F3 New Orleans

Category: Backblasts

  • The W.A.S……….

    With the return of Steve and Hogsbreath from quarantine the Marsh had a nice showing of 6 PAX. Our Editor and chief of emails sir Wacker, so eloquently mentioned the Fartsack in the weekly blast that he took it to heart and sacked yet again. Was it the cold 🥶? Perhaps it was the rain 🌧 that did it? One only needs to wonder whether the influence poured over to the reliable postmaster Cowbell? Nevertheless the YHC kept in consideration the conditions and built the beatdown under the protection of Mandeville’s overhang at the Marsh.

    warmup

    15IC Imperial walkers, SSH, Windmills, Toe Touches, Butt kicks, High knees and Torso twists.

    thang

    Two workouts from the Exicon. First was the William Wallace with Coupon. P1 held variety of planks and core exercises while P2 took center court for reps of 10 and 20. Reps of 10 8 count body builders, squat thrusters, kettle swings and alternating one arm elf on the shelf. Core plank, chill cut, left and right arm high. Reps of 20 chest press, curls and overhead press. Core Nolan Ryan’s left and right and reverse plank. Upon completion stayed partnered for The W.A.S.H. PAX able to get through the S. Instead of cumulative count all reps on OYO while partner ran suicides free throw, half court, free throw and full court. Rep count was 50 Hand release (instead of wide arm Merkin), 100 American Hammers and 150 step ups (75 each leg). With time expired PAX circled up for namarama, announcements and COT as YHC closed us out.

    Appreciate you men posting in unfavorable conditions and following my lead!

    👍🏼👊🏼✌🏼 Till the next Gloom!

  • The dynamic duo at the A1C!

    All week I heard about the low turnout to the beatdowns, but I was positive that I could get some out to the A1C. Maybe it was the weather, maybe it was Corona, maybe it was the current state of affairs, or maybe it was my breath? It was just me at 4:45 doing laps, getting in an extra workout for the 75 hard ( which is a pain in the ass), waiting on the arrival of somebody to join me in the chill. Holy crazy BBq batman, he showed up! I knew my partner in crime, my side kick would show. The dynamic duo was back together, ready to kick butt at the A1C. It was a Tobata morning, 45 seconds of an exercise, with 15 second break. We did it round robin style (get it, Batman and Robin. I crack myself up). Merkans, leg raises, squats, lunges, scorpion kicks, lbc’s, hillbillies, and other exercises back and forth. The conversations were great, the exercises were great. And as BBQ stated, if you start with F3, your day is off to a great start. See y’all in the gloom.

    P.S-whatever your reason for not making it out to a beatdown this week, I get it and understand. However, we are stronger and better together. Let’s try and post at least once during the week men. God Bless and Happy Friday.

  • Running with the HIM or Burping with the Weagle

    Running with the HIM or Burping with the Weagle

    10 men arrived to continue their lifelong journey to impact their families and community for the better with a strength building workout at the Wally Run/Weagle. Six high impact men took off for the traditional Wally Run. Four men remained for the low impact Weagle. YHC ran, so he was unaware of what the low impact man did for 45 minutes, but all the talk with the inclusion of 120 burpees thanks to the leadership Frac Sac.

    Th Pax closed with the count-off, name-o-rama, and prayers lifted up especially for Kimchi as we pray for the peace and grace of God to comfort his family during this time of loss.

    – Rev Sox

  • Today Grover became a man but Bushwacker was busy counting sheep!!

    Q learned a valuable lesson today, some become men while others stay snuggled in their fluffy sheets and count sheep. Missing one of my carpoolers for legitimate reasons is acceptable, however missing another because of a pre warning to bring gloves is another. Enough beating up on the Sir Wacker for now, although something tells me Cowbell will make sure to remind a certain someone of there absence. After all we can modify and intensify as one PAX Grover demonstrated this Gloom by breaking into a new world of couponing and selected a FULL coupon for this beatdown. Great job young PAX and welcome to manhood…. Maybe you could lend your old coupon to Wacker when he awakes 🤣.

    Warmarama

    10IC Good mornings, Arm circles, Air presses and SSH.

    20IC Windmills, Mummy kicks and Imperial walkers

    thang

    Gathered coupons and proceeded with 2 Indian marches over to the courthouse. Circled up for 4 exercises 20 count on all OYO curls, tri-extensions, squats and rows. Moseyed up and down the ramp returning for a round of 10 count OYO block clean and thrusters, elf on the each side and 8count bodybuilders. Up and around.

    Stretched the distance to the street where the PAX partnered up for 200 cumulative count chest presses while P2 moseyed up intensifying up each step and returning with a sprint to pickup count.

    Next up kettle swings 100 cumulative while P2 bear crawled a quarter distance then alternated shuffling up/down steps and sprinted the return. With 10 mins remaining PAX returned the same way it left Indian march back.

    Finished up with

    25 OYO Merkins (Akbar) 45 or 65 ??

    25 OYO Plank Jacks

    25 OYO 2=1 Mountain climbers

    25 OYO Donkey kick ups

    25IC LBCs and NO Cowbell crunchy frogs but 2=1 Flutter kicks.

    👏🏼👏🏼 To Grover stepping up and pushing himself with the larger coupon and after all was said and done he smiled and said “It wasn’t that bad after all.”

    The hate/hate lad prayed out the PAX on his way out into manhood 👊🏼!!

    Appreciate the opportunity to lead and sub in for Einstein with wishes of a speedy return sir!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • B.O.M.B.S.(Bring Out More Brethren Soon)

    YHC arrived to a ghost town at Grandmas on this Gloom. His only hope was satisfied with the always reliable, however always right on time but sometime late Cowbell. Q decided to keep it simple and stay around the corridor.

    Brief mosey around trailhead to get the blood flowing. 20IC Imperial walkers, Grass grabbers, Windmills, Cherry pickers and atm circles.

    B.O.M.B.S

    50/100/150/200/250

    Burpees, Overhead claps, Merkins, Big Boy sit-ups, and Squats with Cowbell closing with lagniappe on the Squats taking us to 300.

    Split 6 columns with 5 Donkey kickoffs performed followed by Bear crawls to each column R/R x6. Closed with Mary 20IC LBCs, Flutters, 100s and Crunchy frogs then 10 Merkins OYO to close.

    Appreciate the post Cowbell and not having the Q go it alone on this Gloom! YHC closed with COT.

    Till the Gipper 👍🏼👊🏼✌🏼!!

  • Holiday Sweet 16 Countdown

    Warmup:  SSH, Windmill, Hillbilly, Imperial Walker, Peter Parker, Parker Peter, Alternating toe taps, Arm Circles

    Moseyed across bridge and back to base of concrete apron across levee

    THANG: On December 16th, we counted down from 16 reps apiece in each circuit (16, 14, 12, 10, 8, 6, 4, 2)

    • Burpees base of levee
    • Lunge walk up levee
    • Wall alternating hand plank-ups at top of levee on pumping station levee wall
    • Chair air presses
    • Big bois at base of other side of levee
    • Return to start

    Circle up to close:

    • Modified jack webb with merkin and superman
    • Ring of fire:  Al Gore + Imperial squat walker
    • Ring of fire:  Monkey humper

    Mary:  Freddy mercury, Boats, V-ups, LBCs, Flutters, Dying cockroach, Plank 60s COT, sharing and prayer for us to be better men and to think of one person we could help (make a difference for) during the holiday

  • 2 pax are 10x Better than 1

    Planted the flags and started workout alone.…. but was energized to see Mahatma mosey across the levee a little after the start.  Was admittedly dreading a solo workout the day after Christmas in the cold and wind.

    Warmup:  SSH, Windmill, Hillbilly, Grass grabber, Mountain Climber, Peter Parker, Arm circles

    5 Burpees atop levee, Moseyed to street, 5 burpees, Picked-up coupons and moseyed back to levee, 5 burpees, then onward to pumping station concrete pad

    First Thang:  Declining rep count for each circuit of four exercises 30, 25, 20, 15, 10, 5

    • Sit-ups
    • Imperial squat walkers
    • Bench press
    • Rocky balboas

    Moseyed ‘cross the bridge and back, and planked 60s to recover

    Second Thang:  Declining rep count for each circuit of two exercises 8, 7, 6, 5, 4, 3, 2, 1 over levee

    • Thrusters with coupon at base of levee
    • 5 Bobby Hurley atop levee going each way
    • 8-counts

    Mary:  windshield wipers, LBC, Hello dolly, flutters, American hammer

    COT, prayer of thanks and for intentions

  • Holiday Black Jack Mile

    ‘twas December 21st so we did 21 exercises, 21 reps apiece, around the 1-mile jogging track carrying rock

    Warmup quick – quick SSH, grass grabber, windmill, arm circles

    Moseyed with rock to 7 stations:

    Station 1

    • Alternating merkins R/L
    • Side squat with rock dip
    • Flutter with rock

    Station 2

    • Rock overhead situps
    • Rows
    • Squats w/ rock

    Station 3

    • Alternating step-ups
    • Dips
    • Decline shoulder taps

    Station 4

    • Thrusters
    • Curls
    • Wife pleaser w/rock

    Station 5

    • Kettle bell
    • Russian twists
    • Hello dolly

    Station 6

    • Plank roll / push rock back and forth r/l
    • Bench press w/feet elevated, legs straight
    • Lunge over hill 21 steps

    Station 7

    • LBCs
    • Al Gore with rock held straight out 21s
    • Bear crawl 21 steps

    Mary:  dying cockroach, Freddy mercury, J Lo, more LBC

    COT, prayer of thanks for Christmas

  • New Year’s Day

    16 men arrived at the top of the A1C, some still waking up from late night festivities. 7:00 o’clock and the workout started. SSH, grass grabbers, ic, 20, then 21….get it?!?!? Self love, t stretches (ackbar and Bushwacker favs) . We moseyed to the corner for the repeat of the first F3 beatdown. Our motification was the lap, down the stairs and then up through the parking garage. Then we did a Dora, meridians, squats, and lbcs 100, 200, 300 while partner two pick pocketed across the parking lot, and jogged back (a waterpik created exercise). Then we finished with some Mary, no crunchy frogs cowbell. COT then turbo prayed us out. Then off to bbqs for a great breakfast and a great F2 opportunity. Thanks for allowing me to lead on such a beautiful morning.

  • Good numbers at the Scramble with lots of regulars out and a Southshore visitor to boot!!

    YHC arrived on this Gloom with 2 shovels planted and another streaming across the parking lot ready to be planted. In the darkness a glow of Jose10k and his neon shirt reflected back at the Q, as if I were staring in the mirror or Steve had made the fastest quarantine in the COVID 2020 era to close the year.. There were no special plans for the day, however I knew once I saw Gideon from the Southshore my mind quickly kicked in and doubled up a previous agenda laid out by Waterpik a few weeks back. Instructions were simple following a slight warmup of 10IC Grass grabbers, Windmills, Toe Touches, SSH, Butt kicks and high knees. PAX was required to complete a 100 Merkins, 100 Mountain climbers 2:1, and 100 Jump squats along the 5k standard route done in any rep of variety chosen by each PAX. Returned with a few mins to close 10IC Crunchy frogs, flutter kicks and 100s..

    Appreciate another year shared with the F3 brethren and the accountability each of you bring to the beatdowns.

    Grateful to Gideon for his post and sharing great perspective on what each of us as leaders in our community brings. How we should continually be looking for opportunities to share with other men that are out there as sad clowns and just need that little push of encouragement to get out in the Gloom and will certainly become better men for doing so..

    Q closed us out with COT!

    Until BBQs southern breakfast 👍🏼👊🏼✌🏼!!!