F3 New Orleans

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  • Enjoying the View

    4 men arrived at 5:20am on the levee (well Mahatma and YHC arrived at 5:20) in the early morning gloom. While waiting for the best view in greater New Orleans, they banded together but remained physically distant for a Q-less beatdown. It was Round Robin all around with each of the 4 men taking their turns.

    The Warm-up

    SSH – 20

    Shoulder taps – 20

    Peter Parkers – 20

    Imperial Squat Walkers – 15

    Windmill – 15

    Michael Phelps – 15

    Grass grabbers – 15

    The Thang

    Each of the 4 pax members led a section of the workout. YHC has little confidence that every workout will be recorded with perfect accuracy, but that will make this no different from the standard backblast.

    The Mahatma

    Start at the top of the levee on the concrete pad with 15 merkins, run down to the beginning of the bridge for 15 air squats, run across the bridge for 15 lunge steps, continue running to the next concrete ramp and do 15 merkins on the top of the levee. Run back down the ramp and back to the starting point on the other side of the bridge.

    Mahatma asked the Pax to estimate the time it will take to complete. YHC guessed 6 minutes. Kenner Brah guessed 5 minutes. It took 9:20 as it was about one mile of running. (Who knew it was that far?)

    The RevSox

    15 dips at the walls on the top of the levee. Run down the levee to the paved space on the other side of the bike path and do 15 plank jacks. Repeat with 10 reps of each and then repeat again 5 reps of each.

    The Mambi

    Run backwards up the levee and do 15 squat jumps at the top, run down the ramp and do 15 Carolina Dry Docks. Run back up the levee and down to the bottom on the other side for 15 LBCs. Bear crawl back up to the top and run back down to the starting point. Two Rounds

    The Kenner Brah

    This was the oddest and most mentally engaging exercise YHC has ever done at an F3. The Pax moseyed to the edge of the lake and climbed on the rocks. The Pax then goat hopped (Kenner Brah’s terminology) down the rocks for about 1,000 feet while praying no one was going to sprain an ankle or worse. Thankfully there were no injuries as we hopped from wet rock to wet rock by the lake.

    We sprinted back to the starting point as YHC edged out Mahatma on the run (history is written by the winners baby!)

    Mary

    20 O Dollies

    14 Hello Dollies

    20 – Wife Pleasers

    20 – Penguins

    Stretching led my Mahatma

    Some weird backward picnic table plank led by Kenner Brah

    The End

    Count off, Name-O-Rama, Announcements, Intentions, and Prayer (all with proper social distancing)

    -Rev Sox

  • Unofficial Backblast for an Unofficial Beatdown

    Wow, it’s been a while since YHC has logged onto this site (or even used the term, “YHC”).  The days are growing near when these backblasts will become just another (well, let’s be honest, bothersome) routine.   But… not yet.  

    So this was the second weekend in a row where there was a bit of a (socially distanced) crowd out there.  (I know, tsk, tsk.)  But hey, I spotted two Mandy police cruisers drive by and they must’ve approved of our distance because no arrests were made.  

    Usual 2 mile pre-thang to get things rolling, then onto:

    Warmorama: Toe touches, WM, SSH, IW, hillbillies, seal jacks, bodybuilders, IC x15-20.

    Thang: First up, a routine similar to an Iron Pax challenge, 4 rounds of:

    • 50 squats
    • 40 big boys
    • 30 merkins
    • 20 sister mary’s
    • 10 burpees

    Then a run down Noah’s Ark to complete the round before returning to rinse & repeat.  

    Grundy, Bush, and Tank took the lead on this one, though how Bushwacker did it so quickly with all his whining about sit-ups is beyond me.  (And Grundy might’ve done it a little too quickly, because he had to bow out with an ankle injury immediately after.)  Tank, after 30 days of consecutive Murphs (yeah, you read that correctly), breezed through this one. No surprise there.

    Somewhere around this time, either Bean or Hammer initiated what I believe is called a “flying EH.”  Extremely rare in these parts, this is when someone in the Pax EH’s a guy who is passing by.  Bushwacker, the Northshore communications director, immediately took in James, made him feel at home, and explained all the lingo being slung around.

    Next up, a COP:

    • High knees burpee wave, only two rounds to everyone’s surprise.
    • Next, hold Al Gore for a Bobby Hurley wave. (x3)
    • And finally, hold your ankles (welcome Six Pack!) for a monkey humper wave.  (x3)

    Almost time to head back to the (for now) non-existent flag, but first a quick set of 11’s.  Quick, Shooter asks?!?  Why, yes, no bear crawls or lunges between sets!  And the guys did indeed knock out a set of freak nasties and merkins pretty quickly.

    Back to the start for countdown, nameorama (welcome of Six Pack!), and Hammer prayed us out.  Guys, it was really good to lead again.  Thank you for the opportunity, for the camaraderie, for the push to be better.  SYITG.

  • Pre-Blast: Gloom Zoom

    I think I have this pre-blast figured out, but I must admit…my other Q’s have been heavily dependent on varying times of “Moseying” to hit the 45 minutes just right. The combination of In Cadence and For Time should allow for enough modification and if we come in under time…just rinse and repeat until time.

    Here we go:

    Warmup In Cadence (IC)

    Side Straddle Hop (SSH) x 20, Windmill x 15, Grassgrabber x 10, Arm Circles x 10, Circle Arms x 10, Peter Parker x 20


    The Thang Part 1: Various Circuits of 4 (2 exercises IC, 2 for time)

    1. Reg Merkins x 10 (down-up cadence), SSH x 30 sec, Little Baby Crunches (LBC) x 15 IC, Squat x 30 sec
    2. Staggered Merkins (left hand high) x 10 (down-up cadence), Seal Jacks x 30 sec, Real Freddie Mercury x 15 IC, Bonnie Blair x 30 sec
    3. Staggered Merkins (right hand high) x 10 (down-up cadence), Smurf -Jacks x 30 sec, Dying Cockroach x 15 IC, Imperial Walker Squat x 30 sec
    4. Wide Grip Merkins x 10 (down-up cadence), Mountain Climbers x 30 sec, Box Cutters x 15 IC, Side Lunge x 30 Sec (alt left right each lunge)

    Complete 2 Sets of Above

    Part Deux:

    • 10 Merks (down/up cadence) 4 Lunges (1 is 1) 10 Air Shoulder Press (regroup after each set of Merks and Presses)
    • 9 Merks (down/up cadence) 4 Lunges (1 is 1) 9 Shoulder Press
    • 8 Merks (down/up cadence) 4 Lunges (1 is 1) 8 Shoulder Press
    • 7, 6…Down to 1 and 1

    The closer?

    • 30 sec jump squat
    • 30 LBC OYO
    • 25 sec reg squat
    • 25 x american hammer OYO
    • 20 sec bonnie blair
    • 20 x boxcutter OYO
    • 15 sec side lunge
    • 15 x penguin OYO
      Rinse and Repeat Until Time is Up

  • Lakefront F3 Fest

    PAX: Akbar, Bean, Bushwacker, Cowbell, Grover, Grundy, Hammer, FNG, Shooter, Steve, Tarheel, THE Manny, Turbo Tax, Waterpick

    QIC: Akbar

    14 men posted Saturday to celebrate the New Orleans festivals that were not to be. Great to see everyone again in the gloom as things seem to be moving toward the new normal. And new faces too: Special thanks to Tarheel for making the long trip from Covington for what might have been his first Lakefront appearance. Great to see TurboTax back in action, bringing a FNG with him.

    T Claps to Tool for creating this beatdown to pay homage to our local musicians and those that would have played at festivals this spring, including a special tribute to the late Dr. John. A fun and simple format, yet sure to test our endurance.

    Prethang:  2 mile run

    Coupons:

    Grover and I missed the prethang and arrived to an assortment of coupons consisting of cinder blocks and ruck plates. Shout out to Waterpick for his Joseph like Technicolor coupon.

    YHC posted on GroupMe the day before to bring your own coupon, but not everyone got the message. Teddy Roosevelt said: “Do what you can, with what you have, where you are.” Bush and Manny took that to heart and grabbed a weed eater and a spare tire from their vehicles for coupons. Apparently Bean randomly travels with cinder blocks so we had enough to cover everyone.  

    Warmorama: The Meters and Galactic started us off with a 6 minute warm up of SSH, WM, IW, AC, MC, GG, and Self-Love – although no one knew what most of those abbreviations meant.  Evidently Cowbell struggled with that as well, and thankfully sent a detailed text explanation at 3:13 am – just 3 hours before the gloom.

    X20 in cadence: Side straddle hops, windmills, imperial walkers, arm circles, mountain climbers, grass grabbers, and self-love

    Thang:  14 songs, 48 minutes, 23 seconds rest in between.

    Wagon Wheel – Old Crow Medicine Show:  X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song

    Everlong – Foo Fighters:  X20 Kettle Swings, Lunge Walk 15yds and back, R&R….

    It’s Your Thing – Marc Broussard:  Hold High Plank, Merkin on every “Thing”

    Buckjump – Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie:  X20 Jump Squats, Bear Crawl 15yds and back, R&R….

    Keep Going – The Revivalists:  X20 Shoulder Press, Lunge Walk 15yds and back, R&R….

    Treme – John Boutte:   Get “Down in the Treme” with a low plank and hold it 

    Right Place Wrong Time – Dr. John:   X20 Thrusters, Crab Walk 15yds and back, R&R….

    Fly Away – Lenny Kravitz:   Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”

    Jambalaya – Dash Rip Rock:   Lay your block down or find a step, curb, etc. for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rocky’s.

    Here Come the Girls – Creole String Beans:  Hold Block w/both hands and get ready to do some “Curls for the Girls!!!”….perform a curl for every “Girl”

    I Thank You – Robert Randolf & The Family Band:   Plankorama….any plank variation for duration of the song…high, low, side, etc.  

    Count| Name-o-Rama

    Welcome FNG Kroeger from Charlotte – Named after Chad Kroeger from Nickelback

    COT

    Prayers for all those affected by the festival cancellations: musicians, organizers, hospitality, etc.

    Coffeteria

    Short mosey down to the Book and the Bean who have opened their outdoor seating.

    Here is the full workout with playlist, coupon and non-coupon option

    Pre-blast for F3 Fest

  • Alt Nation

    Warm-Up

    SSH x 20 (IC); Imperial Walkers x 20 (IC); Windmills x 10 (IC)

    The Thang

    100 Burpees + 100 Crunchy Frogs – Alternate after 10 reps.  Single Count

    150 Merkins + 150 Big Boi Sit-ups – Alternate after 15 reps.  Single Count

    200 Peter Parkers + 200 Dying Cockroaches – Alternate after 20 reps.  4-count cadence = 1 rep.

    250 Squats + 250 LBCs – Alternate after 25 reps.  Single Count

    If there is time remaining, alternate 10 8CBBs and 10 Dr. Ws until time is up.

  • Last Mothership Before COVID-19 Changes Everything

    Back in January, I have already heard about the Coronavirus because of my family living in Hong Kong. My father, who is still currently stuck in Hong Kong due to the travel restriction, had informed me how bad this thing is and how many people had already died in China. I knew it was somewhat serious, but I never expect it to be THIS bad where it will affect everyone of us for a very long time. Particularly, I remember my parents were in Hong Kong when SARs broke out in 2003. Because Hong Kong did a great job containing SARs, I never thought a similar highly contagious respiratory infection would hit us all the way to NOLA.

    Before City and Statewide stay-at-home mandate, we get a chance for one last Saturday beatdown. 20 PAX showed up on a beautiful morning. I gave my standard disclaimer and off we went!

    We started off with a lap around the great lawn and back to the Peristyle for our warmups in cadence:

    SSHs x 20

    Forward & Backward Arm Circles x 10 each

    Windmills x 10

    Grassgrabber x 10

    Hill Billies x 20

    Peter Parker x 15

    Mountain Climbers x 15

    Parker Peter x 15

    Part 1

    Picked a column at the Peristyle. In plank position, each Pax did hands on the wall x 20. Then did 20 right leg step ups. Then back to a column and did another 20 hands on the wall in plank position. Then back to the bench to finish with 20 left leg step ups.

    Part 2

    Walked across the street to the Great Lawn. We were using palm trees on the right as our markers. At the first tree, we started off with 1 lunge (Two is One). At the second tree, we did 2 lunges (Two is One), at the third tree, ….. all the way to the eighth tree. Then sprinted back to the very first tree and planked / waited for the Six. Then we added another layer of exercise. At the first tree, we started off with 1 lunge (Two is One) and 1 big boy sit-up. At the second tree, we did 2 lunges (Two is one) and 2 big boy sit-ups. At the third tree…. all the way to the eighth tree then sprinted back to the beginning and waited for the Six again. Final layer of exercise we added on was everyone’s favorite: burpees. At the first tree, we did 1 lunge, 1 big boy sit-up, and 1 burpee….. all the way to the eighth tree again. So in total, each PAX ponied up 108 lunges (2 is 1), 72 big boy sit-ups, and 36 burpees.

    Part 3

    We moseyed to the fountain in front of NOMA. We picked a partner and did DORA 1, 2, 3. The exercises were 100 leg raises, 200 inclined merkins, and 300 LBCs. While one pax was doing the exercise, the other partner was burpee broad-jumping towards NOMA on the flat surface and bunny hopped on the steps. Then ran back to flapjack with the partner.

    We ran back to the flag for COT. We went overtime by a minute or so. At every COT, I always mention how grateful I am able to do this with the PAX on a regular basis. F3 is a big part of my life. I do this 4 to 5 times a week. I enjoy the F2 part the most. We had our last Cafe Navarre breakfast together. Now, I still workout with few PAX in a smaller group and keeping our social distance. I’ve been running into other smaller F3 groups here and there in the gloom. I cannot wait till we can all get back together with 30 plus PAX at the WPM, Mothership, Rock City, The Skinny, Chamber of Horrors, 610 Stomps, Tsunami, The Birdcage, Foundry, Popeyes, Okwata, Stiffler’s Mom, Master Melvin, Wally Run, Uptowner, Sweaty Bells, and Renaissance. Until then, stay safe!

    King Kong

  • Pre-blast for F3 Fest

    Festivalgoers, we might be down, but we ain’t out!  There’s still plenty of fun to be had throughout the remainder of the festival season here in The Big Easy, albeit in a socially and/or physically distant setting.  Get yourself garbed up in some festive workout attire, maybe even grab a few buddies, find some good grass (not that kinda grass), and pass a good time at F3 Fest!   

    What you’ll need:

    • 48 minutes of your time
    • Smartphone to access F3 Fest playlist on either Spotify or Google Play Music (see links and deets below)
    • Bluetooth speaker for full jam out effect  
    • One standard coupon (for the concrete block option…a large rock or kettle bell will suffice in a pinch…or see the bodyweight option below)
    • Approx 15 yards of good grass or pavement, marked off with a cone or festival chair
    • A copy (printed or digital) of the workout for quick reference between songs
    • Your favorite hydration libation

    This can be done OYO or in small groups.  Strive to give it AYG for the duration of each song.  Note there is a 23 second gap built in between songs to allow for a quick breather and chance to prep for the next song/circuit.  The music was selected from artists, most with local ties, who were scheduled to play at this year’s Jazz Fest, French Quarter Fest, and Hogs For The Cause…plus a tribute song thrown in for the late, great Dr. John.

    If you’re not familiar with Spotify, getting the playlist is easy peasy.  Here’s the link to pull up it up: 

    If you don’t have the Spotify app, you’ll likely need to download it.  Also, you’ll probably want Spotify Premium (or workout with someone who has it) in order to avoid pesky commercials.  You can download the 30 day free trial here https://www.spotify.com/us/premium/?utm_source=us-en_brand_contextual_text&utm_medium=paidsearch&utm_campaign=alwayson_ucanz_us_performancemarketing_premium_brand+contextual+text+exact+us-en+google&gclid=EAIaIQobChMIr7S81aSK6QIVrP3jBx0hKwl8EAAYASAAEgJSN_D_BwE&gclsrc=aw.ds

    Another way to access the playlist is Google Play Music list which also has a free option. The same F3 Fest playlist is here: https://play.google.com/music/playlist/AMaBXylkpYwg5NI3vDZb6gXAdmXLxM1f906v8ZTGnrp-_vFQd2v6uEfTm11GZ-hjYe7Fk6o3KUt3HyXJCPJwyIrTK06v1Jb1LQ==?t=F3_Fest

    Boomers, please don’t let this fancy tech stuff scare you off, you got this!

    Get ready, gates are opening….

    Welcome to F3 Fest.  I’m not a professional trainer, nor a professional DJ, modify the exercises if needed, push yourself but don’t hurt yourself.  Laissez les bons temps rouler….

    Rock Out With Your Block Out – (Coupon/Concrete Block Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 Kettle Swings, Lunge Walk 15yds and back, R&R….
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R….
    • Keep Going (4:15) – The Revivalists
    • X20 Shoulder Press, Lunge Walk 15yds and back, R&R….
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 Thrusters, Crab Walk 15yds and back, R&R….
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Lay your block down or find a step, curb, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Hold Block w/both hands and get ready to do some “Curls For The Girls!!!”….perform a curl for every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song…high, low, side, etc  

    Workout concluded

     

    Jam Out With Your Hands Out – (Body Weight Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Merkins, Lunge Walk 15yds and back, R&R (Rinse&Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 WWII Sit Ups, Side Squat/Lunge 15yds and back, R&R…
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie  
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R…
    • Keep Going (4:15) – The Revivalists
    • X20 Box Cutters, Lunge Walk 15yds and back, R&R…
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 American Hammer, Crab Walk 15yds and back, R&R…
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Find a step, curb, stool, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Mosey 15yds back and forth, stopping for a squat (use good form!) on every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song… high, low, side, etc  

    Workout concluded

    Thanks for attending.  Hope you enjoyed. 

    Tool

  • 40 – For Rudy

    Showing Rudy some love by bringing his beloved 40 to the Zoom and hopefully giving him a new song to sing

    Warm-up: 25 SSH, 20 Peter Parkers, 20 Mountain Climbers, 20 Parker Peters.

    No levee in the Zoom. 5 burpees will replace the run up and over the levee. 40 reps of the exercise in each set. Each set will go like this: 5 burpees, 10 reps of the excercise, 5 burpees, 10 reps of the exercise, 5 burpees 10 reps of the exercise, 5 burpees, 10 reps of the exercise.

    • Set 1 – Tempo Merkin
    • Set – Monkey Humpers
    • Set 3 – Low Slow Squat
    • Set 4 – Plank Jack
    • Set 5 – Tempo Diamond Merkin
    • Set 6 – American Hammer
    • Set 7 – Bonnie Blair
    • Set 8 – SSH
    • Set 9 – Tempo Wide Merkins
    • Set 10 – Flutter Kicks

    I waited patiently for the Lord
    He inclined and heard my cry
    He brought me up out of the pit
    Out of the mire and clayI will sing, sing a new song
    I will sing, sing a new songHow long to sing this song
    How long to sing this song
    How long, how long, how long
    How long, to sing this songHe set my feet upon a rock
    And made my footsteps firm
    Many will see
    Many will see and fearI will sing, sing a new song
    I will sing,…

  • PRE BLAST: Sponsored by Urban South

    BEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast

    Warm up:  SSH X 20, Imp Walker x 20, Mtn Climbers, x 20  Lunges L and R x 20

    10 8 count Body Builders

    MERK session aka:  Who Dat Ale.

    12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide

    10 8 Count Body Builders (20)

    BACK SESSION:  HOLY ROLLERS

    Superman to Bow 10 times

    T W Y –s x 20   (In Cadence)

    Bird Dogs

    Bridge/Wife Pleasers

    One leg Wife Pleasers L/R

    Shoulder Taps

    10 8 Count Body Builders (30)

    PLANK SESSION:    2nd Set  It’s a pilsner –my favorite

    Plank Jacks

    Taps

    Plank Walks

    Hand to Foot Planks

    JLOs

    Mat Jumps

    Peter Parkers

    Parker Peters

    10 8 Count Body  Builders (40)

    FINALE:  MONSTER MARY – AKA PARADISE PARK   45 secs on 15 off

    LBC

    LBT

    Roaches

    Bugs

    Hello Dolly

    Flutter

    Rosalitas

    Iron Cross

    Freddie Mercury

    Low Country Crab

    Donkey Kicks

    Carolina Dry Docks

    Russian Twist

    Lunges Forward and Backward

    Lunges Sideways Left and Right

    8 Count Body Builders (50) *I want to finish with this activity

    WORST CASE SCENARIO:  If we finish early I plan on finishing with Jack Webb *Cinnamon Toast Crunch Sout

  • Moby Dick’s 70th BD Beatdown

    Good Morning. Socially distance me celebrating my 70th began with 7 reps of 10x ic SSH/WM/TT/SlowS/M/LBC/HD for a warm up

    The Thang. 7 15 sec ish 100 yd dashes with 100walk back in a row. Not sure what I’m going to do for my 80th. Thank to all you F3 nut cases that have drag this old whale along to be able to do this. Miss y’all See you onthe other side.