F3 New Orleans

Category: Backblasts

  • Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

    October2014

  • Gold, Frankinscence, & Myrrhkins – from Paradox

    These the kings of Thibodaux are.
    Bearing gifts they travel so far.
    Field and fountain .
    Moor and mountain
    Following yonder star!

    Duke! Get the Camels!
    We’re going to Bethlehem
    Roll that beautiful beatdown footage !

    18 pax, with assorted 2.0’s, gathered on a chilly Peltch gloom for a journey…well actually 3 journeys (it’s well documented YHC has a problem maintaining a single theme during beatdowns)

    These leagues of learned men were hungry for a cardio feast and little did they know YHC had a buffet ready to serve from the East….hold it right there…I see you shaking your head…If you have a medical condition that is affected by wisemen puns, please exit this backblast. Your condition will not improve

    YHC rolled in on 2 camel humps after an extended garage search for Balthasar and Melchior but had to settle for jump ropes and tennis balls. YHC then moseyed into a gaggle of waiting magi and saw one foreigner towering above the rest. The unmistakable visage of Toe Loop had the pax in a frenzy and it was great to see him back in mix. Goose screeched in with the Van of Truth right on time. These pax were frankly incensed to get started and myrrhbe just myrrhbe we could go for gold today. Pleasantries, insults, and coupons were dispersed and we got down to business .

    Warmup
    Colder than expected winds from the east and a larger than expected group led YHC to some high rep counts to buy time for internal calculations. Plus the added benefit that nothing gets the pax full attention more than shoulder centric warmups.
    YHC then split the pax into teams of 3/4 (math is an elective at Homer High) each with a coupon and we headed for the thunderDome.

    Journey #1
    Two of today’s journeys would have clearly defined geographic destinations with goals to accomplish, lakes to sit by and a King to honor in the process. Before starting these though, YHC wanted to continue Gooses recent individual appraisals of our first F journey.
    YHC instructed the pax complete AMRAP burpees, merkins , bbsus.
    All for one minute each with a goal of establishing a benchmark for the year. We will return to these quarterly to assess progress and videos of form will be periodically sent to Sheriff Jeaux’s office for review.
    Lil Jon led us in the greatest of motivational hymns and all considered what they would turn down for.

    Journey #2 Santa Fe

    It’s the new year and if we want to set fitness goals then the first step is to know exactly where we are (see journey #1)
    The logical next step is to take a look at your own version of the mall map and find the arrow denoted “you are here “ then have a long think about where you want to be.
    Well, if there is any place in the world where I’d like to be to have a really deep think then it’s prolly an adoration chapel….BUT if there were a second place then it’s right next to that Lake …you know the one…it’s just 80 miles to Santa Fe.

    Dean Summerwind led us and we completed:

    “Santa Fe”- Bonnie Blair
    “Parked” Squat
    “Lake “ – Tin soldier
    With Al gore holds for maybe 5 seconds.
    The pax thoroughly enjoyed it with Popeye adding it to his “play at my funeral “playlist.

    Da Main Thang a Lang

    Journey #3 Arabia to Bethlehem

    We were feeling pretty dang good about ourselves with the 80 miles to Santa Fe so we set our sights a little farther …

    800 miles to make Santa Pay.
    That’s right , Jan 6 is STILL Christmas on my calendar you jolly fat man and we got 800 miles to get to baby Jesus so you better hop aboard , this pain train is leaving the station!

    3 Rounds of reps to complete as a 3 King Trio representing the aforementioned 800 miles .
    We would intermingle trivia and the fine arts to hone our wiseman skills. The trivia was hand selected from ABs learned league sample questions and YHC went easy on the pax with only the “ >50 percent correct” categories.
    There would be burpees on the line and we all know Cardinal does his best work when threatened with cardio. I mean seriously if you grew up a Dragon Ball Z nerd like YHC you can imagine ordinary Cardinal going full Super Saiyan when you challenge his heart with burpees but leverage it with trivia.

    Round 1 – 300 curls
    P1 coupon curls
    P2 run to the gate and back (timer)
    P3 Mountain climbers

    Trivia Round 1
    1.) Fill in the blank
    Mega, Giga, Tera, -blank-, Exa

    The pax made a few educated guesses here but took 5 burpees on the chin.

    2.) Herbaceous plant known as scientific name Trifolium
    Cardinal honored his namesake answering that St Patrick’s trinity Clover was correct and saved us from 5 burpees

    3.) a spiders organ used to produce silk ?
    Goose used his experience Cosplaying as SpiderDad to answer Spinneret and save us another 5 burps.

    After our penalty 5 burpees we stopped to consider what the magi may be feeling 300 miles in. Should we “turn around” ??

    JBL fired up a F3 Thib classic with Bonnie Tyler’s Total eclipse of the heart. (See GroupMe Diagram for belting vs crooning concerns)

    Flutter kicks on song
    Leg Raise on all Turn Arounds

    Round 2 200 Thrusters
    P1 jump rope
    P2 run around thunderdome building

    Round 2 Trivia
    1.) What word is the motto of a western US state, a brand of vacuum cleaner, and what Archimedes is alleged to have exclaimed before he left his tub and ran naked through the streets of Syracuse? EUREKA! Not sure who had credit for this one but they saved us 5 burps.
    2.) Dantes Divine Comedy is an epic poem divided into three canticas. The first is Inferno, what are the other two? PURGATORIO, PARADISIO – Cardinal for the win!
    3.) With the single exception of 1989 when Darrell Waltrip passed the checkered flag on Hoosier tires, every Daytona 500 winner since 1969 has driven on tires from what manufacturer. GOODYEAR
    Pax went 3/3 and enjoyed a pleasant 5 burpees.

    Round 3 – The Home Stretch
    This would have originally been 300 SSH but time required us to adapt the 300 miles into a full Rarajapari sprint home .

    With the goal of bringing your 3 gifts (pax , tennis balls , and coupon ) safely to Bethlehem (the flag) and a penalty of 5 burpees for the last team.
    YHC tried to be slick and set his team on a “around the crapper “ track but we got bogged down in the marsh only rescued by SuperFast and Maneaters willingness to dive into ankle deep puddles .
    It came down to the wire until AB took a dagger to our hearts with a Beckham bending kick to the flag.
    Team Goose took the win and a poorly led team dox ate the burpees.
    (Can someone teach me to futbol’ )

    3 minutes of Mary at the flag to finish where we wafted many backblasts and only dreamed of smelling sweeter incense.

    The counting
    The naming
    YHC gave ManEater the inVESTment for eating those coupon thrusters like they were breakfast muffins.
    Dilly Dilly prayed us out .

    RUN CAJUN RUN SIGN UP
    ITS ONLY A MILE – FEB 17

    Looking forward to an awesome year of progress with you chaps.
    It’s a privilege to lead.

    Epilogue

    The following is an excerpt from the award-winning biography of Dave Mitchell

    “America’s Best of Times”

    Written by the Pax of F3 Thibodaux

    Foreword by Squanto

    Chapter 18 : The Best of Us

    “We buried him on a Tuesday. Tuff was always his favorite beatdown ya know…its where he got his start. Goose at 106 years old, sang a stirring rendition of “Wind Beneath My Wings” followed by Valve ceremoniously sprinkling flourescein into the dirt. A light wind stirred the leaves on that quiet Virginian hillside. We had a few last moments to spend with our friend, the best of America. He looked solemn in that home built brewpon casket. Like any moment he would growl and do one last leg raise. The gray of his beard shimmering like the alpaca vest he had worn hundreds of times in a decorated life of service. We waited around at the grave after, swapping stories of beatdowns long blasted.

    Thats when the great granddaughter of the beast approached us with an envelope.
    “My great grandad had two requests in his will” she said.
    “#1 Make sure Yankee Jeaux is doing full extension Apollo Onos. I don’t know who Jeaux is but make sure he knows he was very adamant about this.
    And #2 Give this letter to the men. She opened it and read aloud.”:

    “In the waiting list of life you brothers were the wisest of men, my true learned league, never forget what we did, it was important”

    She hit play on a small musical device and walked off as we staired out across the fading twilight, the music played and somewhere in the distance a whippoorwill crooned softly.

    “Once upon a time I was falling in love. But now I’m only falling apart. Theres nothing I can do …a total eclipse of the heart

    SYITG
    Dox

  • Rocks & Reps – Dedicated to a Great Family – from Mayhem

    Disclaimer
    Mosey
    Warmerama – AV, GG, HB, PPP, MC, CC*, SSH, 9 burpees OYO
    *CC = Crab Cakes (Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.)

    Mosey to rock pile, select rock of choice

    Mosey to the “flag football field”

    Shuttle runs with 5 stations (run to station, exercise, run start, etc.)

    Rd 1
    1st tree – 9 man makers
    2nd tree – 12 lunges w/rock 2is1
    3rd tree – 16 squats w/rock
    4th tree – 42 curls
    Dugout – 44 rows

    Intermission: Catch Me if you can to the end of the field and back
    Partner up, 1 PAX bear crawls while the other PAX does 5 burpees, chases and tags him to switch

    Rd 2
    1st tree – 9 tricep extensions w/rock
    2nd tree – 12 overhead press w/rock
    3rd tree – 16 burpees
    4th tree – 42 bonnie blairs
    Dugout – 44 merkins

    Mosey to the pavilion

    16 right leg step ups
    44 dips (Rudy picked the number)
    16 left leg step ups

    Circle of Mary
    16 Flutter Kicks
    42 LBCs (including a shout out to April)
    9 X-Factors
    16 Crunchy Frog
    16 wife pleasers

    Return the rocks
    Horses to the barn

    COT
    Announcements
    Intentions – Schaff Family, Scantron’s nephew, Wedding Planner’s daughter
    Prayer

    This beatdown was a dedication to the Schaff Family who was in a severe car accident on New Years Day. Mother of three, loving wife and my dear friend, April, did not survive. The number or reps represent the ages of the parents and three children: 9, 12, 16, 42, 44. Remember how important friends and family are in life, and to cherish each moment because you do not know when things can quickly change.

    https://www.gofundme.com/f/support-the-schaff-family-rebuilding-lives

  • Misty Mountain – 1-6-2024 – from Almonaster

    A stroll up “Beary” Mountain!

    PAX:

    – Gabby
    – Hawgcycle
    – Douille
    – Couch
    – Jingle Vader
    – Subprime
    – Brown Bag
    – O’Douls
    – Tiny Tot
    – 8-Ball
    – El Guapo
    – Rudy
    – Dax
    – Tubesteak
    – Tomahawk
    – King Kong
    – Willie
    – Almonaster

    Mosey to Palm Circle.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Base of the “Beary” Mountain.

    Bear crawl up the ramp to the 2nd level.

    We proceeded with 10’s and 20’s exercises on each end of the Mountain. We traveled all of the way to the top deck and then descended down with two sets on the below levels.
    QUICK FACTS ABOUT BEARS
    There are around 180,000 to 200,000 brown bears worldwide. Most of them live in Alaska, Canada and Russia where the brown bear can still roam vast areas almost unpopulated by human beings and covered in forests.
    – Burpees – 10 OYO
    The brown bear can reach a weight of between 150 and 370 kilogrammes depending on age, sex and season.
    – LBC’s – 20 IC
    Despite their weight, the animals can cover short distances at speeds of up to 50 km/h.
    – Burpees – 10 OYO
    Brown bears are generally loners who will only seek a mate for short periods.
    – Squats – 20 IC
    At birth, bear cubs are blind and naked.
    – Burpees – 10 OYO
    In the wild, these omnivores spend up to 16 hours a day looking for food, which is reflected in the saying ‘hungry as a bear’.
    – Freddie Mercury’s – 20 IC
    Bears have a particularly good nose: their sense of smell enables them to sniff food at a distance of several kilometres.
    – Burpees – 10 OYO
    Brown bears in the wild are mainly active at dusk and at night.
    – Lunges – 20 IC
    In the wild, brown bears can reach a maximum age of between 20 and 30 years. In captivity, they can get even older.
    – Burpees – 10 OYO
    The brown bear is the largest predator still living on the continent of Europe.
    – Penguins – 20 IC
    Descend two levels
    – Burpees – 10 OYO
    – Bobby Hurley’s – 20 IC
    Descend one level
    – Burpees – 10 OYO
    – Vladimir Douille’s – 20 IC
    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Coin Flip – from Tinkles

    First Q of the year so I’ll try a backblast! Hoping it sticks!

    Looking for something a little different we tried a coin flip beat down. Heads = an exercise, Tails = an exercise. If head or tails is hit two times in a row, that exercise is retired and replaced with a new one. The concept has potential.

    Warm up: standard items.

    We started out with heads = burpees, tails = long running loop. First two flips were heads and burpees were dropped for squats. Everyone recalled the probability word problem from 5th grade and deduced this had a 1/8 chance of happening. The 4th heads in a row at a chance of 1/16 did not happen. The whole workout:

    10 burpees
    10 burpees
    30 squats
    Long loop
    30 squats
    30 squats
    Long loop
    15 jump squats
    Long loop
    Long loop
    15 jump squats
    Short loop
    15 jump squats
    15 jump squats
    Short loop
    30 Ukraines
    Short loop
    30 Ukraines

    Back to flag for announcements and intentions.

  • Frisbee Burpee Blast – from Fracsac

    10 pax showed up to kick off Sunday with a bang and found improvement through consistency.
    With the flag planted and the disclaimer given, face the bacon for a warmup at 0630. End the warmup with 10 x 8 count body builders.

    11s on the steps of NOMA. Burpees and squats.

    Frisbee fun around museum. A drop means rolling the die for surprise exercises. First drop came pretty quick with 15 burpees coming up on the die.
    Continue around changing to 5 burpees penalty and fitting in 3 x Sunday Mornings at the back wall.
    Ended with 105 burpees and 10 pax begging for more. Sorry boyz, time is up.

    COT followed by Coffeteria.

    SYITG

  • 13 straight posts – from Jose10k

    4 HIMS took the red pill this morning to put in 5 good miles

  • Grant’s Tomb – from Akbar

    45ish and wet as all get out, a slight modification was needed for this gloom. YHC can handle wet or cold, but not both. So instead of sloshing at the Shaft, we headed to Noah’s Ark for Grant’s Tomb. Ulysses S. Grant’s mug adorns our $50 bill, so we moseyed around doing 50 reps with moseys in between – 25 reps on one side, 25 reps on the other.

    Warm Up: SSH, Grass Grabbers, Toe Touches, Mummy Kicks, Self-Love, Arm Circles, High Knees, Butt Kicks x 15IC

    Thang

    Noah’s Ark – 25 reps at the wall, mosey/run @ 50 yards, 25 reps on the other side.

    George Thorogood’s, Bear Crawl/run, Tuck Jumps
    Freak Nasty, run, Superman
    Renegade Row, Crab Walk/run, Donkey Kicks
    Stone Mountain, run, Merkins
    Step Ups, High Knees/run, Shoulder Claps
    Dirkins, Karaoke, Good Mornings
    Irkin, Karaoke, Apollo Ohno

    Rips – 25 reps on the sidewalk, run across the street and up the stairs, 15 calf raises at the top, descend stairs and run back to the sidewalk for another 25 reps

    Flutter Kick, Mountain Climbers
    Leg Raises, J Lo’s
    Crunchy Frogs, Jane Fonda’s

    At this point, Jose10k mentioned that YHC would never remember all of this, which is partially correct. Especially when the mumblechatter moved to math and quadrilateral mumbo jumbo.

    We may have finished with Parker Peters and something else and moseyed back to the flag for 15 Merkins IC.

    Count, Name, and Shooter prayed us out.

    Announcements:

    January 21- Nightmare after Christmas, 1pm Lakefront. Bring a light rucksack, F2 afterward

    January 27 – Whacker camping at Kokomo. Come and go as you please, bring your 2.0’s, see slack for address

    Run Cajun Run – sign up by Jan 18th, put your teams together. Link is on mumblechatter.

    Krazy Ivan will fall into February this year, dates coming soon.

    Appreciate the post and F2 at coffee.

    SYITG – Akbar

  • Ramping up for the New Year – from Einstein

    A cool 36 degrees at the A1C this morning. The mighty Shooter jumps out of his mirth mobile in shorts and, of course, no gloves.

    After a quick warmup of windmills, sshops, neck rolls, arm circles, scissors, parker peters, toe touch,etc. it was off to the ramp

    On the ramp, starting from the bottom – a set of 11s. Merkins of your choice at the bottom,
    jump squats at the top. Forward run, backpeddle run, left side shuffle, right side shuffle on the return trips

    Then to the upper deck for speed skater drills, star jacks, with core excercises at the four corners. Finished up with the world’s greatest stretch.

    Jose10K prayed us out.

  • Groupie fought the battle of Jericho – from Russo

    Chilly this morning with a stiff breeze that made it feel cooler than the 40 degrees on the thermometer.

    Warmup – 10x IC
    Arm circles
    SSHs
    Toe touches
    High knees
    Torso twists
    Cherry pickers

    Thang
    Walls of Jericho at the Treen Center (7 count of seven exercises 7 times around)

    – LMCs
    – Lunges
    – Star jumps
    – Merkins
    – Monkey humpers
    – Shoulder tap plank jacks
    – Jump squats

    Mary
    3 calf raises each step up the pilot house
    10 IC Freak nastys
    A slalom of the columns
    10 IC flutter kicks
    10 IC Crunchy frogs
    10 IC penguins

    COT, Name-o-Rama, and prayer wrapped us up. Keep in mind Bushwhacker’s camping trip coming up 1/27, and get your team together for Run Cajun Run.

    SYITG!