F3 New Orleans

Category: Backblasts

  • The 6(12) Stomp- 1.19.2021


    Last week at the 610 stomp I was reminded by Saban about how slight variations in routine can make a big impact on your mind and body. Drag yourself up at 5am, get to your usual spot, warm up and get ready for a regular beatdown involving running and/or burpees. Your mind and body anticipate all of it. One of the best things about F3 is that each PAX mixes it up, pushing us to challenge ourselves and push our boundaries.


    In that spirit, I decided to mix it up. A run along the Endymion route instead of our regular Stomp route, doing 12 burpees/5 LBCs (instead of the normal 10Burpees) at 6 minute marks (6, 12, 18, etc.) 20 minutes out, 20 minutes back. The 2 extra burpees helped us all get closer to our daily MABA challenge counts, and I was exhausted afterwards (maybe it was also keeping up with Catfish’s pace). Either way, you know it’s a good beatdown when halfway through you’re sore and cursing yourself for how you designed it!


    Ended right on time with CoT. Big thanks to all who came out and pushed themselves!

    SYITG,
    DAX

  • New Year / New Tunes

    Gentlemen,

    At Swolefest this morning, 6 PAX had the pleasure of enjoying a beatdown accompanied with a playlist of some eclectic Mardi Grad Marching Band esque type music. Jesus Juice played some songs at Wisner Mountain last Friday that got High Rise & myself feeling a little nostalgic. Then High Rise messaged me this week with some old jams he found on Amazon music, which ultimately got me inspired to create a new playlist. Some of the songs that were played this morning were questionable at best, but overall I think everyone enjoyed the lyrical change of pace. With that said, here’s the details of the beatdown:

    Warmup:

    • Side straddle hops – 20 in cadence
    • Hill Billies – 15 in cadence
    • Arm circles – 10 forward / 10 backward in cadence
    • Mountain climbers – 20 in cadence

    The Thang:

    • Alternate 20 dips / 20 low slow squats until each PAX had done 60 dips / 60 low slow squats
    • Alternate 20 curls / 20 flutter kicks until each PAX had done 60 curls / 60 flutter kicks
    • Alternate 20 Carolina Dry Docks / 20 Step Ups until each PAX had done 60 Carolina Dry Docks / 60 Step Ups
    • Take a lap around the traffic circle
    • THE MOTIVATOR (hard to explain, but if you’ve attended a beatdown with Ethanol, you’ll know what this is)
    • Alternate 20 kettle bell swings / 20 box cutters until each PAX had done 60 kettle bell swings / 60 box cutters
    • Alternate 20 block merkins with alternating arms / 20 calf raises with the block until each PAX had done 60 block merkins with alternating arms / 60 calf raises with the block
    • We were running close on time, so for the last set we did 30 front raises with the block / 30 plank jacks
    • After that we did count-off, name-o-rama, announcements, intentions & prayer. As always, I enjoyed getting out there with the boys & putting in some work!

  • Sweaty Bells 1-17-2021

    Welcome the Frozen Tundra!

    PAX:

    Bolt, Jingle Vader, Blowout, Moana, Willie

    Warmup
    SSH – 20Arm Circles – 10

    Reverse Arm Circles – 10

    Imperial Walkers – 10

    Grass Grabbers – 10

    Right foot, left foot- 10 seconds each

    Mountain Climbers – 10


    Mosey to field (waiter carry, switch sides).
    Kettlebell Shrugs – 50 1is1

    Kettlebell swings – 20 1is1
    Squares
    1st square, Lower body – 4 exercises

    Goblet squats X 20 1is1 IC

    Right arm squat thrust X 10 IC

    Left arm squat thrust × 10 IC

    Squat thrust × 10 IC

    Repeat

    Lunge to 2nd Square
    2nd Square Upper body – 4 exercises

    Overhead press X 10

    Bent over rows X 10

    Right arm rows X 10

    Left arm rows X 10

    Repeat

    Tricept Ext to 3rd Square
    3rd Square, Core

    Big boy situps X 10

    Move the bell between hands plank X 20

    Right arm plank rows X 10

    Left arm plank row X 10

    Repeat

    Curl to 4th Square
    4th square

    Russian twist (Douille’s) X 20

    Man Makers X 10

    Repeat

    Return to Flag (suitcase carry, switch sides).
    Nameorama

    Birthdays – Bolt

    Anniversaries

    Announcements

    Intentions

    Prayer

    Cofeeteria

    – Almonaster (Dave Munson)

  • Eye on the Ball

    After a brief warmup of Seal Jacks, Lunges, Imperial Walkers, Toe Touches, and SSHs, with some Burpees sprinkled in for good measure, it was game time this morning on the Mandeville Lakefront. Forming up into three teams of four and armed with tennis balls, the PAX made their way to the Mandeville harbor playground via a passing/running game and with a brief stop for some Merkins.

    At the playground, the ball games continued. We started with a cooperative passing game. Penalties of Burpees, Merkins, and Squat Jumps were dished out for every break down, and the difficulty level was increased as we got the hang of things. Then we switched to a competitive possession game where despite an early lead, the red team lost it at the buzzer. No one was to blame of course and his name will not be mentioned, but let’s just say that the red team would have prevailed if a certain PAX whose name rhymes with BurboBax had caught the final pass.

    Back to our three teams of four and to the shovel flag using just our feet to move the tennis balls with us.

    Nameorama, countorama and Moby prayed us out. Thanks for letting me lead and playing along this morning, guys.

    NMM

    Having Zoolander in the PAX for a running dominant workout is like bringing your dog for a walk in the park. He runs 3 miles for every one that you walk.

    Krazy Ivan is on for Friday February 5th at 2000 hours. Hope to see you all out there if not for the run then for the F2 afterwards at the Barley Oak.

  • The Stomp 12/29/2020

    Issued the Disclaimer

    Warmup:

    • Side Straddle Hops – 20 in cadence
    • Mountain Climbers – 20 in cadence
    • Windmills – 10 in cadence

    Mosey’d to the track & partnered up. Each group of 2 PAX ran 2 laps at whatever pace they chose. Only requirement was that they had to stay together. After 2 laps were completed, each group of 2 PAX chose an exercise for their group. The exercise had to be between 10 -100 reps, so the idea was each group could choose if they wanted to grind it hard with an exercise, or if they wanted to mainly focus on getting in the miles.

    We had a couple of mins left after we finished, so we hit up some Mary for 2-3 mins & then headed back to the flag for count-off, name-o-rama, announcements, intentions & prayer. Happy New Year, fellas!

  • The Foundry 12/23/2020

    Issued the Disclaimer

    Mosey’d to NOMA

    Warmup:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in candence
    • Hillbilly’s  – 20 in cadence

    The Thang:

    • Bunny hop up the NOMA Steps, run down the steps, 7 burpees
    • Bunny hop up the NOMA Steps, run down the steps, 6 burpees
    • Bunny hop up the NOMA Steps, run down the steps, 5 burpees
    • Continue all the way down to 1 burpee
    • 20 squats / 20 dips until we reached 100 squats / 100 dips
    • 25 flutter kicks in cadence
    • 25 LBC’s in cadence
    • 25 dying cockroaches in cadence
    • 6” 12” 18” ab levels with legs
    • 25 miuntain climbers in cadence  
    • 100 calf raises on NOMA steps on your own
    • 10 Box jumps / 5 dirkins to 50 box jumps / 25 dirkins on fountain

    Mosey To Flag

    Al Gore for last min, then count-off, name-o-rama, announcements, intentions & prayer

  • If It Ain’t Broke…

    YHC arrived on scene to the double flags under the street lamp like a sign reading “Get ready to work!” Better yet, under the flags stood the recently returned Waterpik! We spent a few minutes catching up, very intentionally waiting with eager anticipation for the eventual arrival of Cowbell;) ….And no one else!

    Fair enough – QIC intended the same plan the same as the aforementioned late arrival anyway. After a warm up with 5 sets of x5 Burpees OYO interspersed, the crew took off. As interspersing goes, we figured to get 90 more Burpees in throughout the run, and 5 back at the flag.

    x25 Flutter kicks, Freddy Mercs, and 100 100s later, we circled up, and Waterpik prayed us out.

    Humble thanks for running with the Wacker

  • (H)Eighteen Candles

    File this one as one of those better-late-than-never backblasts…

    Well, young Grover finally hit 18. Yes, it’s still a long road to respect (just ask poor Grundy), but a pretty big milestone nonetheless. We celebrated the day by getting up ridiculously early to put in a little work in some very cold weather. (You know it’s cold when the fully-charged iPhone sitting in your car simply shuts off as a protection measure. Shooter laughs at your protection measures, Apple!)

    As is often the case with these BLTN backblasts, it’s so tardy that I can no longer remember the warmups, the mary, or even the actual pax. Apologies. Knowing my own lazy tendencies, however, I did have the foresight to jot down what we did:

    18 Blocks for 18 Years:

    Mosey eastward on the trace, stopping at every block to do 18X of an exercise. Did one big loop, hitting Jackson, down to the lake, and then back up Lamarque to the Marsh. The exercises were (all 18x):

    1. Merkins (IC)
    2. Lunges (IC)
    3. Squat Jumps
    4. Stone Mountains / CDD
    5. Sister Marys
    6. Monkey Humpers (IC)
    7. T-Merkins
    8. Hello Dollys (IC)
    9. Sit-ups
    10. Peter Parkers (IC)
    11. Freak Nasties (IC)
    12. Burpees
    13. Star Jumps
    14. Smurf Jacks (IC)
    15. Flutters (IC)
    16. Diamond Merkins
    17. Tuck Jumps
    18. Pull-ups

    Personally, YHC was never a big fan of 16 Candles. I think most would agree (except for Cowbell, who has somehow never seen a movie in his life, too busy running probably) that of similarly themed John Hughes movies, The Breakfast Club was slightly better and maybe Ferris Bueller was the best. (Weird Science should also probably be lumped in there.) Hughes pretty much did the same thing in most of these movies, which was to take teenage stereotypes (the jock, the nerd, the outcast, the neurotic, the free spirit, etc) and invert them in some way. He would have had a hard time writing a character like Grover, because the kid is just too multi-dimensional for a Hughes movie. He’s all of those characters wrapped up into one. YHC has really enjoyed getting to know Grover; he’s the kind of guy that, as a parent, you hope your own kids might turn out like. Heck, I’d be happy if they were even half as cool as Grover. So happy (belated) 18th brother!

  • Out of the Shadows

    Imagine Cowbell’s face when he arrived (on time, give the man credit) to the AO to find Waterpik and YHC, fresh out of Covid quarantine, as the only two pax present. Had Hog’s Breath posted (he broke his quarantine spell the day before at the Marsh), Cowbell might’ve just gotten right back in the truck and bounced. But he made it this far, and it was too cold to turn back around, so we got down to business.

    Warmorama: Good mornings, toe touches, SSH, IW’s, torso twists, seal jacks, x10-20 IC.

    YHC is gonna miss the Christmas lights at the trailhead, they’re downright cheerful. And heart warming! And the place is so well-lit! Anyway, the last few times YHC has Q’d, I’ve elected to stay close and enjoy the twinkling lights, and today was no different. Quick mosey around the block to warm up before launching into a long lunge walk down the length of the corridor and around the bend until we reached the stage. At every other column, we would perform 5 burpees, thereby helping Cowbell (the sole Northshore ISI participant) get some in before daybreak. By the time we hit the stage we had 55.

    Once at the stage, we circled up for:

    1. Squats x20 IC
    2. Burpees x5
    3. Jump Squats x20
    4. Burpees x5
    5. Sister Mary’s x20 IC
    6. Burpees x5
    7. Monkey Humpers x20 IC
    8. Burpees x5
    9. Calf Raises x20 IC

    Back to the corridor, where we bunny hopped our way back, stopping at every other column to do x10 merkins. With 110 merkins completed, we knocked out another 5 burpees.

    Our favorite stair-climbing couple has been MIA lately, probably because it’s so darn cold, so we took over their stairs for alternating single-leg calf raises, x5 each step up.

    YHC was ready to head over to the bus stop, my preferred location for bench work, but after spotting the knife-wielding Mr. Perkins sleeping there at the start of the beatdown, we decided to give him a wide berth and chose the benches around the splash pad instead. Time for … more legs!

    1. L leg step up, x20 IC
    2. Freak Nasties, x10 IC
    3. R leg step up, x20 IC
    4. Freak Nasties, x10 IC
    5. L leg Bulgarians, x20 IC
    6. Freak Nasties, x10 IC
    7. R leg Bulgarians, x20 IC
    8. Freak Nasties, x10 IC

    And finally, some standard Mary with Jane Fonda’s mixed in to complete the legorama. Thanks to the guys for posting, when it’s as cold as it’s been lately, it is tough getting out of bed and to the AO. The whole accountability thing works, so I can’t thank you guys enough.

  • Nothing Little About This League

    YHC braved the chilly, chilly temps of the Saturday morn’ gloom and managed to sweat despite the dip in the thermometer.

    YHC was met early by a self-admittedly “tired” Bushwhacker, who still managed to dig up old memories of Saved by the Bell. We were so excited, so excited, so scared to get started, but once we did, a PAX of 18 joined us for a beatdown centered around a baseball diamond.

    Warmup (most in cadence)

    Seal jacks

    Arm circles

    Toe touches

    High Knees

    Cherry pickers

    Imperial Walkers

    Da’ Thing

    After “warming” up, YHC asked the PAX to really stretch their brain and remember their number for a rock to the park, a mosey that was intermittently halted to perform a 10 count of the lucky number’s choosing. Sensing Zoolander struggling to remember “15”, YHC called his number first, followed mostly by odd numbers (see how that worked to remember them, Tanked Up?). Good mix of work, including burpees, shoulder tap/merkin combos, leg raises, various squats, freak nasties, mountain climbers, etc.

    Main Event

    YHC really asked for an extra effort by asking the PAX to remember ANOTHER number from 1 to 4 to break into 4 groups to work their way around a little league diamond in 5 “innings” of work. Each group started at a base, and completed the reps for that base, moving to the next for the next portion of the inning, until all 4 bases were touched, comprising the “inning”.

    1st base – 5 reps each (Innings 1-5 were Burpees, 8 count body builders, T merkins, Diamond merkins, Burpees, respectively)

    2nd base – 10 reps each (Innings 1-5: Apollo Onos, Sister Mary Catherine’s, Makhtar N’diayes, side squats, Monkey humpers)

    3rd base – 15 reps each (Innings 1-5: Jump squats, George Thoroughgoods, Suicide Squats, Peter Parkers, Crab Cakes)

    Home – 20 reps each (Innings 1-5: LBCs, 6 inch drill, Leg raises, Crunchy Frogs, Wife Pleasers)

    Between base mode of transportation? Back pedals, Karaokes, Murder Bunnies (quickly becoming a favorite of YHC), Bear Crawls.

    A mosey back to the flag with a few other 10 reps mixed in wrapped up the beatdown.

    Count off, name-o-rama, announcements, COT closed us out.

    An ever present thank you to everyone for posting and always supporting me and each other.