F3 New Orleans

Category: Backblasts

  • Hangin’ with Billy Madison – from Goats in the Machine

    I arrived at the stage at 5:25 with the majority of the PAX plus and FNG waiting for the beatdown to start. It was 66 Degrees Partly cloudy and so humid that it felt hotter than a Billy-Goat’s six in a pepper patch.

    There was 5 minutes of per-chatter mostly about cold showers (IYKYK) and Yankee Joe’s hemorrhoids. At 5:30 the beat down began.

    Warm-O-Rama
    Usual suspects minus the bumper run. Admittedly YHC needs to improve the consistency of my cadence.

    Thang 1: Billy Madisons
    • Perform 12 reps of and exercise and the run the walking path loop
    • Add 12 reps of and additional exercise to each round
    • Each round represents a grade level (you know like in the movie)
    • Preform as follows”
    o Kindergarten = Penguins (because they belon in the zoo)
    o 1st grade = BBSU
    o 2nd grade = Merkins
    o 3rd grade = squats
    o 4th grade = burpees
    o Home School = Monkey Humpers

    Kindergarten through 1st grade was done incidence. This was designed to be deceivingly “cute” before the 2nd grade started. 2nd grade to 5th grade were OYO with Pax planking between rounds. The mumble Chatter quickly ended.

    At one point Paradox Disappeared. I guess he didn’t realize that “you ain’t cool unless you pee your pants”

    Thang 2: F3 Hang man
    • Each pax guesses a letter, if not on board, then 10 merkens while PAX SSH.
    • Whoever solves the puzzle planks, while the rest of the pax do 10 burpees
    • Incorrect Puzzle Solution = penalty of 15 burpees for individual guesser while the rest of the PAX plank
    • Suggested Rounds:
    o Round 1 “Back to School”
    o Round 2 “Burpees”
    o Round 3 “Joshua” *Exodus reference*

    The Pax solved most puzzles on the 2nd letter. This gave us plenty of opportunity for Burpees.

    Thang 3: 11s
    • Freak Nasty & Arm Raises / Travel Bear Crawl

    YHC thought that this would give the PAX some rest after the burpee fest, but this proved to raise the bar of intensity… It was beautiful.

    Mary:
    • Pot Luck Marry from the Pax
    o Wife Pleasures, LBCs, SSH, BBSU, Dolphin Hops, and what ever YJ picked.

    COT
    • Count off
    • Name-o-ramma
    • FNG was given the name “smooth operator”. Welcome!
    • Announcements
    o Reminder to PARADOX to call in a script for Yankee Joes Hemorrhoid
    suppositories
    o Short discussion about the nest St. Vincent 500.
    o Other Chatter that was some of the most insanely idiotic things I have ever heard.
    At no point in your rambling, incoherent response were you even close to anything t
    hat could be considered a rational thought. Everyone in this room is now dumber for
    having listened to it.
    • Intentions
    o Enron Family and baby #5!
    • Baggins Prayed us out.

    YHC enjoyed the First F, nut the second F was the best part. O’Doyle Rules!

  • Ramble at the Scramble – from Russo

    Mid 60s and overcast this morning, but no rain to speak of as a Pax of 9 gathered to run or ruck. Some things become old hat, which denotes old fashioned, predictable, uninspired, but to me its connotation is comfortable, stable, and reliable. Maybe not the best for pushing ourselves each and every week, but it will do well on a Thursday morning.

    Warmup (all 10x -15x IC, except for Whacker who’s on IR)
    – SSH
    – Self love
    – Toe touches
    – Grass grabbers
    – High Knees
    – Butt Kicks
    – Imperial squat walkers

    Thang

    5 runners (Bird, Pik, Speedy, Steve, Zoo) and 4 Ruckers (JV, Shooter, Whacker, YHC) took to the streets for “normal”, classic, traditional routes with maybe a twist or two thrown in.

    Rucker conversation included casinos, Metairie traffic, fabric softener, LA looks hair products, Mardi Gras, and Italian food, in addition to making continued progress on solving all of the world’s problems.

    COT, Count, Name-O-Rama, Announcements, and Prayer closed us out.

    Special intention to F3 Knoxville on the passing of Cardinal and a reminder to us all to keep an eye out for each other.

    Gents, thank you for reading and joining. My goal is to Q each of the AOs this year (maybe not the Au Lait with the Sabbath and all), so 2 down, 5 to go.

    SYITG

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • What Did You Say?!? – from War Eagle

    [Overcast, Cool, 66 Degrees]

    5:15 – YHC arrived early to survey the landscape.

    5:17 – YHC realized that the park has not been providing light. A 6:57 sunrise would not allow us to throw a black football.

    5:19 – Reminded that YHC is on IR and cannot do burpees

    5:20 – Still bringing the SUCK

    5:27 – “I hear a train a comin’”

    5:29 – Disclaimer

    5:30 – LET’S GO!

    WARM-O-RAMA (middle of the football field)

    Abe Vigoda’s X 10
    Grassgrabbers X 10
    SSH X 31
    Hillbillies X 15
    Peter Parkers X 10
    Arm Circles X 10 (Forward & Reverse)

    THE THANG (baseball field near the gym)
    *9 trees*

    ROUND 1

    1 Bonnie Blair, 1 Squat
    2 Bonnie Blair, 2 Squat
    3 Bonnie Blair, 3 Squat… to 9

    Round 2

    1 Honest Merkin, 2 Air Press
    2 Honest Merkin, 4 Air Press
    3 Honest Merkin, 6 Air Press…to 9

    Round 3

    Rinse & Repeat: Bonnie Blair round
    As YHC gave this instruction, a mumble in gloom was heard using language that would make a prisoner blush. It’s ok, Boo Boo was punished accordingly.

    ROUND 4

    9 – 8 Count Body Builders
    8 – 8 Count Body Builders
    7 – 8 Count Body Builders…to 1

    Mary back at the football field

    COT

    Prayers for our city

  • Chewy’s Chewy’s Right, I’m an Idiot! – from Bushwacker

    What would you say to your brother, who was 2 weeks out from shoulder surgery, when you pull up to an AO and see him standing there in standard maroon hoodie winter-wear and padded compound sling? If you were our own resident physical therapist Chewy, you would say, “YOU’RE AN IDIOT!” (though not in so many words. It was more like, “What are you doing here?!” and, “I don’t agree with this” and, “If I have Q next week and you show up I’m not leading.”) So why was YHC posting to a bootcamp AO with stitches, sutures, and a bum wing? Why was QIC leading a leg/core beatdown when he should be in bed convalescing? It’s because F3 is my medicine, and with great risk comes great reward! (and modifying is easiest when you control the exercises) And today the reward was an ample serving of lunge walking and ab ripping.

    WARMORAMA

    x10 IC:
    SSH, Slow Squats, Torso Twists, Good Mornings, Self Love

    THANG

    Entering the trace near the stairs, the PAX lung walked aaaaall the way to the bus depot.
    IC x5,10 or 12:
    Step Ups, In N Outs, Bulgarian Split Squats, Leg R

    Mosied to the tunnel and partnered up. P1 ran down the ramp, lunge walked across the tunnel and up the opposite ramp, before doing the same in reverse order. P2 did a prearranged core exercise. For each round both partners did the exercise.

    Hello Dollys, and LBCs,

    On account of timeliness, the PAX cut short of the last exercise and returned to the hypothetical flag for Mary.

    MARY

    x25 IC: Little Manny Crunches, Gas Pumps, Flutter Kicks and 1 minute Plank

    COT

    Count/Name, and with special intentions for Bushwacker’s addled brain, Chewy prayed us out.

    In the end, the risk was well worth it, though I have no intentions of repeating such foolishness in the near future. I went to my othopedist, got my stitches removed, and was told the “real fun” was about to begin. Bring it on!

    This Thursday 5:30pm Movie Night @ Wackerville featuring Boondock Saints. 62215 Raymond Rd in Big Branch, bring your food/beverage of choice, there will be both a traditional and an Italian sausage king cake served.

    Friday February 3rd 8pm start time @ the Gazebo on the Lakefront the Northshore PAX will be defending the Freedom Hammer in the 2023 KRAZY IVAN! Drinks to follow at the Barley Oak.

  • Climb the Ladder – from Enron

    YHC arrived in the gloom to no awaiting vehicles around 5:20, noticing that it was a little cooler than yesterday. About 5:22 a familiar minivan driven by an older gentleman we call Yankee Joe pulled into the Stage. As 5:30 quickly approached it seem that it would be just the two of us for what was prepared to be a TuesdayTuff™©® day. This seemed to be no problem for Yankee Joe as he excitedly waited for what was to come.
    Warmup:
    To be honest, YHC did a few extra warmups this morning to delay the difficulty that was quickly approaching.
    SSH, AC, Cherry Pickers, Windmills, Grass Grabbers, Self-Love, IW, Mountain Climbers
    Thang 1: Merkin Mile (25 Merkins every .25 miles)
    Upon beginning the Merkin mile, Yankee Joe acknowledged that this was his first Merkin mile. Glad to have been alongside for the first one, YJ.
    Thang 2: The Ladder
    Each exercise to be completed back-to-back OYO in climbing the ladder. Took a 10 count (or 2) at the top and then worked our way back down as follows:
    5 – 8 Count Body Builders
    10 – Burpees
    25 – Merkins
    50 – Squats
    75 – Mountain Climbers (1 is 1)
    100 – SSH
    75 – LBCs
    50 – Calf Raises
    25 – Freak Nasty’s
    10 – Irkins
    5 – Donkey Kicks

    Thang 3: Dice of death
    Had Siri pick a number between 1-20 then rolled the 3 dice; performed the exercises on all three to the number from Siri. Then Siri chose 1-15 followed by a dice roll, then 1-10, and finally 1-5.

    This proved to be more difficult than it sounds as Siri chose higher numbers than hoped as well as the dice seemed to know we needed more by providing many burpees and many more merkins.

    Finished with a minute and a half of Freddie Mercuries

    COT and Yankee Joe prayed us out. Great one on one time forcing us to push each other without the ability to hide in the crowd.
    SYITG,
    Enron

  • First WPM of 2023 – from King Kong

    I wanted to start the first WPM of 2023 the right way… so I brought couple friends, two coupons, to the workout. I heard some mumblechattering when I rolled up with those presents. Needless to say, they were with us for the rest of the beatdown.

    We ran through Tulane campus towards PJ’s Cafe. We circled up and did some warm-ups: SSHs, Windmills, Armcircles, Grass Grabbers, Imperial Walkers, Hill Billies.

    After warmup exercises, we moseyed to Tulane Howard-Tilton Library, which is named after El Wire’s grandfather. Partnered up and did the following exercises (declined shoulder taps, squats, and American hammers) while one person was running a lap around the parking lot. Flap jack.

    After the partner workout, we ran to the other side of the UC building. We were facing the steps. We bear crawled to the first step and did one merkin, then onto the second step and did another merkin, to the third step…. etc I think there were 9 steps in total. Once we got to the top we worked our way back down. We bear crawled down the steps and did one merkin at each step. After, we headed towards the bench and did high step ups x 10 each leg.

    We then ran to the base of the Baby Garage. We formed 2 lines and Native American ran up to the top with the coupons. At the top, we circled up for a ring of fire. While one pax was doing 10 hand released merkins, the other Pax were in plank position. We did 2 rounds.

    Finally, we arrived to the base of the WPM. We formed 2 lines and Native American ran all the way to the top with coupons. At the top, we finished the workout with some Mary’s. (Leg Raises, LBCs, and flutterkicks.

    Moseyed back to the flag.

    SYITG

    King Kong

  • Runners, Rucker, and Recoverers—Oh My – from Bolt

    Cool in the gloom with a mixed bag of activity: some came to run, some came to ruck, while some came to recover. All came to improve with a dose of the daily red pill. Thanks for the camaraderie.

  • Awesome at Okwata – from Cheese Steak

    Let me introduce myself. Steak….Cheesesteak. 8 Pax assembled for a glimpse of my awesomeness, one being an FNG. I gave a disclaimer. We ran to the fountain and created a circle of sorts in front. I could see a fear of wet grass in their eyes, so I allowed them to gather on the hard surface.
    We began exercising. This was when one of the Pax asked me to demonstrate an exercise for the FNG.
    Fine. It played out like this:

    Question: can you demonstrate for the FNG?
    My awesome answer: do what I do. You’ll catch on….

    He caught on quickly. Trial by fire is what I say.

    I demanded the Pax pair up and do as I told them to. They did. What we did doesn’t matter. Just know they did it.

    The cries of wet feet began as I took the pax on a journey to the top of the levy. We did a people’s run with the last man sprinting to the front. They stopped at the pump station, which is what I expected. They knew not to cross me.
    At the concrete apron we did things as pairs again. Many things. One pax always ran down and up backwards. This is where I introduced the Australian Sweat Angel. Just know it was awesome.

    We went to the wall and did Jack Webbs with air presses in the people’s chair against the wall. My cadence was awesome.

    I demanded another People’s run to the House of Pain. The Pax complied. There I informed them to partner up and do stations, one of which was pull ups. They complied.

    Mosey back to the flag for the COT

    Welcome Punxsutawney Phil.

    SYITG

  • Rock the Route 66 – from Fracsac

    YHC saw the Rock City Q spot open and having not led at that AO for some time signed up.
    Weather was 54 degrees with a cool breeze, but not cold. Track was very wet from earlier rain, so no go there.
    Disclaimer given and mosey to the rock pile for warm up. Regular stuff with one set of 4 burpees OYO and one set of 5 burpees OYO. No clubbin this day, packed agenda!
    Grab a rock and head for the cones set up. Route 66 with Burpees and rifle carry between cones. Cones took pax to the parking lot.
    10 rock curls, run to gym and do 5 Burpees. Complete 5 rounds increasing curls by 5 each round. That’s 25 more burpees.
    Return the rocks and circle up for ring of Fire. 2 rounds of 6 Merkins each. Mosey back to flag.

    COT

    NMM

    – YHC really threw the group off with the count off in the beginning. The pax were sure their number would have some meaning and would be called upon. Maybe next time, or maybe not…..
    – There seems to be 2 schools of thought in the Route 66, especially when burpees are part of it. The first is start at 1 burpee and end at 11. The other thought is to start at 11 and finish with 1 burpee. Which school are you in?
    – Mondays suck, especially after a Saints loss. F3 makes it all better! Thanks for posting with me.
    – That was 100 burpees today, some did more. It’s not too late to jump on the 3100 burpees for January train…..check out the Iron Sharpens Iron Slack channel for more info.

    SYITG