F3 New Orleans

Tag: Pelican

  • Granny Clips Coupons

    This past weekend, YHC bumped into a friend, T shirt drenched with sweat, who said he had just come from a Cross fit workout. As my friend recounted the workout to me, I realized I could recycle at least part of this cool beatdown at Granny’s on Tuesday. Or, at least that was the idea. The cross fit workout consisted of a 1 mile run, and 10 sets of the following 3 exercises. 10 thrusters with a 75lb weight., 7 burpees, then 7 pull ups. WOW! That sounds brutal.

    With ISI always in the back stiff, err… the…the back of the mind, YHC added an F3 twist and lots of ISI to the beatdown and here’s what it looked like. The PAX Circled up at shovel flag, firmly planted by Shooter in the gloomy soil at the Mandeville Trailhead. After a brief warmup, it was time for some circuit training. 15 sets of the following:

    5 Thrusters with Coupon (cinder block), then

    run up stairs, then back down and over to bike path for…

    a 15 yard bear crawl, then…

    pop up and mosey over to wooden stage area for 3 box jumps, then mosey back to shovel flag for:

    1 minute plank.

    rinse and repeat, starting w/ thrusters again.

    Just barely got done with all 15 sets to complete ISI for the day. For those of you stiff bastards following along with ISI, we have one more day…

    Thanks guys for following my lead and thanks to Shooter for praying us out!

  • First at the Marsh for ole EiEi Oh? Literally/Figuratively

    YHC arrived at the Marsh to the sights of an unfamiliar truck.. As I exited, so did one EiEi now that’s a pleasant surprise but certainly a welcomed one.. Then the likes of another arrival not seen in sometime with Pelican pulling in as Steve and Bushwacker make there way to center court.. Of course the Marsh would not be complete without the pillar of Monday posts Water Pik rolling in right on time.. We circle up at center court to warmup for our “Marsh 500” on this heavy humid Gloom.. Not sure of the track temperatures but most of the PAX would soon be cooling things down with much perspiration as we embark down Lamarque street..

    Warmup

    15 IC Toe Touches

    10 IC Good Mornings

    15 IC Windmills

    10 IC Arm circles forward/reverse

    15 IC SSH

    Thang

    Assembled on Lamarque for the first bit of instruction. Simple Mosey to the first cross street for our 1st of only 5 exercises.. 20 8 count body builders OYO, as the YHC knew that he would not be able to maintain an accurate count as we progressed down Lamarque. Corner 2 20 8 count body builders, 25 Merkins. Moseyed on to our next block 20 8 count body builders, 25 Merkins, 34 Squats. By this point Q was beginning to wonder what possessed him to elect 8 count body builders as one of the exercises, but then Bushwhacker noticed the Ragnar t-shirt YHC was wearing which states “It’s not crazy if we all are doing it!” On to the fourth corner for 20 8 count body builders, 25 Merkins, 33 Squats, 50 Plank Jacks.. Arrived on the 5th corner at Lakeshore and Lamarque for completion. 20 8 count body builders, 25 Merkins, 33 Squats, 50 Plank Jacks and 100 LBCs.. By this point the objective of the PAX is to just complete in whatever order necessary or as we like to say modify to your abilities… PAX began some mumble chatter of a possible Uber pickup, which made the YHC feel as though he had delivered a quality product for a great price… “Marsh 500” complete 5 corners, 5 exercises and 500 Total reps.. Moseyed our 1/2 mile return to the court arriving with 2 mins to spare for a chill cut Plank followed by 10 IC J-lows..

    Glad to have all you men post this Gloom, especially EIEI. Looking forward to seeing you at other AO’s as well 👊🏻!!

    count, announce, COT

    👏🏻👏🏻 to EIEI for closing us in prayer!!

    Always appreciate the Gloom with you brethren of F3!!

    👍🏻👊🏻✌🏻 til the next Gloom!!

  • I’d rather be, under the sea…

    With the sharp rise in temperatures and humidity this week, I think we’d all rather be in an octopus’s garden, in the shade.

    I’m sorry…. lame, I know. That’s the best lead line YHC could think of. (There were other, lamer ones – trust me.) Where’s Ei when you need him?

    So every time Ringo returns from the coast, YHC has to come up with another lame Beatles reference. In this case, it’s one of the two songs that Ringo actually wrote for the Beatles, so at least there’s that bit of trivia to carry you through the rest of this backblast.

    Anywho. The scramble. It was as it usually is – with the exception of a visiting Ringo and Cowbell’s first scramble experience.

    Parking Lot Warmorama: Lunges across and back, Frankenstein’s across and back, followed by SSH & IW’s, x20 IC.

    The Thang:

    Despite the humidity, it was a nice run and getting to chat with recent Southshore defector, Cowbell, made it pass even quicker. As one of the few H8! finishers, YHC looks forward to the painful beatdowns to come from him later this year. Also, he attempted to explain what is happening with this months ISI over on the Southshore, but I still left somewhat confused.

    Post-Thang:

    PAX flutter kicked their hearts out while one by one each man rose to do x10 pull-ups. After all men finished, we planked for a bit and performed the following: Merkins x10 IC, Makhtar N’Diayes x10 IC, and Peter Parkers x10 IC.

    COT and Chewy prayed us out. Thanks men for another opportunity to lead, your push and accountability is always appreciated!

  • That’s One Nasty Six-Pack

    I think the summary of this workout is perfectly captured by what Shooter said at the end.

    “I’ve had my share of six-packs in my day, but that one had to be the worst”

    Warmup

    SSH
    Shoulder series

    The Thang

    We got right into the meat of the workout and today we worked on a six pack.

    A six pack is similar to 11’s but the sequence is totals 6. The sequence is one burpee and five pullups. The challenge was that the the burpees were done on the Mandeville Trailhead splash pad, and the pullups were done at the playground at the Marsh. Which is about a little over 3/10ths of a mile away.

    Continue that sequence until you have completed 5 burpees and 1 pullup.

    That was a brutal beatdown on YHC but that’s why I picked it.

    We finished with 5 minutes of Mary and normal closing ceremonies.

    Thanks for letting me lead!

  • Metric tonne of burpees

    Metric tonne of burpees

    CONDITIONS

    7:15 a.m. sunrise

    DISCLAIMER

    Q confessed that he was not a professional

    THE WARM UP

    All exercises done IC, or in cadence-ish. YHC’s counts were so far off, it was a miracle the assembled PAX didn’t disband then and there.

    • Seal jacks X15
    • Toe touches X10
    • Abe Vigodas X10
    • Copper Head squats X10
    • Steve Earles Copper head squat finished with hill billy X 10

    THE THANG PART 1: 3/4 Dab

    Pax moseyed around the block and returned to the bus stop to get to work. Daylight savings time had Q’s thoughts muddled so YHC picked a nice simple beatdown to use for this circumstance. We ran through a modified version of the Dab a.k.a. series of 10 burpees done EMOM style. At the risk of getting monotonous with all 4 rounds total burpees, YHC trimmed the sequence to a nice compact, block of 150 burpees.

    THE THANG PART 2: One leg at a time


    -Marios
    -Single leg wife pleases
    -Single leg split squats
    -Reverse table tops
    -Ham string bridge

    Mary and we out

    • Absolution
    • Flutter kicks
    • LBCs
    • Plank

    CountORama, NameORama, and COT

    The Pelican prayed us out.

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

  • Krewe of F3!

    Is Mardi Gras the world’s longest-running, largest, free, annual, outdoor celebration? I’ll let the PAX chew on that for a while. In the meantime, there was no celebrating yet at the Mandeville City Hall Scramble as it was business as usual for the veteran PAX of F3 Northshore. Word has it there will be a Birthday Bash worthy of RESPECT, RESPECT on the Lakefront Saturday morning. For those looking for a good beatdown before heading out to the parades, be sure to post on the Mandeville Lakefront on Saturday to find out what’s in store! But back to the task at hand:

    YHC led the PAX through a brief warmup consisting of SSHs, HKs, BKs, WMs, and GMs, before departing for the weekly 5K jaunt on the traditional route through Old Mandeville and Sunset Point.

    Back at the Ranch, aka, the AO, we finished up with Merkins x 40 OYO, Flutter Kicks X 20 IC, Hello Dollies x 20 IC, and Imperial Walkers Squats x 20 IC.

    Nameorama, Countoff, and COT. Thanks to Coconuts for praying us out into the day!

    Moleskin: Best of luck and Best Wishes to Ringo who departs our company for a short time to the beaches of Florida’s panhandle.

    As always, thanks, men for inspiring me to try to become the best version of myself today and everyday. And, as was mentioned on the most recent episode of F3’s 43 feet podcast, thanks for helping me to increase my mental and physical toughness over the past 14 months. As a group, we are stronger than any one individual by influencing and inspiring one another and constantly pushing one another.

  • Running Interference

    YHC woke to the sound of rain, knowing he may have to adjust the planned Beatdown a little. A lot of uphill/downhill sprints were originally planned, but we all know how slippery the tunnel of love gets when wet.

    YHC arrived a little earlier than usual for the Q, but surprisingly, half the PAX was already there. Shooter already drenched in sweat from his run from home. All arrived, 5:15am came, so off we went…

    WarmOrama: Good Mornings, Windmills, Toe Touches, Imperial Walkers

    PAX moseyed to “The Love Tunnel”: Along the way there was concern that a band of rain was on the way. At Grandma’s, there is a covered area to perform exercises, but we took our chances.

    PAX separated into 2 groups of 3. Almost forgetting, YHC gave disclaimer. While group 2 did Freddy Mercurys, Group 1 jogged down the slope of the tunnel, ran at about 80% on the flat, then ran at 100% up the other side, then did the same on the way back. The groups flapjacked. Rinse and repeat; We did a 2nd round, doing squats in place of Freddy Mercurys.

    PAX moseyed to “Interference” bar and Saia’s parking lot, a new venue for the PAX.

    A variation of a routine borrowed from Maverick:

    Pax separated into two groups, and started catercorner to each other across the parking lot. PAX performed 25 reps of a different exercise at each corner of the parking, running from corner to corner: Burpees, Merkins, LBC’s, Lunges. Rinse and repeat for 2 rounds.

    Next, PAX moseyed back to the Farmer’s Market area. As we ran through Wendy’s Drive-Thru, some of the PAX mentioned their favorite Wendy’s meals, like the “Double Stacks;” however, Pelican said that he favors Jack in the Box, going into detail about their tacos…If only Wendy’s were open…

    Arriving at the Farmer’s Market area with only 10 minutes remaing, YHC called for a modified(shortened) version of Dora 1,2,3. Teams of 2 PAX working together to reach cumulative exercise goals of 50 Merkins, 100 Freddy Mercurys, and 150 Squats. PAX 1 executed as many reps as possible while PAX 2 back-peddled about 20 yards down and sprinted back, flapjacking until the team goal was reached.
    PAX finished at exactly the 6:00 buzzer.

    We did circle of trust, and CountOnameO. Thank you Steve for praying us out, thanks Guys for the opportunity to lead…and thank you God for holding up on the rain.

    As PAX dispersed, Bushwacker shared that he knows its a good Beatdown, when he feels a litttle anger towards the Q….

  • 50 Shades of Pain -or- A Wing and a Prayer

    My F3 name was changed for the day. Today Bushwacker was called Robin…because QIC was wingin’ it!

    There’s something about the Marsh that quietly brings the pain. If you’ve ever posted there, you kinda get YHC’s meaning. And so, quietly, we began…

    WARM UP

    15xs IC:

    Toe Touches

    Air Presses

    Torso Twists

    Wind Mills

    High Knees

    Imperial Walkers (I thin)

    THANG

    The PAX ran to the seawall, stopping at each intersection to do 50xs OYO:

    Merkins

    SSH

    Squats

    Freak Nasties

    Step Ups

    Mosied to Rips for:

    Freddy Mercuries/LBCs while each man ran up the stairs, did 10 squats/SSH, then down and back up for 10 more Squats/SSH

    We returned down Marigny with 50xs OYO:

    High Knees

    Planks Jacks

    some other exercises

    ans 25 Burpees!

    COT

    With The Pelican’s theory of the blessed good fortune of Judas Iscariot still on my mind (if he ever posts on a saturday you can ask him), he prayed us out to greet the day before us.

    Thanks, guys, for being the wind beneath my wings!



  • Welcoming a Substitute at the Scramble!!

    With fellow F3 brethren arriving equipped and ready to roll. YHC made it known that there would be a substitute teacher today. Ringo would be absent from class today and the Q was called upon to fill in on this mild and foggy Gloom too bring the PAX along this journey of learning.. So since we are always learning, YHC chose warmup exercises not to commonly used from the list provided in the Exicon…

    Warmup

    Toe Touches IC 10, Tabby Taps IC 10, Mantees, Annie IC 20 and Failure to Launch 5..

    Thang

    With 10 min to spare, Q decided to close the PAX out with some Restorative YOGA 🤔!! Oh yeah, the Substitute today was taking a pause from the normal tightening of muscles choosing to loosen instead.. Felt like the PAX welcomed the change of pace..

    Count, announce, COT

    Q prayed us out..

    Appreciate the PAX for following my lead and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Bear Crawl To Rips???

    Four PAX took the DRP (Daily Red Pill) and joined YHC at the Milestone Marsh For the first beatdown of the week yesterday. Yes, I’ve been listening to F3’s 43 feet podcast and this week’s episode was about the Daily Red Pill, which outlines a man’s first steps to getting right, or to accelerate fitness. Makes me wonder what’s wrong with me cuz I still aint right.

    YHC led the PAX through a brief warm up consisting of the following exercises (all IC x 10):

    Windmills, Imperial Walkers, High Knees, Butt Kicks, Arm Circles (forward and reverse), and Torso Twists.

    Thang:

    The theme of today’s beatdown was that the PAX would execute Bear Crawls instead of Moseying. The only exception was when we moseyed to and from the Lakefront.

    Bear Crawl to workout equipment:

    PAX does AMRAP timed set of merkins x 5 and pullups x 2 , alternating back and forth for 2 minutes.

    Next up, hang from overhead bars for 20 Leg Tucks OYO. Last, it was 5 jumping pullups. Bear Crawl out to the street.

    With Heart Rates near capacity, it was time for our only Mosey in the traditional sense–jog to the Lakefront.

    Wasting no time, the PAX quickly assembled on the Lakefront before we Bear Crawled to the seawall–20 Freak Nasties, 10 alternating step ups.

    Next the assembled PAX encountered the Bear himself…Bear Crawl to Rips!

    With Shoulders Burning and the collective posture of the PAX hunched over, each man worked through some up and overs at Rips, while the remaining group did 2 exercises: Rocky Balboas first, then, Squats.

    With 7 minutes to spare before the closing bell, it was time for a traditional Mosey back to the Milestone Marsh for some Mary: Freddy Mercuries X 25 IC.

    Thanks, Men of the Marsh, for following my lead (on all 4s)…Thanks for the camaraderie and for inspiring me to take the DRP more often than not over the last 13 months.

    Nameorama, COT. Thanks for Captain Core for praying us out!

    Pik