F3 New Orleans

Tag: Steve

  • 3 on the Escalator – from Russo

    Muggy and not cool this morning at Granny’s, as low 60s returned, as did the sweating for YHC. Jose was wrapping up his pre-thing run, all business-like and ready to kick some tail. Steve joined shortly thereafter. Reason number 104 to come out to Granny’s: to catch Steve coming out for the darkness riding his bike, not looking a whole lot different than when Jigsaw wanders out to tell his next unsuspecting victim “I want to play a game.” Now I will ponder what a Saw-inspired beatdown would look like: “you have two minutes to complete 20 burpees with Waterpik form, or you’ll be subject to feeling the Jose summer sweat splashdown”.

    Warmup – all 10-15x IC
    Sealjacks, grass grabbers, high knees, imperial walkers, self love, toe touches

    Thang
    I had hoped to compete what YHC calls the Escalator, 8 exercises, varying rep counts 1 through 8, total rep for each of the 8 at 36, as we moseyed in a figure 8 pattern around Granny’s. Alas, it’s a farther mosey than expected, so we were only able to complete 4 of the 8 rounds. All told, even without a fancy Garmin, my phone said we did about 2 miles, or about 3200 meters. Which is 8 times around a standard 400 meter track. Math, Jose!

    Exercises:

    8 count bodybuilders
    SMCs
    Imperial squat walkers (2 is 1)
    Donkey kicks
    Big boy sit-ups
    Wide merkins
    Kid N Plays (2 is 1)
    Murder bunnies

    Mumble revolved around Mardi Gras, leaks, appliances, episode 8s, and New Year’s resolutions.

    COT, NOR, Announcements, Prayer, in that order.

    RCR, Camping, Ivan, all coming up.

    Major T claps to both Steve and Jose for posting after Sunday’s nightmare, made all the more impressive because of Jose’s IronPax / Au Lait / Nightmare trifecta. He continues to set the bar high.

    SYITG

  • Calf Raises and… calf raises? – from Steve

    You’d think that you wouldn’t be able to build an entire beatdown around calf raises. But you know what? You’d be wrong. You’d think that the pax – which consisted of a Bushwacker still on duty, walkie in hand, and a Waterpik who did his own warmup running to the AO – you’d think, hey, these guys would be very unhappy if they got up this early, braved the cold and ice for… calf raises? But again, you’d be wrong. You might also say, but Steve, can calf raises alone keep you warm, what with arctic blasts rolling through the area and sub-freezing temperatures?

    Well, ok no, let’s be honest – no they cannot. But still….

    It started off as it always does, with measly side straddle hops, a few wimpy butt kicks, some piddly grass grabbers and lame imperial walkers. Then a warm up lap around the trailhead before we got to the heavy stuff, the real meat of the workout and, that’s right, we’re not talking about absolution or kraken burpees or even those beloved Bulgarians, we’re talking about calf raises.

    Now Russo has always maintained that 3 calf raises per step up the pilot house is the perfect amount. And I’d agree, except that I think there’s poor form on the first one, since you are stepping up to that step and probably haven’t quite settled before you begin. And of course, by that logic, there’s also poor form on the last one, as you start to jump up to the next step. So what happens in this 3-per-step scenario is you’re only really getting one good calf raise with proper form per step. Now, at 5 per step, you’re actually getting three good calf raises per step, as intended.

    Lucky for us, form was not an issue. With icy conditions, we were forced to take things slow up the stairs for fear of slipping. With so many trips up the pilot house steps, YHC had time to reflect on the mechanics of calf raises, how they engage your core, help with balance awareness, heck, maybe even improve your posture. It’s very nearly a full body workout. Nearly. And to do this for 45 minutes would probably be some sort of record, right? Is there a Guinness World Record for calf raises? If not, I’m just going to go ahead and claim that Waterpik owns this record. I mean, who’s to say?

    Ok, ok, perhaps there were other options at this beatdown, which were determined by a roll of the die:

    1- 10 derkins off stage, bear crawl to platform and back
    2 – 5 calf raises up each step
    3 – 20x freak nasties, 20x merkins
    4 – race down corridor, winner 5x merkins, losers 5x burpees
    5 – 25x burpees
    6 – Jane Fondas, pulses, and heel-to-knee x12 IC

    BUT… Waterpik did roll a hell of a lot of 2’s in a very short period of time, and Bush was rolling 6’s like nobody’s business (and then pondering how appreciative his wife might be of his sudden glute development). It was a vicious cycle of calf raises and Jane fonds for a very long stretch.

    Anyway, t-claps to these two men, who were gracious enough to get out there when even the Q didn’t want to go. Pik prayed us out with intentions for everyone to stay safe in this icy weather. Thanks for the opportunity to be out there with you gents, appreciate you guys.

  • Burpees, Football, Running, Oh My! – from Bushwacker

    Cold as ballz? Tell that to F3 Fargo. Small crowd? Not likely. F3 Northshore showed up to play. Today we dedicated the beat down to our own Maximus the Marathon Man, Tanked Up, who is running the La Marathon tomorrow aiming to qualify for Boston.

    WARMORAMA

    5burpees OYO
    SSH
    HI KNEES
    BUTT KICKS
    IWs
    5 Burpees
    GOOD MORNINGS
    TOE TOUCHES
    TORSO TWISTS
    5 Burpees

    THANG

    Partnered up and each pair grabbed a football. Mosey to gazebo while passing football back and forth. The partner throwing couldn’t move, and for any dropped passes, both do 5 burpees.

    At gazebo,circled up and did 4 rounds of circle Up/Downs.

    Mosey to shaft in similar fashion.

    Lined up along tree line, P1 stayed put while P2 went out for a pass (dropped passes were 5 Burpees each). While P2 ran to shaft and back, P1 did an exercise, then switch. The exercises included SSH, Mnt Climbers, Freddy Mercurys, Hand Release Merkins, J Los, Flutter Kicks, and more! T claps to Waterpick and Baby Yoda, who connected on some long bombs like Drew Brees and Marques Colston!

    Mosied back to flag again in similar fashion, but this time the Pax honed their strategy to pick up the pace with shorter passes. BONUS, no balls in the frigid lake!!!

    MARY

    Made it back to the flag with 3 minutes to hit some core, much to Duke of Hazard’s chagrin.

    5 Burpees
    20 LBCs
    100 100s
    And planked up waiting for the man of the hour to roll in from a light 2 mile run.

    COT
    Count/name
    F3 camping Saturday Jan 27th
    https://maps.apple.com/?ll=31.212232,-90.023317&q=Dropped%20Pin&t=h

    Nightmare Before Christmas’24 Sunday January 21st 1pm lakefront, bring backpack with 10-40lbs of weight

    JV prayed us out, Byrd and Cowbell were Starskys, joining us at coffeeteria.

    Guys (you know who you are) thanks for letting us play with your ballz this morning!
    Hammer went out of his way to prove that a good beatdown isn’t complete unless someone gets hurt. Ice it up big guy. I hope you feel better soon.
    And speaking of Hammer, if anyone is looking for a nice house in a small, conveniently located sub division (with a hot tub😎) give him a shout.

    Gentleman, thanks for coming out and freezing cheeks with the Wack, and celebrating our own Medicare Machine, and best of luck to him tomorrow!

  • Nothing new here but detours! – from Shooter

    4 PAX joined YHC this Gloom for the Scramble.
    Started with the normal warmup of exercises 20IC SSH, Toe Touches, Imperial Walkers, Grass Grabbers, Cherry pickers and finished with Al Gore hold 2 jump squats per PAX around 2x.

    Route was out and down Messina, left on Monroe through the circle back out to West Beach to the Lake. Steve and Waterpik set a quicker pace and I believe turned past the bridge. YHC detoured Jose10k and Hammer 3/4 of a way down a private road and back out to also turn past the bridge and back to the AO..
    Distance for all somewhere between 3.8 and 4.2..

    Congratulations to Hammer on a contract for his home and he did the honors in closing us with COT..

    Until the next gloom 👍🏼👊🏼✌🏼!!

  • Are you sure that goes there!! – from Shooter

    Well, once again I lost the original BB. It was not as Epic (in my head) but hey it’s my fault for not typing and pasting from notes as instructed from Rouso Saturday morning..
    Simply stated

    Warmup
    20-10 IC Seal jacks, Cherry pickers, Abe Vogadas, Grass grabbers, Arm circles, Hillbillies, Butt kicks and slalom 2x through the pillars and back.

    Beatdown
    5,10,15 and 20 (4x)
    5 Burpees
    10 Merkins
    15 Jump squats
    20 Mountain climbers 2(1)

    R/R (4x)
    5 Absolutions
    10 Carolina dry docks
    15 Sister Mary Catherine’s
    20 Donkey kickoffs
    Back blast title obtained from Akbar at this moment.
    Are you sure that goes there?

    Moseyed to Treen center utilized benches Freak Nasties and Bulgarian split squats.
    Returned for Mary 20 IC Little Mannys, Flutters and Hello Dollie’s. 10 OYO Heels to heaven..

    Akbar closed in prayer..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Dirty Santa on the 6th day of Christmas – from Russo

    Good weather, maybe a little “brisk” at upper 30s, since YHC will never call it cold. Pax of 11 for some outstanding fellowship and putting in work (or paying the rent as I believe the Millenials like JV call it).

    Warmup (10x – 20x IC)
    – SSHs
    – Self love
    – Imperial walkers
    – Arm circles
    – Toe touches
    – High knees
    – Hillbillies

    Thang
    A replay of Granny’s 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, starting at 12, stopping at the trailhead for Dirty Santa, and making it back down to 1.

    As for the days (it helps if you sing it):
    On the twefth day of Christmas, F3 gave to me:
    – 12 knuckle merkins
    – 11 Peter Parker’s
    – 10 Legs a lunging
    – 9 Americans hammering
    – 8 count body builders (8)
    – 7 jumpers squatting
    – 6 monkeys jumping
    – 5 Don-key kiiiiiiiiicccks
    – 4 frogs a crunching
    – 3 T merkins
    – 2 stars a jumping
    – And a burpee for both you and for meeeeeee

    Dirty Santa – relatively simple
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 10 merkins)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts” included one cherry picker, slaloming the columns, trip up and down the pilot house, 20 monkey humpers, donkey kicks, arm circles, etc. Two separate rounds that had Bird intensifying, SOGO hating me, JV doing too many freak nastys, YHC taking notes to never include absolution again, and Jose being the beneficiary of limited cherry pickers this year, a complete 180 from when he got stuck with multiple last year or the year before.

    Back at the lake, we did a quick 12 days, with freak nastys, box jumps, BSSs, step ups, urkins, durkins, wife pleasers, penguins, big boys, Freddie Mercury’s, hello Dollie’s, and one cherry picker.

    COT
    Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.

    Wrapping up the year, getting started with a new year on Monday with either an Akbar Marsh beatdown and Waffle House trip, the Franco’s Dip and Dash, or maybe both!

    I look forward to more beatdowns in 2024 and a continuation of the fellowship that makes getting up before 6AM on a cold Saturday morning worth it.

    SYITG

  • Splashing Merlot – from Waterpik

    I guess the man was sick but it would considered very uncommon for a grizzled F3 veteran like Jose 10k to vomit during a beatdown, but vomit he did! In his defense he said he was ill. I’ll take his word for it.

    Now to the workout:
    The pax ran 4.0, 4.2, 4.4 miles today. It depended on who you asked. Everyone’s watch or phone was different.

  • 1st Annual Norwegian Speed Skater Workout – from Einstein

    Perfect weather today for dry land speed skater drills ~ 45 degrees

    A quick warmup: toe touch, windmills, parker peters

    The main event: 2 sets of 10 exercises, one minute of exercise followed by one minute of rest.
    All done in speed skater form: bent low – chest at thigh level, eyes forward, same leg same arm extend at the same time (left arm out left leg back, then right arm out right leg back).
    1: UP DOWNS
    2: ALTERNATING SINGLE LEG UP DOWNS
    3: SKATER JUMP WITH UP DOWN
    4: PUSH RECOVERY
    5: UP DOWNS FIVE TIMES FOLLWED BY A JUMP
    6: SIDE TO SIDES
    7: DRY SKATE
    8: SKATER JUMPS
    9: LOW WALK FORWARD, THEN BACKWARD
    10:ONE MINUTE BASIC POSTION HOLD

    See YouTube “FULL LENGTH Speed Skating Dryland workout” for proper technique,

    All (except for Jose10K) enjoyed the Norwegian techno music playing in the background.

    After two set of the above, that was a wrap.
    Miles Davis from F3 Jackson, MS prayed us and took a group photo.

  • December Flickerball on the Northshore – from TruCoat

    The third installment of Flicker ball on the North Shore’s lakefront pitch was a battle to the end. After a short warmup of core exercises and a push-up medley that included gorillas and spidermans, the group divided into two teams of 8 based on age. Once again the Juniors versus the Seniors went back and forth on a long field, showcasing soccer skills tuned over time, and surely depleting Pontchartrain of the local O2 source. The score ping ponged as the Seniors captured an early lead, the Juniors made a mid-game run that the Seniors rallied to close. Zoolander’s fancy footwork drew taunts by the Seniors and Bushwacker’s vigorous defense may have worn down the Seniors. With the game tied, a two-minute warning was announced that shot adrenaline in the likes of Cowbell, Baby Yoda and Bird whose coordinated pressure resulted in successive goals and the first-ever victory by the Juniors. Some 2-point scoring highlights included Barely Legal’s Messi like magical kick, SOGO’s dominating left-footed end-to-end run, and Bird’s curving shot from unfathomable distance. The pitch welcomed back to the area Burgundy from Houston and Popeye from Huntsville, and the group welcomed first-timers and Dukes of Hazzard’s relatives Fieri (8th grade) and Craggle (4th grade).

  • That’s gonna leave a mark!! – from Shooter

    With 5 PAX this gloom YHC decided to take a stroll down East causeway on a tour of our future sidewalk to be. Of course being the critic that I can often be, I expressed my comments about how we spend tax dollars here in Mandeville, as if maybe I know better. Nevertheless, as we continued to mosey turning down Monroe, YHC quickly found the elevated drain, which would quickly humble this critic as I took a plunge on to the pavement… Must admit if any of my F3 brethren ever want to trade professions any one of them would make great first responders as they quickly jumped to action in concern of my fall.. Much appreciated find gentleman!!

    Enough with my mishaps..

    Began with 10&15 IC, Hillbillies, Toe Touches, SSH, Imperial walkers, Torso twists and a wonderful stretch movement shared by Einstein the previous day.

    Our Mosey was down East causeway, up Monroe, back down through old Golden shores around and back to Monroe returning up Messina and around the horn of the park.

    Finished with Mary 15IC and some OYO exercises 💯s, Big Boys, Hello Dollies, Flutter kicks, WW1 sit-ups and some EOKs..

    Appreciate each of you for your concerns of my safety and allowing me to lead!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!!