F3 New Orleans

Category: Backblasts

  • Baywatch and his annoying bearcrawls…ugh – from Baywatch

    13 PAX joined yours truly on a fine, balmy December morn to get after it at the mother of all AOs…Mothership. It was a chattery bunch at first but that chatter soon turned to huffing and puffing. A disclaimer was given and we moseyed to the peristyle for the warmup:

    1. Arm circles F/B 15 IC
    2. SSH 30 IC
    3. Monkey Merkins 15 IC
    4. Imperial Walkers 20 IC
    5. Hillbillies 20 IC
    6. Peter Parkers 15 IC
    7. Parker Peters 15 IC

    Next came the fun. It’s not a true Baywatch Q without some bear crawls. So, we proceeded to the corner of the great lawn to begin. The thang:

    1st corner: Dying Cockroaches 25 IC
    Run to next corner
    2nd corner: 25 leg raises IC
    Bear crawl to next corner
    3rd corner: 25 flutter kicks IC
    Run to next corner
    4th corner: 25 LBCs IC
    Bear crawl back to start…oh what fun!

    Next we headed over to the parking lot for some modified suicides. The 4 suicide markers were the handicap crosswalks (about 80-90 yards to the last crosswalk marker). We started at the baseline and crab walked to the first marker and returned. Do 5 burpees. Lungewalk to the second marker and back. Do 5 burpees. Hi knee skips to the third marker and back. Do 5 burpees. Finally, run to the end and back. Do 5 burpees.

    Now that the group was less chatty, we did an Indian run over to the fountain in front of the art museum for some Aiken legs. No rest in between– 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). With that completed, we did an Indian run back to the peristyle to close it out with some ab work. We circled up and did 20 reps IC of penguins, slow wife pleasers, LBTs, and a 6-inches variation exercise by Fracsac that was quite unpleasant. With the clock striking 7:15, we headed back to the flag to close it out with a COT.

  • Better Late than Jump Squats – from Goose

    YHC rolled up hot, about three minutes late, just before Enron could take over and lead the group in 45 minutes of straight jump squats. (He’s fired up to get everyone feeling his pain after posting solo on Saturday and completing 150 jump squats after a three mile run. I can only imagine what the last 30 or so looked like and what the ED White cross country team thought.) PAX consisted of Paradox, Enron, Cardinal, and YHC.

    Warmup: SSH, Windmills, Arm Circles, Imperial Walkers, andSelf Love (a.k.a. Michael Phelps)

    Thang:

    Started with a run around the front loop (with the really big houses) completing one burpee at the first lamppost and adding one at each consecutive lamppost (got up to 13 for a total of 91 total burpees and plenty of concrete dust in my bellybutton).

    Moved on to two Ring(s) of Fire(s):
    -First Ring–PAX held plank in a circle while each took turns doing 10 reps of Merkins, then Plank Jacks, then Reverse Plank Mountain Climbers, then Mountain Climbers.
    -Second Ring–PAX held Al Gore position in a circle while each took turns doing 10 reps of Jump Squats, then Apollo Ono’s (1 is 1), Twinkle Toes (heel raises in Al Gore position), and Lunges (1 is 1).

    Then, PAX partnered up for some partner action:
    1.) Partner 1 held a 6 inch hold while Partner 2 cariaocaed across the field and back (about 40 yards and back), switched, and then repeated with a backwards run there (a.k.a. “nur”) and sprint back.
    2.) Then, Partner 1 held a Mission Impossible Plank while Partner 2 cariocaed and then nur/sprinted the field.

    Had about five minutes left for Mary, and after some comments about gratitude for how much easier core workouts are, we proceeded to complete the following, all IC (“in cadence”) 4-count: 20 Heels to Heaven, 40 Flutter Kicks, and 30 Static Wife Pleasers.

    COT, gratitude for answered prayers, and Enron prayed us out. Extremely grateful to be on the journey with you men!

  • Afternoon Delight – 12-8-2021 – from Almonaster

    Christmas in the air!

    PAX:

    – Big Willy
    – Coast Rat
    – Almonaster

    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:

    Tonight was the night to Mosey around the Track and sing Christmas Jingles from workout station to the next. Perfect weather and clear night!

    Incline Push/Pull Station.
    3 Sets

    Stop at the Bridge.

    Pull through Lunges Right Foot – 10 IC
    Pull Through Lunges Left Foot – 10 IC
    Squats – 10 IC

    Box Jump Station.

    Box Jumps – 10 OYO
    Dips – 10 OYO
    Pullup bar, knee pullups – 10 OYO

    Stop by the Golf Cart Path.

    Merkins – 10 IC
    Bird Dogs – 10 IC
    Bird Dogs Opposite – 10 IC

    Stop by final Curve
    Mary

    LBTC’s – 20, IC
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Clearing at the Park… – from Shooter

    YHC arrived to a clear park with all the debris cleaned up at the AO including our previous weeks coupons removed… Zoolander seemed to be the only man posting on this Gloom but then he shared that Bird had EHed him, so at that point I knew we would have at least 3. Then out of the darkness Waterpik arrived getting back to his old ways of running to the AO..

    Brief warmup of all 10IC Good mornings, Toe Touches, Peter Parker’s, Parker Peters, Butt kicks, SSH and Mountain climbers.

    Different route through Mandeville for 3.9 roughly..

    Appreciate the post gentlemen..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • The Wood – from Rev Sox

    After YHC’s run on Tuesday, he was exhausted. He comforted himself with the knowledge that tomorrow was Wednesday, and he could take the morning off, sleep in a few minutes, and do some reading.

    At 12:06pm on Tuesday, YHC received a text
    Hawg: Reminder that you have the Q at El Diablo tomorrow.
    YHC Response: Oh I forgot.
    Hawg: You are good? You can do it?
    YHC Response: None sent

    YHC awoke at 4:50am this morning with zero desire to run around Pontiff park and lift rocks. YHC wanted to sleep. YHC wanted to sleep and read. Thanks to Hawg and his stupid texts, he got out of bed, dressed for F3, walked out into the rain, and drove to Pontiff Park.
    YHC prayed a simple prayer on his drive to Pontiff. “Please Lord keep everyone home, so YHC doesn’t need to Q this morning. Encourage my brothers to rest or at least go to other AOs today.” In the Lord’s goodness, He did not give YHC the answer he sought. 7 Pax join YHC this morning.

    Following the most encouraging disclaimer in F3 NOLA history, “I don’t want to be here. I am not looking forward to this, and I made no plans for this workout. This is obviously not a professional workout. Don’t hurt yourself.” The Pax was off to mosey to the rock pile.

    The Warm-Up
    SSH – 27
    Imperial Walkers – 20
    Shoulder taps – 20
    Annies – 20
    Hillbillies – 20

    At this point Mahatma mentioned that he brought the wood, so YHC made an audible and decided to do something from different from his initial workout plans of nothing. Pax! Mosey to Mahatma’s truck.
    Sadly there were only six wood pieces in the back of Mahatma’s truck, so with eight Pax in total, YHC went the Dora route to make use of the wood.

    Dora on the Football Field
    Pair off for 100 rows, 200 curls, 300 chest press all with the wood. The partner runs forward to mid-field and backwards on the return trip to his partner while the partner knocks out the exercises.

    Route 66 but Not Really
    Drop the wood off at the flag, mosey to the rock pile, grab a rock, and go to the field lined with trees.
    10 trees are our markers. One shoulder press with rock at tree one. Two shoulder presses at tree two… Between the trees do one genuflect after the shoulder presses and then lunge walk to the next tree. Final set with 10 shoulder presses, so not a true Route 66.
    Return your rocks

    Mary
    Flutter kicks – 20
    Wife pleasers – 20
    Hello Dolly – 15
    Penguins – 15
    Mosey Back to the Flag

    The Closing
    Count-Off, Announcements, Intentions, Prayer in a Sweaty Ball of Man
    Thank you men for allowing YHC the privilege to lead. He didn’t want to be there, but as always, the men of F3 make YHC a better man, and he can only hope to do the same for all of you.
    And Rudy said my book is the 2nd best book he has ever read after the Bible.
    – Rev Sox

  • Seven…seven…7…seven…7….(holds up seven fingers) 7! – from Russo

    55 degrees and chilly drizzle greeted Super Ants JV and YHC this morning for a few rounds of 7s. Plenty of Raider Pride to go around.

    Warmup (primarily IC, 15 to 20x each)
    – SSHs
    – Arm circles
    – Hillbillies
    – Toe touches
    – Cherry pickers
    – Mosey 400 yards-ish around the warehouse

    Thang
    7 was again the magic number, a biblically perfect number of reps for the 7th day of the month.

    Multiple rounds of 7 alternating exercise, with a different movement to get us from column to column.

    7 merkins
    Nutcrackers between the 7 columns
    7 LBCs (Round performed 2x)

    7 hip slappers (2 is 1)
    Bear crawl between the 7 columns
    7 gas pumps (Round performed 2x)

    7 plank jacks
    Reverse lunges between the 7 columns
    7 monkey humpers

    7 shoulder tap merkins
    Hallelujah squats between the 7 columns
    7 Hello Dollie’s

    Between each round, we moseyed around Granny’s, each round a longer mosey than the previous. YHC was often distracted by the twinkly lights for Christmas.

    After round 6, we wrapped up with a customary trip up and around the pilot house as a modified round 7 for the completest.

    COT, Name-o-Rama, Announcements, and prayer closed us out.

    T claps to my partner in crime JV for keeping me focused and entertained.

  • Remembering Pearl Harbor on this 80th anniversary of December 18, 1941 – from Hokie

    On this day we welcomed Triple Shift, War Eagle, Short Bus, T-Square, McGyver and Netflix to remember and honor Pearl Harbor … on December 7, 1941, the residents of Honolulu, Hawaii, awoke to the sound gun fire. At 8 a.m. that morning, Japanese planes flew over Pearl Harbor – the U.S. Naval base located just outside the Honolulu – and dropped bombs on the harbor and the surrounding airfields. More than 1,500 crewmen died and two battleships sank to the bottom of the harbor. USS Arizona (BB-39) and USS Oklahoma (BB-37)

    The Warm Up on this 80th anniversary… 80 reps
    20 Imperial Walkers
    20 Side Straddle Hops
    10 Slow Vagodas
    15 Forward Arm Circles
    15 Backwards Arm Circles

    The Thang

    B.O.M.B.S. – 12 reps at 7 Stations with 19.41 yards (12.07.1941) of Mode of Transportation between the 7 stations

    7 Stations with 12 reps at each station as we moseyed down the mall. At end, do shoulder TAPS waiting on the six

    President Franklin D Roosevelt said, “December 7, 1941 — a date which will live in infamy — the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.”

    B – Bicep Curls | 19.41 yards of Rifle carries with coupons between each station
    The attack killed 2,403 service members and wounded 1,178 more, and sank or destroyed six U.S. ships,. They also destroyed 169 U.S. Navy and Army Air Corps planes. The Japanese losses included 29 aircraft, in addition to five midget submarines, and 129 attackers were killed and one taken prisoner

    O – Overhead Press | 19.41 yards of Lunges with coupon between each station
    USS California
    A number of other boats were sunk in the attack, but later recovered and repaired.
    M – Merkins ~ Staggered | 19.41 yards with mosey carry coupon any way you want
    USS West Virginia
    USS West Virginia (BB-48) was sunk by six torpedoes and two bombs during the attack on Pearl Harbor, but in May 1942, was salvaged from the seabed by draining the water from the hull.
    B – Burpees | 19.41 yards with mosey carrying coupon on shoulders like a ruck carry
    USS Cassin and USS Downes
    USS Cassin (DD-372) and USS Downes (DD-375) were Mahan-class destroyers. The two destroyers were in dry-dock at Pearl Harbor during the attack, when an incendiary bomb ignited fuel tanks on Downes. Cassin slipped from her keel blocks and rested against Downes which were both destroyed by uncontrollable fires. Both ships were considered lost, but their machinery and equipment were salvaged and sent to Mare Island Navy Yard where entirely new ships were built around the salvaged material and given the wrecked ships’ names and hull numbers.
    S – Squats | due to time… we stayed and did 80 squats on the 80th anniversary

    USS Oglala
    USS Oglala (ID-1255/CM-4/ARG-1) was a minelayer and was the flagship of the Pacific Fleet Mine Force. Japanese torpedo planes of the first attack surge hit the cruiser with a single torpedo, and Oglala rapidly took on water and sank. She was later salvaged in 1942 and continued service until 1965 (after being redesignated as an internal combustion engine repair ship ARG-1).

    COT
    Discussion on December 18th and whether event was purely social or workout included
    1st mention of crazy Ivan… date to be confirmed (speculated as January 15th)

    Thank you for opportunity to pay respect to all those who have served and do serve.

  • SwoleFest has Backblasts too – from Thumb War

    Mosey over the bridge to the Labyrinth for Warmup:

    SSH
    Hillbillies
    Grass grabbers
    Peter Parkers
    Parker peters
    Mountain climbers
    Arm Circles F & B
    Self love

    *All In Cadence

    THANG – DORA:

    *Partner up with 2 blocks. Pax 1 carries the block for a trip up and leaves at the top for Pax 2 to pick up return the block back to the start when it’s his turn.

    Exercises
    50 block burpees
    100 Block Merkins
    200 LBC’s no block
    300 Squats with block
    200 Freddie mercuries no block (2 is 1)
    100 block swings
    50 thrusters

    Saban’s team finished up first and he started some Mary as the pax finished up.

    YHC’s team finished up as Six at 6:13 with just enough time finish this week’s edition of Swole Fest with guns work and Colt 45’s. (Visit Exicon for description).

    COT with spoken prayer intentions for Gabby’s family still grieving the loss of his Father in Law and for the Pearl Harbor anniversary and former, current and future veterans. Announcements:
    -City Park Clean up this Saturday after The Ship
    -F3 Christmas celebration next Saturday. Bring the M’s and 2.0’s

    *YHC had a playlist to push us through and Amnesty approved!!

  • Time Killer with the River Stones – from Rudy

    10 PAX, including 1 FNG (welcome Slab!) and 1 Kotter (good to see you back, Spawning!), at the Mothership on a uncomfortably warm and humid December morning. YHC sporting Jesuit gear in hopes of inspiring any Jays in the crowd. But seems that the regular Jays crowd must be sleeping in to get ready for a big day of tailgating. But the PAX who were present were in for a good start to Championship Saturday.

    Mosey to the Great Lawn to get started. SHOOT. Didn’t take too long for YHC to get confused about the plan. Quick pivot – lets mosey over towards the Fountain for a quick warmup. SSH, IW, and some back stretches. Bat Wings – but much to FracSac’s dismay, YHC cut off before we got to the Dancing Night Clubs. We’ve got to get moving.

    Grab a Stone and head to the Great Lawn.

    The Thang: 12 step ladder. Starting at the path on one end, there are 11 trees down the lawn. Each round, we will add one more tree and exercise to the circuit. Carry the rock from tree to tree. Most exercises used the rock. But even if it didn’t, you were on the hook to haul it along.

    + At the sidewalk, start with 1 8-Count Body Builder (thanks Hawg, for the demonstration to our FNG. YHC forgot about that).
    + Add 2 Block Burpees at the first Tree.
    + Add 3 Thrusters at the next tree.
    + 4 Curl-Presses. YHC had a total brain fart on this. There was something planned for 4, but YHC could not remember. PAX held a plank for about a minute while YHC tried in vain to recall. War Eagle suggested Curl-Presses instead, so that works. These had been planned for 7, so this gave YHC a few more rounds to remember.
    + 5 Big Boy situps
    + 6 Squats
    + 7 Cross-over Merkins. THIS WAS WHAT SUPPOSED TO BE AT 4. YHC remembered just in the nick of time.
    + 8 American Hammers
    + 9 Rows (Hawg gracefully corrected PAX form. Many thanks)
    + 10 Lunges
    + 11 Flutter Kicks – HOLD THAT ROCK OVER YOUR HEAD
    + 12 Burpees at the far sidewalk.

    YHC had estimated that this was going to take about 30 minutes. So we had another exercise planned. But it was now 7:26. So lets hustle the rocks back to their resting place and get back to the (virtual) flag.

    Finish up with COT – named our FNG Slab (he runs Kitchen Depot on Airline). War Eagle then took us home.

    YHC noticed that these river stones offer a much different challenge than Rock City. They are smooth, lacking finger holds. It pushes different muscles to carry the rock for nearly an hour without those finger holds. My forearms were sore for the rest of the weekend. I will be using these again!