F3 New Orleans

Tag: Milestone Marsh

  • Rounding the Corners of A Cold, Cold Marsh

    At 38 degrees, this was one of those mornings where YHC was entertaining the possibility of no one showing, and slipping peacefully back into the warmth of my bed.  But if there’s one thing you can count on, it’s the Northshore F3 PAX representing.  Light representation, but hey, representation nonetheless.  It only takes one… The Manny was already warming up when I rolled in, and it goes without saying that the always-present Shooter rolled in shortly thereafter.  Alrighty, let’s do this then…

    Warm- Up: Good Mornings, Seal Jacks, Mummy Kicks, High Knees, Butt Kicks, Seal Jacks, and SSH’s. Then mosey

    Four Corners (and then some): We started on Lamarque and Livingston with 10 merkins.  Headed south, alternating between sprints and moseys, adding 20 shoulder taps to the 10 merks at the next corner.  Continued on, adding at each corner until we were at 10x Merkins, 20x Shoulder Taps, 30x LBC’s, and 40x Mountain Climbers.  Another 4 blocks descending back down to 10 Merkins.  Which dropped us off at…

    The Bus Depot Benches: 15x IC Left Leg Bulgarians, 15x IC Freak Nasties, Right Leg, Freaks.  10x IC Left Leg Ups, Freaks, Right Leg.

    Mosey back to the Marsh, hitting the trailhead stairs 4x up/down on the way.

    Once back, hit the pull up bar for a descending ladder of pull ups and knee ups: 10 of each, 8, 6, 4, 2.

    Quick Mary of Freddie Mercs, Flutter Kicks, 100’s, and Crunchy Frogs, countdown, nameorama, and The Manny led us out with a prayer.  Thanks guys for showing up this morning.

  • The Four Corners of the Marsh

     

    Be still and the Earth will speak to you.   – Navajo Proverb

    YHC passed through the Four Corners this past summer and saw the above proverb painted on a few landscapes by the local artists.  The monument is run by the Navajo Nation and while it’s undoubtedly an overpriced tourist trap, it’s also pretty cool to chat with the local Navajos that are creating and hawking their art in the surrounding space.

    All the same, though, this quote doesn’t really apply to today’s beatdown.  And while the PAX was anything but still this morning, we did manage to clear our minds using a different technique: by knocking out 150 merkins in the first 20 minutes of this beatdown.  Here’s how it went…

    Right out of the gate, 25 merkins OYO.  Then some standard warm-up: Good Mornings, Windmills, SSH’s, IW’s, High Knees, and Butt Kicks, all 20x IC.  Finish the warm-up with another 25 merkins.

    Mosey over to the corner of Marigny and Livingston for the start of 4 corners: Start with 20 burpees, sprint a block to the next corner perform 20 burps plus 20 squats.  Next corner add 20 (full grown man) sit-ups, and at the last corner, add 20 merkins to bring the tally up to 150.

    Back into the Marsh for a quick 10 pull-ups OYO before hitting the legs.  Started out with 20x IC lunges, depth charges (t-claps to Grundy for the cooler name), calf raises, monkey humpers, and grab a pull up bar to finish with knees-to-chest.  Repeato.

    Back to the court to circle up for Mary.  The PAX attempted 5 prisoner get-ups with varying degrees of failure.  Entirely YHC’s fault – next time I’ll watch a Youtube video and demonstrate proper form beforehand.  Then onto LBC’s, starfish crunches, Freddie Mercs, and Nolan Ryans, all 20x IC before we ran out of time.  Countdown, nameorama, and then Turtle led us out with a prayer.

    More than once I’ve mentioned that I’ll be taking Monday’s off, and yet I keep finding myself back at the Marsh.  That’s because this really is the best way to start the week.  Thanks for the opportunity to lead guys.

  • Murph at The Marsh

    Rise and Grind!! A true statement for those who post when most of the world is asleep! Northshore pax have, for the most part, been keeping up with this months ISI challenge. But for some odd reason QIC noticed many had not completed the Murph by Monday morning (including himself). With this having honor and impact for good cause QIC thought it necessary to make sure this challenge was met.

    Thang

    1 mile run

    100 pull-ups modify if needed

    200 merkins modify if needed

    300 squats no modification

    1 mile run

    a tough challenge but necessary indeed!

    the pax thanks you hawg!

    COT BOM

    In honor of Navy Lieutenant Michael Murphywho died serving in Afghanistan 2005.

    thank you to all who serve with their life on the line.

     

     

     

     

     

  • The Milestone Globetrotters

    I guess there were a lot of people who broke the first rule of the Northshore F3 rulebook. That is, don’t skip Mondays!!! Regardless, the real men showed up this morning (Shooter and the Captain) and worked their butts off extra hard with all of our fallen brothers in mind (fallen into bed I mean).

     

    So YHC was feeling a little nostalgic this early morning so I decided to bring some exercises in that I used to do during my basketball days.  But first a quick warm up:

    Warmup (or what I can remember of it)

    SSH 20 IC

    Shoulder rolls both directions 20 IC

    Windmills 20 IC

    10 OYO Merkins (No Cap, not burpees. But you can go right ahead).

    Basketball warmup that I used to do:

    • Start on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.

     

    The Thang

    I decided to do an interesting take on a suicide. Why don’t we bear crawl the entire thing!!!

     

    Bear Crawl suicide! Man that was “fun”.

     

    After that we did a conditioning drill we used when we were trying to simulate fatigue in games to work on our late game free throws. The objective was to sprint the width of the court back and forth with the goal of completing 12 trips in 1 minute. If we didn’t all make it then there was a penalty of 10 burpees for everyone. Well I guess these guys just hated the idea of burpees because they got right under the time every time we did it. Even on the last trip when I dropped it to 55 seconds. I am a man of my word and I didn’t make them do any burpees. Another day gentleman, another day.

     

    We then did Wilt Chamberlins. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.

    100 lbcs

    100 squats

    100 flutter kicks each leg

    100 Merkins.

    We were out of time so we circled up and quickly counted off (counting to three goes by very quickly) and gave our “real” names. And Cap closed us out with a great closing prayer.

     

    After we finished, YHC was looking forward to getting home and showering and getting to lay in bed for a few extra minutes before my day had to start. But there was some mumble chatter that rose up and struck the right chord to get me to do one more thing. Captain said he and Shooter were off to be “above average”. I guess I can’t go home to sleep after that challenge. So off we went to get in our 1008 steps at the Mandeville trailhead.

     

    AND… Now we’re done. I hate you guys, but I love you more!!!

     

    Have a blessed one!

  • Monday Blues

    The pax are nuts to be coming out 0500 on a Monday!! But thats what its all about!! #1 rule… never skip Monday! For the true and dedicated we stood in silhouette as the gloom consumed us. The quiet of the morn broken by the 4 world disclaimer.. “Im not a professional”. 7 warm bodies quickly came alive as we began our endeavor!!

    WARMARAMA

    All in cadence X20:

    SSH

    TOE TOUCHES

    IMPERIAL WALKERS

    HILLBILLIES

    SLOW SQUATS

    LIL ARM CIRCLES FWD/BKWD

    (In honor of our Q School YHC decided to introduce some):

    8 COUNT “UPPER” BODY BUILDERS… 2 count merkin, 4 count shoulder taps, 2 count merkin

    and Steve (out the loop) had a burning desire to know what the original

    8 COUNT BODY BUILDERS were

    the YHC had the pax do 20.. for demonstration purposes of corse!!

    THANG

    At half court BEAR CRAWL to baseline for 1 BURPEE.. BUNNY HOP back. Rince and repeat with ascending BURPEES all the way to 10!!!!! Easier said than done!! Also an easy way to quiet down the mumble chatter to quickly be replaced with grunts and gripe.. and Grundy’s inspiration as he enters the plank before the rest of the pax.

    insert 10 count here…

    WINDMILLS x20 (for YHC to think)

    At half court LUNGE WALK to baseline for 5 J-LO and 5 FREDDIE MERCURYS..SPRINT back Since and Repeat descending the exercises.

    MARY

    All X20

    FLUTTER KICKS

    LBC

    FREDDIE MERCURY

    HELLO DOLLY

    ROSALITA

    and…

    1 MIN PLANK (thanks grundy for the assist) who wanted badly for a second minute. but the Qlist said Butt Splice!!

    COT, BOM 

    Prayer For all those affected by Hurricane Harvey

     

     

  • Sometimes…You Just Need to Splash Some Merlot

    YHC stumbled to center court knowing the next 45 minutes probably were looking bleak. There was an ever rising feeling that sweat wouldn’t be the only thing leaving the body during this beatdown. It turned out that the premonition was spot on. But that’s just how it goes sometimes. Let’s get to it!!!

    Warmup:

    SSH 25 IC

    High Knees 25 IC

    Head Rolls 4 per side

    Arm stretches

    Chest Stretches (In low wide hand merkin slowly slide over each hand and then come back to the center and complete the merkin) 2 rounds

    Superman (yellow sun red sun) 15 IC both directions

    Leg stretches

    The Thang:

    Kept it relatively simple today

    1 minute of three point merkins (start in a military merkin and step out hands to a normal width merkin and finally to a wide merkin. Continue stepping hands in and out until the time has been reached).

    1 minute of situps (proud to say I hit 60 situps this A.M.!!!)

    1 minute of pullups

    Half mile run. The PAX went for it to try to hit their goal mile time pace for the half mile to see what pace they’d need to make their goal a reality.

    Walk/slow mosey back to the playground for round 2.

    1 minute of normal merkins

    1 minute of shoulder elevated flutter kicks

    1 minute of pullups (Or 1 minute of intense merlot splashing if you chose. Weirdly enough everyone else left the QIC to do this solo…)

    Circled up (somewhat closely) and counted off and Cap’ prayed us out.

    Thanks for letting me lead! This is so much more than a workout group. You guys are my brothers and I couldn’t be happier to get stronger alongside each and every one of you.

     

    See ya for Saturday’s beatdown!!!!

  • Marsh Madness!

    Monday are tough but the pax are tougher!!! There was nothing different about today’s beatdown except the fact that we are getting faster and stronger! Get that crust out you eyeballs and let’s get this thing started!!!

    warmarama:

    SSH x20 ic

    TT x10 ic

    IW x10 ic

    along with some much needed Monday morning stretches…. hold for a long 10 count..

    the thang:

    and here comes brat!!! Coming in hot!! Just in time for our first go round…

    1:00m merkins to time or failure

    1:00m big boy sit ups

    1:00m pull-ups

    1mile run

    rinse and repeat!! ( Exclude the mile run)

    COT, BOM

    keep up the hard work fellas!!! You guys are setting the standard for men in our community!!

  • We Don’t Gamble In This House!

    Pulling up to the AO the YHC notices some pax gathered around 1 particular clown car. At a closer look not 1 but 2 flats on a Cadillac… well not so much a Cadillac… more like a scion or Nissan or some kind of import that any union guy would love to bring a baseball bat to.. “well how the hell did that happen??” is the common question amongst the mumble chatter.. either way the show must go on!!

    THE WARM UP

    SSH x10 IC

    IW x10 IC

    okay enough of that let’s get to the thang…

    THE THANG

    inspired by Ray Lewis…out comes the Deck of Death 😫. A short grumble is quickly silenced by shooters instructions who had done this with me on a previous endeavor.

    Black cards merkins

    Red cards lbcs

    7s pull-ups

    JQK 10

    ACE 25

    JOKERS 50 merkins or 20 merkins 20 lbc and 10 pull-ups

    in a pearl the pax takes turns flipping the cards over in much anticipation to what the next card will be. Grunts and grumble along with Grundy over spirited chatter broke the silence of the gloom…

    after the last card top it off with

    10 burpees oyo

    10 j-Lo ic

    10 heel taps ic

    COT BOM

    big thanks to shooter for praying us out and helping night train and rainbow unicorn with their flat tires even after the beatdown…. and I personally volunteered Ocho for his virgin q for  next week marsh beatdown…

    over and out

    Butt Splice

     

     

     

     

     

  • Milestone Marsh Inauguration!!

    Even before the crack of dawn 4 warrior pax made a decision this morning to start their week off in beast mode!!! Before beginning I myself welcomed the eager eyes with an official introduction to the new AO of the northshore division. Going back to the basics fundamentals are key. And form is everything . So with that being said we bounced right into it!!

    01:00 push-ups to time or failure

    01:00 sit-ups to time or failure

    01:00 pull-ups to time or failure

    1 mile run (all in under 08:03!!)

    rince and repeat…( exclude the mile run)

    and for a small finale we circled up on the court for some time in some plank variations my count of corse was extremely slow (that’s so unlike me)  j-los 10 ic and heal taps 10 ic. COT BOM giving the man upstairs all the glory!

    On a side note every pax there has shown growth in some way shape or form. it’s awesome to see a man transform in front of your eyes..so guy keep showing up!! dig deep and give everything you’ve got!!