F3 New Orleans

Category: Backblasts

  • Return of the Pax – from Russo

    With all due respect to Mark Morrison, and unbeknownst to me when YHC arrived, today was a day of returns. A Return of the Mack (Pax) at Granny’s. First up: a tanned, rested, and ready Shooter, full of fish, beer, and sangria (but no ice cream), as even the pull of a Mediterranean cruise is nothing compared to the friendly confines of Grandma’s House.

    Next up: Akbar, making a return from the valley of temporary single parenthood, where he had to be both hunter/gatherer for his brood and bedtime story teller, among his other numerous tasks at Casa Landshark It’s a Trap!

    Then, in an appearance that stunned YHC: a vigilant Cowbell! And at 5:14!! He either sensed his ears burning from the pax wondering how/where he’s been, or he knew it was JV’s turn to Q.

    Finally, it was the return of Bushwhacker, hobbling from weekend activities where sacrifices were made to the water gods. With this now a 2-week streak of posts, Bushwhacker is dangerously close to something that could be considered a Granny’s regular, but we all know there is no such thing.

    With the pax confirmed, off we went in 57 degree weather, infirmities and all.

    Warmup – all IC, 10x to 15x
    – Sealjacks
    – Toe touches
    – High knees
    – Cherry pickers
    – Hillbillies
    – Grass grabbers
    – Butt kicks

    Thang

    YHC passed the newly refurbished bridge on the trace, close to Jackson Ave., on Sunday, so a mosey to the bridge was in order (the tunnel needs a break), stopping every block or so for 5 8-count bodybuilders, then adding 10 monkey humpers, and then 15 LMCs.

    Once we reached the bridge, it was cross the bridge in varying fashion, with 10 merkins and 10 crunchy frogs after every crossing.

    Crossing the bridge, we did:
    – sprints (2x)
    – Bear crawl
    – Lunges
    – Side shuffles (2x)
    – Back pedal (2x)
    – Murder bunnies

    Mosey back to start, with more 8CBB’s thrown in, and we arrived back for a one minute plank.

    The usual COT, Name-o-Rama, and prayer closed us out.

    Gents, I know at least a couple of you were dealing with injuries, so much respect to you for joining us. You could have chosen to sit it out, but your fellowship was much appreciated.

    SYITG

  • The Repeater – from Enron

    YHC pulled up to the Stage in the foggier than usual gloom at 5:05 only to see Smooth patiently waiting for arriving PAX as he completed his shift. His determination to attend beatdowns after a long 12- hour night work shift is always motivating. Next, Goose and his oldest 2.0, Pope, rolled in with the coupons in the back ready to go. Goose informed Pope on the drive over of the new team challenge he was volunteered (instructed) to be a part of. Most of our PAX have teamed up in 4s to join the Cleveland May Challenge, so this morning would be designed to gather as many points as possible. Also, creating a lot of repetition in the process. 3 more PAX rolled in ready to begin.

    Warmup: SSH, IW, Windmills, Willie Mays Hayes, AC, Cherry Pickers, the rest of the usual.
    Thang 1: Merkin Mile – Mile run with 25 Merkins at every quarter mile. Giving the May Challengers 200 points for the entire Thang.

    YHC almost witnessed Goose get overtaken by Pope in the final dash to the finish, only to eventually use his man-strength to power through and hold him off. It’s only a matter of time. (I watched this from well behind them both as they had already blazed past)

    Thang 2: The repeater
    25 Coupon Curls
    25 Big Boy Sit-ups
    Run around the track at the Stage
    Rinse and repeat 8 times then mosey around the track until 3 total miles were completed for the beatdown.

    COT and Pope prayed us out. It was a great morning in the gloom and YHC is so thankful to be surrounded by such an amazing group of men.
    SYITG,

    Enron

  • The Repeater – from Enron

    YHC pulled up to the Stage in the foggier than usual gloom at 5:05 only to see Smooth patiently waiting for arriving PAX as he completed his shift. His determination to attend beatdowns after a long 12- hour night work shift is always motivating. Next, Goose and his oldest 2.0, Pope, rolled in with the coupons in the back ready to go. Goose informed Pope on the drive over of the new team challenge he was volunteered (instructed) to be a part of. Most of our PAX have teamed up in 4s to join the Cleveland May Challenge, so this morning would be designed to gather as many points as possible. Also, creating a lot of repetition in the process. 3 more PAX rolled in ready to begin.

    Warmup: SSH, IW, Windmills, Willie Mays Hayes, AC, Cherry Pickers, the rest of the usual.
    Thang 1: Merkin Mile – Mile run with 25 Merkins at every quarter mile. Giving the May Challengers 200 points for the entire Thang.

    YHC almost witnessed Goose get overtaken by Pope in the final dash to the finish, only to eventually use his man-strength to power through and hold him off. It’s only a matter of time. (I watched this from well behind them both as they had already blazed past)

    Thang 2: The repeater
    25 Coupon Curls
    25 Big Boy Sit-ups
    Run around the track at the Stage
    Rinse and repeat 8 times then mosey around the track until 3 total miles were completed for the beatdown.

    COT and Pope prayed us out. It was a great morning in the gloom and YHC is so thankful to be surrounded by such an amazing group of men.
    SYITG,

    Enron

  • Rudy incognito – from Kenna Brah

    YHC did his best to imitate the great one as Rusy turned up green around the gills. SO I atoned for missing Friday int eh follwing way:

    Warm Up:
    Mosey to the Pumps
    Mountail Man Pooper Good Mornings 10x
    Arm Circle Circuit 10x
    Hillbillies 10x
    Toy Soldiers 10x

    Pick a rock and go to parking lot:
    For each tree do the exercise and then return to starting line. OYO:
    5 OHP
    10 Chest Press
    15 Squats
    20 Rows

    Gather up – bring rocks to the pavilion with benches:

    On table top –
    Holding rock – Below the horizon leg lifts
    ON THE GROUND –
    Holding Rock LBC
    Holding Rock Flutter Kicks

    Cool Down stretch work, mosey back to the pile/flag
    COT

  • 7 OGs at CP – from Reluctant Yankee

    Mis-timed my launch to get ALL the way out to City Park aka CP and arrived for my Q – 1 min late. Luckily one of the guys started it off with some burpees and then a short mosey to the Peristyle. At approx 631 I started my Q with a COP #1 at the Peristyle.
    My apologies for the late arrival – it has been awhile since I have posted so FAR AWAY.
    SSH (Rudy making fun of my arm motion)-x 20, Imperial Scott Squat Walkers x 25, Mtn Climbers x 20, and Plank Jacks x 20 MOnkey Humpers x 20
    Started our run towards the track!
    Slowed for our 6 – we did AROUND THE CLOCK merks x 8 at 12,3 6, and 9 oclock using the curb in front of storyland.
    Then we moseyed to the gate at TAD GORMLEY for hanging calf raises forward x 20 backward x 20 and decline shoulder taps x 20 *watch out for spikers!
    Finally we mosey’d over to the track!
    THE DEAL: DIRTY MACDEUCE
    RAN A LAP – then we did staggered merks, roaches and low slow squats x 12
    RAN A LAP – then we did staggered merks the other way, monkey humpers, russian twists x 12
    RAN A LAP – then we did wide merks, lunges forward, freddies x 12
    RAN A LAP – then we did side lunges, walking plank, and omarys x 12
    **Brother Martin and MT Carmel track teams were trying to figure out how to operate around these old guys – some mumblechatter of the appropriateness of monkey humpers and omarys in front of the kids
    Ran down ROOSEVELT MALL to the front of NOMA
    at the fountain we did Step Ups R and L x 20, Bulgarians L/R x 20 and Shoulder Taps x 20
    Ran back to the FLAG – stopped at the big field for a few quick Mary exercises.
    Hip Dips x 10 each side, Ys and Ws for the back x 20 and Birddogs x 20.
    Then we finished up at the FLAG.
    Quick circle to hope for a decrease in violent crime in NOLA.
    I enjoyed dragging myself out to CP – I almost never want to get up in the AM and post but after a beatdown I always appreciate the fellowship/faith and Never regret the fitness.

    Until the next time…

  • 6.7.6 – tibialis anterior mountain – from Hokie

    At 0600 there wax No Q so I took it

    At 0630 We started with 6 Pax on a Glorious beautiful Sunday morning and we finished with 7 (I know it is hard to believe anyone would be late in this group 😜) and we finished with 6 at coffee (Mayham had to go pack for Hawaii). Thus 6.7.6…

    The Thang

    Start with tibialis anterior exercises and then climb a mountain of reps and finish with tibialis anterior exercises and Sunday mornings.

    For more info on tibialis anterior exercises search Knees over Toes on YouTube:

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    The Mountain

    1 Burpee
    10 Merkins

    1 Burpee
    10 Merkins
    25 Step-ups (2 is 1)

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    Mosey to back of NOMA

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    SUNDAY MORNINGS!

    Thanks for opportunity to lead

  • Crack a Cold One and Tip it on Back to ‘Merica – from Lil Cuz

    That’s right Merica, U S and A
    We invented mud tires, aluminum cans, and freedom
    I’m from Merica, how ’bout you?
    Got that right
    In 1776, Uncle Sam and this bald eagle found Lady Liberty and her rocky mountains
    They knocked boots and yelled Yee Yee
    And boom, there it was, just like that
    Merica was born

    I’m Earl Dibbles Jr and I approve this message
    Yee yee!

    Today we honored an American Legend, Earl Dibbles Jr., he’s a country boy. He wakes up, straps on his overalls and puts a good dip in. His heroes include Chuck Norris and Uncle Sam, and his hobbies include breakin’ out the cooler with a 12 pack and breakin’ line fishin’ on a creekside. YEE YEE!

    Old Fashioned Warm up with all the usuals and a little added request from the previous night’s group chat of Hillbilly Imperial Walkers. Your Welcome Yank! I hope I didn’t mess you up too much with my sporadic cadence counts.

    Thang 1: ‘Merica by Earl Dibbles Jr
    Hold Plank for duration with a slow burn Merkin for every ‘Merica. We would also do a Merkin for every “Yee Yee!” heard today.

    This was a slow burn to prepare the Pax for what was in store near the end of today’s beatdown. Everyone faired well with comedic stylings of Mr. Earl Dibbles Jr. himself paying respect to the #1 country in the whole universe. U, S of A baby! Back to Back Undefeated World War Champs!

    Thang 2: Mini IPC – Single Shot
    25 Curls for the Gurls,
    Farmer Carry Coupon across field
    25 Goblet Squats
    Farmer Carry Coupon back to Starting Point
    25 Overhead Press
    Farmer Carry Coupon across field
    25 Coupon LBC’s
    Farmer Carry back to starting point.

    This warmed the muscles of all Pax as they started to notice some signs behind us creating a little mumble chatter as to what they may be starting to recognize form last year.

    Thang 3: Workaholic by Earl Dibbles Jr.
    Hold squat at different levels (High, Mid and Low) changing level for every workin’, workaholic, and breakin’.

    After this song, YHC gave a little background on Mr. Earl Dibbles Jr, AKA Granger Smith. Granger and his wife lost their youngest son a few years back and Granger has spoken about the struggles he has dealt with this and being finally able to accept the loss of his youngest child. I cannot imagine what Granger was going through in this time and I prayed for him and prayed that I never experience this great loss. This also got me thinking about the hardest thing I have had to do in F3 since joining and of course IPC comes quickly to mind. I jumped into the middle of IPC at only my second beatdown and struggled very heavily through the entire thing. I accomplished it and still to this day I am not sure how. I’ve grown a lot since then, and so too has Granger Smith it seems. Recently, he has decided to end his music career to focus on ministry and aid other people struggling through losing a child. I cannot commend this man enough for wanting to share what God has done for him and his own healing and how he has been able to turn such a loss into a way to do God’s work here on Earth.

    Thang 4: IPC 2022 Week 4 Re-do
    Center Station of 5 Man-Makers to start and moving to each station to complete the exercise posted there and coming back to center for 5 man-makers between each station.
    1st Station: 15 Coupon Swings
    2nd Station: 10 We’re Not Worthies
    3rd Station: 20 Overhead Tricep Extensions
    4th Station: 15 Goblet Squats

    This was continued for the duration of the beatdown and lasted around 30 minutes.
    I am solidly impressed by the work the Pax put in today through this IPC re-do. All Pax took the challenge in stride, never blinked and got to work. Pouring sweat and pushing through the pain moving to the next station. I am looking forward to IPC this year and the work this group can put in to show the rest of F3 what the Thibodaux Pax are made of.

    6 Minutes of Mary, Potluck Style

    Moments to Note:
    Never Give Goose a chance to potluck Mary because Dr.W’s are coming, I promise.

    French Horn got to practice his cadence before his VQ and honestly he is already leaps and bounds better than Tana. Great Job!

    ANIMAL shirt bestowed to the Animal himself, Smooth Operator! What a beast this guy is! Always ready to work harder than anyone else around! Congrats brother!

    COT and Yankee Jeaux prayed us out. Looking forward to seeing the slo-mo video Yank! If you know, you know.

    SYITG,
    Lil’ Cuz
    YEE YEE!

  • Ta-Battle! OR Hog’s Breath’s Eye Glasses Match His Birthday Suit – from Bushwacker

    The idea was there, but planning and fleshing out said idea was left ‘til last minute. Assuming the best case scenario, QIC anticipated 7 PAX. Hog’s Breath was a HC because of a meeting, Russo was an HC because, well, it’s Russo. The rest? Eh. Anyhoo, the appropriate fleshing out involved a plethora of coupons and so it went…

    WARMORAMA

    Several exercises that provided dynamic stretching of muscles necessary to perform scheduled primary exercises of the planned beatdown were carried out, all IC x10.

    THANG

    Q set up ( with welcomed help from the TWO F3 brothers present) 6 stations to revolve around during a fun-filled Tabata, including Stretch Band for Curls, Jump Rope, Tire Flip, Battle Rope, 45lb Plate for Prisoner Carry, plus stairs. 20 minutes in, Hog’s Breath arrived like a nitrogen based explosive, hitting the ropes like he was propelling a Higgins boat in a storming by of the beaches of Pontachartrain! He claimed to be going over a presentation (possibly in just his reading glasses and socks?) when he realized the time and bolted. Meanwhile, YHC had an eclectic running playlist providing motivation, entertainment, and confusion? La la la la la di da

    MARY

    A series of exercises providing a physiological strain to core muscles were performed IC.

    You guys don’t know what you’re missing at Grandmother’s House. On site and in the area are opportunities for challenging and enjoyable beatdowns. It’s geographically well-located and long-standing. It just needs more HIM to make it worth the effort the few regulars put in, and for down-rangers to post. We all love this thing we have, our thing (la cosa nostra;) The more consistently we feed it the stronger it will grow. YHC’s time is dwindling, but F3 will always be my medicine!

    Humble thanks!

  • Old Reliable(s) – from Russo

    The beat up pair of sneakers you cut the grass in. The Dinner Party episode of the Office. The Lollapalooza ‘94 tee shirt with the hole under the arm. The first Karate Kid. 80s rock from Def Leppard. Anything by Led Zeppelin. Some things are just comfortable, reliable, and make you feel like all is right in the world.

    In my corner of the F3 Northshore world, reliable means a Splashpad Q, Pelican, an ongoing “feud” with the A1C that defines ISI, and weather that is continuing to turn more humid and getting close to “hot”. The weather that turns me into Jackson Pollock, where sweat beads down almost immediately and paints a dotted abstract picture on the ground when it falls. Art!

    Add in the reliable Deck of Death as a base, and one has all the makings of a classic beatdown.

    Warmup
    – SSHs
    – Grass grabbers
    – Cherry pickers
    – Self love
    – Arm circles
    – Seal jacks

    Thang

    Quick mosey of the block, directly into the deck of death. Rep count and exercise was based on suit and number. Deck was split into four groups below.

    Between groups we slalomed the columns or ran the block.

    Hearts – wide merkins
    Diamonds – Peter Parker’s
    Spades – 8 count body builders
    Clubs – merkins

    Hearts – burpees
    Diamonds – lunges (2 is 1)
    Spades – Monkey humpers
    Clubs – Big boy sit-ups

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

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

    Mary: 15 IC freak nastys and another brief mosey.

    COT, Name-o-Rama, and prayer closed us out. Reliable words that I’ve copied and pasted numerous times.

    In all seriousness, one of the most reliable things for me is to know there’s a group of men that will often meet to push each other hard, grumble about it constantly, hurt or ache for a bit, and then get up early to do it all again. Unless your Steve or TruCoat, we do it without a smile on our face while we’re in the midst of it. But there are reasons we do it, and for me, one of those is so that I can be more reliable, dependable, a strength to those around me, most importantly my family. I don’t always hit that mark, but that remains the goal, and without this group, that task is more difficult.

    Our church had a men’s dinner and short service after, and one of the notes our speaker reminded us of is that we are defined and shaped by the company we keep, and where we spend our time, talents, and money. Think limit the negative influences, accentuate the positive ones.

    That’s why I post, to surround myself with a group of like-minded individuals who have each other’s best interests. Well, that and because I am afraid Slackbot will come after me and not open the pod-bat bay doors should I ever need it.

    SYITG

  • You don’t skip leg day – from Jose10k

    YHC has been working out with his wife everyday since his return from the Caribbean. However, he did sleep in on Wednesday, which was leg day. Katie hasn’t let me forget that I skipped leg day, so here we go…

    Warm-ups: ssh, windmills, grass grabbers, self love, torso twists, arm circles, high knees, butt kicks

    Thang: 4 corners with a twist

    Cooper Head Squats at each corner, 15 count. Lt. Dan the long stretch, two lunges, 1 squat, 4 lunges, 2 squats, etc…

    Sumo Squats at each corner, 20 count. Lt. Dan the long stretch..

    Side lunges at each corner 25 count on each leg, Lt. Dan the long stretch.

    Great conversations with all, including our newest member of the A1C fight club, our very own Magnum PI (dark wing duck). Still, where is BBQ?

    Finished up, COT, Moby prayed us out. SYITG