Category: New Orleans

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.

  • MABA with some make up or lagniappe – from Hokie

    It was an ever so slightly chilly, 36°, upon our arrival, so after a very quick disclaimer, we started with a 300m mosey to get the blood a-flowin’ followed with SSH, grass grabbers and arm circles before lining up along the goal line for the explanation which was short n sweet …

    Do 5 burpees,
    lunge walk 5 yards,
    rinse & repeat to the other goal line…
    100 yards of lunges, 105 burpees

    Lunge back and circle the six so some got an extra 10 – 40 burpees

    Mosey to the rock pile with the instructions to get a rock heavy enough to challenge yourself and bench press for 1 minute.

    Next evolution, EMOM 5 burpees and then bench press your rock

    After two minutes we rotated counter clockwise one position so we could all see who had heavy and who had light rocks 😉

    15 minutes later we moseyed back to the flag for our final 5 burpees and some stretching.

    Thank you for allowing me to lead!

  • A little chill in the air – from Fracsac

    It was a balmy 36 degrees at the View with a cool north breeze creating a fear factor of 26 degrees, but still nowhere near the temps the pax in Fargo ND are experiencing…..

    Disclaimer given,

    Much needed Warmup :

    Typical stuff: SSH, IW, Arm circles

    The Thang

    Grab a coupon, do 10 reps of something and do burpees. Move to the next location, and do it again. Rinse and Repeat. Sometimes we ran from point A to B, sometimes we carried our coupons. Two things for sure:
    1. Completed 100 burpees
    2. 45 minutes total

    End in COT

    Coldest day of the year is no match for the elite of F3! Well, that really only goes for Kennah Brah and YHC…..

    SYITG

  • Cold and Windy Tabata – from Snooze

    Nine PAX decided to test out the adage that one can’t get cold while lifting cinder blocks. While I believe this still to be true, this adage clearly does not account for howling winds along with frigid temperatures. Despite lots and lots of coupon lifting, it was cold. Very, very cold.

    Warm (sorta) Up:

    SSH x 20
    Windmills x 10
    8 Count BBs x 10
    Self-love OYO

    The Thang

    TABATA!!

    40 seconds of work; 12 seconds of rest; 4 rounds.

    1. Alternating Hand Block Merkins
    2. Goblet Squats
    3. Curl Presses
    4. Heavy Freddies
    5. Blockees
    6. Block Swings
    7. Overhead Press
    8. Block Flutter Kicks
    9. Block Merkins
    10. Block Lunges
    11. Block Rows
    12. Windshield Wipers

    This took us right on into COT. As always, thanks for the opportunity to lead.

  • Speed Walker – from MacGyver

    7 PAX showed up Saturday morning to ring in a new year the only way we know how, with a fun and relaxed get together.

    We all got together at the flag and started Warmups, Abe Vigotas x10 Imperial Walkers x 12 Side Straddle Hops x22.

    Then we Indian ran to the front of the Art Museum for AYOP Burpies. Time limit was set by how fast Q could finish theirs.

    We then mozed over to the far side of Big lake for more AYOP Burpies, after that we finished the lake loop at the bridge and did another set of AYOP Burpies.

    At this point burpies and running were old news, and we wanted to keep things interesting so naturally we ran again to the back of the museum for relaxing break of 25x donkey kicks on the wall. After that we ran back towards the Great Lawn stopping at a garden bed for Dips X 12, Bulgarian slow squats X 12, dips X 12, squatsX 20, LBC X22, and Flutter Kicks X22.

    We then finished our trip over to the Great Lawn for a little bit of team work, everyone picked a misery buddy, then one man did Buripes while the other bear Crawled across the field. When the Bear Crawler finished they started Buripes and their buddy started to bear crawl across the field to reunite the pack. Once we were grouped up again we did a murkin ring of fire, followed by Crunchy Frogsx22 Dr. W’s X ( 12 I think) Scissor kicks x22 and Big Boy sit-ups X10. After that we mosied back to the flag for one last set of Buripes everyone was too tired for, then COT

    The following evening Q remembered to write their First BB, in doing so they are pretty sure the missed 1-2 pax who attended and are definitely sure they missed a few exercises and messed up some of the counts, but I guess that better BB’s will come with experience.

  • Caught By the Fuzz (only if you are last) – from Reluctant Yankee

    10 PAX for a muggy but gloomy workout. My last Q for the year. My first backblast for the year I think. I caved to pressure from FracSac and decided I would no longer just leave my BB on Strava.

    So we gathered at a virtual flag and welcomed F3 Flush from Naperville.
    We quickly ran off to the Labyrinth for a warmup. At the Labyrinth we did the normal warmup COP. SSH x 20, imperial walkers x 20, dips on the benches x 20, dying roaches x 20
    What is that I hear in the distance? A train so my plan to loop the FLY is blocked.
    We added the parking garage at Childrens. We were going to run to the garage but we were denied entrance by the security guard after El Wire asked permission.

    Much to our surprise there was a well lit winter wonderland in front of the hospital. We circled up in front of the giant peacock. Hand release merks, lunges, squats, grass grabbers, and windmills. Seeing the opportunity of the empty stairwell at the back of the garage we ran to the top of the garage. 10-Hand release merks at the flat of each level. We ran by the security guard on the way out of the garage and he let Jingle Vader know his displeasure. I made sure to encourage everyone not to be last out – sorry JV.

    Back to the Labyrinth. Used the benches for dips, step ups, decline merks, incline merks.

    Ran to the base of Audubon statue. Wife pleasers, pickle pounders, lbcs, lbts, and dying bugs. IC.

    Then back to the flag. Ran by the tomatoes for Angies List and El Wire. or in order to keep the shoes dry.

    Thanks for the opportunity to lead. – RY

  • Rainy Day – MABA & Sunday Mornings – from Hokie

    On a gray rainy day, 7 Pax gathered under the entrance to NOMA for warm-O-rama

    Thank you Abacus, Catfish, Frac, Mall Cop, Pass interference , and Triple for joining me for a short
    Warm-A-Rama / Stretch-A-Rama of
    Arm Circles Forwards – IC x 10
    Arm Circles Backwards – IC x 10.
    And Spiderman Stretches under the entrance to NOMA before our mosey to the back of NOMA for 40 minutes of EMOM doing AMRAPs

    The MABA Thang

    1. MABA – 1 min AMRAP
    2. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,
    3. Sunday Mornings – 1 min
    4. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,

    Rinse & repeat for 20 minutes

    After 20 minutes, we took a lap around NOMA and then continued for another 8 minutes before moving to the fountain in front of NOMA

    For the last 10 minutes we did
    1. Burpees
    2. Left Leg Step ups
    3. Burpees
    4. Right Leg step ups
    5. Burpees
    6. Calf raises on NOMA stairs
    7. Left leg calf raises
    8. Right leg calf raises
    9-10 Two minutes of burpees

    We ranged from 105-175 burpees

    MABA!

    Thank you

  • end of time – from Jingle Vader

    warm up, up the mountain with blimps, benches, touchdown jesus, etc

  • Naperville beatdown – from Hokie

    F3 NOLA (Okwata) – 12.30.21
    Circle Up
    -Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

    Warm-A-Rama / Stretch-A-Rama
    Motivators from 5.
    Arm Circles Forwards – IC count for 10.
    Arm Circles Backwards – IC count for 10.
    Arm/shoulder stretches.
    Shoulder Taps IC to 20.
    Tempo Merkins IC to 10.
    Tempo Squats IC to 10.
    Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.

    Thang 1
    11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
    10, 1, 1, 1
    9, 1, 2, 1
    8, 1, 3, 1
    7, 1, 4, 1
    6, 1, 5, 1
    5, 1, 6, 1
    4, 1, 7, 1
    3, 1, 8, 1
    2, 1, 9, 1
    1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)

    Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.

    Thang 2
    Head over to the Lakeside area
    “Compass Derkins”
    4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
    Step-ups (R leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.
    Compass Derkins, 5 more.
    Step-ups (L leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.

    Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.

    Thang 3
    “BurpMerk Inchworm”
    All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.

    MARY:
    -Heel Touches IC to 30
    -Various Plank positions
    -Freddy Mercury’s IC to 20
    -Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds

    COUNT-O-RAMA XX PAX in attendance.
    FNG’s???
    NAME-O-RAMA
    ANNOUNCEMENTS/PRAYER REQUESTS –
    COT
    Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
    (End in prayer).

  • Hawg the Conqueror – from Rev Sox

    After 364 days, today is the day when the lies and deception end. Hawgcycle Craig Anthony Parten I has fooled F3NOLA for the last time. He has tricked everyone into believing that was running a 10K every day to raise money for the Special Olympics. He sits on a throne of deceit. This was never about charity. It was about feeding his ego at the expense of humiliating his lowly friend, YHC, Rev Sox (someone who never makes the accomplishments of others about himself).

    Hawg knows the fragility of Rev Sox’s legs, shoulders, and his entire skinny frame. He knows Rev Sox would most certainly injury himself by running a 10K day after day, so to rub Rev Sox’s face in his success, Hawg planned to run a 10K every day in the 2021 calendar year. This way no one would ever see Rev Sox as the superior Pax member of F3 NOLA again.

    Rev Sox assumed this attempt at spiteful humiliation would come to naught. Honestly, who can run a 10K every single day without taking a single day for rest or sickness? Who could accomplish such a feat in those ridiculous flip flops that he insists on wearing? Certainly not an old man from Arkansas whose beard was greying as a sign of his frail, elderly frame. Well, this old man ran day after day after day and soon it became apparent that he just might do the impossible and run a 10K every day in 2021.

    Rev Sox would not allow this to happen. He first spent a 10K with Hobbs and Hawg listing all the various ways that Hawg could be forced out of this adventure. Maybe he would get the flu? Maybe he would be hit by a car? Maybe a rogue nutria would spring from the bushes in order to gnaw on his exposed toes? Rev Sox’s discouraging conversation was no deterrent to either dampen his spirits or to jinx his efforts of fortitude.

    It was time for the physical sabotage to begin. On one normal run through Metairie when Hawg reciting the words to yet another book written by an ultra-marathon runner and distracted from what was before him, Rev Sox sprinted ahead, pulled up a piece of the sidewalk, causing Hawg to stub his big toe in dramatic fashion onto the sidewalk. As he ran, with blood dripping from his big toe and splattering on his leg, Rev Sox mocked him and then cajoled him to just quit. Hawg, as is his custom, persevered to the end.

    A short time later, Rev Sox had the privilege of serving as the Q for Rock City. When he saw Hawg’s arrival to the city of rocks, he knew this was his chance. He positioned Hawg next to some debris following the hurricane during the Mumblechatter before the workout. At the beginning of the workout, instead of running to the rock pile, he led the pack in a warm-up at the flag where Hawg would be forced, with exposed feet, to in the dangerous trash piled up near the flag. This scheme was more successful than Rev Sox could have dreamed as Hawg developed a slight bruise on one toe, but Hawg turned this attack on his feet its by claiming that the bruise was an infection to thereby increase his street cred among the Pax.

    Now Rev Sox knew he needed help to deter the Hawg, first he tracked down one of the police officers who patrols the Wally Run route early on Thursday mornings. Rev passed the officer a couple of twenties in payment for gently striking Hawg with his patrol vehicle during a run. The hope wasn’t to permanently injury Hawg but to simple break his hip and take him out of commission for 3 or 4 days. This backfired as the officer forgot who hired him and bumped into Rev Sox as he pulled onto the road while Hawg and Rev were running past. Hawg had the audacity to use his friend Rev Sox as a human shield, so he could finish his run.
    Ok, one more try. Rev Sox schemed with the person Hawg would never expect to sabotage him on this journey. His wife. Rev Sox began a reading challenge against Hawg’s beloved. Who could read more books in 2021? The goal was to spur Hawg’s love reading, so he would forget to run just one day as he was devouring a thrilling read. Rev Sox and Mrs. Hawg went back and forth all year in their reading battle only for Rev Sox to be betrayed. Not only did Mrs. Hawg fail to convince her husband to skip a run to read a book, but she also humiliated Rev Sox by reading 82 books this year in comparison to his humble 79. Can’t win against the Partens.

    This morning, December 30, 2021 at the Wally Run was his last chance. In run 264, Rev Sox did everything I could think to stop him. The night before, he snuck into Hawg’s house and unplugged his Garmin so it wouldn’t charge in hopes that Hawg would despair as he was unable to record his run. Rev Sox kept him talking so he would tire out faster and quit. Rev Sox started the run a faster speed so he would tire out faster and quit. Rev Sox ran the route backwards to confuse Hawg, so he would return at just under 6.2 miles. Rev Sox shoved Hawg off the sidewalk three or four times. Every attempt was a failure.

    364 10ks in 364 days. Rev Sox could never do it. All those who are reading this, not named Hawgcycle Craig Anthony Parten I, you could never do it. But one man could. He overcame all the odds. He got up when he would have preferred to stay in bed. He went out late when it would have been easier to throw in the towel. So on the morning before the final run, I salute him and honor him for never doing the easy thing on a single day this year. And for never giving up no matter what stood before him.

    2 Timothy 4:7-9 7 I have fought the good fight, I have finished the course, I have kept the faith; 8 in the future there is laid up for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day; and not only to me, but also to all who have loved His appearing. 9 Make every effort to come to me soon;

    Let’s make every effort to celebrate this feat of endurance at City Park on December 31st at 10:00am.

    And tclaps to Tenderloin for his consistency since first coming to a beatdown and to Vagabond for running with that ruck on this morning. I am not sure how far he ran while wearing that pack, but I couldn’t do it.

    – Rev Sox