F3 New Orleans

Category: Backblasts

  • Escalating IPC – from Russo

    75 degrees to start this morning, for a split IPC / non-IPC beatdown at the lakefront.

    Warmup – there was one, but Jose had YHC distracted with discussion of soft hands, tailbone skin, and defibrillators.

    Thang

    7 for IPC week 2 (lots of running, modified burpees and merkins) and 5 for non-IPC, including Steve who joined us about halfway through because the 4 of us were basically camped out in front of his house arguing about the merits of Notre Dame’s schedule and the coaching acumen of Brian Kelly.

    Non -IPC was what YHC calls the Escalator: 10 round of 10 exercises. Each exercise gets a rep count from 1 to 10 depending on round. 55 reps for each total. Or, as Chewy succinctly summarized: “So, Soduku?”

    Exercises
    – Partner merkins
    – Jump squats
    – Leg raises
    – Star Jumps
    – Imperial squat walkers (2 is 1)
    – Donkey kicks
    – Big boy sit-ups
    – Wide merkins
    – Kid N Plays (2 is 1)
    – Murder bunnies

    COT, NOR, Annoucements, Prayer. Big thanks for the healthy Cowbell twins, special intentions for Egg Toss’ mom, Steve’s MIL, and JV’s sister.

    Turkey trot is coming, sign up to Q, show up to get beatdown. Step out of your comfort zone and make a weekday beatdown, even if it has to be the A1C.

    I appreciate all of you HIM. SYITG

  • Slide Ruler at the A1C – from Einstein

    A pleasent 72 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, neck rolls, hill-billies, swimmers, imperial walkers,
    high knees, grass grabbers, butt-kicks, hi jack hi jills, side stretches, etc.

    Thang
    Using the parking lot stripes for a template with 2 parking stripe increments. Perform 2 Burpees, 4 Lunges, 6 Plank Jacks, 8 Squats, 10 Merkin. Sprint to the wall, mosey run back to the starting stripe stepping up two spaces. Repeat 12 times.

    TOTALS:
    24 burpees
    48 lunges
    72 plank jacks
    96 squats
    120 merkins
    12 sprints
    12 mosey runs

    Count-o-rama

    Hogs Breath led us out with prayer.

  • We have a backblast – from Russo

    Thank you Notes for doing most of the heavy lifting.

    Warmup (all 10x IC)
    – Self love
    – Toe touches
    – High knees
    – Torso twists
    – Grass grabbers
    – Imperial walkers
    – Cherry pickers

    75 degrees to start today, as the Pad welcomed back its favorite 2 sons.

    Thang

    Mosey to the lake and back, stopping at each block for some exercises, and to catch my breath after giving blood yesterday. Exercises included:

    – 10 merkins
    – 10 kid n plays ( a new one YHC came up with, where it’s a backward lunge followed by a high knee extension to the front)
    – 10 big boy sit-ups (crunches on the way back to save some tailbone)

    At the lake:
    – Freak nastys (10x)
    – Urkins (10x)
    – BSSs (5x each leg)
    – Durkins (10x)

    Over to Rip’s where it was 2 minutes of calf raises followed by 2 minutes of steps.

    Back at home base, COT, NOR, Announcements, and prayer, in that order.

    Good mumble again today, with a reminder that tomorrow is IPC at the lakefront and in all likelihood, I’ll have a non IPC beatdown planned.

    SYITG

  • Mayhem III – from Mahatma

    Pax are motivated by different things….this time it was “rice”, Minuterice to be exact. Got a text that he wanted to participate in his 2nd beatdown of the week so I looked at the schedule and saw no Q for El Diablo and figured why not. The plan – “Mayhem”! To YHC’s disappointment yet understanding a text came thru from MR that he had daddy duty and couldn’t make it. Well the train was already in motion so let the load be carried on.

    As normal YHC pulled up 7:28 – time piece in hand, disclaimer made and it begins.

    Short mosey to a non ant grass patch warmup.
    Scantron
    Various cadence of:
    SSH
    Side Lunges
    Lung Position Arm Circle
    Mnt Man Poopers
    Mnt Climbers
    Shoulder Taps

    7 Minutes of Silence

    Mosey to rock pile with instructions to get a Heavy rock. Walk to the hill during which there was a bit of lollygagging so YHC figured we’d finish together via Indian Run.

    Once at the Hill – A “water down” version of Mayhem was outlined:
    1771 up and over the hill carrying the rock.
    Curl/Sqt Press
    Head to the top 3 Burpees
    Sqt Press/Curl
    Head to the top 5 Merkins
    YHC anticipated a little chatter as to past failure primarily do to pax being oxygen deprived and not thinking clearly so it was made simply clear just follow the directions when given

    After completing 4 rounds – Pax were instructed to drop their rocks and assemble at the front of the hill, slightly gassed we did one loop around bearcrawl style.
    Resume where you left off.
    There wasn’t much chatter but a lot of work.
    YHC completed the task while @Vagabond crushed everyone and started over….Hmmm?
    YCH instructed all pax to return to the front of the hill with their rocks, then we left them there and assembled at the back of the hill – 1/2 loop back bearcrawl.
    Grab our rock and return.

    COT
    Be present!!! God Bless

  • Regulars out – from Waterpik

    With many of the regulars (shooter, Russo, Zoolander, steve) out this week, there were only 2 posting in the gloom for this week’s version of the scramble.
    The cooler temps have been a welcome change in recent weeks.
    Thanks for the post, Hammer. Other wise I would have been a sad clown today.

  • Dilly-Dilly Dog – from Goose

    A Dilly-Dilly Dog is a hot dog inside of a hollowed out pickle, on a stick, dipped in cornmeal batter, and fried. A video of the process of inserting said hot dog into a hollowed out pickle may be considered disturbing or for other reasons not suitable for a professional environment. However, it provided the perfect metaphor for this morning’s fun: pickleball, but with some meat inserted into the middle of it.

    After warming up, we grabbed Picadilly’s pickleball gear and moseyed to the courts. And, after failing to figure out how to turn on the lights, YHC decided on doubles on the far court since there was at least some light there. This worked out nicely given there were exactly 8 PAX in attendance.

    While four PAX played doubles pickleball, the other four took a lap around the building (about 1/4 mile). Then, they switched and the players then became the runners, but whoever was losing at the time of the switch had to do 5 BDE Burpees (burpee plus a Goosie) before starting their lap. This changed to BDE Merkins about halfway through. A tie meant both teams had to get their BDE on (dictionary of your choosing).

    Each group ended up running about four laps, and the pickleball competition heated up as time went on and the PAX got used to it. Dilly still had his way with the opposition, threading the needle and putting unreturnable spin on the ball, but Pope figured out how the paddle worked, and YHC eventually found the SLAM button on the controller to give he and French Horn a little harder of a time. Popeye Sampras and YJ Agassi seemed to have some trouble with AB Nadal and Enron Federer, but competitive rage slowly evened the playing field as time went on.

    At about 5:59, we reluctantly stopped mid-game and moseyed back to the flag for COT and YJ prayed us out. A good time was had by all, and we got some more running and BDE-ing in pre-Saturday. Looking forward to it! Thanks for playing along, fellas!

    SYITG,
    Goose

  • – from Sea Man

    Morning awaited the Venti as we ventured down the path! We greeted the older couple on their morning walk, passed the wife and witness protection husband as they made their lap. Encountered a lost driver who decided to drive her Prius around the park. Along the levy path we were passed by 1 semi polite cyclist, along with 1 unlighted aspiring cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Bad Moon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks. 4 Coffees and waters were ordered. Grumpy baristas didn’t understand the need for the waters first.

    *Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.

  • ADelight – from King Kong

    4 PAX showed up.

    Moseyed to the field in front of the zoo. We did the following warm-up exercises:
    Windmills, Grass Grabbers, Arm Circles, Hill Billies, Imperial Walkers, and SSHs.

    Moseyed to the statue in front of Audubon Zoo. And did the following sets:

    Set 1
    Inclined Merkins x 12
    Squats x 12
    American Hammers x 12 IC
    Rinse and repeat. Then ran a lap to the stop sign and back

    Set 2
    Declined Merkins x 12
    Bulgarian Split Lunges x 12 on each side
    Hello Dollies x 12 ISC
    Rinse and repeat. Then ran a lap to the stop sign and back

    Set 3
    Declined Shoulder Taps x 12 ISC
    Step-ups x 12 on each side
    Flutterkicks x 12 ISC
    Rinse and repeat. Then ran a lap to the stop sign and back

    We then bear crawled, duck walked, bunny hopped, and did burpee broad jumps for some distance.

    We then slowly worked our way back to the flag with some overhead claps, seal claps, and overhead presses.

    COT
    Long Coffeeteria for some PAX.

  • An Iron Pax on a day to never forget – from Hogs Breath

    Upon this Patriots Day YHC showed and planted the shovel flag, then walk the sidewalk circle placing three cones for the 100 m.

    Soon Twinspan, and Pauly D arrived, the three began their warm-up, and then straight into the iron pax challenge week two.

    Since the 007 has a nice sidewalk in the shape of a circle and at almost 900 feet, this provides good equal spacing and a great running surface. With week two of iron pax call for running 400 m, then performing either BDE Merkins, or BDE Burpee’s between each lap. A good part about the 007 track, is this required running in 1 and 1/3 of the circle, thus the position of the merkins and burpees rotated each time.

    For 45 minutes the three pax hurled and committed themselves to this glorious feet. And sweat, tears, puke, and crying ensued, and that was all the first round!

    All pax gave it to her all for quotation “you versus you”. On the completion of the beat down several people stoped to admire the shovel flag and one woman inquired if it was for 9-11, we gave her a quick overview of F3, but asserted that it is a day to never forget!

    Yhc is always truly humbled, and there is no other place to be than in the gloom with my brothers!

  • Never Forget – from Bolt

    22 years ago the USA was changed forever by an attack like no other; today we remember that day, honor those who died, offer reverence, and ponder the years in between as well as those ahead of us.

    Warmorma of the normal stuff to everyone’s beloved lead off song.
    * Mosey to JPAS
    * Read flight details at each corner
    * Sprint to corner 1 plank til 6
    * Plankorama
    * AA Flight 11
    * Boston – Los Angeles
    * Hit the North Tower at 0846
    * 92 perished
    * SSH x 92 OYO
    * Lunge to corner 2 plank til 6
    * Plankorama
    * UA Flight 175
    * Boston – Los Angeles
    * Hit South Tower at 0903
    * 65 perished
    * Mt. Climbers x 65 OYO
    * Sprint to corner 3 plank til 6
    * Plankorama
    * AA Flight 77
    * Dulles – Los Angeles
    * Hit the Pentagon at 0937
    * 64 perished
    * Squats x 64 OYO
    * Lunge to corner 4 plank til 6
    * Plankorama
    * UA Flight 93
    * Newark – San Francisco
    * Crashed in Shanksville, PA at 1003 after passengers stopped attack
    * 44 perished
    * Merkins x 44 OYO
    Staying in plank, each pax recounts that fateful day.

    * 9 Rounds of sprinting 1 lap up
    JPAS steps and down the ramp, followed by 11 reps of the called exercise
    * Sprint Lap 1
    * Diamond Merkins x 11 OYO
    * Sprint Lap 2
    * Jump Squats x 11 OYO
    * Sprint Lap 3
    * Big Boy Situps x 11 OYO
    * Sprint Lap 4
    * Carolina Dry Docks x 11 OYO
    * Sprint Lap 5
    * Lunges x 11 OYO
    * Sprint Lap 6
    * Flutter Kicks x 11 OYO
    * Sprint Lap 7
    * Wide Merkins x 11 OYO
    * Sprint Lap 8
    * Sumo Squats x 11 OYO
    * Sprint Lap 9
    * Burpees x 11 OYO