Category: Backblasts

  • Monday BLIMP Ladder – from Bolt

    Space Cowboy had to call out in IR in Slack which prompted a call for HCs and with that, YHC’s fate was sealed…plates the flag and as 530 struck, the disclaimer was given to the four other pax who showed. Off to the warmup pad for Abe SLOWgodas, R/L Tie Fighters, OH and Seal claps finished with self love before PP/PP, LSS, and MMPGM since the chaos monkey was here. Finish with Morning Calls before heading to JPAX for BLIMP ladder with a crab walk circuit around the two concrete benches before starting the next round, adding a letter/exercise and five reps:
    5 Burpees
    10 Lungers 2:1
    15 Imperial Walkers 2:1
    20 Merkins
    25 Plank Jacks
    30 Squats
    Mosey back to warmup pad for Mary
    1 minute/exercise, pax choice: X factor, reverse plank (hold that dime, boys!), Freddie Mercs, wife pleasers, flutter kicks. COT

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • No Mandevillians – from Jose10k

    An extra hour of sleep and we ran

  • Mothership 2024-11-02 – from Catfish

    Conditions – Warm-ish & Humid, just like a November morning in Southeast Louisiana should be
    The Thang:
    Started with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    SSH x 30 in cadence
    Burpees x 10 in cadence
    Peter Parker Peters x 20 in cadence
    Mountain Climbers x20 in cadence
    8-counts x 10 in cadence
    Moseyed over to the bench area for:
    Alternating leg step ups x 20 in cadence (8-count)
    Derkins x 20 in cadence
    Bulgarians (right leg up) in cadence x 20
    Irkins x 20 in cadence
    Bulgarians (left leg up) in cadence x 20
    Burpees x 10 in cadence
    SSH x 20 in cadence to keep the heart rate up
    Moseyed to the grass for a burpee suicide. PAX started with 5 burpees, ran to 1st tree, then 5 burpees, then to 2nd tree, etc. until the 4th tree, then 5 burpees to conclude.
    Got on sixes for:
    Flutter kicks x 20 in cadence
    LBTs x 20 in cadence
    Leg lifts x 20 in cadence
    Bear crawled along the sidewalk to the parking lot, circled up for Shoulder Taps x20 (in cadence), then did a truncated round of Jack Webbs where we did 1, 2, 3, 4, 5, and then 10 merkins, with a corresponding set of double the number of air presses. Then SSH x 20 in cadence to keep the heart rate up.
    Moseyed over to the corner by the sculpture garden for:
    Rocky Balboas x 20 in cadence
    Burpees x 10 in cadence
    Moseyed over to the back of the museum, grabbed a people’s chair and did 20 air presses (in cadence), then 20 bonnie blairs (in cadence), then back to a people’s chair for 20 seal claps (in cadence).
    Started making our way back the way we came, grabbed some rocks at from the rock stash and went over to the grass for:
    Shoulder press x 20 in cadence
    Rows x 20 in cadence
    Dropped to the grass to do another Jack Webb set w/ 15 merkins and 30 air presses, then back on the rock for curls x 10 in cadence. Then a set of 8-counts (x 10 in cadence), and then dropped the rocks off.
    Moseyed over to the parking lot and lined up. Did a dead sprint to the other end with 5 burpees at the end. Then from there did a dead sprint to the far end and back with 10 burpees at the end.
    Back to the flag for COT.

  • Halloween 2: Brick or Crete – from Paradox

    It’s been a minute since YHC has gone full “get off my lawn” but nothing brings out the rose colored glasses quite like a good Americanized holiday so just hear me out.
    (If you can imagine me in a rocking chair with a pipe, jorts, mason jar, and a sleeveless Skynyrd shirt then it will help)

    Here’s the simple fact to address today boys…Trick or Treat has gone soft. I see you nodding at home. You have all seen it. Full sized candy bars, watered down jump scares , all treat with no trick. Amazon stock costumes that were 2-day shipped cus their parents forgot . Is this KitKat sigma or will I have to use your Skibidi? Does my hulk have enough Gyat for you?

    Where do we draw the line?

    Back in myyyy dayyy you got dropped off to “go work the hood” with a home made power ranger suit that was a red hoodie and a piece of rope for a belt and when you stepped on a porch the response could be anything from grandmas cough drops to a full R- rated murder simulation. Your jr high janitor dressed as a zombie and loaded on 5 bud heavies may grab your ankle as you run from the yard. You fled with a single kernel of candy corn and your life intact then you reset and head to the next house. Adrenaline in its purest form right there in the fall of 1995.

    And so today YHC says enough is enough. This is where I put my untethered hulk foot down.
    For 45 minutes we would harken to the days of old and restore the mystery of trick or treating .

    Duke!!
    Put down that Chinese menu and roll the footage! It’s the Halloween beatdown.

    8 pax strong at the Den which had been prepped and ready for Popeyes mayorial campaign rally later in the day. His 3 pronged platform has a massive following already but I’ll lay it out for you:
    1. bbq 2. Beer 3. Reduce unnecessary emails.
    (People with follow up questions are asked to leave)

    The pax pivoted to a well lit corner setup for the usual warmups as YHC arrived in full flex and had early concerns for vasoconstriction in my nether regions. They say you should dress for the job you want (more on that later) and while I’m not sure what that means for YHCs career our other costumed hero’s wanted a clear vision for their players and an infinity and beyond buzz from their drugs.
    Fred Lasseauxs whistle threatened to lead the beatdown all by itself but YHC pushed through and we got to the thang.

    ***Hidden Costume Honorable Mentions:
    -Goose as an alpha male that loathes a soft cadence

    Brick Indian Run
    Drop to 3 brick stars jumps while we got a good lather of Haloween tunes and YHC tried to drop a few lyrical hints for later.

    Da Thang

    Brick or Crete

    Each pax would experience the adventure of uncertainty and pick 1 ticket from the bucket.
    A few on there we didn’t get to so you can appreciate them now in the safety of your snuggy.

    B- Brick
    C- Crete
    L- Lyrics
    T- Trivia

    BRICKS
    1. Brickicide – Brick Release Merkins
    2. Brickicide – Brick SSH
    3. Brickicide Brick Star Jumps
    4. Let the bodies hit the Floor (plank – donkey kick on bodies , merkin on counts)
    5. Brick Thriller – brick burpees and side lunge brick raises on song

    CRETES
    1. When the Saints Go Marching In
    2. P1 OHP p2 run a lap around field
    3. 50 curls
    4. 50 skull crushers
    5. 10 saint makers

    LYRICS
    Incorrect guess will add 5 reps (5 guesses max)

    L-1Thriller
    L- 2 Superstitious
    L- 3 Werewolves in London

    TRIVIA

    T 1 Which Celtic festival did our modern customs of trick/treat and costumes originate ?
    (Samhain )

    T-2 In France this costume is illegal to wear over the age of 13 .
    (CLOWN)

    T 3 National retail federation names these the perennial number 1 costumes . One for adults , one for kids.
    1- witch
    2- princess

    Notes:
    -The pax burned up those two mosey breaks early and as predicted performed honorably in the trivia and lyrics divisions.
    -Saintmaker debut didn’t make any immediate Saints and may have destroyed a few friendships.
    -YHC lost his bricks in the Bermuda grass triangle of center field so often I think HS was chunking them when I wasn’t looking.
    -Brickicides might be my new fave routine. Def sequel material.

    We geared up and finished with a traditional “brick stabbed a guy with a trident” sprint to the flag to hide the evidence.

    Animal to Uncle Ronnie for his curling prowess.

    COT and HS prayed us out

    Thanks for monster smashing with me fellas. Grateful to lead.

    A Full Size Dox of Chocolates

    The Zordon Problem

    Ok, I’m officially off my soap box.
    I’ll put the pipe and mason jar up until next year. (Don’t take my Skynyrd shirt though )

    We’ll just let trick or treat be on probation for now. But here’s something for your coffee break.

    Every fall when it’s costume time I think back to the magical years of childhood where, for a few moments, it felt like I could actually become the red power ranger. Sure, Part of me realized that there may be far better career choices (stupid left brain) but the part that dominated YHCs psyche in 1995 was like “hey, I’m pretty decent working with others , the sword skills will follow right ? ”. But even with the gear, the attitude and the ninja skills I realized as a deflated 7 year old the real hard truth:

    I didn’t have a Zordon.

    As a quick crash course for the elders , Zordon was that floaty head guy that was responsible for fitting all the Power Rangers with their range of powers. He was essential for morphing Californian teens into legends of after school tv.
    So I had a clear goal and all the tools but realized I could ninja till ninjafinite and with no Zordon I would never don the red helmet. A real problem I couldn’t solve so I moved on to more immediate returns like bass fishing and Pokémon.

    I’m reminded of this , mostly , due to CS Lewis. Because at a certain time of my life this is exactly where I was “stuck” with Christianity. I had the mess that I knew my own self to be (a ratchet costume at best) on one end and the goal of being Christ-like (da OG Red Power Ranger) on the other end. Between the two seemed to be a mountainous gap of “well I’ll try to white knuckle it” or lots of “ it sure seems hopeless”.

    But CS Lewis’s book “Mere Christianity” helped to change this problem for me in a very powerful way. In the chapter “Let’s Pretend” he lays out the groundwork for truly being little Christs. You guys know I’m not much of a paraphraser so I’ve provided the two areas from the chapter that really brought this home for me:

    “You see what is happening. The Christ Himself, the Son of God who is man (just like you) and God (just like His Father) is actually at your side and is already at that moment beginning to turn your pretence into a reality.”

    “ It is not a question of a good man who died two thousand years ago. It is a living Man, still as much a man as you, and still as much God as He was when He created the world, really coming and interfering with your very self; killing the old natural self in you and replacing it with the kind of self He has.”

    There was the solution to the Zordon problem.

    We will never get there on our own or with purely human help but only with Him.

    Slowly and sometimes painfully morphing our make believe into His reality.

    Transforming our ambition into His will .

    Injecting our fears with His own Love.

    We are called to Put on Christ and my hope is it’s the last true costume we’ll ever need.

    SYITG
    Dox

  • The Walls of Jericho at the A1c – from Einstein

    Rain at the A1Cc on this All Saints Day ~71 degrees

    Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
    hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.

    The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details

    7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
    as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.

    The exercises:
    7 burpees
    7 squats
    7 star jack jumps
    7 backward lunges (2is1)
    7 merkins
    7 obliques left side
    7 obliques right side

    We all worked up a good sweat.

    Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
    Very inspiring

    Mary: finished with a 40 second plank as time expired.

    Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.

    BBQ introduced the pax to his new car – a “noice” looking Subaru.
    According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles.

  • Okwataween – from Squints

    Mosey to the Fountain

    Warmup


    Side-Straddle Hops (SSH) – 15 reps

    Abe Vigodas – 10 reps

    Arm Circles Forward – 10 reps

    Arm Circles Reverse – 10 reps

    Seal Claps – 10 reps

    Side Steps Across the Lawn

    Peter Parkers – 10 reps

    Shoulder Taps – 10 reps

    Thang 1: House of Pain

    Mosey to the House of Pain, then 3 rounds of:


    Pull-Ups – 30 seconds

    Dips – 30 seconds

    Derkin Push-Ups – 30 seconds

    Thang 2: Slam Ball Timer

    Mosey back to the Fountain. One Pax member takes the Slam Ball up the levee (5 slams at the top) while the other Pax perform:


    American Hammers

    8-Count Body Builders

    Thang 3: Core & Leg Burnout

    Three rounds, 30 seconds each of:


    WW3 Sit-Ups with Slam Ball

    Jump Squats

    Monkey Humpers

    Mosey back to the Flag for COT

  • All Hallow’s Eve – from Charmin

    KB and YHC pulled up at a little before 5:20 to see a herd of runners running away from the proverbial flag and all of their cars taking up valuable parking space. The days of a Lakeview Clown Car were apparently over.

    With just KB, Vagabond, and YHC at the flag at the start time we felt a rumbling, before we knew it, the herd had surrounded us. It felt like a reenactment of the Mufasa Death scene in the 1994 classic, The Lion King. Before we realized what had happened Vagabond was taken away and the herd had left.

    KB was nursing a sore ankle and not to leave a fellow pax behind, we went to his car to lift some heavy things. Turns out, the heavy things included, but is not limited to:

    a bike
    a 80 lb sandbag
    20 lbs of laundry (unsure if clean or not)
    a 65 lb kettlebell
    a 15 lb ruck weight (this was found in the pocket of said laundry)
    and some manner of creature that I dare not describe.

    After lifting some of the weights around, Triple showed up; apparently he sensed the dirty laundry.

    Nearing the end of our weight lifting session, we could hear the lackadaisical languishing of the runner herd; apparently they could start 10-15 minutes before hand, but could run all the way to 6:15.

    We ended up with 16 Pax including Vagabond who reappeared unharmed (or rather no worse off than before)

    COT involved some education on today’s festivities originally being called All Hallow’s Eve referencing All Saint Day tomorrow and continuing on to All Soul’s Day the day after.

  • Let’s get the Band back together!! – from Shooter

    With a late afternoon text to Steve and YHC, ole Wacker got the Band back together. While it’s been awhile since the 3 amigos from Mandeville had the chance to post at the Gipper. The morning would prove we could pick right back up like we hadn’t missed a beat from past car pooling.. That is what YHC loves most about F3.. These fine fellows are truly brothers from another mother that I am privileged to share the gloom with..
    Besides, the Gipper has always been my favorite AO even if we sometimes get a little hate from BBQ the “Chef” fan in the group..
    We arrived 10 mins early so we tackled a prethang mile and then returned with 5 HIMs assembled.

    We took our time with a warmup of a bunch of regulars all 10IC.
    GM, Cherry pickers, arm circles, Toe Touches, Imperial walkers, Hillbillies, seal jacks, Abe Vogadas.

    Retrieved our coupons and utilized the breezeway.

    R1 Curls for the girls
    10 OYO for each PAX while the rest held half curl positions.
    When finished 20IC as a group.
    R2 Rows for the …….
    10 OYO for each PAX while the rest held half hold.
    20IC as a group.
    R3 10 OYO overhead presses each PAX held overhead coupon hold.
    20IC as a group once around.

    Moseyed to the justice center and partnered up. Partners luged up and back down backwards. R/R while the rest did core.
    Moseyed to the other side for bunny hops up and reverse bear crawl down. Rest of PAX held Al Gore..

    R4 5 OYO kettle swings while PAX held coupon Gore and finished with 10IC kettle swings.

    R5 20 OYO chest press while PAX held rifle.
    40IC to finish.

    Returned coupons and finished with 20 OYO LBCs..

    Appreciate the chatter and the post gentlemen and until the next Gloom. 👍🏼👊🏼✌🏼!!

  • The One and Only – from Charmin

    Waking up this AM, YHC could feel the fartsack calling, however, knowing that there would be other PAX in the gloom was the motivation needed to beat the battle of 15 degrees.

    That would be proven untrue at 5:30. Realizing that there wasn’t any mublechatter the night before, YHC stepped up to lead since no one else was.

    The PAX moseyed over to JPAX and did the following warm-o-rama:

    10 Abe-Slow-Goda/Pendulums
    10 second hold for Arm Stretches (Both Sides)
    16 Arm Circles, Forward & reverse.
    10 Seal Claps
    10 Overhead Claps
    10 Chinooks
    10 MNC’s (I’m sure the bystanders enjoyed this).

    The Thang:

    1 minute on/1 minute off
    3 Rounds of Merkins, Right-Leg Step Ups, Left-Leg Step-Ups.

    Downtime was used to gather some facts for a future beatdown when other Pax are present.

    Mosey on over to the Stairs for 3 sets of Uphill Bearcrawls and KnOT walking down.

    KnOT walked all the way back to the warm up pad for about 10 minutes of Mary which consisted of:

    10 x BBSU
    10 x LBC
    10 x Dying Cockroaches
    10 x SLWP (each leg)
    3 x 10 sec hangs
    30 second plank

    COT: Brief and to the point.