Category: Backblasts

The Inaugural Scrum – from Rev Sox

The Fight Club, Popeyes, and now the Scrum. Let’s pray the third time’s the charm. YHC may be the only member of F3NOLA to start two different AOs that died, but this may be the difference maker.

On Monday, January 24, 2022, F3 NOLA planted our first flag in LaSalle Park on the outskirts of the Shrine of Airline, home to the NOLA Gold, and within a short distance of the Saints and Pelicans training facilities. It is time to train like the big boys.

8 Pax came out for the Inaugural Scrum. YHC had plans to focus this workout around the two outdoor exercise locations in the park only to be undone by the Jefferson Parish Park Department. Due to wear on the floor of the exercise stations and the equipment, the Park tore down the exercise stations on January 20th. Thankfully plans are already in place for new equipment at La Salle which The Scrum and Goldmine will take full advantage of once they are completed.

But this led to a quick audible for YHC as the entire workout was now planned on the fly.

Warm-up
Mosey to the opposite end of the parking lot
SSH – 25
Side lunges – 10
Hillbillies – 20
Shoulder taps – 20
LowSlowSquats – 20

Route 66
Thanks to our initial mosey, 11 trees now lined the side of the road between the Pax and the flag. Run from our current location to the flag. Stop at each tree for ascending merkins. 1 merkin at tree 1 and 11 merkins at tree 11. Total merkins – 66

Mosey to the second exercise station in hopes of working on the exercise equipment
Stop on the way for 20 Rocky Balboas on the sidewalk
Stop on the way at a set of bleachers for some more exercises
Dips – 20
Right leg step-ups – 20
Dips – 20
Left leg step-ups – 20
Continue the mosey to the exercise equipment only to discover it is a mess of metal.
Time for some Mary while YHC thinks of what to do now.
Flutterkicks – 20
Hello Dollys – 20
Wife Pleasers – 20

Dora
When YHC knows not how to fill the time, it’s time for some Dora. Partner up
100 merkins, 200 LBCs, 300 Squats
The Partner who is not doing the exercises runs backwards to midfield on the soccer field and forwards back.

The Conclusion
Mosey back to the flag, 20 X-factor and 10 dying Cockroaches to finish up
Count-Off, Name-O-Rama, Announcements, Intentions, Prayer

Thank you for sharing in the Scrum and don’t miss more workouts at the new premiere F3 location
– Rev Sox

+1

January 26, 2022
Crazy 8’s – with a detour – from Reluctant Yankee

A cold and damp gloom for a beatdown.
I had the Q for a wet one ….ran to the Field across from the ZOO.
Then we did a COP warmup
SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

Mosey to the road that leads to the ZOO from Magazine.
12 hard release merks at the crossing

Mosey to the Birdwatcher statue (Audubon)
Here we did a plank based exercise x 24 for each lap
1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

Run back to the mid point of the 8. 12 hand release merks again.

Mosey to the Magazine St entrance to the ZOO.
1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
I completed 6 loops. Others completed 7.

At the end we did Low Country Crab x 20.

Run back to the FLAG. At the FLAG – we planked for the 6.

COT:
Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

+1

January 26, 2022
Where’s the red carpet….??? – from Gabrielle

With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
Stay at Flag for Warm Up:
• Halo’s 10 clockwise and 10 counter clockwise
• Around the World’s 10 clockwise and 10 counter clockwise
• Open Gates I/C X15
• SSH’s I/C x20
Suitcase carry to end of median then Indian Run to Levee.
At Levee Everest 7’s
• At Bottom 6 Alt Clean and Press
• Lunge Walk with Squat up Mountain
• At Top Alt KB Swing
• Suitcase Walk back down to bottom
LBC’s and Flutter Kick’s IC while we wait for the six
Mosey to soccer field for Chest/Back for 1 round
• Chest press to skull crusher in boat position IC X20 4 count
• Plank Rows IC X10 Each Side 2 Count
• Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
• Bent Over Row IC X10 Each Side 2 Count
Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
Count off, Name-o-rama, announcements, intentions and prayer.
Thank you for letting me lead!

0

January 25, 2022
What’s the Ladder with you? – from Russo

Not-quite-as-cold-as-it-has-been 45 degrees this morning, slight drizzle that Steve lamented was relenting. 4 HIM tackled the ladders Granny set up this morning.

Things we learned this morning: Rummel has/had some fantastic lunch options, none better than daily square pizza and bi-weekly chicken parm on Thursdays. Raider Pride! This statement was confirmed by all 2 Raiders present, and before Pik could disagree and let the Metairie scum know how much better Jesuit fare is. There were no Crusaders, Cavaliers, Purple Knights, Eagles, or Tigers present to object, so by unanimous consent, Rummel is the undisputed king of lunchtime for the old school Catholic league. Print the shirts!

Warmup (all IC)
22 SSH
22 cherry pickers
11 grass grabbers
11 good mornings
11 imperial walkers

Thang
Ladders
Rounds 1 and 2 (rep count 1 to 7, then rep count 7 to 1 next round)
7 and 1 Freak nastys
6 and 2 Step ups (2 is 1)
5 and 2 Derkins
4 and 4 Bulgarian split squats
3 and 5 Shoulder taps
2 and 6 Urkins
1 and 7 Hip slappers

Rounds 3 through 9 (start with the count below, then next round, move the 1 rep “up” to the next exercise, replace first exercise with 7) – rinse and repeat until each exercise completes 28 reps
7 Burpees
6 Deep squats
5 Merkins
4 Nutcrackers (2 is 1)
3 BB sit-ups
2 Mountain climbers
1 Star jump

Ladders 10 through 12 – Pax killed the planned ladders, so we added exercises and reps. In addition to the above, we worked through 8 monkey humpers, 9 groiners, and 10 Supermans.

Ladders 13 and 14
7 and 1 Hello Dollys
6 and 2 LBCs
5 and 3 American hammers
4 and 4 LMCs
3 and 5 Scissor kicks
2 and 6 Leg raises
1 and 7 Dr. W (a terrible, awful, no good exercise to cadence by the way)

Certain rounds got a bonus mosey between them to break up the monotony and give us a chance to mumblechatter.

After ladders, Pax climbed up the pilot house, 2 calf raises each step.

COT, name-o-rama, announcements, and prayer closed us out.

Reminders included RCR, Krazy Ivan 2/3 @8, and sign up to Q!

Another superstar group this morning, thanks for letting me lead.

SYITG

+4

January 25, 2022
Coupons Across the River – from Logo

3 fearless pax and some cooling rain showed up on the Westbank for casual coupon workout. After a short mosey to the the Farmer’s Market for a bit of cover, we warmed up with Side Straddle Hops, Abe Vigodas, Grass Grabbers, Hillbilly’s, and Arm Circles. From there we sprinted the length of the Farmer’s Market and back pedaled back to the start, stopping at each column along the way to do an exercise: 5 Burpees, 10 Merkins, 15 Squats, 20 Lunges. Repeated that then got to the heart of the morning workout. The first PAX grabbed a pair of coupons and farmer carried them the length of the Farmer’s Market and back to the start twice. While they were walking, the remaining PAX performed an exercise until they return. When the farmer carrying pax drops his coupons back at the start, everyone jumps up and sprints the length of the farmer’s market. We repeated this taking turns carrying coupons until everyone had farmer carried, then we did the same thing, only we rifle carried a coupon instead. Once everyone had rifle carried, we went back to farmer carrying for a final round before moseying back to the flag for COT.
Exercises done during farmers carry:
Plank, LBC’s, American Hammer, LBC’s, Low slow squats, bobby Hurleys, lunges, monkey bumpers.

+2

January 25, 2022
Pax Choice: Truth or Lie – from Vagabond

Warmup

Truth or Lie:
– confessor stands in middle and says truth or lie about himself
– others call out whether they believe or think it’s B.S….lie red light; truth white light
– pax who are correct 15 merkins
– pax who are wrong 5 rock burpees at tree line 20 yards away
– if everyone guesses confessor accurately then confessor gets 10 burpees (ie, hand Grenada)

btw- some pax believed I had 1 testicle (sheesh)

Then onward to Gazebo circle up and pick cards from dish round circle:

10 burpees, or…pick 1:
30 merkins
30 big bois sit-ups

10 burpees, or…pick1:
25 dips
20 box cutters (4 count)

10 burpees, or…pick1:
20 thrusters
30 curls

10 burpees, or…pick1:
20 tricep extension
20 forward lunges (2is1)

10 burpees, or…pick1:
20 American hammers w/rock (R/L = 1)
25 overhead press

10 burpees, or…pick1:
30 step ups (4 count) w/rock
20 decline shoulder taps (2is1)

10 burpees, or…pick1:
20 V-ups
25 LBCs (4 count)

10 burpees, or…pick1:
8 rock burpees
30 rows

10 burpees, or…pick1:
15 reverse lunges (2is1) w/rock
bear crawl gazebo perimeter

10 burpees, or…pick1:
Sprint to gym and back
10 Bulgarian split squat (R/L)

10 burpees, or…pick1:
20 plank jacks (4 count)
30 squats w/rock

10 burpees, or…pick1:
15 imperial squat walkers (4 count)
20 side step squats w/rock (1is1)

10 burpees, or…pick1:
50 side straddle hops (OYO)
30 Bobby Hurley (OYO)

10 burpees, or…pick1:
20 kettle bell swings (1is1)
15 wife pleasers w/rock (4 count)

10 burpees, or…pick1:
20 Plank rock slide R/L (1is1)
15 London Bridge (4 count)

10 burpees, or…pick1:
Double time rifle carry rock around hill
20 flutter w/rock (4count)

COT

+2

January 24, 2022
B.O.M.B.S. at the Marsh! – from Shooter

YHC arrived to the Marsh seeing site Q Akbar sitting in the warmth of his car.. Not eager to exit any sooner than necessary into the low 30s weather, YHC followed his lead. It would prove to be short lived however as JV rolled up behind me and quickly exited.. We gathered at center court and the always reliable Waterpik emerged out of the darkness, however this gloom he exited a vehicle which is uncharacteristic as most post he runs to the AOs.. PAX chattered it up discussing the effects of Tanked ups beatdown from Saturday..

Warmarama
Moseyed the block to start things off returning for all IC 15,16,17,18,19 and 20 consisting of SSH, Grass grabbers, Windmills, Arm circles, Imperial walkers and Butt kicks.. Another Mosey around the block..

Thang
Partnered up at the picnic benches for Coyote Ugly… Believe the only one to complete the 5 count total with lagniappe was Waterpik. T👏🏼 to Waterpik as it proved more challenging to the YHC than expected..
Took to the playground for 4 rounds of reverse chin-ups of 5.. Once complete we recovered to the corner for B.O.M.B.S.. With a small modification of half Big boy sit-ups and half LBCs for the last B and time expiring on the squats PAX circled up at center court for count, announce and COT..

Appreciate you men braving the elements and T 👏🏼 to those PAX in the Midwest and Northwest who endure these harsh temperatures more frequently…

Until the next Gloom 👍🏼👊🏼✌🏼!!!!

+4

January 24, 2022
Frost, Icy, Misty Mountain – from Willie

After the standard disclaimer in 24 degree (feels like temp) weather, I connected my bluetooth speaker, and hit shuffle on my F3 playlist. My standard music rules apply. Any of the PAX can declare a skip at anytime, resulting in 10 burpees for the entire PAX. There are no back to back skips, so skip wisely. The Pax moseyed across St. Charles Ave. for a warm up in Loyola’s Rosy Palm Court. Warmup exercises were in cadence:

SSH x20, Imperial Walkers x20, Hill Billys x20, F/B ArmCircles x10, Grass Grabbers x10… After warm up we proceeded to the base of the Big Mountain.

Once at the base of the Mountain, the PAX did Hurpees (hand release burpees) on both sides of each level of the Mountain until reaching the top. On level 3, Yanni popped up on the playlist, we had a skip, and the Pax added 10 burpees the the 5 hurpees.

After completing Hurpee Mountain, we went down to level 6, partnered up and did a DORA 100,200,300, Squats, LBTs (1 is 1) and, Rocky Balboas (2 is 1)

We wrapped up the workout in a circle of MARY with each PAX choosing an exercise until it was time to head back to the flag all to the sounds of Mardi Gras music.

COT ensued…It is always a privilege to lead this group of men!

+1

January 23, 2022
Dough Nguyener Beatdown of the week – from Hokie

The slacker Q was moving slow and arrived at 6:31 and was grateful to Catfish for not cheating the Pax out of any of their workout

The warmup included 8 count body builders, SSH, grass grabbers, Imperial Walkers & Ascending Testicles

1st round of the workout
10 burpees, run from pavilion to RR tracks & back
100 SSH, run from pavilion to RR tracks & back and circle the six

During round 1 the Q notices two pax were unable to participate in the runs so a quick modification was made. For all the following rounds, the non-runners would mosey the great lawn and the runs to RR tracks for remaining Pax were changed as follows

Round 2
10 burpees, run from pavilion to Cafe du Monde & back
100 imperial walkers , run from pavilion to Cafe du Monde & back and circle the six

Round 3
10 burpees, run backwards across great lawn & back
100 lunges , run backwards across great lawn & back and circle the six

Round 4
10 burpees, run around great lawn & back
100 Merkins , run around great lawn & back and circle the six

Round 5
10 burpees, run around great lawn stopping for 10 burpees in each corner

Return to flag for COT

CRAZY IVAN
RUN CAJUN RUN

Prayers – Frac’s brother in law passed away at 45 after a stroke. Keep Frac’s sister, Jo, in our prayers.

After 7 Pax for the workout, we had 8 at Cafe Navarre for Dough Nguyener, Thumb War’s in-laws, King Cake

Thank you for opportunity to lead, sorry for being a slacker … reminder I was 1 minute late for the start … Q’s should post 15 minutes early! I apologize

0

January 22, 2022
Rocky on the Bayou – from Paradox

Looking for inspiration to beat this new year into submission YHC pulled together a hybrid of Rocky Balboa inspiration so we could see 2022 through the eye of the tiger.

Warmorama: SSH, Imperial walkers, arm circles, cherry pickers, high knees, self love

Pre Round 1
Played Eye of the Tiger: 60 second intervals, plank, mountain climber, merkins, mountain climber, plank

Round 1 w/ Apollo Creed
Running Rich Mansions loops taking turns with ole hickory (30 lb bar)
Return to parking lot for Creed sprints x2

Round 2 w/ Clubber Lang
Indian Run on rich mansion loop with ole Hickory at the lead man, last man with 3 burpees then catch up to front

Round 3 w/ Ivan Drago: If he dies, he dies…
Every light post on rich mansion loop with variation pushups at each stop (merkins, wide, diamond, peter parker, parker peter, stagger left, stagger right, burpees, lbcs ) one man has ole hickory at each stop for squat presses
Return to Stage for Mary: Flutter kicks, dolphin hops
COT with Enron on the prayers

+3

January 22, 2022