F3 New Orleans

Tag: Steve

  • Back Blasts from the Past

    Inspired by Chewy’s spate of back to back to back blasts, YHC figured it was time to put some fingers to the keyboard. I love to read these things, so why have I shirked my duty for my last 3 Q’s?  

    Alright, let’s forget the counts just this once, as I’ll be lucky to get the rest of it right:

    Warmorama – SSH, IWs, Cherry Pickers, arm circles, air presses, etc.

    And finally, high knees until called, then drop for a burpee…. round the circle we went, a few times.

    Thang: Over to the pull-up bars, my favorite feature of the marsh.  One man does 5 pull ups, while the rest of the pax does flutters.  5 rounds of this, (that’s 25 per man for you non-mathematicians) and then on to hanging knee tucks.  10 per man this time, while everyone does J-Los.  3 rounds here of this.

    A long mosey from the warm confines of the Marsh to the warm expanse of the lakefront.  Oh, forgot – we sprinted a few of those blocks.  Maybe… 2?   Then hit up the sea wall for none other than: Step Ups, Freaks, Bulgarians, Freaks, Step ups with Knee Raises, Freaks.

    Over to a grassy spot for some Captain Thor, 1 sit-up to 4 putins, up to 10/40.  This was Cowbell’s virgin Thor experience, he seemed to enjoy.

    Mosey back to the Marsh, this time stopping at each corner to do 10 merkins.  Switched it up each block, alternating between wide, diamond, T, and your plain ol’ average merkin.  

    COT and Cowbell prayed us out.  Thanks gents for the opportunity to lead, and for keeping each other sharp.  Love to start the week out here with you guys.

  • B-Limps

    8 pax met at Gma’s house on the gloriously muggy morning.

    The attendance was a little up this morning, after Cowbell’s call to action on Saturday at the lakefront.

    The Thang:

    Mosey to parking lot for Quick Warm up:

    SSH x 20; IW x 20; Merkins x 20 all IC

    Mosey to the under pass for

    1 lap of hill repeats and 25 Burpees, Lunges, IW, Merkins, Plank J’s, and Skwaats after each

    Mosey back to the Flag
    Distance 2.5 miles according to Cowbell.

    COM: including Side ups, and V Ups x 25 and BB sit ups x 10 led by Zoo

    Zoolander, again showing his ability to heal like Wolverine, running hill repeats < 10 weeks post-op ankle surgery.

    COT, Name-o-Rama: Welcome FNG Handy, who is married to Zoolander’s sister. Prayer .

    thanks guys for letting me lead,

    Chewy.

  • Routine break

    Backblast will be like the beatdown, just a routine break at work.. It shall be brief and to the point so here it goes..

    Warmup

    10IC Torso twist, 10IC Scorpion kicks, Down dawg stretch with right leg high and left leg high.. 10IC SSH and 10IC Butt kicks..

    Thang

    Standard route through ole Mandeville with 4 breaks in the run. 3 taking place at the corner of Monroe and Massena Street to drop for 5 Merkins, 5 eight count body builders and 25 LBCs. One on the run down, after the circle, on Sunset pier and again at the corner on the return to the AO..

    Upon return the PAX completed 20IC Freddie Mercuries, chill cut Plank with right arm high and left arm high.

    count, announce, COT

    Appreciation to Waterpik for 🙏🏻 us out!!

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • Traditional Scramble With A Few Untraditional Faces

    Sometimes taking a Q is just a way to ensure you actually post to the beatdown, which was the case for YHC and the Scramble yesterday morning.  Luckily, six other men required no such motivation. Well, I say six, but really there were only 5 others until the final minutes of the beatdown.  You can guess which man forgot the start time this morning (but did end up getting in most of the run!).

    Also of note, our favorite bickering couple returned to the fold, Chewy having convinced Ei to come back out of retirement for the seventh time by signing up for a half marathon and all the training that went along with it.

    Alright, warmorama: copperhead squats, good mornings, toe touches, torso twist, arm circles, SSH, all x12 IC

    Then, off on the traditional route.

    It should be on record that Shooter was part of the “gazelle club” on this particular morning, taking the lead with Pik as the rest of the PAX fell behind at a more leisurely pace.

    YHC ran with Demo, who had for some reason decided he wanted to completely annihilate himself before his family vacation: after a long period of inactivity, he posted for Grundy’s grueling cinderblock beatdown the day before, took an 11 mile bike ride that night, and then got up early to do this 5k.  I’m sure his M will be pleased that’s he’s incapacitated for their trip.

    Finally back at the flag, a mysterious figure that we had passed near Sunset Point revealed himself to be none other than the only member of the PAX to successfully be renamed (you don’t count, Jose, as YHC believes you’re still officially “Mourinho” on all legal paperwork).

    On our six, we closed it out with some Mary: Flutter kicks, LBCs, 100s, Hello Dollys, Rosalinas, and crunchy frogs, all x20 IC.

    COT, with announcements to sign up for the upcoming Iron Pax, and Pik prayed us out.  T-claps to Chewy, who stepped up to take Saturday’s Q (I figure if I keep applauding you, Chewy, you’ll be forced to make sure you have a sitter…). Thank you men for posting, for the great conversation, and for the always enjoyable run!

  • When You Gotta Go…

    Mid 70s never felt so humid! How foolish to suppose that a respite from the summertime blues would result from an unseasonably cool beginning to the eighth month of 2019. And speaking of beginnings…

    WARMORAMA

    x10 IC:

    Toe Touches

    Torso Twists

    Imperial Walkers

    SSH

    Windmills

    THANG

    The prescribed scramble route was taken in earnest by the cavalier band of brothers, which included the long lost Pelican! After a near miss early on by a Charger which obviously couldn’t conceive of pre-dawn runners on the streets of it’s neighborhood, the trio of Steve, Cowbell, and the road warrior Waterpik were off to a respectable 8:25 pace. Meanwhile, Pelican and YHC were tangled in conversation over the merits and/or faults of letting females into traditionally all male organizations such as scouts and military.

    Upon exiting Sunset Point, Q’s bowels suddenly reached critical mass! Instructions were quickly proffered for Pelican to lead ISI for the day, as a super-scramble was made to the providentially placed port-o-potties.

    While back at the flag, Waterpik was making Shooter-inspired sweat angles, Steve was making Grundy-inspired form corrections, and Cowbell was having Bushwacker-inspired diarrhea of the mouth…or so YHC could only imagine!

    MARY

    At the exercise area, PAX did LBCs while each man bear crawled across the space and back. Similarly, was Freddy Mercurys/Bunny Hops, and Leg Raises/Duck Walks.

    COUNT/NAME

    Pelican prayed us out and the PAX dispersed to greet the day.

    Thanks for your patience with the Q today guys!

    *Alternate title: I Really Hate to Poop n Run, Guys

  • Granny Clips Coupons

    This past weekend, YHC bumped into a friend, T shirt drenched with sweat, who said he had just come from a Cross fit workout. As my friend recounted the workout to me, I realized I could recycle at least part of this cool beatdown at Granny’s on Tuesday. Or, at least that was the idea. The cross fit workout consisted of a 1 mile run, and 10 sets of the following 3 exercises. 10 thrusters with a 75lb weight., 7 burpees, then 7 pull ups. WOW! That sounds brutal.

    With ISI always in the back stiff, err… the…the back of the mind, YHC added an F3 twist and lots of ISI to the beatdown and here’s what it looked like. The PAX Circled up at shovel flag, firmly planted by Shooter in the gloomy soil at the Mandeville Trailhead. After a brief warmup, it was time for some circuit training. 15 sets of the following:

    5 Thrusters with Coupon (cinder block), then

    run up stairs, then back down and over to bike path for…

    a 15 yard bear crawl, then…

    pop up and mosey over to wooden stage area for 3 box jumps, then mosey back to shovel flag for:

    1 minute plank.

    rinse and repeat, starting w/ thrusters again.

    Just barely got done with all 15 sets to complete ISI for the day. For those of you stiff bastards following along with ISI, we have one more day…

    Thanks guys for following my lead and thanks to Shooter for praying us out!

  • The PAX that ISIs Together Scrambles Together

    YHC noticed 69degrees on the dash in the truck while en route, and had to check the date to make sure this wasn’t a dream. It was a great treat indeed to start off a Thursday morning in July with a scramble in such weather! Cowbell arrived an uncharacteristically 3 minutes early in order to get a jump on his planking for the day. And planking was, in fact, to rule the day.

    WARM

    10 Toe Touches

    10SSH

    1 minute plank

    THANG

    While the PAX ran the regular route, we stopped at 4 designated spots for 1 minute planks, which kept speedsters Steve and Waterpik in their place. Thus, the scramblers scrambled as one! That was, until Waterpik had to peal off to get home, having to be on the southshore by 7. T claps for showing his dedication by showing up even in a time crunch.

    MARY

    You guessed it…another minute of plank. This time followed by 10 burpees just because. We finished up with 3 more minutes for plank.

    COT

    count-off and nameorama, with Q praying out in appreciation.

    Well done gents! Another gloom in the books here on the north shore.

  • Triple coupon Tuesday!!

    YHC decided to return at grandmas with coupons in hand. Upon arrival, I noticed the likes of Steve and Bushwacker chattering it up. T 👏🏻 to Steve for making his return to the PAX after a scare at the Gnarly last Wednesday.. Knowing that Cowbell had missed Monday, YHC anticipated a late arrival by Cowbell as his strict discipline of getting in at least 3 beatdowns for the week crossed my thoughts, which were realized as he rolled in right on time to join the PAX. Today’s beatdown would pay tribute to the AO leader at GMs Chewy who likes to focus more on form and technique rather than speed and rep count.. So let’s get started!

    Warmup

    10IC Good mornings, Toe Touches, Imperial Walkers.

    20IC SSH, Mummy kicks and 1:30 of the daily ISI Plank hold..

    Thang

    PAX had 4 stations 3 involving coupons.

    Station 1: 30 pound Ruck plate with 50 ft of rope..

    Station 2: Tension band

    Station 3: No coupon focus on Core.

    Station 4: Jump rope

    PAX rotated through a series of various exercises controlled by the plate pull.

    Each PAX completed each full cycle..

    Plate pull 100 feet, curls on the tension band, donkey kickoffs for the core and jump rope.

    R/R plate pull, alternating shoulder press on bands, 1:00 Plank hold and R/R jump rope.

    R/R plate pull, Band Squats, 1:00 Plank hold, R/R jump rope.

    R/R plate pull, tricep extensions on bands, mission impossible Plank hold with most holding between 35-45 sec finishing with chill-cut to round out the 1:00, R/R jump rope.

    Eliminating the jump rope we paired up at the end of the corridor. P1 did seated band pulls/plate press while P2 sprinted the corridor completed 3 Burpees and sprinted back. R/R increase to 6 Burpees.. Being the competitive souls in which they are Bushwacker and Cowbell pushed each other to there limits, while Steve graciously modified his swiftness for the YHC as to not embarrass him at his own beatdown.. Flap jacked, so that each PAX cycled through both exercises of bands and plate press twice.

    With 2 mins remaining we circled the flag to close with additional planking leaving those present with only 5 mins left for the ISI on the day..

    Cowbell shared the news about the NOTC hosted event tomorrow in the city and we offered intentions for Grundy as Steve prayed us out..

    Thank you gentlemen for the post and making me become a better version of myself…. Without the shared interest not sure it would be possible..

    Appreciate the commitment and fellowship to start another Gloom with you!!

    Till the next Gloom 👊🏻💪🏻✌🏻!!!

  • Gainfully Employed (and Forgetful)

    Being on my feet over at the salon every day is no easy task and, with the Gnarly Nutria only a day away, it seemed like a good idea to give the legs a rest today.  While that may sound like YHC actually had a plan, make no mistake – this was one of those mornings where you wake up with a funny feeling that you might be the Q and, once verified, that maybe you should’ve checked that out yesterday rather than the morning of. 

    But YHC was in luck – it was a light crowd (thanks Cowbell for posting), and he had the fan-favorite ISI challenge of the month to fall back on. 8 minutes of the beatdown already planned for me! Shouldn’t be too difficult to scrounge together another 37 minutes…

    Warmorama: seal jacks, toe touches, arm circles, hillbillies, butt kicks, SSH, all x20 IC.

    ISI Plank, Part 1: 3 mins.

    Mosey over to the tunnel for a routine: x20 diamond merkins at the base of the tunnel, backpedal up to the top, x15 wide-armed merks, mosey back for x10 diamonds, and backpedal up for a final x5 wide-armed. Rinse and repeat, but with the following: Sister Mary K’s (IC) / monkey humpers (IC), big boy sit-ups / putins (IC).

    ISI Plank, Part 2: 3 mins.

    Mosey back to the trailhead for a quick round of partner suicides / squats. Then, just to make the final round of the ISI challenge a little more fun, over to the benches for a round of Freak Nasties, x20 IC.

    Closed out with a Mary of flutters, Freddie’s, and Dolly’s, all Cowbell-style and all IC x20. COT with Cowbell praying us out before diving into the final two minutes of our ISI.

    Thanks for the opportunity to lead and get my head back in the game!

  • Holy piñata! It’s a tabata plankorama, Batman!

    Five PAX made it out to the Marsh this morning, itching to get back to work after a grueling holiday weekend.  This included a special appearance by (Chief) Captain Sparkles, who posted despite a traumatic rope swing injury suffered while impressing a lady.

    YHC imagines it looked something like this…

    Despite the busted arm, Sparkles suffered through the beatdown admirably, and we’re all hoping that, once healed, this’ll be the start of a Sparklanaissance. Ok, so here’s what went down this morning:

    Warmorama: Arm circles, SSHs, IWs, toe touches, good mornings, all x20 IC.

    Next up, knock out half the ISI with a 2 minute plank.  Shooter got an early start on this, planking as YHC arrived, so t-claps to him for getting a little extra in today. (And while we’re t-clapping, let’s also give it up for Waterpik, who continued his trend of running to the AO’s. At least someone is preparing for the Nutria!)

    Then over to the monkey bars for a tabata series.  We did three 4-minute series of 20 seconds on, 10 seconds rest.  We alternated between two different exercise each round.

    First round:  merkins / big boy sit-ups

    Second round: squat jumps / burpees

    Third round: hanging knee tucks / mountain climbers

    Next up, a game of Catch Me If You Can: Partner 1 runs toward the lake, P2 does 10 plank jacks and 10 mountain climbers before sprinting to catch up.  Flapjack.

    Once at the lake, we finished up our ISI with another 2 minute plank on the sea wall.

    Since we were there, why not knock out freak nasties, x15 IC?  YHC resisted the (very strong) urge to jump into some Bulgarians…

    And then another Catch Me If You Can back to the marsh, this time with 10x merkins as the exercise.

    Mary consisted of Cowbell Flutters, LBC’s, Freddie’s, and leg raises, all x20 IC.  

    COT, with Shooter praying us out.  This is hands down the best way to start off the work week, so thank you guys for the opportunity to lead, and for your dedication and consistency!