F3 New Orleans

Category: New Orleans

  • D.O.N.T.S.K.I.P.L.E.G.D.A.Y.

    “You cannot build a great house on a weak foundation.” – Chinese proverb

    11 battle-ready men gathered around the flag in the Okwata gloom.  Tclaps to Wanker (FNG) for posting, and Tclaps to Bubba & the F3 excuse page (http://f3nation.com/top-five-eh-excuses/) for the EH.  I decided to continue the theme that Tool/JV started of spelling the workout, so YHC decided to make it a game… a.k.a. Wheel of Fortune #lexicon… and no, you cannot buy a vowel, Pat!  Whoever guesses gets a prize.. Anyway…

    DISCLAIMER

    The Thang

    What is this….? the fountain is on!  Thanks, Mitch! So we mosey around it in the usual fashion and mix in some “follow the leader” callouts like high knees, butt kicks, karaoke… then over to the levee for the first word.

    COP #1: Word One (_ _ _ _)

    D uckwalk – OYO: over the levee and back
    O ld Flame Drills – 10 x ea: Runner’s Squat/Scorpions/Bulgarian Split/Bridge (Right Leg then Left)
    N ewton’s Cradle – 15 x IC: Start in high plank, then left arm out perpendicular to body (one), back to high plank (two), right arm out perpendicular to body (three), high plank (COUNT)
    T empo Squats – 30 x IC: Down (one, two, three), Up (COUNT)

    Mosey down the levee a bit and circle up.

    COP #2: Word Two (_ _ _ _)

    S -Progression – IC: 15x Smurf Jacks, 20x Sumo Squats, 20x Squats, 10x Squat Holds (Low), 10x Squat Pulses (Low)
    K ing of Hearts – OYO: Suicides up the levee while varying how you do them.  First set forward run, Second set backward run
    I mperial Walker Squats – 20 x IC
    P eoples Chair to Lunge Holds – Q Command: Hold low squat (legs together), and alt. back lunge holds

    Mosey back to original grass area, but in transition, Kim Chi guessed the correct answer!!!  His prize was to lead the Pax with 10 x Burpees OYO…no one went bankrupt… Awesome!

    COP #3: Word Three (_ _ _ _ _ _)

    L unge -Progression – IC: 15 x Single Leg Lunge, 10 x Low Lunge Hold, 10 x Low Lunge Pulse.. (Right then Left Leg)
    E lectrifying Abs (Elevens were the plan..but no time) – On your 6 – IC: 20 x Alt. Heel Taps, 10 x R. Leg lifts/curls, 10 x L. Leg lifts/curls, 8 x Both Leg lifts, curls
    G lobal Warming – Q Command: Hold Al Gore, and shuffle right in a circle… Q says down – Pax does a merkin, and switch shuffle direction… keep going until we heat up that patch of Earth.
    D  onkey Kicks – 15 x IC: High plank, and walk feet to hands… jump feet up to the sky, and land on left side of body, then jump them high to the sky and over to the right…repeato
    A bs – IC: 15 x Crunchy Frog, 15 x P90X Scissors
    Y oga – One vinyasa due to time

    Back to the flag for COT, which included Countorama, Nameorama, Shoutouts, and Prayer.

    Naked Man Moleskin

    Do something that is hard to obtain…always take the tough road… It’s the tough way that makes you grow as a leader.  #CSAUP

    That being said, GO Ruck signups are running now! The CSAUP Event is 11/11/16.  Mark your calendars and email YHC if you want to reserve your spot…they are filling up fast!

  • Planks & Moguls

    Pre-Thang

    YHC had a late night at a soft opening of the Ponchatrain Hotel and didn’t get the BackBlast written until last minute.  That usually means burpees will be the beat down culprit.  So not a moment was spared after the disclaimer with a Slaughter Starter: start with 10, then 5, Nice of you to join us Yankee 10 more, 5 more for good measure.

    Warm-Up

    Mosey down the track to the back corner of the park for a COP:

    • IC: Seal Jacks x 30, Monkey Humps x 20, Imperial Walkers x 20, Arm Circles x 10 each direction

    The Thang

    Mosey back down the track to the lamp post alleyway and partner up.  One partner will run to the last lamp post, complete 5 burpees, run back to partner, and flapjack.  Other partner performs exercise while waiting.  Repeat 4 times until both partners have completed the following exercises:

    • Plank Walks, Plank Jacks, Moguls (plank to half burpee jump up on either side of legs), Hip Slaps

    Mosey over to the rotunda for a little Mary:

    • IC: LBCs x 40, Dying Cockroach x 30, Russian Twists x 20, Pickle Pounders x 10

    Mosey over to the pavilion and partner up again.  One partner does 10 Decline Merikans on the picnic table while the other goes Balls-to-Wall.  Pyramid down the merikan count to 5 and flapjacking until both partners complete.

    Mosey back to the lamp post alleyway.  Some mumble chatter occurred during the last rendezvous of planks about wanting to end of burpees.  So do 15 more burpees.

    Mosey back to flag.

    Name-O-Rama: 21 men decided not to Fartsack this AM.

    Shout Out:  Prayer requests go out to Mr. Awesome as he’s going through the adoption process.  All thanks to the Sky Q for helping us become better men.  Go out on this Hump Day with gratitude.

  • Feel the Bern

    8 men met in the Mid-City Gloom this morning.  Missing a few of the neighborhood regulars, but glad to see Shorty back from his Anniversary Vacation.  We can’t live everyday in paradise.  Growth happens in humidity and suck.

    The Thang

    Given the warm-ups Q’d by JV and Tool earlier in the week, I felt the need to show that my Arkansas education taught me to spell (at least some basic words); however, as you will learn later, it did not teach me to count that well.

    Warm-Up COP

    • Peter Parkers x 25 IC
    • Up Jacks (RL x 30 IC, LL x 30 IC)
    • LBC x 40 IC
    • Low Country Crab x 25 IC
    • – (aka Plank) x 80s
    • Up Downs x 10
    • Parker Peters x 25 IC
    • Superman x 80s

    Mosey to the Refinery and partner up for some Rocket Man – The true Rocket Man as taught to us by Yuengling is 45 seconds at 100% effort followed by 15 seconds of rest.  We modified this workout to do 40/20.

    Stations – each partner flap jacks before moving to next station.

    • Muscle-ups/Jump Pull-ups (YHC tried to demonstrate a Muscle-up.  Fail.)
    • Box Jumps
    • Pole Dancing (aka The Sloth when modified.)
    • Monkey Greeters – The idea was to face each other while hanging from the monkey bars and then alternate shaking hands with one another.  This proved difficult for all and modifications ensued.

    Mosey to the Foundry, and grab something to hang from.  Your not out until your arms are fully extended or you let go.  Once you are out, start doing burpees until the last man falls.  In honor of the close of the State Primary Season, I’m calling this the Bernie Sanders.  Named for the man that refused to drop out.  T-claps to Cowbell for being the last man standing  hanging.  #FeelTheBern

    Northshore Jack Webb – 2:1 Ratio x 10.  #FeelTheBurn.  #Progressive.  YHC praised Bubba’s Alabama education, as he quickly figured out the number of Air Presses required if the ratio is 2:1.  Then YHC’s Arkansas education got in the way as he flubbed the count after 3.  Arkansas, 49th in Education, #1 in my heart.

    Another round of Bernie.  This time do x-fit push-ups once you are out.  T-claps to Cowbell for defending his title and becoming our presumptive nominee.  What are we nominating him for?  Not sure.

    Mosey to the area near the old tee box for some Mary:  Flutter Kicks x 15 IC; Slow Freddies x 10 IC.

    That’s enough Mary.  More Jack Webb NS style.  We made it to 9 before time ran out.  #RoomToGrow.

    Mosey down Roosevelt Mall back to the flag.  No matter how many times I run down Roosevelt Mall it will always be longer than I think.

    COT

    Romans 3:21-26

    Naked Man Moleskin

    Some ideas don’t work.  Cowbell is a failure, but he’s still better than the rest of us.  Shorty has the Q tomorrow and he better be lying about the Jack Webbs.  Glad I wrote most of this last night – arms are shaking.  The irony of this workout is that we didn’t actually do any pull-ups.

     

  • Tuesday AM sweat-fest

    Tuesday morning, time for the 610 Stomp.  A balmy 78 degrees with what must be nearly 100% humidity – a great day for a morning run.  After mulling it over for nearly 20 seconds, we decide we’ll do the 30 minute run and hit the track for some sprint work.  After the disclaimer, 6 PAX head off down the Bayou St John path.

    In what is becoming an alarmingly regular occurrence, Hawg came barreling in hot, hopped out of his car and joined the group in stride.

    30 minute out-and-back through the morning gloom.  6 minute run, 10 burpees, walk for 30 seconds or so.  Repeat x4, which returned us to the City Park track (which had a pretty hefty crowd this am).

    • Lap 1: 50 sprint, 50 recovery mosey x4
    • Lap 2: 100 sprint, 100 recovery mosey x2
    • Lap 3: 50 sprint, 50 recovery mosey x4

    Mosey back to the flag to seal the deal with 10 burpees.  Q noticed it was merely 6:14, so we re-sealed the deal with LBC x26, which brought us to 6:15.  Q further noticed that his shirt, shorts, shoes, socks were soaked through.  Glorious high humidity mornings.

    Closed with shoutouts to keep in our prayers:

    • Close friend of KimChi diagnosed with an aggressive stage 4 cancer
    • Amnesty’s nephew battling addiction
    • Colleague of JV killed by gunfire in Houston
    • Tool, Tool’s family and his son Brady

    Close with St Ignatius Prayer for Generosity.

    Thanks for a great morning workout!

  • Rock City Crater Fest

    Six veteran F3 gurus posted this am and would later be joined by a seventh. The usual mumble chatter, then the disclaimer, and off in a mosey to the obligatory warm up area. YHC decided to deviate from the normal pre-thang exercises and throw in a few different things from the F3 website. What better way to do this than a M-O-N-D-A-Y warmup:

    M – Mountain Climber x20 IC
    O – One Legged Burpees x5R x5L OYO
    N – Nolan Ryan x10R x10L IC
    D – Dancing Chilcutt x20 IC
    A – Air Sqaured x20 IC
    Y – Y-Arm Circles x15IC (requested by Amnesty) & Y-Press x15 IC (only other options w/Y were yoga or the YMCA Village People stretch…no bueno)

    Grab a rock and mosey to dry area in the baseball field. YHC wanted to hone in on upper body today so this COP consisted of 3 rounds of tried and true rock reps:

    Shoulder Press IC x20, x15, x10
    Curl IC x20, x15, x10
    Row IC x20, x15, x15
    Calf Raises (recovery period for arms) IC x20, x15, x15 (t-claps to Hawg and others for coaxing us into holding the rocks)

    Slow mosey toward the track to line up on the sideline of the field. We were greeted by a latecomer, FNG-Rocky who is a regular jogger at Pontiff and was EH’d by his buddy Marlin.

    Round 1: Drop you rock, Bear Crawl to opposite side (50-60yds?), mosey back
    There was plenty of painful groaning from the PAX regarding the stickers in the grass so we skipped crab walks.
    Round 2: Grab your rock, Side Squat Walk – left side to middle of field, right side to other sideline. Mosey back to start.
    Round 3: Rock Shot Put, right hand across, left hand back (this probably wasn’t the best thing for the well manicured field since the ground was soft and craters are now prevalent. YHC didn’t realize the grass was that soggy…sorry Jefferson Parish and to the kid who sprains his ankle later this week)

    Time was ticking so we skipped the frog hops that YHC planned. Mosey back to baseball field for a brief COP w/Mary:

    Rock Crunch Press IC x15 (hold rock on chest, feet up high in air, crunch in upward motion while raising rock to touch shoelaces)
    Flutter Kicks IC x25
    Rock Crunch Press IC x10

    Deposit rocks and run to the flag. Nothing mind blowing or newsworthy this am, just a solid sweat fest with our Monday faithful. T-Claps to Rocky for posting…hope to see you again. Prayer for several people battling illness and addiction. Sorry if YHC was a a bit dazzed for the COT, all of the cadence count had me winded.

    Thanks for letting me lead.

    Tool

  • In Thanksgiving for Our M’s

    Today is YHC’s 22nd anniversary: yep, on June 4, 1994, JV was made eternally happy. To help PAX remember that date (and also lest YHC ever forget), YHC drilled that date and anniversary into their heads (and arms and legs and cores).

    So in honour of 6-4-1-9-9-4, a set of 33 burpees: first 6, then 4, then mosey to the Great Lawn for another 1, then 9 more, then 9 more, and then finally 4 more. Mosey to football field (that’s now a baseball field):

    A round of Marriage, to emphasise 6-4-9-4 or 22 years:
    Merkins 22 xIC
    Austin Ass-Kickers 9+4 xIC
    Ranger Merkins 6+4 xIC (note to self: great for upper back)
    Russian Twists 22 xIC
    Iron Hulk (merkins and air presses in ratio 1:4): 1 to 10 for merks (4 to 40 for APs)
    Alternating Shoulder Taps 22 xIC
    Groiners (merkin, then thrust feet to outside of arms): 6+4 xIC
    E— Er… (couldn’t think) but Every Girl loves Diamond … Merkins: 6+4 xIC

    Drilling 6-4-9-4 takes practice. So after a nice 22-count pause:
    60 yards of Bear Crawls, then 9 LBCs, then 40 yards of Crab Walk, then 4 Dying Cockroaches.
    60 yards of Duck Walks, then 9 LBCs, then 40 yards of Frog Hops, then 4 Dying Coackroaches.

    To remind the PAX that every marriage has its ups and down and lots of time just running around, a celebration for YHC’s 22 years of marriage. After a mosey down Roosevelt Mall (where Hawg found us) to the beginning of the benches:
    Mosey to first bench for 1 incline merkin, then mosey back for 1 derkin;
    Mosey to second bench for 2 incline merks, then mosey back for 2 derkins;
    Etc., Etc. to sixth bench and back
    Then it was supposed to be one finally short mosey to the first bench and back for one final set of incline and decline merkins–for a total of 22 incline merkins and 22 derkins. But TClaps to Rudy and Radar who moseyed to the 7th bench for their last circle. After all, they weren’t celebrating their 22nd today.

    After a mosey back to the Great Lawn, time for a short round of Mary to celebrate our marriages:
    Wife Pleasers with shoulders off the ground: 6+4 xIC (TClaps to Side Effects who just wanted to keep on going and going and going)
    Hello Dolly: 22 xIC
    Rosalita: 22 xIC
    Wife Pleasers with shoulders on ground: 9+4 xIC

    Mosey back to the Flag for Namorama and prayer in thanksgiving for our wives. YHC, Jingle Vader

  • Back to the Suck…

    After the disclaimer we took off at 5:30 sharp into the thick, still gloom–13 strong.

    The Thang: Mosey over and around to front lawn of TU, where we picked up Revit for an even 14.
    We circled up for SSH x 50 IC, then we moseyed over to TD Jesus for BLIMPS:
    Burpee Broad Jumps x 5, Lunges x 10 each leg, Imperial Walkers x 15 each leg, Merkins x 20, Plank Jacks x 25 and Squats x 30. Plank and wait for the six.

    Mosey through campus to Wolfpack Hill. Group run to the top — running backwards on the inclines. (A pit stop at the middle for a plank-o-rama. Regular, left side, right side, elbows, regular.) At the top we partnered up and did 5 rounds of “ab-stairs”. One partner runs down the stairs and back up, while the other performs the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick and The Plank Walk(Cobains).

    Mosey down the ramps and then the stairs to the Danna Center Quad benches. Dips x 25 IC, Left side step ups x 14 IC and Right side step ups x 15 IC.

    Mosey back to the fountain benches. Arm circles to the front x 15 IC, Incline Merkins x 15 IC, Arm circles to the back x 15 IC and Derkins x 10 IC. Recover and walk to the flag for COT.

    Shoutout by YHC included St. Ignatius Loyola’s prayer for generosity.(Below)

    Lord, teach me to be generous.
    Teach me to serve you as you deserve,
    to give and not count the cost,
    to fight and not heed the wounds,
    to toil and not seek for rest,
    to labor and not ask for reward,
    save that of knowing that I will do your will.

    T-Claps to the PAX for hanging tough. The humidity is definitely back…
    T-Claps and welcome to Bartman who pushed the pace w/ El Wire.

    Good Times!
    Roots

  • Child’s Play in NOLA

    Warm up:

    15 side straddle hop

    20 plank jacks

    15 low slow squat

    20 mountain climbers

     

    Jacobs ladder – Avg. 8 rounds of burpees and merkins on the levee

     

    Intermediary Mary:

    20 flutter kicks

    20 dying cockroach

    30 sec regular plank

    1 min each side plank

     

    Partner shuttle run:

    2 rounds

    Oak alley shuttle run to each light post

    Other partner 5 burpees, 10 merkins, 15 LBC

  • Wednesdays are Booming

    Twelve men trickled into the the City Park gloom this am for the usual Wednesday sweat fest. This was our second week at the Foundry AO which isn’t exactly uncharted territory but rather a twist on the Saturday and Tuesday workouts. City Park definitely has plenty to offer by having ample area to mosey, a track, benches, several workout stations, stairs, and more. After the disclaimer, we were off heading to the other end of Roosevelt Mall. Peeled off for the warmup:

    SSH x30 IC
    Windmill X15 IC
    Arm Circle X15F, X15B IC
    Goof Balls x15 IC
    Line up facing the hill: 5 Burpees, bear crawl to the top of the hill (40-50yds?), 5 Burpees at top of hill

    Mosey to the workout station near the back of Tad Gormley Stadium for a clockwise circuit of upper and lower body reps w/2 PAX on each station:
    Pull Ups x10
    Box Jumps x10
    Dips x10
    Low Slow Squats x10
    Monkey Bar Pull Ups x10
    IPW while waiting (in lieu of planking)

    Rinse and repeat.

    Mosey a few hundred yards to the back fence of the stadium. Use the brick fence ledge and iron bars for:

    Hip Slappers X25 IC
    Calf Raises x25 IC
    Hip Slappers x20 IC
    Calf Raises X20 IC

    YHC botched the cadence on the first few reps of HS but managed to redeem himself. YHC forgot to throw in a round of Declined Merkins which was on the underutilized wienke. Mosey back to workout station for 10 more pull ups OYO.

    Mosey back to grass field (cool setting of oak trees and lagoon in the backdrop) for a Mary COP:

    Flutter Kicks x25 IC
    LBC x25 IC
    Plank Rolls x15 IC
    Russian Twists X20 IC
    Iron Cross x10 IC

    Mosey back to flag OYO. This left just enough time to incorporate the Tuesday ritual of “sealing the deal” with 10 Burpees, however YHC was notified that burpees were omitted from the previous day’s beatdown so we upped it to 20 Burpees, however there was some groaning and moaning so we split the difference with 15 Burpees.

    COT and usual announcements.

    T-claps to the F3 NOLA crew for having 12 PAX at the Foundry and 18 at The Birdcage. That topped off with 3 F3 Northshore PAX at the inaugural Wednesday Covington AO makes for 33 guys posting in the gloom to get stronger and healthier. Good to see the efforts to grow F3 have been working.

    Tool

  • A Hillbilly in NOLA

    Pre-Thang

    After seeing no one was Q’ing on the GoogleSheets, YHC decided to take an impromptu step up to the plate at an AO only visiting once.  Okwata has a long stretch of levee, and YHC just returned from the rolling hills of Kentucky over Memorial Day weekend.  There might be a theme here on this Backblast.  After a quick disclaimer for the FNG (and those who may have forgotten), the PAX set out.

    Warm-Up

    Mosey for a little ways for the first COP to get the blood moving:

    • IC: SSH x 30, Hillbillies x 20, Peter Parkers x 20, Rinse & Repeat

    The Thang

    Mosey a little further down the levee and partner up.  Some mumble chatter around this being the farthest the PAX has ventured from the flag at this AO.  One partner toe taps on the curb like a hillbilly tab dancer.  The other partner runs up the levee, performs 10 squats, and runs back down levee to tag off with partner.  Flapjack with partner pyramiding downwards with squat count to 1.  The PAX should complete levee runs up and down 10 times. TCLAPS to Hawg for his Hillbilly yell with every levee decent.  Although, the last decent was more of a cry for help.

    Mosey across the Lakeshore Drive to get a good view of the sunrise.  Time for a Bring Sally Up.  First half of song is Merikan style, and second half is squats.

    Mosey back towards flag direction and stop at first COP location for the second COP.  Do the warm-up again without the rinse and repeat.

    Mosey a little closer to the flag and end with a Mary COP:

    • LBC x 30, Russian Twists x 20, Box Cutters x 10, Real Freddy Mercury x 15

    Name-O-Rama: 10 men decided not to fartsack this AM, and one FNG came along.  Welcome to F3, Cable Guy, who actually works for AT&T.

    Shout Out: For the FNG, F3 is Fitness, Fellowship, and Faith.  YHC did a quick spill on the F3 life and led the prayer thanking the Sky Q for a beautiful, crisp morning.  Summer is upon us so these crisp mornings will be few and far between until September-ish.