F3 New Orleans

Tag: Moby Dick

  • The Usual Suspects

    The usual suspects rolled in from the Gloom at their usual times this morning, Maverick hitting the tarmac just in time to join the warmup of dynamic stretching exercises up and down the fake train platform at the Covington trailhead:  lateral SSHs, lunges with a twist, lateral lunges, a variety of skips, and some additional soccer style exercises to get the blood flowing.

    Mosey to the front of the Justice Center for a set of 7s:  pistol squats to Marios using the benches at the bottom of the stairs and ice skater hops (Bonnie Blairs or Apolo Ohnos) at the top.  We attacked the stairs laterally to keep with the theme of the day, moving sideways to move forward.

    Mosey to the side of the Justice Center for 3 sets of:  10 T Merkins and 10 jackknives each side with a lateral bear crawl around the circle and back thrown in for good measure.

    Mosey to the back of the Justice Center for an exercise YHC learned while posting with Charlotte Metro a few weeks ago:  the railwalk.  Pole dancer might be a more appropriate name but, at any rate, it involves finding some railings on a ramp and then walking up the railing laterally with your hands and feet, essentially a suspended lateral plank walk with extra motivation to avoid a face plant.  Gauged by the mumble chatter, the PAX found this exercise plenty challenging and of course it was consistent with the lateral movement theme of the day.

    Another quick mosey to the Justice Center benches for a sequence of Bulgarian Split Squats (we’ve been missing you Steve…come home soon), two foot lateral hops, lateral step ups, left leg lateral hops, lateral box jumps, and right leg lateral hops.  10 reps each and then moving directly to some agility work with lateral shuffles, crossover runs, and caricoa.

    Mosey back to the trailhead to finish off with some Mary:  Nolan Ryans, Scuba Steves, and a one leg/two leg lift combo to close out the day.

    Countorama, nameorama and then Einstein prayed us out.  Thanks for letting me lead guys.

    NMM

    We attempted to EH a guy on the fly this morning.  We hooked him for a little while but the railwalk may have been too much.  We’ll see.

    Monday Night Ruck and Football October 8th.  Meet on the Mandeville Lakefront for rollout at 1815 and then we’ll head over to the Barley Oak for some F2 and to watch the Saints (hopefully) smoke the Redskins.

    NOLA Convergence October 13th at City Park 0700 hours.  Clown car from the old Winn Dixie parking lot near the causeway.  Rollout at 0600.  Don’t miss it.

    EiEi reportedly is back from Siberia and training locally for the 2nd Annual Krazy Ivan which, save the date, is scheduled for January 19th at 1900 hours on the Mandeville Lakefront.  Don’t say anything to the Southshore guys at the Convergence.  We want to spring the whole thing on them at the last minute.

     

  • 3 down and 1 to go!!!

    With coupon assistance provided by the Northshore’s unquestionable leader Turbo, 7 men posted at the Gipper this Gloom to complete week 3 of F3 Greenwood’s ISI challenge… By far this weeks challenge in the mind and body of the YHC has proven to be the toughest.. But like any other beatdown, men of F3 always come willing and ready to tackle whatever challenges the Q may dish out.. With Coconuts and YHC having tasted a small nugget provided by Bushwacker at the Marsh on Monday, we briefly chattered about the misery we were about to subject ourselves to and the thought of what inspired us to do so… As one knows we don’t actually pay for this type of torture but simply make a DOWNpainment of sorts in mind and body and ultimately become better from it…

    Quick Warmup of 10 IC Windmills, 20 IC Toe touches and 10 IC Good mornings…

    Moseyed to the justice center to retrieve our coupons from Turbos vehicle which has become the home of multiple 26.6 Lbs blocks in recent weeks.. Assume our positions along the grass patch West of the Justice center with 4 men on one side and 3 on the other… Instructions given as to the exercises to complete which began with 15 Burpees, 50 Hand release Merkins, 10 yard broad jump out and back, 14  Burpees 50 goblet squats and 10 yard broad jump out and back, 13 Burpees 50 leg raises and 10 yard broad jump out and back… As many rounds as possible in 30 mins while descending the Burpee count.. YHC could see the relief on the faces as time had expired and even with a slight drop in humidity here on the Northshore, each man on this Gloom would leave the Gipper with a different color shirt filled of perspiration. Turbo actually broke a sweat on this Gloom as well, which for F3 Northshore men to see is somewhat of an exception as he consistently performs effortlessly at most post with an impression of what’s next…

    Returned the coupons and Moseyed back to the flag for count, announcements which included a reminder of Mavericks evening Q on Thursday 8/23 at the Mothership (Lakefront) for a round robin Q with F2 at the Barley Oak to follow, Big Thanks to Barely Legal for praying us out into the day!!!

    Always enjoy the fellowship and beatdowns with the opportunity to lead!!

    👊🏻💪🏻✌🏻

  • Can You Feel The LOVE?

    We were all FNGs once…BUT….IF….you’ve been an F3 Northshore FNG recently, making your first post at the most logical AO, the Mandeville Lakefront, you’ve experienced some extreme H8 from on-Q-high.  Of course, I would never mention any Qs by name…but a few nicknames come to mind: Turbo (extreme H8), Maverick (he called it “a sampling” of H8), and who could forget Bushwacker and his “animal planet” on what had to be the longest set of city blocks in all of Mandeville (I attribute my slow typing to the blisters on my fingers from bear crawling).  And, there may have been another obstacle course beatdown sprinkled somewhere in there, but YHC cant remember that one very well.  To make a long story short, there seems to have been some sort of Challenge or Race at each Saturday morning beatdown this summer.   So YHC figured with all this H8, it was time for some LOVE.  So here’s how it went:

    Warmarama

    SSH, Imperial Walkers, High Knees, Butt Kicks.  x 15 all IC.  Then off we go for some fun and games.  Mosey to the Great Lawn…

    Thang:

    45 Minute game of Ultimate Frisbee with some school yard smack talkin’ mixed in.  It was awesome!  YHC felt like a kid out there.  Raise your hand if you’ve said, “Losers walk” in the last 30 years.    The game went great–we had some diving catches, some nice throws, some blocked passes and deflections.  Even Chris Berman and Tom Jackson would have been impressed if they had seen the full speed, Sportscenter-esque collision between Assets and TankedUp.    Relieved that no one was “Jacked Up” after the collision, YHC called “next point wins.”  With a quick score by the Shirts (the Skins fell asleep because the rest of the game was such a blowout), it was time to mosey back to the Flag for some Mary:

    Flutter Kicks, Hello Dollys, Putins, Rower Sit-ups, and Leg Raises.

    Countarama, Namorama, and YHC prayed us out.

    Thanks for the opportunity to lead, men.  I appreciate it.

  • Smuckers

    There were no FNGs at The Gipper this morning.  If there had been, YHC would have named the first one Smuckers.  Because his arms and legs and the rest of his body for that matter would have felt like jelly.  F3 Greenwood must have it in for the rest of us.  Last week’s IronPAXChallenge workout was tough, but our South Carolina brothers turned the volume up to 11 this week.  What a workout.

    Knowing that we’d be pressed for time and anticipating the severity of the challenge before us, YHC kept the pre-game festivities to a minimum.  After a few SSHs, Seal Jacks, Copperhead Squats and Arm Circles, the PAX walked to their 26.6 lb cinder blocks like prisoners to the gallows.  Brief instructions and it was game time:  8 minutes of Thrusters, Swings, Manmakers, and Curls…50 yard run after every 25 reps…AMRAP for each exercise…2 minutes of rest between exercises.

    So simple yet so brutal.

    Countorama, nameorama and a prayer.  Then YHC gave the guys the rest of the day off from work.  Hey, they earned it.

    Thanks for letting me lead guys.  We need to come up with a challenge involving alligators and send it in the direction of the Carolinas.

     

  • A national challenge and Proper Sister Mary Catherines/ Bonnie Blairs

    5 Pax arose to the Iron Pax Challenge on Wednesday morning.

    We stuck to the form specified here:  https://f3greenwood.com/2018/08/05/ironpaxchallenge-week-1-workout/

    And I learned that I had been doing Sister Mary Catherine’s more like a dancing nun than a praying nun.  Apparently knees should touch the ground and you’ll be way more sore the next morning.

    Here’s what we did:

     

    4 Rounds for Time:

    50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend

    40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion

    30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground

    20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground

    10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep

    Run 400 meters

     

    Congrats to Turbo and Einstein who finished all four rounds before the the bell rang.  They’ll be reporting scores at F3Greenwood.com.  The rest of us are looking forward to the next weekly challenge.

     

  • Eight August fellows posted today

    short disclaimer …

    warm up: We did a lot.

    moseyed to the Taj-Mahal: We did some more.

    moseyed to the St.Tammany Parish Courthouse Parking Garage: We did some more stuff.

    We sweated a lot.

    Maverick never arrived.

    count-o-rama, Shooter did the prayer.

    Everyone who missed it, should have been there.

    We learned two new technical terms; fire hose and fire extinguisher.

    I’ll pay someone to write my black blasts, if anyone’s interested.

  • Mandeville Zoo

    It Always Seems Impossible Until It’s Done.

    -Nelson Mandella

    It was this sentiment that was permeating the air like vapors of a scent distinctly from times gone by, whilst I was pondering the unlimited possibilities for Saturday at the Lakefront. It had YHC reminiscing about slightly less than a year ago when a freshly minted Bushwacker spent almost the entirety of the weekend beatdowns feeling pure misery and little faith in his ability to see the thing through to completion. It was only the strength that he absorbed from his F3 brothers, as if by osmosis, that allowed him to finish, realizing that impossible really was possible! The pain and misery faded and was quickly replaced by feelings of exuberance and satisfaction.

    In an attempt to reignite and recapture that feeling, as well as spread it amongst the PAX, it was high time we returned to Animal Planet. In homage to our esteemed brother Butt Splice, who by sheer coincidence happened to grace us with his presence, our tickets were purchased, our bags were packed, and we prepared to go on a safari of sorts.

    WARM-O-RAMA

    21s – SSH in cadence with reps 1-5 out loud and 6-21 in silence. After a failed 1st attempt, we hit 10 burpees. After a 2nd failed attempt, 50 LBCs

    High knees/Air presses –  simultaneously, IC x20

    Annie – in plank, alternate “scrubbing the floor” with right or left hand

    Abe Vigodas – x10 IC

    THANG

    QIC passed the baton to Barely Legal

    After a brief westward mosey PAX circled up for…

    x20 IC:

    Putins, LBCs, Freddy Mercurys, mountain climbers & very slow flutter kicks ( hence for to be known as Sputter Kicks)

    Back to Bushwacker with a mosey to the nearest corner (perhaps LafayetteSt)

    Welcome to ANIMAL PLANET!

    For the 1st block we bear crawled and finished with 10 burpees

    2nd block we crab walked followed by 20 merkins

    (returning to lakefront)

    3rd block was duck walk and 5 burpees

    Last block was bunny hop with 10 merkins

    More from Barely Legal

    The PAX headed back towards the shovel flag, but pulled up to the sea wall slightly short of said destination.

    Aiken Legs was on BL’s agenda:

    R1 20 squats, 20 box jumps, 20 lunges

    R2 5 derkins, 20 squats, 20 box jumps, 5 derkins

    MARY

    To be perfectly honest, YHC was so worn out and oxygen deprived at this point that I can only summon vague recollections of Peter Parkers before the golden dawning of glorious 7:30!

    COT, FNGx2, Ocho closed out our sacramental sacrifice of blood and sweat with a prayer of appreciation for all that we are blessed with.

    Many thanks to Barely Legal for bringing the pain, and to all the PAX for following our lead and embracing the suck!

     

  • Caution!! Disclaimer needed!!

    Arrived at the Gipper with Moby wearing his 4 ounce gloves looking as though he were ready to step into the Octagon  for 5 rounds of a championship fight. The YHC would need to bring the heat to TKO this opponent.. Joining the PAX would include the Barely legal Brawler and the Relentless Einstein who would surly take any of us to a hard fought decision of sorts ultimately going the distance to claim the title… With borrowed Dice of Doom from the Wacker we begin round 1.

    warmup

    PAX take turns rolling out the die with just the number as the Q selects the exercise after the number is determined.

    Each PAX rolls twice as we put in some SSH, IW, Hill Billies, Good mornings, Toe touches and Windmills with variations of counts. Some done in cadence and others straight count..

    Thang

    Moseyed to the parking garage for the Triple Threat (modification), as you read in the Exercise list on F3 nation this requires groups of 3. Round 2 consists of partner 1 doing plank jacks as partner 2 runs up the first ramp dropping at the top to complete plank jacks as partner 2 runs up to relieve. Upon arrival partner 1 drops for some peter Parker’s and partner 2 releases and run across the next parking level repeating. Partner 1 arrives and drops for Parker Peters and then the PAX recovery walks down the stairs to the starting point for Round 3. This series included Mountain climbers, Flutter kicks and Hello Dollies. Round 4 Merkins, Squats and lunges.. Caution was needed mid way through as a group from the top of the garage began their descent exiting through the turns to the sights of the PAX on their sixes… This was a first at the Gipper as the only activity we usually encounter is the same 2 hour early over achieveing worker who can be seen in her illuminating car scrolling Facebook or making her daily Twitter post.. After we Mosey to the Northside of the justice center for round 5. The WASH is the exercise which consisted of partnering once again completing 50 arm release Merkins, 100 American Hammers, 150 Step ups on the benches and 200 Alternating hip thrust.. One partner would be doing exercise while the other went up the handicap ramp and backdown the stairs picking up the count from the other to continue with the exercises..

    Final bell

    Moseyed back to the flag right on time..

    Count, announcements, COT

    Barely legal closed in prayer with intentions of peace and reverence to others…

    Appreciate the lead Gipper Group!!

    ✌🏻👊🏻💪🏻

  • Pre-Game

    With the Gnarly Nutria on this evening’s agenda, YHC considered taking it easy on the PAX this morning at The Gipper.  That thought disappeared into the morning’s humidity as soon as Moby approached the AO wearing his new DeWalt contractor gloves, ready to get to work.  So we did:

    Warmup of Torso Twists, Toe Touches, Good Mornings, Squats, Cossack Squats, Front to Back Lunges, 3 Position Calf Raises, Seal Jacks, and SSHs, all IC 10x.

    Mosey to the Justice Center lawn for a 4 minute Tabata shuttle run…run 20 seconds, walk 10 seconds, repeat 8x for 4 minutes total effort.

    Mosey to the Justice Center Veterans Memorial and circle up on our sixes for 11 rounds IC 10x per round of:  Rower Situps, Straight Legged Jackknives (10x each side), and Hand Release Pushups.

    Mosey back to The Gipper for five solid minutes of Arm Circles (forward and back from golf ball to beach ball), OH Hand Claps, OH Air Presses, OH Scissors, Horizontal Scissors, and then we Hitchhiked our way to the

    Countorama, nameorama, and prayer.

    Thanks for letting me lead guys.  Looking forward to World Domination at the Gnarly Nutria tonight.

  • Discipline Equals Freedom

    “Don’t expect to be motivated every day to get out there and make things happen.  You won’t be.  Don’t count on motivation.  Count on discipline.” – Jocko Willink, Discipline Equals Freedom:  Field Manual

    “The test is not a complex one:  when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep?  If you have the discipline to get out of bet, you win-you pass the test.  If you are mentally weak for that moment and you let that weakness keep you in bed, you fail.  Though it seems small, that weakness translates to more significant decisions.  But if you exercise discipline, that too translates to more substantial elements of your life.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    “Our freedom to operate and maneuver had increased substantially through disciplined procedures.  Discipline equals freedom.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    YHC sprinkled words of wisdom from his favorite U.S. Navy SEAL throughout this morning’s beatdown.  He was preaching to the choir, of course, because all seven PAX standing around the shovel flag on the Mandeville Lakefront at 0630 already had passed their first test of the day.  Their alarms sounded and they posted, ready to get some.

    Barely Legal assisted YHC with this morning’s Warmup, a Q school of sorts.  YHC led the PAX in Seal Jacks, lunges, Merkins, Copperhead Squats, windmills, and OH Hand Claps.  Barely Legal followed suit and, being a quick study, had mastered several counting styles in no time at all.  When all was said and done, the PAX had a solid 20 reps IC for each exercise and was ready to mosey down the Lakefront for a

    Ring of Fire

    Forming a ring around YHC’s backpack, the PAX bear crawled around the ring to the left, then the right, forward to the backpack and back, performing Merkins, Parker Peters, and plank variations along the way.  Then we recovered for a standing Ring of Fire, shuffling with thighs parallel to the ground around the ring to the left, then the right, duck walk forward to the backpack and back, with Copperhead Squats and some Al Gore mixed in.  Brief recovery then a mosey further down the Lakefront for

    3×30

    YHC placed two cones about 100 yards apart, sweeping the lane of travel for land mines as an early morning gift to the PAX.  The next bit went like this:

    10 regular Merkins, stride it out to the far cone, backpedal to the near cone; 10 right hand forward Merkins, stride/backpedal again, then 10 left hand forward Merkins, final stride/backpedal

    10 Good Mornings, prime time to the far cone and back; rinse and repeat two times

    10 hand release Merkins, lateral bounce extend to the far cone and back; 10 hand release T Merkins, lateral bounce extend again; 5 regular hand release Merkins and 5 hand release T Merkins; later bounce extend for the final trip

    Another pause to catch our breath and then time for the main event.

    Flying Sprints

    Starting at the near cone, the PAX ran at 50% for the first 75 yards and then executed an all out sprint the remaining 25 yards to the far cone.  Instructions were to give it everything for those final 25 yards, run ugly if necessary to close the distance as fast as possible.  Recovery walk back to the start.  Rinse and repeat twice for 3 high quality sprints.

    Of note, Moby surprised us all, and himself as well, with Bo Jacksonesque sprints.  If anyone personifies our “discipline equals freedom” mantra for the day, it’s Moby.  When was the last time you saw a 67 year old run like a Heisman trophy winner?

    Back to the shovel flag for

    Mary

    70 second front plank, Jane Fonda left then right 20x IC each, single leg lifts 10x IC each leg, and finally a set of scorpions 10x IC.

    Countorama, nameorama and then off to the Beach House for our coffeeteria with a few wins under our collective belts to start our weekends.

    Thanks for letting me lead this morning, guys, and for always pushing me to be better.