F3 New Orleans

Category: Backblasts

  • Baby it’s cold outside – from Jose10k

    We ran, see how easy it is to write a backblast Steve!

  • Abstravaganza – from Safety Valve

    It was a chilly morning at The Den. Seven of the PAX decided they were up for a little cold weather. Looking at the forecast, YHC knew we had to continue moving to stay warm. This, coupled with a Smooth request for an entire ab workout on the previous beatdown day, YHC came up with the following:

    Warmaramma
    SSH
    Imperial Walkers
    High knees
    Butt kicks
    Mountain climbers
    Arms circles forward and backward

    Thang 1

    6 rounds of Dora – partner 1 does exercise, partner 2 runs around civic center, then switch, before changing places each time partners have to do a buy in of 3 burpees.
    100 crunchy frogs
    200 Freddy mercs
    300 LBCs
    400 Penguins
    200 crunchy frogs
    300 Freddy mercs

    To be honest, YHC thought this would take longer than what it did. The PAC breezed through core work. So YHC just added more and more exercises until 10 minutes remained.

    Thang 2
    Burp Mlcleven = 11s with burpees and merkins. Brought us to the end of time perfectly, even though AB continued to want more and tried to convince the PAX there was still 14 minutes remaining.

    COT, announcements, prayer request, and pope prayed us out.

    YHC never misses a chance to grant a workout request from another member of the PAX. Thank you Smooth for the idea. Appreciate everyone for getting up and showing up. Always great to lead this group of men.

  • Frisbee and Burpees – from Fracsac

    The Mothership happened today with a visit by Goose from Thibodaux. Ballast, Heisenberg, Revit, Catfish, Bongo, Dax, Tool, Kennah Brah, Squints, and YHC brought us to 11.

    Disclaimer made, then mosey.

    Warmup at the peristyle with some regular stuff and included TIE Fighters. #IYKYK
    Ended warmup with a mental challenge. Count to 16 SSH in cadence than to 22 in silence. Penalty for non compliance was 10 burpees. Spoiler alert: we did 10 burpees.

    Move to great lawn for variation of BLIMPS to recognize NDSU in FCS playoffs. 5 more burpees ‘cause the pax called their mascot a buffalo.
    1 cone in the middle with 5 cones on the outside. Start with 5 burpees in the middle and then bear crawl to an outside cone to do next exercise. Always return to middle cone for 5 burpees.
    10 Lunges, 15 IW, 20 ‘mericans, 25 PJ, 30 squats.

    Mosey for a while with a Bison run. Last man sprints to front of column and tosses frisbee to last man, continue until all get a shot.

    Ring of fire in front of sculpture garden entrance. ‘Mericans, squats and then monkey humpers (just as a nun was walking by – not my best day).

    Mosey and pass the frisbee across at least 4 pax. 5 burpees for the one drop.

    11s at the bridge behind Cafe du Monde. Jump squats on one side and V-ups on the other side.

    Some frisbee practice at Pops band stand with SSH.

    Finish with some Mary then back to the flag.

    55 burpees total. #ironsharpensiron

    CoT

    SYITG

  • 🎶 8 Crazy Nights 🎶 – from Bolt

    “It’s Hanukkah…Bitches,” was YHC mantra as I arrived with a whole five minutes to spare before giving the disclaimer. KnOTs headed their way while the real men headed to midfield.
    
    The festival of Hanukkah celebrates the triumph of light over darkness and spirituality over materiality as well as the miracle of the much smaller group of Jewish soldiers taking back the temple from the occupying Greeks, who then were able to keep the lantern burning for eight days with only one day’s worth of consecrated oil.

    Warmaorama included the requisite Rapper’s Delight and all the usual movements; considerable mumblechatter ensued, mainly from Fracsac, but YHC was unfazed by it—mainly bc I couldn’t hear Frac over the sweet musings of The Sugarhill Gang.

    Morning call: pax hold incline plank along the play area border while 2 pax call out each of their five pull ups which the pax then merkin and return to plank while the next two head to pull up bars.

    Adam Sandler’s Hanukkah song came on just in time for the above which allowed YHC to segue into trivia during the mosey to the rock pile which of course included burpees: 3 for a wrong answer and one for the correct answer; we amassed 11 burpees during this segment. Fracsac called for a skip in the waning minute of a four minute song: 5 more burpees for everyone.

    8 Crazy Nights con roca (except abs): AMRAP 8 reps (nights)/9 exercises(candles of the menorah), 10 minutes.
    OH press
    Squats
    Big boys
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Everyone made it to/through two rounds before time ran out. 3 10-counts before we returned rocks and moseyed back to mid-field.

    The Uptowner “dreidel” otherwise known as the decadie of pain. Roll both die and all pax perform the two exercises/rep counts rolled consecutively and then another pax goes until the timer beckons us back to the flag. During this segment Frac called for another skip which cost everyone five burpees. This pleased the pax, especially Hand Grenada.

    Merkins/Mountain Climbers
    American Hammers/Mountain Climbers
    Merkins/Tricep dips
    Bonnie Blair/something else
    Something/Something else
    O2 deprivation is a thing…

    COT; thanks men. Reach out the MIAs

  • Converge–Disperse–Converge – from Bolt

    10 pax converged upon the Wally “Run” and dispersed after the disclaimer to cover various distances via running, walking, KnOTing and rucking. The ruckers covered 2.81 miles with one split at 16’00” pace. Hawg dethroned Frac as a Strava “local legend.”

  • Count Down Your Reps! – from Bolt

    6 pax heeded the call for HCs the night before and still showed up in the chilly gloom so YHC decided on a full body workout using the outdoor gym. Warmorama of the usual with the now infamous official warm up song.
    Made our way to the gym, changing modes of transport at either third or each light pole: mosey, backward mosey, skip, high knees, karaoke each side, side shuffle each side, open/close gate, lunge walk.
    The Thang: YHC decided on an iteration of a previous workout: count the number of reps performed at each station during round one, add three to that total and count backward for round two’s goal. This tests the theory that the mind gives out before the body does. Muscle fatigue would typically result in less reps each round if the body actually exerted maximum effort yet each pax was able perform more reps in round two for at least one exercise. Moral: picking the goal and counting it down is more impactful than counting up until time expires.

    AMRAP 1 minute work, 15 seconds to switch stations x 2 rounds
    Pull ups
    Decline big boys
    Incline press
    Rows
    Dips
    R/L leg step ups
    Leg raises

  • Have you met my buddy Peter McGroinermerkinplankerjack the mountain climber? – from Russo

    Low 50s this morning at the Pad, where I missed the memo it was “Support the Sad Sack Saints with Shirts” day, as both Pelican and Hammer proudly displayed the fleur de lis on their torsos in a show of solidarity for Dennis Allen. Here’s to win number 21 (versus 40+ losses) as a head coach this week. Pardon me while YHC looks for a job where he will have multi-million dollar salary and only succeed a third of the time (that isn’t a baseball player or politician).

    Warmup (All 1x)
    -Sealjacks
    -hillbillies
    -High knees
    -Toe touches
    -Grass grabbers
    -Torso twists
    -Self love

    Thang

    Mosey to the tunnel and back, where every 45 seconds (or so, rounded) it was one:
    -Peter Parker
    -mountain climber
    -plank Jack
    -Merkin
    -wide merkin
    -diamond merkin
    -groiner

    Once we reached the bridge, we traversed back and forth, still with the same 20 count exercise every 45 seconds (slowed to every trip through the tunnel), this time with 5 jump squats on one side of the bridge, and 5 crunchy frogs on the other.

    Mary
    Conversation got away from us, so it was only IC crunches and American hammers

    COT
    NOR, announcements, and prayer closed us out. Tomorrow Zoolander is up to Q, Grundy has a nightmare on the 17th, before that Bushwhacker has a movie night on the 14th, and before THAT if anyone is interested, our church (St. Timothy on the Northshore) is having their annual Christmas concert (with orchestra) this Sunday, 12/10, with two performances: 3PM and 7PM. Both are free and are a fantastic way to spend an evening. Call it a date night if your M enjoys the holiday season and/or music.

    Thank you to those joining, those reading, and those in general.

    SYITG

  • Leg Day – from Pool Boy

    With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.

    Warmups consisted of:
    SSH
    Imperial Walkers
    Arm circles
    Grass grabbers
    Abe Vigoda’s
    Peter Parkers
    Parker Peters

    Mosey to the Pavillion
    5 Burpee Jumpups – Vagabond said this was a first!!
    19 right leg and left leg step ups. Christmas is 19 days away so why not
    Dips
    Decline Presses
    Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.

    Mosey to playground
    With Partner running the steps to the top of the pressbox
    50 monkey humpers
    100 burpees
    150 jump squats
    200 lunges
    250 crunches
    Finish with some Mary

    COT. Wedding Planner finished with a prayer lifting up the men of F3.

  • Venti – 23341 – from Sea Man

    A slightly chilly morning kept many away from the park and the levy! But the intrepid Venti carried on with a krewe of 6 including 1 FNG. The pack moved briskly at 10 min pace to Starbucks where we had to wait for the Drip to finish. Could have used some of Couch’s Penicillin. Usualy saunter back to the flag. River, Srapes younger brother and first EH dubbed him Huck!

  • Afternoon Delight – 12-6-2023 – from Almonaster

    Snow!

    PAX:

    – SOGO
    – Shamu
    – Almonaster

    Warmup:

    Mosey to the our spot around the Track.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    We ran halfway around the track passing a light up football to each other. Every dropped ball to the bridge was 10 Merkins, after the bridge was 10 squats. It being dark, we had many dropped passes.

    We continued to find Loyola celebrating Christmas! We participated in the event with merkins in the Horseshoe, Burpee’s in the snow, and a good old fashioned snow ball fight!

    We moseyed back to the flag to finish with some Mary.

    Mary:

    LBC’s – 50 IC
    Vladimir Douillie’s – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer