F3 New Orleans

Category: Backblasts

  • Mini Murph Mountain Misogi – from Sandbar

    YHC was so impressed with and envious of the 55K Pax (way to go @Rudy!) that I started thinking how we could reach for something strenuous in the 45 minutes of WPM. A ‘misogi’ is a pop exercise physiology term for an physical endeavor that is intended to extremely challenging and perspective changing. I think the 55K was exactly that. Two rules with misogi: they should have maybe a 50% chance of success, and nobody should die. Check out Michael Easter’s book, “The Comfort Crisis” for a great piece on this.

    On August 23, 2019, YHC introduced The 5 Mountains to WPM, with ‘mixed’ results. The PAX have revisited that path several times over the last 3 years, but the opportunity was there to expand on that base. Given the 8/23/2019 experience, YHC urged the PAX to pre-hydrate and buckle up.

    We gathered in the gloom and YHC insisted the PAX organize in groups of 4 of similar speed – one to run for help and two to carry the body.

    YHC laid out the route between the 5 mountains, but with 10 burpees at the bottom and top of each mountain. That’s a burpee century if your counting @bolt ! Then YHC added some lagniappe – a stop off at the ROTC pullup bars for a quarter Murph (with no vests, but about 3.25 miles running). 25 pullups, 50 merks, 75 squats. YHC also urged the PAX to stays in groups and modify as needed.

    I had no idea if this was possible in 45 minutes.

    YHC set off with @couch, @king kong, and @meatball. The other PAX were close on our heels. After the first 2 mountains, we checked our time and decided to go for the Murph as well. At mountain #3 (Reilly garage) YHC started to feel a little woozy near the top. By the 4th mountain, merlot was tickling my tonsils. After the ascending burpees at Mountain #5, it was just about putting one foot in front of the other to get up the stairs. By then there was a welcome pouring rain to cool us off.

    And back to the flag. 44 minutes and 30 seconds. We did it. Thanks to the PAX for accepting a friday morning CSAUP challenge.

    COT and @king kong asked everyone to send birthday wishes to his wife. Man is he going to regret that one. Btw, shout out to our PAX @Lulu, who is one of the engineers at Boeing working on the Space Launch System for NASA -Michoud. Looks like they will send a rocket to the moon this week. Sometimes it IS rocket science.

  • Reps and repeat at the A1c!! – from Shooter

    Rolled in hot at the A1c to the sights of 4 PAX at the top of the garage.. Along the way up YHC dropped off coupons at different locations for the morning beatdown.. Having thought of the beatdown the previous day, Q quickly realized upon arrival he had forgotten the deck of cards, which was to be used while the PAX alternated rotations through the 3 stations.. So, quickly exiting my vehicle and jumping straight into warmup, YHCs started thinking of the alternatives and the lack of proper planning quickly became apparent with some of the cadence being off. Jose10k quickly corrected the Q with his sharpest of mind when it comes to Math.. Guess your mind is much clearer at 0515 when one has already technically completed somewhat of a beatdown before anyone else had arrived…
    T👏🏼 to 10k for staying committed to the ISI issued out by Zoolander earlier in the month..
    Let’s begin
    Warmup
    10IC Good mornings, Toe Touches, Air presses, seal jacks, self love and arm circles..

    Thang

    Reps of 60, 40, 20 for the first series around..

    Each PAX took turns cycling through 60 count jump rope, 40 curls for the girls with tuck plate and 20 squats..

    Said HIM work through the circuit was the clock so to speak as the remaining PAX did stated work of upper body, core and lower body with rep counts of 10, 20, 30..

    Rounds consisted of Merkins, Big boys, lunges, Carolina dry docks, bicycles, Sister Mary’s, 8ct body builders, LBCs, 60deg lunges, Irkins, hands to heels, jump squats, Diamond Merkins, American hammers, and squats..

    With the first cycle taking roughly 25 mins we cut rep count in half of all said exercises and R/R for the 2nd round..

    Appreciate the post gentlemen always great to start the day with HIMs like each of you this Gloom..

    Thanks to Jose10k closing with 🙏🏼…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Battle Frisburpee at the Foundry – from Fast Tax

    It was the usual hot, humid, and sloppy August morning at the Founrdy, but at least it wasn’t raining. As the clock hit 5:30 there were 5 of us and, after the usual disclaimer, we moseyed a ways and began our warmup. We were soon joined by two more, much to YHC’s relief, because Battle Frisburpee can’t be played with five. Thus YHC was spared having to call an audible.

    Warmups included some Pontiff favorites:
    Hairy Rockettes
    Mountain Man Poopers
    Chinooks
    SSH
    And Frac’s favorite – Wife-Pleasing Crab Merkins

    Sufficiently warmed we headed to the track for the first exercise, the Quarter Pounder. Admittedly, YHC wanted to guinea pig this one at Foundry before trying it at Pontiff.
    With PAX lined up on the track along the edge of the field, we sprinted to the 25 yards and did 25 merkins, ran backwards to Start, sprinted to the 50 and did 50 squats, Backwards to Start Line, sprinted to the 75 and did 75 Mountain Climbers, Ran backwards to the goal line and sprinted to the hundred and did 100 SSH. Plank and wait for six.

    The next event was Captain Thor, an ab exercise performed OYO, start with 1 BBS followed immediately by 4 American Hammers, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

    Having dispensed with the pleasantries, it was game-on, BATTLE FRISBURPEE time.

    Team 1: Fast Tax, Fracsac, Backed Up
    Team 2: Mall Cop, Mama’s Pride, Saban

    After a quick recitation of the rules for those PAX who were new to the game, we commenced. Given that it was 3-on-3, strategy was everything. Team 1 clearly owned the 1st quarter, 2-0. Halfway through, Team 2 had battled back. The rest of the game belonged to Team 2, winning with a final score of 5-3.

    It was agreed by all that a larger game of Lakeview vs Metairie was in order.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship and the chance to lead at The Foundry!

    SYITG

  • Lovin’ The Elevator – from Hawgcycle

    Conditions: Partly Cloudy, 79 degrees, 91% humidity, Wind 4.5 mph from SE

    Warm-up: SSH x 31; IW x 20; Mountain Climbers x 20; Grass Grabbers x 10; Peter Parker x 15; Windmills x 10

    Mosey to the Rock Pile, grab a rock and proceed to the field of divots.

    The Thang:
    Elevator with Murder Bunnies
    • 10 Man-Makers, 10 Murder Bunnies
    • 20 Curls, 10 Murder Bunnies
    • 30 Shoulder Presses, 10 Murder Bunnies
    • 40 Rows, 10 Murder Bunnies
    • 50 Chest Presses, Murder Bunny back to the start (40ish)
    • Repeato

    Deliver the rocks back to the rock pile

    Bear Crawl from Rock Pile to where the new sidewalk meets the path (about 0.1 miles or so)

    Mary: Dying Cockroaches x 25; Big Boi Sit-ups x 10

    Quick Mosey back to get my phone and flops and then back to the flag

    COT
    • Manscaping after Mothership this Saturday
    • Prayers for Tubbs mom post surgery
    • Prayers for Tenderloin
    • Prayers for friends with blood diseases/cancer

    Moleskin
    • Showing up to Q with your shirt inside out isn’t the best way to gain the respect of the pax and convince them that you have it all together
    • PVC has probably been to 100 workouts and never to one that I Q’d. That’s on me.
    • The Bogè was pushing hard today. He’s more than just a pretty face with a velvet voice.
    • Mahatma and HG are ready for the one mile bear crawl
    • Boo Boo is one workout away from getting his name on the bat and securing the final Dat Wood t-shirt.
    • Rudy has his birthday Q this Saturday. This is like the 5th thing he’s done in August to celebrate his birthday. I heard he was at the Foundry this morning for what he was calling Battle FrisBirthday. Does anyone know when his actual birthday is? Is it in August? Is this a month long celebration? A two month celebration? What are we dealing with here?

  • 3 for 11’s and 7’s – from Russo

    YHC has to wait another week to provide a weather report that doesn’t include “humid” or “hot and sticky” or “muggy”. Pax of 3 this morning at Granny’s.

    Warmup (10x to 16x all IC)
    – High knees
    – Good mornings
    – Arm circles
    – Grass grabbers
    – Butt kicks

    Thang
    I had a developed plan for next week that I debated pulling forward, but it leant itself to a larger number, so we went with a backup plan of the ever trusty 11s (or 7s in some cases), with a mosey or side shuffle between.

    Round 1 (10 and 1): ST merkins and Nut crackers (2 is 1)

    Round 2 (10 and 1): Jump squats and Apollo Ohnos

    Round 3 (6 and 1): Freak Nastys and Step ups (2 is 1)

    Round 4 (6 and 1): Big boi sit-ups and leg raises

    We wrapped it up with a minute of planking and 10 chill jacks just for fun.

    COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both ongoing or approaching. Check Slack for more info.

    Good work, men, and thanks for joining. SYITG

  • Frac Attack (Oh No He Didn’t) – from Fast Tax

    The Uptowner 8/12/2022

    Backblast disclaimer: Given the passage of time, YHC’s aging memory, and the Fracsac transgression, the events in this exercise represent my best recollection of what transpired and may not be entirely factual.

    After disclaimer, we headed to the field to attempt to find a dry-ish spot for warmups consisting of:
    Grass Grabbers
    SSH
    Hairy Rockettes
    Toy Soldiers
    Swan Dives

    Catch-Me-If-You-Can was the first exercise. Separating into teams of 2, while PAX 2 ran backwards around the track, PAX 1 did 10 merkins then sprinted to catch up, then PAX 2 did the merkins while PAX 1 ran backwards. This cycle was repeated until we made it all the way around the track.

    Next, we circled up for a roll of the dice. In a circle, PAX took turns rolling the 10 sided exercise die gifted to YHC on his birthday Q from Bolt. Exercises included burpees, merkins, LBCs, and others that I can no longer remember.

    With 25 minutes left, it was time for Battle Frisburpee.

    Team 1 – Rafiki, Smalls, Hand Grenada, and Fast Tax
    Team 2 – PVC, Glamper, FracSac, and Bogey

    While Team 2 prevailed (3-1), it was likely in large part to Fracsac’s blind-side tackling of YHC as YHC was about to score. It is likely that without the incorporation of tackling into the game, Team 1 would have triumphed…at least that is how my concussed brain recalls it…

    Also noteworthy in the game was PVC’s use of passing the ball from one baller to another in order to tag more opposing players. While the move was clever and not specifically prohibited in the rules (yet), this use of the ball is still being reviewed by the Battle Frisburpee committee…a ruling is expected before the next game.

    With game over, we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship! SYITG

  • Fore! – from Landing Strip

    I thought I was dusting off an oldie-but-goodie with a morning run/workout through Audubon Golf Course, but low and behold MacGyver beat me to it a week or so ago. Nevertheless, we persevered…

    Warmup
    We moseyed over to in front of the clubhouse for the following exercises:
    -20 x SSH
    -15 x Forward Arm Circles
    -15 x Self Love

    Tha Thang
    We then moseyed through the course, hole-by-hole. Each hole was accompanied by an exercise, with reps to match the # of the hole. But we waited for the 6 to finish that # of exercises before moving on. Make sense? Yeah, it was kind of confusing out there as well.

    Here were the exercises:
    1. Burpee(s)
    2. Diamond Merkins
    3. Mountain Climbers
    4. Wide Arm Merkins
    5. Peter Parker
    6. Incline Merkins
    7. Parker Peter
    8. Decline Merkins
    9. Air Presses
    10. LBCs
    11. Flutter Kicks
    12. LBTs
    13. Hello Dollies
    14. J-Los
    15. High Planks (didn’t get to these)
    16. Low Planks (didn’t get to these)
    17. Mission Impossible (didn’t get to these)
    18. Big Boy Situps

    We were a few minutes late back to the flag, and there were some stragglers / bathroom breakers, but all in all, a solid workout wherein 5k+ was covered!

  • Four Amigos at the Scrum – from Bolt

    Warmorama Rappers Delight edition (War Eagle never saw it coming!