F3 New Orleans

Category: Backblasts

  • Compounds – from Russo

    Two braved the downright frigid 45 degrees at the Splashpad this morning.

    Warmup (all 10x IC)
    – SSHs
    – Toe touches
    – Self love
    – Cherry pickers
    – Windmills
    – 3 calf raises up each step of the pilot house

    Thang
    – One long mosey two blocks east, and then to the lakefront, and back up to Start. At each block, perform certain exercise and rep count, designed to be a “compound” exercise, namely:

    – shouldertap merkins
    – Plankjack merkins
    – Shouldertap plank jacks
    – Imperial squat walkers
    – Front and back lunges
    – Dr. W’s
    – Gas pump / Big boy sit-ups

    In between, we also did 7 or so minutes of alternating 20 Rocky Balboas and trips up Rip’s, as well as 20 IC freak nastys and 20 IC BSSs at the sea wall.

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

    This completes step 3 of 8 in Qing each Northshore site.

    A great time was had by all, and YHC learned a hack or two re: his Apple Phone along the way.

    SYITG

  • A whole lot of Rucking going on! – from Shooter

    This beautiful gloom provided more Ruckers than Runners. Heck we even added a Slinger to the group for good measure.. There was plenty of mumble chatter before the PAX got underway, but the most notable was the fact that Speedy was fresh off a Personal best performance over the weekend finishing his marathon at 3:15.00.. This young HIM has literally taken HUGE strides over these past few years… So much so that when YHC shares gym time with Tanked up that’s all he talks about.. Glad to have you amongst us Speedy and to watch you grow in many ways.. Keep pushing!!

    Warmup
    Mix of 10-15 IC of Cherry Pickers, self love, Toe Touches, SSH, Windmills, Scorpion kicks, and Superman’s. Finished with Al Gore pose around for 10sec count..

    Thang
    Speedy and Waterpik took to the streets journeying through Mandeville coming up Girod street.. Probably logged close to 4.5 on the Gloom and I am most certain there was some great Mumble chatter shared with the always motivated and enthusiastic Waterpik..

    The 3 Ruckers and 1 slinger logged a little over 2 miles and we returned over the time. So we had a quick count, announce and COT..

    Always enjoy the Gloom with you HIMs and until the next 👍🏼👊🏼✌🏼!!!

  • Cottoneye Joe with a deck of death with PAULY D!!!! – from Jose10k

    Alright Gentlemen, another wild beatdown at the A1C. Warm-ups: SSH, followed by a burpee, SSH, followed by 2 burpees. A little prequel to a musical introduction that will follow. Some more stretches, all ic.
    Cotton Eye Joe time: The song plays while the PAX does SSH, everytime the words Cotton Eye Joe is sung, you do a burpee. (25 in total by my calculations).
    After that, we did the deck of death with a twist. Each person was assigned a suit, and each time their suit came up, they picked the exercise. We did everything from burpees, 8 count body builders, to merkins, diamond merkins, fingertip merkins, staggered merkins, yuri merkins, slow squats, lunges, side lunges, jane fondas, hello dollys, lbcs, big boys, freak nastys, etc..
    The two jokers: lap around the parking garage with sprints on the straight aways to finish off the deck. COT with a FNG. Now Bushwacker texted me last night to speak of the high standards of naming FNG’s, and the importance of giving them the right, appropriate name. David, Hogsbreathe’s friend, from Slidell needed an appropriate name. He was a fellow New Jersian. “D”avid who went to the shore, so I immediately thought of Pauly D from the Jersey Shore. Once I uttered the name, Hammer exclaimed it as well. If the two of us came up with the same name, then it was meant to be. So welcome to F3, “D”avid, or now known as Pauly D.
    If you get a chance gentlemen, please consider donating $43 dollars to Shooter to our fallen brother Cardinal. All that information is on slack. If you need help, just reach out to one of us for the info. Feb 3 is the Crazy Ivan where my nephew looks to repeat as grand champion, and the northshore looks to hold onto the freedom hammer. You don’t have to be a runner, there are ruckers too.
    Thank y’all for the opportunity to lead this morning. Y’all have a great Friday, and a great weekend. As always, SYITG brothers.

  • NEW AO NAMED IN THIBODAUX! / A Transportation Exhibition – from Goats in the Machine

    YHC arrived at the at 5:25 to eight (8) PAX, including and FNG, parked and waiting near the flag poles in front of the Civic Center as instructed. An Additional Pax, Goose, was spotted parking in the wrong location as well displaying a level of tardiness that is typically only seen by YHC. It was latter discovered that he was delayed due to an uncontrollable urge to craft a fudge pop. YHC began the Beatdown with 10 PAX (including myself) at 5:32.

    It was 64 degrees, dry air, and highly saturated grounds. The concrete was still moist and had puddles colleting in low spots from the previous night’s rain.

    Warm-O-Rama
    SSH, Imperial Walkers, Wind Mills, Arm stretching, High Knees, Butt Kicks, Mosey to Basketball Court
    YHC’s cadence was miserable as usual

    THANG 1 – “The Long BLACK Train”
    This THANG was designed with the intention of showcasing various means of F3 Transport. The PAX lined up at mid-court. The Pax used the following methods to transport themselves between mid-court and the bassline in succession: Bear crawls, Lunges, Alligator Merkin Crawl, Crab Walk, and Kicking walks (AKA Waling Ray Finkel). I’m a sucker for a good acronym. During each round and in between “transports” the Pax performed reps of an exercise called by YHC.

    Round 1= BBSU (10 reps per transport, 50 total for the round)
    Round 2=Squats (10 reps per transport, 50 total for the round)
    Round 3 =Shoulder Taps (10 reps per transport, 50 total for the round)
    Round 4 = Burpees (5 reps per transport, 25 total for the round)
    Round 5 = Monkey Humpers (10 reps per transport, 50 total for the round)

    Pax then did an Indian-Run back to Aslan, a concrete Lion statue, and then to the bottom of the berm at the water reservoir.

    THANG 2 – Price is Right – Kelly Bluebook Used Car Edition
    The PAX separated into two (2) teams. YHC listed a year make and model for a vehicle. The following was assumed: 20k miles, good condition, base model, standard equipment, white exterior color. The team closest to the KBB value with out going over wins the round. The loosing team sprinted up the berm performed 5 burpees and sprinted back. the winning team sprinted up the berm and back. Followed by 3 burpees at the bottom.

    For your reference:
     2015 Honda Acord LX = $13,744
     2016 Mercedes-Benz C Class 300 = $16,633
     2019 Honda Odyssey LX = $22, 751
     2019 Toyota RAV4 LE= $23,026
     2022 Ford XLT Crew Cab = $43,277

    COT

    Count Off & Name-O-Rama : 10 PAX

    Announcements :
    -Coyote Birthday Q @ the Perch on Saturday.
    -Welcome “AOL,” an IT professional
    -The Name of the Civic Center AO was declared “The Lions Den.” This named is derived from the before mentioned concrete statue , Aslan, that happened to be located near our shovel flag. “Narnia” was thrown out as an option, but Mother Goose informed us that is was too juvenile and feminine. @Goose Please look into getting the new AO added to the Backblast Database.

    Intentions: Thanksgiving for Enron’s new 2.5, Family of a deceased neighbor, Extended Family Strife

    Cardinal Prayed us out.

    It was a blast exploring the new AO with these men. YHC can’t wait participate in the creative beatdowns to come!

    Sincerely,
    GITM

  • Soggy Shoes – from Rudy

    YHC warned the PAX that it was going to be a soggy shoe day. The overnight rain came through as expected, and sure enough – the grounds of Okwata were as soggy as I hoped. Much to my surprise, the Lakeview PAX made a strong showing. Perhaps rumors of the collective fear of water are overstated. 530, time to start with our disclaimer (and one last reminder to expect wet shoes) and mosey to get started.

    Warmup: after about a 15 yard mosey, warm up with Open the Gate (PAX were quite insistent on Close the Gate as well, which they earned after a 5 burpee “just be quiet” penalty). Some Grass Grabbers, Abe Vigodas, SSH and Imperial Walkers to get the blood moving.

    Thing 1: Across the soggy grounds to the Levee. Quadrophelia. Does an Okwata workout really count if you don’t do Quadrophelia? Discuss amongs yourselves.

    Thing 2: Mosey 10 yards along the top of the levee. From the way-back-machine, found reference to a Triple Nickel. Lets do it. 5 exercises. Each exercise is 3 sets of 5 reps. Start at the top of the levee – down one side for 1 set, back to the top for 2nd set, down the other side for 3rd set, back to the top to plank and wait. Sit Ups – PAX grumbling that more than their shoes were getting wet. Hand Release Merkins – yup, lets get the front side wet and dirty too. Jump Squats, Dr Ws and wrap up with Carolina Dry Docks.

    Thing 3: 4 groups at the House of Pain. Bear Crawl up the levee, 3 burpees, bear crawl back down (timer). Pull Ups, Sit Ups, Hand Release Merkins. Got through 2 cycles. If there was any remaining doubt about shoes – the 6 inch puddle under the pull up bars solved that problem.

    Thing 4: Across the street to the planters for a few rounds of RLSU, LLSU, Dips, Box Jumps

    COT: Cracklin’, we’ve got your back through prayer and action. QSource on Language, which gave YHC a chance to talk about one of my NY Resolutions: to better watch my own language – not only remove cursing, but also enhance the quality of my language. Speak intentionally, reflect not only the person I am but the person I hope to be.

    Thanks for the chance to lead – and trust me, the shoes should be dry by Okwata next week.

  • Boss Boss….The Chain Plus – from Mobydick

    The Gipper had a perfect morning for The Chain…Plus. The PAX was small so we all got plenty of drag time. After a brief untaxing stretchy warm up the 4 of us ran a block to where the chain was laid out on Columbia St then of we went dragging it back the way we came through the oxlot a block away. Then another block run to get the Plus…two brake discs from my recent brake job 40 lbs or so and back to thread the 100’ of chain through them. Now we are ready. A count off to keep the 4 of us organized. Number one YHC took of with both end of the chain and dragged the brake disc as far as the burn would let me. Mean while 2,3,4 did an exercise. When the rattle if the chain stopped they ran the 100 yards or so and number two picked up the chain ends and dragged it back as far as he could go while 1,3,4 did the exercise choice of 1. When the noise stopped of we run to stopping point and 3 takes it back mean while the pax does what 2 suggests til tge noise stops and of we run. Hopefully you get the idea thank for 45 minutes nobody stopped doing something. Four round trips each brought us to the final block long drag back to the truck. Einstein seemed to go forever though he had to stop once fir traffic and found out how hard it us ti regain momentum.
    A final short mosey to the flag and an obligatory SSH x10 to take us to COT and a prayer.
    Turbo you missed a good one.

  • Sticky Bricks – from Goose

    Four strong for Tuesday Tuff this morning with beautiful weather and the deep desire to get after it. Enron was early, which gave YHC a chance for some QT; then Paradiddle, who can’t resist increasingly difficult physical challenges, pulled in after driving 3.5 hours from Bourg. He was followed shortly by Yankee Joe, who immediately began what has been and will continue to be an endless stream of wife-prompted apologies for arguing with Enron about how his last name is pronounced.

    Warmup of the usual interrupted by giggling over Enron’s witty Hamburglar comment on the GroupMe channel. (Even when Goats does correct a typo, it’s still unintelligible).

    In honor of the last five Tuesdays, we started with a Merkin Mile, but this time we did 10 Spider-Man merkins every quarter mile (pull one knee up in Peter Parker position while simultaneously going down for a merkin, alternate).

    Toward the last quarter mile, the plan was to grab a brick from the ever-present pile near one of the many houses under construction, but YHC’s mind was scrambling for a new plan when we found that the bricks had recently been removed! Disappointment and resignation were just settling in when we came across another brick pile just two houses down. (And there may have been another three or four more that we passed on the way back.) So, we meticulously picked out two bricks apiece, hefting, squeezing, and sniffing them to make sure we got the best ones, and moseyed with them back to the flag to finish the Spidey Merks and give fitting tribute to our fallen comrade.

    Song: “Lady” by Styx.
    YHC shared some intimate information about high school life, which may have included singing this song with my friend at the top of our lungs in his Dodge Neon (with an 8-ball on the stick shift) with tears streaming down our faces and dreams of one day singing this to the woman of our dreams. (I mean, you obviously have practice for something like that.) So, though there wasn’t much singing, we did passionate Side Straddle Hops for the duration of the song and burpees with full feeling for every “Lady”.

    Then, it was time to pick them bricks up and follow YHC to the bumper area for some 7’s (it’s like 11’s…but 7). We found a couple of lines in the street that were far enough apart, and then at one end we started with 6 big boy situps (with bricks), moved via brick-sliders to the other end, 1 squat jump (with bricks), and then walking butterflies with bricks back to the start for 5 situps, etc. The bricks didn’t slide quite as easily as last time, but Enron still managed to sprint-push his, leaving two flaming red streaks behind him. Paradiddle and YHC weren’t too far behind him, but Yankee Joe’s bricks seemed to be a little stickier. He never gave up, though, which was impressive, and we left some awesome tracks that YHC slowly, proudly passed on the way to work this morning. (I almost leaned out my window and flagged the guy behind me down to tell him all about it.)

    We had to get the bricks back to the pile, so it was Indian Run time. While the PAX ran in line, pumping those bricks in Heavy Hand curls, the last guy stopped for three brick burpees before catching up. Once the bricks were deposited, it was regular Indian Run back to the flag for 7MOM (7 minutes of Mary).
    -20 flutters, 50 LBC’s IC, The Alphabet (upper case), static wife pleasers (20 IC), quick-pulsing wife pleasers (waited for a car to get close to execute, 20 IC), and J-Lo’s (20 IC).

    It was an awesome morning, and YHC is super grateful to be joined by men who appreciate the opportunity to suffer and grow together. COT with discussion of Coyote’s Q coming Saturday, and Paradiddle prayed us out. We had some super solid conversation afterward, and YHC left grateful to God for what He’s provided through F3.

    SYTIG,
    Goose

  • Napoleon fueled by Ethanol – from Fracsac

    13 Pax showed up, with 7 headed to stretch and 6 taking advantage of the track. Regardless of sprinting, walking or stretching, showing up is what is important!

    Ethanol and Napoleon from Birmingham joined YHC and Mayhem for sprint ladders, RevSox and Tenderloin walked, and the rest of the Pax stretched with Scantron.

    COT

    SYITG