F3 New Orleans

Category: Backblasts

  • ONE, Two, THREE… Grumble Grumble

    Coming in hot, QIC took measures to cover warmorama in case I was “Cowbell Hot.” Pulling up at 6:29, though, reliable Steve had already gotten things under way.

    WARMORAMA

    continuing where Steve left off, we ran through some T Stretches, Goofballs, Windmills, Fire Hydrants, etc.

    THANG

    Staying where we stood we began sthe story of Pete and Repeat.
    5 rounds of…
    x5 Merkins IC

    x5 Jump Squats OYO

    x5 Freak Nasties

    x5 Derkins

    x5 Flutter Kicks

    mosied to the gazebo

    repeat

    mosied to the unit

    repeat

    some reps were increased, some exercises changed (burpees, box jumps and freddy mercurys). Now it didn’t take long at all for the crowd to start throwing out snickering comments, blasting interjections and general grumbles (and not just from our own Cobra Kai enthusiast Jose). YHC ignored the nay-sayers though, instead focusing on form and the intensity of the beatdown. After all, the point of this variety show was to get a focused work out in.

    After crossing the bridge for one more round, the PAX split into 2 lines and did a Burpee Indian run back to the flags where we had an equally intense Mary.

    COT

    After counting, names and announcements (pre Au Lait mini Murph at Hubie Galager park tomorrow , Krazy Ivan IV Friday at 8 at the gazebo, Run Cajun Run starting monday, and F3/FIA 30 min beatdown followed by drinks Thur Feb 25 6:00pm at The Gipper) the long lost Cobra prayed us out.
    Thanks for turning on the repeat feature with me today gents, it was an honor to lead!

  • Core’house Parking Garage

    Six Pax worked on their six pack all on their six, early this morning atop the Justice Center Parking Garage. It’s always a little cooler up there on the upper deck, and today it was a cool 33 degrees.

    Warmup: IC 15X; windmills, ss hops, arm circles, seal jacks, good mornings, imperial walkers, toe touches, hill billys, self love, smurf jacks.

    Main Event: consisted of all core exercises each IC 25X; flutter kicks, iron crosses, crunchie frogs, right hand to left ankle then left hand to right ankle, box cutters, right elbow to right knee then left elbow to right knee, american hammers, v-ups, right hand over left shoulder with arch then left hand over right shoulder with arch, big-boy situps, crunches.

    After each set of four exercise we did 25 burpees – for a 75 burpee total. And inspired by Cowbell, a few of us went into overtime and did an additional 25 – for a 100 burpee total.

    Circled up for the count off, announcements, and Fletch led us out with the prayer.

    Thanks for letting me lead you wee, manky, bastards.

  • https://youtu.be/RaAeNtxQwn0

    5 PAX made the decision to pickup where the Tuesday PAX left off.

    Warmup

    Single file lap around 1/3 the track then we jumped into 11th grade. 12 reps of each Merkins, Jump squats, Plank Jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs, Apolo ohnos, Shoulder taps.

    thang

    3.3ish miles throughout the classic route.. Returning for our graduation R/R 11th grade adding Burpees as we released our caps to the sky in celebration..

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

    Thanks to Zoolander for our close on the COT..

  • I made it up as I went along

    I made it up as I went along

    Continuing with the rucking theme for Bawbwa Wawa, I ventured cautiously into Kenner with two rucks and Sandy my 60lb fun bag.

    We loaded up and moved to Lakefront Trail.

    Warm up IC

    SSH 25, Imperial Walkers 25, Windmills 15ish, Peter Parkers 15, Parker Peters 15, Plank Jacks 15 – or something close to this

    Movement Begins

    Grab Sandy or Sweetness (Frac’s 60lb Funbag) or choose to push Vagabond’s industrial dolly loaded with cinderblocks. We stopped and swapped the coupons at the half-way point #2.

    Grinder #3

    In the parking lot we did some tabata 40 sec work 20 sec rest

    Ruck Curls, Ruck Press, Ruck Squat, burpees, Ruck Curl/Press/Squat, burpees, Flutter Kicks holding ruck. Tclaps to Vagabond who forgo a ruck and used a funbag for most of the PT.

    Burpees on the Pier 4,5,6,7

    We headed to the fishing pier for some more burpees. 10 burpees at each point. There were some complaints about doing burpees in fish guts, but we did them anyway.

    Head for Home #8

    We rucked back to the start and finished in 59 minutes so time for 10 more burpees.

    COT, – Count off, nam-o-rama, annoucements, intentions , prayer

    We headed to City Park to supervise and provide encouragement to those that were cleaning up.

  • Some are tardy and others just skip the day!!

    YHC arrived to Grandmas with his winky in his pocket. The instructions would be simple and plain for this Gloom, but it’s always best to write it down just in case you have the occasional poster that may decide to throw in thoughts, of say a hidden coupon that has yet to make its debut. However, moving forward something tells me our lost friend in the BUSH will soon be revealed by his father Bushwacker.. Q reached very shallow into the Exicon for today’s beatdown, although the work was geared towards a fellow PAX who often shows up collecting his tardy slip at the AOs. Today would be logged as a skip out day instead. My creativeness is very limited in writing so let’s move on already..

    warmarama

    10IC Torso twist, Arm circles forward/reverse, Overhead claps, SSH and Butt kicks.

    thang

    “Billy Madison”

    Back to School

    1st-12th grade in 40 mins.. Well, actually we all dropped out in 10th but there is hope for redemption later this week.

    All reps to 12 adding a grade after each lap in single file fashion. These students wanted to be over achievers on this day, but the instructor decided to keep the class on the same level today..

    1st Merkins

    2nd Merkins, Jump squats

    3rd Merkins, Jump squats, Plank jacks

    4th Merkins, Jump squats, Plank jacks, Crunchy frogs (your welcome Cowbell)

    5th Merkins, Jump squats, Plank jacks, Crunchy frogs, SMC (sister Mary Catherine’s)

    6th Merkins, Jump squats, Plank jacks, Crunchy Frogs, SMC, Peter Parker’s

    7th Merkins, Jump squats, Plank jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters

    8th Merkins, Jump squats, Plank Jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders (again your welcome Cowbell)

    9th Merkins, Jump squats, Plank jacks, Crunchy Frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs

    10th Merkins, Jump squats, Plank jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs, Apollo unos.

    Time was running out so the instructor released the students, but still wanting extra credit Hammer and Steve skipped a grade and completed the Burpees. Moseyed back to the flag with 2 mins. Held chillcut plank followed by the “chillcut rock” back and forth on toes IC to 12. I am sure there is another name but the Q will take credit on this Gloom for creating this one😬..

    Count, Name and COT

    Appreciate the Hammer’s closeout and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Finding Brees’ Replacement

    Was he out there? I don’t think so!!!!! Feeling somber that the NFC and AFC Championships are this weekend and the Saints will again be watching from their couches, YHC felt it was time for a fun beatdown. So a competitive game of two hand touch football (technically it was just keep away with a football) was in the cards on the Lakefront Saturday.

    YHC divided the PAX into 4 teams of 5 players each with 2 fields next to one another. Each team earned a point by stringing together 5 consecutive passes. If a turnover occured, the offending team had to do a penalty exercise. The penalties were merkins, burpees, Sister Mary Katherine’s, Jump Squats, Bobby Hurley’s. Set the timer for 5 minutes and let the games begin. When the buzzer sounded, the winning teams faced off and the losing teams squared off. Rinse and repeat a couple of times and it was time to head back to the flag.

    Welcome to Preppie from Boulder, Colorado.

    Have a good week men!

  • Return of KimChi

    Mothership is the AO where I met other PAX outside of Uptown. I miss those days where we were averaging 20 plus PAX. But because of COVID, as leaders in our community, we added new AOs to thin out the numbers of PAX at each beatdown. Well, 10 strong PAX (one FNG – Two Dollar) showed up this morning, and Bogey made sure I knew that none of my Uptown PAX showed up for my Anniversary Q. When Jingle Vader was coming in hot, I told Bogey “See, there is an Uptowner!” Bogey responded “He’s here every Saturday.”

    I can write about the exercises… we did Dora, partner workout at the Great Lawn, round of Mary…. but the highlight of the day was to see KimChi back. Even better was that I was able to catch up with him during the cleanup. BTW, our area of City Park is beautiful. Well done PAX. I am extremely thankful that I am part of the F3 community. I don’t know where my mental state will be during COVID if I don’t have this. KimChi – none of us can understand what you are going through, but I hope to see you back out regularly. There is no cure for your wounds, but I hope spending an hour with your F3 brothers on a Saturday morning will bring a little joy because it certainly does for me.

    SYITG

    King Kong

  • Burpees anyone?

    This is going to be short guys. 4 of us showed up to the A1C on a rainy morning (no turbo dog though) . With no official Q, Cowbell and I decided to share. I conducted the warmups which consisted of SSH, grassgrabers, torso twists, and imperial walkers. Then I turned it over to Cowbell, who I knew was going to get his 100 burpees in.

    The thang: 10 burpees on one corner, 20 squats at the next, 20 LBc’s next corner, 20 crunchy frogs at the next, 20 Mericans at the last. Running from corner to corner. 3 rounds of that. Mosey to the first floor for some BLIMPS, with an added bonus of 5 burpees at the end of the incline. 5 burpees at the bottom, run to the top 5 more burpees, then run back down for 10 lunges, run back to the top 5 burpees, then 15 imperial walkers at the bottom, 5 burpees at the top, 20 mericans, 25 plankjacks, 30 squats.

    COT, thanks for coming out gentleman. SYITG

  • New FAR-West AO – Kenner Boat Launch

    https://goo.gl/maps/nsJMg3wAs2v385kTA
    Virtual Tour