F3 New Orleans

Category: Backblasts

  • Sad Clown Send Off at Sweatybells – from Bolt

    YHC jumped on the Q sheet Uptown to celebrate my 2 year MANniversary right where it started, prompting a text from King Kong: apparently Uptowners not only dislike leaving their zip code, they also dislike using the Q sheet (check it out if u don’t believe me or is there a double secret Q sheet among that clique—one wonders!?)
    I mulled over how to best honor a few of the HIMs I’ve encountered along the 24 months since Gabby FINALLY convinced me to post after a couple years of EHing (I ran out of excuses, knew I needed a change, and had just listened to Dredd describe me at minutes 22:42-29:30 in the “What is F3 interview” the week of my first post). Gathering at the front of Audubon park and meeting a couple guys quickly turned into a “mosey” to Touchdown Jesus, led by Kong Kong where we stopped and began exercising in a circle within which I quickly became gassed and modified everything yet finished nothing. Then Gabby informed me that was the “warm up” to which I thought, “U gotta b FU@#ing kidding me!? I have no business being here.” More mosey, exercises, modification, and realization (that I couldn’t do this yet needed this).

    Fast forward: WarmOrama Rapper’s Delight edition. The Thang: Carry bells from flag to first zoo parking row.
    Rudy has creatively used numbers to drive his Qs (this day I chose to follow: 6/5/24=6 exercises (BLIMPS with Bells, except Merkins), 5 movements between each letter, stopping at each subsequent row of parking (farmer carry each side, tricep press 2x, goblet carry), and 24 months of F3=reps of each exercise. Almonaster championed and sustained the first F3 NOLA afternoon workout, pushing himself: B for burpees but Man Maker style to honor an extra push.
    Triple Shift has been the consummate Form Police: M for Merkins done as time under tension in his honor (3 count in mission impossible up the four, return).
    Upon carrying bells back to first parking row we circled up for favorite bell exercise contributions from the PAX, called either OYO or in cadence for 24 reps: Gabby/curl-OHP-tricep press=1, Charmin/Your Mom’s, King Kong/KB swings, Strings/squat thrusters. Back to flag and finish with 24 burpees which were much harder than the first 24: gassed and grateful to ALL F3 NOLA PAX! COT—breaky.

  • Return of the Catship – from Catfish

    Feeling zesty out at the Mothership this morning with 6 PAX.

    Started at the peristyle with a 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)
    8-Counts x 15 (in cadence)
    Peter Parkers x 20 (in cadence)
    Plank Jacks x 20 (in cadence)
    Floyd Mayweathers x 20 (in cadence)
    Parker Peters x 20 (in cadence)
    Hold Plank, then low plank

    Back to feet for a round of the Motivator (counted down from 10), then grabbed some columns for
    calf raises x 20 (in cadence)
    tib raises x 20 (in cadence)
    SSH x 20 (in cadence) to keep the heart rate up

    Moseyed to benches for

    Dips x 20 (in cadence)
    Rocky Balboas x 20 (in cadence)
    Derkins x 20 (in cadence)
    Irkins x 20 (in cadence)
    SSH x 20 (in cadence) to keep the heart rate up

    Moseyed to the grass over by the museum for round of Killer B’s (bear crawls, burpees, broad jumps). PAX bear crawled two tree lengths, then broad jumped back, stopping for three burpees every 5 broad jumps. Did one round, then did Jack Webbs up to seven. Did another round of Killer B’s, then coninued Jack Webbs from eight to twelve. Did another round of Killer B’s, then got on sixes for

    LBTs x 20 (in cadence)
    Big Boys x 15 (in cadence)
    Not So Lazy Boys for time (10 seconds each position, right, center, then left)
    Dying Cockroaches x 15(in cadence)
    Hello Dollys x 15 (in cadence)

    Started the mosey back to the flag, stopped just before the bridge for another round of 8-counts x 10 (in cadence).

    Got to flags zone, then did some more of the Motivators for the remaining 2 minutes or so.

    CoT, coffeeteria @ PJs. Fun one!

  • We saw the sign – from Percleator

    Warmuparama
    SSH, AV, AC FW/BW, CP, High knees butt kicks, IW, grass grabbers

    First thang: catch me if you can
    One lap around green at the chimney, partner performed 15 Freddie Mercurys while other partner bear crawled, catch up to partner and switch places. Second lap was lunge walk paired with 5 burpees

    Mosey to thunderdome for thang 2:
    YHC has noticed a lack of a certain genre of music for beatdowns. It’s hard to name this category but the closest thing might be “meme songs” or a “torture track”. Its the kind of song that is fun at first (in a slightly ironic sense) but will wear on you with time.
    Song 1: What’s up by Four Non Blondes
    Squats for the duration of the song. YHC called out tempo. Started out with slow 4 count squats (4 counts down 4 counts up) at different points in song YHC called out 2 and 2 count, 3 and 1, then into singles. YHC got excited and called out jump squats before the song hit its climax.
    Song 2: The sign by Ace of Base
    Start with crunchy frogs. When song changes to verse do mountain climbers, chorus do Australian sweat angels, for breakdown section back to crunchy frogs and repeat until end of song.
    YHC is of the belief that an hour of this song on repeat qualifies as cruel and unusual. No man could retain his sanity in that scenario.

    Last thang: BOMBS
    Team up 50 burpees
    75 Overhead claps from people’s chair
    100 Mercans
    150 Big Boys
    200 Squats
    The PAX pushed hard and almost finished but YHC called it and got back to flag a couple minutes late.

    Sadly no time for Mary.
    COT and Kilo sprayed us out

    Thank you for the opportunity to lead, always a pleasure with you guys
    SYITG

  • Misty Mountain – 6-4-2022 – from Almonaster

    First Saturday in June!
    PAX:

    – Jingle Vader
    – King Kong
    – Douille
    – subprime
    – Chiquita
    – Landing Strip
    – Squeal
    – Popalock
    – Almonaster

    Mosey to Palm Circle.

    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 base of the Mountain.

    Run backwards up all ramps.
    All in echo count.

    Stop at 2nd Floor.
    Merkins – 20 IC
    Squats – 20 IC
    LBC’s – 20 IC

    Stop at 4th Floor
    Incline Merkins – 20 IC
    Right Leg lunges on Wheel Stops – 20 IC
    LBT’S – 20 IC

    Stop at 6th Floor
    Decline Merkins – 20 IC
    Left leg lunges on Wheel Stops – 20 IC
    Freddie Mercury’s – 20 IC

    Top of Mountain
    Dips – 20 IC
    Squat jumps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to the benches
    Right Leg power-ups – 15 IC
    Spider man wall crawl Incline merkin – 10 each side IC
    Left leg power-ups – 15 IC

    Mary
    Mosey back to Palm Circle
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!

  • Sweatin’ at the Krak of Dawn – from Steve

    Conditions this past Tuesday morning were such that you could step outside, do 15 side straddle hops, walk right back in to your well air conditioned home and you’d still look like you’d just given Russo an overly long bear hug (or perhaps engaged in some sort of scissoring activity with Jose). So a 45 minutes beatdown? Forget about it, we’d all be dripping in Shooter-esque proportions.

    It was no surprise then, when a sweaty, shirtless figure emerged from the shadows heading eastbound on the trace at around 0500. What was a surprise, though, was that this guy was neither an F3 dude nor part of Garfield’s crew. Furthering the mystery was that he was riding one bike while guiding a second, passenger-less bike. He seemed a little jumpy when he reached the bathrooms and disappeared for a bit, only to then re-emerge and make a very determined beeline for Hammer the second his truck pulled in. And although Hammer had probably only awakened 15 minutes prior to this moment, he unsurprisingly had enough wits about him to easily deflect the man’s urgent request for a ride to Lacombe.

    Cowbell then rolled in (completely unaware of the above) and once it was clear that it’d only be three of us, we got down to it. The usual warmorama before moseying west to the tunnel (and leaving my own bike behind, reasoning that it’d probably be difficult for one man to successfully steer three bikes to Lacombe without some help).

    Originally I had planned to stop at each intersection on the way for 10x kraken burpees, but with conversation flowing (and not wanting to immediately sour anyone on their decision to post this morning), YHC filed that one away for the journey back.

    Once at the tunnel, we did a round of B.O.M.B’s, with a backwards jog up the far end ramp between each set:

    B – x10 Burpees
    O – x20 Overhead claps (IC)
    M – x30 Merkins
    B – x40 Big Boy’s
    S – x50 Sister Mary’s (1 is 1)

    It finally felt like the right time to drop the krakens on them, so we knocked out one set right there at the base of the tunnel before starting the mosey back, completing a second set once we had emerged from the wooded area.

    Took a quick break at the bus depot to get the usual leg work in:

    12x step ups
    12 jump overs
    12x step ups
    12 jump overs
    12x bulgarians
    12x freak nasties
    12x bulgarians
    12x freak nasties

    Slow mosey over to Lafitte to complete the kraken trifecta (at this point, I think we were all wishing Russo a quick recovery so he could take the next Granny Q and relieve me of this bizarre affinity for krakens), and then finally back to the flag for some Mary. (Oh, and one last round of x20 merkins to bring our total to a nice, even 150.).

    COT where we prayed for those injured or lost in the boating accident the night before and gave thanks for another day on this earth. And thank you gents for the opportunity to lead, for putting up with my Q’s, and for getting me out there – YHC certainly wouldn’t do it without the accountability.

    Also, Jose – I essentially wrote this backblast for you. Since you’ve been posting 4-5 times a week now that school’s out, and you’re always hounding me for backblasts, I figured you would appreciate me finally writing one for the only beatdown you didn’t attend.

  • Speedy run over here, or NOT!!! – from Shooter

    With the Q sheet quite empty, site Q stepped up to take charge of 4 pax and just to confirm yes Speedy was really there this morning sir Wacker… Decided to change up things this morning, after of course we completed our warmup of 10IC self love, Abe Vogadas, and Cowbell leg swings and also 15IC Butt kicks and SSH.. We ran along East causeway approach to Golden shores entrance and completed 2 loops around the neighborhood.. On our return Speedy felt a little rebellious and decided to run along in the middle of East causeway approach as the PAX instructed multiple times to return to the shoulder but he simply wasn’t having it, so thankfully there was little traffic to contend with and avoid. Returning back to the AO we circled up by the equipment to utilize the pull-up bar for our cycling as we focused on Merkins, core and legs through 3 rounds. Each PAX completed 5 pull-up’s per round while the remainder of the PAX completed alternating staggered left/right Merkins, Diamond merkins, mission impossible and regular.
    Round 2 was core with Crunchy frogs, (while Cowbell did pull-ups just to get at him), flutter kicks , 💯s, alternating elbow to knees left/right, lil Manny crunches. Final round squats, jump squats, lunges, reverse lunges and AlGores..

    Waterpic graciously prayed out the PAX..

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Joey Bovia Memorial – from Hokie

    BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week

    Warm up
    8 SSH
    31 Shoulder Shrugs
    10 Abe Vigoda
    24 grass grabbers
    3 burpees

    24, of Kenner, La.;
    assigned to 3rd Combat Assault Battalion,
    3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
    died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.

    8 stations – 31 reps each station

    4×4’s while waiting on the six

    Start with arms raised in a standing position,
    burpee into plank
    followed by four Merkins
    followed by four mountain climbers with each leg.
    “One” is completed when returning to the standing position with arms raised.
    Wash, rinse, repeat.
    Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
    .

    1. Bear crawl merkin 1.2.3.merkin
    2. Alligator Merkins
    3. Ballerina Toe Squats
    4. Australian snow angels
    5. Big Boy Sit-up-Ups
    6. Blades of Steel
    7. Bohemian Rapsody
    8. BOPO burpee – one leg merkin – plank- one leg merkin

  • Awww Crap! – from Akbar

    6 men chose the Red Pill this morning for a hot mosey around the Gipper.

    PAX: Hammer, Akbar, Moby Dick, BBQ, Barely Legal, Jose 10k, F3 Northshore, The Gipper

    Conditions: Clear, 72°F, Feels like 73°F, Humidity 80%, Wind 1mph from NE

    Warm Up x 10 IC mostly: SSH, IW, Hillbillies, Cherry Pickers, Arm Circles F/B, Self-Love, Grass Grabbers

    Thang 1: Rock Garden for Curls and 45 degree shoulder press x 10 IC, 3 sets. Much shorter than Mavericks nightmare last week.

    Thang 2: Justice Center benches: Freak Nasties and Bulgarian Split Squats x 10 IC, 3 sets

    Thang 3: 11’s on the Justice Center Stairs. Merkins at bottom, Y Supermans at top, 5 Calf Raises every 4 steps on the way up.

    Turbo Dog took a dump at the entrance to the Justice Center, possibly a metaphor for some. Then 2 ladies made their way up the stairs saying hello to Hammer.

    Finishing 11’s we helped Moby look for a cleanup device, which was found, and while Moby was cleaning up we did Freak Nasties and Dirkins on the benches IC
    .
    5 minutes left, Mosey back to the invisible flag for E2k both sides x 10 IC

    Countorama, Nameorama

    Announcements:
    BBQ is a Grandaddy! Another possibly very tall boy.
    TopGun 2 movie at The Movie Tavern 8:45 tonight.
    The Elite Part 2 at the Lakefront Saturday with Tanked Up!
    Sign up to Q and write a backblast!

    COT: Hammer prayed us out with thoughts of BBQ’s mom who is doing better and his new grandchild, the school shooting last week, Ukraine, and a wayward bullet killing a lady at a graduation at Xavier recently.

    Thanks for following my lead – SYITG. Akbar

  • Fire Fighter Challenge Part Deux – from Bushwacker

    I feel I’ve been so delinquent in my commitment to F3 lately and it showed as I tried to start the warmorama. IMHO (as the kids put it), that delinquency continued right on through the beat down with my unorganized leadership, chaotic participation, and off-the-cuff modifications. But YHC brought the coupons, set the games in motion, and we all watched with little surprise as the former Marsh Madness champion and current King of Distain quite literally ran away with the Badaxe award this go ’round. Nonetheless, all men (regardless of age) put forth an effort most valiant indeed!

    WARMORAMA
    As previously mentioned, QIC felt entirely out of practice, forgetting exercise names, miscalling cadences, and generally flubbing my return. But PAX kept showing up until the ranks grew to a respectable number. Even after out our mosey to the shaft, Grundy popped up to fiddle around with our tires.

    THANG
    Farmer’s Carry
    Sledge Hammer Tire
    Tire Flip
    Tire Pull
    Prisoner’s Carry
    Tire Drag
    Chain of Doom
    Lunge Walk

    Teams of 2-3 did 3 1 minute rounds switching between the coupon and plank or al gore. We kept this up until, with 5 minutes remaining, the 4 bad asses competing for the Badaxe award ran the tire drag for time. As previously mentioned, our own reverend pastor preacher man took home the prize… until next time!

    COT
    On the spot we carried out count/nameorama, with zoo having departed prematurely. I appreciate you guys. I cherish my time with you guys. Many many thanks!