F3 New Orleans

Tag: Ringo

  • Where Yat?

    Dec 31st means out with the old in with the new… but first we need to know where were at to know where were headed. todays beatdown was based on our previous endeavor of the go ruck challenge and basically the marshes reason for existence. How many merkins, big boy sit ups, and pull-ups can you do in one minute of time along with a timed mile run 😉

    WARMARAMA

    20 ssh ic

    20 toe touches ic

    20 high knees ic

    20 windmils ic

    20 mummy kicks ic

    20 good mornings ic

    20 little arm circles forward ic

    20 ” ” backwards ic

    THANG

    partners keep count and accountability during

    1 min of merkins

    partners switch

    1 minute of big boy sit ups

    partners switch

    1 minute of pull ups

    partners switch

    1 mile timed run to the lakefront and back

    MARY

    20 lbc ic

    20 fred mercs ic

    10 leg lifts ic

    20 flutter kicks ic

    15 hip ups left ic

    15 hip ups right ic

    cot

    bom

    the manny prays out

    thanks and Happy New Year to all you go getters!!!

  • Returns welcomed with or without receipts!!

      With plenty of rain in the forecast the Q opened the garage anticipating a wet post, yet to his surprise it was only the sound of swirling winds, which left a path of blown over garbage cans spewing garbage throughout the streets and early dismantling of Christmas decorations hanging from the rooftops as I journeyed to the AO.. Anticipating a possible return of other PAX who have not posted in sometime (Turtle), Q was excited arriving to the headlights of regulars like Veteran (Steve), post record setter (Ringo) and 2 Scramble essentials in Garfield and Water Pik.. Planted the shovel flag and started the chatter amongst the PAX.

      Began our warmup with

      10 IC Good mornings, Windmills

      15 IC Toe Touches, SSH followed by lunge twist inward and outward for 25 yards. Burgundy arrives as we wrap up the warmup to start our journey..

      Moseyed our standard route through the debris filled streets of ole Mandeville. With steady winds and severe gusts we still managed a respectable time of less than 30 mins. Arrived back for 10 mins of work which consisted of the PAX taking to our 6 while another completed 5 pull-ups as we rotated around to each man. R/R 3 series that included LBCs, Flutter kicks and Crunchy frogs. Closed with 1 min of Merkins.

      Circled up for count, announce, COT

      Reminded everyone of the upcoming Crazy Ivan, which should prove another domination by the Northshore representing and preserving the Hammer 🔨 trophy!!

      Also Water Pik put it out to the PAX for some F2 following his Q next Tuesday at Grandmas House on New Year’s Day!! We will converge at the Cafe Du Monde following the beatdown for some coffee and beignets to start the New year right!! That is of course for any man willing to delay their New Years resolution of tasty warm fried dough coverd in powdered sugar 😋😋…

      YHC prayed us out.

      Appreciate the commitment through the holiday week F3 brethren and Returns are always welcomed!! New year = New choices

      👍🏻👊🏻✌🏻 Till the next Gloom!!

    • Like Finding Candy Corn in My Advent Calendar…..

      …. as I was totally confused, by the crowd that posted at the Gipper this morning. New faces, and faces I have not seen in awhile. Then some regulars missing.

      Here is how it went:

      Disclaimer

      Warmup; All 20xIC, side straddle hops, good mornings, high knees, arm circles, seal jacks, arm circles, imperial walkers, mummy kicks, hill-billys, toe touches

      Over to the rock pile: grab a rock ( or giant boulder if your name is Butt Splice or Shooter) for; rows, overhead presses, curls, forward presses, elfs on the shelfs.

      Over to the Taj-Mahal parking lot for a ladder shuffles, forward, reverse and both laterals,

      To the front of the Taj-Mahal for a merkin ring-of fire.

      Mosey to the Justice Center parking garage for backwards lunge walks and sprints up the ramps. once on top did a few one minute exercises followed by run-arounds.

      No Mary today, as we went overtime

      Butt Splice prays us out

      Thanks for letting me lead today. I had a ribald good time.

    • The Morning before the Nightmare before Christmas

      18 strong on the Mandeville Lakefront this morning, our warmup circle of pain expanding as the sun rose with long lost veteran EiEi finding his way out of the fartsack and back to the PAX just in time for the standard disclaimer.

      Off to the races with a warmup of Seal Jacks, Imperial Walker Squats, Toe Touches, Windmills, and Side Straddle Hops, all 20x IC.

      Mosey towards the Harbor for the next COP:  T Merkins, Jane Fondas, Wife Pleasers, Merkin Circle, Nolan Ryans, and Flutter Kicks. All IC with various rep counts.

      Mosey again towards the Harbor with another COP stop for front to back lunges, monkey humpers, and copperhead squats.  Again IC with various rep counts.

      Then all the way to the Harbor playground.  YHC divided the PAX into six teams of three for some rarajipari variations around the playground.  Good times and all in line with YHC’s diabolical plan to run the PAX as much as possible this morning to train surreptitiously for the Krazy Ivan without wearing them out for tomorrow afternoon’s Nightmare Before Christmas beat down.

      Indian Run back to the shovel flag for our countorama, nameorama and a prayer.

      Welcome FNGs Big Ugly, Bolt and Hawk!

      Thanks for letting me lead guys.  YHC always appreciate you playing along with my hare brained ideas.

    • Strangers at the Scramble!!

      The Scramble has impressed the Site Q week in and week out as of late with some great consistency. PAX have ranged from 8-10 gathering for our rountine 5k with a mix of exercises. So much so that we tend to have a PAX magically appear along the way at which another PAX Water Pik turns around to the surprise of Burgundy after about a mile in.. Conversations always prove fun and engaging with a variation of topics such as about our Saints discussing the success as of late and the need for some Fantasy football guys who need certain people to step up in future weeks as the playoffs have begun. ..

      Warmup 

      All IC of 10 Windmills, Toe Touches, Scuba Steve’s and Scorpion kicks..

      Thang 

      Journeyed the common route through the streets of Ole Beautiful Mandeville. Returning to the AO for 10 mins of a mixer of ISI, Merkin Wave, Flutter kicks, LBCs and Pull-ups. Circled up to count off and announce the future Nightmare before Christmas on 12/16 at the Mandeville Lakefront at 1300 for any PAX looking for a true punishment shared amongst brothers.. Also touching on the Crazy Ivan 1/19/19 at 2100 at which we need to pry the Hammer out of the hands of EiEi for visual inspiration to come soon..

      COT 

      Q prayed us into the day!

      Much appreciation to the F3 men who decided to flatter the Q on this Spring like Gloom before the next cold front to come!!

    • FNG: Out of Work Hair Dresser

      As YHC pulled up to the Wednesday rendevieu point for “we south of I-12” a familiar looking vehicle simultaneously pulled in a few spots away.Taking the gamble that I wasn’t about to make a fool of myself, I jumped out pointing and waiving my hands. Sure enough, Steve had returned on a more permenant basis to reclaim his moniker of Out of Work Hair Dresser! Shooter pulled up and we were on our way to meet up with the Wednesday warriors of The Gipper.

      The frosty gloom was ripe for a proper beat down, and QIC was ,indeed, hoping not to disappoint.

      WARM O RAMA

      Toes Touches x20

      Cherry Pickers x 15

      Imperial Walkers x10

      Fire Hydrants Rx10 Lx10

      Scorpion Kicks x10

      THANG

      Gathered at Clock Tower, PAX did_____ while each individual did _______…..

      R1 Hi Knees, 50%/100% sprints

      R2 Butt Kicks, Side Shuffle

      Mosied to court house for Irky Dirks: OYO Irkin up each step, Dirkin down each step

      Mosied to parking lot outside parking garage; suicides to each parking space line

      Mosied up the parking garage ramps and down the steps  and over the front of court house for some Freak Nasties, Box Jumps, Irkins, and Step Ups

      Indian Run back to clock tower to continue…

      R3 Squats, Backward/forward sprint

      R4 SSH, Bunny Hops

      COT – Out Of Work Hair Dresser prayed us out

      Many thanks to the brave souls showed up and stuck it out even when they discovered it was Bushwacker they would be following. APPRECIATION

    • Is that the Salvation Army?

      With it being just over two weeks before Christmas, bells could be heard along the lakefront in Mandeville on a cold and dreary Saturday morning. Could it be the salvation army ringing their bells to get donations from the dedicated runners on the Lakefront? No sir, it is a bunch of idiots doing ten burpees everytime they ring a cowbell…..

      Warm Up:

      15 Toe Touches IC, 20 Windmills IC, 20 IW’s IC, 20 SS Hops IC, 20 Butt Kicks IC, 20 High KNees IC, 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Claps IC

      Cowbell Instructions:

      Every time you hear the cowbell, stop and do ten burpees. At the beginning of the beat down, that cowbell was like the pretty girl at the dance. Everybody wanted to have some time with it. About half way through, she turned into the ugly girl at the dance. Nobody wanted anything to do with it. BUT, everyone had their chance to dance which meant, with 10 Pax, we did a hundred burpees through out the work out. I think Zoo Lander might have rang it twice, so maybe 110.

      Mosey to first block: Bolt 45s, 5 Dive Bomber Push Ups IC, 5 Lunges IC

      Mosey to second block: Rinse and Repeat  exercises from Block 1 and add 5 Absolutions

      Mosey to third block: Rinse and Repeat exercises from Block 2, and add 10 Freak Nasties IC

      Mosey to the park: Ascending Burp and Groin

      Each pac does a burpee. After the merkin part of the burpee, do a groiner. Everytime you do a burpee increase the merkin and groiner by one rep. Do this until you get to ten merkins and ten groiners. So I guess if you add these burpees into it, we did 120. By this point, who the hell is counting. 

      Mary: Bruce Lees- 10 Leg Lifts OYO, 10 LBCs IC, 10 Heel Touches IC, 10 100s IC, 10 Putins IC, 10 Crunchy Frogs OYO

      Rinse and Repeat this three times. Second set increase reps to 12 for all exercises. On the third set, increase reps to 15. Kudos to Coconuts to ringing the cowbell during the Mary to give our abs a break. Only at F3 is doing 10 burpees a break from anything. 

      Indian run back to the flag.

      Bushwacker prayed us out. Great F2 at the coffeteria after. 

    • What’s My Name?!?!

      This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

      It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

      Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

      With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

      One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

      We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

      Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

      Have a great weekend!

    • Pulling a RIngo

      New F3 term: Pulling a Ringo = a new member of the pax that completes 10 consecutive beatdowns.

      Welcome aboard Ringo glad to have ya!

      The thang:

      Warm up: Mt climbers, merkins, scorpion kicks x 10-20 IC

      Fwd, retro, and lateral lunges x 8

      3.1 mile mosey regular course; pax split up into mustangs (pik, coconuts and garfield) and clydesdales (the rest of us)

      Circle up for 8 min of:   plank progressions: side with R/L arm/Leg high,  Makhtar  N’Diaye, shld taps, Christian Laettnars

      Slow squats x 30, American Hammers x 20, Nolan Ryan x 10, Good Morning x 15 all IC.

      Name0orama, COT, Prayer

      Thanks guys!

      Chewy

       

    • Tabata Tuesday

      Grandmas house posted a respectable 7 PAX, including an FNG on this mid 40s Gloom.. Arrived to the sights of Water Pik and Ringo stretching and preparing under the canopy of lights at the Trailhead. Quickly the PAX increased with the arrival of Coconuts and (FNG) POSH spice followed by Chewy right at 0515..  Knowing that POSH spice had been Ehed by Backdraft, Q started our warmup with intentions of hanging close to the AO for his expected late arrival.

      warmup

      20 IC SSH

      20 IC Mummy kicks ( Tanked up exclusive)

      10 IC Windmills

      15 IC Arm circles Forward/Reverse

      20 IC Butt kicks

      15 IC Overhead claps

      Thang

      Moseyed to the tunnel for our Tabata work. Instructions Upper, Lower and Core.

      First series Merkins for 25 sec work and  rest for 10 sec (8) followed by 25-30% run down the ramp stepping up to 50-60% on the flat and all out 💯 sprint back up. The youths of the PAX were quickly humbled by Coconuts ability and quickness through the tunnel.. Recovery walk back. Second series Squats and R/R the tunnel. Final series Flutter kicks and R/R tunnel. Moseyed back to the flag for 5 min of Flutter kicks while each PAX took turns running 25 yard and 50 yard suicides to closeout the beatdown..

      count off, announcements, naming of FNG, COT

      Much Appreciation to Ringo for praying us out into the day. Also on keeping his streak going at 7 in a row.. Glad to have you part of F3..

      ✌🏻Till the next Gloom