F3 New Orleans

Category: Backblasts

  • Low and Slow – from Akbar

    YHC arrived with 2 minutes to spare, greeted by Pik and JV. Buschwacker came in on Cowbell time and with Cowbell speed just in time to finish the warm up. Today we did some tempo work, taking it slow with most exercises Copperhead style.

    Warm up: SSH, IW, Hillbillies, Self-Love, Grass Grabbers, Toe Touches IC x 10-15

    Mosey to the Lakefront stopping at each block for 2 exercises x 15-20: Merkins, Mountain Climbers; Copperhead Squats/Mountain Climbers; Stone Mountain/ Mountain Climbers; Little Manny Crunches/ Mountain Climbers

    Rips: Wall sit with 100 air presses. Run stairs stopping for 25 calf raises on each side.

    Wall: Slow Dirkins, Bulgarian Split Squats, Freak Nasties x 15-20 each. Took a breather to say hello to Garfield, then back to the wall for another set of each.

    Head back to the Marsh stopping along the way for 20 Merkins, 20 Squats, and 20 LBC’s, arriving just in time for a 2 minute Mary of 100’s, aka Hummingbirds.

    Count, Name, and YHC prayed us out

    Announcements: 6 year anniversary this Saturday with TankedUp! and Cowbell co-Q

    Always a pleasure to start my week with you guys, thanks for following my lead.

    Akbar

  • Someone has been reading the Exicon – from Hokie

    YHC showed up to The Scrum to a lone vehicle in the lot at 0620. Knowing the vehicle belonged to PVC, I texted the Q to ask if he was in route.

    Minutes later, another vehicle showed up to a greeting from PVC saying, “Aren’t you the Q at Rock City?”

    At that point, the 3rd vehicle left and I agreed to Q.

    At 0627 Rev arrived and I verified it was ok if I took the Q.

    At 0630 the disclaimer was given and we moved to the newly finished “gym” area to go through a Tabata with Apollo Creed Burpees, Bohemian Rhapsody, Speed Humpers, Bolt 45’s, Bear Holds, Angle Grinders, etc

    At one point Rev questioned something to the effect, “so did you get bored and explore the Exicon?”

    As we got ready to wrap up there was chatter I may finish sh 30 seconds early and Rev was overheard dictating his complaint to be filed with the Nan’ taan for being cheated out of his 30 seconds and requesting both a refund and a penalty of 1 burpee per second to be imposed upon the Q, but as fate would be generous, Revs watch read 0615 as we wrapped up.

    Thank you for the fun this AM

  • Guest Q Krank – from Fracsac

    Rudy and FracSac planned on an hour long run to train for the upcoming Double Nickel, then two DR pax showed up from the Houston area, Fort Bend to be exact. It was Krank with an FNG in tow, in town for the Final Four. We couldn’t abandon these HIMs and with that we had a sudden change.
    Krank asked to take the Q, and we obliged. He then pulled several rucking toys from the bed of his truck, as if he was prepared! Impressive! Here’s what we did.

    Warm up
    30 – SSH
    10 – Burpees
    10 – Abe vigota
    10 – Grass grabber
    10 – Burpees

    The thang
    Chubby DORA 1,2,3 (heavy) – carry heavy bag, or ruck length of field.
    100 – Burpees
    200 – Squats
    300 – BBSU

    Duck duck lift – single PAX Mosey the circle, drops bag at the feet of the “goose”. PAX picks up sand bag and chases HIM.

    Indian run rifle carry 4 bags/rucks – 1 lap

    Indian Run no weight

    Pass the dutchy – sand bag pass around circle left/right

    5 penalty burpees for dropping the bag

    10 – Burpees
    35 – SSH

    MOSEY BAG TO FLAGS
    10 – Burpees

    COT

    Welcome Barnyard, newest addition to the Fort Bend region via New Orleans.

    SYITG

  • Heavy Stations with Burpees – from Fracsac

    YHC arrived at the Renaissance to find Vagabond completing his community service by picking up trash left on the steps of NOMA. With battle gear offloaded at the fountain, it looked like it would be 2 at the Reni, until 3 other pax came in hot. It was a solid beat down festival!

    Disclaimer given, then mosey to the NOMA steps to face the bacon.

    Warmup was typical. Moroccan Night Club dancing made the bacon sizzle!

    The Thang

    Mosey towards the big lake track for 5 minutes EMOM x 10 burpees.

    Mosey back to the fountain to put the battle gear to use. 5 stations:
    1 – Coupon triceps
    2 – Coupon Squarls
    3 – Burpees
    4 – jump rope
    5 – Ruck sack or Sweetness Run to bridge and back (timer)
    Rinse and Repeat

    Finished off with Sunday mornings in the back of NOMA.

    COT

    SYITG

  • Sweaty Bells – 4-3-2022 – from Almonaster

    Day after Hogs!

    PAX Attended:

    – Almonaster
    – Moana
    – Slinger
    – Jingle Vader
    – Stork
    – Subprime
    – Moules

    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

    Mosey to the Fly.

    Curls

    11’s – Goblet squats starting with 10 and Wife Pleasers(Disappoiners) with the bell on the other side.

    Back to Field

    Sets

    Overhead press X 20 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Shrugs X 25 IC

    Set 2

    Move the bell between hands plank X 20 IC
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • TENET – from Percleator

    YHC recently saw the film Tenet. So many questions. How does time inversion work? Who is Neil really? Is Christopher Nolan the greatest director of our time? (Yes). It’s all still unclear. So YHC had the PAX reenact parts of the movie to try and figure it out. Tenet is a palindrome and a theme in the movie is things going forward and going backward.

    Warmup: SSH, AV, AC, CP, BK, HK, Self-Love, IW

    First thang: T.E.N.E.T – Dora style workout but “mirrored”
    50 T – Merkins w/ Run to the Chimney and Nur back
    100 Empirial Walkers (don’t question the spelling) w/ bear crawl then crawl bear
    300 Never Cross Dollies (hello dollies with back off the ground in up crunch position) w/ lunge walk then walk lunge
    100 Empirial Walkers
    50 T- Merkins

    Second Thang: The McGuffin Game – A McGuffin is an object in a movie that exists just to drive the action. Ex: the brief case in Pulp Fiction
    Coupons placed in the middle of field. One member gets the coupon to the other side via murder bunnies. Opposing team member runs to one end of the field, 15 Maktar Njais, run to other end, 15 Freddie Murcurys, then steals the coupon and murder bunnies in the opposite direction. Getting the coupon to your side earns a point, though after enough running, no one had a real count on the points. 2.0’s ran laps around the field w/ 8 count bb’s, then got to make the PAX perform man-makers. Was it a little confusing? Yes, but so was the movie…

    Last Thang: Tunnel of love, in forward, then reverse. PAX held plank to make a tunnel while members army crawled through one at a time. Once everyone had gone through, reverse army crawl backward through the tunnel. Call back to the tunnel at the end of the movie.

    6+ minutes of Mary: American Hammers, Penguins, Lazy Boys, Australian sweat angels, Nolan Ryans, Flutter Kicks

    Always fun when the PAX doesn’t mind being the guinea pigs. Best bit of mumblechatter at the end:
    YHC: “Well hope y’all liked it.”
    Coyote: “I didn’t.”

    COT and Cardinal prayed us out.
    Thanks for the opportunity to lead.
    SYITG

  • BLIMPS – from Jose10k

    I tried to reach out and get some help late Thursday evening on a beatdown. I called the great Cowbell for some wisdom, however, straight to voicemail. Perhaps he knew that I would EH him once I asked him for help. Oh well, I decided to go with one of his favorites: BLIMPS.
    Warm-up: ssh, grass grabbers, windmills, torso twists.
    The Thang: mosey to the bottom of the garage. BLIMPS: Burpees, Lunges, imperial walkers, plankjacks, and squats 5, 10, 15, 20, 25, 30. In between each one, run up the stairs, sprint the length of the garage, back down the stairs, sprint back to the starting spot. Mosey to the courthouse and repeat BLIMPS. Mosey back up to the garage for some Mary. COT
    Hammer prayed us out
    Bean and barely legal were running up the stairs as we drove off, I guess they forgot the beatdown starts at 5:15

  • The Headlights Are Getting Hazy – from Goose

    As three PAX rolled in right on time on a windy morning, mumblechatter was subdued by both the news of a major change in the life of one PAX (answered prayers!) and the major pain that YHC knew awaited them.

    Warmup: usuals plus some Moroccan Night Clubs to warm some still sore shoulders from last week’s craziness–SSH, WM, AC, Cherry Pickers, IW, SL.

    Thang 1:
    It all started with what at first sounded like a pretty challenging set of 11’s–jump squats at one stop sign and leg raises at the other, about 100m apart: start with 10 jump squats and 1 leg raise, then 9 jump squats and 2 leg raises, and on until 1 jump squat and 10 leg raises with the mode of transportation between being an all out sprint there and carioca back.
    Then, to add some flair to what would already be a cardio beast, for the duration of the rest of the beatdown, all PAX would stop and do five burpees for every car that pulled through.
    Which was a lot.
    T-claps to Percolator and Paradox for keeping up with YHC who was freshly motivated by a few days on a Lenten silent retreat. One of the major lesson learned there: there is no real growth without pain. Paradax vowed to never allow YHC to Q after a retreat again.

    Thang 2:
    After a good cardio/leg burner, YHC opted for another cardio/leg burner–Baba O’Reilly (song by The Who–“Teenage wasteland…”) with Imperial Walkers in rhythm for the duration of the song. Percleator knew what we were in for, but it was a new experience for Paradox, who learned that Peter Frampton makes the legs heavy and the neck ache. And, somehow, for those five minutes, not a car passed, though a burpee break would certainly have been welcomed.

    Finished with a few minutes left for Mary (and a set or two of burpees): Crunchy Frogs, Dying Cockroaches, maybe something else.

    COT–thanksgiving for answered prayers and God’s faithfulness, and intercession for that same faithfulness for family members going through an especially hard time. Shared gratitude for what a massive difference it makes having brothers to push ourselves with and the creativity we’ve come to expect in every beatdown, excited to see what we’ll face together.
    Thanks for letting me lead, gents.
    SYITG,
    Goose

  • H8 wet feet – from Hokie

    YHC is known for his dislike of wet feet so there was some concern after last night’s rain as to whether I would continue Murph training at The House of Pain or opt to plan B.

    As I arrived, Backed Up was excited for Murph Training and announced he brought a heavy duty band to aide in pull ups. Well, out with my Plan B and we started our saunter over to the House of Pain with phone lights aiding in our attempt to keep our feet dry.

    After an explanation of The Murph, and Murph training, we took care of the disclaimer and welcome and started our warm up with SSH, high knees and arm circles.

    We then started with 2 minutes to complete 3 pull ups, 6 hand release merkins and 9 squats and then rest for the remaining time.

    Then onto more 2 minutes rounds for 4-8-12; 5-10-15; 6-12-18; 7-14-21 and finally 8-16-24

    We then took time to recover by introducing Pax to additional preparation with Bolt 45 and 1 minute of speed humpers

    Next 2 minutes was set to just complete 8 pull ups and 16 hand release merkins

    Another two rounds of Bolt 45, speed humpers and 8-16 with 1 minute low slow squats between sets

    For our final stint in The House of Pain, 3 Pax would hang for 1 minute while the remaining Pax did an exercise… 1st group, hand release Merkins for “non-hangers”; 2nd group- squats; and 3rd group – burpees.

    We then moseyed to the H8 hill because part of The Murph is running. We would run the H8 route of up the hill; Bear crawl across, run down, across & up; bear crawl across; run down and across to complete figure 8.

    YHC has decided Murph training will now be 5-10-15 rinse and repeat to 60 pull ups, 65, 70, 75, 80, 85, 90 over the next few weeks

  • Meh – from Tinkles

    It started out well, got bogged down in the middle, and finished ok. I blame the train and the wind but really was probably poor directions for the modified 11’s at the levee. It’s too complicated to explain here which means it probably won’t work in the gloom! If you got it, you had a solid workout. If you didn’t, you got some extra ab work in. Better luck next time!