F3 New Orleans

Category: Backblasts

  • The Scrum Drum – from Bolt

    Music of course; much of which made Charmin cringe—mission accomplished.
    Warmup:
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps, Moroccans all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    The Thang:
    Z90s: 5 thru 20 reps/4 exercises, mix crabs forward/back>bear forward/back between trees and switch exercise.

    Round 1: burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (crawl bear): burpee, R/L side squats, diamond merks, LBCs

    Chumbaburpee:
    SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.

    COT. Welcome FNGs Pillsbury and Focker!

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • Once You Prop the Fun Don’t Stop – from Paradox

    Every group needs a prop guy ,I thought as a peered into my garage (“beatdown laboratory”) for Q inspiration. Heavy bar? old bands? Lonely kettlebell? Abandoned pool noodle? A plan formed for a “prop guy” workout at the Stage on a warm (return of the warmup sweat) bayou morning. The Pax assembled with some great assorted chatter about Mardi Gras festivities. Still riding a wave of energy from the record setting beatdown at the Peltch we dove in.

    WarmoRama
    The usuals with a few beat laboratory trials
    SSH, IW, Windmills, Invisible Chairs, Old Man calf stretch, Arm Circles
    Short bumper to stop sign mosey with a discussion about relative AO run distances.

    Disclaimer
    Pax were instructed to pick a prop with caution. (30 lb bar soft bar, 25 lb kettle bell, 15 lb resistance band, standard unit pool noodle (orange for safety)

    THANG 1 LOVELY DAY (RIP Bill Withers)

    Gave a short disclaimer that his song is a great alarm tone to wake up to. Use it to get your mind in a peaceful state and reminder that each day is another in Gods creation. Its also a groovy 70s tune.
    Cherry Pickers until chorus hits then grab your prop for a rep on Lovely days
    Bar Man: OHP
    Noodle Man: extended shoulder raise
    Kettle Man: KB swings
    Band man: curls (1 foot in band, forms a triangle)
    When the chorus drops we change props clockwise (instructed by Enron that counterclock rotation was borderline communism )

    Notes: split the last chorus because Bill Withers sounds like hes broken and the song is skipping but there are really just a bagillion lovely days.

    Goose went full Price is Right mode and had the high guess on 86 for number of Lovely Days in the song. Actually 95. His prize. Hold the Noodle for the Prop Run.

    THANG 2 Prop Run

    We took off from the stage and headed for parts unknown down rich mans loop with every man holding a prop
    Each light we used props for 10 reps as follows:
    Bar Man OHP Squats
    Noodle man- Canoodles (holding pool noodle acrose chest and doing American hammers )123- 1
    Band man- Straight arm raise ups
    Kettle Man: Swings

    Did roughly 8 rounds of these at light poles with a break for a mini burpee ladder
    5 burpees , run two poles 4 burpees, run back etc
    Great discussion about the future use and naming of the the blank canvas street for sprints.

    The PAX had a lively discussion about the pronunciation of a floating cajun vessel (pirogue?). Goose and Cardinal nearly came to blows but we north La guys were able to step in and keep the energy on burpees.

    Wrapped up with a mosey to the flag with our props and a few needed “prop switches”

    Thang 3 Prop Tabata

    Same props with 30 sec work, 10 second rest
    Kettle man- goblet squats
    Bar man- wide curls
    Noodle man- Canoodles
    Band man- Straight shoulder raises

    Completed 2 cycles

    Just enough time to for a Thunderstruck Burnout
    Merkins on Thunder, Plank on the rest
    Switch half way and did burpees on thunder and SSH on the rest ( YHC shows mercy)

    Wrapped up with COT and Goose prayed us out.

    Moleskin:
    Todays prop workout is a physical reminder that many of us carry burdens of different shapes, sizes and appearances. You never know what someone’s previous or future burden will be but being there ready to shoulder the load with them is the key. Don’t shoulder those burdens alone. Put faith in God to provide your strength and to provide your support system for the burden.

    Thanks for the opportunity to lead fellas
    SYITG

  • The Fittest Presidents – from Akbar

    3 HIM at the Marsh today for a celebration of the fittest Presidents.

    Conditions: 67, slightly muggy but comfortable

    PAX: Akbar, Russo, Waterpik

    Warm up: SSH, Self-Love, Grass Grabbers, Toe Touches, Arm Circles

    Thang:

    Celebrate our fittest presidents with Tabata. 46s on, 14s rest, to represent 46 Presidents to date. Almost all Presidents played golf, whether good or not, so some dynamic golf stretches were sprinkled in: Side step ups on bench, Inchworm merkins, lunges with upper body rotation, wife pleasers, single leg wife pleasers, Cat/Cow

    Start at center court, with mosey’s to the bench, playground, and intersections down Noah’s Ark. Return back the same way and finish at center court.

    George W Bush Running Run/Sprint between each block

    Woodrow Wilson Cycling Freddy Mercury

    All Presidents Golf Mixed in throughout

    George Washington Wrestling Bear Crawl
    Abraham Lincoln

    Barack Obama Basketball Bobby Hurley’s
    Jimmy Carter

    Ronald Reagan, JFK Swimming Scuba Steve’s

    George H Bush Baseball Nolan Ryan’s
    Jimmy Carter

    Teddy Roosevelt Wrestling/Boxing Boxers Squat (Al gore punches)

    Gerald Ford Football Up Down Merkins
    Dwight Eisenhower

    Richard Nixon Bowling Bowler’s Lunge

    FDR Rowing Supine pull ups/rows

    And the President credited with the most sports is…… Jimmy Carter.
    Tennis, basketball, track/field, baseball, cross country, golf, hunting, fishing

    Mary: Gas pumps, heels to heaven, Dolly, Rosalita, leg raises, LBC’s

    Count/Name, and Pik prayed us out

    Announcements: Run Cajun Run ends in 7 days – get your mileage in and record your numbers.

    Thanks for letting me lead, and appreciate the follow. Till next gloom,

    Akbar

  • It’s Too Slippery…that’s what she said – from Fast Tax

    El Diablo – 2/16/22

    Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.

    After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.

    FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.

    William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.

    WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.

    With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.

    The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
    I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.

    As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.

    Thanks for the fellowship and the opportunity to lead!

    SYITG

  • On Your Mark. Get Set. Go! – from Bird

    Cool morning at the Lakefront with 14 PAX posting. Looked to be a slim crowd at first as QIC was greeted by Moby Dick and Sonny (aka Turbo Dog) after returning from coupon delivery to Milestone Marsh. Welcome to everyone, glad to see Cathy returning following the previous week’s Merkin Madness, now let’s get to it.
    Warmarama consisted of SSH (20 IC), Good Mornings (10 IC), High Knees (20 IC), what’s that exercise called where you touch your elbow to your knees? Oh year, Imperial Walkers, thanks Russo (10 IC). Hillbillies, the alter ego of Imperial Walkers (10IC), Windwills (10IC). QIC directed to plank position to complete Mountain Climbers (10IC), Peter Parkers (10IC), Parker Peters (10IC), Groiners (10IC), and Merkins (10OYO). As PAX would come to find out, we would end the day in similar fashion… Upon completing the warm up, PAX mosied to Noah’s Ark.

    QIC divided PAX into two teams by counting off and groups separated on each side of the neutral ground (do we call it that on the Northshore?). QIC attempted to explain the workout, although some clarification and tweaking was required as we moved through. The theory was for each team to sprint one block (app. 0.1 mile – 200 meters-ish) for the five blocks from Lakeshore to Livingston (five round). As each person arrived, they would immediately commence prescribed exercise doing AMRAP until final member of team arrived. Cumulative reps of the team were counted when all members arrived and the team with the most reps was declared the winner. Losing team was then assigned double the number of reps to complete for a core exercise to be prescribed by winning team. Losing team, in turn, prescribed core exercise to winning team. I know, confusing right, thus the required tweaking.

    On Your Mark. Get Set. Go.

    Round 1. After impressive sprints by all PAX, round 1 exercise was jump squats. Team 1 proved victorious with 48ish cumulative total compared with Team 2 40ish. Team 2 was assigned 96 hello dollies and Team 1 was assigned 40ish American Hammers. “How does this work again, cause that’s a lot of reps!”

    Round 2. One Legged Burpees. Team 1 victorious again. Team 2 assigned double reps of leg raises (don’t remember, but it was a lot of reps – 40-50). Team 1 assigned Crunchy Frogs (Q didn’t feel number of reps was beneath the victorious Team 1 sprinters, so he assigned Crunch Frogs (IC).

    Round 3. Merkins. At this point, the number of reps was getting ridiculous (in the 100s and double that would have crippled the rest of the workout), so QIC audibled and assigned the same exercise to each team (LBCs) with no doubling. Team cumulative reps assigned to opposing teams were retained.

    Round 4. Sister Mary Katherines. Core exercise that now alludes me.

    Round 5. Burpees. 100s
    After first phase of workout complete, PAX recovery walked to Milestone Marsh and removed coupons from back of QIC’s truck. Three rounds of four exercise (10 reps each OYO) consisting of thrusters, kettle bell swings, pullups, and hanging knee raises. QIC directed to hold plank until the six completed each round before beginning the next.
    With three rounds complete, PAX loaded back coupons, short recovery walk, and then mosy (app. 0.5 mile) back to the flag. A few of the PAX held a brief interlude at the seawall to complete 25 freak nasties (IC).

    Back at the flag, QIC demonstrated Absolution as the final exercise of the day, an eight count routine consisting of (from plank), groiner (1, 2), low plank (3, 4), plank jack (5, 6), high plank (7, 8). PAX did five IC and then directed to complete OYO until 0730. With PAX waning, QIC called for five more and then time.

    COT. Announcements (don’t forget the Nehemiah Project – Hammer, Grundy – on starting on March 18th). QIC prayed us out.

  • Renaissance Run with Burpees – from Hokie

    On this beautiful Family Gras weekend two local Pax and one down range Pax posted for a mosey & burpees.

    We left NOMA and headed to Bayou St John with periodic stops for 10 burpees.

    Out for about 20 minutes (the park area just last the post office & Wrong Iron) and return.

    150 burpees and 2.5 miles later we were back on the steps of NOMA for bear crawling up the stairs of NOMA, burpees, duck walk up NOMA, burpees, and crawl bear up the stairs and… BURPEES!

    At 0710 we went to the back of NOMA for Sunday Morning.

    At 0714 we returned to our virtual flag and more burpees to seal the deal!

    Thank you as always!!!

    It was a pleasure to lead with Frac and also Baby Back, posting down range from Memphis