F3 New Orleans

Tag: Steve

  • “SUPER 21” – from Shooter

    Still recovering with soreness from accepting my 2.0s change of pace for some gym work on Saturday and Waterpik’s previous Monday Q of constant reps at the Marsh, YHC selected an oldie but goodie from the Exicon.. Arriving at the AO with 4 PAX already assembled in the freshly updated splash pad area I quickly jumped out and planted the shovel flag and began listening to the chatter of college baseball between Russo and JV.. Both hopeful of a Cowbell sighting, so that he could be reminded of his recent Rebels series loss over the weekend to the Volunteers..As to not disappoint the illumination coming down Girord street soon revealed the conversation would indeed be continued..

    Warmup
    All IC10 Cherry Pickers, Arm circles forward and back, Toe touches, Hillbillies, Imperial walkers and a brief mosey around the block back to the other side of the breezeway..

    Super 21
    After a short winded like Bushwacker explanation (if that’s even possible) PAX was given instructions on the exercises and break work between.. Instead of sticking to 2 body movements YHC decided to incorporate 6 different movements hopefully to accomplish total body work..

    Utilizing the breezeway pillars throughout its entirety we started with 1-7 Carolina dry docks and Donkey kickoffs.. Met at the stage for 21 recovery 8count body builders. 8-14 Merkins and Mountain climbers 2×1 again meeting at the stage for 21 recovery 8count body builders. 15-21 SSH and squats closing with 21 8count body builders.. Time remaining was 7 mins and after a slow recovery walk back to the splash pad 6 mins of Mary was left to close.. 15IC Crunchy 🐸, alternating elbow to knee both sides of course, Cowbell edition flutter kicks, Little Manny crunches and finished off with 100 OYO 💯s!!

    Count, announced all the great activities coming in April, COT

    Appreciate JV for closing out the PAX in 🙏🏼

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Recycling: Good for the Earth, Good for the Soul – from Steve

    Rolled up a little early to secretly unload a few cinderblocks this morning, only to find Russo and and Murdoch already on the lookout. This was my first time meeting Murdoch, and YHC assumed he was visiting from another region because a) he looked fairly fit and, b) he was already wearing an F3 shirt. But no! Akbar named Murdoch last Wednesday and, with talk of four posts this week, it’s pretty clear he’s all in! Great, we need some new faces at Granny’s. But hey hey hey – let’s not pass along a shovel flag just yet guys.

    Little bit of catching up about the Nehemiah Project’s 4x4x48, about the SLU / Ole Miss game, and about JV doling out life lessons to ignorant teenagers who hit a car and run. Hey, they can’t all be as upstanding as Grover.

    Warmorama: Torso twists, SSH’s, IW’s, windmills, arm circles, seal jacks, cherry pickers, maybe some other stuff.

    Mosey to the stage for the main event.

    Now YHC will admit, recycling old beatdowns has become something of a pattern lately. And by ‘old,’ I mean, last week’s beatdown, maybe one from the week before. It’s not that I’m lazy, or that the beatdown was even that good, it’s… it’s just that… well, ok, yes, YHC is just lazy. And maybe a bit unimaginative. Mostly lazy though. Anyhow, what we did: a rotating circuit with one guy doing 20x burpees as a timer (JV loved this the first time, so you can imagine his delight in repeating it this morning), while the other pax were performing:

    – Curls
    – Squat thrusters
    – Chest presses
    – Lunges

    Because we didn’t have as many guys this time, once we had all completed the above, we set a one minute timer and knocked out big boys and plank jacks, which were part of the original circuit.

    Then a short mosey around the trailhead before returning to… that’s right, rinse and repeat. Somewhere in there, Russo and JV checked the wall of the stage for the scrawled out wisdom of teenagers. A sort of bathroom stall version of Men Are From Mars, Women Are From Venus-kinda thing that can’t be repeated here provided some good laughs (though god help any small kids who stumble upon this – maybe we’ll have to paint over

    After the second run, we kept the burpees (though we downsized to 15x this time) and threw everything else out in favor of:

    – Alpos
    – Rows
    – Goblet squats
    – Monkey humpers

    JV suspected there was some leftover animosity from the Ole Miss game in the way Cowbell kept shouting out: C’mon JV!! No time for the additional exercises this time, stashed away the blocks and circle up for some Mary: leg raises, Rosalita’s, and crunchy frogs to close it out.

    COT, announcements (April 9th, Northshore’s SIXTH anniversary convergence – be there!), and JV prayed us out. Thank you men for the opportunity to get stronger along side you, and the chance to lead. I appreciate it brothers.

  • Run, Tabata, Run – from Fletch

    Yhc arrived at the Gipper where there was already a group of PAX waiting. As we were ready to start, a couple more showed up just in time.
    Warmup: Arm circles, Self love, Good mornings, Windmills, Seal jacks, Imperial walkers, Cherry pickers followed by 20 Merkins, 20 Big boy sit-ups and 20 Squats.
    Thang: Started with a mosey around the train depot followed by Tabatas, 20 sec on 10 sec off 8 cycles.
    Tabata plank position holds.
    Run, mosey around train depot
    Tabata, Al Gores
    Run,train depot
    Tabata, crab cakes, crab humper, crab jacks, Peter Parker, Parker Peter, superman, scuba steve
    Run, burpee dans, 1 burpee, 4 lunge’s, to end of train depot, and mosey back.
    Finishing with 20 merkins, 20 big boy’s and 20 squats.
    Thanks for letting me lead. Much respect for these men.

  • How 007 AO was born, and no it was not assassination!!!!! – from Pass Interference

    To fully give credit Q was both Pass Interference and Hogs Breath

    This BackBlast is like my wifes period (after 3 kids and a vasectomy) it’s better late than never! Trying to “accurately” record the short history of this newly minted AO.
    A Balmy high 40ish, several pax made the trek down to Slidell AO. Unfortunately the railroad track directly in front of Heritage Park was being resurfaced, so YHC tried to send out a last min text and warn all pax that they would have to circumnavigate to the backside of Heritage, and still the Co-Q Pass Interfernce was nearly late while he adjusted his cerebral compass to find the shovel-flag.
    Still this was the innagural Slidell AO flag planting, only 2+ years in the making!
    Warm Up
    Hogs Breath lead pax in a rousing warm-up consisting of some Hairy Rockettes, Mountain Man Poopers, Self Love and some other stuff…..
    The Thang
    Hogs Breath began by not being able to find his Deck o’ Death, so he improvised and made a quick adjustment using a gladware container and strips of paper. First pax would begin a sprint around the circle sidewalk, while the other pax would draw a slip of paper and preform said exercise. When pax one returned, all would take a break until the 90 second mark, then rinse lather and repeat.
    The Q was then handed over to Pass Interfernce, who led all in a complete confidence of sprints from shovelflag to the auditorium stage, some sprints and some exercises where involved!
    While during a mosey run, all pax began to think of Names, one of the CO-Q pointed out that Bayou Bonfouca, the waterway that Heritage Park rests against, was a filming location of a James Bond boat chase scene in “Live and Let Die”. The name “007” was thrown out and all pax stamped the idea. Thus 007 AO was christened!
    Ended with a COT.

  • Kill 2 Birds With 1 Backblast – from Steve

    That’s right, YHC is incredibly lazy and, were it not for this group of upstanding men, I can only imagine how much lazier I might be. Not only is this a few days late, but we’re also gonna just roll Tuesday and Wednesday’s beatdowns into one BB.

    First up, Granny’s, 3/1 – Mardi Gras Tuesday.

    Russo was gonna throw us a party, but ended up unable to Q so YHC stepped in with a not-nearly-as-clever (and certainly not nearly as fun) beatdown. It was almost a solo outing (Shooter unfortunately experienced this the day before at the Marsh), had our new ultra runner not shown up. I had been scratching off names of all the out-of-town pax (no Waterpik, no Zoolander, no JV…), letting myself dream about potentially getting back to bed, when Cowbell rolled in. We wearily (and warily) eyed each other (“Are we really gonna do this?”) and then got down to it before either of us could back out. Usual warmorama, then into a tough ladder:

    10 burpees, mosey up the stairs and back, then 10 burpees, 20 freak nasties, mosey up the stairs in back. You get the idea. The full ladder would look like:

    10 burpees
    20 freak nasties
    30 merkins
    40 mountain climbers
    50 big boys
    60 squats
    70 ssh’s
    80 IW’s
    90 Apollo Ohno’s
    100 LBCs

    We only made it through 7 rounds because anything that consistently begins with 10 burpees is gonna eventually slow down. COT, nameorama, YHC prayed us out and we went on our way.

    Gipper, 3/2

    Again, usual warmorama and then a quick set of 20 merkins, 20 squats, 20 LBCs. Lap around the train depot so everyone knew the route, then started a partner, cinderblock routine. P1 laps the depot while P2 starts on the following exercises:

    Squirrels (curls + squats)
    Chest presses
    Windshield Wipers
    Alpos
    Squat Thrusters
    Kettlebell swings

    And then I believe it was nearing time, so we did another 20 merkins, 20 squats, 20 lbcs before returning the blocks and circling up for COT. Jose prayed us out, with gratefulness for this group and for these men. YHC seconds that – thanks for the opportunity to lead and get better with you gents.

  • Runners, Ruckers with Cowbell ahead of schedule and somewhere in between Bushwacker!!! – from Shooter

    Last 2 weeks YHC has decided to strap up with a Ruck sack instead of Mosey at the Scramble.. Although the distance is far less for logging RunCajunRun mileage the mumble chatter is far easier and the change of pace for the Q is welcomed at the present.. Acceleration is a key component of F3, whether in Faith, Fitness or Fellowship (preferably in all 3 categories) YHC has enjoyed the latter with Akbar and JV on the recent Rucks… Sharing the likes of history and traditions enjoyed by my fellow brethren is always interesting.

    Warmup
    10IC Grass grabbers and Merkins along with 20IC Butt kicks, lmperial walkers and SSH..

    Thang
    The traditional route for the runners adding a 2nd loop and the Ruckers 17 mins out and returning. Arrived back at the AO with some of the PAX taking in extra loops for mileage. Rounded up the PAX to finish with some core all 25IC Mountain climbers, Flutter kicks, LBCs, Mountain climbers and Hello Dollies. Offered up intentions for the family who unfortunately lost a child in Slidell yesterday. As well as prayed for PAX safe travels and those celebrating the carnival season. YHC also prayed for the PAX to spread Mercy to those in our communities, workplaces and also those that cross our paths daily, most importantly (personal experience) having Mercy in our own homes..

    Appreciate such a great showing at the Scramble this Gloom from the PAX (9+Q) and welcome any takers for my lead at the A1c tomorrow..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • All The World’s A Stage – from Steve

    Decent crowd at Granny’s yesterday for a kinda-sorta cinderblock beatdown. Kinda-sorta because YHC only brought 3 coupons and there were 7 players in company. But, as always, we made it work (I will say, it was helpful to not have Bushwacker there undermining the Q’s efforts with constant griping about said cinderblocks!).

    Warmorama: SSH, IW’s, arm circles, cherry pickers, hillbillies, grass grabbers, seal jacks, and 20x merkins.

    Cowbell finally rolled in, which meant it was officially the end of warmorama and time to get after it.

    Thang:
    Mosey over to the stage for a rotating circuit. Each pax has an exercise, with one guy knocking out 20x burpees as the timer. Exercises were:

    Burpees x20 (timer)
    Curls
    Squat thrusters
    Tricep extensions
    Lunges
    Sit-ups
    Plank jacks

    YHC initially experimented with a cinderblock exercise called “forearm thingies,” (Bushwacker would’ve had an aneurism) which poor JV dutifully knocked out before Waterpik took over and wisely transitioned to tricep extensions.

    Once everyone had hit each station, we did a quick mosey around the trailhead in an attempt to at least get some mileage for RCR, and then rinse and repeat. After a second mosey around the trailhead, we hit the bus depot for YHC’s usual leg business:

    Bulgarians right and left, x12 IC each
    Freak Nasties, x12 IC
    Step ups, right and left, x12 IC each
    Freak Nasties, x12 IC

    And back to the stage to finish up with a different set of exercises, this time the rotation was:

    Burpees x20
    Goblet Squats
    Alpos
    Chest Presses
    Jump Squats
    Freddies
    Peter Parkers

    We only completed one round of this before it was time. COT, nameorama, and Pik prayed us out. Good to see Grundy out there now that he’s officially local. And t-claps to Hog’s Breath, since he’s decidedly not local and yet often makes it to at least one weekday beatdown. Appreciate the push you guys provide, and the opportunity to lead.

  • Tunnel Vision – from Russo

    Slightly warmer 42 outside this morning. RCR is in full swing, because 2 HIM were logging some miles when YHC arrived. Pax grew to 4 eventually for the simplest beatdown YHC has Q’ed in a while (i.e math was kept to a minimum, no permutations, calculus, finance, gambling, or geometry necessary)

    Warmup (10x to 20x, all IC)
    -SSH
    -Imperial walkers
    -Toe touches
    -Self love
    -Cherry pickers
    -High knees
    -Grass grabbers

    Thang
    Mosey over to the tunnel for a round of 11s:
    – Merkins and jump squats
    – Mosey down the ramp, side shuffle step through the tunnel, back pedal up the ramp

    Mosey back just in time for a quick plank until the clock expired.

    COT, Name-o-Rama, announcements, and prayer closed us out.

    Thanks for joining/reading. There was some great work this morning, you guys made it look easy.

    Let’s go out and have a great week.

    SYITG