F3 New Orleans

Category: Backblasts

  • Afternoon Delight – 2-2-2022 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Subprime
    – FNG Goldmine
    – King Kong
    – Blowout
    – Almonaster

    Mosey to the Statue.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Groundhog’s Day!

    Dips – 10 IC
    Burpees – 10 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Merkins – 20 OYO

    Mosey around the parking lot back to the Statue.

    Squats – 30 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Lunges – 20 (2 is1) OYO

    Mosey around the Parking Lot to the Statue.

    LBC’s – 25 IC

    Mosey around the Parking Lot to the Stop Sign.

    Flutter Kicks – 25 (2 is 1) – OYO

    Mosey around the Parking Lot to the Statue.

    Inclined Merkins – 10 IC
    Left Foot Powerups – 10 IC
    Right Foot Powerhps – 10 IC

    Run around stop sign

    Mary:

    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Panxsutawney Phil and The Gipper – from TurboTax

    Panxsutawney Phil saw his shadow this morning which implies some sunlight which, in turn, confirms that he was nowhere near The Gipper. Conditions for our beatdown were Gloomy to say the least.

    Plenty of shelter at The Gipper. After a warmup featuring lots of dynamic stretching, skipping, bear crawling, lunging, squatting, crab walking and running, the PAX made our way to the crescent for a EMOM extravaganza. Burpees, merkins, mountain climbers, Sister Mary Katherines, Apollo Onos, Bobby Hurleys, and a few different plank variations filled the rest of our time…roughly 30 minutes of increasing intensity. But the PAX weathered the EMOM storm just fine and made a solid downpainment on the day.

    Thanks for letting me lead guys. Hope to see you all out there for the Krazy Ivan Thursday night.

  • Bricks & Bats but without the bat – from Hokie

    It was a very pleasant 62 degrees this AM upon our arrival to Bringing the wood except we had NO WOOD with @Fast Tax choosing to blow off YHC’s Q.

    Thank you to the seven Pax who did show up and special thanks to Rudy for bringing a trunkload of bricks in his transport vehicle.

    The disclaimer was followed with instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun

    Warm up, with bricks in hand…

    arm circles, in cadence, forward x5
    arm circles, in cadence, backwards x5
    seal claps, in cadence, x5
    overhead claps, in cadence, x5
    Moroccan night club, in cadence, x10

    Bob n weave (upper cuts) x 10

    we then took a mosey to the track where we moseyed WITH Bricks in tow, from this goal line, through the end zone to the other goal line…. then ran backwards to the 50, mosey forward to the goal line, through the end zone and to the other goal line then sprint to the 50 and mosey to the starting point (1/4 mile loop)

    Each time we finish the quarter mile loop, shoulder taps waiting on the six

    Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 8. 1 min Toe Taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    That is 2.25 miles for Run Cajun Run participants

    Circle of Trust where we named our FNG Charmin and lifeted up all those dealing with illness and especially those battling cancer.

    As we started our mosey to the car, Fast Tax showed up and brought the wood and apologized for Benadryl and snoozing through alarms.

    Thanks for the honor to lead

  • Ain’t no Tabata in the back of that Honda – from Waterpik

    YHC, the Hammer, and Akbar moseyed over to Noah’s Ark for some Tabata for a beginning of the week beatdown. Cool temps 45 degrees and the pax got right down to business. After a short warmarama, the pax was off, stopping at the intersections along Noah’s Ark for Tabata. at each block we did Inperial Squat Walkers, an intensification Zoolander style. 5 sets of 30s Tabata and off to the next intersection.

    With time almost up, we headed back to the marsh.

    Cot, announcements, and YHC prayed us out.

  • Can we do 1 round of BLIMPS for 45 min? – from Mambi

    YHC signed up on the Q sheet weeks prior to the actual Q. The night before, YHC looked at the weather forecast and noticed it just might be the coldest day of the year as well as wet. On top of that YHC was notified that we will have 2 PAX joining down range. Ethanol and Sgt. Crack from F3 East Alabama. Knowing the boys from Alabama was joining YHC knew he had to pull out a beat down they would remember. So before hitting the rack for the night, YHC create list of exercise for the beat down.
    At 5:30 am YHC did the disclaimer and instructed PAX to grab a rock at the rock pile then head to the parking lot.
    Once at the parking lot, circled up for warmups 10 minutes of your typical warmup exercises. Ended with a long over extended arm exercise. Just had to do it.
    YHC gave the description for THANG, with a few PAX confused on the concept, so a further explanation was needed. PAX had a better understanding, so we go it on.
    YHC pulled this right from the F3 Nation’s Exicon
    Hindenburg BLIMPS.
    Modified version of BLIMPS. Done on a field (we did it in the Parking lot). Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Modifications: Round 5 – 50 Plank (we did plank Jacks at corner #1 and corner #2, and 50 Squats at corner #3 and corner #4.
    YHC looked at the timer and it took the entire 35 minutes to complete the Hindenburg BLIMPS. If you are looking for something to do for your next Q, try this. The rest of the PAX will love you for it.
    With time expiring we gather our rocks and drop them off at the rock pile and return to the flag for COT.
    Announcements and Pray.

  • Back to School!! – from Shooter

    YHC arrived to Grandmas with a familiar vehicle from the North.. Jose 10k is back and all it took was the kickoff of RCR 2022 to bring Mr. competitor out to the AO.. With mild temps and the possibility of a radio in hand Bushwacker, Qs beatdown would keep us at the Trailhead..

    Warmup
    12IC Windmills, Toe Touches, Imperial walkers, Hillbillies and Arm circles..

    Thang
    Simple
    “Billy Madison”
    Exercises consisted of Merkins, Squats, Air Presses, Flutter kicks, Leg raises, SSH, Lunges, Mountain climbers and Burpee’s.. Only able to get through 9th grade as our laps consisted of roughly a quarter mile around the trailhead giving those tracking mileage for RCR a total of 2.25… Of course overachieving Jose 10k and Steve corresponded for a little Prethang action, so each of them probably hit 5 miles and the anticipation of JV rucking it out 3x a day with the dog walk he will also get started on a good note over 5 for the first day… Glad to have you join in on RCR2022 JV!!

    With the PAX having to dropout after 9th we will eventually need to go “Back to School!”

    Hogsbreath prayed us out and shared the future shovel planting next Monday at Heritage park in Slidell!!
    Recruit anyone you know in the Slidell area and join in Monday 0530 2/7/2022 to welcome in this fresh start with HIMs and Pass Interference…

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

  • 6 year Manniversary — Bongo – from Bongo

    Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo

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    Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

    Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    QIC — Reluctant Yankee

    PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY

  • Burn the Baggage – from Vagabond

    Warmup with Renaissance choir music

    Read 1 Corinthians 9:24-27

    My invitation on Mumblechatter: “Contemplation + Encouragement at Renaissance tomorrow for Pax seeking a specific change in their existence. Bring a piece of personal “baggage” that needs to be burned through a purposeful, strenuous beatdown. We’ll leave it all on the steps of NOMA and become better together 💪🏽“

    With suitcase (baggage) open, I appealed to Pax to share something in life that needs to change. Something you need to let go
    – Anger / unforgiveness
    – Habit
    – Negative feeling
    – addiction
    – Something you’ve been postponing – that you need to do
    – Lie you’ve believed
    – Doesn’t have to be dramatic: (food, drink, TV)
    – Can be unspoken
    – What happens at NOMA stays at NOMA (confidential)
    – Let’s follow up with each other for accountability

    Pax picks “penance” from Menu of Discomfort
    Everyone does exercise together
    End: scribe writes it down and throw in fire and burn it

    Sunday mornings and COT