F3 New Orleans

Tag: Mobydick

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Rock me like a…post tropical cyclone? – from Russo

    Pax of 11 braved the 14 mph gusts and one major squall lasting 3.4 minutes at Granny’s this morning. YHC arrived early to do a little chalk drawing of the day’s activities and Hammer was already ready to get going.

    Warm up (all IC, 10-15x each)
    – seal jacks
    – imperial walkers
    – cherry pickers
    – high knees
    – windmills
    – arm circles

    Thing before the Thang
    Never one to shy away from a good mosey (ahem), YHC led a slow mosey around the warehouse and back through Granny’s columns (where Hammer had flashbacks to 1986 in the Lakeside mall arcade lining his quarters up to challenge any and all comers to Centipede).

    In tribute to Shooter and his reluctance to get calf implants, Pax did calf raises up and down the pilot house (3 for each step).

    Thang
    Ladder: (A) 10 exercises, descending rep count from 10 to 1
    (B) 10 rounds
    (C) 10 different starting exercises, so theoretically 55 reps for each movement, 550 total (MATH!!!)
    (D) Rotate clockwise positioning so each person calls out the next rep count and exercise

    – merkins
    – scissor kicks
    – jump squats
    – crab cakes
    – plank jacks (2 is 1)
    – big boy sit-ups
    – sister Mary Catherine’s
    – monkey humpers
    – shoulder tap merkins
    – crunchy frogs

    Post-Thang Thing
    Continuing with the theme of 5 (at marked market position 55 as noted by Chewy), YHC fondly remembers when Arby’s would fill up a growing boy with their “5 for $5” so pax did 5 reps of 5 exercises
    – freak nastys
    – circle ups
    – groiners
    – leg raises
    – suicide squats

    A plank for a minute or so of remaining time closed us out.

    COT, count, name o Rama, and prayer wrapped things up.

    A few reminders:
    (1) FIA/F3 mixer this Thursday!
    (2) Jose is shooting for 15 at the A1C on Friday!
    (3) Gnarly Nutria is scheduled for 7/21
    (4) Planning trip to help out our brother Goose down in God’s other country (Thibodeaux) on 7/24

    BONUS set list from this morning:

    Nutshell – Alice In Chains
    Over the Hills and Far Away – Led Zepplin
    The Zoo – Scorpions
    Broken – Seether
    Money Talks – AC/DC
    Psycho Killer – Talking Heads
    Policy of Truth – Depeche Mode
    Wheels – Foo Fighters
    Little Things – Bush
    Dead Man’s Party – Oingo Boingo

    As always, thank you all for joining me, letting me lead, and helping with that task throughout, but mostly for continuing to entertain me as we make sweat angels. SYITG

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen

  • You Get What You Pay For – from TurboTax

    You get what you pay for. That means one thing when buying a watch or refrigerator but quite another at an F3 Beatdown. The F3 downpayment on the day is measured in effort and sweat and, make no mistake about it, you do indeed get exactly what you pay for.

    So after a quick preliminary warmup of toe touches, shoulder taps, seal jacks, Peter Parkers, SSHs, and Parker Peters, the Gipper PAX made their way to the courthouse, completing the warmup upon arrival with an inchworm walk up the alley.

    Mosey to the top of the courthouse parking garage where we partnered up. Each team worked on completing 100 burpees, one partner knocking them out while the other backpedaled down the ramp and then ran back up to relieve his partner.

    Then to the Veterans Memorial where the partners attempted 100 hand release Merkins coupled with strict lunge walks.

    On to Oak Alley for 200 body weight squats, crab walks and bear crawls.

    And wrapping things up with a stop at the courthouse benches on our way back to the Shovel Flag. A couple of broad jumps combined with partner back to back Al Gores.

    Nameorama and then BBQ prayed us out. Great job this morning guys. Thanks for letting me lead.

  • Amnesia lives up to his name – from Amnesia

    Amnesia grabs the Q late Thursday night for me, but as Amnesia is named for his forgetfullness, he lives up to it by forgetting to write the backblast. He showed up to the A1C with his usual bike, but inside the cargo contained coupons. It was time for some circuit training. Each participant grabbed a block and performed various exercises at various counts (some 20, some 40). Like I said, it was Amnesia, and he forgets. Squat thrusts, man makers, curls, overhead presses, leg raises…it’s all a blur now on Sunday afternoon. We finished up with Mary, and named the new FNG: Indiana Jones, or Indiana for short. Nacho prayed us out, and I finally got to go to the official end of a Friday beatdown.

  • Unofficial Start of Summer at The Gipper – from Einstein

    Warm and humid for the gathered PAX, this Wednesday morning at The Gipper

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, HBillys, GMornings, IWalkers, SShrugs, MKicks, Swimmers

    Event #1: Partner up for a running count of 50 box jumps, 100 lunges, 150 skater hops. While one partner exercises, the other runs the courthouse stairs up, and around the half block, then trade places.
    Event #2: Atop the parking garage, 1st and 10, with 10 burpees, sprint, 1 merkin, jog back, then 9 burpees, sprint, 2 merkins jog back,…etc; ad nauseam

    The PAX: Akbar, Barely Legal, Bean, Cowbell, Einstein, Moby Dick, Nacho Libre, Mr. Shooter, Turbo Tax

    Count-o-rama, AKbar leads us out with a prayer.
    Thanks guys. Always fun to lead

  • Patriotic Friday – from Jose10k

    While nursing a bum knee, YHC decided to focus on chest exercises. Getting there early, I completed 200 merkins before the PAX showed up. Moby, Cowbell, Einstein and myself made a great group to work out on a windy Friday morning. After a brief warm-up, we moseyed to do 4 corners. 7 wide merkins at each corner, 14 t merkins, 21 hand release merkins, followed by 28 merkins at each corner. Then a quick 20 to make it an even 300 merkins. After I ducked out to go to work, Cowbell lead the PAX rounds of exercises, adding to each. 5 burpees, 5 burpees, 10 squats: 5 b, 10 s, 15 lbc: 5, 10, 15, then 20 lunges: then 5, 10, 15, 20, adding 25 plank jacks, 5, 10, 15, 20, 25, then adding 30 sec plank, the decreasing and working the exercises backwards. Mary: 15 hammer, 15 penguins, 15 crunchy frogs. Einstein prayed them out. Thanks for joining me and allowing me to lead. Thanks for Cowbell taking over for me.

  • Northshore H8! Practically Perfect in Every Way – from TurboTax

    21 PAX posted for the fourth semi-annual and second official Northshore H8! which, like Mary Poppins, was practically perfect in every way. The weather was great, the course was marked clearly and the PAX were motivated. Plus everyone knew that whatever we did it would be at least .01% better than anything the Southshore could accomplish. We have the Freedom Hammer to prove it.

    Anywho…we hit it hard. Reputations were burnished, feelings were hurt and everyone seemed to get their money’s worth. Several PAX completed eight laps and those that didn’t weren’t far behind. Except, of course, for Akbar who very conveniently was “injured.” YHC didn’t see any doctor’s note…just sayin.

    8 laps translates to 3.2 miles running, 550 yards of bear crawls, 36 burpees and 120 hand release Merkins. Not too shabby.

    So rest up for 6 months, guys, and we’ll test ourselves again in November. Thanks for letting me lead. Over and out.

  • Arms, Legs, Core and Funk – from BBQ

    Arms, Legs, Core and Funk. The weather cleared but the beat down stayed under the roof at The Gipper. Warm ups were side straddle hops, grass grabbers, wind mills, regular and inverted imperial walkers, regular and inverted Peter Parkers. Self love, arm circles and cherry pickers. Arm work outs with coupons were curls, military press and rows or kettle swings. Legs were Al Gore meets George Thoroughgood, Bonnie Blair’s and squats. The reps for each exercise was 10,15, 20, 15,10 and 5. Core work of of 20 reps each. Freddie Mercury, Flutter kick, American hammer, leg raises, scuba Steve, Einstein’s leg and arm stretches, LBC’s and crunchy frogs. Music was added for the crunchy frogs. Cow Bell led to “ Get the funk out of my face” by The Brothers Johnson. The 1977 disco tune turned the last exercise into the funky crunchy frog and for a moment it was F4! Fitness, Fellowship, Faith and Funk! Fletch prayed us out.

  • We Interrupt This Broadcast – from Grundy

    Bushwacker:
    Welcome to the Zoo-rich classic everyone and thank you for tuning in! Excited is just not a big enough of a word to accurately describe how I’m feeling today.

    Jose-10k:
    You took the words right out of my mouth Wacker. Covid-19 took many things from us, but I think we can all agree that it crossed the line when it forced the Zoo-rich classic to be cancelled in 2020.

    Bushwacker:
    You got that right. It was tragic. I don’t think I’m exaggerating when I say that this event might be the biggest source of hope and inspiration for America.

    Jose-10k: AND THE WORLD!

    Bushwacker: So here we are. The moment we have been waiting for for over 2 years. It is time for the Zoo-rich classic! And nothing, I MEAN NOTHING, can stop this thing from happe…

    We interrupt this broadcast to inform you that the Zoo-rich classic is currently in a weather delay and has been officially postponed until 5/1/2021. We thank you for your patience and do hope you enjoy today’s programming brought to you by the washed up wanna-be trainer Grundy.

    The Warm-Up

    We started with the following exercises in-cadence:
    * SSH
    * Seal Jacks
    * Windmills
    * Imperial Walkers
    * Cherry Pickers
    *Arm-Circles

    We continued with the warm-up by lining up on the base line in a bear crawl formation. We did a alligator crawl together across the court where we stopped to do 2 merkins every third movement.

    The next sequence turned out to be way harder than the Q anticipated. We split the group in half and each took a corner of the basketball court. We went around the court in circles doing gorilla crawls from baseline to baseline, and side crawls between the two baselines. We went for 10 minutes which worked out to be 4 trips around the court (after 2 trips we went the opposite counter clockwise). I definitely didn’t anticipate it being that difficult in my head when I made it up. Live and learn.

    The Main Event

    We walked over to grab the cinderblocks for what was the main thing the Q wanted to do that day. It was an exercise sequence first introduced to me by an Israeli personal trainer named Sagi Kalev. In it, the Q almost splashed merlot after attempting it for the first time. In the exercise Sagi gave some incredible advice, he said “When you feel like you can’t go anymore and you want to drop the weight and quit, what you need to do is… NOT QUIT!!!”

    The Q couldn’t offer any better advice to the PAX than that. Let’s do this thing!

    In this sequence the first step is to assume a lunged position over the cinderblock. Next you grab the block overhand using the opposite hand of your outstretched leg while the other hand grabs the backside underhanded. Straighten your back and try to keep the weight as much as you can to be right underneath your outstretched leg so when you straighten your leg in the lunge, the weight will hit the middle of your hamstring. As soon as you begin holding the weight underneath like that, your leg gets put into a tension that will not be relieved due to its positioning until you drop the weight. It makes it very difficult to cheat.

    The sequence then begins by doing 7 reps of the lunge by straightening your leg until the coupon hits your hamstring. After the 7 reps you go back to the starting position and begin a 10 count hold. (REPEAT SEQUENCE FOR 7 ROUNDS (COUGH COUGH sometimes 8 rounds)…

    We didn’t have enough cinderblocks for everyone to do the sequence at the same time so half the group did merkins and held a plank in the same cadence as everyone else. Rinsed and repeated on the opposite leg (and did squats and al gores the second round instead of merkins)

    Great job men!

    We walked back over to center court and did a core sequence that got named “Slot Machines” which really turned out to be quite effective.

    We went back to the monkey bars and did some forearm and grip training by hanging on a bar for different lengths of time interspersed with merkins.

    We circled up, counted off, and Waterpik closed us out.

    (Now back to your regularly scheduled programming. We thank you for your patience. Enjoy the Zoo-rich Classic)

    …ning!!!!