F3 New Orleans

Category: Backblasts

  • Rocks and Blimps with a Splash of Merlot – from Akbar

    YHC took the late-night Q with a plan in mind for a different beatdown, where the PAX would pick up some bricks and mosey around carrying them the whole time doing exercises. The plan was quickly modified since there were no bricks, so we took a mosey for some time to think. Great to see Murdock again who brought his 2.0’s Demo and Varsity, who got named at the 007 this week.

    No better way to think than stop at the Rock Garden – so we each grabbed a rock and went through Shoulder Presses, Chest Presses, Skull Crushers, Rows, and Curls x 15 IC. During which time my brain clicked, and we continued to the Justice Center for BLIMPS.

    The route was from the first bench, past the Smokers Lounge, up the stairs for 10 Jump Squats, then return. Bear Crawls to the benches; Lunge Walk to Smokers Lounge; 10 Irkins at each bench; 10 Merkins at each light; 10 Peter Parkers; and 10 Squats at each bench.

    Varsity splashed Merlot after the Merkins but kept on pushing like any good kid would do.

    Back to the Rock Garden to finish where we started. x10 IC – Chest Presses, Rows, Curls, Shoulder Presses, Skull Crushers, and Good Mornings. BBQ requested a torso twist to help with our golf swings, and lead cadence for the finisher.

    Back to the flag with time for LMC’s, LBC’s and Hello Dolly x15 IC. Count, Name, and Murdock prayed us out.

    Announcements: Gnarly Nutria July 20th, 4th of July 5k in Covington, F3 Thibodaux CSAUP August 13th, Russo’s Big Easy Big Heart 5k July 16th

    Thanks for following my unthought out lead, always a pleasure to spend a Wednesday morning with y’all – Akbar

  • Opposite Day – from Russo

    Fantastic Pax of 4 this morning at Granny’s, with temps slightly cooler (but no less humid). Early chatter revolved around vacations, new home projects, and various white powders. There was a tease of a theme, so YHC thought about kid’s games and how we might be able to incorporate into a beatdown to mix things up some.

    My head immediately went to “What do I remember doing or saying when I was younger?” Duck Duck Goose is still bouncing around in my brain, Tag is too much running and I didn’t want to be responsible for someone smacking their dome on a metal handrail or column, and Red Red Rover might get one of us killed when JV is sent right over.

    Moving on to phrases, “I know you are but what am I?” doesn’t really lend itself to a beatdown easily and “Takes one to know one” will be reserved for Rummel grads (Raider Pride!), but “Today is opposite day” does can be useful, so away we went with reverses and opposites, albeit very limited in creativity.

    Up Warm (All IC 10x – 20x)
    – Sealjacks
    – Windmills
    – Air presses
    – Toe touches
    – SSH
    – Imperial walkers

    Gnaht (Thang)
    Pax moseyed to the tunnel, but upon hearing “reverse”, we put it into reverse gear and back pedaled until YHC called “reverse” again.

    At the tunnel, it was 4 rounds of traversing the tunnel, side shuffles up and down, back pedal in the tunnel, with 10 plankjack shoulder taps on one side and 10 Parker Peters on the other.

    Mosey back was more of the same “reverse” game, alternating mosey and back pedal until we reached the bus stop, where Pax completed 10 IC Urkins, reversed grip to complete 10 IC freak nastys.

    A final mosey to start, where JV’s fright to simple pick between option “A” and “B” reared its head. His choice of A lead to a backwards climb up the pilot house and a backwards walk down, followed by crawl bears from one end of the columns to the other, 10 gas pumps/reverse crunches, and then reverse lunges back and ten more gas pumps. With about 90 seconds left, we planked it up until COT, Name-o-Rama, announcements, and prayer closed us out.

    I gave some thought to upping the intensity of the theme by a backwards cadence (think 3…2…1 1!, 3…2…1 2!) but somewhere along the way the Spirit said “you all have enough trouble with cadence regularly, it’s best you keep it simple”.

    Thanks to those that joined, it was rather enjoyable and I look forward to expanding the theme on a future beatdown. Now: is that a true statement or a continuation of Opposite Day?

    SYITG

  • Pax Choice – from Vagabond

    Warmup

    Circle up for ring of fire
    slow burpees everyone all time
    each person does 15 in sequence until everyone has done each one time
    *merkin+shoulder tap
    *squat+kick
    *big bois
    *jump reverse

    Pax Choice with Rock @ Fountain (pax picks 1 of 3 exercise options from a bowl with option of 10 burpees allowed each time)

    Sunday mornings

  • Sweaty Bells – 6-26-2022 – from Almonaster

    It’s Hot!

    PAX Attended:

    – Jingle Vader
    – SOGO
    – Blowout
    – King Kong
    – 86
    – Douillie
    – Strings
    – FNG ChaseHer
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC
    Halos – 10 each side OYO

    Mosey to Moana’s Island.

    Curls

    At spot

    Shrugs – 25 IC
    Kettlebell Swings – 20 OYO

    Line up facing the trees line

    11’s – to 1st tree, start with one sit-up to getup with the bell and end with Froggers with a press.

    Take a lap!

    Back to Flag
    Tricepts Extension

    Mary
    Hello Dolly – 20 IC
    Douillie’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Better Late Than Never – from King Kong

    I Q’ed almost a month ago and was too lazy to write a backblast. On June 26, I decided to write this…..

    We moseyed behind Tulane Gibson Hall and did some warm-ups. Then moseyed to PJs under the wind tunnel with more warm-ups. Then arrived to Tulane Howard-Tilton Memorial Library, which is named after El Wire’s grandfather.

    Here we did Dora 1, 2, 3. While one partner ran a loop around the parking lot, the other partner was doing 100 step ups, 200 shoulder taps, and 300 American Hammers. Flap-jack until the exercises were completed.

    After Dora, we ran to the baby Loyola garage. At the first ramp, we bear crawled to the next level. At the second ramp, we lunge walked to the next level. At the third ramp, we bear crawled backwards to the next level. Once we got to the top, we Native American ran down to the base of the mountain.

    We then moseyed to the Palm Court to finish it out with a round of Mary’s with some good form merkins.

    Back to the flag with COT.

  • All Aboard the Nostalgia Train – from Paradox

    Louisiana summers always remind YHC of a childhood formed by endless pool days and blockbuster movie nights. (RIP video stores and God bless my parents for raising us in the pre streaming/iPad parenting era). Nothing better than rolling into the blockbuster with 5 bucks and having to make a single VHS selection with your siblings. Eyes still hazy with chlorine you scanned the not age-appropriate aisles and left with questions but always depended on the classics to take you home. Bring that baby to the counter, get reminded to “be kind and rewind” and you were just a trip to Pizza Hut away from a golden night in 1995. All of which suggests a list of what I consider to be the most formative movies during my upbringing, and we shall honor them today.

    A muggy yet comfortable Peltch met 4 PAX eager to get stronger. After a few flex sessions in our new shirts, we were ready to roll.

    Warmup
    The usual suspects and some cardio cleansers to get the furnace rolling. Tighty Whitey with a very respectable 6:03 arrival, Tclaps.
    SSH, GG, IW, WM, AC, Cherry Pickers, Mountain Climbers
    With a mosey to the Thunderdome we were all aboard the Nostalgia Train, transporting us back to the simpler times of our childhood…

    SpaceJam (1996) Fighting Monstars with MJ
    YHC rolled into the thunderdome in a blind panic realizing after a recent billing snafu my apple music account was not operating. Full tunnel vision set in as YHC planned humming the tune of the Space Jam theme song while an awkward 4 minutes passed by. Mumblechatter rose to a crescendo and some even blasphemed that there was trouble in JBL paradise. Goose stepped in and restored order to the beatdown with a Youtube recommendation and neurologic function returned to baseline. Its not lost on YHC that during the great Bluetooth wars of 2022 Team Anker could have used this situation for advantage but chose grace instead. There could be peace talks soon.

    Song -SpaceJam Theme Song via Youtube- Side shuffle suicides with a jump shot on SLAM and JAM. Followed by Ring of Fire Incline Merkins till we got to 96 (Space Jam Released in 1996). Yankee Joe correctly selected 1996 and seemed to have a knack for Year of movie selections for the entire beatdown.
    Mosey to Chimney and a great discussion about the definition of mumblechatter in all its forms.

    Ghostbusters (1984) Conquering our Foes with Science
    Song Ghostbusters by Ray Park: – Burpees on “GhostBusters”, IW on the rest of the song. Goose informed us that this was not Ray Park who became Darth Maul but actually Ray Park that did absolutely nothing else and we pondered how much he got in royalties from that gem.
    Partner up 200 Mountain climbers while partner does Zombie walks to the chimney and back.

    Homeward Bound (1992) Build the Bond, then put it to the test
    Partner up and completed 10 partner leg raises each x10, 3 rounds.
    Partner team went shoulder to shoulder for 10 step in lock step lunges then 10 merkins/10 squats while keeping tempo with your partner to chimney and back.

    Mosey to baseball Field via an Indiana Jones Temple of Doom run. The Last man in the Indian run drops off for 3 bonnie blairs then runs to catch up. After he “flattens” the pax, they all complete 5 merkins then repeat till we made it to the baseball field.

    Jurassic Park (1993) Hold on to your Butts!
    Partner up and one man does monkey humpers while the other does Trex lunges arond the bases. YHC intended these to be more of a skip but poor explanations had the PAX with full form lunges and everyones quads were gone pecan. (YHC was taught this phrase over the weekend and still figuring out how to use it)

    Mosey back to the flag and Yankee proclaimed He would not be endorsing YHCs dinosaur park!

    Just enough time for a little Extra Mary on the feast of her Immaculate Heart
    Dolphin Hops, Nolan Ryans, LBCs, Sweat Angels, Scuba Steve, Big Boys, Bicycles
    Announcement: Tuesdays now at Schriever Park at 6am, St. Vincent 500 registrations and station sponsorships

    Prayer Intentions
    COT and Yankee Joe prayed us out

    Great effort and some top notch mosey discussions today fellas, enjoyed it. Thanks for accommodating my schedule and allowing me to lead.

    SYITG
    PARADOX

  • The cards cast our fate – from PVC

    We welcomed Cauliflower of NC
    Warmorama
    The usual
    The Thang
    Circled up and layed the deck of cards In the center. We went around the circle doing 20 of whatever card chosen(lots of Merkin’s). The Burpee option was given for those doing the Friday burpee challenge and Bolt and Hangrenade completed100 each.
    COT

  • DJ DOD – from Paradox

    Deep in the depths of the Paradox iPhone lives a playlist that has no name. It feeds on the souls of poor burpee form. It has daily injections of AC/DC and Led Zeppelin. It never stops looking for repetitive songs to link with even more repetitive exercises. It delights at the thought of mumblechatter. It has one singular purpose: smoke the PAX. It has grown for months in darkness waiting to be unleashed on unsuspecting individuals at the Stage when the moment was right…
    YHCc (your humble co-coordinator) rolled into a pitch-black stage after an early morning power outage. After questionable attendance and busy schedules abound a pre planned CoQ beatdown was ready to roll with Enron. A simple mixture of 1 deck of death plus a playlist was proposed and when the whistle blew 5:30 am the Stage lights flashed on and the monster was unleashed.

    Warmup
    Enron lead us through some favorites (SSH, WM, IW, grass grabbers ) and YHCc led a shoulder stretch series capped by a bumper Mosey with a beautiful sunrise where we weighed the pros and cons of an on site bathroom for the SV500 . (it was voted neigh x3)

    THANG
    Justin Timberlake got us started with “Cant stop the feeling” One pax ran the track , high knees on bench straight away while 2 pax got jiggy with some Morrocans. Cant stop the feeling indeed.
    DOD round 1: 20 merkins, 12 burpees, 17 LBCs
    Eminem led us to the picnic tables where we completed incline merkin types in ring of fire format during “Till I collapse”. Yankee Joe came up with an ingenious variation of staggered picnic table merkins. We alternated merkins sets with ring of fire step up. Well played slim shady.
    DOD round 2: 20 incline merkins, 400m sprint, 15 RosaLitas. Some confusion here on difference between Rosalita and Hello Dollie and Gooses deep exicon knowledge was sorely missed. (he had an appropriate excused absence)

    We once again fell into a burning Ring of Fire during Bear crawls around the picnic table while Johnny Cash informed us that love was a burning thing born of wild desire. Merkins for every “fire” and continuous bearcrawls the rest. We felt the love Johnny.

    DOD round 3- 100 SSH, Bear crawl, Karaoke to sidewalk and back

    YHCc gave the pax a disclaimer that things were about to get weird as JBL pulled a favorite from YHCc’s high school techno phase. Benny Benassi’/Skrillex led us through Cinema with Bicycles during all the beat drops and a variety of core for the rest (penguins, lbcs, big boys, leg raises). Enron got lost in a techno haze as the bicycle pace picked up and only a timely “recover” saved him from a strobe light seizure.

    2 minutes left for Lil Jon to ask us a deep philosophical question: Turn Down for What???
    Burpees on this phrase and IW on the rest. A fine finisher. Is there really anything We should turn down for? We are still searching for the answer.

    Announcements: Tuesdays at 6am for the new AO @ Shriever park. Continued preparations for the SV 500.
    Congrats to the Dawsons on the new 2.0 baby Joseph! There are reports his lil baby crunches are already surpassing his fathers form.
    COT and Enron prayed us out.

    Thanks to Enron for the co-Q . DJ DOD had a nice tempo and will be a Stage mainstay.
    Beautiful morning with a lot of Gods blessings to celebrate. Thanks for the opportunity fellas.

    SYITG

    DJ Pdox

  • The Dynamic Duo at the A1C – from Jose10k

    YHC arrived early to the A1C to find Moby gazing up at the sky as the planets aligned. I will not try to compete with the wordsmith from Tuesday (Steve), but Uranus was not visible this morning. We used the 15 minutes to discuss possible workouts, waiting on others to show up. No BBQ, no Hammer, Shooter is away on another planet trying to be more like Tanked Up. And then there is Cowbell, trying to figure out how to get a big screen tv hooked up in the Keys so he can watch Ole Miss and say I do at the same time. On the eve of Hammers epic beatdown (there is no way he’s going to allow his boys to outdo him), we decided to take it easy. Warm-up: Moby led us in a ton of stretches. If you can imagine a stretch, we did it.
    The Thang: We moseyed off the A1C to the sidewalk to the walls for some Irkins, bulgarian split squats, freak nastys, cooperhead squats. Moseyed to the parking lot behind the A1C to discuss the original plans for the beatdown (future dora in the future). Moseyed to the front of the courthouse for some more irkins, freak nastyes. Moseyed to the rock garden for some curls for the girls and shoulder presses. Back to the A1C for calve raises to the top. Finished off with 6 minutes of Mary.
    COT. More conversations afterwards with of course special attention to blood sugar, spaghetti sauce, gardening, and body aliments. SYITG gentlemen.

  • Road Trip – from Mahatma

    The decision was made the evening before while sitting on the porch checking out the Q Sheet……no commitment for the birdcage so why not. YHC new the trek would require some planning: 1. Rise 15 minutes early 2. Pack a snack as its a long drive 3. Route around road construction 4. Don’t suck bring the beatdown.
    Well if it wasn’t for luck in crossing King Kong’s path YHC wouldn’t have had a shot at #4…..it was God’s plan!
    Arrive exactly at 5:30 – YHC busted out with “boom” box ready to rock…..only to find a crowd of 12-15 pax standing around. Quick disclaimer and we were off to the lighted alley you’d expect to find in Audubon (Metry ain’t got such nice things).
    Music On!
    Quick Warm up of AbVagodas, Mnt Man Poopers, Good Mornings, SSH, and Side Lunges

    Work 1
    1771
    Line Up on Light Pole 1, Speaker at Light Pole 2, transition at Light Pole 3
    For 1771 – each end always adds to 8 – flip flop exercise at either end V-Ups and Jump Squats
    2 Merkins in the middle in one direction and 2 Burpees in the middle coming back
    When finished circle up for Mary – Sandbar lead us in LBCs
    Work2
    Le’ 14 (I honestly think there were some chuckles as to the idea of how easy this was going to be).
    13 double under and 1 merkin
    12 double under and 2 merkins
    so on…….
    YHC has never been able to go past 8 without a break and today was no different. All Pax stood to recover for 1m and 15sec
    Restart
    7 double under and 7 merkins
    so on…..
    YHC made a mental strain error at 4 as we continued to 10 double under then 10 merkins at this point YHC was modifying merkins from his knees.
    We completed through 1 DU and 13 Merkins –

    Work 3
    In The Air Tonight
    Hold plank throughout the song – merkins during the best part YHC counted out 20

    Work 4
    AC/DC Thunderstruck
    1 Burpee everytime the title was said we counted somewhere between 30-32 – it appeared some of the pax hated the music as much as the burpees

    Warm Down with Mary
    X Factor – Gas Pumpers – WWII SitUps

    COT – welcome 2 new Pax – “Higgins” and “Royal w/Cheese”. No doubt Peaches was probably correct more “creative” names may have had been bestowed with the help of
    Angie’s List!

    All said it was good to see “most” of the pax…..lol just kidding. I can honestly say the “uptowners” do a great job showing up and continuing to EH. Solid!