F3 New Orleans

Category: Backblasts

  • The Kids are Alright – from Fracsac

    In a harmonious blend of serenity and energy, the kids at the Children’s Museum embarked on a unique journey of self-discovery through the practice of yoga. Amidst the vibrant exhibits, they embraced the stillness of the moment, finding their inner calm and exploring the gentle movements and breathing techniques. Their young bodies gracefully flowed through various poses, connecting mind, body, and spirit. Meanwhile, YHC ventured alone into the tranquil oasis of Okwata, where they allowed the rhythmic cadence of their footsteps to sync with the beating heart of nature. The kids and YHC, though engaged in separate pursuits, found solace and strength in their respective activities, reminding us that through yoga or a solitary run, they were indeed alright, nourishing their souls and embracing the beauty of self-care.
    ChatGPT knows…..

  • Rucking, Running, and knees over toes (oh my!) – from Charmin

    Bolt pushed us ruckers to a pace of 16:52. The runners did whatever it is they do, and the kots guys were late (what’s new lol).

    Cot was about loving our loved ones while we can.

  • Something Two – from Hogs Breath

    YHC arrived speeding in to muggy air and a quiet 007. A min after two headlights of Pass Interference work car bobbed in the gloom.
    The warm up began, nothing spectacular, some imperial walkers, grass grabbers, etc.
    the Thang: a run with a few deck of death cards thrown in. Of course on Pass turn to pull a card, he pulled a 300m sprint! That took it out of us!
    Larger, rinse, repeat for 30 mins! Then Coffeteria at Starbucks.
    It’s been a busy and hectic week, thanks for staring this week off good!

  • Afternoon Delight – 6-07-2023 – from Almonaster

    Global Running Day!

    PAX:

    – SOGO
    – Poboy
    – Big Willie
    – FCOJ
    – Strings
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    We went to the Levee to take in the sites at the River.

    11’s
    – Start at the bottom with one Squat Jump and at the top with 10 Leg Lifts off of the levee. Inverse each way until opposite, making for 55 reps of each. We Bear Crawled up the levee and ran down each time.

    Mosey atop the levee, down the road, and over to the Statue.

    Statue
    – 20 LBC’s – IC

    Mosey to Oak Alley near the Fountain
    – BLIMPS Progressive
    -5 Burpees, 10 Lunges, 2 is 1, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats. Start at each pole through Oak Alley.

    Mary
    – Douillies – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Thanks, I Hate It – from Glitter Balls

    YHC decided to try some new things today, and some twists on popular and beloved exercises – let’s see how the crowd felt about that.

    Warm up:
    SSH
    Hill Billies
    IWs
    Grass Grabbers
    Arm Circles
    5 8-Count Bodybuilders

    Thang:

    Starting at the top of Roosevelt Mall, exercise, run 2 benches down, repeat. Exercises were-
    Lateral Bear Crawl
    Forward/Reverse Bear Crawl
    Decline Merkins
    Freddie Mercuries
    Superman w/ Lat Pull
    Plank Jack Reaches

    Mosey to the Old Foundry:

    4 Stations, 3 Sets at each station, 40 second timer-

    Pull-ups
    Dips
    Squats
    Inverted Rows

    Loop around to other side of Roosevelt Mall to run it back how we started-

    5 6x High Knee Burpees (Burpee, but do 6 high knees between each one)
    Right Side Plank Dips
    Left Side Plank Dips
    Right Leg V-Ups
    Left Leg V-Ups
    Right side NRR
    Left side NRR

    Run it back to flag, plank for a minute.

    COT.

    General consensus was that the High Knee Burpess were bad and not fun, 0/10. Might run them back if Tool calls me “Tim” again though.

    Congrats on our FNG getting his name, Flexolite©!

  • Gorilla me soft and steady!! – from Shooter

    The Gipper brought back memories and traditions one hasn’t experienced in sometime but certainly missed.. With Jose10k EHing the night before for a prethang miler, Steve texting Wacker and I the night before for a carpool meeting at the old WD parking lot and Fletch making an appearance on his off week from work.. The foundation of PAX in Barely legal, Einstein, Mobydick and Sonny are always rewarding to start the Gloom with at the Gipper. PAX welcomed DR UpChuck 🤮 from Birmingham who accompanied us on the Prethang as well.. The Gipper AO has always been a favorite of YHC and recent shifts in commitments has changed the availability for regular post but the last two weeks have been very rewarding and refreshing.. Thank you Gipper crew for the post and always for the great chatter that follows…

    Warmarama
    Prethang miler
    10IC Arm circles, Cherry Pickers, Imperial walkers, Toe Touches, Windmills, and SSH.

    Thang
    PAX picked up coupons and shouldered to the courthouse for the Gorilla complex and Gorilla Humpers..
    Gorilla Complex is 8 curls for the girls, 8 one arm kettle swings (different in the Exicon), 8 shoulder presses and 8 Merkins. Moseyed down the greenway on side the courthouse to the other entrance and completed 8 Gorilla Humpers. R/R 8 rounds..
    PAX finished up and returned the coupons to their resting place and assembled at the flag for a close of 5 OYO Body Bag Builders.. (YHC sure to use those more often)

    Times up for count, announce and COT!!

    Appreciate the Gipper and the Foundation of PAX for the post and until the next Gloom
    👍🏼✌🏼👊🏼!!!

  • Remove the Fear-Cuffs – from Mahatma

    For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.

    Short warm up consisting of:
    Scantron stretch
    Side lung
    SSH
    Plank
    Shoulder Taps

    Grab a rock:
    Rd 1
    Front Raises x 10
    Front lung knee to ground
    Sqt press
    X 2

    Rd 2
    Burpee x 5
    Goblet sqt
    Push Up
    X2

    Rd 3
    Curl sqt press
    V Ups
    Box Jump
    X 2

    Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.

    One lone wolf runner – Hawg should up to close out the total.

    COT

  • Dora on the rocks, or Rocky Bal Dora. – from Kenna Brah

    6 humble souls met together to mutually encourage and grow, 6 others went to strengthen their knee to toe ratio. Cautiously we moseyed to the rock pile for warmups –
    Arm Circle Circuit
    Hillbillys
    Toy Soldiers
    4 ct slow squat, on the UP, 4 ct Cactus stretch

    Pick a rock and saunter on over to the football field.
    Dora timer Pax takes rock in any active carry position across teh field and back
    At the base:
    Rd 1
    100 Sumo Squat
    200 Chest Press
    300 Rows

    Rd 2
    100 Pull Overs
    150 Push Press
    200 2 ct Flutter kicks – with rock

    Sufficiently spent and sweaty we returned the rocks aback walked to the flag.

  • Sabbath Day! – from Vagabond

    Warmup, jump rope, pax choice with rock, Sunday mornings, plank

  • Flap Jacking – from King Kong

    Only 7 Pax showed up on this Sunday over the Memorial Day weekend. We had 15 Pax last weekend with Blowout’s Q. But no backblast on that record day.

    Warm-ups

    Thang 1
    Picked a partner – while a Pax was running to the stop sign and back, the other partner was doing curls. Flap Jack.

    Then to Goblet Squats. Flap Jack.

    Then to flutterkicks with bell. Flap Jack.

    Then to Curls again. Flap Jack.

    Then to alternate step ups with bell. Flap Jack.

    Then to Helly Dollys with bell. Flap Jack.

    Thang 2
    Short walk to the overpass by the zoo entrance. With the same partner….

    While one partner was wall sitting with the bell in a squat position, the other Pax lunge walked with the bell to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell over his head, the other Pax overhead carry walked to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell in forward arms extension position, the other Pax suitcase carried the bell to the parking lot and back. Flap Jack.

    We rinsed and repeated Thang 2 with a shorter distance in the 2nd round.

    Thang 3
    We circled up and did the following:
    1 – single hand snatches x 10 on each side on your own.
    2 – Clean and Jerk x 10 on each side on your own.
    3 – single arm kettlebell swings x 10 on each side on your own.

    Finished it out with stretches.

    Only 3 of us made it to coffeeteria. JV and I treated Sogo breakfast at Panola Cafe for his birthday few days ago.

    SYITG

    King Kong