F3 New Orleans

Category: Backblasts

  • Quick Steppin’ and Some Core Work

    In the upper 40’s, the gloom was chilly enough that YHC wanted to get the blood pumping as quickly as possible. And so….

    WARMORAMA

    High tempo start with: High knees, Butt Kicks, SSHs, Torso Twists, Imperial Walkers, Windmills, and some High Skips.

    THANG

    The PAX took off running the usual route, and after half way, started to slowly segregate with YHC and Bird, Waterpik, Hammer, and Pelican, and Shooter and Akbar grouping up respectively.

    MARY

    Upon returning to the MULTIPLE NEW SHOVEL FLAGS, the PAX congregated around the fitness equipment for some significant core challenges OYO:

    100 LBCs

    100 100s

    80 L E2Ks

    80 R E2Ks

    50Flutter Kicks

    COT

    Hammer’s 1000 Burpee Challenge is nigh upon us, so bring your A game. Whether just in the gloom or additional meet-ups with lagniappe F2, Saturday will not be one to miss – especially with the long-awaited return of Maximus the Invincible , Tank! (Full disclosure, Bushwacker will be out of town)

    Bird prayed us out and we all fell out into the dawning day to tackle our challenges, come what may.

    Thanks for always showing up guys. I’m consistently humbled and motivated!

  • 5 Years, and the ABC’s of F3

    5 years ago today was my first F3 post at the Birdcage. It was a cold dark morning and the rain was coming down hard. I texted @Captain Morgan (who EH’ed me) at 5:00am to ask, “Are we really working out in the rain?” You know the reply. @shorty was the Q and it was an Aquaman-themed beat-down running around Audobon Park and doing Merkins, Lunges, and Squats in puddles. At one point halfway through, some guy (@reluctant-yankee) said, “There’s an FNG out here today?!?” @amnesty named me Walleye after a Minnesota freshwater fish working out in the rain.

    Today, 12 other F3 Brothers joined me at City Park for my 5-year anniversary Q. Like all of you, F3 has fostered core values in me that makes me a better man and keeps me coming back. It is a true brotherhood and extended family with like-minded men with similar ideals and goals. So today I tried to express my gratitude for F3 with a workout focused on my ABC’s of F3. 5 sets of 5 exercises for 5 great years. The usual disclaimer and off we go.

    Warm-Up COP:

    • SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Windmills x 10 IC, Self Love x 10 IC, Mountain Climbers x 20 IC

    Indian Run to the end of Roosevelt Mall for COP #1:

    “A” is for Accountability. F3 makes us accountable to ourselves and to each other. Signing to Q, jumping in the Lakeview Clown Car, or promising a friend to post keeps us accountable to each other. Setting that alarm clock to get out of bed and show up keeps us accountable to ourselves. We start the day off strong with accountability to ourselves and others, and we take that accountability into our day to be better men and help those around us.

    • Abe Lincoln’s (aka hand release merkins) x 20
    • Aiken Legs (squats x 20 IC, lunges x 20 IC, Bonnie Blairs x 20 IC)
    • Albatross Wings (arm circles x 20 IC, reverse circles x 20 IC, seal claps x 20 IC, overhead claps x 20 IC, Moroccan nightclub x 20 IC)
    • Alabama Ass-Kickers x 20 IC
    • American Hammer x 20 IC

    Indian Run to the front of NOMA for COP #2. (At this point, YHC realized 20 of each exercise was going to run time out fast. Down to 10 reps each.)

    “B” is for Brotherhood. F3 truly is a Brotherhood. We treat each other with dignity and respect. We push each other, support each other, and raise each other up. And we support our communities with efforts like Food for the Front Lines, City Park Clean-Up, Hurricane relief efforts, and many more that the men of F3 organize and lead.

    • Body-Builders (8-count body builders) x 10 IC
    • Bay City Scissor Kicks (8-count with 4 vertical kicks and 4 horizontal kicks) x 10 IC
    • Bearcrawl Merkins x 10 IC
    • Big Boy Sit-Ups x 10 IC
    • Burpees x 10 OYO

    Indian Run to the Foundry for COP #3:

    “C” is for Camaraderie. Mutual trust and friendship among people who spend a lot of time together. The friendships created through F3 Fellowship is what keeps me coming back. We will always have each other’s backs. Whether I see @shorty trick-or-treating on Halloween, @amnesty at Christmas Eve mass, @reluctant-yankee at a Mardi Gras party, @kuch at the ballpark, or @douille at the Saenger, it’s an instant smile and quick catch-up. We support each other’s businesses and pitch in to lend a hand when needed. That’s friendship.

    • Catalina Wine Mixers x 10 IC
    • Country Crabs x 10 IC
    • Carolina Dry Docks x 10 IC
    • Crunchy Frogs x 10 IC
    • Copperhead Squats x 10 IC

    Mosey to the Children’s Museum for COP #4:

    “D” is for Dedication. Dedication to make ourselves better, each other better, and our communities better. Participation in events like Run Ranger Run, the BlueRidge Relay, or the IPC makes us all stronger. Community outreach and disaster relief makes our communities stronger. And fundraising efforts makes our country stronger. Dedication to a good cause.

    • Derkins x 10 IC
    • Dogs (Bird Dogs) x 10 IC
    • Dr. W x 10 IC
    • Dips x 10 IC
    • Donkey Kicks x 10 IC

    Indian Run back to the flag for COT:

    “E” is for Encourage and Enable. We encourage each other. @saban texted me last week to make sure I was OK after I fart-sacked a couple workouts. @kuch and @high-rise texted me to check in after I had surgery to remove kidney stones 2 months ago. We lift up intentions and prayer requests for injuries and illness for Pax and their friends and family. And we enable each other to grow. Through example we enable the men of F3 to be leaders amongst ourselves and in our community.

    • “E” was supposed to be Elevens, but we ran out of time. So we took eleven seconds to reflect on how the ABC’s of F3 (Accountability, Brotherhood, Camaraderie, Dedication, Encourage and Enable) can make us better men each and every day. Count-off, name-o-rama, announcements, intentions, and a prayer of gratitude.

    Thanks to all my F3 brothers for the friendships that have grown over the years. #SYITG

    Walleye

  • Your Burpees are Served

    Your Burpees are Served

    YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.

    • SSH IC x 31
    • HB IC x 20
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Peter Parker IC x 20
    • Mountain Climbers IC x 20
    • Arm circles, IC x 24 total

    With the Warmup complete, time to get busy! EMOM style!

    • 10 Burpees x 10 minutes, the quicker you finish the more rest you get!

    Four Corners is next. Start at the corner of the Goal line and the end zone.

    • Catalina Wine Mixers IC x 10
    • Lunge walk 100 yards to next corner
    • Crunchy Frogs IC x 15
    • Bear Crawl 53.3 yards (160 feet) to next corner
    • Low Slow Squats IC x 20
    • Lunge Walk 100 yards to next corner
    • Merkins IC x 10 x 4 count
    • Bear Crawl 53.3 yards to starting point
    • Jump squats IC x 15

    Ring of Fire

    • Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
    • Rinse and Repeat with Hand Release merkins

    Mary

    • Tin Snips
    • Dying Cockroach

    Mosey back to Flag for COT

    NMM

    • 100 burpees before 6 am is a pretty good accomplishment
    • YHC can never do EMOM alone, it’s good to be held accountable

    SYITG

  • All 7s can be lucky says Grandma!

    YHC scooped up the lead at Grandmas and figured we would stay close to home on this brisk high 40s Gloom. With the likes of our fellow bicyclists in Steve and Russo rolling in the PAX added to others with Pelican and Zoolander as the clock struck 0515.

    Warmup

    Circled the AO with a casual mosey followed by all IC15 SSH, Imperial walkers, Windmills, Cherry pickers, Self-love and Toe touches..

    thang

    All 7s

    7 Merkins, 7 Jump squats, 7 Big Boy sit-ups, 7 columns distance bear crawl and 7 up and down the steps with a mosey back to the start completing 7 rounds. Closed with some Mary all IC15 Little Manny crunches, Hello Dollies, Flutter kicks and 1:30 of Chillcut planks..

    T👋🏼 To Russo praying us out..

    Appreciate the post gentlemen while following my lead and till the next Gloom 👍🏼👊🏼✌🏼!!

  • Listening to the Birds

    (From Bird:)

    Better late than never posting the backblast, fellas.  It took me long enough to Q my first Saturday so it’s only fitting that it takes me this long to put this out, but PAX is always encouraging and won’t let you fall behind.  Thanks to the 22 who posted plus a few guest appearances.

    0610 – Handful of guys posting for the 2-mile pre thang to the end of the lakefront and back.  Q rolls in as PAX is already on the move after strategically placing the buckets for the impending beatdown.  

    0630 – PAX circled up for warm up following the required warnings and disclosures.  Warm up proceeded through side straddle hops, seal jacks, good mornings, windmills, toe touches, and imperial walkers. Cadence on the windmills and imperial walkers was a little quick creating some mumble chatter.  Those big moves are tough first thing in the morning.  PAX dropped to the ground for some fire hydrants followed by 20 pushups, uh I mean merkins, OYO.  

    App. 0640 – PAX mozies to open field past gazebo and fountain to buckets for first phase of workout – 30 for 30 – consisting of 3 rounds of 30 reps of an exercise, 30-yard sprint, and 30-yard walk back (lunge, bear crawl, and backwards bear crawl).  PAX thanked “coach” for reminding them to explode off the line and run all the way through to the end of the sprint!  There was some confusion first round of the walk back which got cleaned up during the second and third.  A few random 10 counts in between rounds kept the PAX together.  

    Round 1

    • 30 Sister Mary Catherines (each leg one), 30-yard sprint, 30-yard lunge walk
    • 30 merkins, 30-yard sprint, 30-yard ?
    • 30 big boy situps, 30-yard sprint,  30  yard YHC calls out “your choice!”
    • Hold plank until all complete
    • Brief forward fold and wide leg forward fold to stretch.  

    Round 2

    • 30 squats, 30-yard sprint, 30-yard lunge walk
    • 30 shoulder taps, 30-yard sprint, 30-yard bear crawl
    • 30 leg lifts, 30-yard sprint, 30-yard backwards bear crawl
    • Hold  low plank until all complete

    Round 3

    • 30 monkey humpers,  30-yard sprint, 30-yard lunge
    • 30 carolina dry docks, 30-yard sprint, 30-yard bear crawl
    • 30 groiners (collective groan amongst PAX), 30-yard sprint,  30-yard backward bear crawl
    • Hold side plank (alternate) until all complete

    App. 0705 – PAX remained in open field for second phase of beatdown spreading out along the seawall for 11s consisting of box jump burpees at the wall and crunchy frogs at road.  First box jump burpee seemed not so bad, but quickly “intensified’ as the PAX got deeper into the 11s.  The “mumble chatter” from the earlier warm up pretty much all subsided at this point as we ground through the phase.  Around 0720, YHC called off the remaining reps as only a few had completed the entire series.  \

    App. 0720 – Following a 10 count to regroup, the PAX mozied back towards the mothership stopping just short and circling up for the final phase of the work.  Final phase started with “failure to launch,” a 10 second countdown in Al gore followed by a jump squat and immediately back to Al gore for a total of 5 reps.  PAX on their six for 20 Russian Twists, LBCs, and Heel Touches (in cadence), and a round of 100s OYO to finish. 

    As PAX counted silently, the sounds of the lakefront became evident. The gathering seagulls began to make their presence known.  As if inspired by his aviary companions, Q (i.e, Bird) leads PAX in a sun salutation a (mountain pose, high mountain, forward fold, halfway lift, forward fold, jump back to plank, chataranga, up dog, down dog).  Q encouraged proper breathing for full effect – inhale rise up, ,exhale forward fold, etc..  Yoga session ended peacefully while the seagulls sounded their appreciation of the reverent moment.  

    App. 0730 – Pax mozies back to the mothership, circles up, and reports out in traditional fashion.  YHC prayed us out.  

    Post Beatdown – Tank, MIA as of late, and like a ghost, runs by on the lakefront as YHC returns to his truck.  Like a man on a mission, he doesn’t stop to chat and continues his journey, later texting to say that he was at mile 13.8 of a 14 mile run!  Coffeeteria was well attended with a guest appearance by Grundy, still recovering from injury.  

    Thanks for the opportunity to lead, guys.  

    Bird

  • Murder Monday (Swolefest 2020-11-16)

    Nice cool morning at the Swolefest with 16 PAX: Thumb War, Belloq, Triple Shift, Walleye, West Nile, YaMamaNem, Breadsticks, Jesus Juice, Kuch, Pop Tart, High Rise, Saban, Heartaquack, Tool, Sheetrock, Catfish (Q).

    Warmed up with SSH, Peter Parker Peters, Mountain Climbers, and 8-counts.

    Rifle carried over to the field for 11s. On the one end, blockpees, then rifle carry to the other side. On the other, crossover merkins (2 is one). Murder bunny back to the other side. Breadsticks destroyed his block in the process, so he and Saban are both officially “block crushers.” This was a real time killer, so stopped about halfway through, then circled up to grab some curls.

    Moseyed to the foundry for stations – pullups, goblet squats, flutter kicks, Chest Presses, and lunges(with block). Stopped at one round due to time constraints, then rifle carry back to the starting position.

    At starting position, did some block-assisted American Hammers and LBBCs. Right on time for COT.

    Appreciate everyone’s efforts today, definitely did some experimentation with the 11s, and I know everyone was positively THRILLED to do Murder Bunnies again. Breadsticks was so thrilled that he murdered his block. Stud!

  • Glorious Return to the Mothership

    Glorious Return to the Mothership

    YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.

    5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.

    Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:

    • SSH x 31
    • Hillbilly’s x 20
    • Abe Vigodas x 10
    • GG x 10
    • Bat wings
      • FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31

    10 Burpees OYO

    Mosey to the tool wall

    • Calf Raises IC x 30
    • Monkey Humpers IC x 30

    10 Burpees OYO

    Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:

    The goal here was to get the Pax wet, then dirty. Mission accomplished…

    • Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
    • Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
    • Run back to the grass and plank and wait for the six.
    • Rinse and Repeat x 3

    10 Burpees OYO

    Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…

    From the Exicon: 1st and 10

    • Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.

    Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):

    • Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
    • Rinse and Repeat with Left leg first IC x 10

    Mosey to the open area of the practice track for some Mary:

    • Dying Cockroach IC x 30
    • Freddie Mercury IC x 10

    Mosey back to the Shovel Flags

    COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.

    NMM

    • YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
    • The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
    • Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
    • The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
    • Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
    • Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
    • Coffeteria was enjoyed by many at Cafe Navarre.

    Thanks for allowing me to be part of such a great organization.

    SYITG

  • Friday the 13th – The View

    What better way to jump back into the swing of things than by signing up to Q.
    4 Pax posted at The Star View on Friday the 13th to pay tribute to Jason, the Star of the iconic 80’s movie.
    Disclaimer given, then mosey to the levee for:

    Warmup – IW, GG. AV, HB, and Bat Wings

    Onto the Main Event:

    J-A-S-O-N

    Jack Webb x 13

    ATM (alternating shoulder taps, tempo merkins, merkins) x 13 each

    SSH Burpees (5 SSH and 2 Burpees) x 13

    OYO run up levee 3 burpees run back down x 13

    Never surrender (genuflect) x 13 left leg x 13 right leg

    That was Jason……

    Finished with Mary!

    Good times!

    NMM

    • Apparently Jason from Friday the 13th likes burpees
    • Jack Webb’s then ATM’s back to back was regretted immediately…
    • We had as many flags as Pax!

    Thanks for posting with me today! I’m blessed to be part of such an amazing group that supports and helps one another!

    SYITG

  • Friday the 13th

    It was a cold, chilly morning. So YHC decided to get up early and run sprints on top of the A1C. I sprinted the long path, walked the short. It was good to get the heart rate up. I was happily surprised to see Moby show up a bit early. He quickly joined in with me. After awhile, Einstein rode up on his bike, quick look at the clock, and it was 5:15.

    Warm up: Toe touches, torso twists, and self love. We moseyed to side of the parking lot and did Lieutenant Steve’s. 2 lounges, 1 squat, 4 lounges, 2 squats, etc…all the way across the parking garage. We then did 4 corners: 7 burpees each corner, 14 hand release Merkins, 21 squats, 28 lbc’s. The alarm went off, and I had to leave. It was a pleasure leading y’all this morning. SYITG.

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.