F3 New Orleans

Category: Backblasts

  • Acronyms, Blockees and Bears Oh My! – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to Swolefest wondering what awesomeness YHC had in store. With each Pax possessing a coupon, a shovel flag planted, disclaimer was given, then:

    Warmup

    SSH IC x 31
    GG IC x 10
    Hillbillies IC x 15
    Bat wings with AC, SC, OHC, MNC all IC x 15 (dancing during Moroccan NC)
    Self Love to shake it all off

    Mosey to the parking lot with a little extra room for a real #CrowdPleaser

    COP 1 – Block Webbs!
    1 Merkin on Coupon, followed by 2 block presses
    2 merkins, 4 block presses, so forth and so on until 10 merkins and 20 block presses.

    COP 2: BOMBS (OYO)
    Blockees x 10 (Manmaker, aka burpee with a block)
    Run across the street to the cones and bear crawl the 20 yard course, run back.
    Overhead presses x 20
    Bear Crawl course
    Merkins on the coupon x 30
    Bear Crawl course
    Bicep Curls x 40
    Bear Crawl course
    Squats x 50
    Bear Crawl course

    COP 3 – BLIMPS
    Blockees x 5 (Manmaker, aka burpee with a block)
    Bear Crawl course
    Lunges x 10 w/o coupon
    Bear Crawl course
    Imperial Walkers x 15 w/o coupon
    Bear Crawl course
    Merkins x 20 w/o coupon
    Bear Crawl course
    Plank Jacks x 25 on Coupon
    Bear Crawl course
    Squats x 30 with Coupon
    Bear Crawl course

    All finished and then completed a 1 minute plank

    COT

    NMM

    -YHC saw an opening at Swolefest and took the Q! What a great group of Pax! Sign up and bring some heat! YHC brought some simple stuff, yet none of it was easy!
    -It’s great to travel to various AO’s and see other Pax! We even had a surprise visit from Pop Tart while out moseying with the dog. He stopped for some merkins and then disappeared into the gloom….
    -Coffeteria at the newly reopened PJ’s on Metry Road with Pax from the View.

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Leg-Free Bad Boy Day – from Rudy

    Looking for ideas, YHC was stunned to realize that April 30th was the 60th birthday of the original Bad Boy: Isaiah Thomas of the Detroit Pistons. This definitely made me feel old. How can he be 60 already? Surely I cannot really be that old? But alas, things are what they are. But to remember the 60 year old “Bad Boys”, YHC decided on a 6-6-6 workout.

    5:30: Disclaimer, then mosey to the rock pile to find a friend. YHC has been dealing with hip pain, so this was going to very very heavy on upper body. Choose wisely. Head to the field.

    Warm Up: SSH, Plank-o-rama, some stretching.

    The Thang: 6 Exercises. 6 Sets. 6 Reps. Starting at Tree 0 – Rifle carry your rock to Tree 1 for the first set. Then on to Tree 2. Tree 3. Back to Tree 2. Tree 1. Finish up at Tree 0 with your 6th set. Plank. No really, none of this lolly-gagging and catching your breath when you finish. Plank. Active recovery. There will be time for real recovery when the 6 arrives.

    The exercises. All are Compound Movements (Thinking of you Milkman…)

    * Rock Burpees.
    * Curls: Up, Down, Straight arm Up, Down
    * Bench Press: lie down. Over your head. Straight up, down to chest, back up, back to overhead.
    * Elf on a Shelf
    * Row to Deadlift
    * Big Boy Situps

    That took much longer than anticipated, so we had time to return the rocks (rifle carry back to the pit) and head back to the flag.

    Thank you all for the opportunity to lead. Thanks to Boo Boo for the reminder the night before that I had the Q! And Happy Birthday to Bad Boy Thomas (# 11), as well as Happy Birthday to the great state of Louisiana.

  • Westward HO in the parking lot and under the lights.

    PAX:
    @Kenner Brah
    @Pai Gow
    @Boo-Boo
    @Mambi

    Another great morning at the Kenner boat launch known as the Westward Ho. YHC surveyed the area and could see a dozen or more AOs to host a 45-minute beatdown. YHC picked the large empty parking lot where he stood to start the days workout. No need to mosey anywhere. But it was 5:30 am and it was time to get it stated.

    A quick stretch first plus the Disclaimer. THEN got it started.

    Warmup:
    SSH IC x 20 IC
    Abe Vigoda’s x 10 IC
    Imperial Walkers x 10 IC
    Mountain climbers x 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Selflove x 10 IC

    The Thang:
    A modified B.O.M.B.S.
    Instead of Partnering, we performed the exercises individually and adjusted the reps.
    The exercises and reps were:
    25- Bonnie Blairs 2 is 1
    Mosey to the other side of the parking lot and back 100 yards.
    50- Overhead Claps
    Mosey to the other side of the parking lot and back 100 yards.
    75- Merkins
    Mosey to the other side of the parking lot and back 100 yards.
    100- Big Boy Sit-ups
    Mosey to the other side of the parking lot and back 100 yards.
    125- Squats
    Mosey to the other side of the parking lot and back 100 yards.

    Mosey to an inside walking path to the first light pole
    YHC gave instructions to the PAX that we would run to each light pole (that was lit) and each PAX in order assigned by YHC would announce a different exercise and would also pick the rep for that exercise. 3,5, or 10 reps.
    Performed 8 different random exercise each at 10 reps as we mosey around the walking path. Ending at the first light pole.
    Mosey back to flag.
    Finished with continues core exercise for 3 minutes.
    Iron Cross
    LBC
    Penguins

    COT
    Announcements
    Intentions
    Prayer
    Thanks for the Opportunity to Lead!
    If you haven’t been to the Westward HO, make it out. One of the best AO in NOLA. SYITG

  • A little of this, a little of that

    A dozen PAX posted at The Gipper this morning for a little bit of this and a little bit of that. A warmup of Seal Jacks, Toe Touches, Imperial Walkers and SSH with some cinderblock Manmakers mixed in and next thing you knew we were on our way to the rock pile with the blocks in a Farmer Carry. We hit some block Merkins and some additional Manmakers upon arrival and then exchanged our blocks for rocks. Knowing The Plan, YHC patiently and politely suggested modest rocks that could be held in one hand. Excess Mumblechatter or excess testosterone or YHC’s failure to communicate effectively or all of the above resulted in a general disregard of the suggestion and a variety of rock sizes were visible after a short mosey to the Justice Center benches. In fact, one delinquent PAX who shall not be named (his name rhymes with Towel Bell and to his credit he was delinquent because he ran something like 72 miles pre-Thang) found himself with a block.
    YHC probably should have modified The Plan at that point but decided not to for no good reason. So we proceeded with Bench Step Ups with a rock Press. Then we worked our way over to oak alley for a rock Burpee fest, ending up in front of the Justice Center. A few agility drills, sprints, a relay race and an injured FNG later (sorry Mojo), we traveled back down oak alley throwing our rocks in front, picking them up, and throwing them again until we reached our endpoint. Back to the benches for some Bulgarian split squats holding our rocks overhead and then a quick mosey back to the rock pile.
    Another exchange, this time rock for block, and then we managed some block Around the Worlds, Figure 8s, and Swings followed by another Farmer Carry back to the Trailhead.
    We wrapped things up with some Hand Release Merkins, Nolan Ryans, Scuba Steves, Jackknives, Flutter Kicks, and a Six Inch Hold.
    Countorama, nameorama, we named our FNG Mojo (who summed the beatdown up nicely by opining that he hadn’t done anything that stupid in 20 years), and then Tarheel prayed us out.
    Thanks for letting me lead guys. Hope to see you back at The Gipper tomorrow at 6 p.m. for our joint beatdown and F2 event with the FiA ladies. I, for one, want to see if Towel Bell’s relationship with his M can survive Crunchy Frogs.

  • President’s Day Celebration

    PAX: AKBAR, GROVER, HOGSBREATH, RUSSO, SHOOTER

    QIC checked the weather a lot last night wondering how cold and wet it may be, and how much to modify if necessary. Alas, there was no rain and the plan would go as scheduled. Today we celebrated the athletic prowess of our past leaders of the free world.

    Warm Up: SSH, Windmills, Grass Grabbers, Torso Twist, Imperial Walkers x 10-15 IC

    Thang: Celebrate our most athletic Commander in Chief’s and their respected sports. Mosey stopping at each block for work on Noah’s Ark to the lakefront and back.

    Each exercise consists of 2 rounds of Tabata: 46s work and 15s rest.

    1. George W Bush: Running | Run/Sprint between each block
    2. Woodrow Wilson: Cycling | Freddy Mercury
    3. George Washington, Abraham Lincoln: Wrestling | Bear Crawl, Crawl Bear
    4. Jimmy Carter, Barack Obama: Basketball | Bobby Hurley’s
    5. Ronald Reagan, JFK: Swimming | Scuba Steve’s
    6. George H Bush Baseball | Squats with arms out straight
    7. Teddy Roosevelt Wrestling, Boxing, Jujitsu | Jujitsu hips**
    8. Gerald Ford, Dwight Eisenhower: Football | Up Down Merkins
    9. Richard Nixon Bowling | Bowler’s Lunge

    Interesting Facts:

    • Woodrow Wilson – once biked more than 200 miles from York to London
    • Ronald Reagan won a Gold Medallion in the international swimming hall of fame and reportedly saved 77 lives as a lifeguard in his youth
    • John F. Kennedy swam at Harvard, In WW2, his PT 109 was sunk and he towed an injured crewman to an island by dragging him with the strap of his life-vest in his teeth.
    • George H Bush  played first base for Yale
    • George W Bush played baseball at Yale, and like to cycle and run. He ran the Houston Marathon in 3:44.
    • Jimmy Carter played baseball in high school as well as basketball
    • Gerald Ford played football at Michigan and won championships in 1932/33 and MVP in 1934. He was recruited to play for Green Bay and Detroit, but decided to go to law school at Yale.
    • Richard Nixon installed the bowling alley in the White House

    Mary: Heels to Heaven, hands to heels, leg raises, American hammers

    Count, Nameorama – YHC prayed us out

    Lagniappe F2: Hogsbreath had to split but the rest of us went to Waffle House for a well deserved hot breakfast.

    Til next gloom – Akbar

    Moleskin

    The run was really nice and kept us warm – better than sitting on the basketball court – although coming back, we were against the wind. It was so cold that Shooter wore pants, but will be much colder tomorrow.

    Wasn’t sure about the timing and how 46 seconds would work, but it was challenging on the squats, lunges, Hurley’s, and even Scuba Steve’s, Worked a lot of legs today.

    **Jujitsu Hips: lay on the floor with arms extended to the side and your knees just slightly bent. Cross your right leg over the left thigh, digging your right heel into the ground and letting your right hip come off the ground. Now put pressure on your right heel and lift your bottom slightly off the floor, sliding your left leg out from underneath your right and preparing to twist your hips to the other side. Next, repeat on the other side by crossing your left leg over the right.

  • Hammer Time

    It’s 6:10am and I am at Grandma’s House. My days are not confused. I know the AO is the Mother Ship just down the street. Plans were made the night before to meet with Wacker at 6:10 am to get a giant tire that he spoked about at last Saturday’s beat down. As soon as he mentioned that tire to me, I started thinking of all the fun things we could do with it. Text sent at 6:10am…….no response. Call made at 6:12am……….”Dude, my alarm did not go off.”
    Warm Up:
    T-claps to Shooter for starting the warm up for me with some side straddle hops. I took it over from there with the following…..
    Toe Touches – 10 IC
    Wind mills – 10 IC
    Imperial Walkers – 10 IC
    Seal Jacks – 10 IC
    High Knees – 15 IC
    Butt Kicks -15 IC
    Forward and Reverse Arm Circles – 10 IC each way
    10 Merkins OYO
    10 Mountain Climbers IC

    Mosey to the shaft.

    As the packs gather, we see a white canyon pull up with a delivery. The delivery driver is our one and only, Bushwacker. Even though his alarm did not go off, this pac came through. He wrangled that giant tire by himself as I started the beatdown. Thanks Brother!!!!! Pacs help Wacker get the tire next to the shaft, so that he does not make the hyneria worse that he got when putting the tire into his truck by himself, and than we proceed with the beatdown.

    Plank and Move
    Each pac picks a partner, and lines up in a horizontal line facing the shaft. Pacs are about 30 yards away from the shaft. There are two sets of cones about 10 yards apart in between the pacs and the shaft. Pac 1 will hold a different plank while their partner moves to the shaft and back. Partner moving will complete an exercise each time they cross a cone that was placed before the beatdown on the way to the shaft and back.

    Round 1
    Pac 1 holds a regular plank. Partner bear crawls to shaft and back completing 5 merkins each time they cross a cone.

    Round 2
    Pac one holds an Al Gore. Partner lunge walks to shaft completing 5 Bobby Hurlies each time you cross a cone.

    Round 3
    Pac one holds a chill cut. I might have the name wrong, so just to be clear, it is a plank held at the elbow. Partner crawl bears to shaft and back, completing 5 groiners each time you cross a cone.

    Round 4
    Last one baby…….Pac one holds mission impossible. Partner runs to shaft and back, completing three burpees each time you cross a cone.

    Hammer Time

    Can’t let the name of this backblast disappoint. Thanks to Shooter for bringing out the Freedom Hammer and football for this part of the beatdown.

    The giant tire, which we really need to name, is leaned against the shaft. The freedom hammer from our recent win at the Crazy Ivan is placed next to tire.

    All pacs line up about 30 yards away from tire. Each pac attempts a throw with a football into the giant tire. After you throw, that pac runs to tire, and hits tire with Freedom Hammer ten times. Other pacs will perform the following Eight Count Body Builders depending on the results of the throw.

    Into the Tire: 1 ECBB
    Hit Tire or Shaft: 2 ECBBs
    Ball does not hire tire or shaft but passes them: 3 ECBBs
    Ball falls short of tire and shaft: 5 ECBBs

    Rinse and repeat until all pacs have had a chance to throw the ball.

    T-claps to Fire Pick for swinging a Freedom Hammer ten times that was probably close to half his body weight. While none of us will be trying out for a starting quarterback position for an NFL team, or even a team with the recently disbanded XFL, anytime soon, the best throw gets awarded to at that time FNG- Chad Penny, now Slots. Perfect spiral that just fell short of tire.

    Before heading back to the flag, Pacs help pick up coupons from beatdown. Bird made the biggest contribution by getting himself into the tire while it was getting rolled back to the truck. He must have need inspired by Marshawn Lynch. Could this inspire a future exercise at a beat down at an AO near you????? We shall see, but it could definitely help with an F3 name for this tire, Beast Mode, Lynch, Marshawn?????

    Mosey back to flag to wrap this up with some rapid fire Mary.

    Crunchy Frogs – 10 IC
    Little Manny Crunches – 10 IC
    Freddy Mercuries – 10 IC
    American Hammers – 10 IC
    Flutter Kicks – 10 IC
    Leg lifts – 10 IC
    25 Big Boy Sit Ups – OYO

    Circle of Trust – Yours truly prayed us out.

  • Crawl Daddies Converge

    Not really sure wether this backblast will make it to GroupMe or not. This Gloom would see half of team Crawl Daddies post at the Scramble to log some miles for RunCajunRun..

    warmup brief IC 10 Grass grabbers, Windmills, Good mornings, leg swings forward/backwards and leg swings left/right (tribute to Cowbell)

    thang

    Standard route adding an extra loop through Hermitage circle. Roughly 3.9 miles give or take with Bushwacker and Waterpik doubling back for some lagniappe.. Closed with OYO 50 100s and IC Right elbow left knee (there is a name Bushwacker will share as I forgot) Flapjack..

    T👏🏼 to Akbar for the prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

    #akbar #amnesia #bushwacker #theHammer #pelican #waterpik

  • sinkers, swimmers and skimmers

    “Work is a privilege, it is not that you have to do 50 push ups but that you’re able to”
    – Tom Sachs

    Large group at the 610 Stomp on this foggy morning. We did a traditional 20min out and 20min back. To mix things I lead the group to the Photo Fence on the Green Way. Everyone was instructed to skim the exhibition, find an image they connect with and do 50 merkins in front of it. Given the Floats in the Oaks detour around Roosevelt Mall we ran short on time for the return. Once everyone returned to the flag Triple Shift pointed out Low Tones was missing. Pax went on a 10 min round up but he was not found until post workout. Unfortunately, we dispersed without a proper count off / closing.

    Lesson learned always round up the 6!

    #610Stomp #RCR

  • Team Tuesday

    With RunCajunRun well underway YHC EHed his Team Captain for a mosey to and from the AO. Hammer met the Q at the Scramble at 0450 and we journeyed our path with great discussions. Arrived at the trailhead with Hogsbreath waiting in his car and Steve rolling in on his cycle. Would have been nice to have Cowbell or Bushwacker but YHC may have altered the minds when he shared with Sir Wacker that there would be intervals and not run intensive. However, all and all the PAX did get in an additional 2 miles to log once complete.

    warmup

    IC10 Toe Touches, Torso twists, Windmills and Seal Jacks.

    thang

    Moseyed to the tunnel for a “Doracide!”

    100 Merkins

    200 Squats

    300 Mountain climbers

    400 SSH

    P1 does work while P2 ran suicides to 3 called spots completing 1 Burpee, 2 Burpee and 3 Burpee returning to pickup count of P1. Moseyed back to the breezeway for continued team work.

    200 LBCs

    400 Flutter kicks

    Partner moseyed down breezeway up the steps completing 2 jump squats and return to pickup count.

    Thanks to Steve taking us out in prayer!

    Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!

    #steve, #hammer, #hogsbreath

  • Blocks (Almost) Before Breakfast

    Early day after watching the superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey.  

    WU SSH, IW, Windmill, Self Love

    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections. 

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.  

    Stone Mountain | Mountain Climbers 

    Bulgarian Split Squat (each leg), Freak Nasty

    Merkin, Rocky Balboa’s

    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out.

    Good work and good conversation today guys.

    Til next gloom,

    Akbar

    Moleskin

    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community.