F3 New Orleans

Category: Backblasts

  • Redeaux – from Akbar

    QIC arrived to 5 at the Marsh this morning, still in recovery from the St. Vincent 500. Made worse by the air going out last night and camping on the floor with Wicket and Grover. Realizing there was no plan late Sunday evening, Even though the soreness was still harsh, there’s that inward force that says go get it today. And we did.

    YHC pulled the old Redeaux from a Gipper workout a few months back. The difference was no bricks. A late Sunday trip to Ace Hardware came up empty handed – so it was modified to blocks. After some chatter Jose ran up and Fletch arrived later to make 7.

    Mumblechatter was high as usual: ISI, St. Vincent 500, JV’s double Q, somehow Bushwhacker always comes up regardless of where we are. Since Hammer and Jose were there – lots of movie quotes today: Over the Top was a main focus. There may be a remake of Roadhouse – which will likely fail without Patrick and Sam.

    Jose had the tunes, and Cry Little Sister came on. This brings flashbacks for YHC in high school from Jamie Gertz’s cave scene – which made the rest of the workout that much better. We didn’t even get to Less Than Zero – maybe another day.

    Warm Up
    SSH, toe touches, self-love, arm circles, imperial walkers, high knees, butt kicks

    Thang
    5 on blocks for a Tabata of 30s on and 15s rest, full body blocks. 2 men did LBC’s and we rotated each round. Warm up run before down to the stop sign and back, and again after legs/back/bi’s.

    Legs
    Block holds for each exercise: squat, alternating side lunge, sumo deadlift, staggered squat right, staggered squat left, side lunge right, side lunge left.

    Back
    Curls, block swing, bent row, inward curls, good mornings, supine row, curls again, merkin row.

    Shoulders
    Manmakers, upright row, shoulder press, alpo’s, 45 degree shoulder press

    Chest/Tri
    Skull crushers, chest press, merkin, chest press w/ inward block, diamond merkin, block merkin, overhead extensions

    Circle at center court for 4 exercises x10 IC. Chest press, curls, shoulder press, goblet squat.

    Mary
    Rosalilta, Down Dog, Low Lunge right with arm cross body stretch 0 then left. Up dog, child’s pose.

    Name, Count, and Waterpik prayed us out.

    Announcements: Double Nickel on Southshore Saturday, Dangerfield VQ Saturday, Bible Study starts this week 8:30 at Crisis Pregnancy Center.

    Thanks for following my lead – Akbar

    Akbar, Hammer, Waterpik, Shooter, Quarterpipe, Fletch, Jose10k, F3 Norsthore, Milestone Marsh

  • Sweaty Bells on 8/7/22 – from King Kong

    7 strong Pax showed up on this beautiful Sunday morning. We started off with some warmups to loosen up our shoulders, arms, and legs. We did the the following sets:

    1 – curls x 15 in slow cadence, 15 low slow squats, 15 flutterkicks with the bells in cadence. Ran a lap to the stop sign and back.

    2 – rows x 10 on each side, Sweaty Bells Swings x 20 OYO. Hello Dolly’s x 20 in cadence. Ran a lap with the bells to the stop sign and back.

    3 – Bulgarian Split Lunges with the bells x 10 on each side in slow cadence, 20 declined pull bells in plank position OYO, American Hammers x 20 in cadence. Ran a lap to the stop sign and back.

    4 – Wall sit curls x 15 in slow cadence, wall sit over head presses x 15 in slow cadence, wall sit butterfly x 15 in cadence. Ran to the stop sign and back.

    5 – We planked up in a straight line formation. Last pax would do one manmaker and then ran up to the front of the line and plank. Rinse and repeat until all the Pax made it to the stop sign.

    5 – Round of Mary

    Finished the day with COT.

    SYITG

    King Kong

  • The Day After 100 Burpees – from King Kong

    After 100 burpees and running up and down Wolfpack Mountain multiple times yesterday, I decided stay away from burpees. 9 strong Pax showed up on a beautiful Saturday morning.

    First stop, we ran to middle of Tulane campus and did the following warm-ups:
    self love, forward & backward arm circles, windmills, grassgrabbers, and SSHs.

    Second stop, we moseyed to Tulane library and did Dora 1, 2, 3. While one pax ran that loop around the parking lot, the other Pax was doing the following exercises: 100 rows, 200 step ups, and 300 American Hammers cumulatively.

    Third stop, we ran to the steps in front of Tulane’s UC. We did inclined merkins at the steps. First step with 2 merkins, 2nd step with 4 merkins, 3rd step with 6 merkins, 4th step with 8 merkins, 5th step with 10 merkins, 6th step with 8 merkins, 7th step with 6 merkins, 8th step with 4 merkins, 9th step with 2 merkins. Total of 50 merkins.

    Fourth stop, we moseyed to the base of the small mountain. We ran backward up the ramps and forward on the flats to the very top. We stopped on the first level and did 15 hello dollies in cadence, second level to do 20 flutterkicks in cadence, and 3rd level with protractors.

    We then moseyed back to the flag with COT. We prayed for Tenderloin with his recovery and Big Willie’s friend’s daughter who is battling leukemia. We are always thankful and grateful to have our physical and mental strength so that we can push ourselves everyday…. but today, we did ZERO burpees. SYITG.

    King Kong

  • Leg Work at the A1C – from Einstein

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, High Knees, Arm Circles, Thumb Drives, Cherry Pickers
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Hillbillys, Peter Parkers, Parker Peters, Ankle Benders

    Thang:
    atop the Justice Center Parking Garage; a set of elevens with Sister Mary Catherine’s at the top of ramp, side-shuffle run downhill,
    squats at bottom of ramp, back peddle run uphill

    Mary:
    Rosalittas, V-Ups, Calf Raises, Crunches, Jane Fondas, Wife Pleasers

    Count-o-rama

    Jose-10K led us out with a prayer. Congrats to Grandpa BBQ

  • Making it “uncomfortable” – from Sandbar

    YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.

    Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.

    Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.

    At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.

    Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.

    At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.

    Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.

  • Misty Mountain – 8-6-2022 – from Almonaster

    Better late than never!

    PAX:

    – Strings
    – Gabby
    – Landing Strip
    – Douille
    – Couch
    – Blowout
    – Big Willie
    – Bullseye
    – Almonaster

    Mosey to the Breezeway.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Grotto.

    Perform a set and then run a lap. Reverse halfway through

    Merkins – 20 IC
    Right Leg Lunges – 20 IC
    LBC’s – 20 IC

    Incline Merkins – 20 IC
    Squats – 20 IC
    Leg Lifts – 20 IC

    Decline Merkins – 20 IC
    Left leg lunges – 20 IC
    Some type of Core – 20 IC

    Top of Mountain
    Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Another type of core – 20 IC

    Incline Merkins – 10 IC
    Squats – 10 IC
    Box Cutters – 20 IC

    Decline Merkins – 10 IC
    Left leg lunges – 10 IC
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!

  • You say Tabata I say TabAta – from Mobydick

    Drizzle in the gloom at the Gipper. YHC has become a fan of Tabata and encouraged by the ideas that short intense resistance is a better fat burner than cardio. I really don’t like cardio. So my Q consisted of 5 exercises with coupons in 5 rounds 1 minute each of Squats Presses Tricep curls Fore arm curls and grave diggers. Rest for 1 minute in between was a variety of stretches. Constant full body motion

    BBQ and Bubba brought along a FNG so the low cardio gave us a chance to mumble chatter introduce these guys to F3.

  • Teamwork Gumbo- Add Burpees to Taste – from Paradox

    One of the many beautiful things about F3 is that beatdowns come in all flavors. Some are slow cooked for that low heat quad burn. Some, pan fried in zoysia and leave you needing 2.5 gallons of Rouses water to lick your wounds. Others, heavy on the spice , with unknown ingredients mixed in ready to ambush you at every dollar store cone. Saturday’s beatdown needed all our pax ingredients to blend together in a synergistic gumbeaux of team building exercises
    It went a little something like this….

    Recipe for Teamwork Gumbeaux
    1 cup extra crispy Yankee Joe , variable beard length for extra masculinity
    1 oven roasted Goose , dark meat or white meat you’ll find the form impeccable
    3.18 micrograms of Spicey Enron powder (kinda like a knock off Tony Chachere’s ) to challenge the palate,- works well on slow 10 counts
    1 complaint free twice baked Perclelator , Chackbay imported only
    1 tightly wrapped Wet Tap , 10 merkins before cooking or the chest meat will be gamey
    1 Kilo of unmarked everchanging vehicles to keep the recipe fresh
    1 sprinkle of Chocolate Montana Thunder to keep the fasting glucose below 300
    1 lb of freshly chopped Piccadilly,  imported from Houma
    A dash of Coyote so we have a benchmark for speed
    A spread of Pope to keep us young and humble
    Blend all together in a roux of burpees and squatsPreheat your Peltier Park Oven to 92 , adjust to max humidity and cook for 1 hour
    Serve hot and Bone app the teeth cus it always goes down smooth

    WarmUp

    The usuals plus a few added reps while we welcomed Kilo and Montana to the fray. (T claps to Montana for his first Peltch experience)
    Got started with a Black snake Indian run with the last PAX dropping for 10 ssh.  JBL dialed up Eye of the Tiger and was thumping to keep the intensity high. PAX came out of the gate strong with speed and tenacity. Set the tone and didn’t let up. This led us to the tennis courts. 

    With a goal of solidifying pax unity before our fundraiser event YHC had some teamwork training in mind today.  First step was to identify the key pillars of an effective team then immediately put them to the test. 

    Thang 1
    Mutual respect for your teammates

    Aretha Franklin taught the boys some RESPECT
    IW on song , Squats on “just a little bit “ , Burpees on “Respect “
    Followed by a Mini ladder – 10 reps of the following exercises with descending burpees From 7
    Ranger merkins
    Elbow plank jacks
    Squats
    Peoples chair arm raises
    Easy merkins (wide)
    Carolina dry
    Terrible merkins (diamond)
    Coyote continued to challenge the land speed record for mammals and Yankee Joe kept the mumble chatter to a simmer which was his lowest possible setting. – T- claps to Goose for watching out for PAX safety on those net jumps. May have to modify those if they tighten the net. 

    Mosey to ThunderDome

    Thang 2

    Communication, Accountability and Trust
    YHC welcomed PAX to the Burpee minefield where we will build communication or suffer the consequences.
    Pax holds plank on the surrounding rectangle with scattered cones in between. 
    send one pax through blindfolded
    if he knocks over a cone , 5 squats
    Decrease time each rotation as communication improves . Goose , Montana, Wet Tap, and Coyote ran the gauntlet safely. Great teamwork and flexibility here as the PAX learned to let the next man down the line control the instructions as they are closer to the action. Penalties were minimal.

    Thang 3
    Mosey To big field For Conflict resolution training Via JBL and Anker. If you’ve been following the bayou pax backblasts you may know about this storm that’s been brewing. The feud between pax bluetooth devices has been long, bloody and flooded many well planned beatdowns with chaos. Every great team must be challenged with internal conflict. But how you respond to the conflict seperates good from great. With this lesson in mind YHC extended an olive branch to Team Anker with a goal in mind…. Pax destruction via a two headed bluetooth hydra spitting fire , thumping tubs, and striking thunder in the hearts of the pax. 

    Split into 2 teams. one to Anker, one to JBL roughly 100 yards apart
    When your team does 3 burpees run to the other song
    High knees on song
    Sprint between devices
    JBL played ACDC ,  burpees on thunderStruck
    Anker played TubThumping
    burpees on “get knocked down”

    All YHC will comment here is that an anonymous tip of Whoop data was submitted later that day with HR spikes to the 190s and unprecedented strain. 

    We put it all together with a mission to advance the kettlebell to the 100 yard cone
    All Pax in single file, pass kettle bell behind you while in al gore
    Last man takes kb and lunges to the front hands off , does 5 squats
    Every time you hand off the kb, do 5 squats. Brutal quad burn.

    Mosey back to the flag for Special Musical Mary
    With our teamwork training complete we felt like a cohesive unit , cueing up Feel so close by Calvin Harris: Alternate freddie mercuries on the chorus with wife pleasers , penguins , LBCs, big boys, flutter kicks. A great burner and the effort here was tremendous. 

    COT and Enron prayed us out 

    1 week until the SV 500!! The Stage is set and Sponsors are filled! . Check out Slack or Facebook for more info. Come see us Friday night for a burger at the Stage as well. 

    Grateful for you men and the strength we have when locking shields together
    . Thanks for the freedom to lead. 

    SYITG

     Paradox

    ◦

  • Renaissance 2022-08-07 – from Catfish

    Warm and moist out his morning with 5 PAX at the Renny.

    Warmup:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    SSH x 30 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to faces for:

    Peter Parker x 20 (in cadence)
    Floyd Mayweathers x 20 (in cadence)
    Mountain Climbers x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Back to feet for:

    Overhead claps x 30 (in cadence)
    Seal Claps x 30 (in cadence)
    Moroccan Night Clubs x 30 (in cadence)
    Forward Arm Circles x 30 (in cadence)
    Backward Arm Circles x 30 (in cadence)

    Moved over to the fountain for:

    Low Slow 8-Count Bulgarians x 15 (in cadence)
    Incline Merkins x 15 (in cadence)
    Low Slow 8-Count Bulgarians x 15 (in cadence) – other leg
    Dips x 15 (in cadence)
    Power ups x 15 (in cadence)
    Decline Merkins x 15 (in cadence)
    Power ups x 15 (in cadence) – other leg

    Moseyed over to the field for an OYO lunge-fest. PAX lunged two tree lengths, then did 10 jump squats. Lunged another two tree lengths, then 20 jump squats. Another two tree lengths of lunge, then 30 jump squats.

    Moseyed to the side of the roadand got on our sixes on the curb for:

    Flutter Kicks x 20 (in cadence)
    LBTs x 20 (in cadence)
    Crunchy Frogs x 20 (in cadence)

    Back of the museum for 5 rounds of Sunday mornings, then on to the side for Calf Raises x 10 (in cadence). Back to flag zone for a single 8-count to put a bow on the workout. CoT, coffeteria @ PJs Metry Road.