F3 New Orleans

Author: Splash

  • Double Indian Runs

    Pre-Thang

    It’s December and the temperature at 5:30am is hovering around the low to mid 50’s.  It was time to break out a long sleeve shirt today.  Shorty showed up decked out in full sweats and explained how he doesn’t do cold very well.  Somehow he just doesn’t sweat…must be nice

    Warm-Up

    Slaughter Starter – do 15 burpees around the flag

    Mosey over to the lamp posts for COP:

    • IC: Seal Jacks x 20, Monkey Humps x 15, Plank Jacks x 20, Plank Walks x 15,

    The Thang

    Pair up for a synchronized double Indian run around the track to the monkey bars.

    Circuit Training on count of first exercise:

    • 15 Cross-Fit Merikans (1st round), 15 Diamond Merikans (2nd round)
    • Pull-Ups
    • Dips
    • Smurf Jacks

    Pair up for more synchronized moseying around the track.  YHC will call out exercises (side shuffle, butt kicks, high knees, Indian Run) until reaching hole #16 golf green for some Mary.

    • IC: Pickle Pounders x 15, Russian Twists x 15, Hello Dolly x 20, LBC x 30

    Synchronized double Indian run back to the monkey bars for another round of circuit training.

    Hawg, RY, & Amnesty definitely brought the chatter doing Smurf Jacks, Monkey Humps, and Pickle Pounders – “People won’t join are cause if we just look like a bunch of men doing stupid exercises.”  Whatever, these are what YHC brings to the table because they burn.  Tool was pretty close to a swinging kick to YHC’s crotch on the monkey bar pull-ups.  That brought out a few chuckles during the pain session.

    Synchronized double Indian run back to lamp posts with a sprint to the end as the PAX makes the turn off the track.  In honor of our Denver comrade, Revelry, the PAX got into a tight circle for Circle of Man Merikans.  5 reps on each arm.

    Mosey over to the pavilion for IC Step-Ups Left x 15, Derikans x 15, Step-Ups Right x 15.  A couple of tomatoes/watermelons/whatever we call women were hanging out stretching in the Pavilion as YHC counted the cadence loudly.  YHC should have brought out the Monkey Humps here just to make a few  PAX members feel a little more awkward.

    Mosey back to flag for a quick Plank-O-Rama to finish up the Fitness portion of today’s Backblast.

    Name-O-Rama: 17 men showed up in the gloom this AM.  Roots dipped off a little early to get to work.  A few new faces from the previous couple weeks are returning on a regular basis now.  Nice to see we are still growing.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We express gratitude for helping all of us get up this morning to become better men.  As we are in the midst of the holiday season, we reflect that this is a time for giving and not receiving.  Go out into the last half of this week and try to make a positive impact on someone else’s life.  Reminder to bring a toy to next Wednesday’s DJ style evening backblast for Toys-for-Tots.

  • Rock City VQ

    Pre-Thang

    It was time for YHC to get out of his Uptown comfort zone and have his first Q over in Rock City.  The gloom was crisp as we set out to do some real manly tasks of heaving rocks around.

    Warm-Up

    Mosey over to the rock pile and pick out your favorite dead weight to haul around.  Mosey with your rock a little ways:

    • COP IC: SSH x 30, Rock Curls x 15, Rock Tricep Curls x 10, Slow Count Merikan on Rock x 15,

    The Thang

    Mosey over to the ant hill for some Rocky Burp, Merk, Press.  Starting at baseball fence, carry your rock up and over hill to the track.  Do one burpee with 6 Merikans and 6 shoulder presses.  Carry rock back up and over hill to starting position.  Perform a burpee with 5 Merikans and 5 shoulder presses.  Rinse and repeat lowering count by 1 each round.  Plank up once you finish.

    Mosey over to the baseball field and partner up.  Separate your rock and partners rock 25 yards apart.  Shuttle back and forth with partner between rocks doing the following exercises:

    • Wheel barrow with partner
    • Boo Boo Bear Crawl
    • Duck Walk
    • Crab Walk

    Each time you get to a rock you and your partner perform 10 (per person) overhead sit up with rock being handed off back and forth at the top of each sit up.

    Mosey back to drop off rocks.  Sudden change with 15 burpees.  Sprint back to flag

    Name-O-Rama: 8 men set out to conquer the rocks.

    Shout Out: Prayers to Brooks for a hopeful final surgery, to Reluctant Yankee’s Aunt battling cancer, and to YHC’s Great Grandfather (a WWII Purple Heart Vet) who is being put into hospice for his final days.  Thanks and gratitude for helping us to become better men and to keep us injury free.

  • Mobile Super Spartan CSAUP

    Pre-Thang

    Five brave men set out to accomplish the unthinkable, a 9.7 mile race with 24 obstacles, swamps, bogs, frigid water, sandy terrain, elevation changes, and slow pokes hogging the trail.  YHC and Amnesty road tripped it to Mobile the night before.  Hawgcycle stayed with the in-laws in Biloxi.  Reluctant Yankee and Mr. Awesome traveled together the morning of the race.

    We all tested our skills at the mini rope climb and scoped out the dust bowl where spectators gathered before lining up to race.  The PAX had some pre-run jitters not knowing what to expect in the gloom ahead.  After a quick waiver signing and listening to an energetic MC with American Flag with rip offs give a “be careful” spiel, we set off into the unknown.

    The Thang

    Mr. Awesome and Hawgcycle took off in the beginning while YHC, Reluctant Yankee, and Amnesty kept a slow and steady pace.  The first few obstacles were pretty straight forward.   YHC displayed why the name “Splash” was given after diving into the deepest section of the first frigid cold water crossing.  Learning to traverse the outside edges of the swampy areas didn’t take long after witnessing multiple runners get trapped nearly chest deep in tar/mud.

    The first 2.5 miles were relatively easy until coming upon 3 back-to-back obstacles that involved a straight gassing of the forearms:

    1. Zig Zig Walls – scale around the walls without touching the ground or grabbing onto the top
    2. Hercules Pull – lift heavy object (~80-100lbs) into the air hoisted by a pulley and gently set back down
    3. American Ninja Warrior Monkey Bars – start at one end and get to the next without touching the ground
      1. TCLAPS to Amnesty for being the only member of the PAX to complete while the rest did 30 burpees

    After our arms felt like Popeye, there was a nice mosey with a water station to rehydrate.  At this point YHC, Reluctant Yankee, and Amnesty took off to get in front of the slow groups who apparently walked the entire race.

    Around mile 6, Amnesty’s achilles began to act up probably due to the 2.5 straight miles of sand and elevation changes.  YHC and Reluctant Yankee carried on through the bucket brigade (fill up 3 gallon bucket with dirt and walk a loop only to dump it back out where you started) letting Amnesty take a breather.

    Within the next mile YHC and Reluctant Yankee caught up with Hawgcycle at the 10 foot wall jump.  TCLAPS to Hawgcycle for going the last 5 miles without a shoe sole.  Apparently, gorilla glue on old shoes while running through knee deep bogs isn’t the best idea.  Coming down from the wall jump Hawgcycle got a calf cramp.  The three of us stayed together for the next mile until reaching the infamous Spartan Javelin throw.  This obstacle has an 86% fail rate, and 100% of the PAX failed.  30 burpees for all.

    At this point, YHC got his 4th or 5th wind and took off for the remaining 2.5 miles of the race.  The last 3 obstacles consisted of a 20 foot rope climb, up and down large dirt mounds with cold water ravens, and lastly a fire jump.  Mr. Awesome finished the course in 2 hours and 25 minutes so he was there cheering us all on.  The rope climb took down two members of the PAX, Hawgcycle and Amnesty.  30 more burpees fellas.

    Other than some barbed wire nicks, thorn bush scrapes, and fatigued muscles, we made it through.  TCLAPS to Mr. Awesome for finishing 2nd overall in our heat and 6th overall for men in the afternoon heats.

    Post-Thang:

    Immediate post run consisted of a free beer sponsored by Shock Top, a finishers t-shirt and medal, and hose down rinse off.  The PAX loaded up for the ride back to NOLA.  We made a BBQ stop at the Shed off of I-10.  Mr. Awesome threw a fit that the Michigan vs Michigan State game wasn’t being played on the main TV.  What can you say?  It’s the SEC, and Bama is playing A&M.  Sorry, Awesome.  The Wolverines really needed you in the last 10 seconds.

  • Spartan Training

    Pre-Thang

    It was beautiful morning in the Gloom with temperatures right where they needed to be and low humidity.  After battling some slight tendonitis from Hawgcycle’s stupid idea of running 6 miles before last Saturday’s Backblast, YHC arose this AM ready to bring down the pain with minimal running to protect the foot.

    Warm-Up

    Mosey over to Touchdown Jesus for COP:

    • COP IC: Seal Jacks x 30, Hillbillies x 20, Plank Walks x 15, Plank Jacks x 15

    The Thang

    Mosey to benches by Wolfpack Mountain.

    • IC: Step Ups (Left) x 15, Hip Slaps x 20, Derikans on slow count x 12, Step Ups (Right) 15

    Mosey to Tulane Pull-Up Bars for Circuit Training.  Get into pairs:

    • Count is on group doing 15 burpees, Toes-to-bar or knees-to-elbows, dips, decline plank, squats

    Mosey to Wolfpack Mountain for more circuits.  Pair off.  Partner 1 runs up 1st floor ramp and down stairs while partner 2 completes exercise until flapjacking.  Exercises:

    • Cross-Fit Merikans, Real Freddie Mercury, Monkey Humps

    Mosey back to the flag for some Mary:

    • COP IC: LBC x 40, Russian Twists x 15, Hello Dolly x 15, LBT x 20, High Dolly x 15

    Name-O-Rama: 11 showed up this fine morning with one FNG representing the 99th F3 NOLA member.  Douille had to skedaddle a little early, but he went hard this morning.  YHC noticed several newer faces as well.

    Shout Out: Reluctant Yankee has 5 FNG’s showing up to next Monday’s Backblast out at Pontiff Playground in Metairie.  Let’s make an effort to get more guys out there so the FNG’s don’t out number us.  These FNG’s will put us over the 100 count goal for one year F3 NOLA.  Also, Yankee still has the discount code for Mobile Spartan race next Saturday if anyone wants to partake.

    Prayers go out to the families in South Carolina experiencing the flooding disaster.  Also, thoughts are with Rev and Yuengling in their new cities.  We give thanks for allowing each of us to get up this morning for a strong workout that makes us all better men.

  • Middle School Algebra 1

    Pre-Thang

    YHC rolled in hot wielding the flag and a side of toilet paper in a Ziploc bag.  It’s been a while since the PAX gathered for a rainy Backblast.  YHC feared mooping after a hefty dose of leftover garlic mashed potatoes from a shrimp boil.

    Warm-Up

    Slaughter Starter at the flag (20 burpees before the first mosey).  Mumble chatter from Reluctant Yankee and Amnesty was thick after this unexpected start.

    Mosey over to Green Wave Lawn for COP:

    • COP IC: Seal Jacks x 20, Arm Circles x 20, Monkey Humps x 15, Low Country Crab x 15

    Amnesty had some squeakers slip out during the Monkey Humps claiming that’s what his body thought of the first 20 burpees.

    The Thang

    Mosey over to Wolfpack Mountain for OYO ascension to the top.  Lunge up the first ramp.  At the bottom of each ramp do 9 burpees until reaching the summit.  Plank up at the top.  Once the PAX is all together, time to get extra sopping wet with some Mary in the rain:

    • COP IC: LBCs x 30, Vladimir Putin (Russian) Twists x 20, Pickle Pounders x 10, Hello Dolly x 15

    Descend down Wolfpack Mountain OYO flapjacking between Merikans and Squats x11 at the top of each ramp.  Plank up by the bike racks.  Sorry Amnesty and any others who were following too close to YHC for the cloud of garlic farts on the descent down.

    Mosey to the fountain by the flag for some low slow dips x 12 with a 3 count hold on the bottom

    Mosey back to the flag.

    Name-O-Rama: This morning YHC asked the PAX to give their birth name, F3 Name, age, and a description of where he was and what he was doing on September 11, 2001.

    Shout Out: Great job to the 10 who showed up in the rainy gloom this morning to become better men and complete 74 burpees.  Today’s shout out is one of remembrance.  YHC asks for everyone to keep all the victims, families, and heroes from that tragic day in their prayers and thoughts.  Thoughts and prayers also go out to all of the men and women in the armed forces who inevitably were deployed in response to such a tragedy.

  • Splishy Splashy

    Pre-Thang

    Nice and muggy as always.  Reluctant Yankee rolled in hot wielding the flag with only 15 seconds to spare before the 5:30am mark according to Roots.  Hawgcycle apparently thinks Roots is all fancy with his exact time on the seconds.

    Warm-Up

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 10 Wide Merikans, jog up stairs, 10 Merikans, jog to corner, 10 Diamond Merikans, duck walk to the tree, jog to start point – Repeat x 2

    The Thang

    Mosey over to Wolfpack Hill and up the ramps to 4th floor.  Mumble chatter from Reluctant Yankee about a long mosey.  YHC says to get over it.  PAX lines up on wall in Prayer Squat position while first of member runs stairs.  When runner gets back up the stairs, PAX flapjacks to LBCs while next runner hits the stairs.  Continue flapjacking between Prayer Squat and LBCs until everyone has completed stairs once.

    Slow decent down Wolfpack Hill with jelly legs and mosey over to Green Wave ROTC pull-up bars for some circuit training:

    • Sprint across the street to stop sign on Loyola campus and back, Pull Ups AMRAP, Dips AMRAP, Reverse LBC (leg raises) AMRAP – cycle through each exercise once

    Mosey over to the bike racks underneath Wolfpack Mountain for some Mary:

    • COP IC: Flutter Kicks x 20, Vladimir Putin (Russian) Twists x 15, Pickle Pounders x 10, Real Freddie Mercury x 15

    Mosey back to the flag.  Sudden change as 2 cars passed means 10 Burpees.

    Circle up around the flag for a quick plank-o-rama.

    Name-O-Rama: 9 showed up this fine morning.

    Shout Out: YHC titled the workout “Splishy Splashy” in hopes that his Dad would come along this morning and be dubbed this name especially after Reluctant Yankee’s dad showed up one Saturday calling himself Yankee Doodle Diddy.  After learning about his Dad’s work schedule the last couple of months, YHC did not want to EH him too bad so he could have a relaxing weekend.  Since YHC’s parents decided to pay a visit in NOLA, this shout out is in reflection of those who raised or guided all of us to where we are today.  Moving into the weekend, YHC encourages the PAX to take a moment of reflection on those who raised you.  Without them, none of us would probably be here in the Gloom today.

  • My Tomato’s Birthday

    Pre-Thang

    YHC arrived a little earlier than normal this AM only to see Jazzy already sweating from his walk over by the pull-up bars.  The PAX slowly trickled into the high humidity gloom

    Warm-Up

    Mosey down the track towards the back end of the park for a warm up COP:

    • COP IC: SSH x 30, Low Slow Squats x 15, Merikans x 15, Imperial Walkers x 20, Plank Jacks x 15

    Agassi was nice enough to grace us with his presence after the warm-up.

    The Thang

    Mosey over to the birdcage for a four square-type circuit run.  YHC will call it the Bermuda Triangle, running laps with three stations of exercises.  Starting at the Birdcage, run down lamp posts until reaching the park track, hang a left, run track until reaching the gravel path back to the Birdcage (approximately 2 miles of running).  Complete the following exercises:

    • End of Lamp Posts – 5 Clap Merikans
    • Gravel Track Entrance – 10 Burpees
    • Birdcage – 15 Squats

    Rinse and repeat 4 times.

    Mosey over to the pull-up bars.  Pair off in single file behind the bars.  Complete all exercises 1 time rotating forward.  From back to front exercises:

    • 10 Burpees to dictate cadence, Side Plank Right, AMRAP Real Freddie Mercury, Slide Plank Left, AMRAP LBCs, AMRAP Hello Dollies, AMRAP Toes-to-Bar

    Circle up around the flag.

    Name-O-Rama: Another great Wednesday showing with 13 total in the PAX.  Let’s keep up the good work and continue EH’ing FNGs.  Goal is to hit 100 by first year’s convergence.

    Shout Out:

    Well today is my tomato’s 28th birthday.  We’re going out to Shaya for dinner with a bunch of friends.  I’ve organized a private room and pre-dinner Smoked Old Fashioned cocktails and nibbles.  Every time something special comes around for my wife, I do my best to go the extra mile for her to make her feel special.  F3 is all about becoming better.  YHC believes the term “better” is left vague so we can interpret however we see fits our personal lives.  F3 is not only making me better physically but also emotionally and mentally.  We talk about being better men and doing those extra details for your wife, significant other, or child.  For me seeing my wife happy is what truly makes me smile.  So leaving this Backblast, YHC encourages everyone to try their best in doing something a little extra for a loved one that’s unexpected.

  • How About Something New

    Pre-Thang

    The PAX rolled in disbelief that the morning felt like a November day, but it’s August.  What’s happening here?  YHC felt inspired that this would be a highly intense backblast with the PAX running through a cool breezy morning.

    Warm-Up

    Everyone grab some curb for some IC Toe Taps x 30.  YHC is calling out Douille for his exceptional skills in dancing with the curb instead of staying IC with the PAX.

    Mosey under the Canopy for COP:

    • IC: SSH x 30, Arm Circles x 10 (clock then counter clock), Plank Jacks x 20

    The Thang

    Partner up for some Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC performed a beautiful demonstration for the PAX with the help from Rev.  In unison partner 1 completes Merikan while partner 2 squats.  Run the end of the Great Lawn, flapjack positions, and repeat until 11’s are complete.

    Mosey over towards the Sculpture Garden for “Bring Sally Up” Squat exhibition (fear the gold sequins Jammy Fanny).

    Mosey over to the Foundry for some circuit training.

    • Sprint to the trash can at the end of the field and back, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP, Toes-to-bar AMRAP, LBC’s AMRAP, Rows (1st Round) & Flutter Kicks (2nd Round) AMRAP
    • Cycle through each exercise; water break; rinse & repeat x 2

    Mosey back to the flag.

    Name-O-Rama: 7 showed up this morning.  Sadly everyone had to take off for what mostly sounded like attending to wifely duties so no Coffeeteria this AM.

    Shout Out: Side Effect’s baby is due any day so prayers out speedy/healthy delivery.  Prayers to a local pediatrician and his family as he is on his final days battling cancer.

    Jazzy had some inspirational post shout out thoughts from the Wednesday shout out.  TCLAPS to him for further reflection and incorporating it to what F3 has meant to him thus far.

    YHC just finished up a project out in Vancouver, WA this past week.  After completing projects, there’s usually some down time at home until getting staffed onto the next project or signing on for a longer project with the same client.  In many ways a new project is like starting a new job.  There are new challenges to face.  There are new coworkers to warm up to.  There’s a new part of the country with different cultural values.  How does this inspire YHC on the shout out for today’s Backblast?  It means that change is good.  Change helps mold and educate us.  Change means growth in one’s emotional intelligence.  YHC encourages the PAX to go out and do something new next week.  Try a new food or cooking technique, Q a Backblast, make a friend, pick an activity outside of your comfort zone…

  • Press On & Reap Your Rewards

    Pre-Thang

    The PAX met in the muggy gloom.  We started with 7, and then a few trickled in for the warm-up.  TCLAPS to Reluctant Yankee for the late arrival with the flag and sprinting to catch up.

    Warm-Up

    Mosey down St. Charles and over to Green Wave Lawn for a little COP:

    • IC: SSH x 30, Imperial Walker x 20, Mountain Climbers x 20, Low Slow Squat x 15

    The Thang

    Mosey over to the Quad area by Wolfpack Mountain:

    • IC: Step Ups (left leg) x 20, Low Slow Dip x 15, Decline Merikans x 10, Step Ups (right leg) x 20

    Mosey over to the Green Wave ROTC bars for some circuit training:

    • Sprint side walk down and back, Prayer Squat, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP
    • Cycle through each exercise; rinse & repeat x 2

    Head over to Wolfpack Hill.  Stairs to the 4th level and then some R&R with Mary:

    • COP IC: LBC’s x 50, Super Mans x 15, Vladimir Putin (Russian) Twists x 20, Real Freddie Mercury x 15,

    Make the descent and plank up by the bike racks.

    Mosey back to the flag.

    Name-O-Rama: Great to have 11 show up this sticky morning.

    Prayers: Bad Moon’s friend with terminal brain cancer, Hawg’s friend with ALS, and Mr. Awesome’s friend going through radiation therapy.

    Shout Out: YHC had a great week of work up in the Pacific Northwest.  After developing some new analytic models, managers were singing my praises.  This was no easy feat as YHC has been working on these for the last couple of months.  Hard work is leaning itself towards a promotion at mid-year reviews.  On a similar note, YHC’s Uncle Banjo recently reached out saying he posted 24 of 25 straight F3 Backblasts out in North Carolina and has cut down a few pant sizes.  His first F3 post was a couple years ago.  The average size of the PAX seems to keep growing since we started back in October.  Similar faces continue to show up and even taking on some Q’ing.  So let’s keep up the good work and motivate ourselves to continue pressing on.  Nothing comes easy except fartsacking!!!

  • Baby You’re a Firework

    Pre-Thang

    Being 4th of July weekend, YHC figured the PAX count would be light this AM.  After a little bit of chatter, the PAX set out with a mission of being a firework and celebrating the birth of America in an F3 Nation backblast fashion.

    Warm-Up

    Mosey down St. Charles and over to Touchdown Jesus.  Line up in straight line:

    • Butt kicks
    • High Knees
    • BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merikans, 25 Plank Jacks, 30 Squats)

    The Thang

    “Catch Us If You Can” (if the PAX count is divisible by 3) over to Wolfpack Mountain.  Carry partner while 3rd does 3 Star Jack Burpees and then sprints to catch up with partner carriers.  Partner being carried does Star Jack Burpees and runner moves to being carried position.  Lunge up first ramp of Wolfpack Mountain.  At the top of each ramp for each level perform 5 Clap Merikans.  Plank up at the top.

    Time for a little R&R with Mary.

    • IC: LBCs x 40, Russian Twists x 20, Real Freddie Mercury x 15, Hello Dolly x 20, Pickle Pounders x 15

    Mosey down the mountain and head towards the benches at the fountain by the flag for IC Dips x 15.  YHC called the fitness a few minutes short due to his drastic need to reach a toilet…

    Mosey over to the flag.

    Name-O-Rama: It’s everyone’s day off for the holiday weekend so TCLAPS to the 7 that showed up.  YHC asks that everyone mention an activity they’re doing to celebrate America this weekend.

    Shout Out: YHC finally got his wedding thank you notes completed after 11 months since getting married.  With that completion earlier in the week, YHC was inspired to encourage everyone to try and get that one thing done over the long weekend that you’ve been putting off for whatever reason.  You’ll have a sense of satisfaction that no longer weighs on your shoulders, and most likely your wife/mother/friend will be happy the task has been taken care of (at least that’s how it worked with YHC’s thank you notes).