F3 New Orleans

Tag: Milestone Marsh

  • 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.

  • 9/11 Preview

    Do you remember right after September 11th, 2001 when we all came together to support each other? We still do here in F3 with faith, fellowship, and fitness. It’s pride in all three and strength in shared values that brings  us together at each and every AO. It’s not the evils of this world that makes the goodness bright, but the hearts of our fellow man, truly filled with love and compassion that lights our way through the darkness. Never forget to love and show appreciation for those around you and the gifts we all share.

    WARM’N IT UP

    Toe Touches

    Imperial Walkers

    Abe vigodas

    DOIN’ IT

    Fire Drill – PAX in a circle doing hi knees. Each takes a turn to call out “fire,” at which point we all drop, roll right, merkin, roll left, merkin, and back up

    Global Warming – All in Al Gore shuffle to the left until Q calls Mountain Climbers x10, reverse Al Gore shuffle until Plank Jacks x10, reverse shuffle again, then groiners, reverse, monkey humpers

    One-Leg Burpees – x10 right, x10 left

    Fireman Carry (or piggy back) – Come here big boy, let’s get reacquainted! P1 carry P2 across the basketball court, switch and back then x10 SSH (maybe), back n forth, Merkins, etc, seal jacks

    4 Corners Escalator (plus a bonus back where we started) – goof balls/merkins, x10,x20,x30, x40,x50

    MARY MARY

    Crunchy Frogs

    Roslita

    Hello Dolly

    Flutter Kicks

    Freddy Mercuries

    J Los

    30 second Plank

    Coconuts prayed, the choir sang, and we all lived happily ever after!

    Thanks gents

     

  • Monday Blues

    Monday morning, Labor Day, in the rain thats beast mode if you ask me!!

    4 pax square up at center court for a butt splice beat down.

    Warm up.

    10 SSH ic

    10 Toe touches ic

    10 toe touches legs apart ic

    enough of that…

    50 merks oyo

    50 squats oyo

    30 merks oyo

    30 squats oyo

    10 merks oyo

    10 squats oyo

    run backwards from base line to half the turn and sprint 6x

    bear crawl to half bear crawl backwards back to base line 6x

    mosey to lakefront aprox. 1/2 mile

    50 box jumps oyo

    30 box jumps oyo

    10 box jumps oyo

    walk jog run sequence back to the AO

    20 russian twist ic

    10 frog crunchy ic 10

    heal touches ic

    countarama

    nameorama

    cot wacker prays us out!

    thank you warriors for posting!!

     

  • That’s All It Took Was Just One Look

    One look at Greenville’s Iron Pax Challenge posting for this week, and YHC felt weak in the knees.  50 pullups??  Then do a bunch of stuff and do 50 more pullups???  I really love F3 and how much stronger and more fit it has gotten me, but I had no illusions of completing that challenge.  So, hat’s off to the men who will participate in the last week of the Iron Pax Challenge.

    So, here’s what we did instead:

    Warmarama

    SSH, High Knees, Butt Kicks, Arm Circles all IC x about 10.  Bushwacker says, “boy, good luck with the backblast, youre not gonna remember how many we did.”  and, bushwacker, youre right.  I cant remember.

    Thang.

    Mosey to workout equipment.  Tabata set 1 minute of alternating exercises. Merkins/ pullups, squats/freak nasties, wifepleasers/bigboy situps.

    Mosey back to basketball court for some line drills–10 total.  After each line drill, we did an exercise x 10 reps.  more merkins, squats, leg raises, calf raises, vertical jumps.

    Sprinkle some more merkins, rower situps, freak nasties, and box jumps in there the workout is nearly complete.

    Then, it was, Yoga.  Making Chewy proud!

    10 minutes of Yoga, stretching, Down Dog.  And of course, our newest fun–Making fun of the Lady on the Down Dog App.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for following my lead, men.

    See you in the Gloom

  • Drowning in Pools of Iron Sweat and Tears

    Some of us have the God-given ability to sweat rivulettes of salty, man-musky, liquid WORK. For others, to reach such epic proportions of perspiration it requires a beatdown from above…or at least a little further north – say, South Carolina and the Iron PAX Challenge. As a disclaimer, there was a Monday modification called by YHC shortly after beginning. Instead of 50 reps of varying exercises after the BBJOs, we previewers of this weeks challenge reduced the number to 25.

    WARM-O-RAMA

    15xs IC:

    Toe Touches

    Forward Arm Circles (golfballx5, basketballx5, beachballx5)

    Same in reverse

    Windmills

    THANG

    This weeks Iron PAX Challenge (with slight modification):

    15 down to 1 Burpee Block Jump Overs, each set followed by 25 reps of a rotating choice of hand release merkins, goblet squats, and leg raises with coupon in extended chest press position, followed by broad jumping out 10 yards and back 10 yards….AMRAP for 30 minutes! Pre-administered T Claps to Shooter (the sweetest sweatiest swamp beast this side of the Marsh) who will be leading Covingtons finest and subjecting himself to the full version at the Gipper wednesday.

    MARY (kinda)

    Coconuts took the reigns, sharing duties with The Wackiest Wacker (nod to our absent brother Steve) for his VQ! With little time and less energy remaining at the Marsh, the PAX eagerly anticipated some time on our sixes, only to be lead to the playground. Alas, Coconuts was to bring it proper for his first time in the lead.

    While the PAX planked, each man individually did 1 pull up. After all had accomplished this, each man returned to the monkey bars for 2, then 3, and, running out of time, 2 more before wearily returning to center court for COT

    Many thanks to Shooter for praying us out, with special intentions for our own Captain Sparkles.

    Congrats to the weekday-warrior Coconuts for poppin his F3 cherry! We look forward to following your lead often.

  • I hope I never see a Cinder Block again

    With this month’s Iron Pax AMRAP Challenge being led by our F3 brethren in Greensboro, South Carolina, YHC decided the Milestone Marsh was a good opportunity to give this week’s version a try.

    Warmup: (all IC to to 20)

    SSH, Good mornings, High Knees.

    Thang:

    Here’s how it went down.  There were 4 exercises–all done with a coupon–a 25 lb cinder block.  The exercises were Curls, Thrusters, Man Makers, Kettle Bell Swings.  Each interval was timed at 4 minutes.  Each man was to do As Many Reps As Possible in the alloted time.  We did sets of 12 with a 50 yard run between each set and a two minute rest period after each 4 minute interval.

    Good luck to the crown Wednesday morning at the Gipper.  This was some serious business.  Some serious Man Making!

    Needing a reprieve from the cinder blocks we, moseyed to the Lakefront for some Mary.  Flutter Kicks, Hello Dollies, Putins, Leg Raises, Rower Situps.

    Then mosey back to the Marsh for count off, and thanks to Bushwacker for praying us out.

    Looking forward to Saturday, men!