F3 New Orleans

Tag: Ringo

  • You down with O.P.P.!!!

    I know what you late 30, early 40 F3 brethren who use to listen to Naughty by Nature are thinking.. However, let’s keep this PG13 and call it “Other Positive People”, “Old People Power”, “Obvious Pure Perspiration”, or simply makeup your own acronym of sorts and roll with it..

    Prethang

    YHC and Steve arrived 1 min late for the prethang as we stopped at every red light along 190, which will soon have additional lights to impede our journey north to the Gipper from Ole Mandeville. If you listen to 43 feet F3 podcast, one must agree as Dredd has stated in the past of this PULMAN. Turning these lights to blink yellow until after a reasonable flow of traffic begins to mount would be one suggestion, attention to any traffic light engineers in the audience.. Uoon arrival Moby informs us the PAX has already begun so we Mosey to catch-up as they make the halfway turn.

    Warmup

    All IC to 15 Imperial walkers, Hillbillies, Butt kicks, SSH, Mummy kicks and Toe Touches..

    Thang

    Inspired by talking with Gabrielle (#KrazyIvan VictoryMember) at the Barly Oak at Saturday’s F2 Q decides to keep the workout with all partner routines. PAX Mosey’s to the Taj Mahal for the O.P.P. This consists of P1 holding arm chair doing overhead claps, while P2 does Plank Jacks to 20. Partners switch and then on to the next Peter Parker’s followed by Parker Peters. Up the ladder and down the ladder then R/R… Q has a proud moment noticing Turbo has begun to perspire.. Whenever, I lead this is certainly a goal of mine which rarely is achieved so 👏🏻 to the man above for the 70 degree 100% humidity Gloom which surly assisted with this task.. Upon completion we journey to the justice center for B.O.M.B.S, (50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy sit-ups 😩, 250 Squats) keeping count cumulative while P1 did exercise P2 moseyed up the stairs and down the ramp. This was pulled from another PAX who seemingly never gets tired Tanked up, but also who fortunately the Q paired up with 😬.. Trying hard as I may to gas this animal it is with great disappointment that I fail… With Steve, Ringo, Einstein and Barely Legal pushing the Q on the run up the stairs and down the ramps, YHC quickly realizes that no matter how much better he thinks he his there is always room to improve.. Appreciate the push Brother’s!!

    With time quickly aproaching first team that finished assisted the other team with completion of the counts to respect the time. Moseyed to the flag to close.

    countarama, namarama, COT

    Tanked up prayed us out with thoughts of striving to always be difference makers and light to those in darkness!! Appreciate you Tanked up (#wolverine)

    Always enjoy the beatdown and F2 with the PAX at the Gipper!!!

    Thanks for following my lead!!

    Till the next Gloom 👊🏻👍🏻✌🏻!!!

  • Getting Our Money’s Worth at Grandma’s House for Ringo’s Virgin Q.

    Upon arrival, most of the PAX aired grievances about how the Saints were robbed. This will probably be a topic of F3 discussions for many beatdowns to come.

    WarmaRama:

    Good Mornings, Windmills, Arm Circles, Imperial Walkers, Toe Touches.

    YHC kept getting a few of the warm up exercises mixed up, but thanks to the PAX for helping keeping everyone in line.

    Pax then moseyed to the tunnel.

    1st routine:  “4×4” – YHC called for 4 rounds. Group 1 did bear crawl down the slope of the tunnel, jogged the flat bottom part, then sprinted up, and repeated on the way back while group 2 did AMRAPs of 4x4s (Burpee to Plank, 4 Merkins, 4 Mountain Climbers).
    Doing 4 rounds proved to be good in theory, but just after the first round, YHC and Pax realized it had to be modified. It was taking too much time and losing our form, with many more fun and games planned. So, YHC called an audible after only Round 1 and Pax moseyed on to the next routine, but not without vowing to the 4×4 gods that we would be back. 

    Next we moseyed to the bus stop/benches and did 10 Box Jumps, 10 Merkins, 20 Step-ups, 10 Derkins, 20 Lunges, and 10 freak nasties. Pretty uneventful, but a good routine nonetheless.

    Next we moseyed over to the flea market area. 

    Next Routine: “Dora 1,2,3”- Pax coupled up and had a team goal of 100 merkins, 200 LBC’s, and 300 Squats. Pax alternated where 1 team member did sprints while other team member continued towards team goal. YHC and Pax lost count only a couple times.

    Finished just in time for Circle of Trust.

    One Pax mentioned that he “got his money’s worth” out of YHC’s VQ.  Although these workouts are Free, YHC chooses to believe it was a positive comment.

    Shooter prayed us out. 

    Special thanks to those who supported YHC today for my VQ and thanks to all of our F3 guys who inspire and keep each other motivated during each workout.

    ‘Til the next gloom…

  • Honeymoon Sandy

    Writing this as I’m about to take off to Chicago.

    Everyone got to meet my Sandy this morning (or honeymoon Sandy as Ringo called her because we can only assume that she will never be this light again.) Sandy is a 45 pound sandbag. Sandy was supposed to make her appearance with me the day before but you know what they say about newlyweds, they hardly ever get out of bed.

    We started by doing a quick loop to get in our miles for the ISI. As coconuts stated, it’s mandatory for the month.

    Upon returning we warmed up with a long shoulder series since we would be hitting that hard. After a couple of merkins we got started.

    Sandy is very clingy. She won’t do anything by herself. So since I wanted to give her a tour of Grandmothers House, we had to carry her. We formed a line and made a loop down the pavillion, up the stairs, and back.

    Then I wanted her to get to know some of the guys individually. While we circled up and performed 10 squats, merkins, and LBCs in a continuing sequence one PAX grabbed Sandy and went up the stairs and back. Rinse and repeat until we all went.

    I still wasn’t entirely sure that Sandy was feeling the love so all of the men formed a plank line where a “tunnel of love” was formed. We pulled Sandy through the tunnel and back three times.

    The rest of the workout continued to involve Sandy, the stairs, and loops.

    We concluded with some Mary and 15 burpees because why not?!

    Sandy will return soon, but King cake season will not be kind to her. So try to not make her feel so bad when you see her again. She’ll definitely have put on some weight.

    Thanks for letting me lead guys! It was awesome.

  • Presto Change-o!

    tick…tock…tick…tock…The countdown is on! THE most extreme and hardcore athletic event in the United States, if not the world will be here in less than 48 hours (as of the writing of this back blast). The best of the best of the best will descend upon the Mandeville Lakefront to face the brutal elements brought forth just in the nick of time by the obsequious mother nature. Tank tops – CHECK, freedom hammer – CHECK, blustery cold weather – CHECK…it’s GO TIME!

    WARM-O

    10, 15, or 20 of:

    toe touches

    torso twists

    high knees

    butt kicks

    fire hydrants

    scorpion kicks

    In order to get the running faithful of the city hall scramble a lil taste of the ivan route, QIC changed it up and lead the PAX down monroe, following the the loop, and up w. beach to the last bit o lakeshore dr. before heading back.

    MARY-ISH

    Waiting for the PAX at the AO was the legendary, yet sinister, DICE O DOOM! We each had a roll and , much to the relief of every soul assembled, there was no roll for 50 burpees!

    COUNT-O/NAME-O

    Chewy prayed us out. Thanks guys for following my crippled lead and best of luck to all who won’t be in FLORIDA saturday night!


  • Round Robin at The Gipper

    With our designated Q, Maverick, busy with his new 2.0, it was up to the PAX to deliver their own beatdown Wednesday morning at The Gipper. Go time arrived, the assembled veteran PAX disclaimed themselves silently, and then we got down to business.

    YHC initially took the lead with a warmup of SSHs, windmills, merkins, plank jacks, toe touches, seal jacks, imperial squat walkers and torso twists, all IC.

    Tanked Up! picked up the baton and moseyed the PAX to the back of the Taj Mahal where he administered a series of suicides – sprint/backpedal; shuffle there and back; and then old fashioned sprint there and back. Tanked Up! then ran us around to the front of the Taj Mahal, assembled us around the flagpole, and turned things over to Ringo.

    Ringo adopted Einstein’s “give the PAX an exercise to do while you bear crawl to the flagpole and back” routine and worked us over pretty good with merkins and various Mary exercises.

    After giving Einstein a little bit of his own medicine around the flagpole, Ringo then led the PAX to the front of the Justice Center for box jumps, the freak nasty, and step ups.

    Bushwacker took over at that point with a mosey around the Justice Center to the back stairs where we performed Irkins up the stairs, followed by bunny hops down the stairs. Rinse and repeat twice, descending with backwards bear crawls the first time and crab walks the next.

    Finally, Shooter mercifully took us back to the shovel flag for Mary: 45 seconds each of planks, Nolan Ryans each side, Rosalitas and finally Tanked Up!’s favorite, wife pleasers.

    Countorama, nameorama and Einstein prayed us out remembering our Southshore brother Terabyte and hoping that Maverick’s M and 2.0 are healthy and happy.

  • A Miscue at the Marsh

    This morning’s beatdown had no creative themes and no coupons were used. There were no musical numbers. And this backblast (probably) won’t have any rhyming couplets. And that is because this beatdown, though it was to be led by the always-reliable and always-creative Grundy, was, in fact, Grundy-less.

    But that was no problem with the crew the Marsh brings in these days. There was some Saints-Eagles chatter while we waited (Bushwacker reminding us that Grundy usually comes in hot), but alas, we eventually had to pull the trigger and YHC was the first to grab warm-up duties.

    Warmorama: Good Mornings, Toe Touches, Windmills, SSH, Seal Jacks, High Knees, (all 20x IC) and 20x merkins OYO.

    The Thang: Started with a warm-up run around the block to hit our 1 mile ISI challenge, then off to the pull-up bars to get to business:

    1st Set of 7’s: 6 pull-ups to 1 merkin, down to 1 pull-up and 6 merkins.

    2nd Set of 7’s: 6 hanging knees-to-chest to 1 burp-up (NOT to be confused with a burpo. Totally different and YHC knows the difference, totally.)

    Over to the rickety metal benches for some loud leg work:

    • Left leg knee ups, right leg knees ups, 10x IC.
    • Irkins 10x IC
    • Left leg Bulgarians, Right leg Bulgarians, 15x IC.
    • Freak Nasties, 16x IC
    • Box Jumps x10 (cut short, as we only intended to wake up the neighbors on Livingston, not the entirety of Old Mandeville).

    [Sidebar: All numbers above are entirely accurate, Wacker. Though YHC will admit he’s lucky that he does not have to be audited by Grundy (since, again, he was not there).]

    Over to the court for a round of: Monkey Humpers 20x IC, followed by bunny hopping half the court, bear crawling the rest. Rinse and repeat back.

    And finally some Mary: big flutter kicks, little flutters, hello Dolly’s, Freddie Mercs., all at or around 20x IC.

    COT, Pik prayed us out. Thanks men, enjoyed the impromptu lead! And thank you, Grundy – looking forward to tomorrow’s meeting with Sandy!

  • North Shore Chest & Core (I Think I’m Gonna Be Sore)

    QIC takes some pride in the idea that a Saturday beat down with Bushwacker as Q is going to be fairly intense (even if that idea is only in my head). F3 means different things to different guys. For some, it’s a great workout with some great motivation. To others, it’s having fun hanging out with fun guys who share similar values. And yet to to others, it’s an opportunity to lead and be lead, while setting an example and support for their brothers. To YHC, F3 is all of that and more! It can be said that there is a duty to the men who get out of the sack to meet the gloom for the Q to provide value at any given AO. How much value did you find today……?

    Pre-THANG FOREPLAY

    Rolling in a few ticks behind schedule, YHC was grateful to run into a healthy pack of pre-thang PAX on the return trip of their 2 mile tour.

    WARM-O-RAMA

    15XS each IC:

    SSH

    High Knees

    Good Mornings

    Butt Kicks

    Windmills

    THANG

    Four Corners: Girod, Claiborne, Marigny, Lakeshore

    1. (with a nod to Shooter) 25 Burpos
    2. 20 Burpos, 25 Rower Sit Ups
    3. 15 Burpos, 20 Rower Sit Ups, 25 LBCs
    4. 10 Burpos, 15 Rower Sit Ups, 20 LBCs, 25 Heal Pulses

    Burpee Mile: 12 Burpees followed by a run up Marigny x4

    Mosey eastward for…

    Captain Therkin:as opposed to how it was SUPPOSED to go with 1bigboysitup for every 4 putins with 5 merkins between each set…

    we did 1 merkin for every 4 big boy sit ups with 5 putins between each set…SORRY GUYS

    PAX did some semblance of an Indian Run back to home plate where we did…

    Circle Burp:While doing constant high knees, each man in turn called “down!”, whereupon the PAX dropped for a burpee. Continued until each had a turn.

    MARY

    x10 r foot on l knee, reach l elbow to r knee FLAPJACK

    25xs:

    Dying Cockroach

    Leg Lifts

    10xs:

    (Bastardized) Cockroach Resurrection…just for Tanked Up

    Crunchy Frogs

    V Ups

    30 seconds each:

    Plank

    Chill Cut Plank

    Mission Impossible Plank

    Left Hand Plank

    Right Hand Plank

    Plank

    COT, NAME-O-RAMA, PRAYER

    Russo prayed us out.

    I hope I brought value to this day for all of you gentlemen. I am humbled by your allowing me to lead you into battle!

  • Back At It

    Ah, it’s exciting to be back to the month of January. A new year, another chance to join a run challenge I’ll almost immediately regret. A new year, another chance to see Shooter post to a 16º beatdown in shorts and sans gloves. And of course, a new year, another chance to don a tank top and claim the hammer at the upcoming Ivan.

    But first, there’s work to do. The PAX as a whole is incredibly strong these days and YHC has some serious catching up to do. One lesson that has crystallized for YHC the past two weeks is how hard it is to actually build something and how easy it is to let it fall apart. Nothing new, of course. It applies to nearly everything – relationships, spiritual life, career, fitness, etc. Deep down, though, YHC honestly thought that hey, I might be able to leave the PAX for 5 months and return, still able to knock out 500 merkins and run 10k’s.

    That, of course, is not the case.

    And so, humbled, YHC eased back in with my first Q in a few months. The scramble is one of my favorites, and seemed a great place to start.

    Warmorama: Toe Touches, Seal Jacks, IW’s, all 20x IC. Lunge w/ twists through the parking lot, and then off to the races.

    Ran the traditional route, with one exception – Chewy thought it’d be a good idea to run the loop in the opposite direction, considering the new year and all.

    Once back, YHC led the PAX over to the monkey bars, except, hey – there are no longer any monkey bars at the city hall playground! This is what happens when you’re gone for a bit. After some searching, we found a weird, arched-web piece of playground equipment near the back that kinda/sorta worked for our needs:

    Partner up, P1 knocks out 10 burpees and 10 pull-ups, P2 does scorpion kicks. Flapjack.

    Next, P1 knocks out 20 Australian pull-ups while P2 is doing 180º jump squats.

    Finally, a quick mary of Hello Dolly’s, Flutter Kicks, and Rosalita’s (all 20x, IC). COT and Shooter prayed us out. Guys, a sincere thanks for the opportunity to lead, it’s always a pleasure to get stronger with this group of men.

  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.

  • Happy New Year, F3 Brothers!

    Happy New Year, F3 Nation! 7 PAX posted in the Gloom ringing in the New Year at Grandmother’s House, not too long after the last fireworks were blasted into the Gloom of the night sky.

    WARMARAMA

    SSH, Arm Circles, Good Mornings all IC x 10.

    THANG: Move to far end of covered area, partner up. One man runs to stairs, goes up and down, and returns while his partner is doing an exercise (shoulder taps, T Merkins, one leg hops). Rinse and repeat.

    Bear Crawl to stairs, run up stairs and back down. Lunge walk to stairs, and do Defensive lineman squat walk, then run up stairs and back.

    Mosey to Lafite St bus stop where the PAX did 3 sets of 10 of the following: Box Jumps, Derkins, Freak Nasties.

    Mosey “through the woods” (hence the name, Grandmother’s house) to the Tunnel. Partner up again. First partner jogs down and through tunnel, sprinting up the far side. At the far side, PAX turns around and comes back, while partner is doing the following exercises for the two sets: Flutter kicks, Al Gore (5 secs, 5 secs rest).

    Mosey back to Trailhead to close things out.

    Count a rama, COT. Thanks to Jose for praying us out.

    Thanks for getting up early with me guys, following my lead and for the camaraderie over the past year. Thanks also for joining me for some F2 at Cafe Du Monde. It was good times, good company. I always enjoy that as much as the beatdowns.