F3 New Orleans

Tag: Tanked Up

  • Global Warming at the Gipper

    Could not ask for a better morning with 9 bad ..ss F3 Warriors. Cold stopped no one this morning. Simply made for a great experience with the friendship thanks to F3.

     

    Warmup–we shot through 13 exercises with highlighted Side Straddle Hops where as 1 man at a time bounced to the center and back like a one man show during a wedding reception party. I think Bushwacker took that one as the best SSH dancer!  Other exercises included high knees, butt kicks, lunges, Merkins, side lunges, sumo squats-that was fun too, especially with the added arm gestures. Some of the exercises were repeated for a total of 13.

    The Thang–mosey to the courthouse (and a cyclist) for a little fun with merkins and Derkins… 5/20 rotation till it was 20/5 for a total of 100 merk/derks!

    Mosey to the parking lot for 3 more activities. 1- Four laps of a combination of lunges, bear hops, and bunny hops 2- circle around the imaginary flag pole. To the center and back with 12/3/6/9 rotation followed by crab crawl… Oh, when we got to the center it required a hand slap or twinkle toe touches.. Have to have been there to get the picture.3–Fifteen merkins with 2 runs blended in. Great for the cardio.

    Mosey back to the Gipper for some warm down exercises. Some discussion about the race this Saturday at 9 pm.. Be there, we are ready! And don’t forget Tough Mudder on the horizon.

    Hero of the day–Shooter–why you ask– no gloves!

    Closeout prayer by Bushwacker..reminded us how blessed we are.

     

     

     

     

     

     

     

     

     

  • Winter Soldiers

    Knowing that it was going to be cold on the Mandeville Lakefront this morning, YHC cast about late Friday for an appropriate pearl of wisdom to drop on the PAX.  Almost instantly, Thomas Paine’s immortal words from the American Revolution came mind:

    These are the times that try men’s souls.  The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman.  Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.  What we obtain too cheap, we esteem too lightly; it is dearness only that gives every thing its value.

    The parallels to a beat down in the Gloom on a cold, windy and kind of wet morning in South Louisiana are too obvious to require explanation.  Let’s just say that eight winter soldiers and stout patriots assembled in a brotherly manner to make themselves better this morning.

    The Warmup

    Steve has the Bulgarian squat, Butt Splice owns the longest block, EiEi is best friends with Jane Fonda, Einstein likes to lunge backwards, and Shooter frequently employs the front plank to adjust the PAX’s attitude.  For YHC, it’s the stairs at Rips Restaurant and so that’s where we headed for this morning’s warmup:

    Partner up, one partner does SSHs while the other heads up and over the Rips’ stairs, switch up, rinse and repeat for 10 minutes alternating SSHs with IWs and the straight runs up and over the stairs with crossover runs.

    The Thang

    Short 10 count then short mosey to the East for the first COP:

    Round 1:  Merkin Wave to 80; then on our Sixes holding feet at 6 inches for an Up and Out Circle Leg Raise Wave to 80; back on our feet holding the People’s Chair while executing a Vertical Jump Wave to 80.

    Round 2:  Another Merkin Wave to 80; then on our Sixes holding feet at 6 inches for a Out and Up Circle Leg Raise Wave to 80; back on our feel holding People’s Chair while executing a Knees to Chest Vertical Jump Wave to 80.

    Recovery walk morphing into a mosey to the Harbor Playground, spicing up the mosey with random short accelerations, Merkins, and soccer style headers.  Formed up for the next COP on arrival:

    Isometric lunge hold left leg forward to a count of 30 followed immediately by 30 lunges pulses; switch legs and repeat; then Mission Impossible hold for 30 seconds followed by 30 Merkin pulses.

    Mosey to the Harbor Pavilion where we spread out among the benches for a few rounds of box jumps. Every 30 seconds, the PAX was asked to perform a set of three jumps, a straight jump, a lateral jump to the right and a lateral jump to the left.  We then picked up the pace for the second round, executing four box jumps every 30 seconds.  Round 3 called for six jumps and then the 4th and final round called for eight jumps.

    Mosey to the baseball field where we partnered up once again for two rounds of pull ups, Northshore Merkins (OK we officially claim the name of Northshore Merkins for plyo pushups), Tonya Hardings, and lateral squat jumps.

    Indian Run back to the Shovel Flag for a round of Mary:  back plank bicycles IC 20x, side plank dips IC 20x each side, and J Lo’s IC 20x.

    Countorama, nameorama, and Tanked Up prayed us out on the way to THE Manny funded Coffeeteria.

    Moleskin

    CRAZY IVAN.  It’s on next Saturday, January 20th at 2100.  Mandeville Lakefront AO.  EiEi scientifically has designed this CSAUP event to be .001% better than the Southshore’s Gnarly Nutria.  We’ll see if the Southshore PAX forgo their regularly scheduled Saturday evening bubble baths in order to cross the Causeway for some Cold War games.  Bragging rights for the next six months are on the line.  The Northshore Cold Warriors are ready.

    Chewy is off IR and how appropriate to have one of our Founding Father’s Kotter on a Thomas Paine themed beatdown.

    YHC learned at the Coffeeteria that Carpool’s employer has traded him to the Houston AO.  We’ll miss him here on the Northshore but of course are proud of him for his promotion and know that he’ll represent us well at the Houston AO.

    Captain Sparkles and Turtle are hunting with Shooter this weekend.  Will Shooter make it home alive?

     

  • Return at the Gipper

    Returning to the Gipper on this Gloom without the beanies and mittens also produced the return of Grundy and Moby from IR. Welcome back F3 brothers. While the PAX on the the Northshore have many AOs to choose, if your QIC had a choice of only (1) F3 beatdown  by far the Gipper would be the selection.., As hard as the QIC try’s to tax these men when he leads, it never fails that his mission seems incomplete as the men always impress and crave more of what they came for..

    Warmarama

    15IC GM, WM, IW

    30 IC SSH, BK

    10 IC Arm circles (forward/reverse), Overhead claps

    The thang

    Moseyed  to the Taj Mahal for our first bit of action. Circled the flag pole with the PAX holding blank while each man journeyed up the steps dropped for 2 Burpees and returned. Covered regular plank as well as left and right plank until complete. Next each PAX bear crawled to the flag pole and after the ringing of the qong was sounded each PAX would complete 2 Merkins. The QIC doubled the Merkins halfway through.. Wrapped up and then moseyed to the garage top. Partnered up for the first round of suicides half and full distance while the other did LBCs. Next was Caricoas half left and half right and the same back while the other man did Bicycles, and finally we did back pedal half and turn and sprint while the others did flutter kicks..  Mixed in a few 10 counts as the QIC noticed he may have winded a few men, which on this day is a proud moment for anyone Qing this group… Next on to Tabata (American style) as one stated standard Tabata as 20 sec of work and 10 sec rest. The Q implemented 30 sec work and 10 sec rest for 2 rounds. Round 1 Merikins/Plankjacks and Round 2 Squats/Imperial walkers.. If one ever thinks 30 sec of Work can’t get you pumped or have the sweat flowing, I challenge you to a series of Tabata and promise there will be no disappointment.. With 3 mins to spare moseyed back to AO for countarama, annoucarama, COT.

    Much respect for the men working through injuries and pain on this Gloom. Shows the dedication and determination, which inspires me to work harder at each beatdown.. 👊👊

    Special thanks to Grundy for praying us out..

  • 7 COOL DUDES

    “temperature wise that is, not demeanor”

    6 Pax showed up on time
    1 Pax showed up late AGAIN. I won’t mention his name. But he likes to sidle-up.

    I was reminded of my university P.E. class, taught by the basketball coach. The DIV I basketball players would always straggle in late.
    The coach would admonish them, “three tardies equal one absence, and one absence equals a tardy.”
    As a “C” student, I could only look around, to see if anyone else was confused by that, shrug my shoulders, and wonder how different things would be if I were 6 foot, eleven.

     

    Anyways…time to jump on the Polar Express. To the best of my recall, here is how it went

    short disclaimer …

    warmup
    all 20xIC; side straddle hops, good-mornings, windmills, imperial walkers, toe touches, butt-kicks, hillbillies, arm circles, single leg lunges, squats, mummy kicks

    mosey to Bedrock; pick up a 10 pound, coarse crystalline texture, gray, limited porosity and permeability, limestone boulder.
    all 20xIC; curls, overhead presses, rows, outward presses

    mosey to the front of the Taj Mahal for the MERKIN HONOR ROLL
    here we have lots of brick pavers, each with a name and date, honoring former St.Tammany Parish school board employees.
    circle up at the flagpole outer ring
    one pax, at a time, bearcrawls in toward the flagpole to a brick, reads the name and from the last two digits of the date, chooses the higher number and this dictates the number of merkins for the PAX to do.
    for example if the brick reads “Joe Joblotz 1930-1967.” We call out Joblotz,Joblotz,… while doing 7 merkins. That pax bearcrawls out. The next pax bearcrawls in, reads the stats off his brick and we merkin to the stat, repeat with each pax taking a turn.
    We got in a lot of merkins, bear crawling, and planking, to keep us warm.

    mosey to the St.Tammany Parish Courthouse promenade
    In forward motion; One Burpee, Two Burpees, Three Burpees, Four Burpees, then up the steps, down the ramp, down the block and around. Repeat four times.
    Then to the benches for 20xIC dips, 20xIC step-ups

    Indian Run back to the trail head

    mary
    20xIC flutter kicks
    20xIC Jane Fondas

    count-o-rama, prayer led by THE MANNY

    Thanks guys, for showing up on this cold day!