F3 New Orleans

Category: Backblasts

  • Rock – Smurph – from Mahatma

    Yep Bolt and Charmin didn’t see it coming as they both had notice that the real HIMs were going to Fracs announced Murph starting late for those who wanted to sleep in or get up an extra 45 minutes early (if you live in the rural) “Metry/RiverRidge” area to make the 30-40 minute drive uptown for Biebers announced 1/2 Murph. After a week of pure business travel – out of town out of touch returning to indulge in the Memorial Day weekend – now a little beat up from all the festivities the plan was Very simple – show up with a big speaker – Rock playlist and the idea of a Smurph. Had Bolt arrived ahead of YHC with his mini Bose the BB could be a completely different narrative yet we all have those eye opening experiences…….Smurph you say?! I’m sure there was a feeling of being trapped as we slow moseyed with speaker in hand towards the playground yet neither showed any fear so after a quick warm up the Smurph was on for time – 1/2 mile run 10 rounds of 5 pull ups, 10 merkins and 15 squats finished by another 1/2 mile run. Once done we had some time for stretching and a little Mary. Tenderloin did his laps and sitting a spell or 2 or……

    COT where we gave thanks, asked for God’s Grace on our intentions and those that gave the ultimate sacrifice. Closed with the pledge of allegiance.

    All said some things are best accomplished when we simply put our heads down and do it.

  • The Murph – from Fracsac

    7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!

    Thanks for making me a better man!

    SYITG

  • The MURPH – from Jose10k

    It was simple: 100 pull-ups, 200 push-ups, 300 squats, and 2 miles. We had split off into different groups of different levels, but in the end it was 14 of my F3 brothers completing the Murph this morning. COT, Hammer prayed us out with special intentions for TruCoats friend and Zoolanders father.

  • Chicago to NOLA – from PVC

    Warm o rama
    Low slow squat
    Grass grabber
    Abe vigoda
    Peter Parker
    Parker Peter
    Hill billy
    Imperial walker
    Mountain man poopers
    Self love
    Butt kickers
    Mosey around building

    Step up 25 each
    Dips 25
    Lunge 25 each
    Squats 25

    Stairs 20

    Bear crawl
    Big boy sit up 25
    Monkey humpers -crunches 25
    Bobby hurlees 50

    Stairs 20

    Sunday morning thang

    Cool o Rama
    Low slow squat
    Grass grabber
    Abe vigoda
    Peter Parker
    Imperial walker
    Self love
    Butt kickers

    1 minute Burpees
    1minute stretch

  • A few is all you need.. – from Shooter

    With plenty of regular PAX out of town or heading out of town YHC anticipated a lite showing.. Steve and Hammer ready as Q rolled up with the sky flashing at times and the hint of the clouds opening up we jumped right in to warmups with 10IC Grass grabbers, Toe Touches, SSH, Butt kicks, leg swings and 15 Merkins followed by 15 squats… Off and running left at Monroe to West beach and left on Lakeshore down to the street right past the bridge another left and up to Monroe back down to Messina and returning to the AO with 3 mins. Held plank and completed some Down Dawg with some lizard stretching.

    Thanks to Hammer for praying us out.

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Rock City Ruination/Redemption: U b the judge – from Bolt

    Warmarama: the usual plus BOTH Hairy Rockettes and Toy Soldiers to finally settle the debate over them being a single move with two names (Fast Tax was pleased, Rudy was as salty as the ocean—must be the pre-BD Double Nickel runs).

    The Thang: mosey to rock pile, select a medium rock except Hand Granada and YHC for big rocks. Carry to pavilion for stations of the pavilion. Every PAX performs a different exercise AMRAP con roca (except timer and box jumps) and then shift clockwise. Simple enough, right? Wrong! After assigning Charmin the first exercise and reassessing two stations later due to rock sizes, you’d think it was the ruination of Rock City; this was about the time Rudy unleashed his unbridled passive aggressiveness (did I mention how salty he was in warmup—he only got saltier)! Fast Tax rated it redemption, possibly bc his Hairy Rockettes now stand alone as a separate/distinct exercise, safe from Rudy’s disdainful commentary.
    Sun Rise/Sun Set upper chest, resistance tube work 10x as Timer
    All other PAX AMRAP con roca: box jumps (sin roca), curls, OH press, tricep press, rows, squats, step ups, chest press (please don’t drop that on yourself, Special K): rinse/repeat. Return rocks/flag/COT.

  • Speed Checked By Radar – from Goose

    When YHC was driving home last night, I noticed a large speed checking radar display set up in the neighborhood, and this morning’s beatdown materialized around it. It was only a matter of coming up with how to make it work with only one man sprinting and the rest not just standing and watching, like on The Office: https://www.youtube.com/watch?v=4OYKsYJY3cw.
    Here’s how it went down:

    Warmup: the usual suspects, but added Peter Parker Peters to warm up the groin, hip flexors, abs, etc. to prep for multiple sprints at max speed.

    Moseyed about a quarter mile in a brand new direction. Enron and Paradox knew better than to ask questions, but all became clear once the radar picked us up from afar and started flashing single digit numbers. Office quotes flowed forth (“31! You saw it! It said 31!”), and shoes were tied a little tighter.
    As one man sprinted past the sign (75 yards or so) and ran backwards back to start, the other two did AMRAP (as many reps as possible) of one of the following exercises: Carolina Dry Docks, toe touches, shoulder/toe taps, windmills, side squats, Freddy Mercurys, Moroccan Night Clubs, air presses, and big boy situps. Each man sprinted three times.
    The highest clocked speed was 18mph, though all three were close. The radar gave the PAX a reason to push to the max, multiple times, which was an awesome experience. The long mosey back to the flag was a much appreciated chance to breathe, especially since sufficient oxygen would be hard to come by for the remainder of the beatdown.

    Arrived back at the flag, and YHC asked for two 10-counts so as to prep for what YHC knew would be a wind-sucker: Burpee Jackass Webbs on the bandstand followed by 11’s on the field.
    Burpee Jackass Webbs consists of a building ratio of 1 burpee to 2 donkey kicks up against the columns. Starting at 1 burpee and 2 donkey kicks, we stopped the brutality at 5 and 10. There are a small number of routines where burpees are the break, and this is very much one of them.
    11’s: Merkins on one end of the field, step-ups on the other (2 is 1), running in between. After sprints and donkey burps, this one was rough. YHC was glad to see the manly combination of competitiveness and camaraderie keeping all three of us at about the same grueling pace.
    Finished with about four minutes left for Mary: 20 flutter kicks, 15 wife pleasers, 15 Aus. sweat angels, 20 Scuba Steves.

    It was a tough one, but it provided for a memorable experience of deep accompaniment in the midst of pushing limits. It was an honor to do this one with these HIMs, though the rest of you guys were missed! Hope to see more of you in the gloom this week!

    SYITG,
    Goose

  • I Will Survive – from Paradox

    9 PAX met up at the airport of Peltier park to depart on an Alaskan moose hunt. Things started off safe enough with some casual warmup by the ball field: SSH, IW, WM, AC, cherry pickers, grass grabbers, high knees, butt kicks.
    We boarded our small engine plane and headed for the monkey bars. After a short layover to pick up Tighty Whitey (the red truck signals we are exactly 5 minutes into a beatdown) we settled in a for a nap with dreams of moose steaks dancing in our heads. That’s when all hell broke loose…

    THANG 1 STAMINA
    Your pilot had a massive MI and you have crash landed in a ravine in the middle of northern Canada. You find your friend hanging on a limb over the ravine and you must run back to the plane for supplies.
    Round1 : Partner 1 dead hang on monkey bars, Partner 2 sprint to thunder dome, 5 merkins, sprint back Flapjack
    (*Considering these dead hangs step 1/600 on our murph training journey)
    Once out of the ravine you come face to face with a pacific northwest rattlesnake and must wait while your partner runs through the jungle to get a machete.
    Round2: Partner 1 hold plank, Partner 2 10 jump squats traverse monkey bars, 10 jump squats
    Flapjack
    Your adrenaline is now torched so you stop by a stream for a sip of water andddd…..immediate dysentery. Your partner must go in search for the largest and softest leaf he can find. (shout out to Oregon Trail)
    Round 3: Partner 1 hold Al Gore, Partner 2 run to thunder dome for 10 freak nasties run back.
    Flapjack

    THANG 2 SPEED
    After recovering from dysentery you bump into a hive of Killer Bs (Canadian bees are different, its science)
    Canadian Killer B’s equal 5 Burpees, 5 BBSU, 5 Bonnie Blairs (2 is 1)
    During the duration of the song “I will survive” Gloria Gaynor

    All of this Killer bee commotion caught the attention of a grizzly bear and now the chase is on.
    Cones in Triangle formation at the Chimney
    Sprint to chimney, Nur to next cone. Bear Crawl back while Partner does R1 hillbilles, R2 MNC, R3 LBCs
    Several PAX wanted it known for the record that they would just take their chances with the bear instead of sprinting.

    Thang 3 STRENGTH
    You have successfully evaded the bear but your partner twisted his ankle and you need to get to the chopper evac zone.
    10 cones 10 yards apart
    Partner drag to cone. 5 power merkins, swap partner drag

    Care package Drop
    Another few miles and we’ll be home free.
    Indian Run, Last man drops off for 5 BBSU (care package) then catch up to front

    CHOPPER EVAC FINISHER
    While waiting on the chopper you and your partner decided to try out ice fishing and your partner fell in the lake. You have 5 minutes till the chopper arrives but you have to keep his heart rate up….

    Destinys Child- Survivor- SSH with Burpees on the word survivor. Finished very strong with the last 30 seconds of holding plank and merkins on the word survivor.

    Took the rescue chopper back to the Flag for some Mary: dolphin hops, BBSU, LBCS, penguins, Aus sweat angels, scuba steve. ALL IC X15-20

    Announcements: Continued preparations for our fundraiser the St. Vincent 500.
    Mudgear pre order coming soon.

    COT and Wet Tap prayed us out.

    I loved every minute of creating this one fellas. The effort for the JBL sponsored Survivor finisher was phenomenal. Congratulations! You all passed the Paradox survival camp and made it home to your families.

    Thanks for the opportunity to create and lead
    Till the next gloom
    Paradox

  • Frac in the Mist – from Fracsac

    Frac week came to close with a final Q at Misty Mountain. After a late night for many from the Barathon we had 4 HIMs show up for a solid beat down, 2 of which participated in said Barathon.
    After a brief disclaimer, Almonaster advised us to head to a Misty Favorite, the steps of a library on the Tulane Campus. Stop for a warmup in the grassy area en route for regular warmup stuff, finishing with 10 x 8 count Body builders.
    At the steps, incline ascending merkins up the 11 steps for 66 Merkins.
    Next were 11s with Big Boi Sit-ups at the bottom and Burpees at the top, bunny hopping up the steps each time. A little Mary at the request of Almonaster on the steps, then mosey back to grassy area for Jack Webb’s. Finish off with another round of Mary and mosey back to the flag for the COT.

    This was YHCs second appearance at Misty Mountain and his first Q.
    YHC had planned to head to regular mountain, very happy that Almonaster offered some veteran advice.
    Great 2nd F following the beat down at the Park.
    Thanks for posting with me and for allowing me to Q all week across the region! Love my F3 Brothers!

    SYITG