F3 New Orleans

Category: Backblasts

  • Diamonds in the (WET) Rough – from Mayhem

    At 5:29am, we had a total of 4 PAX including 1 KnoTer. By 5:31am, we increased the number by 3. Appreciate Mr. Rogers’ jog to the flag knowing his tardiness.

    Disclaimer followed by a 200M mosey around half the track. Warmups included AVs, GG, PPP, MC, and Arm Circles both ways. Warmup kept brief, as YHC was excited to get the show started.

    200M mosey to the benches near the playground. PAX pair up.
    Derkins as timer / Flutter Kicks (switch)
    Dips as timer / Freddie Mercury (switch)
    Derkins as timer / Big Boys (switch)
    Dips as timer / LBCs (switch)

    Mosey to the open baseball DIAMOND.
    7 of DIAMONDS in the WET Grass (aka ROUGH).

    Rd 1- 7 burpees at each base/home plate
    Rd 2- 14 shoulder taps at each base/home plate, bear crawl home
    Rd 3- 21 Bobby Hurleys at each base/home plate, lunge home
    Rd 4- 28 LBCs at each base, 28 Big Boys at home plate
    Rd 5- 21 Bonnie Blaires at each base/home plate, lunge home
    Rd 6- 14 Floyd Mayweathers at each base/home plate, bear crawl home
    Rd 7- only 4 (feeling soft) 8-count body builders at each base/home plate

    Mosey back near flag.
    2-minute wall sit along fence.
    Bogey led us in some Mary.

    Back to COT.
    Prayers for Pool Boy’s M’s positive results, Wedding Planner’s 3rd not feeling well and Bogey’s upcoming travels.

    Happy to lead these men this morning.
    Pool Boy said “top 5 hardest workouts”… I consider that a WIN!
    SYITG

  • Why not run – from Safety Valve

    We were 5 PAX strong on a beautiful Tuesday Tuff morning. On arrival, my eyes went to one thing. Animal had returned. Buried under multiple piles of theology and philosophy books, it emerged to be donned on someone else. We wait and see who would be worthy…

    Warmaramma
    SSH
    Imperial walkers
    Mountain climbers
    Willie Mays Hayes
    Windmills
    Arm circles – forward and back ward

    This is when it fell to pieces. The groupme message that changed the world. Paradiddle wasn’t going to make it. The wall of smoke on Highway 311 was to great even for the winner of IPC week 2. Props for waking up and driving farther than all of us to better yourself. We never have to look far for inspiration.

    Thang 1
    Battan death March – 1 mile single file Indian style running around Rich mans loop with the last man having to drop and do 5 burpees before sprinting to catch up with the PAX. With just the 5 Amigos it meant most took 2-3 turns on burpees, but this group was up to the challenge.

    Thang 2
    To the dismay of most and the “Okay” of Smooth, the PAX continued with another mile of running rich man’s loop. At every other light pole we stopped for a 90 second AMRAP. First light pole stop was merkins, second were squats, third were flutter kicks. Americas Best enjoyed the latter the most as with every flutter kick came a flutter fart. He seemed swifter after the first round. This continued the entire mile with alternating running and nurring between stops. YHC pushed the PAX to at least match or beat their previous number of excercises completed on the first AMRAP. Enron beasted up and beat his first numbers at every other stop. Finished at the stage with 6 minutes left on the clock.

    Thang 3
    7s – done at the stage with merkins and jump squats.

    Mary involved 1 minute of holding six inches.

    CoT – announcements were made… We confirmed that Pope definitely wasn’t kidnapped and was probably still sleeping in his bed… Animal was given to the swim team prodigy of Shreveport, Enron for pushing to beat his AMRAP number again and again, prayers were raised for all the mommas and babies, cardinal prayed us out for another one in the books. Thank you gentleman, for waking up and showing up with me.

  • Pit Stop at the Cindy 400 – from Hogs Breath

    Practice run; Week three of iron pax challenge

    YHC awoke, made a ritualistic Cup of Joe and wrote out the IPC on a whiteboard, with an orange marker. Then travel to the 007 to prep the battle space for the beatdown.

    The orange marker looked great in a well lit kitchen, however, in the Gloom, the color was not so great. YHC received a text from Pass interference, he fartsacked!

    The beat down was this week’s third iron packs challenge titled the Cindy 500! It sure was a challenge!

    Both packs got all the way through round four before time hit at 6:15. Not wanting to keep these HIM 2.0s waiting, YHC called it. So the beatdown was a good practice round for IPC week three!

    All in all, it was a great beatdown in the cool, fall weather!

  • Saints hangover – from Russo

    YHC was not moving swiftly to let his feet hit the floor this morning, but as always, glad they did, because we finally made it into only the upper 60s for a clown beatdown. There’s nothing sad when we have a break from stifling humidity and local sports teams were victorious.

    Thang

    Good ol’ deck of death. Rep count and exercise were based on suit and number. Deck was split into four groups below.

    Between groups YHC moseyed among the various columns like one of those obstacle course dogs. They do it better.

    Hearts – freak nastys
    Diamonds – step ups
    Spades – durkins
    Clubs – BSSs

    Hearts – shoulder tap plank jacks
    Diamonds – lunges (2 is 1)
    Spades – Monkey humpers
    Clubs – donkey kicks

    Hearts – ballerina squats
    Diamonds – SMCs
    Spades – imperial squat walkers
    Clubs – Star jumps

    Hearts – leg raises
    Diamonds – V ups
    Spades – Gas pumps
    Clubs – Crunchy frogs

    COT, Name-o-Rama, and prayer to close.

    SYITG

  • Brick by Brick – from MANCHOVY

    We had twenty PAX today at the Skinny. We started with a quick lap around the golf course parking lot and back to the track. We found a lighted spot for warm-o-rama – 25 SSH, 10 grass grabbers, 10 count stretch right leg, 10 count stretch the left leg, 10 count self-love, and 15 count hillbillies.

    After warming up, we moseyed back to my car in the parking lot to retrieve bricks – square pavers approximately 7.5 in. x 7.5 in. x 2.25 in. weighing about 5-6 lbs. each. The PAX received two pavers each and moseyed to the golf course club house.

    At the clubhouse we partnered up for partner blimps. One partner ran while the other did the exercise and switched when the runner returned. When running we alternated among prisoner runs with bricks overhead, farmer’s carry with bricks at the side, and no bricks. The lunges and squats were performed with the bricks. Some PAX included them on other exercises.

    We then moseyed with bricks over to the bandstand. At the bandstand it was 20 American Hammers with bricks in hands, 20 big boy sit ups with bricks, superman’s with lat pull downs x 15, a set of Jack Webbs 1 to 10 merkins with 2 to 20 air presses with most PAX using bricks.

    We recovered to our feet and paired up again for Dora. Dora exercises performed with bricks in hands– 50 Nolan Ryans each side, 100 overhead claps, 200 LBCs. Runners did not use the bricks this time.

    There was more on the list for the shelter, but we ran out of time after Dora. So we put the bricks away, returned to the flag, count off, name-o-rama, announcements, intentions, and prayer. Congrats to Pastie on the coming addition to his family. No one took me up on the offer for a post-work out cooldown of unloading bricks from my car.

  • 3 Steps Forward and 1 Step Back – from Charmin

    Warm up:

    15 SSH
    10 Grass grabbers
    10 neck rolls (on your own)
    10 of each arm circles forward, bacwards, seal claps, t-claps, chinooks, and mnc’s.
    14 kid n plays ( a new one Russo on the Northshore came up with, where it’s a backward lunge followed by a high knee extension to the front)

    Mission check: penalty 5 burpees.

    “To plant grow and serve small workout groups for men for the invigoration of male community leadership.”

    I won’t say who, but the group did have to do 10 burpees.

    10 mountain climbers
    5 merkins (focus on perfect form)

    The thang

    Run forward three light poles – backwards walk one (back towards light pole #2)

    When get to playground (which took longer than expected), 7 perfect form merkins

    Exercise equipment, where each Pax picked a piece of equipment and YHC was the timer of 10 big boys. Rotate counter clockwise until all exercises were done.

    2nd half of lap is run forward two light poles and backwards walk forward to 3rd lightpole (lit lights only).

    YHC posed a question of how are we striving to fulfill the mission of F3 in our daily lives.

    Get back to start we planked until all pax shared how they are and will strive to advance the mission of F3.

    Ended with 10 perfect form merkins at the flag.

    In prayer, YHC mentioned that the Lord calls us to perfection, and often, once we complete something easy we are asked to complete something more difficult. The goal is to always push forward and complete the mission.

  • To Hell with the Devil – from Akbar

    And the devil is running (and the title album of Christian metal band Stryper’s 3rd album.) After Iron Pax week 2 and the BDE Burpee Mile – feet, shins, and lower back hurting – YHC went back to the basic building blocks. The good ole Four Corners.

    Conditions: 67 degrees!

    PAX: Bushwhacker, Duke of Hazzard, Moby Dick, Waterpik, Hammer, Akbar, Turbo Dog

    Warm Up: SSH, Hilbillies, Imperial Walkers, Cherry Pickers, Self-Love, Windmills, Grass Grabbers, High Knees, warm up jog down to the first block

    Thang – 4 Corners
    2 exercises x 10 OYO at each corner of the court, with block carries in between. Rinse and repeat until time. Instead of Christian Rock, or Heavy Metal, we opted for Grover’s Camp playlist.

    Rounds
    (1) Chest Press, Rows
    (2) Shoulder Press, Prisoner Squat
    (3) Skull crushers, curls,
    (4) LBC, Freddy Mercury

    Mary: LBC’s, JLo’s, Plank, Mountain Climbers, Little Manny Crunches

    Great to start my week off with y’all.

    SYITG – Akbar

  • The Renni Rides Again – from Fracsac

    4 Pax strong at the Renaissance. Warmup with regular stuff facing the bacon. Route 66 with burpees at the light posts. Follow up with some ring of Fire at the Singing Oak. Stopped off for step ups and dips on the board walk, then ‘mericans at the steps of NOMA.
    Ended with 5 Sunday mornings and 5 minutes of Mary.

    CoT

    SYITG

  • The BDE Mile: Fruit of the Sea – from Yankee Joe

    Saturday, September 16th, 2023 marked the third week of IPC – The BDE Mile.

    Today, for no particular reason, we decided to go for a little run.

    So, after warmarama, we ran to the end of The Peltch, and when we got there, we thought maybe we’d run to the gate of the EDW football field.

    And when we got there, we thought maybe we’d just run around the track.

    Now, thinking since we’d run this far, we would add in five BDE burpees after each lap. And since we’d done that, maybe we’d just run another lap. And since we’d done this already, we thought, “Why not add in five BDE Merkins?”

    Now, looking at the routine we’d created, maybe we would just repeat that routine for 45 minutes…nonstop.

    And that’s what we did. We ran clear around the track for 45 minutes, alternating between BDE burpees and BDE merkins.

    No particular reason. We just kept on going.

    We ran clear around the track. And when we got there, we figured since we’d gone this far, we might as well turn the corner and just keep on going.

    And when we finished another lap and completed our BDE exercise, we figured since we’d gone this far, we might as well just keep right on going.

    When we got tired, YHC complained…a lot.

    When we got slow, we were lapped by Paradiddle, Goose, Pope, and Enron. Several times.

    When we started crumbling, Popeye found four extra running gears, smiling the whole way.

    When we needed a boost, Jack B Nimble offered high fives and Tractor danced us into Elysium.

    When we needed to know how much time was left, Duke asked on our behalf.

    When we were struggling to put one foot in front of the other, Safety Valve talked us through the pain with his calming, cool side of the pillow, voice.

    When we got into our own heads, Lil’ Cuz recounted scenes from Malcolm in the Middle.

    When he had to drop a deuce, Smooth…you know…dropped one.

    We just felt like runnin’.

    For some reason, what we were doing seemed to make sense to us.

    Papa Goose always said, “Put your ass behind you before you can move on.” And I think that’s what our running was all about.

    We had run for forty-five minutes and zero seconds.

    Then we said, “We’re pretty tired. We think we’ll go home now.”

    And just like that, our runnin’ days was over…well until Honeysuckle’s VQ.

    COT and Lil’ Cuz in The Middle prayed us out.

    Gentlemen, today was a whole different brand of suck. It never gets old how when this group gathers together, we achieve something that would be dang near impossible on our own. I can’t count how many times I wanted to quit this morning in a fit of childish tantrums. In those stupid moments, Smooth Operator would, with ear to ear smirk, tell you to stop making excuses. Then he would gleefully point out that wearing his Hawaiian shorts was perfect since he was living the dream in paradise every day. The ROI on this free men’s workout is off the charts.

    SYITG,

    Yankee Jeaux

    ————————————
    IPC Week #3 – The BDE Mile

    Format
    – 45min AMRAP
    – 400-meter track with 100-meter increments clearly visible

    The Thang
    – The workout begins when the timer starts
    – 400-meter lap
    – 5 BDE burpees
    – 400-meter lap
    – 5 BDE merkins (AKA – hand-release prisoner merkins)
    Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin

    Repeat until time is called.

    Scoring
    – Total number of meters rounded down to the closest 100 when time is called
    – For example, if time is called and you are between 880 and 890 meters, your score is 800 meters

    Top Scores:

    – Paradiddle – 17 laps (6,800 meters)
    – Goose and Pope – 16 laps (6,400 meters)
    – Enron – 15 laps (6,000 meters)

  • Easy as 1, 2, 3 plus an FNG – from Bolt

    The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.

    The Thang:
    Dry dock ladder up the bleachers
    Squat ladder in reverse count down the bleachers, mosey to playground.

    Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.

    Easy as 123 (AMRAP):
    Chest press 1 min (really made the burpees tougher)
    Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
    Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)

    Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???

    Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.