F3 New Orleans

Tag: Steve

  • Sorry this BB is almost 2 weeks late!

    One recent study by researcher Dr. Holt-Lunstad of BYU indicated that social isolation and loneliness kill more people than obesity.

    Thanks to all you guys in the pax that get out of the fart sack to be a part of some thing great like our F3 community. Let’s keep EH’ing those guys around us!

    The thang:

    Warm up at the Shovel flag:

    SSH x20; IW x 20; my climbers x 20 IC

    Mosey west to sea wall: 7’s

    6 irkins/1 Plyo —->1 irkin/6 plyo’s

    6 squats/1 jump squat —-> 1 squat/6 jump squats

    Mosey further west to oak grove:

    5 jumps squats, 5 merkins, 5 burpees

    Rinse and repeat x 10 rounds

    Jane Fonda’s and Nolan Ryan’s x 15 IC

    Mosey further west to playground: 20 Bulgarian split squats IC each leg

    Mosey back east : stop motion lunges

    All horses to the barn, sprint to shovel flag

    COM: flutter kicks, Russian hammer, Little manny crunches x 20 IC.

    Name O Rama, introduced FNG Phoenix with a powerful story of redemption!

    Circle of trust, prayer, and coffeteria.

    Thanks guys for letting me lead!

  • Shooter Blanks

    YHC cannot remember the last time Shooter fartsacked a Gipper beat down. In fact, it just may be that today was the first time. The PAX nevertheless had to press on in the not so gloomy Gloom, wondering what Shooter was up to early this Spring Equinox morning.

    With some trepidation, YHC rolled out on a mosey in an unaccustomed direction at the opening bell. Trepidation because we were sure to miss those PAX who typically roll in hot. Not to mention any names but let’s just say we didn’t want to miss those PAX whose names rhyme with Bundy and Baverick. They fartsacked by all appearances but, if not, they hopefully will post their own back blast(s) to fill the rest of us in on their activities.

    Enough about fartsacking. The beat down went like this:

    Mosey to the St Tammany Parish WWI memorial for our warmup of SSHs, woodchoppers, overhead hand claps and good mornings, all IC 10-15x.

    Mosey to Christ Episcopal Church for a set of 7s. Bobby Hurleys on one side, butt kicks on the other, separated by bear crawls one direction and crab walks on the return.

    Short mosey to the entrance to Bogue Falaya Park for some sprinting and change of direction drills that looked like this:

    Round 1: sprint 10 yards, backpedal 10 yards, then sprint 20 yards

    Round 2: backpedal 10 yards, sprint 10 yards, then backpedal 20 yards

    Round 3: shuffle 10 yards, shuffle back to the start line 10 yards, then turn and sprint 20 yards

    Round 4: rinse and repeat Round 3 facing the opposite direction

    Round 5: rinse and repeat Round 1; last round best round

    Then the PAX moseyed to the Columbia Street Landing for a plank-a-thon: merkins, Peter Parkers, Parker Peters, plank jacks, right arm high, left arm high, shoulder taps, right arm high, left arm high, then one arm pulses each arm before heading back towards the Trailhead on a mosey

    Sudden change on the way

    Then the PAX closed out the beat down with Mary consisting of dynamic side planks, straight legged jackknives, dynamic back plank, and flutter kicks.

    Countorama, nameorama and Barely Legal prayed us out to start the day.

    Thanks for letting me lead guys. YHC always appreciates you playing along with the monkey business.

  • Mr. Anderson’s On the Clock

    With a high of 59, 20% chance of rain and breezy, the forecast promised an invigorating and intense Saturday beat down. But instead, morning rain, still, humid air and Jose 10K helped deliver and invigorating and intense Saturday beat down!

    PRE THANG

    The usual pre-thang suspects gathered at the usual pre-thang time to run the usual pre-thang 2 miles. T-claps to to Waterpik for taking the pre-thang red pill, despite a scheduling conflict for the beat down proper.

    WARM O RAMA

    x20 IC:

    SSH

    Imperial Walkers

    Butt Kicks

    Slow Squats

    Cherry Pickers

    Arm Circles (10>, 10<)

    THANG

    The newly spoken-for King of the Pre-Thang and this month’s current ISI crusader Jose` 10K joined YHC for his VQ, and the baton was now passed his way. The PAX mosied to the Marsh for 10K’s very own On the Clock. 12 stations were set up in a circle, including merkins, jump squats, LBCs, putins, shoulder taps, lateral jumps over cones, soccer ball taps (rocky balboas), peter parkers, plank jacks, and 3 others. moving from station to station, round 1 was 41 seconds each, round 2 was 30 seconds each.

    Pax mosied down Larmarque back to the lakefront where we split into 2 teams for 4 rounds of sloppy tug-of-war. Winners got to pick from 2 options for the losers’ penalty exercise while they planked. There was a “HALF-assed” 100 yard bear crawls, 25 burpees, 50 mountain climbers, and 100 LBCs.

    After the last round, we mosied back to the flag all holding on to the battle rope for the last 2 minutes.

    MARY

    With 2 minutes to spare, Jose lead the PAX in a quick round of righ and left side jane fondas.

    COT

    Count off and name-o-rama, before Pastor Grundy prayed us out. Congrats to Jose 10K for poppin’ his cherry! It was a great beatdown, and we look forwards to more opportunities to experience his leadership.

    POST SCRIPT

    Of course, a proper back blast would not be complete without special mentions of Zoolander’s kilt…will it make another appearance tonight?

  • Horrendously Happy

    Today was a prime example of the efficacy of the self-EH strategy of signing up to Q. After a horrendous night sleep, YHC was begrudgingly ready to get some miles in with the always semi-chipper PAX known colloquially as the City Hall Scramblers.

    WARM O RAMA

    Windmills x15

    Imperial Walkers x15

    Torso Twists x15

    High Knees x 17

    Donkey Kicks rx10, lx10

    Down Dog Merkins (credit Chewy for naming rights) x15

    Scorpion Kicks x15

    THANG

    The tradish Old Mandeville route was tackled this gloom. Garfield smartly listened to his body and passed on Sun Set Point. YHC wished he had done the same down the final stretch. Avoiding thoughts of a post-post trail run with Steve as best as possible, Q instead focused on one foot in front of the other in the NOW.

    MARY

    Taking advantage of the pull up bar at the park, the PAX each tested their metal in this month’s ISI of flexed-arm hangs, while the rest of the group did unending LBCs, Freddy Mercurys, and Heel Touches.

    COT

    Garfield took us out with positive vibes and grand hopes for the day. Thanks for posting , guys, and for following the sometimes predictable, yet often unpredictable lead of he who is feared by bushes far and wide!

    POST SCRIPT

    Steve and I did successfully complete a 1 mile trail run without being attacked, or otherwise molested by: alligators, snakes, spiders (though their webs kept things interesting), raccoons, squirrels, or devilish forest gnomes. We are looking forward to adding more miles and more men to the next run!

    POST POST SCRIPT

    I passed an active scene with a very totaled St Tammany Sherrif’s suburban on the way home. Please say some prayers for the officer invoved.

  • Metric tonne of burpees

    Metric tonne of burpees

    CONDITIONS

    7:15 a.m. sunrise

    DISCLAIMER

    Q confessed that he was not a professional

    THE WARM UP

    All exercises done IC, or in cadence-ish. YHC’s counts were so far off, it was a miracle the assembled PAX didn’t disband then and there.

    • Seal jacks X15
    • Toe touches X10
    • Abe Vigodas X10
    • Copper Head squats X10
    • Steve Earles Copper head squat finished with hill billy X 10

    THE THANG PART 1: 3/4 Dab

    Pax moseyed around the block and returned to the bus stop to get to work. Daylight savings time had Q’s thoughts muddled so YHC picked a nice simple beatdown to use for this circumstance. We ran through a modified version of the Dab a.k.a. series of 10 burpees done EMOM style. At the risk of getting monotonous with all 4 rounds total burpees, YHC trimmed the sequence to a nice compact, block of 150 burpees.

    THE THANG PART 2: One leg at a time


    -Marios
    -Single leg wife pleases
    -Single leg split squats
    -Reverse table tops
    -Ham string bridge

    Mary and we out

    • Absolution
    • Flutter kicks
    • LBCs
    • Plank

    CountORama, NameORama, and COT

    The Pelican prayed us out.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Throw Grandma something, would ya!!

    Grandmas house looking for some throws on this Mardi Gras Gloom. Q decided to throw some new trinkets on this day for the dedicated men who decided to post… With a cold 34 degrees and a north wind 💨 YHC arrived to a ghost town at the Trailhead. Not knowing if anyone would post, Qs hopes were quickly lifted as the sight of headlights started rolling in from all directions. PAX quickly swelled to 6 with the late arrival of one masked Bushwacker with only eyes and lips showing..

    Circled under the breezeway for the warmup, which consisted of some new exercises not demonstrated by any other PAX to the Qs knowledge. Started with the traditional SSH IC 20, Hillbillies IC 20, Imperial Stormkickers (could not get the cadence) OYO to around 15, Febreze (2:10,4:20,6:30,8:40,10:50) first number big boy sit-up followed by feet 6 inches off the ground with second number air presses, concluded with Donkey Kick-offs (Plank position with kicks to 5 on the pillars with a 5 sec hold, R/R 10 kicks 10 sec hold, 15 kicks 15 sec hold) plenty warm by this point..

    Thang

    PAX assembled on Girard street for Four corners Escalator. C-1 10 Burpees, Mosey C-2 10 Burpees 20 Merkins, Mosey C-3 10 Burpees 20 Merkins 30 Mountain Climbers, Mosey C-4 10 Burpees 20 Merkins 30 Mountain Climbers 40 Shoulder taps.. With the sounds of grunts and groans replacing what would surly be the rumbling of tubas and trumpets as if marching down St Charles, Q calls for (2) 10 counts by Steve and Bushwacker.. Having destroyed the upper half, we turned and de-escalated to grind out the bottom half. Moseyed. C-1 10 Jump Squats, Moseyed C-2 10 Jump Squats 20 Lunges, Moseyed C-3 10 Jump Squats 20 Lunges 30 Squats, Moseyed C-4 10 Jump Squats 20 Lunges 30 Squats 40 Sumo Squats.. With the PAX finishing faster then anticipated, YHC had to react with quick thoughts to finish this carnival ride. Q moseyed the PAX back to the breezeway for the close. Partnered up, P1 did core work while P2 sprinted half of the breezeway up the steps and around the tower flap jacking. Core consisted of Plank, Right arm high/Left arm high, Chillcut, Misson Impossible, LBCs, Hello Dollies and Rosalitas..

    Circled for count, announce, COT.

    Water Pic returning from a guest post in Tallahassee shared that the PAX recites the Pledge at their AOs. We installed the same at Grandmas House on this Gloom.

    Appreciate The HAMMER for praying out the PAX!!!

    All 6 PAX gathered at the Waffe House for some F2 and reminiscing about the 80s and 90s programming. Talks of “Revenge of the Nerds 2” some “SNL” chatter and how Eddie Murphy saves the day.. But one that clearly stood out to the Q, The HAMMER mentioned the radio station WTIX and how they use to play 50s and 60s, but a recent tune in revealed that “Jesse’s girl” is now considered an oldie.. Whoa!!!

    The PAX all allowed that to sink in for a moment, then we continued some great F2.

    Appreciate the recommendation Water Pic of some coffateria after our beatdown on this local holiday. YHC enjoys the time shared with positive men looking to become better physically but ultimately better internally as stated on a recent 43 feet podcast with Dredd…

    Thank you for the chance to lead and ✌🏻 till the next Gloom!!

  • Lundi Gras Legs

    With many Marsh-vets out of town for Mardi Gras, drastically plummeting temperatures, and some excessive crawfish eating, low turnout was expected this morning. What was unexpected, though, was Jose 10k. Lured out by Wacker’s promise of a treat (sorry, can’t disclose – you have to post to find out about such things), it was nice to have a new face at the marsh. YHC had been waffling between a chest or leg-centric beatdown, but that all solidified when I saw Jose, who hadn’t been through my old standby, my bread and butter, the legs, legs, legs beatdown.

    First up, though, it was cold and YHC was half asleep. Warmorama would actually have to do just that – warm us up – so we kicked into high gear with SSH, High Knees, and Butt Kicks, all 30x IC. Then into Toe Touches, IW’s, Good Mornings, x15 IC. There must’ve been something else in there that I’m forgetting, as Wacker quipped that it seemed like we might only do a warmorama on this fine gloom. As much as YHC might like that, only a fool would do an entire beatdown consisting of warm up exercises…. 🧐

    The Thang: PAX assembled on one end of the court to do the San Antonio Shuffle across. (Looked that one up just for you, Wacker.) I suppose it’d be a Semi-San Antonio Shuffle, though, as the real deal calls for a plank jack somewhere in there, and does not include a broad jump. PAX instead did left leg lunge, right leg lunge, burpee, broad jump. Rinse & Repeat for length of court and back. Next up, bear crawl to half court and back, then slow-mosey over to the pull up bars for…

    Set of 7’s: 6 pull ups to 1 merkin. Then 15x hanging knees to chest. As the PAX noted, this was going to severely limit our chances of performing the ISI challenge.

    Next, mosey to the trace until we hit Marigny, for a quick leg COP: 15x IC groiners, 15x IC jump squats, 15x IC monkey humpers.

    Onward to Grandma’s House for a quick use of the stairs: partner up, partner 1 holds a people’s chair while doing air presses, partner 2 runs up to do 2x merkins. Flapjack, and once it’s back to partner 2, add 2x merkins. Up to 10x merkins for each partner. T-claps to the older couple that gets out there (seemingly) each morning at 0500 and doesn’t mind sharing the stairs with the sweaty pax.

    Hit the benches next for Bulgarian Split Squats, each leg 15x IC. Freak Nasties 10x IC. Then knee-ups, each leg 15x IC.

    Mosey back to the Marsh in time for an Ei favorite, the Jane Fonda’s. Left leg 15x IC, held it up for quick pulses 15x IC, then heel-to-knee 15x IC. Other leg and time was up.

    Countdown, announcements, and Shooter prayed us out with special intentions for the victims of the Esplanade crash yesterday.

    The pax being the pax, the regular beatdown wasn’t enough and so we all moseyed back to the pull-up bars to complete the ISI challenge. Even Jose, who had already completed his before the beatdown (of course he had!), took part.

    T-claps to Jose not only for the double ISI, but also for making the most of his week off by posting at the Marsh. And T-claps to Bushwacker for both the delicious treats, and for getting Jose to commit to his VQ on April 16th. Take a page from the Wacker and spread that leadership love, gentlemen. It’s definitely a big part of what makes F3 special to me. Thanks for following me on this chilly morning, Mondays at the Marsh with you men are hands down the best way to start a week.

  • Full Effort Is Full Victory

    We cranked up the morning with a 2 mile run. Tanked Up shared a quote from a book he had on his shelf. The quote stressed when we work our butt off in the streets of Mandeville, or wherever you may be, the satisfaction of that workout lies in the “effort” you give. Full effort is Full victory. Something tells me most of us gave full effort this glorious morning.


    Warmup–SSH, windmills, arm circles, flutter kicks, low ssh,

    The Thang–

    Ab work- circle up in a plank position. Rotate right,stop, merkins, rotate merkins, rotate merkins. Let’s throw in Peter Parkers, Parker Peters and some Up/Downs.. Tanked Up challenged Brother Martin nemesis , Turbo and soccer pal, Jose 10k to some face to face up/downs. Raider Pride.😁

    20 minute challenge-4 exercises merkins, crunches, ssh, squats, 25 reps then run 300 yards. Repeat for 20 minutes.. Zoolander decided to come out guns blazing!

    To the sea wall– 2 exercises by the wall. Derkins Burpees 5,4,3,2,1 reps followed by ascending order 1,2,3,4,5

    Over to the flag for more AB work led by Bushwacker, could not tell you the exercises due to fatigue!

    Circle up for close out. Prayer led by Steve! Coffee and cake for one of the older men in the club.

    Enjoyed the morning with some of the best of the northshore..

  • Pre-thang, Shme-thang

    As the clock runs out on February, YHC happily bids adieu to RRR and all pre-thangs associated with it. With only a day left, the Gipper’s 1 mile run wasn’t terrible, but some secret, John-Hancock-related activity beforehand did leave us a bit behind schedule and, at 0601, we were rightfully greeted back at the flag with a, “Nice of you men to show up.”

    In an attempt to retroactively ‘respect the time,’ YHC took it upon himself (myself? this YHC thing continues to confuse me…) to pack in as much into the remaining 44 minutes as possible. That said, we quickly jumped into…

    Warmorama: Abe Vigodas, Good Mornings, ISW’s, all 10x IC, 20 OYO merkins, and SSH 25x IC.

    The Thang: Then a quick mosey over to the back of the courthouse for an AMRAP routine: 10x merkins, 10x freak nasties, up the stairs, 10x groiners, then run the perimeter of the courthouse parking lot to the start to begin again. About 10 mins later, onto the second portion of today’s thang…

    The Bruce Lee. YHC has never seen Bruce Lee’s most famous movie, Enter The Dragon, but I have seen The Way of the Dragon, which features an epic fight between Bruce and a young Chuck Norris, with Rome as the backdrop and a small kitten as the sole spectator. There’s a lot to love in this fight sequence, including a weirdly prolonged moment of both men removing their shirts, a moment where Bruce rips out a handful of Chuck’s chest hair, and some crazy push-ins on the aforementioned cat. Oh, and there’s also some of the best martial arts in there as well. Anyhow, Bruce Lee and Chuck Norris never met Turbo Tax, so to call this one of the best fights ever may be a tad premature. But it’s pretty good nonetheless.

    So the Bruce Lee. Wacker introduced us to this a while back and, as YHC wanted nothing to do with legs, core seemed like the only decent substitute. 10x IC of Putins, Leg Raises, LBC’s, Heel Touches, Crunchy Frogs, and 100’s. 30 seconds rest between sets, we went 4 rounds.

    Mosey up the parking garage to do the fastest Burp-back Mountain on record. Partner up, partner 1 backpedaling the ramp and jogging back down, while partner 2 starts on the cumulative burpees until they reach 50x.

    Back to the flag right in time for countoff, announcement of Tanked Up’s upcoming birthday, and Ringo prayed us out. Thank you men for following my lead and helping to make us all better and stronger!

  • Running Interference

    YHC woke to the sound of rain, knowing he may have to adjust the planned Beatdown a little. A lot of uphill/downhill sprints were originally planned, but we all know how slippery the tunnel of love gets when wet.

    YHC arrived a little earlier than usual for the Q, but surprisingly, half the PAX was already there. Shooter already drenched in sweat from his run from home. All arrived, 5:15am came, so off we went…

    WarmOrama: Good Mornings, Windmills, Toe Touches, Imperial Walkers

    PAX moseyed to “The Love Tunnel”: Along the way there was concern that a band of rain was on the way. At Grandma’s, there is a covered area to perform exercises, but we took our chances.

    PAX separated into 2 groups of 3. Almost forgetting, YHC gave disclaimer. While group 2 did Freddy Mercurys, Group 1 jogged down the slope of the tunnel, ran at about 80% on the flat, then ran at 100% up the other side, then did the same on the way back. The groups flapjacked. Rinse and repeat; We did a 2nd round, doing squats in place of Freddy Mercurys.

    PAX moseyed to “Interference” bar and Saia’s parking lot, a new venue for the PAX.

    A variation of a routine borrowed from Maverick:

    Pax separated into two groups, and started catercorner to each other across the parking lot. PAX performed 25 reps of a different exercise at each corner of the parking, running from corner to corner: Burpees, Merkins, LBC’s, Lunges. Rinse and repeat for 2 rounds.

    Next, PAX moseyed back to the Farmer’s Market area. As we ran through Wendy’s Drive-Thru, some of the PAX mentioned their favorite Wendy’s meals, like the “Double Stacks;” however, Pelican said that he favors Jack in the Box, going into detail about their tacos…If only Wendy’s were open…

    Arriving at the Farmer’s Market area with only 10 minutes remaing, YHC called for a modified(shortened) version of Dora 1,2,3. Teams of 2 PAX working together to reach cumulative exercise goals of 50 Merkins, 100 Freddy Mercurys, and 150 Squats. PAX 1 executed as many reps as possible while PAX 2 back-peddled about 20 yards down and sprinted back, flapjacking until the team goal was reached.
    PAX finished at exactly the 6:00 buzzer.

    We did circle of trust, and CountOnameO. Thank you Steve for praying us out, thanks Guys for the opportunity to lead…and thank you God for holding up on the rain.

    As PAX dispersed, Bushwacker shared that he knows its a good Beatdown, when he feels a litttle anger towards the Q….