F3 New Orleans

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  • Tabata, Ceiling Fans, and Jose’s Michael Jackson moves – from Chewy

    Yep. That’s about what happened.
    +COT, prayer by Russo
    SYITG

  • Nostalgia, Patriotism, and I’m out of Adderall – from Maneater

    Five PAX assembled on another muggy Monday at The Stage for a sweaty saunter down….. oh look a squirrel. What was YHC saying? Oh yeah, A sweaty saunter down ADHD lane.

    Did you know that in some circles untreated ADHD is considered a super power? It’s tru (ish). If one can see past the wild impulsivity and general lack of self-awareness, it becomes apparent that ADHD has a few benefits. I’ll give you a personal example:
    A week and a half ago M was telling YHC about a presumably interesting conversation that she had while working at a local church parish. Unfortunately, YHC was only able to catch about one quarter of the story M was saying, as the theme song for the 90’s classic cartoon Darkwing Duck was stuck on repeat in YHC’s mind. Fortunately, that Fowl diddy inspired an idea for a beatdown. So as soon as M finished YHC took out the phone and searched a few 90’s cartoon theme songs, and in true ADHD fashion, stopped there. Not finishing the beatdown plan. See, superpower.

    Low Super-power standards aside, after volunteering to cover this beatdown on short notice YHC decided to combine a few of the gooey centered ideas into larger half baked beatdown. So without further ado, Let’s get Dangerous

    The Thang:
    90’s Kid Beatdown:

    Teenage Mutant Ninja Turtles Theme
    -Butt Kickers for duration
    -Squat Jumps on ” TMNT”

    Darkwing Duck Theme:
    -BBS for Duration
    -Gas Pumpers on “DarkWing”

    Chip and Dale’s Rescue Ranger Theme
    -Run in Place for Duration
    -Squat Jumps for Chorus

    Thunder Cats Theme
    -Plank for duration
    -Merkin on “Thunder Cats”
    -Peter Parkers on Guitar Solo

    Teenage Mutant Ninja Turtles Theme again:
    -See above

    ‘Merica! That’s Why

    Five Station Circuit- Toss, Sprint, Drag, Carry, Mosey- inspired by the US Army’s Army Combat Fitness Test
    1. 40 meters each way over the shoulder medicine ball toss there and back
    2. 40 meter Sprint there and back
    3. Cinder Sled- two coupons on a folded Tarp- drag backwards 40 meters and back
    4. Carry a coupon in each hand 40 meters and back
    5. Mosey around the Stage track
    Then do It again and again and again and again.

    After performing a number of circuits, PAX moved on to MARY. PAX went around the horn with each PAX leading a burndown.
    After Mary; prayer intentions and announcements included our F3 brothers, Holy souls in Purgatory, those families on the DC retreat, that God reveal Himself through the Holy Spirit to all of those seeking Him.
    Hey, have you seen that show on FX “The Bear”? It’s really good. The language is pretty rough, but it’s gritty, emotional, and the actors do a great job.
    Anyway……. Pope prayed us out.

    SYITG,
    Maneater

  • Downrange visitor,- welcome – from Waterpik

    The heat and humidity in full effect these days at all AOs. A couple of more months of that, 3 to be exact.

    Warmup SSH, arm circles, hill billys, imperial walkers.

    Mosey to playground equipment for 4 sets of pull ups.

    Next, the pax headed toward the lakefront, stopping at each intersection to do some work.
    Start with 5 merkins ascend by 5 at each block and also do 10 crunchy frogs and 10 leg raises at every intersection.

    On the way back it was Bobby hurleys and Smurf jacks X 10 at each block.

    Good to be with you all in the gloom.

    And a big welcome from down range visitor, crawfish, from Charleston , South Carolina, who is in town visiting his parents.

  • Deconstructing to Death – from Steve

    It felt like a real missed opportunity when The Pelican was a no-show this past Friday. YHC was looking forward to the incredible post-debate deconstruction that’s only possible between Pelican and Russo. But, alas, no Pelican.

    Russo was instead stuck with another “Sleepy Joe” (YHC), and he himself had stayed up late watching and analyzing the “event,” so YHC was thankful he was able to motivate enough to get out there this morning.

    Instead of deconstructing the debate, we deconstructed some burpees on the way to the Marsh: squats, merkins, groiners, squat jumps, 10x each at every intersection.

    Mini Murph at the Marsh (aka, a “Smurph” … I forget who coined that one, Zoo?). 5 rounds of: 5 pull ups, 10 merkins, 15 squats

    Russo schooled me on the different manicures and fake nails of some of the current Olympic track stars as we pressed onward (still deconstructing burpees), now heading to the bridge near Jackson for a set of 11’s: Big boys To SMK’s.

    Finally had to call it and head back for time. Russo prayed us out. Appreciate the fellowship and the absolute dedication and consistency from you, Russo.

  • Last of the June Days – from Fracsac

    10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff.

    Mosey to check out the wildflowers and get some 8 count body builders in.

    Mosey to the closet art to ensure we keep our “cultcha” front and center, and got some 8 count body builders in.

    Stations with partners

    15 burpees (timer)
    Freddie Mercury’s
    Big Boi sit-ups
    ‘Mericans
    V-ups

    Split up for lunge walk/bear crawl around NOMA, at least one pax always bear crawling. All others lunge. Since it pays to be a winner, all enjoyed 8 count body builders to finish.

    11s

    Burpees at the top of the steps
    Step ups (2 is 1) at the fountain

    Finish off with Sunday Mornings

    COT

    NMM

    It was hot. It was humid. We still managed to knock out 100 burpees.
    SYITG

  • 4 Corners Core – from Einstein

    Warm and humid today – but it’s always a couple degrees cooler atop the Justice Center Parking Garage.

    Warmup: toe touch, arm circles, snap crackle pops, hi jack hi jills, side straddle hops, vertical penguins, grass grabbers, imaginary jump rope, scissors, etc.

    Thang: core exercises at each of the four corners of the parking deck, with running, bear crawling, lunging etc. to each corner.

    Plenty of chatter today, with Jose10k and Moby sparring as usual, and BBQ kept us entertained with his nature boy observations. It was a splendid sunrise, with a brilliant three quarter waning moon to the West. Fletch spotted a cumulonimbus cloud.

    DarkWingDuck prayed us out, with intentions abound.

  • From the Bayou to Bosnia – from Maneater

    On a humid June morning at the Coliseum five PAX assembled to set off on a journey across the world. While the environment may have seemed like Thibodaux, the PAX were actually transported to a small village between two craggy mountains in the eastern European country of Bosnia-Herzegovina. The town, Medjugorje, has been host to Catholic Pilgrims from around the world for since June 25th 1981. And on this day after the 43rd anniversary of the first visitation on Podbro (Apparition Hill), the PAX set out on our own spiritual journey.
    The Thang:
    1. Pray the Glorious Mysteries of the Rosary as PAX rucked towards St. Joseph cemetery. PAX provided their own rosaries, YHC added a 4 ft long stone Rosary which weighed around 7 lbs, this one would be held by whomever lead each decade.
    For 20 minutes and about 1 ¼ mile PAX prayed all 5 decades. Making it through the “Hail, Holy Queen” before all of the PAX including YHC had a complete brain fart and forgot the first line of the Final prayer……I blame it on the humidity.
    2. After arriving at St. Joseph PAX took a moment to pray for the Holy Souls in Purgatory with an Our Father, Hail Mary, and a Glory Be.
    3. Ruck to Stock Rock to climb “cross mountain”.
    On our ruck back from St. Joseph Cemetery many conversations ensued including camping trips, and bachelor parties gone wrong. Then in the shadow of the Colosseum a silhouette emerged. The majestic gait, as If floating on a cloud, and smirk of a man who has seen some things, made it abundantly clear who this towering figure, fast approaching, was. None other than Popeye. After explaining to Popeye we still had a mile to go and a mountain to climb, he eagerly joined. In an instant our platoon of pilgrims had grown by one. More conversations about bridge runs (obviously that was a Popeye and Honeysuckle lead convo) and other topics happened. As we summited the Himalaya of Healthcare, that is Stock Rock, a cross came into view. Granted, It wasn’t the 30 ft concrete cross of Medjugorje’s Cross Mountain, but it was good enough. No, this cross was green…..and on the back of an adjacent medical building…..and had the words cancer center written under it. But it was a cross, and it was visible. Beggars can’t be choosers. So YHC made do. YHC then orated a little (big surprise there, I’m sure) about some of the cool things about Medjugorje like cross mountain’s construction, faith in the face of communism, and St. James church.
    PAX had made it to the top of the mountain, and to the foot of the (kind of) cross. Our pilgrimage was coming to an end. At the end of our ruck Pax completed roughly 3.5 miles, and a Rosary. That’s a great way to start a Wednesday if you ask me.

    SYITG,
    Maneater

  • It’s the Final Countdown!!!! – from Jose10k

    7 HIM took the red pill this morning to push themselves in this awful humidity. Einstein and YHC took off early for the prethang. A quick mile before the start of the beatdown. We returned to the flag to see 5 men eager to go, but something was missing. I left my gloves on the bench, but “someone” decided to walk off with them.
    Quick warm-up where Brexit (his first post at the Gipper) learned some new warm-up exercises. He also learned that when he posts with these gentlemen with wordly wisdom, being 38 brings the hate.
    The Thang: Simple countdown from 10. 10 reps of 3 exercises, run a loop, 9 reps of each exercise, run a loop, etc… The exercises: burpees, jump squats, big boy sit-ups. Finished up with 5 minutes of Mary including a Covington favorite: wife pleasers!
    COT with intentions for Moby’s friend Joseph, Einstein’s Daughter is expected a daughter!
    DarkWing Prayed us out. Thanks for joining me today/reading this backblast!. Come out and join us tomorrow at 5 am at the Scramble for some BEAST exercises! Zoolander is bringing the pain for his anniversary this weekend. SYITG

  • Just the facts, creativity tank is on empty – from Russo

    Right at about one million degrees and 345% humidity this morning for Pax of 3.

    Warmup (all 10x)
    – SSHs
    – toe touches
    – Torso twists
    – Arm circles
    – hillbillies

    Thang
    Mosey around old Mandy, stopping every block or so to do a 5-4-3-2-1 rep for different exercises.

    Group 1 Reps/ exercises
    5 T merkins
    4 Peter Parker’s
    3 Wide merkins
    2 8 count body builders
    1 Burpee

    Group 2
    5 SMCs
    4 Ballerina squats
    3 Imperial squat walkers
    2 Star Jumps
    1 Smurfjack

    Group 3
    5 Leg raises
    4 Crunchy frogs
    3 V ups
    2 Gas pumps
    1 Big Boy sit-up

    After block 3, we performed all three groups before continuing on.

    At the seawall, it was the modified “Steve circuit”, all 10x IC, sans those step downs he loves so much.

    -freak Nastys
    -BSSs
    -Step ups

    Reverse! On the way back and at home base, we reversed the rep count (e.g., 5 burpees, 4 8 counts, etc.)

    Wrapped it up with some Mary:
    – penguins
    – Wife pleasers
    – Freddie Mercury’s
    – hello Dolly’s
    – Rosalitas
    – 1 minute or so plank

    Quick COT and we were done for another day. Gentleman, as always, enjoyed the comraderie, even if I was quiet because it was brutally hot and I was sucking wind throughout. SYITG