F3 New Orleans

Tag: Waterpik

  • NOLA No Call Beatdown – Northshore Edition

    It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!

    Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC

    Mosey….

    11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.

    Mosey….

    With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.

    1. How long was Garret Bartley’s field goal that sent the Saints to the super bowl in 2009? Answer: 40 yards, Exercise: 40 Jump Squats OYO
    2. In what year did the Saints play their first season in the Super Dome? Answer: 1975, Exercise: 75 Air Presses OYO
    3. What is the most touchdowns that a Saints player has scored in a season? Answer: 18, The original exercise was 18 burpees. Due to The Channel Mullet knowing that the Saints player who scored these 18 touchdowns was Dalton Hillard, we only had to do 17 burpees, IC. Thank You Channel Mullet!!!!
    4. What team did the Saints give their first victory after starting 0 and 26? Answer: Tampa Bay Buccaneers, Exercise: 26 Merkins
    5. On what date did the Saints beat the Rams for their first playoff win? Answer: Dec 30, 2000, Exercise: 30 American Hammers IC

    Merkin Wave – with a twist

    All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.

    Mosey …..

    Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC

    Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.

    Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.

    Circle of Trust -Butt Splice prayed us out

    Great F2 at coffeterria afterwards.

  • Strangers at the Scramble from all directions!!

    Having talked with Rudy from NOLA on Wednesday he mentioned the Scramble may have a surprise on this Gloom. As the Q cracked his eyelids on this Thursday to the illumination of a strange area code and reading the message he quickly realized the Scramble would indeed have a surprise PAX.. Walking through the park to plant the shovel flag a familiar voice caught my attention. Could it be Captain Sparkles? Following up a recent post at Grandmas House. Or was it Garfield? Having become a staple at the Scramble.. with much joy it was both brothers chattering it up with Water Pik, who the YHC must throwout a T-👏🏻 too for posting and staying consistent even through injury… And with all, was Hot Wheels from Charlotte as Chewy emerged from the darkness to join the PAX.. Respecting the time we circled up to get started and await any possible late arrivals, which indeed we had as Ringo rolls in Hot to join in as we begin warmup..

    Warmup

    All to 15 IC, SSH, IW, Windmills, Scorpion 🦂 kicks and finished with Chewys famous “Ws”!!

    Moseyed our routine path!

      Returned to the park for 2 cycles through the playground equipment.. PAX held plank as 1 did pull-ups (5) and Knee tucks (10) returning to plank as each man cycled through. R/R adding in Freak Nasties (10) as the PAX changed to right arm high, left arm high and reverse planks till completion…

      Countoff, nameorama, COT

      Appreciate the opportunity to lead and for the PAX there to follow!!

      Thank you Chewy for closing us out in prayer and safe travels to Hot Wheels!!!


    • Grandmother’s House has a roof

      CONDITIONS

      Weather.com predicted a 90% chance of rain at our AO this A.M. and Mother Nature delivered. No worries for the Pax at Grandmother’s House because our AO is an all-weather location whether it’s dry or raining

      THE WARM UP

      The assembled PAX warmed up with some active stretching. All exercises done IC.

      • Split jacks X 15
      • Toe touches
      • Abe Vigodas
      • Good mornings
      • Frankensteins
      • Steve Earles Copper head squat finished with hill billy
      • high knees

      THE THANG Crawlin’ and hoppin’

      Pax moved straight from warm-up into the Thang. (no moseying required) Pax performed 3 rounds of a sequence called “the Brenton” stolen from a nameless national exercise craze.

      First pax bear crawled for 100 feet and made their way back to the start by broad jumping. After every 5 broad jumps the pax dropped to crank out 3 burpees.

      Rinse and repeat 3X

      THE THANG Ciabatta time

      Pax worked through 3 ciabatta circuits of alternating between 30 seconds of doing work with 10 seconds to recover between sets.

      Don’t sweat me Disney, backblasts are fair use.
      • Supermans
      • Spiderman merkins
      • Sister Mary Katherines
      • Mountain climbers
      • Wojo squats
      • Alternating planks
      Wojo says train hard when you post and to never slack off on your help defense

      THE THANG Big Finish

      With no moseying needed to stitch together our work sessions, Pax were free to enjoy some bonus work when they finished their ciabatta sets.

      Pax capped off the workout with some lunge walking, duck walking and Mary.

      CountORama, NameORama, and COT

      Thanks to Chewy for closing out the COT with a prayer.

      MOLESKIN

      It was good to see 8 Pax posting at Grandmother’s House despite bad weather. Northshore AO’s are surging.

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

    • Reflections

      CONDITIONS

      Q neglected to get the weather data, but as usual the AO was extremely dark at 05:15. Tclaps to the pax for using quality, reflective gear to improve their visibility during the scramble. Stay safe F3 bros. We want you healthy and posting.

      DISCLAIMER

      Q neglected to give a proper disclaimer but the experienced pax were careful to stay within the bounds of safety.

      THE WARM UP

      The assembled PAX warmed up with some active stretching. All exercises done IC.

      • Seal jacks
      • Frankensteins
      • Imperial walker
      • Other miscellaneous stretches

      THE THANG Scramble style

      The assembled PAX pounded out the 5k on our usual scramble route.

      THE THANG Phase 2

      Pax made it back to the shovel-flag with 10 minutes left so we cranked out a circuit of leg exercises.

      • Single leg squats
      • Snowboard hops
      • Marios (single leg hops)
      • Wife pleasers
      • Table tops
      • Donkey kicks

      CountORama, NameORama, and COT

      YHC finished the COT with a prayer.

      MOLESKIN

      Special T-Claps to our friend Waterpik as he rehabs his ankle. That’s a lot of discipline to keep posting through the recovery process.

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

    • Dodging balls

      The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasn’t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called “pinball.” Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…

      The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.

      The cone is supposed to be in the paint? You can’t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… let’s just play…

      A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.

      Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.


    • Getting Our Money’s Worth at Grandma’s House for Ringo’s Virgin Q.

      Upon arrival, most of the PAX aired grievances about how the Saints were robbed. This will probably be a topic of F3 discussions for many beatdowns to come.

      WarmaRama:

      Good Mornings, Windmills, Arm Circles, Imperial Walkers, Toe Touches.

      YHC kept getting a few of the warm up exercises mixed up, but thanks to the PAX for helping keeping everyone in line.

      Pax then moseyed to the tunnel.

      1st routine:  “4×4” – YHC called for 4 rounds. Group 1 did bear crawl down the slope of the tunnel, jogged the flat bottom part, then sprinted up, and repeated on the way back while group 2 did AMRAPs of 4x4s (Burpee to Plank, 4 Merkins, 4 Mountain Climbers).
      Doing 4 rounds proved to be good in theory, but just after the first round, YHC and Pax realized it had to be modified. It was taking too much time and losing our form, with many more fun and games planned. So, YHC called an audible after only Round 1 and Pax moseyed on to the next routine, but not without vowing to the 4×4 gods that we would be back. 

      Next we moseyed to the bus stop/benches and did 10 Box Jumps, 10 Merkins, 20 Step-ups, 10 Derkins, 20 Lunges, and 10 freak nasties. Pretty uneventful, but a good routine nonetheless.

      Next we moseyed over to the flea market area. 

      Next Routine: “Dora 1,2,3”- Pax coupled up and had a team goal of 100 merkins, 200 LBC’s, and 300 Squats. Pax alternated where 1 team member did sprints while other team member continued towards team goal. YHC and Pax lost count only a couple times.

      Finished just in time for Circle of Trust.

      One Pax mentioned that he “got his money’s worth” out of YHC’s VQ.  Although these workouts are Free, YHC chooses to believe it was a positive comment.

      Shooter prayed us out. 

      Special thanks to those who supported YHC today for my VQ and thanks to all of our F3 guys who inspire and keep each other motivated during each workout.

      ‘Til the next gloom…

    • Presto Change-o!

      tick…tock…tick…tock…The countdown is on! THE most extreme and hardcore athletic event in the United States, if not the world will be here in less than 48 hours (as of the writing of this back blast). The best of the best of the best will descend upon the Mandeville Lakefront to face the brutal elements brought forth just in the nick of time by the obsequious mother nature. Tank tops – CHECK, freedom hammer – CHECK, blustery cold weather – CHECK…it’s GO TIME!

      WARM-O

      10, 15, or 20 of:

      toe touches

      torso twists

      high knees

      butt kicks

      fire hydrants

      scorpion kicks

      In order to get the running faithful of the city hall scramble a lil taste of the ivan route, QIC changed it up and lead the PAX down monroe, following the the loop, and up w. beach to the last bit o lakeshore dr. before heading back.

      MARY-ISH

      Waiting for the PAX at the AO was the legendary, yet sinister, DICE O DOOM! We each had a roll and , much to the relief of every soul assembled, there was no roll for 50 burpees!

      COUNT-O/NAME-O

      Chewy prayed us out. Thanks guys for following my crippled lead and best of luck to all who won’t be in FLORIDA saturday night!


    • A Miscue at the Marsh

      This morning’s beatdown had no creative themes and no coupons were used. There were no musical numbers. And this backblast (probably) won’t have any rhyming couplets. And that is because this beatdown, though it was to be led by the always-reliable and always-creative Grundy, was, in fact, Grundy-less.

      But that was no problem with the crew the Marsh brings in these days. There was some Saints-Eagles chatter while we waited (Bushwacker reminding us that Grundy usually comes in hot), but alas, we eventually had to pull the trigger and YHC was the first to grab warm-up duties.

      Warmorama: Good Mornings, Toe Touches, Windmills, SSH, Seal Jacks, High Knees, (all 20x IC) and 20x merkins OYO.

      The Thang: Started with a warm-up run around the block to hit our 1 mile ISI challenge, then off to the pull-up bars to get to business:

      1st Set of 7’s: 6 pull-ups to 1 merkin, down to 1 pull-up and 6 merkins.

      2nd Set of 7’s: 6 hanging knees-to-chest to 1 burp-up (NOT to be confused with a burpo. Totally different and YHC knows the difference, totally.)

      Over to the rickety metal benches for some loud leg work:

      • Left leg knee ups, right leg knees ups, 10x IC.
      • Irkins 10x IC
      • Left leg Bulgarians, Right leg Bulgarians, 15x IC.
      • Freak Nasties, 16x IC
      • Box Jumps x10 (cut short, as we only intended to wake up the neighbors on Livingston, not the entirety of Old Mandeville).

      [Sidebar: All numbers above are entirely accurate, Wacker. Though YHC will admit he’s lucky that he does not have to be audited by Grundy (since, again, he was not there).]

      Over to the court for a round of: Monkey Humpers 20x IC, followed by bunny hopping half the court, bear crawling the rest. Rinse and repeat back.

      And finally some Mary: big flutter kicks, little flutters, hello Dolly’s, Freddie Mercs., all at or around 20x IC.

      COT, Pik prayed us out. Thanks men, enjoyed the impromptu lead! And thank you, Grundy – looking forward to tomorrow’s meeting with Sandy!

    • Got TAXES??? Here’s a Beatdown

      With the new, recently constructed, tax payer funded workout equipment at the Mandeville City Hall playground, YHC decided it was time to take full advantage of it’s convenient location. Funny thing is, this new equipment is about 15 lunge walk paces (we found that out today) from where Shooter plants his American Flag and where we form our COT, so it’s almost as if the equipment was meant for F3 Northshore. And this hasnt been lost by our group, as nearly every week we have utlized it and have even joked about who it was intended for.

      WARMARAMA

      SSH, HK, BK all IC x 15. Lunge walk to end of cars (thanks, EiEi, for parking nearly to East Causeway Approach)

      THANG

      Off we go…our routine 5k through the gloomy streets of Old Mandeville and Sunset Point.

      POST THANG

      We all pay taxes, RIGHT? Ok, let’s enjoy the fruits of our labor. PAX lunge walks about 15 paces to F3 Workout Equipment at the Mandeville City Hall.

      PAX rotates through all of the equipment. Presses, Pull-ups, Merkins, Freak Nasties, Knees to Chest…heck, I dont even know the name of those things we were using, but it felt good.

      MARY

      Putins x 20 IC, Crunchy Frogs x 10 IC, Freddy Mercs x 20 IC.

      Countoff, COT, and thanks to Zoolander for praying us out.

      Many thanks to the men of F3 Northshore for following my lead and always inspiring me to become a better man.

    • Dirty McDuece and the Fart Sack

      En route to the Marsh, YHC anticipated some HATE, some 40 degree, t-shirt wearin’, sweat angels, and some inspiring men whose presence would spark the beginning of another fruitful day. All expectations were duly met, with the exception of the presupposition of sweat angels, as we found ourselves, despite confirming the previous night, Shooterless in the gloom! *ahem* FART SACKIN *cough* (pot, meet kettle) Waterpik covered the 40 degree t-shirt, The youthful Grundy posted as indicated Saturday, and the Monday staple Garfield reminded us by his consistency that age is just a number (RESPECT RESPECT).

      WARM O RAMA

      15-20 IC:

      AirPresses

      Arm Circles

      Imperial Walkers

      Toe Touches

      Hi Knees

      Fire Hydrants

      Scorpion Kicks

      THANG

      It was time to drop YHC’s 2nd McDuece of the morning…the dirty kind! (slightly extended)

      Regularly 4 sets (5 today) of 3 exercises (chest,core,legs) at 12 reps each. The PAX ran the long block and back in between each set.

      1. Merkins, LBCs, Squats
      2. Hand Release Merkins, Flutter Kicks, Calf raises
      3. Dive Bomber Merkins, Freddy Mercurys, Monkey Humpers
      4. Diamond Merkins, Dying Cockroach, Al Gore
      5. Shoulder Taps, Crunchy Frogs, One-Legged Squats (no actual balance necessary)

      Over to the equipment for OYO:

      5 Pull Ups/5 Big Boy Sit Ups (rinse & repeat)

      5Ausie Pull Ups/5Rower Sit Ups (rinse & repeat)

      5Reverse Grip Chin Ups/5 LBCs (rinse & repeat)

      MARY

      On your 6, right foot over left knee, left elbow to right knee x10 – FlapJack x10

      1 minute each: Chill Cut Plank, Mission Impossible Plank, regular plank

      COT

      Garfield prayed us out which got QIC’s gears turning as the PAX set out to tackle, or gently coerce into submission, the day!

      Amen roughly means “It is so”, and derives from the Hebrew amen (with a dash over the a and e) which means “certainty” or “truth.” Many things in life are certain or true, we know them to be so. Understanding the “hows” or “whys” of such things are not, however, always so certain. Why do we derive strength from others? How do we inspire family, friends, and co-workers to strive to be their best selves? We see, we acknowledge, we know… sometimes it’s simply enough to appreciate and say Thank You! (and good night?)

      Thank YOU brave warriors of the gloomy marsh, for submitting yourselves to my implied experience and following my lead, as I gladly pay my F3 dues