F3 New Orleans

Tag: The Birdcage

  • 4 Corners – from Akbar

    PAX: Akbar, Bird, Hammer, Moby Dick, Waterpik, Turbo Dog

    Conditions: Pleasant 66, foggy, full moon

    5 HIM today at the Marsh, for another gloomy gloom and another 4 corners.

    Warm Up – Toe touch hold for 10 count, SSH, Imperial Walkers, Arm Circles, Self-Love, Grass Grabbers, Windmills

    Short jog down Lamarque to the stop sign and back to the court for the Thang.

    4 corners on the court. Freak Nasty, Squats, Merkins, Shoulder Taps on each corner, starting at 40 reps and working down 10 reps each round (might have skipped 20).

    Long side of court bear crawl, short side of court lunge walk. Once done, mosey to the playground for max pull ups and another jog down Lamarque to the first stop sign and back.

    Rinse and repeat to 5:55am.

    Mary
    LBC, Hello Dolly, Rosalita, Flutter Kicks, JLo’s (7), Wife Pleasers, Jane Fonda x 15 IC

    Count, Name, and YHC prayed us out. Intentions for Hammers brother-in- law after a bike accident, Calliope on the South Shore (bike accident), upcoming Holiday safety through the rest of the year.

    Announcements: YHC has the Q Saturday, F3 camping trip this Saturday at Kokomo (see slack), HogsBreath HIM November CSAUP – look for Google Sheet coming soon.

    Thanks for following the lead.

    SYITG – Akbar

  • We did the Mash – from Russo

    Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.

    Warmup 10x-15x IC
    – Sealjacks
    – Torso twists
    – Cherry pickers
    – Toe touches
    I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.

    Thang

    First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
    122 merkins
    222 zombie squats
    322 gas pumps

    Next up: Electric chair
    Using the sea wall:
    – Durkins
    – Urkins
    – Freak Nastys
    – Bulgarian split squats
    – Step ups
    – Box jumps

    Then: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)

    Exercises:
    Jump squats
    Shoulder tap plank jacks
    T merkins
    American hammers
    Crunchy frogs
    SMCs
    Crab cakes
    Star jumps
    Monkey Humpers
    Donkey kicks
    Kid N plays

    Somewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!

    Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
    O – Outlaws (circle ups)
    U – Urkins
    I – Imperial walkers
    J – Jack Webbs (1 Merkin, 4 air presses)
    A – Absolution
    B – Box jumps
    O – Outlaws
    R – Reverse lunges
    D – Donkey kicks

    One final jump scare of 10 burpees and we were done.

    COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.

    Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.

    SYITG

  • Not Quite Sure What We’re Doing, But Your Legs Will Pay the Price – from Bushwacker

    YHC saw an empty Q sheet and signed up late in the game. There was every intention of putting something creative and challenging together after finally getting a spare 30 minutes, but alas, the A/C started acting up and stole away the golden hour of beatdown planning. And thus, starting with an idea for a lot of squats, it never got much further….

    WARMORAMA

    IC x10: SSH, High knees, Butt Kicks, Windmills, ….

    THANG

    After lunge walking to the nearest fire hydrant along the lakefront, the PAX did x10 IC(20actual;) Squats. Continuing sprinting, skipping, and moseying, repeating x10 IC Squats at each hydrant , the guys partnered up for some B L P I…no no, B P L M… ah yes, B L I M P S. 50 Burpees, 100 Lunges (2is1), 200 Imperial Walkers, 100 Merkins, 200 Penguins (2is1) and 50 Squats. After all of that was sort of figured out and finished, 2 lines of Indian Running took off for the flag. However, somewhere along the way one line began to crumble, and what remained merged to forge ahead (like Waterpiks full litter-pick up sprint that left even the swiftest of us in the dust). Some circling back for the 6 and Mary got underway.

    MARY

    LBCs, LMCs, Flutter Kicks, Freddy Mercuries and 100s

    COT

    Count, Name, and FNG naming. Welcome Jenny 98! F3 camping trip Saturday, November 4, see Slack. Mathlete prayed us out.

    We all await our honorary Northshore Nant’an Hog’s Breath’s release of of details on the upcoming F3 Northshore’s 3 Fs Competition throughout the month of November. Stay tuned to Slack for rules, point structure, and all the ways us mere mortals may FINALLY be able to beat Grundy at something!

    Many thanks for following my lead, guys. If you did it right, you should be in at least half as much pain as I am at the moment!

  • Grannies BLT – from Akbar

    Grannies BLT

    Nothing like a BLT sandwich on a hot summer day, but it’s also good on a cool fall morning. Especially after a ridiculous IPC finale consisting mostly of Chest, Shoulders, and Back. Our BLT this gloom was Biceps, Legs, and Triceps and was enjoyed at our close neighborly AO, Grandmothers House. We did have a little chest action for desert.

    Warm Up
    SSH, Grass Grabbers, Imperial Walkers, Toe Touches SSH, Arm Circles, Self Love, Copperhead Squats

    Mosey to the playground for 3x 5 pull ups, 10 squats

    Mosey to Grannies, stopping along the way for Copperhead Squats and Mountain Climbers at each block.

    Grannies visit

    Benches: Freak Nasties and Bulgarian Split Squats x 10 IC

    Pilot House: 11’s Peter Parkers at bottom, run stairs, Sister Mary Catherin’s at the top – 2=1

    Stage: Superman’s and Merkins x10 IC, x8IC

    Grass Patch: Star Jumps, Karaoke to other side for something else, return x 2

    Benches: Freak Nasties/Wife Pleasers x 10 IC, x 8 IC

    Mosey back to the Marsh stopping at 3 intersections for ab work x 10 IC – LBC, Flutter Kicks

    Circle up for a 30 second plank, and we called it a day.

    Count, Name, and Moby Dick prayed us out.

    Announcements – Whacker camping trip Saturday Nov. 4-5, 1 night in Kokomo

    Thanks for the post guys, and the opportunity to lead.

    SYITG – Akbar

  • Time for cake (and fall?) – from Russo

    MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.

    Warmup (10x, all IC)

    -Torso Twists
    -Toe touches
    -Arm circles
    -Grass grabbers
    -Cherry pickers

    Thang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.

    The cakewalk order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies

    At this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.

    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 urkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 8 count body builders
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 Wife pleasers
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.

    Here’s to a good week for all.

    SYITG

  • Labor Day Murph – from Akbar

    9 strong for a Labor Day Murph, followed by coffeeteria. We can go to Waffle House anytime, but it sure tastes better after a Murph.

    PAX -Akbar, Bird, Hammer, Hogsbreath, Moby Dick, Russo, Shooter,
    Jose 10k, Sogo

    7am start, with most arriving early to discuss LSU football among other things. Warm up consisted of SSH, Self Love, Grass Grabbers, Windmills, Cherry Pickers, Imperial Walkers, and some other things.

    We ran the original Milestone Marsh route down Livingston to the wall for the runs. Then broke up to 20 sets of 5/10/15 OYO, finishing with a mile.

    Tunes ranged from Zebra, Dash Rip Rock, and Rush to Big Tymers and a theme song from Avengers. SOGO was first to finish with Russo and Bird not far behind.

    Count, Name, and SOGO prayed us out.

    Waffle House was lively with great conversation centered around music and movies as usual. Michael Jackson was on for the first 20 minutes, Jose 10K showed us some dance moves, and we talked like high school girls. All while Moby talked to a guy in the parking lot for 30 minutes and may have bought a motorhome.

    Thanks for following the lead,

    SYITG – Akbar

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • Gorillas in the Mist – from Jose10k

    I arrived to Grandma’s a little early to get in a little run before the beatdown. The weather came through the night before which brought the temperature down a bit. The humidity was there, but a little more bearable. I passed Steve on my run, so I knew I wasn’t going to be alone ( I was worried driving up to the AO). A good mile run, then back to the flag.
    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang:
    I know, you guys have a lake. I know you guys have a tunnel. But once again, the A1C has music. YHC brought the music to Grandma’s House, namely CottonEye Joe.
    SSH until the word CottonEye Joe, then a burpee each time you heard that name. Great way to start the workout. Then it was to the trunk of the sentra to pick your poison. 35 lb plates, coupons, or a pair of 30 lb dumbells. It was a Gorilla workout that Shooter introduced to me a few weeks back. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run from stop sign to stop sign then 8 gorilla humpers. Rinse and repeat for 8 rounds. Followed it up with 3 minutes of Mary. COT with Shooter praying us out.

    Mumble Chatter included the recent weather, business operations in the Mandeville area, and LSU baseball. Steve, the resident Entomologist of Mandeville, taught us all about the Mayfly which is the popular diet of the local Horse Flies of Mandeville. Sadly though, I missed out on the stepfather of the AO, Russo. Where can he be? Did he see my name on the Q sheet and decided to stay home? He couldn’t be afraid of A1C guys coming into Mandeville? I’ll let you come to your own conclusion, but clearly something is up

  • Murph at the Marsh on Memorial Day – from Jose10k

    It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!

  • Efficiency – from Akbar

    YHC has been working with Whacker helping cut yards for the past month. One thing that I’ve learned is the efficiency in which he works. Active, productive, profitable, skillful, decisive, effective, valuable, proficient, organized. It’s not like when we cut our own yard: chilling to tunes, stopping to talk with the neighbors, maybe looking forward to a cold beer afterward. This is an operation to get finished as soon as possible.

    For example, tight and wide. You cut the smaller spaces first toward the street, then the larger ones working back toward the house – this makes clean up more efficient. Don’t cut other people’s grass, even it’s a patch of grass the size of a shoe box. If you do, you’ll get yelled at by a screaming man running toward you with a weed eater. Snake mow only when the grass is shorter, box cut when it’s growing to make clean up more efficient. Mow the edges of the yard first, watch out for protruding or non-protruding items in the yard (stumps, toys, power lines). Don’t wear dark sunglasses.

    Drive fast in between jobs – rolling stops are permissible at stop signs. Blow grass with the wind. Eat something, drink lots of water, and don’t use the bathroom until the jobs are finished.

    In pondering these recent adventures, efficiency was on the mind. What kind of beatdown covers all the bases without being too complicated? 7’s and 11’s

    PAX: Akbar, Wicket, Jose 10k, Hogsbreath, Zoolander, Russo, Minnow, Maverick, Bird, Grover, Hammer, JV, Trucoat, Waterpik, Sogo, Brexit

    Warm up x10-20 IC:
    SSH, Mountain Climbers, Mummy Kicks, Grass Grabbers, Windmills, other stuff

    Thang:
    Mosey up and down the Lakefront, stopping for 7’s, then 11’s, rinse and repeat. All exercises started on the wall, with a 60 foot mosey to the sidewalk to perform exercise #2, then a mosey back.

    7’s Dirkin, Army Crawl, Mountain Climber
    11’s Freak Nasty, flying nun (lunge walk with arm circles), Twinkle Toes (Al Gore calf raise)
    7’s Wall Jumps, Bear Crawl, Hand Release Merkins
    11’s Stone Mountain, High Knees, Renegade Row

    7:19 am, Lightning round
    7’s Bouncy Squats, run, Superman’s
    11’s Al Gore Shoulder Clap, run, Scuba Steve’s

    Indian run back to the flag for Mary

    Mary
    Mountain Climbers x20 IC, LBC’s x20 IC
    30 Merkins OYO courtesy of Wicket

    Name, count, and YHC prayed us out.

    Announcements
    Memorial Day Murph at the Marsh Monday, Jose has Q with Coffeeteria after
    Hogsbreath retirement party at Faubourg Brewing June 10, 5-7

    NMM
    • Great to have Brexit join us again
    • One thing YHC loves about 7’s and 11’s is the Mumblechatter. There was a whole group on the far side that quoted movie lines pretty much the whole workout. Gives you a chance to catch up with everybody, like switching conversations on a speed date, but you aren’t trying to date the other dude.

    Thanks for following my lead. SYITG – Akbar