F3 New Orleans

Category: Backblasts

  • Stations of the Cross – from Rudy

    The usual Good Friday beat down. Lets take a walk with Jesus, reflect upon his suffering and offer a bit of our own suffering along side his. Quick warmup, then head across the street to the green grass. There will be no mountain today, no running. Just a quick warm up, then start the walk.

    Each station: 90 seconds of exercise, 60 seconds lunge walk, 30 seconds recovery and presenting of the next station.

    Station 1: Pontius Pilate sentences Jesus. Peter-Parker-Peters
    Station 2: Jesus takes up his cross. Merkins
    Station 3: Jesus falls the first time. Burpees (down and get right back u again)
    Station 4: Jesus meets Mary. BBSU
    Station 5: Simon shoulders the cross. Carolina Dry Docks
    Station 6: Veronica wipes Jesus’ face. V-Ups
    Station 7: Jesus falls the 2nd time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly (word has it that “Dolly” was a common name at the time of Christ)
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus Stripped of his cloths. Jump Squats (reaching here… “J”esus “S”tripped = “J”ump “S”quats). Legs are starting to burn
    Station 11: Jesus nailed to the cross. American Hammer
    Station 12: Jesus dies on the cross. T-Merkins
    Station 13: Jesus taken down from the cross. Genuflects
    Station 14: Jesus laid in the tomb. Low Plank as long as you can. T-Claps to Frac who made the full 3 minutes

    Name-o-rama, COT. Thanks for walking the journey with me, gentlemen.

  • Dora on the Rocks with a Twist and Side of Cheese – from Architect

    YHC prepared early for his VQ, alarm appropriate set and arose to ideal weather conditions. 124 days since his FNG appearance.

    After going through the usual early morning routines and agenda, YHC made his way to AO, gave; disclaimer and led PAX through standard warm up movements.

    National Grilled Cheese Day – Burpees awarded for “cheesy” comments made

    Workout 1 – Pull-Up/Merkin ladder (1:2 Ration – 5 Pull-ups/10 Merkins….4 PUs/8Merks…3/6…2/4…1/2…then back up the ladder

    Workout 2 – PAX gathered rock of choice to set up for Dora with a Twist –
    124 ea (get it?) Squats, OHP, Curls, and Big Boy sit-ups while Teammate Ran out and returned back via method of choice (that wasn’t running/walking). Some side-stepped, some karaoke, some skipped, and few others got a bit more creative.

    Rocks returned, horses returned, COT initiated.

    Thanks to all that came out and supported.

  • B’s and Bears – from Bogey

    Disclaimer/to rock pile for a brief warmup/grab a rock and off to the hill/ Killer B’s – 3 man team with one pax on one side doing burpees, the second pax on the other side doing Big Boys, and the third bear crawling up and over the hill from one side to the other….taking the next Pax’s spot when reaching the other side. Rinse and repeat until all pax completed 5 rounds./to the restrooms bldg near the pavillion/half the pax doing peoples chair while holding the rock overhead until the other pax makes their way bearcrawling around the bldg, swap out…next round holding rock straight out./to the rock pile/Squatsx20(4 count), MHx20(4count), Squatsx10, MHx10/back to the flag/COT
    Gratitude to the PAX for taking the time to humor me in the gloom, yet again!

  • On the Road Again – from Paradox

    Well Im running down the road trying to loosen my load , I got 7 Pax on my mind. 4 that wanna own me, 2 that wanna stone me and one says he’s a friend of mine!

    Come on Yankeeeeee, don’t say maybe!

    I gotta know if His sweet love is gonna Save me!

    We may lose and we may win
    But we will never be here again
    So let’s warm up , mountain climbin in and take it easy…

    Duke! Get the footage and plug Bucees into the gps
    It’s time to hit the road. (Jack)

    Today YHC wanted to kickoff the Easter season through one of my favorite resurrection stories : The Road to Emmaus
    It gives such a different perspective from two disciples heading home from Jerusalem and highlights many of YHCs struggles like expectations and contentment.

    7 strong at the stage with really fine cool spring weather, perfect for making music with my friends.

    Warmup
    The usuals and a bumper mosey with mild to moderate chatter including Tana (welcome back Kotter) in full blown insubordination and Kilo wasting no time tweaking the Qs transitions after missing roughly the last 97 beat downs. The man has clearly been keeping his knives sharp during the layoff. Even a seasoned Q questioner like Goose could respect the effort. T-claps. Most other notable chatter surrounding the incredible confirmation cookout for two of our pax last night and the unbridled power of 50 plus kids.

    To set the stage and mindset of these disciples we got started with a little F3 classic Flowers by Moby
    They brought Christ up and then down and they thought he left them to weap and moan….
    Alternate squats and Leg Raise.
    Always a joy Moby.

    Mosey to the yet to be named Finance Office lot where we tested out the fresh pavement with our first Gospel trivia.

    How many miles from Jerusalem to Emmaus?
    The pax overshot at 14 and paid with 10 oyo burpees

    A little trivia interlude with “On the Road Again “ by Willie Nelson.
    Rocky Balboas on parking bumper during song , burpee on Road . Ronnie with a JBL sponsored BreakOut Performance hitting some groovy rhythm looking like a young Travolta out there. Must have been a few drops of Jucifer left in the tank.

    Second trivia round where pax correctly guessed the Gospel of Luke and reduced the reps to 5 burpees .

    Mosey To Corner of Richmans loop

    Trivia 3 where YJ quickly answered Cleopas as the named disciple and not to be confused with YHCs uncle Clofas who always lets you know that “he knows his rights “

    For the remainder of the beatdown we ran the “big track “ with intermittent excerpts from the Road to Emmaus as our ten counts.
    We completed dry docks, Australian angels , and SSH in increasing fashion on the corners.

    Lastly, hopefully inspired by the disciples revelation, we made an all out push for the flag in running fashion as we left our own beatdown expectations behind. Great effort to push through the pain together here.

    Goose handed down the coveted Animal shirt and YHC is already doing hallway merkins to make sure the threads are peak strain on Thursday.

    COT and Kilo prayed us out.

    Tremendous gratitude for all God is providing in this community .

    NMM

    Sometimes YHC really pumps up my own expectations and discontent leading to further chaos and an endless search for the “greener pasture “. The story of the road to Emmaus always reminds me of how we can look back and see what God placed all around us even when we were too busy to see it unfold.

    With our own plans the sounds of our own wheels can drive us crazy! So lighten up while you still can. Don’t even try to understand. Just find a place to make a stand and take it easyyyyy!

    That’s all I have to say about that

    See y’all on that gloomy Road

    Dox

  • …and Zoo made two – from Russo

    Right at about 60 degrees this morning for Pax of 2.

    Warmup (all 10x to 15x)
    – SSHs
    – toe touches
    – Grass grabbers
    – Arm circles
    – Self love
    – Good mornings

    Thang
    Maybe not tradition, but as has become the norm, we moseyed around old Mandy, stopping every block or so to do a 5-4-3-2-1 rep for different exercises, even stopping a couple times at the Marsh to play on the swing set. Or at least take advantage of monkey bars.

    Reps/ exercises
    5 T merkins
    4 Peter Parker’s
    3 Wide merkins
    2 8 count body builders
    1 Burpee

    5 SMCs
    4 Ballerina squats
    3 Imperial squat walkers
    2 Star Jumps
    1 Smurfjack

    5 pull ups
    4 dips
    3 calf raises
    2 hanging knee raises
    1 leg raise

    5 Leg raises
    4 Crunchy frogs
    3 V ups
    2 Gas pumps
    1 Big Boy sit-up

    5 freak nastys
    4 durkins
    3 BSSs
    2 Box jumps
    1 Urkin

    Reverse! On the way back and at home base, we reversed the rep count (e.g., 5 urkins, 4 box jumps)

    Wrapped it up with some Mary: 3 calf raises all the way up the pilot house, and then a slaloming of the columns before count, name-o-Rama, and prayer closed us out.

    It is reported a good time was had by all.

    SYITG

  • S&M Means What…? – from Bolt

    YHC was still reeling from Hokie’s stations of the cross BD and desperately needed to work out the kinks. I put it out on the Slack and was happy to see nine other pax looking for recovery work.

  • Baseball Themes – from Hogs Breath

    YHC was throwing a small boil on Easter Sunday for his father in law, when he saw Pauly D bee-bopping around the neighborhood. Taking it as an opportunity the HIM invited Pauly D and his 2.0 in for some hot crawfish. YHC EH’d his 13 year old 2.0 to Monday’s beatdown but only if it was ‘baseball’ themed.

    Challenge accepted

    Disclaimer – Given

    The warm-up:
    Some toy soldiers, butt kicks, mountain man poopers, and good mornings.

    The Thang:
    A good round of Monday Motivator, which is SSH, Star hops, legs only SSH, and then hops from a countdown of 10,9…2,1.

    After this we mosey’d to prearranged baseball Diamond with yard cones, in lieu of bases. We performed a 7 of Diamonds. Which is, 7 merkins at 1st base, 14 at 2nd, 21 merkins at 3rd, and then steal home. Rinse lather and repeat with LBC’s, air presses, and squats.

    Then YHC continued with the ball theme and pulled out a softball where we played a few different games of ‘hot potato’ (borrowed the idea from TurboTax) every time a pax dropped the ball, we did some ‘punishment’ we’d weave and Bob, foreword and back, passing the ball, then switching up the order, all in all fun was had by all! A great game of dynamic catch.

    Props to Lucky Dog who was able to catch and throw with his non-dominant (which is great physical therapy for him!).

    We rounded out with naming Pauly D’s 2.0 he was a gamer, so we went with GTA or Grand Theft Arson, there was another name, but it was copyrighted!

    Ended with a COT. YHC had to run for a Dr. Appointment, but several did go for Coffeteria at Starbucks.

    Thanks for giving me the opportunity to lead this morning. I look forward to seeing everyone in the gloom again!

  • 2 PAX and a few coupons will work!! – from Shooter

    With fart Sacker Wacker making it official, only Akbar and YHC would descend on the Marsh on this beautiful Gloom.. Most of the regulars like Hammer and Waterpik are away enjoying some family time..
    Sharing some great chatter, Akbar and I eventually started the day with 20IC SSH, 15IC Toe Touches, 10IC Grass grabbers and 5 Merkins.. Moseyed the only time around the block and back..

    Deck of cards in hand with a cheat sheet winky for the exercises. Coupons included 30lb ruck plate, cylinder block, 5 gallon pickle bucket filled with water and a jump rope…
    Objective was simple ♣️ P1 Bearhug bucket squats while P2 held Al Gore F/J , ♠️P1 Chest press and P2 Mission Impossible hold F/J,♦️P1 Kettle swings and P2 jump squats F/J,❤️ P1 Jump rope 2x card value in seconds P2 SSH F/J..

    Jokers were in play and both showed up. 20 pull-ups OYO.. Made it through about half the deck..

    Appreciate the post Akbar and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Reasons for Faith – from Kenna Brah

    Last minute fill in and honored to Q on this special day. Weather was nice. Along the way I threw out some history on civilization, St. Patrick, Dark Ages, Shroud of Turin Facts,
    Warm up –
    Various arm circles
    Slow combo of Grass Grabber to Good Morning to Extra Slow Abe Vigoda to help those who ran the CCC.
    Hillbilly-Squat-Walkers – Me own invention. Good for engaging the mind/body connection.

    Thang –
    Short Mosey to Lake Path for:
    10 InchWorm Merkins
    10 L/R Forward Lunge
    10 L/R BackWard Lunge
    10 L/R Side Lunge Repeat 2x

    Further down the path we stop for Dora:
    Timer runs to road and back –
    100 BB Situps
    200 4 Ct Plank Jacks
    300 Wife Pleasers

    Mosey to the Deck –

    New Invention – Dippity Do Rocketts – 4 Ct Exercise –
    Dip position Down/Up
    Right Leg Up/Down
    Left Leg Up/Down
    Dip Down/Up

    Single Leg Squat Rear Leg Left ( Scorpion kick )
    Single Leg Squat Rear Leg Right ( Scorpion kick )
    10x first Rd, ,5x 2nd Rd

    Mosey back to Rear of Museum for traditional ending – Peoples Chair/Air Press Donkey Kicks and BTW.

    Back to “flag” for COT, Prayer.

    Happy Easter!!

  • Stations of The Cross – from Hokie

    YHC signed up for “Good Friday” with the intent of attempting to focus on the Stations of the Cross.

    As I am not as creative as Rudy, I just created a beatdown with 14 stops for reflection.

    Warm-o-rama welcomed folks with special attention to Good Friday and asking the Pax to PUSH themselves through discomfort while also paying attention to DO NOT HURT YOURSELF as I brought heavy stuff for us to utilize.

    “Tools” incorporated today:
    Dual 5 gallon buckets filled with sand for Farmers Carries
    Single 5 gallon bucket for rifle carries
    Approximately 100# sand bag (My Go Ruck 80# sandbag overstuffed) to carry across the shoulders while focusing on His carrying the cross
    Two different 50″ sand bags for shoulder presses and bench presses

    The THANG
    8 Pax were stationed at 8 stations with the “timer” being the 100# Sandbag “CROSS Carry”

    1. Farmers carry with two 50# sand buckets
    2. T-Merkins
    3. TIMER ~ 100# Sandbag CROSS CARRY
    4. Lunges
    5. 50# Sandbag Bucket Rifle Carry
    6. Step ups
    7. Shoulder presses with 50# sand bag
    8. Chest presses with 50# sand bag

    Rotation from 1-2-3-4-5-6-7-8-1….

    After each round we stopped to reflect on a Station of the Cross….

    oh, i almost forgot… and do burpees!!!

    Most rounds were 10 burpees, except when Jesus was nailed to the cross and when He died, we did 15.

    I am honored to have the opportunity to lead and can only hope those in attendance found it spiritually rewarding