F3 New Orleans

Category: Backblasts

  • The Calm before the storm – from Mahatma

    Deciding where I planned to spend my Wed 4-21-21morning I saw that the Foundry needed a Q so why not!?
    12 pax showed up with the intention of starting the day with more than hitting the snooze and rolling out of bed.
    After a quick disclaimer we moseyed to the track for a warm up consisting of stretching, SSH, WM, something that Double Fudge new the name to, scuba kicks (not knee jerks) then off to the “core” event.
    Pax line up (1-12) at mid point of straight away. Pax 1 ran (50-75%) to mid point turn 1, once there he moved into lane 2 while pax 2 started his run, when 2 arrived he moved over to lane 2, pax 3 started and pax 1 started a run to the other end of the track (so 1/2 way around) moved into lane 3, once 3 arrived 4 started, 3 moved over, 2 started. This continued with a 3/4 then a complete full 1/4 mi (1 full run around the track). We completed it (some got a little extra core while waiting for pax to finish) but it wasn’t as “smooth” as it was mentally thought out to be, so rinse and modification – break into 2 groups of 6 then go in reverse – full loop, 3/4, 1/2, 1/4: it could be brought back with additional modification. On to more core – as pax finished there was a line forming in the outer lane, each figured out just join in and ever pax added their version of core to the effort. We finished with a 2:30 minute plank / merkin initiative. Then back to the flags for COT.

    Glad to see the crew and the opportunity to lead. We lift up DaParish’s buddy who passed suddenly as well as Disclaimer and his family. We ask for God’s Grace to lead with humility in engaging all who we come into contact with.
    God Bless – get ready for the H8 – you against you!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • Moonshine? – from Russo

    Pax of 7 had a party at Granny’s this morning. After HogsBreath noted a lack of prior week participation, the call went out and was answered this week!

    Party started promptly at 5:15 (there were no fashionably late arrivals) with:

    Warmup (All IC, between 10x and 20x)
    – sealjacks
    – self love
    – goofballs
    – toe touches
    – cherry pickers
    – imperial walkers

    Pre-thang
    YHC loves granny’s house because of the layout. Stairs and the pilot house are one of my favorite places to do something a little different on occasion, so we started with something I’m going to call the Moonshine: 3 steps up, 2 down, until we reach the pilot house. 20 monkey humpers at the top (with no sunrise yet, that’s the “moonshine” part), then back down 3 steps, up 2.

    Round 2 replaced the 3 up, 2 down model with 3 calf raises on each step (because Math in the gloom is hard).

    Pax moseyed to the tunnel for Thang:
    A modified Dora 1-2-3 where Dora learned how to divide by 2:

    – 50 shoulder tap merkins
    – 100 squats
    – 150 crunchy frogs
    – Partner moseyed down to center tunnel and back peddled back up

    Round 2 (modified until the clock ran out)
    – plankjacks
    – lunges
    – Hello Dollys
    – karaoke in between

    A mosey back through the woods to our start wrapped us up.

    COT, name o rama, announcements:
    – F3/FIA get together next Thursday 6:30PM led by Bushwhacker
    – Potentially lunch on Friday
    – Zoorich Classic on Saturday

    Prayer closed us out.

    A thank you to the truly All Star team that posted this morning and one in particular to HogsBreath for the extra push. Until we do it again, SYITG.

  • Need more 10 counts – from Waterpik

    We definitely should have had more 10 counts at the beatdown. Since there were none, we hammered through 16 sets of Tabata (30 seconds with 10 seconds rest) and about 40 minutes with the cinder block coupon. Alternate cinder block reps with an assortment of other reps (mostly pull ups). At the concluding bell, YHC was thoroughly tired. Until next time!

  • Heroes – from Akbar

    We were heroes, if just for one day. YHC was sore all over, even without a weekend beatdown. Sleeping with your shoulder driven into the earth for 2 nights can put you on the pain train. So getting back to the basics at the Marsh was in order, after what seems numerous block workouts over the past month.

    Expecting a big crowd after we left the campground yesterday, spirits were high on arrival and dampened at 5:15 by the fartsackers. YHC can’t say much, I couldn’t even get Grover out of bed. So – alas it was 3

    Today, we made the big block to the lakefront, rips, and back up Noah’s Ark with great weather and conversation. Completing 3 Hero beatdowns.

    Marsh to Lakefront: IronMan
    30 SSH, 20 Squats, 10 Cross Punch Situps, 10 Hi Plank Rotations, 10 Dirkins, 12 Mountain Climbers, 12 Renegade Rows.

    Lakefront to Rips: Thor
    10 each, OYO/IC for each exercise: Lunges, Freak Nasties, Bulgarian Split Squats, Dirkins, Renegade Row, Irkin/Hi Plank Rotations, LBC’s, American Hammers, Turkish Getup

    Rips back to the Marsh: Batman

    20 Squats, 40 Cross Punch Situps, 10 Sister Mary Catherines, 10 Merkins, 20 Shoulder Taps, 20 Mountain Climbers, 10 Cross Punch Situps, 10 Leg Raises, 10 American Hammers

    Mary:
    Leg Raises, LBC’s, Dolly, Heels to Heaven, E2k

    Announcements: F3/FIA at the Gipper, 6:30 – last Thursday in April

    Count/Name – Russo prayed us out.

    Thanks for letting me lead, til next gloom – – Akbar

  • Surveying New Territory – from Mobydick

    Pax. BBQ, Turbo Tax, Barely Legal, Einstein, Cow Bell, Fletch, Akbar, Grover, Mobydick, Bean, ?

    The Gipper has posted all over downtown Covington for years. Today was new territory. YHC chose to forego the usual warmup circle and took the PAX on a cross town drag and carry. America was laid out by intrepid bands of surveyors that drug chains for miles to measure and note land marks while hauling their gear. The 11 man PAX devided into 3 teams with one 35 lb concrete block per team. A long heavy chain lay stretched out on New Hampshire street. The thang was for each man in order drag the chain one length end for end. It took 11 men two pulls each to get to the gates of Bogue Falaya Park. Mean while each team had to keep up with the chain while team carrying the block over head and lunge walking the 4 blocks to the park.
    Leaving the chain at the gate PAX with block still over head did a tour around the new pathway along the River and stoping at the benches for Derkins Squats Step ups and more Merkins with more lunge walking in between. The return to the Gipper dragging the chain. We must have made pretty good surveyors cause the end of the chain ended up right where it started.
    Not a lot of cardio but YHC found a couple of missing muscles the next day

  • A shot of DEWARS – from Rudy

    Wednesday marked 1 year anniversary of my Dad’s passing. In the days leading up to his passing, and in the year since then, many of the PAX have reached out to offer YHC comfort, prayers and support. I am forever in all of your debt. Thank you for being here for me.

    Today, 6 PAX will get to join YHC in commemorating the anniversary on a surprisingly rain-less day. YHC had prepped the workout under the expectation that we’d be trapped in a downpour under the gazebo. While the weathermen were wrong, the park was still very much a sloppy mess – so what would we have in store? Lets go to the rock pile and find out!

    Warm Up: War Eagle takes one look at the muck around the rock pile and whimpers “can’t we go to the parking lot?” OK, lets grab a rock and go to the parking lot. Quick warmup with some stretching, SSH, Imperial Walkers.

    The Thang

    Tabata workout. 10 exercises, 45 seconds on, 15 rest. We’ll cycle through 3 times.

    The exercises?
    Dips (using the curb)
    Elf on a Shelf
    Wife Pleasers (with a rock…)
    American Hammer
    Rows
    Squats
    T-merkins
    Overhead Press
    Raises of the Calf variety
    Kettlebell swing

    D.E.W.A.R.S. YHC’s father’s favorite drink.
    S.T.O.R.K. YHC’s father was an OB/GYN, and delivering babies was truly his greatest love.

    Lots of 80s and 90s rock on the radio. Fast Tax shared YHC’s love for the Bo Deans. Good to find another fan!

    Finish up with enough time to rifle carry the rocks back to the pile and mosey back to the flag. Count off and prayers, and War Eagle took us home with an inspirational prayer.

    Thanks for the workout, and thanks for all of the support.

  • Somebody’s Watching You – from Tinkles

    That somebody is Gideon and his drone. I thought for sure the incessant rain of the last week would call off the photo op, but Gideon was not deterred. So to keep the pax dry we headed over to the zoo parking lot. The ladies workout was out in full force. With the drone and ladies and music the pax was getting giddy…..then we actually had to work out.

    Warm Up:
    SSH IC X 30, Grass Grabbers IC X 20, Forward Arm Circles X 20, Reverse Arm Circles X 20, Imperial Walker IC X 20

    The Beatdown:
    10 burpees on the minute for 10 minutes– Talking Heads to help distract from the pain

    Mosey over to the Audubon statue and pair up for some catch me if you can combinations- Jock jams and El Wire twerking for rest between rounds.
    -Loop one: run and partner does 3 burpees and then catches up to tag
    -Loop two (short loop): lunge walk and 10 merkins
    -Loop three (short loop): bear crawl and 30 LBCs

    Finish strong with Rocky Balboas, Incline Merks, Dips, and Decline Merks on the curb. Hustle back to the flag.

    COT: get your whiskey night sign up completed! Prayers for helping us lead in all aspects of our lives. Drone footage coming soon!