F3 New Orleans

Tag: Quarterpipe

  • Foggy on the Escalator – from Russo

    I realize this may be late in at least one or two people’s eyes, but we can’t all be superstars.

    Warmup (10x IC)
    Seal jacks
    Grass grabbers
    SSHs
    Arm circles
    Torso twists
    Imperial walkers

    Thang

    I tried to make at least half of the beatdown mosey-related for the RCR folks, so we did just that: moseyed around old Mandeville, stopping on average every block or two to perform reps of 10 exercises in what I call an “Escalator”, or as Chewy rightly called it: “Sudoku”. Exercise 1 gets 10 reps, Exercise 2 gets 9 reps, down to one. Next round, Exercise 1 gets 1 rep, 2 gets 10, R&R until as Steve was first to chime each will get 55 reps for a total of 550 movements. Math!

    The exercises:
    Shoulder tap plank jacks
    Star jumps
    Merkins
    Burpees
    Jump squats
    Murder bunnies
    American hammers
    Crunchy frogs
    Donkey kicks
    Imperial squat walkers

    The weather: Foggy! As thick as I’ve seen this year (39 days in). This, humid so sweat was a plenty. Around 64 degrees to start, so within the 3.7 degree window that Quarterpipe will join us in.

    The music: Not Jose’s

    We timed it well enough that there was no Mary, so COT, NOR, announcements, and prayer closed us out.

    Coffee afterward, which is apparently a thing and I may or may not have needed a special engraved invitation for.

    Thank you all for joining and making the world a better place. SYITG

  • Bleeping Walls of Jericho, VQ – from Ballz Deep

    As the light dappled across lake Ponchartrain, it was clear in @Chewy’s eyes he regretted posting. In fact, on this day, @Ballz Deep’s VQ, I think he regretted EH’ing me 9ish months ago.

    Arm circlesx10forward/x10backward, hillbilly walkersx10, ass grabbersx10 (thanks @Jose 10K I need to practice that Exicon!), windmillsx10, and side straddle hopsx25 for the warmup. I empathize with @Brexit, as English is his second language, in learning cadence. That stuff is hard!!

    Mosey’d to The Shaft, where accelerated fitness awaited us.

    Main Workout: Shuttle Run “bleep test” and Wall of Jericho.

    Shuttle Run level + Wall of Jericho had to equal 12. i.e. – level 5 shuttle run finish, leaves you with 7 rounds of the Wall of Jericho workout. Wall of Jericho (7 exercises of 7 reps +1 lap around cones and The Shaft) were Plank Jacks, SMKs (2 is 1), Burpees, Air Squats, Mountain Climbers (2 is 1), American Twists (2 is 1), and Flutter Kicks (2 is 1).
    A round of 7s (mtn climbers and flutter kicks) plus Indian Run and a plank-0-rama closed us out.

    Chance, Buttsplice’s nephew, joined us! FNG named WetSocks, for his astounding ability to run from the Shaft to Homebase in a pair of socks.

    P.S – I believe I’m forgetting the 16th PAX. I’m sorry. Reply if you remember, and I’ll edit/add you.

    SYITG!

  • WE ARE F3 – AROO AROO AROO!!! – from Bushwacker

    This fall, some of the PAX of the Northshore will be CSAUPing at the Spartan Beast obstacle race near Dallas. There is a palpably intense excitement in the air and this beatdown was designed to make sure all in attendance felt it. YHC, along with some some kind and committed brothers, arrived at 5:15 to begin setting up. We just beat the pre-thangers back to the flag in time to get things started promptly.

    WARMORAMA

    Warm up consisted of briefly attended tabata, and a garbled pronouncement of rules, regulations, and “the way things aughta go”, which, thanks to Jose’s requisite comments and interjections of others, were immediately and throughout the course disregarded, slightly adopted, and outright ignored. But a great challenge was mostly bested and a fun time was had by all teams of 2 who attempted.

    1. Tire Shuttle – step in each of 6 tires while running through (QIC tripped and fell so never assume anything is TOO easy!)
    2.Sandbag StepUp – holding 50lb sandbag, 10 Step Ups on sea wall (MAY have forgotten to mention the step up part)
    3. Bucket Carry – 5gallon bucket filled with sand carried out and back
    4. Sledge Hammer Slam – 15 wacks on the tire with a 10lb maul
    5. Tire Toss – 2 tires tossed individually out and back
    6. Sled Drag – 2 45lb plates on a minil sled pulled out and back
    7. Battlerope – 3″ battlerope slung up and down for 15 reps
    8. Rope Climb w/ Cowbell (not the short crunchy-frogging runner) – climb rope appx 12′ and tap the bell. As indicated prior to start, if a PAX was unwilling or unable to complete an obstacle, they were to complete 10 Burpees and move on. However, the rare and awesome challenge that a rope hanging from a tree posed caused a bit of a pile up by the time QIC and partner Shooter arrived. Immediately Shooter was pulled in by the tractor beam as well
    9. Dummy Drag – appx 150lb hose dummy dragged out and back
    10. Tire Pull – giant tire with long rope attached, pulled length of rope
    11. Spear Throw – in addition to the Rope Climb, Farmer’s carry, Sand Bag, flags and cones our own Zoolander (aka Chaka Zulu)supplied his new favorite toy to be thrown at and stuck into a foam target strapped to a tree. However, our honorary FNG, Al Gore, let us know with great protest that we were committing arbocide and proceded to take picture of the crime scene, and tear down the foam target for good measure.
    12. Farmers Carry – set of appx 30lb logs with handles carried out and back
    13. Tire Flip – giant tire flipped end over end out and back
    14. Sawhorse Hurdles – 4 8′ sawhorses spaced 6′ apart hurdled over

    Strong Work, great fun, fantastic teamwork!

    COT

    Count, Name, Grappler demurred praying us out in lieu of Rev Russo.
    Just a small taste of thing to come in October, gentlemen. Thank you for allowing me to lead you in tackling this Fire/Spartan obstacle course

    Post Script: Many thanks to the many hands who made light work of picking up the coupons!

  • Chewdoku – from Russo

    Upper 60s this morning at the Pad, where a Pax of three took to the streets (which were surprisingly busy with traffic).

    Pelican was in his normal Friday position, but we were met with a returning Quarterpipe (sans Halloween alien costume) that was a welcome addition. YHC and Pelican had already started in on political discourse by the time QP joined, so we had to apologize in advance for starting off hot.

    Warmup (all 10x)
    – Sealjacks
    – High knees
    – Arm circles
    – Cherry pickers
    – Grass grabbers
    – Toe touches
    – self love
    – Torso twists

    Thang
    Mosey around Old Mandeville, stopping at corners for what I called the Escalator – 7 exercises, varying rep counts from 7 to 1. Next round, what was 6 reps becomes 7, 5 becomes 6, rinse and repeat to where 7 becomes one.

    If you looked at the screenshot of the Excel schedule I used to compile (the printer was doing printer things so no hard copy) it, you’d see why it’s an escalator. Or, as Pelican noted, “more like a conveyor belt”. Chewy had the best response to my explanation at one point, dead panning “So….Soduku?” So from now on, it will be entitled Chew-doku.

    Once we hit the lake, it was 10 freak nasties, BSSs, and box jumps just to say we did.

    Back at home, COT and all that entails closed us out. Thank you gentlemen for joining, Steve I hope you feel better soon, remember there is the annual Zoo-rich classic tomorrow, and SYITG!

  • We did the Mash – from Russo

    Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.

    Warmup 10x-15x IC
    – Sealjacks
    – Torso twists
    – Cherry pickers
    – Toe touches
    I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.

    Thang

    First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
    122 merkins
    222 zombie squats
    322 gas pumps

    Next up: Electric chair
    Using the sea wall:
    – Durkins
    – Urkins
    – Freak Nastys
    – Bulgarian split squats
    – Step ups
    – Box jumps

    Then: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)

    Exercises:
    Jump squats
    Shoulder tap plank jacks
    T merkins
    American hammers
    Crunchy frogs
    SMCs
    Crab cakes
    Star jumps
    Monkey Humpers
    Donkey kicks
    Kid N plays

    Somewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!

    Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
    O – Outlaws (circle ups)
    U – Urkins
    I – Imperial walkers
    J – Jack Webbs (1 Merkin, 4 air presses)
    A – Absolution
    B – Box jumps
    O – Outlaws
    R – Reverse lunges
    D – Donkey kicks

    One final jump scare of 10 burpees and we were done.

    COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.

    Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.

    SYITG

  • Smells like a different fragrance, so says Bushwacker! – from Shooter

    With YHC out of town for the Scramble and his gym buddy Tanked flying out to Wisconsin Friday for his qualifier, I decided to scoop up Tuesday and Friday (A1c) on the Q sheet. Not to worry if anyone is looking for an opportunity to lead a beatdown, as Wednesday, Thursday and Friday (splashpad) still remain vacant.. Needing some guys to step it up and put forth the only payment required with F3. Signing up to Q and lead your peers.. Trust when I tell you the PAX appreciate new beatdowns and ideas from others… I know Wacker’s nose 👃 enjoys a different fragrance from time to time as expressed this Gloom..

    Not much creativity here this morning but YHC did prepare to accelerate through the beatdown this morning instead of decelerate.. Steve knows how much YHC actually hates doing that..

    Warmup
    10IC Selflove, arm circles, Imperial walkers, SSH, Grass grabbers, Mummy kicks, Toe touches and Hillbillies..

    Thang
    Simple mosey down Girord stopping at every other corner down and back.. Numerals of 8 was the accelerant. Started with 8 8 count body builders, then 16 Merkins, 24 jump squats, 32 2:1 flutter kicks and 40 SMC 1:1.
    Returned to the AO for Jackass Burpee Web 8 columns 1 burpee 2 donkey kickoffs per column down the breezeway..

    Closed with Mary 8 OYO WW1 sit-ups, 8IC Left elbow to right knee F/J, 8 OYO WW1 sit-ups, 8IC leg raises, chillcut plank 60 second hold, alternating left/right side plank hold 60 sec, 8IC gas pumps and closed with 48 💯s on OYO..

    Announced the firefighters 9/11 challenge at the Gipper on September 9th, Growrun NOLA
    the 14th and 15th of October and who could forget the IronPax less than 2 weeks away in September..

    Quarterpipe led us out with COT

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 5 has to be a record – from Russo

    Simple and effective this morning. Much like my high school gym teachers, when YHC limits time spent on coming up with a plan, it devolves to “just run.”

    Odds were Pelican would show, but much to YHC’s delight, the Splashpad was graced with 3 other HIM looking to brave the heat and move and shake: semi-regular Hammer, a semi-returning Akbar, fresh off either traversing the country (“What’s a traverse?”) or recuperating from said traverse, and a returning Splash Godfather Quarterpipe ™, who YHC can only assume has finally decided at around 80 degrees it’s not too cold to post.

    Warmup (all 10x IC)
    – Good mornings
    – Toe touches
    – Self love
    – Sealjacks
    – Imperial walkers
    – Cherry pickers
    – High knees

    Thang
    Traverse to the tunnel, stopping every 60 seconds for 10 merkins and 10 squats.

    At the tunnel:

    11s – donkey kicks and shoulder tap plank jacks

    Mosey down, “sprint” through, mosey up.

    Recovery walk/mosey back, where COT, Name-o-Rama, and prayer closed us out. Prayers for Steve’s mother-in-law, all our brothers hurting and healing, and that we’re strengthened with the Spirit to guide our day.

    Tomorrow is Pickaxe’s birthday Q to celebrate his 12th trip around the sun.

    Thank you to each of you for posting / reading. You all keep pushing me to be better and I’m grateful for it.

    SYITG

  • Eight is Enough – from Russo

    83 this morning as YHC pulled up, with a nice breeze to limit the sweat damage early. Great group of 12 for the beatdown.

    Warmup
    All 10x – 16 IC:
    – Seal jacks
    – Self love
    – Toe touches
    – Cherry pickers
    – Good mornings
    – High knees

    Thang

    Mosey around the block, stopping at each corner for:
    8 8-count body builders
    16 shoulder tap plank jacks
    24 merkins
    32 Peter Parker’s (1 is 1)

    Next round:
    8 Imperial squat walkers IC
    16 Hallelujah squats
    24 Apollo Ohnos
    32 Monkey Humpers

    Round 3:
    8 Dr. w’s
    16 Gas pumps
    24 LBCs

    Over to Rip’s, where it was:

    – 4 minutes of 24 rocky balboas followed by a trip up and down their steps (R&R)
    – Two rounds of 24 Rocky Balboas, 16 Urkins, 8 Rocky Balboas, 4 Urkins
    – Two rounds of 24 calf raises, 16 step overs, 8 calf raises, 4 step overs

    Back to the flag for Mary (16x IC)
    – Penguins
    – American hammers
    – LMCs
    – Rosalitas
    – Crunchy Frogs

    COT, Name-o-Rama, Announcements, Prayer, in that order. We lifted up our walking wounded, school starting, those traveling, Steve’s mother in law, and the victims of the Maui wildfire, among others.

    Coffee added a couple Starskys (apparently a thing in the F3 lexicon according to ‘Whacker) in Bird and Cowbell.

    Even though I took us away from the breezes on the lakefront that cooled us off ever so slightly, I appreciate you all joining me on a jaunt around the area, and what you bring to your own corner of the northshore. Fine group of men this morning. Let’s do it again soon (like at the Splashpad!)

    SYITG

  • Total Meltdown with the Fire Fighter Challenge Tabata – from Bushwacker

    Following a long rehabilitation after shoulder surgery, during which YHC did ABSOLUTELY nothing overly strenuous that Chewy would frown upon, it’s back to the fire department. And, of course, that means then Lakefront is due for another Fire Fighter Challenge… this time Tabata style! Our own friendly neighborhood Steve graciously offered to stalk me at 5:45am and help set up an array of treacherous exercises for the general populous of F3 Northshore.

    WARMORAMA

    Ok, let me be honest, as I sit here typing this drivel of a backblast, I’m having (not for the 1st time) memory issues. Everything came in sets of 10 and in cadence. There were several things with knees and feet and hands, ya know the usual. We really just needed to get loose enough to reduce risk of injury while dying in the heat and humidity.

    THANG

    The PAX mosied to the shaft where a variety of tires, weights, a giant rope, and a 50ft length of fire hose awaited the assembled. A hopefully-briefer-than-expected-by-the-PAX explanation of the ordeal laid out was given and things got underway. A tabata of 40 cycles – seconds of work with 12 seconds rest in between had such familiar FF exercises such as the Tire Pull, Tire Toss, Tire Flip, and Sledge Hammer Swing, interspersed amongst which were other favorites such as the High Rise Pack Carry, Burpees, Flutter Kicks, Farmer’s Carry and more. After the completion of the Challenge, in which a valiant effort was put forth by the brave men willing to cross the thin red line to take the red pill, there were none willing to compete for the Badaxxe Award by completing the Tire Pull, Tire Flip, and Farmer’s Carry for time. QIC wasn’t certain whether the lack of interested parties was because the defending title holder Grundy was not in attendance, or like myself, everyone was almost fully spent. Either way, there seems to be some unfinished business…

    MARY

    After mosying back to the flags the PAX were treated to 11 full-ass minutes of mary that finaled with 100 100s OYO.

    COT

    Countorama/nameorama, True Coat shared the opportunity to take part in a 30 minute men’s weekly zoom meeting involving spiritual discussions of Opus Dei and more of the most intriguing sort. Hit him up to learn more. The fair-weather Kotter Quart Pipe prayed us out and off to coffeteria we went!
    Gentlemen, thank you for following me into the fire (of sorts), and allowing me to lead you all in this thing of ours, la F3 cosa nostra. And don’t forget, HYDRATE HYDRATE HYDRATE!

  • Late to the Party – from Akbar

    7 strong this morning, with YHC 15 minutes late, setting the alarm for 4:50 pm. Body clock woke me up, quick text to Hammer to get us started, and on the way. Arriving to 6 pax and the shovel flag that Quarterpipe picked up from a previous beatdown, we were ready to go. Day 1 home alone while the M is out of town for 2 weeks. Expecting the Whacker to show up after 3 days of silence, disappointment set in for a no show. Great to see Moby Dick down from Covington.

    Hammer got started with 11’s, Merkins and abs – which didn’t register with YHC – we started with a DORA. Plank Jacks, Merkins, and abs of choice. P1 works, P2 runs to the white mailbox and back to relieve.

    Head to the playground for pull ups and jump squats x 10 OYO, 3 sets

    Benches: Bulgarian split squats and freak nasties x 10 IC, 2 rounds

    To the swing set for Swerkins – Feet on swing, Merkin and tuck x 10. Jump squats after x10

    Lungewalk to center court and finish with abs x10 IC
    Flutter Kicks, Rosalita, Wife Pleasers, E2K left and right, Hello Dolly.

    Count, Name, and Hammer prayed us out with thoughts of his case and me home alone with kids for 2 weeks while the M is out of town.

    Announcements – Zoorich Classic Saturday at the Lakefront. Men’s Dinner and speaker at St. Timothy Thursday.