F3 New Orleans

Category: Backblasts

  • Turkey Trot Rucksgiving Plus an FNG – from Bolt

    6 pax heeded the call to accelerate on Turkey Day with what else? A run/ruck because it’s the Wally Run: runners covered 4.5 miles for a 10’00” pace and the ruckers covered 2.7 miles for 15’02” pace.
    Teedy OCP and an FNG were DR from AR for Thanksgiving with Hawg. Boo Boo baited the FNG into naming himself—it was brilliant; welcome Hose Monkey, one of the best names in recent memory!

  • 7 for the Dirty Dozen – from Bolt

    War Eagle asked YHC to Q as we disbanded the Scrim and knowing the Q is a great way to avoid a Fartsack, I obliged. Thankfully, War Eagle kicked off the warorama due to my “turdiness” and allowed me to finish it upon my arrival. There was considerable mumble chatter about my called warm ups the pax had already done and then being too slow for today’s cold plus my JBL co-Q wouldn’t connect so no music—my apologies ladies, FIA meets Uptown…
    Mosey to JPAX with music (finally) for The Thang: Dirty Dozen
    12 exercises/12 reps each, add an exercise after taking a lap down/up the stairs:
    Monkey Humpers
    Shoulder Taps
    Big Boys
    Bonnie Blair’s
    Merkins
    Leg Raises
    Scoop Squats
    Carolina Dry Docks Pl
    Compound Ws
    Burpees
    Mountain Climbers
    SSH

    Congrats to Maytag for making it through round 11 as designed before YHC called for suspension of down/up stairs for time and simply finish that round with all 12 of the exercises so everyone had a final round of 12 exercises equalling 144 reps. Rev Sox was super stoked to have kicked off the morn with a combined 144 Monkey Humpers—you’re welcome!

    I suspect this BD will make a third appearance at an AO near you since no one invoked the song skip rule; that tells YHC it must’ve not sucked and by not sucked, I mean sucked. Honored by your presence and to lead.

  • Disney Zumba – from Smooth Operator

    11/21/23

    Attendance
    Pope
    safety valve
    Wet tap
    Americas best
    Goose
    Enron
    Lil cuz
    Honeysuckle

    YHC slept through 2 alarms this morning and woke up at 4:50 which pretty much set the tone for the beatdown. At 5:10 YHC showed up and didn’t see the Turt wielding Safety Valve, which caused YHC to send Goose to his house for a music box. 2 minutes later Safety Valve showed up and Goose showed back up at 5:16 on SSH 18.

    YHC recently had the privilege to take his family to Disney World. With all the stuff my family had been through in the last 4 months, I figured it was worth a shot to try and capture a little bit of happiness from the happiest place on earth. YHC has a love hate relationship with Disney. I don’t mind the drinks and food that they sell there even though it is more than double what a meal should cost, but YHC’s family loves going and I’m not going to stop them if I can help it. YHC needed a couple weeks to let the idea of this beatdown mature before I was ready to bring this joy to the PAX. Alright let’s get after it.

    Warmarama
    SSH
    Wind mills
    Arm circles
    Cherry pickers
    Mosey to coupon corner for some 35 lb dance partners.

    Thang 1-10
    A few weeks into YHC’s F3 experience, Goose shared a beatdown with the PAX which involves nothing but music exercises and burpees. We did over 200 burpees that day and I thought that was the coolest idea and I developed a love for the burpees that day. Well due to YHC’s experience at Disney and this very fond memorable beatdown, I decided to stick these two in a blender and YHC’s version of Disney Zumba was what came out. Alright let’s get after it.

    The 1st song was meant to be an additional warm up due to a relatively short warmarama. The song was Poco Loco from the Pixar movie Coco. The Pax did mountain climbers for the duration and A-rods (J-lo and pickle pounder) on the trigger words Poco Loco and Mi amor. The Pax knocked this out with relative ease and looked to be hungry for more.

    The next song on the agenda was from Mulan named Make a man out of you. Naturally the duration workout was Manmakers and the trigger exercise was goblet squats. Our trigger words for this song were Huns, son, boy, Mr. and man.

    Song 3 was surface pressure from Encanto. For this song the Pax switched from high, middle, and low Al gore squats each time there was a lyrical break in the song. Our trigger exercise was Bobby Hurleys each time the words pressure or surface came about which happened to be a good bit.

    Our next song I started feeling the Pax giving me some icy stares. The song name was Frozen heart from the hot movie Frozen. The duration exercise was Side straddle hops although there was not many SSH due to the amount of trigger exercises completed. The trigger exercises was goose’s and our trigger words were frozen, cold, icy, basically anything that the Pax determined to represent cold. I’m pretty sure everybody thought this one was cool.

    Next we stayed on theme and did another song from Frozen 2 named Lost in the woods. Our duration exercise was holding 6” and our trigger exercise would be leg raises. Our trigger words were go, gone, lost, catch, chasing.

    The next song , Zero to Hero, comes from Hercules. Each time there was a lyrical break we would switch from high plank to low plank.

    YHC is a big fan of this next movie, if I had to pick a favorite princess movie it would be Moana and Shiny our featured song is a good one. Our duration exercise was Apollo onos and we did burpees for our trigger exercise. The trigger words were shiny, glam, treasure, sparkle, glitter basically anything to do with a shiny. We basically did 3 minutes of burpees once this one was finished.

    The next one is not as well known as the rest on this list. It’s all right from the movie Soul is another good song. Our duration exercise was coupon crunches and our trigger exercise was WW3 sit ups. The triggers were it’s all right and soul. We did a lot of ww3 sit ups.

    YHC couldn’t pass up the Jungle Book Bare necessities since Wet Tap was really looking forward to it. We did Bonnie Blair’s for duration and burpees for a trigger. Our trigger words were Bare, Bear, Bees, Honey, and Paw. We didn’t do many Bonnie Blair’s.

    Our last song which was supposed to be engrained in the Pax’s brains was It’s a small world. We did penguins for duration and WW2 sit ups whenever we heard the worlds it’s a small world in all languages. This seemed to baffle the Pax but we ended up getting whistle bit on 0600 before we left the English language.

    After this we circled up and did COT and prayed out
    Thanks to the Pax who stuck with me. I half expected people to walk out on this one. All in all those who came, put in work, and were probably sore the next morning. Mission accomplished.
    SYITG
    Smooth Operator

  • Dos Pelotas de Futbol – from Moana

    Short Mosey to Zoo Field for Warm-up: Self-Love, Planked calf stretches (right over left, left over right), and windmills. Cut warm-up short due to heckling of Q.

    Longer Mosey to the Fly soccer fields. Q and two others repositioned soccer goals, remaining Pax utilized the time doing burpees.

    Thang – Count off into two teams. Shirts v. Skins soccer. Two balls on field at all times and in play. Any score with the red ball = timeout and all pax 5 merkins. Any goal with the white ball = timeout and all pax 5 burpees. Vigorous play until 6:05ish.

    Long Mosey back to the flag (past giraffes/tree of life).

    COT.

    Pax Present:
    Sandbar
    Goldbar
    Tacos
    Meatball
    Manchovy
    Dinghy
    Wilson
    Wild Turkey
    Angie
    Gabby
    Tinkles
    Peppa
    Pipeline
    Couch
    Lulu
    Walk in the park
    Slow play
    Grape
    Sogo
    Hellfire
    O’Doul’s
    Brown Bag
    Jingle Vader
    Tubesteak
    86
    Quincy
    Dry Socket
    Moana – Q

  • Do Mandevillians Travel? – from Jose10k

    The cool weather came in and YHC was ready for round 2. It was chilly, much different from the humidity from yesterday. Moby was the first to show up, while TurboDog refused to get out of the truck due to the weather. Einstein was next to show up, plant the flag, and the beatdown began. Warm-up: stretches, ssh, neck rolls, etc… That’s when we noticed something…Mandevillians don’t travel well. I wonder what about 190 scares them. It’s just a quick trip to the Gipper y’all, come on man. Any who, we grabbed some coupons to the gravel parking lot we went for some 11’s. Curls on one end, squat thrusts on the other side, rifle carry the coupon between exercises. We followed up with a quick couple of laps to test out this shin. We then did 3 rounds of 11/22 merkins and squats. Followed up with Einstein’s Theory of Relativity (new stretch). You have to come to Covington to learn this one. Moby prayed us out. Safe travels to all. SYITG

  • It’s Now Called Wally Stretch – from Bolt

    YHC posted a call for S&M on mumblechatter and Pillsbury have the HC and so it shall be. Charmin showed up and thankfully had a Pre-K sleep mat for Mr. Rogers who was on the fence about running or S&M. Cheese Steak got his passport stamped and rounded out the crew. Disclaimer and off to the pavilion for today’s session. Mr. Rogers modified a few times, showing off his yoga prowess and unwittingly made himself a future S&M Q and he’ll oblige with sessions co-led by his Broga subscription. Back to the flag where a sweaty Hawg joins the COT;. I’m thankful for the accountability men!

  • So this is what Grandma’s House looks like at 6 a.m – from Jose10k

    With Thanksgiving Break upon us, YHC has the opportunity to bump Russo off the top PaxMiner Q report. Feeling whelmed, underwhelmed, or is it overwhelmed with the energy to get up early this rainy morning to lead a group of HIMS. The perfect number showed up for what I had planned. With YHC still nursing a leg injury, running was not my top priority. Trying to rest it to join JV on our annual turkey trot, so with 4 people, the deck of death was dealt. Each HIM was assigned a suit, and we did a round robin deck of death. Russo=Spades, Hammer=clubs(puppy feet), Shooter=Hearts, and myself (diamonds). There were a plethora of exercises this morning.

    El Guapo : Would you say I have a plethora of pinatas? Jefe : A what? El Guapo : A *plethora*. Jefe : Oh yes, you have a plethora. Well, you told me I have a plethora. And I just would like to know if you know what a plethora is. I would not like to think that a person would tell someone he has a plethora, and then find out that that person has *no idea* what it means to have a plethora.
    Sorry y’all, my mind got distracted by itself. Somehow 8 count body builders and burpees were a top exercise, as was Shooter’s favorite: donkey kicks. Conversations were a plenty. From Van Halen to Van Hagar, from Bill Paxton vs. Bill Pullman. Russo’s disappointment of Desi Vega’s, and how many songs have cards in the title. Y’all think about that one. Last card finished us off at exactly 6. COT and Russo prayed us out. Coffee at Waterpiks this Thursday. Turkey trot at 8 am by the courthouse in downtown Covington. YHC has the Q at the Gipper tomorrow. Thank y’all for joining me this morning/reading this backblast. Sign up to Q, come and post, get out of bed and start the day off right. Headlock your friends, headlock strangers…IF I don’t see y’all before Thursday, happy Thanksgiving everyone.

  • Two Recovering Yutes – from Hogs Breath

    YHC arrived at the 007. Pauley D lumbered in a few minutes later. The two yutes both got out to some cracking and groaning bodies.
    YHC made the audible call and we spent the morning ‘beatdown’ by preforming a recovery mosey and some slow exicon stretches and low impacts (slow butt kicks, grass grabbers, toy soldiers etc).

    There are days for going hard, and there are days for recoveries and that’s what these two yutes needed this am

  • Fuller House – from Waterpik

    Thanksgiving week is upon us! It appears the pax is Trying to burn some pre Thanksgiving calories this week as the pax was 7 strong in the gloom. It’s Always good to welcome F3 regulars at other AOs to the milestone marsh, even if it is only occasionally. Shooter, SOGO, and Jose, thanks for joining us!

    4 corners was on the pre thanksgiving menu today. Reminding me of Russo, SOGO was disturbed how the math didn’t add up as YHC only led the pax to “3 corners, not 4”. But, anyone who has ever to been to my workouts knows the math rarely adds up. So, welcome SOGO!

    Cot, Prayer intentions offered.

  • Fitness, Faith and the Fellowship of the Thang – from Paradox

    One beatdown to smoke them

    One beatdown to find them

    A free men’s workout that calls them home

    And in the gloom it binds them …

    The beacons of Gondor were lit !
    And 13 pax answered. They came from all corners of Middle Lafourche on this humid fall morning for a 2 year YHC Manniversary celebration.

    Members of the fellowship in attendance:

    – The Elven King Hon Suk El from the high castle of Rienzi . His lands and bannermen are many including the Lowes and the Academy. He was accompanied by Royster Princes Ewok and Yelnats requesting burpees for breakfast.
    – The nomadic wizard Goosedalf from the ethereal Oaks. He bringeth 3 wizard apprentices, trained trivia assassins Pope GooseSon and Coyote GooseSon and the most feared sprinter in the land Duke GooseSon.
    – The Scholar bandit known as the Shimmering Lox recently released from his prison studies. The bards will sing of his quads for many generations.
    – King Mudgear of the 12th cedar Fortresses. If a man threatens Merkin Rhabdo he will appear in aid , the legends be true. May his tail wind blow in your favor.
    – The Bard Tom BombaDiddle from the smoking marshes of HomeMaH. No fiddle he cannot play, no score he will not slay but his gas flute is deadliest of all.
    – The Warrior En Ronnie Lillicchh of the High Lands, though many question his name none question his mode of beast. The men of his family must all defeat the Snapping Turla , or be exiled .
    – Captain Pop Aye, the Kings Guard and the newly minted Earl of Sandwich, expert in sword and shield, master of the one word insult, and igniter of groupme flames.

    Thus they assembled the fellowship on this fine Saturday.
    Their fitness was sharp but many tests of faith stood before them…

    Duke!! Roll the Footage , we’re going to Mordor !

    Warmup
    SSH, IW, WM , AC, CP MC

    YHC had trouble keeping cadence due to the loud popping and clicking of joints left over from Safety Valves obliteration of the pax lower extremities on Thursday. He could not be reached for comment but the pax were jumpy at the mere mention of Bonnie Blair’s and I knew we were in for a a battle.

    As YHC was reflecting on his 2 year journey with F3 I noticed some of my favorite things about beatdowns blended nicely with a LOTR themed bd YHC has had on a back pot low simmer for a while. So I compiled my “lessons learned” over the last 2 years and sprinkled in some light Tolkien to put a bow on it.
    Don’t be hasty , one doesn’t simply walk into Mordor!

    Chapter 1.
    The Fitness and leaving your warm hobbit hole comfort zone

    YHC cherishes the moments where F3 has pushed the envelope of my physical and mental comfort zone in the last 2 years. Most ppl from my high school would tell you YHC was “fairly reserved” maybe even the dreaded “stays to himself” but f3 changes a man…
    -Monkey humpers during a cross county meet, no problem.
    -5 inch inseam shorts at a park at 6:30am , why ? cus YJ said so, that’s why.
    -Singing sea shanties during a 5k monsoon, just another lovely morning.

    So we Mosey’d to the Chimney representing our cozy hobbit Hole while training our Hobbit feet.
    Indian run with drop off 3 BBSU
    But today they are Bilbo Baggins sit ups. First sit-up , then right elbow to left knee , left elbow to right knee represents eating both first and second breakfast.

    At Da Chimney :

    Helms Deep Squat Trivia
    Correct 5 burpees
    Incorrect 15 burpees

    1. How old was Bilbo at the beginning -(111)
    2. What is the name of bilbos home? (Bag End)

    Ok let’s talk about the trivia real quick.
    I want you to imagine Dikembe Mutumbo (Pope) and Shaq (Coyote) standing beside a 6 foot basketball goal. YHC tosses soft layups as they swat balls into the rafters and their coach (Goose) nods in silent approval. The rest of the pax were simply spectators as they made child’s play of YHCs “moderate difficulty “ LOTR trivia. A fair warning to you trivia Qs out there, dem Dawson boys play for keeps. Do not bring weak trivia game into the paint.

    Bilbos 111th birthday
    111 big bilbo sit-ups
    Hobbit Walk to chimney , sprint back
    Many variations of the hobbit walk , all were accepted without shame while our local form police was furthering his doctoral study of burpee merkin combos this weekend.

    Helms Deep Squat Trivia
    3.) how many members are in the fellowship- 9
    4.) can you name them all?
    Gandalf, Frodo, merry, pippin, Sam, gimli, Legolas, boromir , Aragorn

    Again yawns from the pope and Coyote and “you knew better Dox” nod from goose
    – 5 burpees

    Chapter 2
    Forming The Fellowship
    Many Races but One Fellowship

    YHC concocted a few race schemes to display increasing difficulty paralleled with increasing brotherhood of F3.
    I tell someone almost every week about F3 and always remark something like “I hate half of these exercises if I have to perform them solo but when it’s with this crew I triple set my alarm to go at 5am in cold rain while swallowing chimchuri farts “ . The magic of the shared suffering , tough to describe but I think the team races help.

    The races would increase by 1 pax each round.
    Winner would pick 10 reps of any exercise for the pax

    1 ) solo bearcrawl – 10 merkins CrawlBear

    10 burpees from Ewok/Yelnats

    2 ) pax wheel barrow – 20 Carolina- swap and wheel barrow back

    3) 3 man carry 25 star jumps

    This sounded better on paper and YHC narrowly avoided being face to face with Paradiddles pair of diddles.

    4 ) 4 pax team lungeWalk 10 Bonnie Blair’s , …team Egnul Walk back to cone which ended up looking like a well oiled machine on the front end and a drunk octopus dying in a hail storm on the return journey.

    Helms deep squat Trivia :
    5.) who plays Aragorn – Vigo Mortesen
    6.) what is the name of the evil that Gandalf must stop in the minds of Moria to save the fellowship. – Balrog

    *At this point not only was Pope guessing the trivia answers AND questions he saw us moseying toward the bridge and was like “Khazad-dum next huh?”
    Unbelievable.
    What are you feeding this kid goose!

    Chapter 3

    The Bridge of Khazad-dum and
    Facing the darkness head on

    During IPC month every year there lies an extra mental challenge. When the Bengay video drops there is no hiding. Crayola stands in front of you just like a Balrog and no amount of staring will change the high rep counts. It’s part of the mental iron sharpening and all you can do is face it beside the pax.

    “7s “ at the Bridge
    6 Freak Nastys (decrease)
    Cross bridge with 2.0s as bridge troll form police while presenting 10 diamond merkins
    1 burpee (increase)

    2.0s were ruthless form police ! #JeauxcomeHome

    Chapter 4
    Finish Strong

    One of my favorite parts of an F3 beatdown is the last 10 minutes. Everyone is smoked. Sweat in eyes, engine on E then some ridiculous thang gets introduced and there’s a perceptible banding together to defeat the task. You think the tank is empty but looking around and seeing others to push for and there’s always more.

    The March to Mordor
    Partner up
    P1 lunges while P2 does 10 mountain climbers , when finishes run to p1 swap and 10 MC

    Goose and Lox won it and handed out some fine dirt pile derkins.

    Back to the flag for round robin Mary.

    Animal shirt to Diddle for skipping LOTR to practice drums. Worth it .

    Intentions for many suffering with illness, families in need and anxieties of the holiday season.

    COT and Diddle prayed us out

    Men it’s an absolute blast sharing these moments in the gloom with you and a privilege to get opportunities to lead.
    Looking forward to another great year.

    SYITG ,
    Dox