F3 New Orleans

Tag: Milestone Marsh

  • The Backup

    Being called in as a last minute backup can go one of two ways: either you’re a little stressed because you have to plan a beatdown quickly, or maybe the opposite, a little too relaxed, shirking that preparation because… hey, you’re the backup, what’re they expecting?

    Now, I’m not gonna say that YHC came wholly unprepared, not my style.  But preparation was …light.

    We already knew Pik and Wacker were out this morning, so Shooter and I stood in the darkness wondering if it’d be just the two of us.  Then we saw Cowbell’s truck coming in hot… or at least, we thought it was Cowbell’s truck.  It came and went.  Hmm. “I guess that wasn’t Cowbell,” I say to Shooter. “No, that was him,” he responds. And sure enough, the car returns after pulling a three-point turn and Cowbell pops out.  Hmm. Well, it is early in the morning, no judgement here.

    Warmorama:  Torso twist, arm circles, SSH, IW’s, high knees, and butt kicks, all x20 IC.

    Thang:  Mosey a whopping 20 feet to the edge of the basketball court for a mix of suicides and AMRAPS:

    Full court suicide

    1 minute of merkins

    Full court suicide

    1 minute of BB sit-ups

    Full court suicide

    1 minute of jump tucks

    Full court suicide

    1 minute of one leg lateral hops, another minute for the other leg

    Full court suicide

    1 minute of Aussie pull-ups

    Full court suicide

    90 seconds of plank jacks

    Lunge walk half the court, bear crawl back

    1 minute of shoulder taps

    Full court suicide

    Over to center court for a rousing round of Burp n’ Merk (ascending merkins with each burpee), up to 10. Shooter requested we descend back down to 1, as real men would, but time was short.

    Closed it out with some Mary, little manny crunches, hello dolly’s, x 25 in random cadences.

    COT and Shooter prayed us out.  A sincere thank you for the opportunity to better myself with good men like yourselves.

  • Roots

    When planning today’s beatdown, YHC decided it might be a good idea to get in touch with our roots. With that in mind, YHC revisited the roots of the Milestone March. Of course Bushwacker, ever the commentator, accurately pointed out that YHC was not around when the roots were planted by Senor Butt Splice et al. at the Milestone Marsh. Who cares? Not me. And off we went into the Gloom.

    Warmup

    SSH, Arm Circles, Squats, Imperial Walkers

    Thang: 1 minute merkins, 1 minute Big boy sit ups, then timed 1 mile run to the seawall and back.

    Mary:

    Flutter kicks, Hello Dollies, 1 minute Plank, Crunchy Frogs.

    I think I may have forgotten some exercises that we did because that BB is awfully short.

  • All we need is “one”!

    With the Sky illuminating from heat lightning, YHC arrived at the Marsh to plant the shovel flag.. Expecting all the regulars to start appearing as time approached, only “one” ever so consistent Waterpik moseyed up out of the darkness. Respecting the time we dove right in with some warmups..

    12 IC Imperial Walkers, SSH, Toe Touches and Scorpion kicks. 20 IC Butt kicks and Arm circles..

    Mosey around the block returning to the monkey bars. :20 ISI hold followed by :20 of pull-ups. R/R 5x. ISI complete at 1:40 and somewhere in the ballpark of 30-50 pull-ups YHC with the lesser and Waterpik claiming the higher rep count. Moseyed around the block returning to the court for some suicides sandwiched with an exercise between.

    P1 ran half court and full court suicide while P2 did named exercises. F/J

    Flutter kicks, Merkins , Burpees, Putin’s, LBCs, Squats, Sister Marys’s, Jump Squats, Bobby Hurley’s and Mountain climbers..

    With 6 mins remaining PAX completed Mary.

    1 min Plank, 1 min alternating left arm/right arm, 1 min Plank and finished with Nolan Ryan’s 10 IC left/right..

    Appreciate your discipline to always post the Marsh Waterpik!

    Also your energy to push the Q past his limits!!!

    YHC prayed us out

    👍🏻👊🏻✌🏻 till the next Gloom!!!

  • I See ISI

    YHC’s brain could not get past fitting in today’s installment of this month’s ISI challenge of planks increasing by 0:30 a day, with today being 14:30. Fortunately, with the structure for accomplishing that in mind, winging it would not require too much creativity.

    WARMORAMA

    All IC with reps between 10-20:

    Imperial Walkers

    Torso Twists,

    SSH

    Fire Hydrants

    Scorpion Kicks

    Windmills

    High Knees

    Butt Kicks

    THANG

    1 minute plank

    Mosey towards the lakefront, stopping at each corner for 1 minute plank, finishing with on minute plank on the wall.

    10 Box Jumps OYO

    10 Derkins IC

    10 Freak Nasties IC

    One minute plank on the wall, and return to the Marsh in similar fashion.

    Upon PAX’s return, 1 minute plank

    MARY

    25 LMCs

    1 minute plank

    25 100s

    1:30 plank for a grand total of 14:30 of planking and ISI day 29 in da books for our ALL-ISI PAX.

    COUNT/NAME

    Cowbell prayed for our bodies and minds, as well as the kids and the elderly! I appreciate you guys helping your humble Q grow in his leadership. Thanks for posting.

  • Two-fer

    With the Gnarly Nutria in the rearview mirror, YHC and Shooter posted to the Milestone Marsh in the gloom of the early morning looking to get some work in, but with much less to prepare for. YHC noted how more difficult it is to get motivated with no major events on F3’s horizon. But, nonetheless, time marches on and the beatdowns continue.

    After a brief WARMORAMA of SSHs, Arm Circles, and Butt Kicks, YHC and Shooter jumped right in for some action:

    THANG

    Determined to complete all 11 minutes of ISI, YHC started off with a minute plank, followed by two- 5 minute sets of alternating exercises. The first set of exercises was 10 merkins at center court, then 10 hanging leg tucks over at the play equipment. 1 minute plank. The second set was 10 squats at center court and 10 jump pull-ups at the play equipment. 2 minute plank.

    The Marsh has seen it’s fair share of F3 activity lately (AO of the month…Is there such a thing?), so YHC decided it was time for a change of scenery. Let’s mosey to the Lakefront. Stop at each intersection for a minute plank to close out all 11 minutes for the day. Did I mention that ISI is getting tough?

    YHC had some box jumps on the seawall in mind, but the Lake was whipping water around pretty good, so with the seawall all wet (YHC was not in the mood for swimming) and 5 minutes to spare, it was time to head back to the Marsh.

    Countorama, COT and YHC prayed us out.

    Thanks, Shooter, for being so dependable on the post. If not for your commitment, YHC would have been a sad clown today.

  • Not More Rain, Just More Sweat

    Driving back yesterday from a beucolic camping trip in the mountains of Arkansas, YHC was reintroduced to reality by way of constant rain from AR to LA. And sure enough, not willing to remain under the haven of the covering over the basketball court at the Mash, the PAX were quite thoroughly soaked by the COT. But nary a drop of rain had hit us – the relief of cool droplets would have been too much to hope for. Rather, the men of the Milestone Marsh were freely seeping salty swill from every pore not clogged by dust or dirt. This was how it went down…

    WARM O RAMA

    appx x15 IC:

    Toe Touches

    SSH

    Fire Hydrants

    Scorpion Kicks

    THANG

    ISI part 1 – 2:30

    In honor of our brother Coconuts, whom we miss and eagerly anticipate his eventual, fully-healed return, PAX dropped for 10 Burpees every minute on the minute for 5 minutes, followed by a mosey around the block.

    After the second round came ISI part 2 – 2:30

    MARY

    appx x25 IC:

    LMCs (Lil Manny Crunches)

    Putins

    100s

    Leg Raises

    ISI part 3 – 2:30

    COT

    With the will of responsible adults overcoming the ubiquitous mumble chatter, COUNTORAMA, NAMEORAMA, YHC prayed us out.

    Thank you Sirs Cooley and Cowley for posting this gloom and following the lead of this impulsively overbooked sweat angel-apprentice!

  • Holy piñata! It’s a tabata plankorama, Batman!

    Five PAX made it out to the Marsh this morning, itching to get back to work after a grueling holiday weekend.  This included a special appearance by (Chief) Captain Sparkles, who posted despite a traumatic rope swing injury suffered while impressing a lady.

    YHC imagines it looked something like this…

    Despite the busted arm, Sparkles suffered through the beatdown admirably, and we’re all hoping that, once healed, this’ll be the start of a Sparklanaissance. Ok, so here’s what went down this morning:

    Warmorama: Arm circles, SSHs, IWs, toe touches, good mornings, all x20 IC.

    Next up, knock out half the ISI with a 2 minute plank.  Shooter got an early start on this, planking as YHC arrived, so t-claps to him for getting a little extra in today. (And while we’re t-clapping, let’s also give it up for Waterpik, who continued his trend of running to the AO’s. At least someone is preparing for the Nutria!)

    Then over to the monkey bars for a tabata series.  We did three 4-minute series of 20 seconds on, 10 seconds rest.  We alternated between two different exercise each round.

    First round:  merkins / big boy sit-ups

    Second round: squat jumps / burpees

    Third round: hanging knee tucks / mountain climbers

    Next up, a game of Catch Me If You Can: Partner 1 runs toward the lake, P2 does 10 plank jacks and 10 mountain climbers before sprinting to catch up.  Flapjack.

    Once at the lake, we finished up our ISI with another 2 minute plank on the sea wall.

    Since we were there, why not knock out freak nasties, x15 IC?  YHC resisted the (very strong) urge to jump into some Bulgarians…

    And then another Catch Me If You Can back to the marsh, this time with 10x merkins as the exercise.

    Mary consisted of Cowbell Flutters, LBC’s, Freddie’s, and leg raises, all x20 IC.  

    COT, with Shooter praying us out.  This is hands down the best way to start off the work week, so thank you guys for the opportunity to lead, and for your dedication and consistency!

  • Strangers in the night!

    YHC arrived to a quiet AO with no sign of life. With the always posting Water Pik out of town for the holiday week, I was thinking this may be a repeat of a Hans Solo appearance from recent memory. As I walked around the court with mixed emotions not knowing if any brethren would be appearing my hopes were quickly lifted as the site of movement revealed that Amnesia had taken the previous nights EH. Welcome to our newly planted West St Tammany resident.. Shortly there after the likes of Bushwacker coming in hot to join the PAX, we assembled around a dirty center court.. Missing you Captain (Chief) Sparkles, your diligent cleanliness was surly missed this Gloom..

    Warmup consisted of all IC to 15 Toe Touches, Arm circles forward, Arm circles to the sky, Windmills, Cherry pickers (which prove much more effective following Arm circles) and SSH..

    Thang consisted of a series we will call 10s..

    Monkey bars for 5 pull-ups, 10 jump squats and 15 Merkins for 10 rounds..

    Total 50 pull-ups, 100 Jump Squats and 150 on the Mérks for those not wanting to work out the simple math 🤯😬..

    To the court for a mixture of other exercises with full court sprints between.

    25 IC was the count for exercises consisting of Little Manny crunches, Cowbell Flutters, Rosalitas, Ocho Monkey Humpers and Sparky wife pleasers..

    With time quickly expiring we close out with 3 full court sprints to end with the elevated heart rate we all come for in this early Gloom..

    Circled for the count/announce/COT

    YHC closed with prayers for the F3 brethren traveling this week and reminded Bushwacker of my more recent take away to intentionally be KIND and not just nice!!

    Appreciate you fine men following my lead and 👊🏻👍🏻✌🏻 Till the next Gloom!!

  • Everybody Partner Up!… Well That’s Not Gonna Work

    Building a workout can sometimes require some pretty big assumptions. Asking yourself how many people will be there by mentally making a checklist of names. Well this Marsh, I didn’t quite make the best assumptions and had a workout in mind that required everyone to partner up for the majority of what I had in mind. With three people there, there had to be a slight change to the initial strategy. What followed was still quite a fun beatdown.

    Steve and Waterpick were at center court and already started to warmup as the Q was 1 minute late (no one gasps in surprise). After we concluded with some traditional warmup sequences I quickly introduced the “proper pushup” which would make an appearance in the next event.

    A proper pushup is when drop into a standard push-up until your chest touches the ground. Make sure your hips stay off the ground, creating a bridge between chest and toes. Stretch both arms out to the side. Bring arms back to push-up position, come up and return to plank.

    This type of merkin ensures that your form stays true on all reps. Cowbell would be pleased.

    First we did a Colonel Trautman. Pair up (or three people pair for us) and one partner runs 20 yards to the pull up bar and do 3 pull ups while the other partner does 5 proper pushups and then holds a plank until their partner returns. And you do as many sets as you can with in the time frame. We did this for 10 minutes.

    Next we did a lazy dora. An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

    We continued this sequence with freak nasties to 200 reps.

    We then concluded with 5 minutes of mary, counted off, and Waterpik prayed us out.

    Thanks gentlemen for making sure I was not alone today. Partner exercises alone wouldn’t work at all!

    Until next time,
    Grundy

  • The Owl and the Dragonflies: Core Life Lessons

    Another glorious gloom at the Milestone Marsh shows us that valuable lessons in life can be garnered from even the most unexpected places….

    QIC decided that today would be a great time to test out some (in his limited experience) never before tried- by-F3Northshore exercises (save for 1 or 2). The Marsh regulars are always down for a challenge, and as they gathered at center court, the formerly ubiquitous Weinke emerged to once again shine a magnificent light of recall upon the Q in his quest to drop the beat…doooooooown!

    WARMORAMA

    Nancy Kerrigans – on 1 foot, with the other extended behind, bent at the waist, and arms extended outward…arm circles x10f, x10b

    Hairy Rockettes – x20 straight leg kick, touch right hand to left foot and vice versa

    Sprinkler – x20 with arms out in front, torso twist to the right with right knee up to the left and vice versa

    Failure to Launch – x6 hold Al Gore while Q counts down from 10 the tuck jump

    THANG

    With a robust selection from the Core category of the Exicon, the PAX proceeded thusly…

    XYs – x25 Rosalita and Flutter Kick done together in a 4 count. Trickier than it sounds

    Cross-Elbow LBCs – x25 self-explanatory nod to the obliques

    Inch Worm – x25 plank position with feet on a swing, bring knees to chest

    Swerkins – (count MAY have been abbreviated???) again in plank position with feet on a swing, merkin followed by knees to chest

    *while at the swings, a barn owl swooped down near by to see what we were up to*

    Weezy Jefferson – x25 (done in reverse from stated direction) from 10 degrees to 90, legs up on 3 count, down on 1

    Van Goghda – x25 on your 6 with legs spread, sit up r hand to left foot, and flip flop (YHC’s poor brush-burned coccyx is still regretting doing this on concrete)

    Protractor – on your 6 with legs extended straight, raise or lower to Q’s called-out angle from10 degress to 90

    J Lo’s – x25 in chill cut plank, pivot hips to the ground side to side

    Panseys – x5 pull up and hold, then raise straightened legs to 90 degrees (or at least attempt to) then lower legs and back down

    Never Cross Dolleys – x25 Hello Dolleys with arms out in Iron Cross position

    T-Bombs – x25 (look for these very soon at a Saturday beat down near you!) start in crab position, 1 kick legs straight out, 2spread legs aprt, 3 bring them back together, 4 back to crab position

    And Finally…

    Steinls – 2 sets, 30 second plank, 30 second chill cut plank, 10 merkins, 5 IC r leg peter parker, mountain climber, parker peter, followed by l leg, 10 more merkins, then return to plank, rinse and repeat.

    COT

    Waterpik did us the honor of leading us out in prayer

    As we were spending so much time facing up, the PAX observed our visitor the barn owl stealthily perched on a rafter, hunting dragonflies that had trapped themselves under the ceiling thinking they’re freedom awaited them at the source of the daylight now streaming through the translucent skylights. She would swoop up and abscond with a crunchy morsel to devour in a near by tree. Repeatedly, she kept coming back to the buffet.

    2 lessons dawned on YHC watching this play out:

    1, Don’t necessarily follow the light, it can sometimes be an illusion (all that glitters is not gold)

    2, If you want to catch fish, go where the fish are.