Would I add new meaning to the phrase Modify as Necessary? What could I do when I can’t even lift a cup of coffee?

    Enter the Red Barchetta, slightly intensified. A routine that gets your heart pumping, just like the song by Rush.

    Warm up: IC x 10–15 SSH, Imperial Walkers, Grass Grabbers, Torso Twist, Self-Love

    Mosey to the Lakefront to witness a beautiful array of stars on a clear morning

    Thang: Red Barchetta

    Sprint to the first street light, @ 100 yards, do exercise, mosey back, plank for the six

    • 100 Yards 100 SSH
    • 100 Yards 75 Mountain Climbers
    • 100 Yards 50 LBC
    • 100 Yards 25 Merkins
    • 100 Yards 10 Waterpik Squats

    Mosey to the stairs at Rips

    • 50 Calf Raises, 25 Freak Nasties
    • 25 Calf Raises, 50 Freak Nasties
    • 30 Calf Raises, 30 Freak Nasties

    Mosey back to the Marsh

    25 Jump Squats OYO

    Mary IC x 10-15

    WW1 Situps, heals to heaven, hands to heals, crunchy frogs for @Cowbell, flutter kicks

    Missed you @steve @bushwacker

    Count, name-o-rama

    Anouncements:

    FIA email coming soon to those signed up – 1st beatdown in early December; Turkey Trot Thanksgiving Day

    COT: Grover prayed us out

    Thanks for hanging in there this morning with a beat up 49 yr old (50 in 27 days!)

    Until next gloom – Akbar

  • Stranger Things

    It was quite nice in the gloom this morning when YHC and Grover arrived to a cool 65 degrees and a clean Milestone Marsh. We noticed that the picnic tables had been moved to the far side of the fence, something I’ve never witnessed before. That would be the beginning of the strangest post I’ve ever been a part of in my short time at F3.

    Pik, Pixie Stix, and Steve soon arrived and we circled up with OYO stretching and grumbling of sore shoulders from H8!

    Warm Up:  SSH, Imperial Walkers, Self-Love, and Arm Circles front and back x 20 each

    Cowbell came speeding in as usual – having arrived on time at Grandma’s House just a few minutes earlier – realizing it was Monday rather than Tuesday. 

    Short jog down to Mariny and back; pick up blocks and meet at the corner of the court for instructions

    Thang: Block Murph 

    YHC was explaining we would honor our veterans today, specifically Lieutenant Murphy, since yesterday was Veterans Day. But it actually wasn’t, because Veterans Day is this Wednesday. Can you see a pattern here?

    4 corners:   

    20 Block Curls, 20 Block Rows, 40 Block Presses, 60 Goblet Squats, .2mile run

    Rifle Carry on long sides of the court, 1 arm farmer carry on short sides

    Rinse and Repeat x 5

    YHC had some anthem tunes ready, specifically for Hammer (no show), and was worried a bit about how loud it might be so early in the morning – keeping it low not to disturb the neighbors.

    Round 1 was finished 10 minutes in when things really got weird. 4-5 vehicles pulled up to the Marsh with windows down, bass thumps, music blaring, and @8 people stepped out with khaki cargo pants, jackets, flashlights, and .…….basketballs?

    What is happening man? Who decides to play bball in the dark @ 5:30 on a Monday morning? We pressed on, and modified an already modified Murph by moving to the street. 3rd round in, we saw a few people riding their bikes past the Marsh fully dressed in non-workout attire, presumably on their way to work or coming in from the night. 

    15 minutes left, another modification was announced. We would finish the last 2 rounds of block work, make 1 more run and call it a day.

    All finished with 100 Curls, 100 Rows, 200 Block Presses, and 300 Block Squats. And some running.

    Mary:  1 minute left, Crunchy Frogs for Cowbell, IC. Only YHC did not do Crunchy Frogs, but American Hammers. After being called out, quickly switched to the correct exercise until 6:00am 

    COT: Grover prayed us out

    Even the COT was strange, our blocks still by our side, loud flashlight basketball, and another strange occurrence. Guy comes out of the house across the street and starts his car, moves it out of the way – parking it on the side street –  then starts his other car up and takes off – leaving the original backed out car still running.

    Count, Name-O-Rama, Announcements

    Thursday Oct 12th: 1 Mile time trial at the Scramble, F2 Flag making party @ Cowbell’s, Turkey Trot on Turkey day

    This is one beatdown I will never forget. Thanks for letting me lead.

    SYITG,

    Akbar

  • Dabbin’ With the Homies

    James, Stanley, and Benjamin walk into a bar….

    OK, it was actually a darkened, trash-strewn basketball court and playground we, on the north shore fondly call The Milestone Marsh. And the PAX was there to do business, so to business they got.

    WARM UP

    It was an imperative to get the heart rate rolling quickly so QIC started with some quick rounds of High Knees, Butt Kicks, and SSHs. We slowed the tempo and turned the focus elsewhere on the anatomy before heading out to the intersection.

    THANG

    The Marsh was where YHC was introduced to the Dab by our gone-but-not-forgotten comrade Coconuts, and is the sole location where it has been unleashed in my experience. And so it was that we three ventured forth and completed 10 Burpees EMOM for 5 minutes then running 400 meters, and repeating 4 times.

    MARY

    To be perfectly honest, procrastination on this back blast has directly lead to a constipation of the brain. There may or may not have been a slight bit of wrap-up.

    COT

    I believe Pik prayed us out and there was a great deal of appreciation for my fellow F3 brothers!

    Thanks for Dabbin’ with your homey!

  • Raccoon before the Rumble

    YHC arrived early in the gloom this morning to a cool 62 degrees and a quick walk around while Grover got some additional shuteye in the car. I was greeted by a Racoon perched on a tree, and wondered if he had cleaned up the Marsh for us. He disappeared but made a couple more appearances before the Rumble scared him off.  The sorely missed Bushwhacker arrived next.  After a brief catch-up, Bush wakes up Grover like a scene from a horror movie as more dark bodies arrive to the gloom and we circle up. 

    Warm Up x10 IC

    SSH, Cherry pickers, Torso Twist, Self-love, Plank Jacks, .2 mile run

    Thang 1: Ascending Ladder, OYO/IC

    5 Pull Ups, 10 Stone Mountain, 15 Supermans, 20 Hand Release Merkins, 25 Twinkle Toes (Al Gore with calf raises), 30 Bulgarian Split Squats, 35 Freak Nasties, 40 Plank Jacks, 45 LBC, 50 SSH, .2m run

    About the time we got to the Supermans, Cowbell told Grover “We need to set a date – with a pregnant pause before adding – for the flag party.  We all got a chuckle, and were happy Cowbell finished the sentence. 

    Thang 2: Broken Ascending Ladder, OYO/IC

    1. 5 Pull ups
    2. 5 Pull ups, 10 Stone Mountain
    3. 5 Pull ups, 10 Stone Mountain, 15 Superman
    4. 5 Pull ups, 10 Stone Mountain, 15 Superman, 20 Hand Release Merkins
    5. 25 Twinkle Toes
    6. 25 Twinkle Toes, 30 Lunges
    7. 25 Twinkle Toes, 30 Lunges, 35 Freak Nasties
    8. 40 Plank Jacks, 45 LBC’s, 50 SSH

    Mary

    Crunchy Frogs IC x20; Leg Raises, Hello Dolly, Heals to Heaven, Hands to heals x 10 IC

    Count/Name-o-rama

    Announcements

    1. Halloween dress up beat down Saturday at the Mothership
    2. Cowbell and Grover’s F2 flag making party,  possibly November 12th, at Cowbells house with pizza and beer. More to come later. 

    COT  – YHC prayed us out. 

    Thought for the day:

    Bad things happen everyday, the difference is how we deal with it. Life is 10% what happens to you, and 90% how you respond to it. 

    Always a great way to start the week at the Marsh, thanks for letting me lead.

    ‘Til next Gloom,

    Akbar