F3 New Orleans

Tag: Milestone Marsh

  • A Miscue at the Marsh

    This morning’s beatdown had no creative themes and no coupons were used. There were no musical numbers. And this backblast (probably) won’t have any rhyming couplets. And that is because this beatdown, though it was to be led by the always-reliable and always-creative Grundy, was, in fact, Grundy-less.

    But that was no problem with the crew the Marsh brings in these days. There was some Saints-Eagles chatter while we waited (Bushwacker reminding us that Grundy usually comes in hot), but alas, we eventually had to pull the trigger and YHC was the first to grab warm-up duties.

    Warmorama: Good Mornings, Toe Touches, Windmills, SSH, Seal Jacks, High Knees, (all 20x IC) and 20x merkins OYO.

    The Thang: Started with a warm-up run around the block to hit our 1 mile ISI challenge, then off to the pull-up bars to get to business:

    1st Set of 7’s: 6 pull-ups to 1 merkin, down to 1 pull-up and 6 merkins.

    2nd Set of 7’s: 6 hanging knees-to-chest to 1 burp-up (NOT to be confused with a burpo. Totally different and YHC knows the difference, totally.)

    Over to the rickety metal benches for some loud leg work:

    • Left leg knee ups, right leg knees ups, 10x IC.
    • Irkins 10x IC
    • Left leg Bulgarians, Right leg Bulgarians, 15x IC.
    • Freak Nasties, 16x IC
    • Box Jumps x10 (cut short, as we only intended to wake up the neighbors on Livingston, not the entirety of Old Mandeville).

    [Sidebar: All numbers above are entirely accurate, Wacker. Though YHC will admit he’s lucky that he does not have to be audited by Grundy (since, again, he was not there).]

    Over to the court for a round of: Monkey Humpers 20x IC, followed by bunny hopping half the court, bear crawling the rest. Rinse and repeat back.

    And finally some Mary: big flutter kicks, little flutters, hello Dolly’s, Freddie Mercs., all at or around 20x IC.

    COT, Pik prayed us out. Thanks men, enjoyed the impromptu lead! And thank you, Grundy – looking forward to tomorrow’s meeting with Sandy!

  • Dirty McDuece and the Fart Sack

    En route to the Marsh, YHC anticipated some HATE, some 40 degree, t-shirt wearin’, sweat angels, and some inspiring men whose presence would spark the beginning of another fruitful day. All expectations were duly met, with the exception of the presupposition of sweat angels, as we found ourselves, despite confirming the previous night, Shooterless in the gloom! *ahem* FART SACKIN *cough* (pot, meet kettle) Waterpik covered the 40 degree t-shirt, The youthful Grundy posted as indicated Saturday, and the Monday staple Garfield reminded us by his consistency that age is just a number (RESPECT RESPECT).

    WARM O RAMA

    15-20 IC:

    AirPresses

    Arm Circles

    Imperial Walkers

    Toe Touches

    Hi Knees

    Fire Hydrants

    Scorpion Kicks

    THANG

    It was time to drop YHC’s 2nd McDuece of the morning…the dirty kind! (slightly extended)

    Regularly 4 sets (5 today) of 3 exercises (chest,core,legs) at 12 reps each. The PAX ran the long block and back in between each set.

    1. Merkins, LBCs, Squats
    2. Hand Release Merkins, Flutter Kicks, Calf raises
    3. Dive Bomber Merkins, Freddy Mercurys, Monkey Humpers
    4. Diamond Merkins, Dying Cockroach, Al Gore
    5. Shoulder Taps, Crunchy Frogs, One-Legged Squats (no actual balance necessary)

    Over to the equipment for OYO:

    5 Pull Ups/5 Big Boy Sit Ups (rinse & repeat)

    5Ausie Pull Ups/5Rower Sit Ups (rinse & repeat)

    5Reverse Grip Chin Ups/5 LBCs (rinse & repeat)

    MARY

    On your 6, right foot over left knee, left elbow to right knee x10 – FlapJack x10

    1 minute each: Chill Cut Plank, Mission Impossible Plank, regular plank

    COT

    Garfield prayed us out which got QIC’s gears turning as the PAX set out to tackle, or gently coerce into submission, the day!

    Amen roughly means “It is so”, and derives from the Hebrew amen (with a dash over the a and e) which means “certainty” or “truth.” Many things in life are certain or true, we know them to be so. Understanding the “hows” or “whys” of such things are not, however, always so certain. Why do we derive strength from others? How do we inspire family, friends, and co-workers to strive to be their best selves? We see, we acknowledge, we know… sometimes it’s simply enough to appreciate and say Thank You! (and good night?)

    Thank YOU brave warriors of the gloomy marsh, for submitting yourselves to my implied experience and following my lead, as I gladly pay my F3 dues

  • Where Yat?

    Dec 31st means out with the old in with the new… but first we need to know where were at to know where were headed. todays beatdown was based on our previous endeavor of the go ruck challenge and basically the marshes reason for existence. How many merkins, big boy sit ups, and pull-ups can you do in one minute of time along with a timed mile run 😉

    WARMARAMA

    20 ssh ic

    20 toe touches ic

    20 high knees ic

    20 windmils ic

    20 mummy kicks ic

    20 good mornings ic

    20 little arm circles forward ic

    20 ” ” backwards ic

    THANG

    partners keep count and accountability during

    1 min of merkins

    partners switch

    1 minute of big boy sit ups

    partners switch

    1 minute of pull ups

    partners switch

    1 mile timed run to the lakefront and back

    MARY

    20 lbc ic

    20 fred mercs ic

    10 leg lifts ic

    20 flutter kicks ic

    15 hip ups left ic

    15 hip ups right ic

    cot

    bom

    the manny prays out

    thanks and Happy New Year to all you go getters!!!

  • Nightmare before Christmas hangover!!

    With the dreaded sound of the alarm at 0430 Q arose still haunted by the previous Nightmares he experienced midday Sunday. While a fartsack is much easier to pull off when your not the Q for the day, consideration of pitching a curveball to a fellow F3 Brother did indeed cross my mind. However, knowing I Ehed Garfield from the Nightmare before Christmas it was most fitting to skip the snooze and commit with no excuses. Arrived hot at 0500 to 4 brethren awaiting at center court of the Marsh. Knowing we would be down one of our regulars for the day Ringo, instructions were brief and jumped right in.

    Warmup

    All IC 10 Good mornings, Toe Touches, Windmills, Butt kicks and Mummy kicks..

    Moseyed to the seawall for some Aiken legs. Consisted of 20 Squats, 20 Box jumps, 20 Leg lunges and 20 skip Jacks. R/R (3). Recovery walked a few and then moseyed to our lighted bus stop on Girard. Upon arrival we did a series of Burp O  to 10 R/R (3). Squat position down to Merkin and back to squat. This one reminded Water Pik of a lineman football drill in his distant past in which he may or may not have participated. Will need to clarify that one with some chatter at the Scramble. Moseyed back to the AO for some Bolt 45s with a little lagniappe on top. Did 4 rounds of Bolts followed by 70,80,90 and 100% sprints baseline to baseline between each set.. With 5 mins to spare we took to our six for Coconuts favorite of the day Core work. LBCs 20 IC, Hello Dolly’s 20 IC, Nolan Ryan’s each side 10 IC and finished things up with a min of Chilcut plank..

    Count, announce, COT

    👏🏻 to Coconuts for praying us out with a reminder of the season and the reasons of thankfulness!!

    👊🏻 to the PAX for keeping me accountable and allowing me to lead.. 

    ✌🏻 till the next Gloom!

  • Calling the audible at the Marsh

    When a fellow F3 Brother gets called in early to work, it becomes necessary for an audible by the PAX to make sure we start the week off right at the Marsh..

    Arrived to the Marsh noticing Ringo ready to roll for his 6th Post in a row.. Coconuts has nailed down the exact timing of the snooze, alarm to arrival at the AO coming in at 0500 sharp…

    warmarama

    All IC to 10, Good mornings, Toe Touches, Windmills, SSH, Imperial Walkers, Hillbillies and ISI 24 Jump Squats..

    Moseyed to the Lakefront for use of the Wall 15 IC Freak nasties (Steve fav) looking forward to his return, Step ups 15 IC and 15 OYO Derkins. R/R.

    Moseyed to RIPS for a little stair work. 2 PAX stayed down completing a series of Plank Jacks, lunges and Merkins as the each cycled up and down the stairs until each completed.

    Passed the baton to Coconuts for the close. Moseyed the PAX back to the court for fun and games. Bear crawled baseline to baseline, bunny hopped back 5x at which we dropped for  3 Burpees. Each PAX tried implementing Jordan or Wilkins style hops to get as few Burpees as possible. Cycled 2 rounds which proved to be enough for now with hopes of getting to 5 cycles in a future post near you. With 13 mins to spare we converged on the playground for 3,6,9 (10)

    3 pull-ups, 6 Merkins and 9 Squats in 1 min cycles..

    Met back at center court for the count, announce and COT.

    👏🏻 Once again to Ringo for the consistency in his second week of posting..

    Appreciation to Coconuts for the co-Q and taking us out in prayer…

    ✌🏻 Till the next Gloom..

     

  • Card tricks at the Marsh

    Arrived at the Marsh from the Holiday weekend with the deck of cards in hand. Looked to be a ghost town as the Q only noticed the sights of Garfield sitting in the warmth of his vehicle. Next a new vehicle the Q had not seen in post past pulls in. Out jumps our FNG at the Marsh, welcome Ringo. As he walks up to the PAX Q noticed another coming in hot. But of course a weekly AO would not be the same without the POSTmaster himself Coconuts.. Read quick disclaimer and jump into the warmup.

    15IC Imperial Walkers, SSH, Hillbillies, Smurf Jacks and Tor touches.

    YHC dispensed the instruction of how the deck would flow at multiple points throughout the workout.. Cards were worth face value  ♥️ Representing cardio, ♦️ Legs, ♣️Core and ♠️ Upper body..

    First round showed mostly ♦️ (Squats) and some ♣️ (Flutter kicks). As well as the first joker at which the FNG was offered the opportunity to chose upper or lower for a 25 count. Choosing upper we did 25 shoulder taps.. Moseyed to RIPs on the lake.

    Round 2 produced ♥️ (Sprints up and down the stairs) and a few ♦️ (Leg Lunges). Moseyed to the make shift bus stop.

    Round 3 ♥️ (Knee ups), ♦️ (Leg lunges), ♣️ (Freddie Mercury’s) and our first introduction to some Merkins. Moseyed back the court

    Final round included some ♦️ (Leg lunges), ♣️ LBCs and our 2nd joker made its appearance at which the PAX had to complete 25 pull-ups or as many as possible with the 4 mins remaining. Kudos to Coconuts completing the 25 OYO..

    At completion we circled up to learn some more about our FNG restaurateur-drummer named Ringo… talked about Matheletes beatdown from Saturday, which seemed to be interesting with varying concrete bowling balls.. Garfield shared they were up for adoption to anyone interested which tells me it’s not the last of those balls at a post near you…

    Thanks for the lead and Appreciate the commit to post brothers of F3!!

    👍🏻👊🏻💪🏻✌🏻Till the next Gloom

  • CAAAAR!….GAME OOON!

    It should be illegal for cars to drive past the Marsh at 5:05am in Mondays unless they’re tardy to post…just saying.

     

    WARMIN’UP

    20 IC Toe Touches

    20IC High Knees

    IC: 15 Arm Circles forward, 15 Arm Circles backward, 15 Cherry Pickers

    20 IC Butt Kicks

    OURTHANG (COSANOSTRA)

    Starting @ Lamarque/Jefferson with 25 Merkins OYO, Jog to the lakefront, with 25 Merks @ each intersection (Beware the oncoming headlights of impending doom!).

    @ seawall: IC 25 Freak Nasties

    OYO 10 Box Jumps

    IC 20 Freak Nasties

    OYO 20 step ups (10 each leg)

    IC 15 Freak Nasties

    IC 10 Freak Nasties

    Mosied to Rips:

    While PAX did Freddy Mercurys half the time and Heel Pulses the other half, each man did 10 squats, ran up the stairs to the landing, 10 squats, down the other side, 10 squats, back up, 10 squats, back down to starting position, 10 squats

    Due to time constraints, the only points that saw action was the 1st intersection and home base. Mosied back down Lamarque with ten Burpees per stop.

    Another day marked for greatness, as Waterpik prayed us out!

     

  • Seemed like a good idea at the time…

    YHC had heard that both fall weather and EIEI had returned to the F3 Northshore, so naturally it felt like the right time to make an appearance.  And while neither of those turned out to be true (or were at the very least very premature), it was still a very welcome sight to see the regular crew roll into the Marsh this morning after such a long absence.

    Saturday’s New Orleans convergence marked YHC’s first beatdown in 4 months.  It felt great to be back even though, predictably, there were a few speed bumps: slightly off-cadence, misremembering exercises, and, of course, losing all arm strength about halfway through.  I could barely move the next morning.  Still, when I noticed an empty slot in the Q sign-up yesterday, it seemed like a brilliant idea that my (temporary) return to the Northshore should be marked by my very own Q.

    Brilliant idea indeed – until YHC got up this morning and still couldn’t quite bend over to tie my own shoes.  This beatdown would be a “do as the Q says, not as he does” type of event, with no comments on the Q’s form, please.

    Warm0rama: SSH, ISW, toe touches, windmills, high knees, butt kicks all at or around 20x IC.

    The Thang:

    My original thought was that this entire thing would be filled with AMRAP challenges, which would provide two things: a break from counting cadence that would give me (literal and much-needed) breathing room and also the ability to go at my own pace (again, much needed with this crew of hard-hitting Northshore men).  That didn’t last too long, but we did start with two AMRAP challenges:

    • 90 seconds of hanging knees-to-chest
    • 3 minutes of 8-count bodybuilders

    Somewhere in here, mid-bodybuilder, Bushwacker informs me that, if I didn’t already know, if I hadn’t been keeping up – the beatdowns have taken on a lighter, more playful vibe since the end of the summer… playing football, frisbee, etc.  Touché, Mr. Wacker.  As if 3 minutes of bodybuilders wasn’t fun for you.

    Next up, sprint the block to Marigny, winner foregoes the 20x IC shoulder taps that would follow.  (As expected, the winner – Pik – refused the special treatment and knocked out the shoulder taps with the rest of us.)  Sprint the next block to Girod, Peter Parkers, 20x IC.

    Then a mosey up to the Old Rail parking lot for a pub crawl: 1 derkin, bear crawl across to the opposite curb, 2 derkins, back, 3, and so on, up to a miserable 13.  YHC had done this one a while back in the pouring rain, and had somehow remembered it fondly.  Today it was just awful.  So I can’t really blame Shooter, who was ready to pitch in and book my flight back to L.A.

    Mosey back to the Marsh for some Mary: Leg Raises & Crunchy Frogs, Jane Fonda’s, pulses, heel to knees, all 20x IC.

    Countdown, announcements, and Garfield prayed us out.  Thanks guys for the warm welcome back.  I can’t tell you how much I appreciate being back around such a group of inspiring men.

  • Round Robin Q at the Marsh

    With no one signed up on the Q Sheet, the Men at the Marsh huddled up and called an audible to a round robin Q to start the week off.  It was a true team effort!  And, apparently, unlike Saturday, there were no celebrities posting at the Marsh. However, there was some chatter about New Orleans’ most famous celebrity, Drew Brees.  Here’s to hoping Drew Brees’ record breaking evening goes as smoothly and as well orchestrated as our Round Robin Q on this Gloom.

    Warmup w/ me, the Pik, the Waterpik.

    SSH, WM, HK, BK, Arm Circles.  All IC, to 10.  It may have been 15, but who’s counting?

    Let’s get the party started:

    35 Merkins OYO

    Bear Crawl from one end of the court to the other.

    Back pedal from one end of court to the other.

    Bear Crawl again.

    Last, run 2 line drills.

    Next Up to Q was the Pelican.

    His idea…Mosey to the Lakefront, to Rips in particular for some Calf Raises.

    Each man does 5 Calf Raises on each step to the top, then jog back down the other side.

    Next, each man does one leg Calf Raises (3) up the steps, alternating feet along the way.  Jog down the other side.

    10 Derkins, then

    Mosey to seawall for some Freak Nasties, 20 IC.

    With 15 minutes left, Coconuts gets his turn to play Q for the day.

    Mosey back to Marsh for some SERIOUS WORK!

    Circle up at center court. Time’s almost up.

    Set of 30, broken into 3 individual, continuous exercises:

    10 high jumps (try to bring knees to chest), 10 squat jumps, 10 squats.  Rest for 1 minute, then rinse and repeat.

    Core Work/ Mary:

    20 Rower sit-ups OYO

    20 Freddy Mercuries IC

    Plank for 1 minute.

    Down Dog, then Geico (Lizard Pose), each side.

    COT, and Coconuts prayed us out.

    See yall in the Gloom! Go Saints!  Drew Brees is the Man!

     

     

     

     

  • #EMOM

    YHC’s first F3 experience was at the “Milestone Marsh”, so he was glad to “ring the second bell” and Q a workout at this venerable AO.

    CONDITIONS

    70-something°; 80-something% humidity; 6:54 AM sunrise

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Assembled PAX were offered a “double your money back” guarantee if they weren’t satisfied with the beat-down.

    THE WARM UP

    The assembled PAX warmed up with the following sequence, all exercises done IC.  YHC only lost count a few times.  Surprisingly enough the Pax didn’t call out the Q for the strange mix of counts terminating at 15, 10 and 20.

    -SSH
    -Good Mornings
    -Smurf jacks

    -Abe Vigodas
    -Imperial Walkers
    -High Knees
    -Copper head squats

    We finished warming up with a mosey around the block finishing back where we started at the intersection of Livingston and Lamarque.

    THE THANG Part 1: Half-Dab

    The Lexicon says “the dab” is an every-minute-on-the-minute burpee workout.  The dab takes you through five sets of burpees.  After five sets of burpees you run a 1/4 mile.  You then rinse and repeat the sequence 4 times.  YHC’s ADHD wouldn’t permit him to rinse and repeat for 20 minutes straight so he called a modified half-dab:2 cycles of 5 sets each for a nice round total of 100 burpees.

    T-claps to Bushwhacker and the Pelican.  Those guys can bounce right back up from a burpee like nobody’s business.  I think there may have been some springy asphalt or something bouncing those guys back up.

    THE THANG Part 2: Mini-Chelsea

    We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  We powered through a modified “Chelsea.”  Chelsea is a workout “borrowed” from a popular fitness craze.  YHC picked Chelsea because it fit the EMOM theme of the beatdown.

    YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.

    MODIFIED MARY

    YHC doesn’t love Mary so he substituted some stretching/active recovery to wrap things up.

    YHC called for some modified-Chewy’s but was informed that they are better known as “lizard stretches.”  That’s an excellent exercise with a great name, but it’s a little deficient in F3 personality.  We dubbed them Geico’s and fully expect that name to stick.  #15MinutesCouldSaveYou15%OnYourBeatdowns

    This brought us to 5:45.  Assembled Pax declared victory.  The assembled Pax absolutely killed the workout hinting that next time the Q needs to scale things up for these ambitious Pax-monsters.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    MOLESKIN

    Pax had a little bit of downtime and a little bit of breath during the minute long intervals.  Mumblechatter included a deep dive into the etymology of the word “Merkin.”  The Pelican taught us that it goes way beyond a four-count push-up.

    President Merkin Muffley (look it up)

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.