F3 New Orleans

Tag: Waterpik

  • 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!!

  • Krewe of F3!

    Is Mardi Gras the world’s longest-running, largest, free, annual, outdoor celebration? I’ll let the PAX chew on that for a while. In the meantime, there was no celebrating yet at the Mandeville City Hall Scramble as it was business as usual for the veteran PAX of F3 Northshore. Word has it there will be a Birthday Bash worthy of RESPECT, RESPECT on the Lakefront Saturday morning. For those looking for a good beatdown before heading out to the parades, be sure to post on the Mandeville Lakefront on Saturday to find out what’s in store! But back to the task at hand:

    YHC led the PAX through a brief warmup consisting of SSHs, HKs, BKs, WMs, and GMs, before departing for the weekly 5K jaunt on the traditional route through Old Mandeville and Sunset Point.

    Back at the Ranch, aka, the AO, we finished up with Merkins x 40 OYO, Flutter Kicks X 20 IC, Hello Dollies x 20 IC, and Imperial Walkers Squats x 20 IC.

    Nameorama, Countoff, and COT. Thanks to Coconuts for praying us out into the day!

    Moleskin: Best of luck and Best Wishes to Ringo who departs our company for a short time to the beaches of Florida’s panhandle.

    As always, thanks, men for inspiring me to try to become the best version of myself today and everyday. And, as was mentioned on the most recent episode of F3’s 43 feet podcast, thanks for helping me to increase my mental and physical toughness over the past 14 months. As a group, we are stronger than any one individual by influencing and inspiring one another and constantly pushing one another.

  • Welcoming a Substitute at the Scramble!!

    With fellow F3 brethren arriving equipped and ready to roll. YHC made it known that there would be a substitute teacher today. Ringo would be absent from class today and the Q was called upon to fill in on this mild and foggy Gloom too bring the PAX along this journey of learning.. So since we are always learning, YHC chose warmup exercises not to commonly used from the list provided in the Exicon…

    Warmup

    Toe Touches IC 10, Tabby Taps IC 10, Mantees, Annie IC 20 and Failure to Launch 5..

    Thang

    With 10 min to spare, Q decided to close the PAX out with some Restorative YOGA 🤔!! Oh yeah, the Substitute today was taking a pause from the normal tightening of muscles choosing to loosen instead.. Felt like the PAX welcomed the change of pace..

    Count, announce, COT

    Q prayed us out..

    Appreciate the PAX for following my lead and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Bear Crawl To Rips???

    Four PAX took the DRP (Daily Red Pill) and joined YHC at the Milestone Marsh For the first beatdown of the week yesterday. Yes, I’ve been listening to F3’s 43 feet podcast and this week’s episode was about the Daily Red Pill, which outlines a man’s first steps to getting right, or to accelerate fitness. Makes me wonder what’s wrong with me cuz I still aint right.

    YHC led the PAX through a brief warm up consisting of the following exercises (all IC x 10):

    Windmills, Imperial Walkers, High Knees, Butt Kicks, Arm Circles (forward and reverse), and Torso Twists.

    Thang:

    The theme of today’s beatdown was that the PAX would execute Bear Crawls instead of Moseying. The only exception was when we moseyed to and from the Lakefront.

    Bear Crawl to workout equipment:

    PAX does AMRAP timed set of merkins x 5 and pullups x 2 , alternating back and forth for 2 minutes.

    Next up, hang from overhead bars for 20 Leg Tucks OYO. Last, it was 5 jumping pullups. Bear Crawl out to the street.

    With Heart Rates near capacity, it was time for our only Mosey in the traditional sense–jog to the Lakefront.

    Wasting no time, the PAX quickly assembled on the Lakefront before we Bear Crawled to the seawall–20 Freak Nasties, 10 alternating step ups.

    Next the assembled PAX encountered the Bear himself…Bear Crawl to Rips!

    With Shoulders Burning and the collective posture of the PAX hunched over, each man worked through some up and overs at Rips, while the remaining group did 2 exercises: Rocky Balboas first, then, Squats.

    With 7 minutes to spare before the closing bell, it was time for a traditional Mosey back to the Milestone Marsh for some Mary: Freddy Mercuries X 25 IC.

    Thanks, Men of the Marsh, for following my lead (on all 4s)…Thanks for the camaraderie and for inspiring me to take the DRP more often than not over the last 13 months.

    Nameorama, COT. Thanks for Captain Core for praying us out!

    Pik

  • HardCORE in the Foggy Dew

    RunRangerRun is 50% complete, and according to northshore team 1 captain, Steve, we are in 7th place for runners nation-wide! The maverick machine, Amnesia, has taken sole ownership of team 2, and chugging along! With all of that in mind, YHC pulled in this gloom just in time to jump into the 2 mile pre-thang along with the other pre-thangers, as well as the pre-pre-thangers. With Butt Splice in the mix, there would indeed be a competitive pace man to chase.

    Related image

    The rest of the Saturday warriors were eagerly assembled in the hazy morning around the flag in anticipation of the beatdown in store for them. With the House of Steve under quarantine, Captain Core stepped in to cover Q.

    WARM O RAMA

    15xs IC:

    Cherry Pickers

    Arm Circles (forward 10/reverse 10)

    Imperial Walkers

    Torso Twists

    High Knees

    Slow Squats

    20 Merkins OYO

    THANG

    Mosied to the Gazebo for:

    20 Bay City Scissors – 8 count (horribly bungled in the case), with Flutter Kicks for 1-4 and Hello Dollys for 5-8

    Image result for bay city scissors

    25 Irkins on the sea wall

    20 more Bay City Scissor (thanks to Zoolander for selflessly pushing the PAX;)

    Mosied to the far side of the fountain for:

    Big Os – on the sea wall, with legs extended, swing legs in on O. IC 10 counter clockwise, 10 clockwise

    25 Dirkins

    Partner up for:

    While P1 runs to designated tree 25 yards or so away and back to switch out, P2 does cumulative: 1) 200 Chill Cut Peter Parkers 2) 200 Freddy Mercurys and 3) 200 Gas Pumps (legs extended and in for a crunch)

    25 Freak Nasties

    10 Burpees

    5 Burpees

    20 Merkins

    Mosied back to the gazebo for:

    Guantanamo – circle up on your 6, legs straight up. each man take s a turn to go around the circle pushing legs down, as each man brings them back to the sky. Today’s exercise just showed that guys can turn ANYTHING into a competition!

    20 Paddy Cake Merkins – Head to head, partners do simultaneous merkins and alternatingly slap hands

    Image result for paddy cake push ups

    Mosey back to the flag for:

    25 Ic:

    100s

    Putins

    Little Manny Crunches

    Monkey Crunches – in sit-up position, crunch and reach for the outside of your ankles

    30 seconds each of: Plank, Chill Cut, Mission Impossible, Chill Cut, Plank, 1 hand- right arm up, 1 hand – left hand up, Back Plank (Heeeey Baby!), Freddy Mercurys

    Tanked Up has the anticipation building for his F3 party on March 16th and 2nd-timer, Shrimp Boots prayed us out.

    Great job done by a hardCORE PAX , with much appreciation for following QICs lead. May your activities of daily be preformed more steadily with your freshly worked core.

    Image result for hardcore



  • NKOTB Valentine Run

    Image result for nkotb

    With no Shooter, Steve or Chewy, it was no “old guard” and all “new guard” (The Pelican being “mid-guard”?) on this chilly Valentine’s morning. With Ringo rolling in hot and a little late (but back to his customary F3 winter uniform), the PAX had warm ups already underway.

    20 IC:

    Toe Touches

    Imperial Walkers

    Torso Twists

    High Knees

    Abe Vigodas

    With RRR in mind, YHC had intended close to 5miles in the gloom, but given an odd assortment of excuses mixed with a dusting of miscommunication, while the route slightly altered, the distance remained the same.

    Coconuts and Garfield lead the pack, with Ringo and The Pelican covering the middle ground, and Waterpik and YHC pulling the caboose.

    With 10 minutes to Mary, we finished with: Downward Dog, Lizard Pose, Planks, Chill Cut Planks, Mission Impossible Planks, Right/Left Side Planks.

    Pelican prayed us out, and off we went to welcome the day! Thanks to Waterpik for hanging back with this stumbling fool, to Coconuts for swinging back for us mosiers, and to the PAX for following instruction, if not lead.

    I’m very impressed and proud of the new wave of consistency and leadership in F3 Northshore that has been built on the leadership and committment that each of us found already here when we were FNGs. I consider this group to be a valuable and integral part of my life, and the lives of its member. Always remember, WE are F3 Northshore. Without US, it does not exist.

  • Silence of the lambs!!!

    With Q considering a day of rest from running, I awoke to a message from Waterpic. He mentioned that if I was running to Grandmothers house he would join in along the way. That is all the YHC needed was the simple EH from Pic to silence those negative thoughts and hit the pavement. Besides RRR is only one month and the miles count toward a great organization.. Appreciate the EH and the accountability Pic.. We arrive at the AO with no movement in sight, shortly after Garfield rolls in primed and ready to go as always as the Pelican and Ringo emerge as well. Knowing the forecast to be calling for Thunderstorms throughout the day, Q figured we would see a sighting of Bushwacker. He monitors the weather like a young “Bob Breck” knowing all the details and patterns of southeast Louisiana, besides I also believe he gets tremendous joy out of making ridiculous post in fridged temps, Thunderstorms, high heat index, etc.. With the mumble chatter building YHC rallies the PAX to begin.

    Warmup

    All IC 15 Windmills, Mummy kicks, Toe Touches and Air presses. IC (10) straight arm, 45 degrees and 90 degrees.. Not sure if my geometry is accurate on that, but we will go with it..

    Thang

    Lindsey’s aka forties from the F3 list would be our first at the bus stop.. Exercise consists of 2 chosen movements always equaling a total of 40 subtracting 5 from the top and adding 5 to the bottom. YHC chose Merkins and Freak nasties. First set 30 Merkins followed by 10 Freak nasties. Second 25 and 15, Third 20/20, Fourth 15 and 25 and final 10 and 30. Although it’s only a 100 total of each the combination seemed to quickly silence the PAX. So much so that as we began our Mosey to the tunnel there was no chatter for nearly half a mile, then Ringo mentioned as long as he was ahead of Wacker he was good. To appreciate that comment one would have had to be there, no PAX wanted to be behind Wacker as he had earlier demonstrated that his previous days meal would not allow for him to keep the Silence so to speak.. Arrived to the tunnel where the PAX was instructed of our next routine. Quarter Pounder (add onions) except for you Wacker.. Broke into 2 teams of 3. Team 1 sprinted 25 yards and completed 25 Merkins returning back pedaling while Team 2 did Al Gores (reversed sequence), Team 1 50 yard sprint and 50 squats back pedaled while Team 2 held plank (reverse), Team 1 75 yard sprint 75 plank Jacks back pedaled while Team 2 did alternating lunges (reverse) and finally Team 1 100 yard sprint with 100 SSH while Team 2 did LBCs (reverse).. Moseyed back to AO with Garfield reminiscing of a Mickey Rork show and mentioning other moments from In Living color with Shhh NayNay and Jim Carey. Both scenes related to Silence that sometimes is broken without saying a word.. Arrived at the AO for a min of Mary low Flutter, high Flutter and Hello dollies..

    Count off, announcements (mentioning about the Ragnar in April), COT

    Pelican took the honors of praying us out!!!

    Appreciate the post gentleman and the accountability!!

    Till the next Gloom 👊🏻👍🏻✌🏻!!

    • Ass-Kickers at The Roadhouse

      A warmer 62 degrees and a light rain, as we met up at The Marsh. Shooter had the PAX impressed that he ran over 2 miles from home to our AO.

      Greetings and banter before warm ups. As WaterPik and Coconuts called me out as having “Starbucks Hands” I immediately regretting wearing gloves on this warmer morning.

      WarmORama: Good Mornings, Wind Mills, Toe Touches, Hill Billies, Imperial Walkers, Side Straddle Hops.

      Guided by the blue light of Pelican Pointe Car Wash, the PAX moseyed to Ruby’s Roadhouse for a change of scenery, and did the Escalator routine: 10 ASS-KICKERS, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges. As if Burpees aren’t hard enough, WaterPik showed up the group by starting his on a fire ant pile.

      Next PAX moseyed all the way down to the lakefront sea wall and did 20 each: Box Jumps, Merkins, Step-Ups, Derkins, Lunges, and Freak Nasties.

      Next PAX moseyed over to Rip’s on the Lake where we did “Stair Barrows.” PAX partnered up. Partner 1 held Partner 2’s legs while he did a wheel-barrow up the stairs and 10 derkins, then both PAX ran down the stairs, then flap-jacked. PAX who were waiting did Partner 1’s choice of exercise for each round consisting of: Squats, Freddy Mercury’s, Flutter Kicks, etc.

      PAX moseyed back to the basketball court. As we arrived, YHC was ready to dish out some MARY, but was quickly interrupted and told that time had expired. (Apparently YHC’s watch somehow fell back 5 minutes during the beatdown). Since many PAX are already doing xtra credit with RRR, we went right into Circle of Trust.

      Thanks Shooter for leading us in prayer, and for the tip about Boudin by Jamison.

      Thank you guys for the opportunity to lead.

    • The Extra Mile Is Never Crowded

      Unless, of course, you’re running in Old Mandeville, where there are always other running crews hitting the pavement before 0500.

      First off, t-claps to Coconuts for showing up with some reflective running schwag, instantly making the pax both safer and giving us that “seasoned runner” look (so that when the group of women doing a 6-minute pace passed us, they knew they were passing some serious men).

      Secondly, t-claps to Waterpik, who has posted to more than a few beatdowns while he rehabs his ankle.  He got YHC thinking this morning: would I show up if I couldn’t run?  Probably not.  Maybe the first week, but then the temptation of an extra hour of sleep (maybe 2 for an outta work hairdresser?) would be too much.  Pik leads by example and character like his is one of the biggest reasons why I’ve made F3 such an integral part of my life.

      The Thang: Once our new reflective bands had been properly secured, YHC warned the pax that we’d be skipping our usual warm-up in lieu of a little more distance: 4 miles rather than our usual 3.2.

      Today’s route:

      Back in time for a few flutters (30x IC) and a few merkins (20), before COT with Chewy praying us out.  Thanks for going the extra distance today guys, appreciate it!

    • Train like the opponent who beat you!!

      After watching the Patriots Tom Brady march into the history books with his 6th Super bowl victory, the Q as much as he didn’t want too, couldn’t help but tip his hat to this remarkable achievement… Now had the Black and Gold been in the big game, I can only imagine the outcome would have been different.. As if the big game weren’t enough our beloved Tigers Men’s basketball team were up ended by the Razorbacks over the weekend breaking a 10 game win streak and 18 game homestand at the Pmac.. Knowing how we were clearly robbed of the first opportunity, I remain optimistic as our local GOAT Brees stated, we still have a window with a team of young rising stars and will only get better from the No Call that caused our City to demonstrate in multiple Boycotts across the area.. Which leads to the 2nd and the motivation behind the beatdown at the Marsh on this humid Gloom.. Scrolling through the list of exercises YHC spotted the Nolan Richardson. For those not familiar he was the Razorbacks coach back in the day who took his team to a National Championship and a spot into the College Hall of Fame.. Not trying to give too much admiration to our opposition, I still felt the PAX needed to train like the program that recently ended our streak in the only sport of interest left to the Q until next football season.. Enough tutorial, let’s get after it.

      Warmup and Thang

      “Nolan Richardson”

      20 IC Windmills and 20 American Hammers, Mosey to stop sign and back.

      Take to the court for 6 partnered exercises consisted of 150 and 300 rep counts cumulative. P1 exercise while P2 backpedals half court jog forward backpedal full court jog forward alternating in and out.

      Round 1 150 Burpees and 300 Squats.

      Round 2 150 Big Boy sit-ups and 300 Arm circles

      Round 3 150 Merkins and 300 Imperial Walkers

      With inspiration from the Men’s health article Q picked up on the 6 mins of Mary shown in the article, with limited time had to call an audible till future post and only completed 24 sec of Little MANNY crunches, 24 sec of High scissors and 24 sec of Low scissors…

      Appreciation to Ringo, Steve and Water Pik Marsh staples for the post..

      Thanks to Water Pik for the COT pray out!!!

      Till the next Gloom 👊🏻💪🏻👍🏻✌🏻!!