F3 New Orleans

Category: Backblasts

  • Tabata for Two – from Russo

    73 but nice and breezy this morning at the Pad. When Pelican showed up, I immediately confessed I spent about 16.4 seconds coming up with a plan, but all in all, it came together.

    Warmup (all 10x-15x IC)
    – Sealjacks
    – Toe touches
    – SSHs
    – Torso twists
    – Cherry Pickers
    – Imperial walkers

    Thang
    Traverse to the bus stop and tunnel, where a Tabata of 90 seconds on and 15 seconds off got us there and back. We alternated between:
    1 – mosey
    2 – lunge walk
    3 – side shuffle
    4 – back pedal
    5 – high knees

    At the bus stop
    – 10 IC freak nasties
    – 10 Durkins
    – R&R those two

    At the tunnel

    Mosey down, side shuffle through, back pedal up, with 5 krakken burpees at the top. Then 5 Shoulder tap plank jacks. Then 5 Peter Parker merkins. Repeat those three rounds for 6 rounds total.

    Mosey back to bus stop where it was 10 durkins, 10 BSSs IC, and 5 box jumps.

    Mary (10 IC)
    – crunchy frogs
    – American hammers
    – Flutter kicks
    – Penguins
    – LMCs

    COT, Name-o-Rama, and prayer closed us out. We lifted up a couple members of our church who recently passed away.

    Good chatter and good sweat this morning.

    SYITG

  • Did someone ask for Cilantro? – from Shooter

    Well, I know if you’re reading this you might be wondering what on earth does Cilantro have to do with a beatdown? Simply put, Rucking allows for us Bigger guys, often called pumpkins 🎃 or other nicknames depending on who may post to discuss many topics…
    So, the topic for the day of course was included with the question. What is Cilantro good on? The obvious being Mexican food.. Tacos, salsas, marinades, etc. However, with the recent opening of Mandeville drive thru crawfish recently, Qs taste buds are trying to pin point the secret ingredient used and believes this to be in fact Cilantro.. If any outsiders have the scoop on the above, please share.. YHC may have convinced JV to give it a shot this weekend in one of his boils, as a our mud bug season is officially off and running…
    If you have not tried the drive thru crawfish, I certainly suggest giving it a shot as myself and Russo both agree they are consistent and delicious even if Cilantro is not apart of the recipe… Waterpik and Bushwacker seem to have a more balanced conversation as they were still chattering upon the Ruckers return..

    Warmup
    5 Navy seal Burpees
    10 IC Imperial walkers, grass grabbers, Abe Vogadas, bridges, wife pleasers and monkey Humpers..

    Ruckers rucked and runners ran for about 30 mins and then we returned for 5 more Navy seal burpees and equipment work controlled by pull-ups of 10 each PAX, sit-ups, chest press, freak nasties and leg ups.. Finished core with 15IC flutter kicks, hello Dollie’s and Rosalitas..

    Count, announce and COT

    Thanks to Russo for taking us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Global warming with Al Gore – from Fletch

    7 strong in the gloom of this humid morning at the Gipper.
    Warmup: toe touches, grass grabbers, merkins, arm circles, Peter Parker’s, imperial walkers, windmills and hillbillies.
    Thang: started with bear crawl to the street.
    Burpee Dans (1 burpee 4 lunges) to the corner. Shuffle, left foot forward then right foot forward to the next corner and mosey to the Taj Mahal. Circle around the flag and 1 round of BLIMPS: Burpee’s (5), Lunges (10),Imperial walkers (15),Merkins (20),Plank jacks(25) Squats(30). Global Warming, hold Al Gore position and slowly shuffle around flag and do 15 big boy sit-ups reverse direction and 10 merkins reverse again and 20 Bobby Hurleys. Mosey around the building and 1 more round of global warming and 10 Parker peters ic. Bear crawl to the road, shuffle, backpedal and mosey to the rock garden for curls, tricep extensions, grave diggers ic and mosey bak to the Gipper. Barely legal prayed us out. All had a good sweat going. Great workout! Thanks

  • It’s Burpee Time(r) Again! – from Goose

    YHC showed up tired, mostly because it was the morning after a late night planning session that seemed awesome before crawling into bed and not so awesome while tying shoes this morning in the dark (we’ll call it the “Pre-Q Dread”). After a slow warmup of the usual with 5 total PAX, YHC led us on a nice, slow bumper mosey to further delay the inevitable.

    YHC knew that despite a challenging Saturday and Monday, Tuesday Tuff has to live up to its name or YHC might lose his edge. So, no time for a pity party, it was Burpee Time(r) Again!

    Four PAX lined up and spread out facing the stage on the concrete along the curved grass line waiting for instructions. While one man did 20 burpees in the middle, each other man would do AMRAP the exercise assigned to his spot. So, each guy would do a different exercise nonstop until the guy in the middle finished 20 burpees, hence the “burpee timer.” Once the burpees are done, the men rotate to the next station and remind the guy behind him what exercise he’s about to have to do. Communication was key…Actually, it wasn’t. There were only five stations, and it was pretty obvious what the guy ahead of you was doing, mostly because of the shape of the sweat stamp on the concrete.

    Round 1 exercise stations (done while middle guy is completing 20 burpees):
    -merkins
    -coupon curls
    -squats
    -Peter Parkers

    Round 2:
    -BBSU
    -coupon swings
    -lunges (back then forward with same leg before switching)
    -Imperial Walkers

    Round 3:
    -Freddy Mercurys
    -coupon rows
    -Apolo Onos
    -freak nasties on the picnic bench

    Round 4:
    -crab cakes (Crabby Patties, according to Tana)
    -coupon LBC’s
    -flutter kicks
    -SSH

    6:00 came almost all the way through the fourth round, though time was a bit of an illusion this morning. It felt like each guy took about seven minutes to complete his burpees, though it was probably less than two. And the stretch from 5:56 to 6:00 crept on for about 15 minutes, and I think it actually stopped once or twice.
    The chatter was at an all time low this morning, though a few guys likely had to check their pants when they got home given the quality of sounds that were communicated once things really got moving.

    T-claps to these men for pushing hard through this one and not giving into the instinct (or peer pressure) to take a breath before starting those burpees. As mentioned during the COT, F3 is supposed to constantly push me and give me concrete experiences that make it clear that I still have a long way to go, while at the same time giving the reward of deep brotherhood that comes from shared suffering.
    If we ever feel like “we’ve arrived”, we’re doing it wrong, but if we ever feel left behind, we’re also doing it wrong. We’re in this together for the long haul, and we’re also growing and improving immensely with every single beatdown!

    Announcements and Tana prayed us out (sorry, Smooth, I forgot!)

    SYITG,
    Goose

  • We all know Grannies are Reliable, but so is Russo!! – from Shooter

    With temperatures feeling like summer, YHC and Reliable Russo decided to get out in the gloom and perspire our way through the streets of ole Mandeville… Plan of action bounced through my mind since signing up to Q, however one thing was certain to be included was the Navy Seal burpee brought from down range Einstien (Katy) a few weeks ago…

    Warmup
    All 10IC
    • Bridges
    • Scorpion kicks
    • Superman’s
    • Toe Touches
    • Torso twists
    • Abe Vogadas
    • Imperial walkers
    • Cherry pickers
    • Grass Grabbers

    Thang
    Moseyed down the trace towards the Marsh. Stopped at Marigny to perform 5 Navy seal burpees, 10 jump squats and 15 (2/1) mountain climbers.. R/R each corner in a square back to Grannies. With the heart rate elevated, decided to keep it going in the corridor with a reduced Dora of said 50,100 and 150 which YHC quickly modified to 30, 100 and 150 of the same said exercises cumulative.

    P1 did exercise while P2 shuffled down and returned for the first series and the last sets of 100 and 150 back peddled and somewhat of a sprint returning… I know the Q was gassing on the returns as the heart rate stayed elevated…

    Took to the the steps for a Math lesson that was easily picked up by Russo (Raider Pride) but would have definitely slowed the completion with chatter of understanding from say a no show Bushwacker.. Each step 2 calf raises 1-4 steps increasing to 4 calf raises steps 4-8, 6 calf raises 8-12, 8 calf raises 12-16 etc. etc. with the finale of 12 on steps 20-24..

    Returned to the bottom to close with Mary..
    20IC
    • Little Manny Crunches
    • Left/Right elbow to knee
    • Flutter kicks
    • Hello Dollies
    • Jane Fonda’s (EiEi style) regular, toe to knee and pulses..

    Mentioned announcements and the Release from Wacker tomorrow about the Northshore convergence, wrap up of RCR and Endurathon..

    COT
    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Huff, Puff, and Beatdown – from Goats in the Machine

    Warm-O-Rama

    Sub-contracted to goose due to the Q’s tardiness

    THANG 1: Story of the 3 little pigs

    Once upon a time, three little pigs decided to leave their mother’s house and build their own homes. The first little pig built his house out of straw
    • Pig 1 built a house of straw – 4 bodybuilders. Wind sprint to the parking lot

    the second little pig built his house out of sticks
    • Pig 2 built a house of sticks – 8 bodybuilders. Wind sprints to the last picnic table

    and the third little pig built his house out of bricks.
    • Pig 3 built a house of bricks – 12 bodybuilders. Wind sprints to the opposite sidewalk

    One day, a big, bad wolf came and knocked on the door of the first little pig’s straw house. “Little pig, little pig, let me come in!” said the wolf. But the little pig replied, “Not by the hair on my chinny chin chin!”
    • 20 LBCs (symbolizing the wolf huffing and puffing at the straw house)

    The wolf huffed, puffed, and blew the straw house down. The little pig ran to his brother’s house made of sticks.
    • PAX to run a loop

    But the wolf followed him and knocked on the door. “Little pigs, little pigs, let me come in!” said the wolf. But the two little pigs replied, “Not by the hair on our chinny chin chins!”
    • 20 LBCs (symbolizing the wolf huffing and puffing at the straw house)
    • 20 reps of merkins (symbolizing the wolf trying to break down the stick house)

    The wolf huffed, puffed, and blew the stick house down. The two little pigs ran to their brother’s house made of bricks.
    • PAX to run a loop

    But the wolf followed them and knocked on the door. “Little pigs, little pigs, let me come in!” said the wolf. But the three little pigs replied, “Not by the hair on our chinny chin chins!”
    The wolf huffed and puffed but couldn’t blow the brick house down. So, he climbed onto the roof and tried to come down the chimney. But the clever little pigs had a pot of boiling water waiting for him, and the wolf fell into the pot. The pigs covered the pot with a lid and boiled the wolf alive.
    • 20 LBCs (symbolizing the wolf huffing and puffing at the straw house)
    • 20 reps of merkins (symbolizing the wolf trying to break down the stick house)
    • 20 reps of air squats (symbolizing the wolf climbing the brick house and falling down the chimney)

    From that day on, the three little pigs lived happily ever after in their sturdy brick house, knowing that hard work and determination always pay off in the end.

    THANG 2: a game called “Beat the Wolf”

    The Pax Break into groups of 4. 3 PAX represents each of the pigs. (4 PAX will be pigs for teams of 5). 1 PAX is the Wolf.

    The 3 pigs plank. When the wolf arrives at a pig, the pig then calls an exercise for a 10-rep count. Whoever completes the task the fastest wins and becomes the pig in the plank position. The loser becomes the Wolf and moves on to the next Pig. Rinse and repeat. If a pax is a wolf 3 times in a row, he can do 5 penalty burpees to become a pig or remain the wolf.

    Thang 3
    • Elevens: overhead hand claps & calf raises, transport with bear crawls and walking leg kicks

    Mary
    • Pax Potluck Mary

    • COT • Announcements • Intentions • Smooth Prayed us out

    Moleskin
    YHC was running late, as usual, this morning. T-Claps to Goose for keeping the train on the tracks. YHC is grateful for the PAX transporting themselves to the 19th-century American countryside for a cheese fable-based beatdown. Hopefully, the storyline aided the pax in exerting maximum physical output with a minimal mental load. To be honest, YHC thought it would take longer than it did and wishes we would have taken a victory lap after the last round. In Thang 2 we continued the man-vs-man theme that has been popping up in previous beatdowns. T-claps to Smooth Operator for using a strategy that created an advantage with his short arms and impeccable bear crawling skills. Additionally, Yankee Joe can up with some crazy core-based stuff that exposed YHC’s lack of core strength (again). With this extra time to spare YHC called for Elevens and showed mercy by way of overhead claps and calf raises. Based on the mumble chatter, YHC will not show this type of mercy again.

    Thanks to all for going along with this goofy-themed beatdown and putting up with my tardiness.

  • Fury at the Marsh – from Akbar

    YHC got excited when passing a Blue Toyota Tundra this morning, thinking it was JV. The glimmer of hope for his return was squashed, but happy to see the familiar running team of Hammer and Pik chatting it up.

    Warm up – SSH, Self-Love, grass Grabbers, Cherry Pickers
    10 Pull ups, 10 Superman’s at the playground

    Mosey to the Lakefront stopping at intersections for Hand Release Merkins, Dips, Squats with rep counts of 21-15-9-15-21

    Rips – 50 calf raises, 50 Rocky Balboas

    Mosey back to the Marsh the long way, stopping at each light pole for 2 reps, adding 2 at each light pole. Hand Release Merkins and jump squats

    Switcheroo over to Superman’s and Flutter Kicks, 2 at each light pole, adding 2 each time.
    Maxed out around 20 light poles and head for Mary

    Playground – 10 Superman’s, 10 Pull ups, 30 second dead hang

    Mary – Rosalita’s, LBC’s, x 20IC, 1 Big Boy Situp

    Count, name, and Hammer prayed us out.

    Announcements – 2 days left for Run Cajun Run, Endurathon in 3 weeks. Jose, Tank, Speedy, and Hammer have a team – sign up to support and run with them.

    Always look forward to seeing ya’ll on Mondays, a great way to start out the week.

    SYITG – Akbar

  • And then there were 2 – from Fracsac

    2 HIMs posted to the Renaissance after completing 6 x 5ks at the inaugural City Pork the day before.

    Warmup while facing the bacon. Regular stuff finished with 5 burpees OYO.

    Route 66 with merkins followed by a Route 66 with squats.

    10 burpees OYO

    Headed to open field for frisbee using egg toss rules with Burpees. A no catch results in 3 burpees. A catch required one step back and toss again. We did a lot of burpees.

    Finished with Sunday Mornings.

    COT followed by Coffeteria with several more pax.

    SYITG