F3 New Orleans

Tag: Shooter

  • Sandy Returns

    A Grundy beatdown in 2019 wouldn’t be complete unless Sandy showed up. And showed up she did. But let’s warm up first.

    Warmup included, Seal Jacks, Butt Kicks, High Knees, and Nolan Ryans. All of them were in cadence.

    We then moseyed to the parking garage to meet up with the aforementioned Sandy who was conveniently waiting in the Grundymobile.

    We showed her the usual respect and did a planking tunnel of love and pulled her through with our right arms up the first ramp. We then pulled her through our legs down the straightaway to the other ramp. We rinsed and repeated up the second ramp pulling through with our left arms.

    On the top we partnered up and did catch me if you can with three laps for each team. Turbo decided to make YHC’s first backpedal extra long. Thanks man…

    We then got in some of my PT and did some core work while one PAX took a band and in a squat shuffled left and right up the straightaway. We did that for every PAX while switching the exercise in between.

    After a Indian run on the roof we left Sandy behind and went to the Justice center benches. We did a Steve classic with some step ups and freak nasties in cadence.

    We moseyed back to the flag and concluding with a count off and COT with prayer.

    Thanks for letting me lead!

  • Mother’s Day Hangover

    Never has the PAX been greeted by a larger amount of refuse at the Marsh. Obviously, it was a raucous affair for mother’s day at the park. As YHC was going about the all too routine affair of picking up the AO, Shooter pulled up and slowly ambled from is sleek ans sporty Honda Fit. Waterpik trundled up in his reliable SUV shortly thereafter. And just when we thought the roster had settled at three, the n0w-familiar truck of Cowbell illuminated the court with its headlights. Having just signed up the previous day, QIC navigated his way through the mist of hesitation that lay at the foot of the unpropitious beat down his slightly demented imagination had conjured up. (It was worse than it sounds…)

    WARM

    x15 IC:

    Toe Touches

    Cherry Pickers

    Air Presses

    Arm Circles (10 F, 10 R)

    High Knees

    Butt Kicks

    THANG

    At the corner of Lamarque and Livingston, the PAX dropped for 10 Merkins IC. Then we did another 10 Merkins IC. We followed that up with yet another 10 Merkins IC. That abuse continued until 5 sets were complete, at which time we mosied southbound to the corner of Lamarque and Monroe. There, we did the same set count with Squats. Upon completion, the jolly band of brothers skipped back to the previous corner, and proceeded to rinse and repeat. Heeding Cowbell’s mention of Q’s core prowess, it was off to center court for:

    MARY

    50 LBCs

    40 Freddy Mercury’s

    30 Putins

    20 Hello Dolly’s

    10 LMCs

    20 Heal Pulses

    30 Flutter Kicks

    40 100s

    50 Heal Taps (or Penguins)

    COT

    Waterpik prayed us us out, and Shooter welcomed Cowbell to his 1st visit to the Marsh and surprised us all with a new batch of hid very own beef jerky! Eat your heart out Steve and Captain Sparkles!!!!

  • Raise Your Hand if You’re Steve

    YHC walked up to a healthy group of scramblers with words of salutation dripping from his already blustering pie hole. Never mind the fact that the thus-far gathered PAX were in the middle of a round of mumble chatter that caused looks of contemplative concern on most of their countenances. But more on that later…

    WARM O RAMA

    With a recent BB trend in mind, QIC lead the Pax in a random smattering Air Presses (my bad), High Knees, Butt Kicks, Torso Twists, Calf Raises and Slow Squats before High Skipping about 10 yards. Then away we went!

    THANG

    So, apparently, Steve has been battling a muscle receptor issue which was hindering his ability to straighten his arms. YHC has dealt with something similar in the past so he can empathize. However, this particular handicap made for a multiple-comment worthy running form as the scramblers scrambled along their scramble-licious route.

    T claps to the scramblers as a group, who have increased their average pace from around 9:30/mile last year to 8:30/mile now.

    MARY

    With our war torn compatriot in mind, Q wrapped things up with exercises modified to either lay flat on the back or tummy, including such bastardized favorites as Armless Freddy Mercurys, Hello Dollys, Rosalitas, Pumping Leg Presses, Circle O Superman, and Scorpion Kicks.

    COT

    Chewy prayed us out….

    Once again, F3’s resident physical therapist super hero, and the REAL reason we all post at the Scramble, Chewy was on the job. He got to polkin’ and prodin’ the Hobester, and after tricking a few of those muscle receptors, the arms were as straight as an arrow (though a bit sore).

    Guys, thanks for waking up at the butt crack of dawn and scrambling through the edge of Hades’ humidity to push yourselves and your F3 brothers.

  • Global warming impacts at the Gipper!

    Q began his journey to the Gipper after picking up Bushwacker at the old WD parking lot.. Upon arrival we noticed multiple cars and trucks converging on the gravel parking area for this mild Gloom.. As each PAX emerges and meets by the flag, the ole faithful pre thang runners club enters sight and soon joins the rest of us waiting to begin our beatdown.. No new comers on this day just the same old vets of past Post. Gave short disclaimer and encouragement of modification when needed as the beatdown would include plenty of reps..

    Warmarama

    10 IC Windmills

    15 IC Toe Touches

    25 IC SSH

    20 IC Butt kicks

    30 IC Seal Jacks

    YHC wants to be precise as the ever close eyes 👀 of Grundy will surly be auditing this beatdown!!

    Thang

    Moseyed to The Taj Mahal to the front circling around the flag pole.. Q will claim the name of “Circle of Choice” however I remember another PAX introducing a similar workout in past post.. The way it worked was each PAX had the opportunity to call an exercise as we went around the circle.. Must mention that the PAX was given instruction to keep the counts at no more then 10 IC count.. As would have it however, some elected to alter the speed of the count (Bushwacker) staying within the parameters set, while others would just proceed to modify to their own liking and double up the IC at the end (Cowbell)..

    Q 10 IC 8 count body builders

    Einstein 10 IC Merkins

    Turbo 10 IC Imperial Squat Walkers

    Barely Legal 10 IC Putin’s

    Bushwacker 10 I ……………………..C Freddie Mercuries

    Grundy 10 IC Carolina dry docks

    Maverick 10 IC Air Jacks/Star Jacks

    Cowbell 20 IC Crunchy 🐸

    Moseyed over to the parking garage. At this point Maverick made the PAX aware of a 10 degree change in temperature. We partnered up on the bottom floor. P1 did donkey kickoffs while P2 back pedaled the flat halfway turning into Carioca returning the same way.. FJ After a much needed slow 10 count by Wacker and YHC still gasping for O2, Q requested a 2nd by Legal… Round 2 placed P1 back at the wall for the donkey kickoffs while P2 back pedaled halfway and then turned sprinted returning again the same.. FJ

    Recovery walked to the stairs and assembled at the top of the garage for Four corners Escalators.. Count consisted of 10, 10-20, 10-20-30 closing with 10-20-30-40.. Burpees, Merkins, Plank Jacks and Sumo Squats… With 👁 closely watching as to make sure no PAX skipped a sequence, but even if so don’t think this crew will hesitate to make you aware that’s for sure Nothing wrong with a little competitive spirit in the end we all benefit from accountability 👊🏻.. Taxed and nearing the end we recovery walk to exit and Mosey over to the benches by the court house for 20 OyO box jumps. Mosey to the flag for completion. Took to our 6 for 20 IC Little Manny Crunches, 10 IC left arm Nolan Ryan’s, 10 right arm Nolan Ryan’s, 20 IC Flutter kicks and closed with 20 IC Hello Dollies..

    Count, announce, COT

    Einstein graciously 🙏🏻 🙏🏻 us out!!

    Thanks for following my lead 👊🏻💪🏻✌🏻 Till the next Gloom!!!

  • Granny’s House: Into the Multiverse

    It was as if the LIGO super collider had been activated and, through some rip in the space time continuum, produced three Q’s instead of the usual one for Tuesday’s beatdown.  Either that or no one signed up to Q Granny and we did a Round Robin.   Dimensional warping or no, though, the varied leadership produced a worthy beatdown.  Here’s the gist:

    Warmorama (Steve): cherry pickers, arm circles (forward and back), imperial walkers, SSHs, high knees.  All x20 IC.

    The Thang:

    Part 1: (Steve) Over to the marsh for an AMRAP set of 5 pull-ups, 10 merkins, and 15 squats.  With a very-probable Murph coming up for Memorial Day (mark your calendar, gents), it seemed a good idea to start getting some reps in.  PAX did 50 pull-ups, 100 merkins, and 150 squats.

    Part 2: (Zoolander) Back to Granny’s for some corridor action.   Since many of us were denied the pleasure of finishing the Zoorich Classic and thus denied the broad jump burpee finale, Zoo decided we should get another chance and this time he doubled down on the pain.  PAX would broad jump burpee to the first column, then bear crawl back to start, broad jump burpee to the second column, bear crawl back, and so on.  After a few of these excruciating suicides, we partnered up for…

    Part 3: (Zoolander, with a suggestion from Cowbell) Modified BLIMPS: Partner 1 begins with the burpees, while partner 2 runs the corridor, up and down the stairs and back to relieve P1.  With time constraints, we nixed the cumulative count and simply each did one round of the following: burpees, lunges, imperial walkers, merkins, plank jacks, squats.

    Mary: (Shooter) Shooter, fresh off a trip to Grand Isle which found him… on the opposite end of rested, continued the pain with a round of crunchy frogs, LBC’s, wife pleasers, and Freddie Mercs, all around 20x IC.

    COT and Shooter prayed us out.  Thanks to the PAX for posting and leading – it was brutal and, as always, somehow fun. 👊

  • Join the Movement

    Nice turnout at last week’s 10k Au Lait. Interesting conversation on the run and a great way to start a Sunday.

    A quick reminder; 10k Au Lait is gaining traction, but we need more folks to participate. We meet every Sunday morning at 7:00 at Abita Roasting in Downtown Covington. Go at your own pace and no man is left behind. Over and out.

  • May Day

    At the zenith of the Cold War, the Soviet Union and its satellite states held May Day parades every May 1st to demonstrate their military might for the Free World to contemplate. Fortunately for those of us old enough to remember school time nuclear war drills in which we learned laughably to take shelter under our desks, the threat never materialized. That didn’t stop the Northshore Cold Warriors from celebrating May Day this morning, however.

    After a warmup of Seal Jacks, Good Mornings, SSHs, Windmills and Imperial Walker Squats, the PAX mosied over to Bedrock for

    19 Romanian Deadlifts with a nice sized rock

    then to the Justice Center for

    19 Bulgarian Split Squats each leg and 89 Russian Twists IC

    all to celebrate 1989, the year the Berlin Wall crumbled.

    The PAX then mosied to the front of the Justice Center to partner up for some BOMBS; that is, 50 burpees, 100 OH hand claps, 150 merkins, 200 big boy sit ups, and 250 air squats…one partner performing exercises while the other ran up the ramp and down the stairs to relieve his partner.

    Appropriately, the PAX finishing first performed isometric Wall sits instead of planks.

    Next, we made our way to the Veterans Memorial for a plank parade, lateral plank walking the Memorial semi circle there and back.

    Back to The Gipper, who certainly played his part in the collapse of the Evil Empire, to close things out with a countorama, nameorama and prayer.

    Happy May Day men and God Bless America!

  • ZOORICH CLASSIC

    After a quick disclaimer and Warmorama (18 x SSH, 18 x Toe Touches, 9 Windmills), the Pax moseyed westward and partnered up to commence a frisbee golf challenge. We had 18 holes i.e. crawfish trays (‘tis the season!) with a total course length of ~1 mile. For each hole, one partner threw the high quality, PDGA-approved disc (courtesy of Dollar General), while the other partner performed the following exercises between strokes for the respective holes. Partners alternated throwing and exercising throughout the course.

    Between Strokes

    Holes 1 – 3: Bear Crawl

    Holes 4 – 6: Wheelbarrow

    Holes 7 – 9: Lunge Walk

    Holes 10 – 12: Groucho Walk

    Holes 13 – 15: Frankensteins

    Holes 16 – 18: Burpee Broad Jumps

    Once the team completed a hole, both team members performed the following exercises with the rep count equal to how many strokes the team took to complete the hole.

    Hole          Exercise

    1                # x Freak Nasties

    2                # x Jump Squats

    3                # x Derkins

    4                #  x Squerkins

    5               # x Copperhead Squats

    6               # x Hello Dollies

    7               # x Gwerkins (As if the Squerkins weren’t bad enough)

    8               # x Burpees

    9               # x Donkey Kicks

    10            # x Plank Jacks

    11            # x Sister Mary Katherines

    12           #  x Big Boy Situps

    13           # x Crunchy Frogs

    14           # x Groiners

    15          # x Body Builders

    16          #  x Dive Bombers

    17         # x Box Jumps (No one completed as time ran out)

    18         # x Patty Cake Merkins (No one completed as time ran out)

    Team BEAN HAMMER started out rough with the first throw on the first hole in the Lake, but quickly recovered.

    Team STEVE GRUNDY put on a racy display of Squerkins, which are very likely to never be incorporated into another F3 Northshore beatdown.

    Welcome back two Pax back from Injured Reserve, Butt Splice and Tanked Up!, who inadvertently won unattributable points for best team name: BUTT TANK!

    Thanks to team JOSE RUSSO for scooping up the coupons at the end.

    Team scores were recorded on scorecards provided by the Q and tallied below with penalty 6s for unfinished holes. This simplified scoring normalization yielded team Shooting Sparks as winner of the 2019 Zoorich Classic. Congrats guys. Wear this badge of honor proudly!

    Counterama, Name-orama, ceremonial naming of FNG – Speedy Gonzales, and Butt Splice prayed us out. 19th hole coffeeteria at our usual spot. Thanks for allowing me to lead, Men. Hope you enjoyed it as much as YHC had dreaming it up. SYITNG!

  • Three’s Company…Plus an 80lb Ball of Concrete

    Arriving a little early to tackle what would most certainly be an unfortunately large amount of litter waiting at the Marsh, YHC was also greeted by an itinerant millennial hanging out. We exchanged a few pleasantries and he was extended a beat down invite before Shooter and Pik simultaneously rolled up.

    WARMUP

    All x15 IC:

    SSH

    Toe Touches

    High Knees

    Slow Squats

    Cherry Pickers

    Windmills

    THANG

    In homage to our IR Marsh regular Coconuts, the PAX hit the intersection for 10 burpees every minute on the minute for 5 minutes, followed by a run 1 block south down Lamarque and back. Next was 20 squats in the same fashion plus the run.

    Lurking in the shadows behind the basketball goal waiting for an opportune time to make a startling appearance was one of Mathlete’s 80lb atlas balls from a Saturday beat down several months back. Round 1: while one man did ball rolling suicides, the other 2 planked. Round 2: zig zag rolling from one post to the next and back while non-rollers did LBCs. Round 3: ball carrying suicides while the others did cherry pickers.

    COT

    Q prayed us out, overwhelmed by the example of challenges displayed by our visitor, and grateful for the blessings of tenacity, determination in the face of adversity, and the support that we all give and receive every day.

    Thank you, gents, for giving me another chance to grow in my leadership!

  • Uniformed celebrity sightings at the Scramble!!

    5 PAX converged on the Scramble to post before the rain showers arrived.. YHC noticed Water pik already under the lamp post as I emerged from the park.. With no vehicle in sight Q realizing Water Pik had gotten in a little pre thang by running from home.. Garfield emerged from the darkness as Zoolander turned the corner and rolled in. With chatter bouncing around as each PAX joined, the time to begin quickly arrived but headlights rounding the bend revealed the Scramble would add yet another PAX in Chewy as he waited for him to join in…

    Warmup

    10 IC Imperial Squats

    15 IC Toe Touches

    10 IC Scorpion kicks (Garfield fav)

    15 IC Windmills

    Alternating lunge walk 30 yards to Zoolander’s car..

    Thang

    PAX began our Mosey down the standard ole Mandeville Route quickly establishing 2 different paced groups.. With Water Pik, Garfield and Zoolander pacing out front.. YHC and Chewy pulled the 6 with some great chatter along the way.. Returned to the AO for playground work with each PAX cycling through 10 pull-ups while the rest of us completed little Manny crunches OYO. 10 IC Freak nasties as each man completed Flutter kicks. Closed with Plank hold, left/right arm high as our Celebrity uniformed Captain Sparkles rolled in to make a down painment of different sorts..

    Count, announce, COT

    Appreciation to Zoolander closing the PAX with prayers to the sky Q!!

    Always enjoy the Gloom with you men 👍🏻👊🏻✌🏻 Till the next Gloom!!