F3 New Orleans

Tag: The Hammer

  • Get ups, obstacles and shuttle runs, oh my… – from Chewy

    12 pax met at the Lakefront Saturday morning.
    Hammer showed up for a solo Pre-thang. Steve did some other thang with Cowbell and Pik.

    Disclaimer followed by Warm-up:
    -SSH x 20 IC
    -IW x 20 IC
    -Windmills x 10 IC
    -Merkins x 10 IC
    -Mt Climbers x 20 IC

    The Thang:
    -Green Mile: run to playground with 3 burpees at each hydrant.
    Once at playground:
    -Get ups:
    Partner up: P1 performs 10 turkish get ups with Right shoe balanced on R fist (5 Burpee penalty if the shoe falls), P2 performs Curtsey lunges. plank and wait for pax.
    P1 then performs 10 get ups with L shoe balanced on L fist, P2 performs rotational lunges.

    -Obstacles:
    Pax divides up into groups of 3 follows a circuit created by Turbo back in the early days, this includes burpee pullups x5, run to play ground tower up stairs and down fire pole, run to splash pad and broad jump across, run up and over smaller playground tower, and back to pullup/burpee x 5 rounds

    Quick rest and pump primer with some good ol’ Jane Fonda’s x 15 IC followed by

    -Shuttle Runs:
    Partner up: 2 lines partner vs partner in shuttle run relay foot race x 2 rounds. This proved to be brutal.

    Slow mosey back to shovel flag.
    COT, Prayer, Coffeteria

  • Rested and Ready – from Akbar

    Not so gloomy at the Marsh this morning with humidity down just a touch. YHC and Hammer arrived about the same time and had some nice mumblechatter when Waterpik arrived on his typical run from the house to the AO. YHC was ready and rested after NOT staying up for the 9pm start of Ole Miss and Arizona.

    Warm up: x10-15 IW, Torso Twist, Arm circles (front/back), SSH, high knees

    Head to the hidden block stash, which Hammer noted were heavier than the Gipper’s, and mosey to center court.

    Thang: 4 corners, 11’s, 4 corners

    4 corners: start at center court with block, 5 Grave Diggers (2 =1) then to each respective corner for 50 reps each of Chest press, curls, Alpo’s, & triceps.

    After each corner exercise, block carry back to the center for 5 Grave Diggers.

    Mosey to playground for 11’s: pull ups and squats. Modification of supine pull ups was needed for all, especially Hammer after a recent double Murph.

    Back to center court for a second round of 4 corners and 50 reps each corner.

    Leg Raises, E2k, Jane Fonda’s, and Little Manny Crunches.

    Blocks up and back to the circle for a Mary of 10 Merkins and 10 LBC’s IC

    Count, Name, and Hammer prayed us out with thoughts of my Uncle Jimmy and a few folks with stuff coming up Waterpiks office.

    Thanks for the post guys and letting me lead.

    Til next gloom – Akbar

  • How to Not Win Friends and Influence People – from The Hammer

    On Friday afternoon, as my thoughts strayed from work, and found their way to my F3 brothers, I noted Bushwhacker’s bat signal that the Lakefront had no Q for the following day. Unacceptable! I leapt at the opportunity to lead such finely honed machines and volunteered to take the proverbial bull by the horns.

    Later that Friday evening, as Bushwhacker destroyed me in Pickleball while local pros Chewy and Nacho gave YHC pity looks, we discussed the following morning’s beatdown. Shortly thereafter, Zoolander texted to inquire if the beatdown would be “burpee heavy”, as he was already 2 scotches in. Apparently YHC’s reputation for continual, repeated, full body movement exercises is well-established because he later assured me he cut himself off at 5, though I thought I detected a faint Highlands brogue in his speech.

    Anyway, 15 strong, including FNGs (Xerxes and Snapper) posted. And away we go…

    Warm Up:

    SSH x 15
    Butt Kicks x 10
    Cherry Pickers x 10
    Arm Circles x 10
    I think one more exercise…

    Thang:

    Mosey towards the beach, stop at Noah’s Ark for 15 Derkins, 15 Irkins oyo…then continue to the beach for…the most intense Battle of the Poles since Jaworski and Bartowski faced off in the early 80s.

    We split into teams of 2, though this was an individual exercise. To quote those motivational sages of Rocky lore, Survivor, “Its you against you”, and “though his body says stop, his spirit cries, NEVER!”

    The Main Event:
    Descending ladder of 8 count body builders. YHC did this once in my spare time and hated it, so I knew others would feel likewise. It goes like this — Each 8 count bodybuilder consists of merkin, plank jack, and groiner movements, so we began descending rounds from 10 to 1.
    Round 1: 10 bodybuilders (Each bodybuilder required 10 reps each of merkins/plank jack/groiners). Thus, to complete this round, one would have done 100 of each movement (10×10).

    Good news: Each round descended by one not only in bodybuilders, but also reps of each movement, thus:
    Round 2: 9 BBs (9 of each movement per rep = 81 each of Merks/PJ/Groiners)
    Round 3: 8 BBs (64 merks/PJ/Groiners)
    Round 3: 7 BBs (49 each)
    …you get the picture. By the Round of 5, it was actually quite refreshing.
    For those that finished, like Sir Whacker, I believe that translated to 387 reps of each movement. (check my math)

    Between each round, we ran about 50 yards to tag a swingset pole and run back.

    We called it about 7:23, and did an Indian Run back to the flag. Said Pledge of Allegiance, and moved our minds and hearts upon the heroic men and women who gave it all so we have the luxury to recreationally torture ourselves. Though best known for one of the most annoying earworms of the early 90s, Billy Ray Cyrus got it right in his song “Some Gave All”:

    “All gave some, but some gave all. Some stood true for the red, white, and blue, and some had to fall. If you ever think of me, think of all your liberty and recall…some gave all”

    YHC prayed us out, lifting up brothers Hog’s Breath, Jose, and welcoming FNGs Xerxes and Snapper. Welcome guys!

    Thanks for letting me lead. It is always a privilege. God Bless!

  • Northshore H8! Practically Perfect in Every Way – from TurboTax

    21 PAX posted for the fourth semi-annual and second official Northshore H8! which, like Mary Poppins, was practically perfect in every way. The weather was great, the course was marked clearly and the PAX were motivated. Plus everyone knew that whatever we did it would be at least .01% better than anything the Southshore could accomplish. We have the Freedom Hammer to prove it.

    Anywho…we hit it hard. Reputations were burnished, feelings were hurt and everyone seemed to get their money’s worth. Several PAX completed eight laps and those that didn’t weren’t far behind. Except, of course, for Akbar who very conveniently was “injured.” YHC didn’t see any doctor’s note…just sayin.

    8 laps translates to 3.2 miles running, 550 yards of bear crawls, 36 burpees and 120 hand release Merkins. Not too shabby.

    So rest up for 6 months, guys, and we’ll test ourselves again in November. Thanks for letting me lead. Over and out.

  • Misty Morning after Mother’s Day – from Akbar

    6 strong on a rainy gloom at the Marsh this morning. It’s great to see the numbers back up again, missing regulars Russo and Hogsbreath. YHC and the PAX needed some sweating after all seemed to eat too much while celebrating our Mom’s yesterday. So we retrieved the hidden, waterlogged blocks and got to work.

    Warm up: SSH, Torso Twist, Peter Parkers, Grass Grabbers, Cherry Pickers, Arm Circles (front and back), & Imperial Walkers x 10-15 IC

    The rain let up for a bit so we moseyed down Livingston a couple of blocks, stopping for Hillbillies IC x 15.

    Thang

    Full body workout today accompanied by some classic rock tunes. 6 exercises, 1 rep each, add a rep each round

    · Alternating block merkin
    · Decline freak nasty
    · Block Curl
    · KB Swing
    · Shoulder Thrusts
    · Block Squat
    · WW2 Situp – Block holds feet, legs straight – right elbow to left knee, switcheroo

    The tunes started out with House of the Rising Sun (which is my 6-year-olds favorite song), Janis Joplin, and Boston. YHC noted that unfortunately they do not make music like this anymore. The Alternating Block Merkin brought back memories (or nightmares) of the Iron Pax we did in the field with Murder Bunnies.

    Finished up at 5:52 with each PAX getting up to 11-12 rounds in, and headed back to center court for some Mary

    Tempo Merkins, Leg Raises, Heals to Heaven, Hands to Heals, LCB’s and Crunchy Frogs x10 IC

    YHC prayed us out with intentions for Waterpik’s friend and thankfulness for us getting together today.

    Thanks for letting me lead fella’s

    SYITG, Akbar

  • We Interrupt This Broadcast – from Grundy

    Bushwacker:
    Welcome to the Zoo-rich classic everyone and thank you for tuning in! Excited is just not a big enough of a word to accurately describe how I’m feeling today.

    Jose-10k:
    You took the words right out of my mouth Wacker. Covid-19 took many things from us, but I think we can all agree that it crossed the line when it forced the Zoo-rich classic to be cancelled in 2020.

    Bushwacker:
    You got that right. It was tragic. I don’t think I’m exaggerating when I say that this event might be the biggest source of hope and inspiration for America.

    Jose-10k: AND THE WORLD!

    Bushwacker: So here we are. The moment we have been waiting for for over 2 years. It is time for the Zoo-rich classic! And nothing, I MEAN NOTHING, can stop this thing from happe…

    We interrupt this broadcast to inform you that the Zoo-rich classic is currently in a weather delay and has been officially postponed until 5/1/2021. We thank you for your patience and do hope you enjoy today’s programming brought to you by the washed up wanna-be trainer Grundy.

    The Warm-Up

    We started with the following exercises in-cadence:
    * SSH
    * Seal Jacks
    * Windmills
    * Imperial Walkers
    * Cherry Pickers
    *Arm-Circles

    We continued with the warm-up by lining up on the base line in a bear crawl formation. We did a alligator crawl together across the court where we stopped to do 2 merkins every third movement.

    The next sequence turned out to be way harder than the Q anticipated. We split the group in half and each took a corner of the basketball court. We went around the court in circles doing gorilla crawls from baseline to baseline, and side crawls between the two baselines. We went for 10 minutes which worked out to be 4 trips around the court (after 2 trips we went the opposite counter clockwise). I definitely didn’t anticipate it being that difficult in my head when I made it up. Live and learn.

    The Main Event

    We walked over to grab the cinderblocks for what was the main thing the Q wanted to do that day. It was an exercise sequence first introduced to me by an Israeli personal trainer named Sagi Kalev. In it, the Q almost splashed merlot after attempting it for the first time. In the exercise Sagi gave some incredible advice, he said “When you feel like you can’t go anymore and you want to drop the weight and quit, what you need to do is… NOT QUIT!!!”

    The Q couldn’t offer any better advice to the PAX than that. Let’s do this thing!

    In this sequence the first step is to assume a lunged position over the cinderblock. Next you grab the block overhand using the opposite hand of your outstretched leg while the other hand grabs the backside underhanded. Straighten your back and try to keep the weight as much as you can to be right underneath your outstretched leg so when you straighten your leg in the lunge, the weight will hit the middle of your hamstring. As soon as you begin holding the weight underneath like that, your leg gets put into a tension that will not be relieved due to its positioning until you drop the weight. It makes it very difficult to cheat.

    The sequence then begins by doing 7 reps of the lunge by straightening your leg until the coupon hits your hamstring. After the 7 reps you go back to the starting position and begin a 10 count hold. (REPEAT SEQUENCE FOR 7 ROUNDS (COUGH COUGH sometimes 8 rounds)…

    We didn’t have enough cinderblocks for everyone to do the sequence at the same time so half the group did merkins and held a plank in the same cadence as everyone else. Rinsed and repeated on the opposite leg (and did squats and al gores the second round instead of merkins)

    Great job men!

    We walked back over to center court and did a core sequence that got named “Slot Machines” which really turned out to be quite effective.

    We went back to the monkey bars and did some forearm and grip training by hanging on a bar for different lengths of time interspersed with merkins.

    We circled up, counted off, and Waterpik closed us out.

    (Now back to your regularly scheduled programming. We thank you for your patience. Enjoy the Zoo-rich Classic)

    …ning!!!!

  • Last day – from Shooter

    With a 2 week break from the A1c I arrived at the top of the Justice center garage with 2 fellow PAX ripping out knerkins to reach the last day goal set by Zoolander at 3100. YHC although not part of this months ISI decided to pick a workout that would help his brethren obtain the remaining 600 reps. With Jose 10k clearly adding to his chest circumference from this challenge and not wanting to get him started with the usual grumbling I decided to only mention the notice here in the backblast 🤪🤪.. Great work Jose10k. T👏🏼 to Hammer for the commitment as well as the rest of the ISIers out there who accepted the challenge midway through April..

    Warmup
    15IC Grass grabbers, Windmills, SSH, Imperial walkers and Torso twists.

    Work
    PAX grabbed a coupon to take down a level for use of modification or intensification. Learning that the ledge on the 2 level needed for one of the exercises was still to high for even our tallest PAX of the day we dropped the base level to begin..

    Started with “Jackass Burpee Web” consists Burpees to 10 followed by 2 Donkey kicks off the wall.. Suggestion accepted from Cowbell to descend rather than ascend was gratefully welcomed by the Q.
    10 Burpees 2 kickoffs, 9 Burpees 2 kickoffs, 8 Burpees 2 kickoffs………………to 1 and 2..
    Cardio definitely kicked off by this point. Appreciate you Tanked up for the slow…. 10 count needed for the YHC. PAX assumed position by the hanging ledge for the “Cindy Crawford” 5 pull-ups or block presses, 10 Merkins (block or not),15 squats (block or not), 20 LBCs and 25 Toe raises.. AMRAP for what’s supposed to be 30 mins or 20 rounds for completion.. We only had time for 23 mins in which most PAX reached 10-11 rounds within the allotted time.. YHC has no doubt had the challenge been issued to complete this group of men would have surly gone Beast mode but instead it was consistent movement with chatter of the future GoRuck on 11/12/21 and before long time had expired. Returned to the top with our coupons and closed with alternating right elbow left knee F/J and one hundred 100s..

    Count, announce, COT

    Appreciate #tankedup, #franky “C” 👋🏼#wolverine, #punisher, #gladiator, #100miler, #futureGoRucker 😬😬 for the close out in prayer..

    Thanks for following my lead gentlemen and till the next Gloom 👍🏼👊🏼✌🏼!!!

  • What’s Tabata with you? – from Russo

    While I realize YHC is not the first to use that phrase when describing a pseudo-HIIT beatdown, it was certainly appropriate as a superstar pax of 6 knocked on Granny’s door this morning under pleasant (albeit warming) temps.

    Warmup (all IC, 12x to 20x)
    Seal jacks
    Grass grabbers
    Self love
    Toe touches
    Imperial walkers
    Cherry pickers

    Thang
    Trying to mix it up some, YHC deliberately stayed away from all things “Tunnel” and “Pilot House”, opting instead to rock around the block and give old Mandeville (well, at least every car that just HAD to turn onto Monroe) a Tabata show, 45 seconds at a time.

    Topics of chatter somehow included Humboldt State University, the date of April 20th, and Spongebob Squarepants.

    Standard mosey for one or two blocks in between the following, not necessarily in order or to scale:
    – 8 count bodybuilders
    – squat jumps
    – rower sit-ups
    – plankjacks
    – lunges
    – leg raises
    – shoulder tap merkins
    – suicide squats
    – hello dollys
    – T merkins
    – gas pumps
    – Peter Parker’s
    – LBCs
    – Calf raises
    – butt kicks
    – freak nastys
    – step ups (nicely in sync from Chewie, Zoo, and YHC)

    A mosey back home and a quick slalom through Granny’s columns closed us out.

    COT, Name o Rama, announcements, and a prayer from Hammer wrapped it up.

    Thank you to each of the gents posting this morning. It was another fantastic crew.

    Looking forward to Thursday’s F3/FIA mixer (6:30 Covington trailhead) and the Zoorich Classic on Saturday. SYITG

  • Squat, Lunge, Squat – from Einstein

    I posted this backblast last Friday, but it was rejected.
    I’m guessing too many swear words were in the original version, and it was rejected. (probably rejected from that guy who went to Notre Dame)
    I’ve been binge-watching “Trailor Park Boys,” and have developed what my Dad used to refer to as a “bankrupt vocabulary.”

    Anyways, here is how it went:
    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, WMills, IWalkers, HBillys, SJacks, GMornings, SLove, CPickers, BKicks

    Partner up for; 100 jump squats, 200 right foot in front of left foot lunge, then left foot in front of right foot lunge, 300 wide angle squats.
    While one partner was squatting, the other partner sprinted half the distance of the parking garage deck, jogged the other half, then back-peddled the whole distance back.
    Then the partners flip-flopped, keeping the count total going.

    Two minutes of Mary; included flutter kicks, and crunches

    Count-o-rama, MobyDick leads us out with a prayer.

    Thanks guys for letting me lead today.

  • Northshore 5 year convergence – from Waterpik

    What a great day it was, as today’s experience crystallized the essence of F3 in so many ways. YHC awakened, checked my phone and noticed a text from cowbell, inquiring on the status of the beatdown on behalf of the PAX from Nola who were preparing to cross the causeway. That was at 0455! T-Claps to those guys for even considering making the trip across for the convergence. After all, and unbeknownst to them, the causeway was CLOSED at the time due to the severity of the weather.

    And don’t forget Goose, who decided to make a surprise appearance and left his home in Thibodeaux at 0445, driving through rain storms, lightning, and thunder at a mere 45 mph on the interstate before encountering the closed causeway bridge himself. T-Claps to you, Goose, for your perseverance and your faith that F3 would stick to its credo of “rain or shine”. And that we did! It was really go to see you, Goose!

    And what about Jose and Speedy and Bushwacker, who showed up at 0600, ready for the pre thing on the Lakefront? Thanks for sticking around, guys, until 0730, and for your dedication to our Organization.

    And then, despite the horrific weather over night, 15 PAX showed up the beatdown! T-claps to all of you guys who showed up for the convergence. Without a PAX, we are all sad clowns. And thanks to F3 for giving me more than I have given to it! I am definitely a better man now than I was before. That is, more dedicated, more confident, more responsible, more faithful, more resolute, more grounded, and more and more and more!

    And here’s a prayer for F3 Nation, who has had a change of leadership and has very ambitious goals to keep growing, thriving, and adapting. Those will be no easy tasks, but my prayer is that they (we) will succeed. It’s because of PAX like YOU GUYS that I have confidence that WE can do just that.

    And by the way, there was a workout. It was much of the same. You know the drill, merkins, cinder blocks, Mary, COT, special intentions and Goose to pray us out