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!
Weather.com predicted a 100% chance of rain, but the conditions are always cozy in the “Hall of Justice” parking structure. #ThanksParishTaxPayers
DISCLAIMER
YHC forgot the disclaimer. I don’t remember any major injuries, so I think it’s a “no harm, no foul” situation. #Don’tSueMyMalpracticeInsuranceHasLapsed
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.
Split jacks X15
Toe touches X10
Abe Vigodas X10
Ray Finkles X10
Steve Earles Copper head squat finished with hill billy X 10
THE THANG PART 1: Bleeping beep test
After warming-up the PAX moseyed to the parking garage at the “Hall of Justice.” Lo, and behold, the magical, beatdown elves had already set up cones precisely 20 meters apart, so it was only natural for the PAX to test themselves against that grueling, gym class, fitness benchmark: the beep test, a.k.a the bleep test a.k.a the multi-stage fitness test, or in F3 lingo, Highlander.
9 PAX lined up and started running, as the sadistic, electronic tones of the test app, beeped faster and faster. The PAX did fantastic and displayed the fitness levels and VO2 maxes of a bunch of doped up Lance Armstrongs. Whenever a PAX bowed out of the beep test, they kept getting stronger by doing sequences of merkins, squats and LBC’s. TClaps to Turbo who was the last bleeping man standing after the rounds of the test had progressed well into double-digits.
We all know, Turbo could have kept racing the beeps all morning, but he threw in the towel to give the PAX a break from doing Merkins.
THE THANG PART 2: Play that funky music till you die
Since the speaker was already set up for the beep test, PAX hung around for three consecutive music driven workout routines.
“Bodies” by Drowning Pool 3:21 – Plank through song with donkey kicks and merkins mixed in
“Baba O’Riley” by the Who 5:00 – Imperial Walkers for what feels like a lifetime
“Tubthumping” by Chumbawumba 3:33 – SSH plus 27 burpees
Rumor has it that Einstien sure plays a mean, pin ball.
MOLESKIN
Well done, F3 bros. Props to Bushwhacker for helping the PAX to clean up the parking garage, because our brother knows that “every day is earth day.” #CaptainCore.
CountORama, NameORama, and COT
YHC prayed us out.
Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.
With no Shooter, Steve or Chewy, it was no “old guard” and all “new guard” (The Pelican being “mid-guard”?) on this chilly Valentine’s morning. With Ringo rolling in hot and a little late (but back to his customary F3 winter uniform), the PAX had warm ups already underway.
20 IC:
Toe Touches
Imperial Walkers
Torso Twists
High Knees
Abe Vigodas
With RRR in mind, YHC had intended close to 5miles in the gloom, but given an odd assortment of excuses mixed with a dusting of miscommunication, while the route slightly altered, the distance remained the same.
Coconuts and Garfield lead the pack, with Ringo and The Pelican covering the middle ground, and Waterpik and YHC pulling the caboose.
With 10 minutes to Mary, we finished with: Downward Dog, Lizard Pose, Planks, Chill Cut Planks, Mission Impossible Planks, Right/Left Side Planks.
Pelican prayed us out, and off we went to welcome the day! Thanks to Waterpik for hanging back with this stumbling fool, to Coconuts for swinging back for us mosiers, and to the PAX for following instruction, if not lead.
I’m very impressed and proud of the new wave of consistency and leadership in F3 Northshore that has been built on the leadership and committment that each of us found already here when we were FNGs. I consider this group to be a valuable and integral part of my life, and the lives of its member. Always remember, WE are F3 Northshore. Without US, it does not exist.
Tasked by an ailing Einstein for a substitute Q, YHC went to the Hawg playbook and unabashedly copied a recent Red Friday workout, the Loredo. After a warmup of Seal Jacks, Toe Touches, Windmills, Mountain Climbers, Parker Peters, SSHs, Good Mornings, High Knees, Butt Kicks all IC 10x and some arm circles (golf ball to beach ball and back), YHC led the PAX to the Justice Center for a simple but not easy beatdown:
AMARP for 30 minutes: 25 air squats, 25 Merkins, 25 Walking Lunges and a 400 Meter Run (don’t tell the PAX the rep count was supposed to be 24 and not 25; YHC is old and cannot read his Winke in the Gloom).
The PAX managed 7 rounds. Probably would have been 12 had YHC used the correct rep count.
Back to the trailhead for a balance challenge: stand on the right leg for 30 seconds and then 10 right leg hops OYO; rinse and repeat on the left leg; and then a weird balance exercise that is too complicated to explain but YHC will show you some time.
Countorama, nameorama and Steve prayed us out. Thanks for letting me sub for Einstein guys, and T claps to you for the hard effort this morning.
With Q considering a day of rest from running, I awoke to a message from Waterpic. He mentioned that if I was running to Grandmothers house he would join in along the way. That is all the YHC needed was the simple EH from Pic to silence those negative thoughts and hit the pavement. Besides RRR is only one month and the miles count toward a great organization.. Appreciate the EH and the accountability Pic.. We arrive at the AO with no movement in sight, shortly after Garfield rolls in primed and ready to go as always as the Pelican and Ringo emerge as well. Knowing the forecast to be calling for Thunderstorms throughout the day, Q figured we would see a sighting of Bushwacker. He monitors the weather like a young “Bob Breck” knowing all the details and patterns of southeast Louisiana, besides I also believe he gets tremendous joy out of making ridiculous post in fridged temps, Thunderstorms, high heat index, etc.. With the mumble chatter building YHC rallies the PAX to begin.
Warmup
All IC 15 Windmills, Mummy kicks, Toe Touches and Air presses. IC (10) straight arm, 45 degrees and 90 degrees.. Not sure if my geometry is accurate on that, but we will go with it..
Thang
Lindsey’s aka forties from the F3 list would be our first at the bus stop.. Exercise consists of 2 chosen movements always equaling a total of 40 subtracting 5 from the top and adding 5 to the bottom. YHC chose Merkins and Freak nasties. First set 30 Merkins followed by 10 Freak nasties. Second 25 and 15, Third 20/20, Fourth 15 and 25 and final 10 and 30. Although it’s only a 100 total of each the combination seemed to quickly silence the PAX. So much so that as we began our Mosey to the tunnel there was no chatter for nearly half a mile, then Ringo mentioned as long as he was ahead of Wacker he was good. To appreciate that comment one would have had to be there, no PAX wanted to be behind Wacker as he had earlier demonstrated that his previous days meal would not allow for him to keep the Silence so to speak.. Arrived to the tunnel where the PAX was instructed of our next routine. Quarter Pounder (add onions) except for you Wacker.. Broke into 2 teams of 3. Team 1 sprinted 25 yards and completed 25 Merkins returning back pedaling while Team 2 did Al Gores (reversed sequence), Team 1 50 yard sprint and 50 squats back pedaled while Team 2 held plank (reverse), Team 1 75 yard sprint 75 plank Jacks back pedaled while Team 2 did alternating lunges (reverse) and finally Team 1 100 yard sprint with 100 SSH while Team 2 did LBCs (reverse).. Moseyed back to AO with Garfield reminiscing of a Mickey Rork show and mentioning other moments from In Living color with Shhh NayNay and Jim Carey. Both scenes related to Silence that sometimes is broken without saying a word.. Arrived at the AO for a min of Mary low Flutter, high Flutter and Hello dollies..
Count off, announcements (mentioning about the Ragnar in April), COT
Pelican took the honors of praying us out!!!
Appreciate the post gentleman and the accountability!!
A warmer 62 degrees and a light rain, as we met up at The Marsh. Shooter had the PAX impressed that he ran over 2 miles from home to our AO.
Greetings and banter before warm ups. As WaterPik and Coconuts called me out as having “Starbucks Hands” I immediately regretting wearing gloves on this warmer morning.
WarmORama: Good Mornings, Wind Mills, Toe Touches, Hill Billies, Imperial Walkers, Side Straddle Hops.
Guided by the blue light of Pelican Pointe Car Wash, the PAX moseyed to Ruby’s Roadhouse for a change of scenery, and did the Escalator routine: 10 ASS-KICKERS, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges. As if Burpees aren’t hard enough, WaterPik showed up the group by starting his on a fire ant pile.
Next PAX moseyed all the way down to the lakefront sea wall and did 20 each: Box Jumps, Merkins, Step-Ups, Derkins, Lunges, and Freak Nasties.
Next PAX moseyed over to Rip’s on the Lake where we did “Stair Barrows.” PAX partnered up. Partner 1 held Partner 2’s legs while he did a wheel-barrow up the stairs and 10 derkins, then both PAX ran down the stairs, then flap-jacked. PAX who were waiting did Partner 1’s choice of exercise for each round consisting of: Squats, Freddy Mercury’s, Flutter Kicks, etc.
PAX moseyed back to the basketball court. As we arrived, YHC was ready to dish out some MARY, but was quickly interrupted and told that time had expired. (Apparently YHC’s watch somehow fell back 5 minutes during the beatdown). Since many PAX are already doing xtra credit with RRR, we went right into Circle of Trust.
Thanks Shooter for leading us in prayer, and for the tip about Boudin by Jamison.
After watching the Patriots Tom Brady march into the history books with his 6th Super bowl victory, the Q as much as he didn’t want too, couldn’t help but tip his hat to this remarkable achievement… Now had the Black and Gold been in the big game, I can only imagine the outcome would have been different.. As if the big game weren’t enough our beloved Tigers Men’s basketball team were up ended by the Razorbacks over the weekend breaking a 10 game win streak and 18 game homestand at the Pmac.. Knowing how we were clearly robbed of the first opportunity, I remain optimistic as our local GOAT Brees stated, we still have a window with a team of young rising stars and will only get better from the No Call that caused our City to demonstrate in multiple Boycotts across the area.. Which leads to the 2nd and the motivation behind the beatdown at the Marsh on this humid Gloom.. Scrolling through the list of exercises YHC spotted the Nolan Richardson. For those not familiar he was the Razorbacks coach back in the day who took his team to a National Championship and a spot into the College Hall of Fame.. Not trying to give too much admiration to our opposition, I still felt the PAX needed to train like the program that recently ended our streak in the only sport of interest left to the Q until next football season.. Enough tutorial, let’s get after it.
Warmup and Thang
“Nolan Richardson”
20 IC Windmills and 20 American Hammers, Mosey to stop sign and back.
Take to the court for 6 partnered exercises consisted of 150 and 300 rep counts cumulative. P1 exercise while P2 backpedals half court jog forward backpedal full court jog forward alternating in and out.
Round 1 150 Burpees and 300 Squats.
Round 2 150 Big Boy sit-ups and 300 Arm circles
Round 3 150 Merkins and 300 Imperial Walkers
With inspiration from the Men’s health article Q picked up on the 6 mins of Mary shown in the article, with limited time had to call an audible till future post and only completed 24 sec of Little MANNY crunches, 24 sec of High scissors and 24 sec of Low scissors…
Appreciation to Ringo, Steve and Water Pik Marsh staples for the post..
It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!
Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC
Mosey….
11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.
Mosey….
With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.
How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC
Merkin Wave – with a twist
All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.
Having talked with Rudy from NOLA on Wednesday he mentioned the Scramble may have a surprise on this Gloom. As the Q cracked his eyelids on this Thursday to the illumination of a strange area code and reading the message he quickly realized the Scramble would indeed have a surprise PAX.. Walking through the park to plant the shovel flag a familiar voice caught my attention. Could it be Captain Sparkles? Following up a recent post at Grandmas House. Or was it Garfield? Having become a staple at the Scramble.. with much joy it was both brothers chattering it up with Water Pik, who the YHC must throwout a T-👏🏻 too for posting and staying consistent even through injury… And with all, was Hot Wheels from Charlotte as Chewy emerged from the darkness to join the PAX.. Respecting the time we circled up to get started and await any possible late arrivals, which indeed we had as Ringo rolls in Hot to join in as we begin warmup..
Warmup
All to 15 IC, SSH, IW, Windmills, Scorpion 🦂 kicks and finished with Chewys famous “Ws”!!
Moseyed our routine path!
Returned to the park for 2 cycles through the playground equipment.. PAX held plank as 1 did pull-ups (5) and Knee tucks (10) returning to plank as each man cycled through. R/R adding in Freak Nasties (10) as the PAX changed to right arm high, left arm high and reverse planks till completion…
Countoff, nameorama, COT
Appreciate the opportunity to lead and for the PAX there to follow!!
Thank you Chewy for closing us out in prayer and safe travels to Hot Wheels!!!
Weather.com predicted a 90% chance of rain at our AO this A.M. and Mother Nature delivered. No worries for the Pax at Grandmother’s House because our AO is an all-weather location whether it’s dry or raining
THE WARM UP
The assembled PAX warmed up with some active stretching. All exercises done IC.
Split jacks X 15
Toe touches
Abe Vigodas
Good mornings
Frankensteins
Steve Earles Copper head squat finished with hill billy
high knees
THE THANG Crawlin’ and hoppin’
Pax moved straight from warm-up into the Thang. (no moseying required) Pax performed 3 rounds of a sequence called “the Brenton” stolen from a nameless national exercise craze.
First pax bear crawled for 100 feet and made their way back to the start by broad jumping. After every 5 broad jumps the pax dropped to crank out 3 burpees.
Rinse and repeat 3X
THE THANG Ciabatta time
Pax worked through 3 ciabatta circuits of alternating between 30 seconds of doing work with 10 seconds to recover between sets.
Don’t sweat me Disney, backblasts are fair use.
Supermans
Spiderman merkins
Sister Mary Katherines
Mountain climbers
Wojo squats
Alternating planks
Wojo says train hard when you post and to never slack off on your help defense
THE THANG Big Finish
With no moseying needed to stitch together our work sessions, Pax were free to enjoy some bonus work when they finished their ciabatta sets.
Pax capped off the workout with some lunge walking, duck walking and Mary.
CountORama, NameORama, and COT
Thanks to Chewy for closing out the COT with a prayer.
MOLESKIN
It was good to see 8 Pax posting at Grandmother’s House despite bad weather. Northshore AO’s are surging.
Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.
