F3 New Orleans

Category: Backblasts

  • Rockin’ Mosey – from Akbar

    9 strong at the Gipper today for a Copperhead style partner beatdown. Great to see the number back up! YHC arrived at 0600 on the dot to get started. Great to have Bean aka Batman back in the mix.

    Warmorama – SSH, arm circles, high knees and some other stuff and we headed to the rock garden.

    Thang
    Partner exercises where P1 does exercise and P2 does a mosey to the Smokehouse and moseys back. 3 sets of each Copperhead style for the rocks.

    Set 1 x 3
    P1 45 degree shoulder press
    P2 Bear crawl

    Set 2 x 3
    P1 Curls
    P2 Flying Nun – lunge walk with arm circles

    Set 3 x 3
    P1 Triceps
    P2 Hallelujah High Knees – if we only had a camera

    Set 4×3
    P1 Merkins straight up
    P2 Rock carry

    Mary
    Copperhead Squats x 10

    Announcements
    Gnarly Nutria next Wednesday across the lake
    Russo’s 5k trail run after the beatdown Saturday at 0900. There is still a spot left if anyone wants it.
    Goose’s St Vincent 500 2 man race beatdown August 13th
    Hammer is starting a Bible study in August at crisis pregnancy center

    NMM
    YHC was just in time for 6:00 due to oversleeping. Maverick was on Cowbell time and caught up with us at the Justice Center. QIC was asked what size rock to pick, and the answer was whatever you want. Which should have been a small one.

    Great to have Bean (aka Batman) back, and great stories about the bats and the cost of a Rabies shot. Mumblechatter was all over the place and included Grover, a nude bar, bats, Turbos beatdown last week, and the Cake walk.

    Thanks for following my lead – Akbar.

  • Deck of Cards – from PVC

    Warmorama
    Grab a rock
    The Thang
    Circled up each PAX pulled a card and gave us an exercise
    COT
    Welcomed FNG and named him Aggie

  • July 11–A Big Day – from Goose

    5 PAX gathered on a warm Monday morning, not knowing it was a big day, which would require a big beatdown. First, July 11 is the 40th anniversary of YHC’s baptism, which started it all. Second, it’s the Feast of St. Benedict, who not only is the father of monasticism, but his monasteries were responsible for preserving western civilization after the fall of Rome. Lots to celebrate!

    Warmup: the usual suspects

    Thang 1: March 21, 547
    Benedict died on that date, just like God told him he would. PAX completed continuous rounds of the following for 3 minutes and 21 seconds: 5 merkins, 4 burpees, 7 squats

    Thang 2: Rule of Life
    Benedict was asked to write a rule of life for the first monastic community–he did such a good job, they tried to kill him twice. Cupid would provide the same experience for us.
    Song–Cupid Shuffle; follow his rules: plank for the duration, move around in a circle for every “to the right” or “to the left”, plank jacks for every “kick”, mountain climbers for every “walk it by yourself”, and hand-release merkin for every “down, down, do yo thang”.

    Thang 3: Death
    Baptism is choosing to enter into death with Christ so to rise with Him. So, we entered into a modified Bataan Death Crawl: Partnered up, and P1 started bear crawling around the perimeter of the field while P2 did 5 burpees and ran to catch up to P1, and they switched. Butt slaps, punches, etc. were encouraged.

    Thang 4: Resurrection
    Song–“Christ is Risen”, by Matt Maher: hold Al Gore for the duration, and jump squat on every “risen”, “awake”, and “rise”. The quads burned with the fire of purification.

    Thang 4: “We will run and not grow weary.”
    PAX moseyed the short loop, sprinting every third street light. Paradox kept YHC honest on maximum effort, and Montana impressively showed some serious afterburners toward the end of his third ever beatdown (and self-reportedly, the third time he’s ever exercised in his life).

    Back to the flag for 7 minutes of substantial Mary, COT, and Yankee Joe prayed us out. Many thanks for an awesome beatdown, fellas!

    SYITG,
    Goose

  • Full-body Beatdown Bonus Burpees – from Bolt

    Warmorama Rapper’s Delight edition
    The Thang: make our way from exercise pad near flag to exercise pad on David Dr. side using the path via alternating side shuffles, stopping at each bench for five burpees (Frac is a semantics stickler and informed us a picnic table is a picnic bench therefore a burpee station). Arriving at the exercise equipment, we assumed the following stations: pull ups, dips, leg press, incline bench, horizontal lat pull, rower, incline sit ups for tabata sets of AMRAP then rotate counterclockwise (a concept War Eagle’s millennial brain couldn’t follow, thus chaos ensued). Return to flag via same route, method as before. Frac was pleased he exceeded his RDA of burpees during a beatdown. Welcomed FNG, stroganoff, who is Glamper’s 15yo 2.0.

  • 100s – from Vagabond

    Face the Bacon Warmup

    100 reps apiece around the lake
    step ups
    big boi
    irkins
    squats
    plank jack

    Pass the ruck along the way

    Sunday mornings

  • Poetic Frac at the Goldmine – from Fracsac

    I arrived ready at the Goldmine
    looking around it was just me
    I did see a feline
    but no sign of F3

    I decided to go for some miles
    and while doing so came across a rabbit
    soon I was radiating with smiles
    as I remembered BooBoos story where he yelled dagnabit!

    Then I remembered this was a beat down
    so I knocked out some burpees
    then I was ready to get to PJs in the next town
    where the pax from the Uptowner were having some coffees.

    SYITG

  • Did Cowbell send out a message?? – from Shooter

    YHC arrived a little earlier than normal for the Scramble, but as the clock ticked away and 0515 approached, it seemed as if I might actually not have any participants this gloom…
    Not so fast though as the clock struck 0513 and Bird turned the corner quickly parking and emerging wearing flip flops, which one could easily mistaken as the Southshores Hawgcycle.. Then right behind comes in Zoolander and Waterpik… Now you know where this is going because it’s 0515 and time to get started.. As if it’s precisely planned and never altered here comes the sights of Cowbell rounding the corner and pulling up after a few warmup exercises… YHC took the PAX through, 10IC Self love, Abe Vogadas, Toe Touches, SSH, Hillbillies, Imperial walkers and some calf stretch’s and runners poses…
    This mornings route was traditional adding in a loop in Hermitage and wrapping up with 25IC LBCs and a plank hold for a min..

    Appreciate you guys slowing your pace this morning as Cowbell and Waterpik circled back for the ole caboose 2x…

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • PainCakes with Hindus, Bulgarians & Strings – from Hokie

    3 Pax won the battle of 15° and got our heads off our pillows and ventured out at 78° to the OG for 0500.

    Utilized my new PainCakes purchased from F3 Austin and incorporated some Hindu Squats, Hindu Merkins and Strings

    PainCakes, Hindu & Bulgarians

    Round #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Hindu Squats
    – Bobby Harley’s
    – Speed Humpers
    – Bolt 45’s
    – Lunges (L 1st time, R 2nd)
    – Step Ups with PainCakes
    – Bulgarian Split Squats(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkins
    – Derkins
    – Shoulder press (L 1st time, R 2nd)
    – Tricept extensions
    – Decline Shoulder Taps
    – stiff arm merkins
    – T Merkins.
    Tabata #3 – 10 mins Abs/Core
    2 rounds, work :50 rest :10
    – American Hammer with everything PainCakes
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Strings (low squat pull elbows push toes)

  • Afternoon Delight – Tabata & “coffee” And STRINGS – from Hokie

    After meeting Strings this past weekend, I have incorporated Hindu Merkins and Hindu Squats by Matt Furey.

    Tonight we introduced a new exercise and named it Strings. Imagine a low plank while pulling into your body with your elbows and pushing your toes to really stiffen your core.

    Here was the Thang….

    Tabata #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Bobby Hurley’s
    – Speed humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges F
    – lunges B
    – FireHydrants(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkin
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)

    Tabata #3 – 14 mins Abs/Core
    2 rounds, work :50 rest :10
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – plank pull aka Strings
    – Box Cutters

  • Back in the Game – from TurboTax

    Great to be back in the game with my F3 brothers. 7 strong at The Gipper this morning. After a warmup of butt kicks, shoulder taps, high knees, Peter Parkers, seal jacks and Parker Peters, we moseyed to the Taj Mahal for some EMOM action. Bobby Hurleys, curtsey squats, toe touches, ice skater hops and Sister Mary Katherine’s were the order of the day for 30 long minutes. Finished things off with some wall sits and vertical jumps before returning to the Shovel Flag where Fletch prayed us out. Thanks for letting me lead guys.