F3 New Orleans

Category: Backblasts

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Granny has cake – from Russo

    77 degrees to start today, as Granny had a table for 2 set.

    Warmup (10x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Torso twists

    Thang: Dry run for Saturday (non IPC edition), your standard Grundy cakewalk, but in theory only. This one did not involve many multi-count reps and 5 counts and holds. Grundy remains the master of pain and disdain.

    The order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 wife pleasers
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 SMCs
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Busy weekend with three options on Saturday, plus the various daily beatdowns. Slack has more info. Big thanks to Shooter for sharing the cake. He made it a lot more bearable.

    SYITG

  • Labor Day Murph – from Akbar

    9 strong for a Labor Day Murph, followed by coffeeteria. We can go to Waffle House anytime, but it sure tastes better after a Murph.

    PAX -Akbar, Bird, Hammer, Hogsbreath, Moby Dick, Russo, Shooter,
    Jose 10k, Sogo

    7am start, with most arriving early to discuss LSU football among other things. Warm up consisted of SSH, Self Love, Grass Grabbers, Windmills, Cherry Pickers, Imperial Walkers, and some other things.

    We ran the original Milestone Marsh route down Livingston to the wall for the runs. Then broke up to 20 sets of 5/10/15 OYO, finishing with a mile.

    Tunes ranged from Zebra, Dash Rip Rock, and Rush to Big Tymers and a theme song from Avengers. SOGO was first to finish with Russo and Bird not far behind.

    Count, Name, and SOGO prayed us out.

    Waffle House was lively with great conversation centered around music and movies as usual. Michael Jackson was on for the first 20 minutes, Jose 10K showed us some dance moves, and we talked like high school girls. All while Moby talked to a guy in the parking lot for 30 minutes and may have bought a motorhome.

    Thanks for following the lead,

    SYITG – Akbar

  • The Greatest…Most Incredible…Most… – from Goose

    It was indescribable. It was more than perfect. YHC didn’t know what to expect on this Labor Day morning after a destructive IPC Saturday, and at 5:14 sitting with Pope in an empty parking lot, we thought maybe we’d be going back to bed to keep nursing our wounded muscles and pride. But, we could never have expected the overwhelming gift, the perfect storm of perfectness that lay ahead. Diddle pulled in as the clock struck 5:15, and it…it…began.
    To try put into human words, even in these sacred annals, the blessed events that occurred, that washed over and through us this morning, would be an unforgiveable blasphemy and would leave you, dear reader, in the same awe-struck paralysis of wonder that YHC has been lost in these past three hours. (I just regained use of my hand, and what a tragedy, what a heartbreak to have to come back to what is now a world of mediocrity).
    It is clear that what we experienced was the greatest beatdown that has ever occurred, that will every occur, that could ever possibly occur. And, to even keep speaking about it would…would……

  • Occam’s Razor – sort of. – from Kenna Brah

    From flag to rocks – mosey’d

    Pick a light rock, or a heavy one Mayhem.
    Front Raise then full circle Clockwise/AntiClockwise 10x
    Simulating a baseball or golf swing l/r 10x
    Orbit the rock around your head CW/CCW 10X
    Sumo Squats 10x
    Slowsey to Parking lot

    Pick Med Rock
    Ladder Reps per round – 5/10/15/20/20/15/10/5 (100 reps per – for those who struggle with math)
    At parking lot Move from tree to tree – at each tree 3 Burpees after the movements. Except for the 20 rep set – stay where you are for the downhill side of the ladder, then move on.
    Rd 1 – Curls
    Rd 2 – Rows
    Rd 3 – Squats
    Rd 4 – OHP

    Essentially there and back 2x.
    See? it’s simple!

  • Fruit of our Labor – from PVC

    Warm up
    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Imperial walker
    Arm circles

    Timer- run to can 2 jump squats

    Sit ups
    Bench press
    Kettle bell
    Dips
    Step up
    Merkins
    Planks

  • IronPax Week Zero – from Paradox

    You are gazing upon the happenings of Thibodaux, La on the morning of Sept 2 and there are many sights to behold. In the deep gloom near Peltier park several athletes push their bodies to the max in an annual event meant to find the limits of cardiovascular and psychological endurance. It comes every fall and like cool weather and Friday night football it signals the changing of seasons. That event is known as the ED White Cross Country meet.
    ….
    Now take your telescoping lens and scooch it over just a hair ..adjust the mean age by 17 years , sprinkle in wisdom and wrap it in grit and tenacity. Remove the cheering family and substitute with dual connect JBLs. There, there you are, just right. Now you have it.
    Can you see 15 pax surrounded by coupons and encircling the shovel flag prepared to face IPC week zero?

    IPC is finally here!!

    here’s how week zero took place on da bayou.

    Duke! Roll the footage and wake me up when September ends!

    Warmups
    After a week of prep with some finely tuned beatdowns, YHC wanted to add an extra layer of lather and injury protection before we put the pedal all the way to floor so we had round 1 of warmups at the flag with Seal Jacks , IW , Arm circles , CP, Self love , High knees , Butt kicks.
    The pax were loose and ready to dive in as we coupon moseyed to the ThunderDome for the main event.

    The Thang

    It’s taken YHC a few years to decode our QIC Gooses love language but most days I can translate it well. A few examples : “Your shorts are too short” really means “I’m shopping for shorter shorts tonight because they highlight your quads”. And “Those High Knee Arm circles are the dumbest thing in the known universe” really means “that’s an effective and thorough warmup Dox and I think you are swell”
    Of course this takes years of verbal battery to acquire but here I am better for it.
    So when YHC unveiled a 7 foot particle board sign with todays week zero instructions and Goose simply said “I wish it was taller” then I really knew he was saying “I’m overwhelmed by its magnificence and only a sonnet would suffice for praise”
    Fair enough my friend but I know how you really feel.
    YHC gave a quick rundown and we got to the work below:

    Start the timer
    Warmup
    13 reps
    SSH- IW-MC-ST-PJ

    800 meter run

    Then 85 Reps of each followed by 8 burpees after each round of :

    HR merkins
    BBSU
    Dips
    Goblet Squats
    Coupon OHP
    4 count flutter kicks
    KB swings

    800 meter run

    The Iron PaxCenter Top Plays
    Brought to you by CoolJabs :

    As most IPCs go when the whistle blows the vision tends to get hazy. Week zero was no exception and although YHC teetered somewhere between blurred vision and syncope for the duration these were the observations.

    -The pax got off to a nice start on the 800 meter with DiddleGoose (don’t google this ) upfront amd Pope as the pace car and the second wave of pax keeping a conservative pace just behind.

    – Turns out America’s Beast is an actual Virginian grizzly bear. Some think he began the transformation during Popes halo bear crawl of death. Whenever it was I’m here to tell you The BearMan was rolling with good form early with the HR merkins and YHC found inspiration in his intermittent bear grunts. If only we had a shirt for this occasion.
    – The 2.0s provided both stern form advice (Duke) and light hearted banter (Coyote) along with the watchful eye from our wagon EMT (Jack B Nimble)
    – Team JBL reassured the pax of high performance audio after a shaky week. Tuesday we were upstaged by a younger and more beautiful turtle box and Thursday JBL flip 6 (our brother formerly from OLOPs) provided some questionable connection. So Diddles JBL Burrito saved face and YHC did my best DJing to keep the pax spirits high. If some one doesn’t show up at my funeral and play Turn Down for What I’ll be a tad disappointed.
    – Dumbledore was performing coupon goblet squats so perfect and so deep I had to stop mid beatdown and write Crayola a letter via owl from the Hogwarts school of Glute and Quads. Well done Dore.
    – The goblet squats were a gut check for us all and it was no surprise they brought out Smooths best . He was hammering them 10 at a time and there was no quit as the Clydesdale awoke in him.
    – Great to have LOX back with us today! bringing in the summer magic and getting a good break from reading all those rich mohagney seminary books.
    – Gi Joe brought a steely performance amd YHC kept seeing him hit a wall, take a breath and break through to the next set. Well on his way to bring the fittest GI Doc in the state.
    – Overall this crew stood their ground through some ridiculously high reps and stayed in the fight till we hit 7:30 and circled up. T-claps indeed.

    COT and Goose prayed us out

    Grateful to lead men
    Keep hammering

    Moleskin :
    If you’ve attended 1 beatdown or really any social gathering you can usually find the guy in a group who has an internal pressure to hear his own voice. YHC was born with this affliction. So every year when IPC rolls around I find it a nice change of pace (if only brief) to work on battling the inner voice. The one that says 85 reps is stupid and that things are burning and here’s 9000 reasons you should stop. But 1 reason to keep going IS present and part of the iron sharpening process is looking over and seeing the guy next to you fighting that same battle. Each rep, each set, each week we sharpen each other a little more.
    Welcome to September men.

    See you in the Gloom
    Dox

  • Uptowner Old School AMRAPs – from Mahatma

    YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!

    After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.

    Various cadence:
    2 rounds Scantron stretch
    Side Lunge
    Windmills
    Nolan Ryan’s
    Peter Parker’s
    Mnt Man Poopers
    Parker Peter’s
    Forward Lunge Left leg with Arm circles
    Flap Jack
    SSH

    Grab a rock
    1st AMRAP (as many ROUNDS as possible)
    Thrusters (a.k.a. squat press) x 10
    Merkins x 10
    10 wall jumps or alternating step ups
    Lunge walk from tree to light pole
    Walk or run back
    This is 1 round – complete as many rounds as possible in 10 minutes

    Grab your rock relocate on the other side of the road – 4 rounds of Mary

    2nd AMRAP
    6 burpees
    Extended Curls x 10
    6 burpees
    Squat front raises x 10
    Bernie Sanders from tree to power pole
    Walk or run back
    That is one round – again complete as many possible in 10 minutes

    Rtn the rocks – 1 minute of plank to push ups

    COT

  • The AARP at the A1C – from Jose10k

    70 degrees to start a beatdown? It’s glorious to finally have cooler temperatures in the morning. A quintet took the red pill and showed up this morning. It was the usual group of older gentlemen. I know the splash pad likes to think of themselves as the “young guns”, and they often make small cracks about the average age of the A1C. Don’t worry, we’ve heard all of them. 1. Which underwear brand do seniors love best? It Depends.
    2. You know you’re getting old when your birthday cake is a fire hazard.
    3. Aging gracefully is a nice way of saying you’re slowly looking worse.
    But perhaps one of my favorites: A wealthy old man spots an attractive lady at the grocery store and approaches her with an offer.
    He says, “Ma’am, you are very beautiful, and I would love to give you $1,000.”
    The woman, surprised and flattered, says, “That’s very kind of you, but what would I have to do?”
    The old man says, “Just follow me home, take off all your clothes, pick the money up off the floor, and then you can get dressed and leave.”
    “Wow, she says, that sounds great, but I’ll have to ask my husband if it’s okay with him first.”
    *Woman calls her husband, explains the proposition and asks him what he thinks*
    Husband says, “Yeah baby, we could really use the money. Just pick it up real quick, get dressed, and get out of there.”
    So the lady goes back to the old man, says she’ll do it, then follows him home, strips completely naked, and starts picking up the $1,000 off the floor.
    *An hour later, her husband calls her cellphone and asks what’s taking so long.*
    The lady, huffing and puffing, says, “That dirty old man paid me in quarters, dimes, and nickels!”
    You can make fun of the average age at the A1C all you want, but they’ll put a beatdown on you, and you’ll be sore the next day.

    The warm-up: the usual exercises to get the blood flowing
    The thang: The deck of death gentlemen. Normally YHC goes crazy with the Merkins, however, I was feeling a little frisky this morning. I called out nothing but wife pleasers for the clubs. Burpees for the lower numbers, various exercises for the high numbers. Reverse mountain climbers, scorpion kicks, leg lifts, squats, and then the crazy BBQ jokers. Deon Sanders back peddling, Star Jumps on every other parking line, and then the attempt to throw another Joker in the mix. These old guys tend to forget that there are only 2 Jokers in the deck. Dementia seems to be settling in. 45 minutes later, full body work out, sweat jug getting filled (look out Zoolander), and a sense of accomplishment to start the day. COT, intentions to young Phoenix who is doing better each day. 9/11 run to remember with Bushwacker on the 9th at the Gipper. Grundy has week 0 of the IronPax challenge. I heard it’s tough. So tough that Frank the Tank can’t even do it. Apparently he’s too old to even attempt it. BBQ prayed us out. Thanks for letting me lead such a great group of “young” men. Suck it splash pad. Thanks for the read y’all and Russo.

  • Cool front with a high of 91 – from Bongo

    Just a general feel of excitement from PAX for it felt…… Cool??, maybe it was just strong Lakefront wind or a bit drop in humidity? It won’t be here for long though, but nice. I consider this the last day of summer even though not formally per season divisions, “the summer is out of reach, empty lake, empty street, Sun now goes down alone”.

    Regardless none that has anything to do with the work out below, I have just needed to Q for sometime and took day off from Norco to do this, so here it is:

    Had a nice (8) folks show, and hopefully I gave everyone their money’s worth:

    Warm up

    SSH X 24
    IW X 15
    GG X 15
    AV X 15
    Arm Circles X 20
    Mountain Climbers X 20
    PP X 20
    Burpees X 5

    Off to circle of benches for some dip rotations, X 5 at each bench with lunge walk or bear crawl in between. We should use this set up more at Okwata.

    Dora 1,2,3 = 100 Merkins, 200 Sit Ups, 300

    Indian run back to flag and round robin of Mary at waterline by all as sun rises.

    As always I appreciate the opportunity to lead with F3.

    See you on the radio as I am now.

    Bongo