F3 New Orleans

Category: Backblasts

  • Ladder for FNG – from Hogs Breath

    YHC had convinced a neighbor to come on out to the 007.

    At 0530 I stood, alone at the shovel flag. When headlights appeared and a FNG hoped out of a truck.

    Since there we only two, yhc took inspiration from another backblast.

    Intro, Disclaimer, and Five Principles: Given

    The warm up. Some Toy Shoulders, Mountain Man poopers, and Windmills

    The Thang.

    We began with a coupon march. Stopping at every park bench to do some step ups.

    After about 20 mins of this, we dropped the coupons and preformed a ladder at the shovel flag

    5 – 8 count body builders
    10 – Burpees
    25 – Merkins
    50 – Squats
    75 – LBC
    100 – SSH

    Took a Mosey Lap, then back down

    75 – LBC
    50 – Calf Raises
    25 – Squats
    10 – Ierkins
    5 – 8 count

    Finished with some Gas Pump Mary.

    YHC broke an F3 tradition. I made an ultimatum for the FNG; at the COT the FNG swore they would accompany me on Friday to be able to be properly named.

    Coffeteria followed. I will see y’all at the A1C or Splashpad!

  • Resolution to get Swole – from Mahatma

    Tribe of Swolefest

    Filling the empty Q slot I was looking forward to the change of Monday morning scenery! Pulling up there was an eager pax of 9 tugging blocks out from under the walkway, it’s Swolefest after all…..it would be like not using rocks at the Real RC or only doing 50 burpees at the Uptowner. All good an audible to the plan would be called.

    Warm up 
SSH
    
AbVagooda

    Mnt Man Poopers
    Shoulder Taps
    Peter Parkers
    Scorpion kicks
    Low slow squats

    Short mosey to the grass.

    10 silent – keep silent and thoughts focused on following the Q as to the transition to exercises:

    SSH

    Burpees
    
Merkins
    
High plank
    
Plank Ups
    
VUps

    Repeat continuously until 10 minute alarm

    365

    3 Deconstructed Burpee (slow to Qs cadence)
6 Box Jumps
    
5 rounds

    Grab the blocks all Pax in a circle – 1 round of “All Day Baby”
    All Pax hold blocks overhead, 1 pax goes into the center performs 2 man makers then back to the circle, next pax to the center. Continue until all pax has done the 2 man makers.

    Place the blocks flat side down – block cross over push ups, left. 30 sec recovery – block cross over push ups, right.

    12 x front raises
    15 V Ups block extended
    20 block press
    20 WWII Sit Ups

    10 block curl / squat / press

    3 rounds
    Running man X 11
    15 air press
    Running x 11
    10 squat overhead press
    Running man x 15
    20 TriCep press

    Finisher
    Indian merkin chain

    COT
    Prayer for purpose and thanksgiving!

  • Concrete Schoolyard – from Paradox

    What are the greatest rivalries of all time?
    Some come to mind.

    Yankees vs Bo Sox?
    Rocky vs Apollo Creed?
    JBL vs Anker (RIP!)?
    Gandalf vs Saruman?
    Lil Cuz’s Neck vs Gravity?
    Yankee Joe vs Father Time?

    All great.

    But Regardless of the pairing, one thing is always present in a great rivalry.
    High level Competition creates high level performance.

    I could explain …but …really …
    Well, I’d rather just show you.

    10 PAX arrived in a flurry to the concrete schoolyard to test our limits in the spirit of competition. Gorgeous beatdown weather. high 50s. Light breeze.

    WarmUp

    Usuals plus Bumper\Stop mosey.
    Touch the sign or it don’t count.

    Wilfred “place at the table” Montana “ coming in hot to break up mid mosey SLT meeting with YHC and Goose. Ya hate to see that kinda attention seeking behavior early in a Q. but you must persevere.

    Thang 1 – Anker tribute

    Not a day goes by that I don’t think about our Anker being in Bluetooth heaven. Sitting there amongst the clouds listening to sea shanties with no more pain.
    One small portion of his greatness was bringing the best from JBL and teaching him the way of audio torture for the PAX.
    Today we honor him with one of the greatest lyrical battles of the modern age.

    *NSYNC vs Backstreet Boys

    Backstreet Boys “Everybody”

    So we start with 10 burpees to work off with 1 deleted per sic dance move

    Apolo Onos to start during the dance window , flow into IWs

    Burpees on every “Body”

    Like any 8th grade dance the pax were hesitant to start but Goose broke the ice with his patented …Irish jig , it’s something
    Baggins felt the spirit and went for groceries.
    YJ came in hot after provocations with some funk fresh and Goats rounded out with the classic preparation H. Im missing one but im sure it was memorable.
    These brave men bought us 5 burpees.

    Track mosey and oh boy you know what’s next …

    Bye bye bye by Nsync
    Plank on song
    MC on Bye

    Lots of long plank holds so Goose could tell us Justin Timberlakes Dating history.

    The Thang

    Concrete Schoolyard

    Rules

    -Split PAX into 1s and 2s
    -Everyone gets one piece of chalk
    -the object of the game is to put points in the opposing teams “goal “ which is a chalk circle on the concrete
    ⁃ you can only do this by completing the base exercise then sprinting to the goal. This results in 1 point.
    ⁃ Scattered in the field of battle are “extra points “ you could add to your base score (see below)
    ⁃ A round will be timed, when time is called we tally points

    Coupons 10 OHP- 2 points
    10 Med Ball Slam- 2 points
    60 jump rope – 2 points
    Kettle Bell swing -2 points
    Ole Hickory – 5 points

    Winner savors 5 SSH
    Loser eats 5 burpees

    Round 1
    5 minutes on the clock
    10 merkins at base

    Round 2
    5 minutes
    10 Bonnie Blair’s at base

    Lightning Round 3
    2 minutes on clock
    5 Burpees at base

    Team 1
    Tana, Cardinal , YJ , lil cuz , Smooth operator

    Team 2
    Baggins, Superfund, Goose, goats , YHC

    Alot to unpack here and I’m sure validity of points and timing will be debated for decades to come but at one point in the middle of the beautiful madness YHC stopped mid Merkin to soak it all in …

    I saw a Goose sliding to secure ole hickory, shouldering his burden as our most fit pax by selflessly accepting thrusters….I saw Tana looking for every workable angle to gather intel for his crew. I saw smooth operator grab a cinder and wonder what the hell he got himself into….I saw a priest use his body as a shield against an enemy …I saw a master hobbit dashing there and back again from Bonnie Blair’s to ole hickory like he was back in the Shire….I saw Cuz and SuperFund lead with quiet strength. I saw men who forgot they came to exercise and elevated their limits for others.

    Every pax alive in the haze of battle
    Ignited with the fuel of competition.

    I saw a beautiful thing and I for one am grateful to be a part of it.

    Already working on Volume 2.

    COT and Superfund prayed us out
    Praying for Enrons family and
    Baby Little Itch

    SYITG
    PDox

  • Murph at the Marsh – from Jose10k

    Simple: murph at the marsh with 6 of my brothers

  • Mothership Tribute to Cardinal – from Fracsac

    6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.

    Warm-o-Roma
    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes
    Workout
    “Card’s Run and Repeat”
    5- Burpees – Moment of silence. Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
    Run back to original corner of great lawn.
    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the other corner and repeat and run back
    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the other corner and repeat and run back
    When you return hold squat until all Pax have finished
    As a group if there is time
    20- Burpees Burpee Counter 100

    We continued beyond with the following as we still had 25 minutes to go.

    Right leg power ups x 10
    Left leg power up x 10
    Dips x 10
    Bulgarian split squats x 10 (Left and Right)

    Bear crawl and burpees on the Great Lawn:
    Bear crawl to tree 1 – 5 burpees
    Bear crawl to tree 2 – 4 burpees
    Continue until tree 5 – 1 burpee

    120 Burpees total

    Mary

    COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.

    I love each and every one of you.

    SYITG

  • Workout Tribute to Cardinal’s VQ – from Willie

    Like many AOs around the country, we paid tribute to the passing of Cardinal by performing his VQ workout in the big mountain at WPM. All of the running referenced in the workout was done up the mountain. In addition to Cardinal’s workout, I did bring a bluetooth speaker and a new playlist for 2023. If any of the PAX wanted to skip a song, the entire PAX incurred a 10 burpee penalty. Cardinal’s workout is already stacked with burpees, so the PAX endured some pretty rough music. We were almost skip free, but @douille pulled a skip at the very end…. Not a surprising move from @douille. Cardinal’s VQ workout is as follows:

    Warm-o-Roma

    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes

    Workout
    “Card’s Run and Repeat”

    5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the sign and repeat (each run to the sign is 160 meters)

    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the sign and repeat

    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the sign and repeat
    When you return hold squat until all Pax have finished

    As a group if there is time

    20- Burpees Burpee Counter 100

    At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of men!

  • F.R.I.D.A.Y. the 13th at the A1C – from Einstein

    A cool 43 degrees at 5:15 a.m. with windchill -50 degrees at the A1C atop the Justice Center Parking Garage.

    Warmup:
    all 13xIC: numerous

    then, spelling out the word Friday:
    F = finger tip merkins (13)
    R = regular merkins (13)
    I = inclined merkins (13)
    D = decline merkins (13)
    A = alligator merkins (13)
    Y = yowser merkins (13)

    Then with the remaining exercises we spelled out TRISKAIDEKAPHOBIA

    All had fun…except for BBQ..because he wasn’t there!

    Count-o-rama

    Jose-10K led us out with prayer.

  • Life by Burpee – from Heisenberg

    Warm-up IC IW x20, Abe Vigoda 15, Grass Grabbers x 15, SSH x 31, Arm Circles x 20, 8-Count Body Builders x 10

    The Thangs:
    Alternating Lunge Walks/Bear Crawls with five burpees at each of the ten cones for 100 yards

    Mosey to locked fence and back to endzone for . . . . .

    Death by Burpees – With one-minute rounds we started with one burpee, and added a burpee with each successive minute. The first 5 minutes were almost a waste of time. Minutes 6-10 were a little more exciting as the time available for rest continued to decline. I ran out of time at round 12. I am not sure if anyone made it past round 14. Rudy insisted we complete round 15. Rudy has developed an affinity for burpees.

    Back across the field to use up the remaining 10 or so minutes.
    LBC, Flutter Kicks, LBT’s, Low Slow Squats, Monkey Humpers, Wife Pleasers, American Hammers and 10 more burpees.

    TClaps to Triple Shift for doing much of the above with a sandbag.

    I executed approximately 160 burpees bringing my 2023 burpee total to 1400

  • An Evening in the Park – from Willie

    One of my New Year resolutions is to start writing back blast again, so here it goes…After a mosey from the flag to the bandstand the PAX did the following warm up all in cadence:

    SSHx20, Arm Circles F/R x 10, Imperial Walkers, Hillbilliesx20, Grass Grabbersx10

    The next thang was a BLIMP in Oak Alley either Bear Crawling or Lung Walking between light post… iykyk

    The next thang was a mosey under the shelter then a DORA 100/150/200 with the following exercises, respectively.
    Penguins (2:1), Incline Merks, Squats (butt must hit the bench)

    Finally we wrapped with a round of Mary and stretches. All exercises in cadence x20

    LBCs, Angry Roach (Classic Couch), Flutter Kicks, Freddie Mercs,

    We closed with a COT and all enjoyed “Cawfee” on the front porch of the Audubon Golf Club House. Its always an honor to lead such outstanding men!