F3 New Orleans

Category: Backblasts

  • Ultimate Sandbag Renaissance – from Fracsac

    5 Pax showed up to get after it. Surge, Bullseye, Triple Shift, Heisenberg, Fracsac

    Warmup facing the bacon with normal stuff, closing with 10 x 8 count body builders.

    Thang 1

    5 stations

    Station 1 – 80 lb sandbag w/ rope – pax pull or drag
    Station 2 – 50 lb kettle bell sandbag – rows and kettle bell swings
    Station 3 – 40 lb sandbag – clean & throw and rows
    Station 4 – jump rope
    Station 5 – 60 lb sandbag – merkin & lateral drag x 10 (timer)

    Rinse and repeat

    Thang 2

    Peoples Lunge with 60 lb sandbag with 3 burpees
    Peoples bear crawl with 60 lb sandbag 3 burpees

    Thang 3

    Burpees and squats and lunges and bear crawls at tree line

    Thang 4

    Sunday Mornings x 5

    COT

    Coffeteria

    Good times!

    SYITG
    

  • Leave no Man Behind – from Heisenberg

    Leave no man behind, but leave no man where you find him

    Warm up in the Peristyle – Imperial Walkers, Grass Grabbers, Abe Vigoda, Peter Parkers, Parker Peters, Arm Circles, 8 Count Body Builders.
    Leave No Man Behind – We separated into three groups. Group one carried the 80lb sand medicine ball (“Aponi”), 60lb sandbag (“Sandy”), and a 40lb sandbag (I didn’t catch the name) towards the Foundry. In contrast, the other two groups moseyed a certain distance, then performed three burpees and swept back to meet the group with the coupons. This was repeated as each group took turns carrying coupons or running/Burpees/sweeping the six until we arrived at the Foundry.

    Foundry – keeping our groups, we had stations of merkins, pull-ups, lunges, and the timer of running to the walking path and performing three burpees. Those looking for additional work performed the timer with sandbags. We completed three rounds.

    Tool Wall – using the one group carries and two groups sweep we moved to the tool wall for some calf work.

    Great Lawn –Again, alternating groups with coupons, we moved from the Tool Wall to the Great Lawn for some mary and then back to the flag with a bit of time for some burpees.

    COT – Welcome down range Carpool (Northshore, now Woodlands Tx) and Chick (San Antonio, now Chicago), and FNG Clouseau, and welcome back Kotter to Kimchi.

    Notes
    Aponi (as suggested by ChatGPT) – “Aponi,” which means “butterfly” and is associated with healing and transformation in several Native American cultures. The name is often given to girls with the hope that they will grow up to become healers or medicine women.

    TClaps to Mahatma for performing lunges with Aponi and KimChi for his triumphant return.

  • We Ran and Stuff – from Bushwacker

    With whacker at the helm, Nobody knew what to expect. However, it was all for the good. Some men rucked, some men ran, and one ran all the way to the toilet! Good showing of F3 brothers, keep up the good work, gentlemen!

  • Happy St.Patrick’s day 2023 – from Jose10k

    What a fine morning to celebrate St. Patty’s day. Of course there was a warm-up, of course there was music (Irish Celtic Rock), and of course Moby was there too. I mean, he and I are preparing for a cage match against Russo and the Pelican. I like our odds.

    There once was a fellow O’Doole, Who found little red spots on his tool, His Doctor a cynic said Get out of me clinic, And wipe off that lipstick you fool!
    THANG ONE
    4 LEAF CLOVER
    4 corners with 5 burpees each, bear crawl the short lengths, back peddle the long portions

    There was a young lady named Bright, who traveled much faster than light. She set out one day in a relative way, and came back the previous night

    THANG TWO SHAMROCK RUN
    Exercises:
    Squats x 20
    Hand-Release Merkins x 20
    Air Presses x 15 IC
    McParker Peters x 15 IC
    Reverse Crunches x 20 (Rocky Balboas alternative)
    O’Lunges x 15/leg
    Carolina Dry Docks x 20
    Kangaroo Kicks x 15/leg

    There was a young man from Savannah Who died in a curious manner, He whittled a hole In a telephone pole, And there…electrified his banana

    THANG THREE: Celebrations has gone too far
    Drunk from drinking too many Guinesses: Nolan Ryans 20IC
    Arrive home to the misses: Wife Pleasers: 20 IC
    She declines your advances, so you decide to hump the monkey: Monkey Humpers: 20 IC
    She gets impressed with your form, so she invites you back in: Pickle Pushers 20 IC

    : There once was a nympho named Jill who tried dynamite for a thrill. They found her vagina in North Carolina and bits of her boobs in Brazil

    Finish up with some round robin Mary: leg lifts, squats, calf raises, LBC’s, Al Gore Thorougoods, Rosalitas
    COT: extra thoughts for the runners of the endurothon, Happy Hour in Slidell to come. Akbar prayed us out. Afterwards, the group reflected on how important F3 is to them, and how grateful they are to be a part of it. Each aspect has it’s importance. It was an honor to lead y’all, and the limericks I have written are much cleaner than the ones BBQ told us. Happy St. Patty’s day to you all. SYITG

    A pirate, history relates, Was scuffling with some of his mates, When he slipped on a cutlass Which rendered him nutless, And practically useless on dates

  • ParO’dox and the St Patrick Games – from Paradox

    YHC rolled into the Den on two wheels with just a few extra minutes to let some LepraCones (tM) stretch their legs in the ball park . YhC saw Dilly drive up to see what was happening, gave a fist bump and politely let him know that everything he had seen was “classified “. YHC then set out a few coin dishes and the last thing YHC saw was a gangly Irish fellow with a green mullet and a smedium Irish Affliction shirt (never change Thibodaux Walmart) coming toward me. He had Joy in his eyes and a prayer in his heart. He shotgunned a Guinness and told YHC this beatdown was his…that’s when YHCs lights went dim and all that’s left below are eye witness accounts and fragmented memories during an out of body experience.

    Duke !! Get the footage !!

    Warmup

    5:15am:
    Report from Dale at the
    Chic Fil La Drive Thru :

    “I saw several middle aged men loitering around a lion statue. They looked like they were waiting on someone. Then a maniac rounded the corner with green hair and it was business in the front , party in the back . I’m gonna be honest with you here, that guy looked high. Maybe bath salts. He ran around them in circles, obviously some pagan ritual chant playing from a wireless device. He paused in the middle and spoke in what sounded like a hybrid between Jeff Foxworthy and Connor McGregor. They followed him in unison and it only took a few minutes for them to work into a full lather. He gave them one last cussin and they disappeared toward the demon duck pond. Strange man …real strange. “

    5:22am
    Report from Martha who “gets her steps in” every morning at the demon duck pond track:

    “Youths today !! I tell ya what ! They ran by me in a line singing about drunken sailors and rambling rovers! Then they made the last man do a crude 1/2 lunge dance. This new generation is circling the toilet ! Now if you’ll excuse me I need 400 more steps so I can have my pastalaya for breakfast “

    Journal entry from Earl Thibodaux
    Who works maintenance for the parks department and keeps meticulous notes during his smoke break.

    “These young fellas poured into the ball field about 5:30a. They had cardinals, gooses and one guy was straight up named after a piece of wood. Clearly gang affiliated. The skinny mullet weirdo read them an excerpt from the St Patrick prayer and they danced around the field. The signs said :

    Station 1
    Christ Beneath Me
    10 big bois
    1 coin

    5 bonnie Blair’s

    Station 2 Center Field
    Christ on my right, Christ on my left
    15 (2 is one) Apolo Ohnos
    2 coins

    Station 3 Right Field
    Christ Above Me
    20 Star Jumps
    3 coins

    5 bonnie Blair’s

    That fella then organized some sort of exercise money game. Prolly with that real Lean fella they call Enron.

    First they went solo collecting coins at Stations and the losers did squats.

    Next he had them Split into teams
    They started at home base with 2 buckets for coins.
    1 fella was at at bucket doing jumping jacks at all times but could swap out with a team mate.
    The rest of them leapt to any station or a cone to complete reps or gather a prize which gave them gold coins for the bucket of gold.

    He had some cones out too , looked like this:
    Cone 1 (I) 20 LBCs 1 coin
    Cone 2 (R) 100 high knees (1 is 1)
    Cone 3 (E) 30 Leg Raises …(the answer to the preBlast riddle was set as a 0 coin trap . Sorry Dilly! )
    Cone 4 (L) 10 side Lunges (left right is 1)
    Cone 5 (A) 10 American hammers
    Cone 6 (N) 20 flutter kicks
    Cone 7 (D) 10 dolphin Hops

    I heard the one they called Dilly holler “stay away from the E cone, it’s a trap!” They never saw it coming.

    They played a few rounds and the team with the cranky bald fella that makes fake siren noises kept winning. Finally they jogged back around the civic center and I for one , wouldn’t be surprised if you saw those mugshots on the 6 o clock news. “

    5:58
    Dale from Chic Fil La again

    “Well that girl forgot my mini biscuits so I made another lap around the drive thru. That’s when I saw them kids sprinting back to the lion. They did a few more leg ups then counted each other and named each other. They said a group prayer and scattered before I could even jot down a plate number!

    6:20a
    Paradox:
    YHC woke up in his driveway with a foggy head and some scattered cones. A note on my windshield read “you’ve got a solid group of Lads there, now they know a proper Irish beatdown !
    St Patty Pray for us
    see ya next year
    – ParO’dox “

    NMM

    Was recently discussing the consistency aspect of F3 with Enron and we both agreed it had outlasted any previous “fad exercises” in our careers. A funny thing about F3 for YHC is the “frog in boiling water “ effect. One day you walk into your first gloom with old gym shorts on cus your friend said it was “a challenging workout ”. The next thing you know you have on a Irish national flag hat with a sewn in mullet singing sea shanties and yelling “Oui” as a response while you lead other men. Yet just as the frog can’t quite remember when the water started boiling, I can’t really pinpoint when F3 begin to make me a better man. I just know day by day, rep by rep , through suffering and triumph we improve each other a little more .

    See Ya Bonnie Lads in the Gloom
    Dox

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Shorts or Pants, at The Gipper – from Einstein

    A cool 42 degrees for the gathered PAX, this Wednesday morning, at The Gipper. One of those days when the big decision is shorts or pants.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Windmills

    mosey over to the front of the Justice Center

    Event 1: partner up
    partner one does a plank walk out with five merkins, repeating this while partner two runs up the promenade and back, then flipflop
    – repeating this four times

    mosey over to the parking garage upper deck, backward lunging half way up the ramps and sprinting the other half

    Event 2: set of elevens, with forward lunge at the ramp top and backward lunge at the ramp bottom, with run down the ramp and back.

    mosey back to The Gipper Trailhead

    BBQ requested more lunge work, time was up – so he was denied.

    Count-o-rama, Legal leads us out with a prayer.

    Thanks guys. Always fun to lead