F3 New Orleans

Category: Backblasts

  • Audible at the Scramble

    YHC decided to change up the routine slightly at the Scramble in the Gloom. Each Pax had to complete 50 merkins, burpees, and squats during the course of the 5K. It was good to see Mathlete make a surprise appearance, even though he said he wont be coming back when he learned the Scramble was our running AO.

    It was good to share the streets of Old Mandeville with you, men! As always, it was my privilege to lead you guys this morning. Y’all push me to become a better man every time I am with you.

    Thanks to Steve for praying us out.

  • Look Mom! I’m Three!

    YHC turned 3 in F3 years on November 11th, but he forgot of this momentous day last month. Having his memory jogged a few days, his next Q at Whoppie on December 2nd was set as the day to celebrate. And there is no better way to celebrate one’s third anniversary with F3 than a workout fit for a three year old.

    Warm-Up

    SSH – 33

    Peter Parkers – 20

    Imperial Walkers – 20

    Annies – 20

    Batwings – 60 arm circles

    Smurf jacks – 20

    The Thang

    Diego – the Pax moseyed a distance from the flag for a new Diego themed workout. The Pax needed to travel and for Diego’s animal rescue. On the way, the pax needed to travel to the flag by blending in with the animals in the area. Whatever animal name shouted out by the Q would be the exercise the Pax would need to do as they traveled to the flag. The Q alternated between calling out bear crawls, duck walk, alligator crawl, and crab walk.

    Dora – standard Dora with 100 burpees, 200 LBCs, and 300 jump squats as one’s partner ran up and over the levee while the other knocked out the exercises

    The End

    The Alabama Motivator

    Run – the Pax ran to the end of the bridge for a prayer of praise to the Creator for the beauty of His creation

    Run – the Pax ran back to the flag for the Count-Off and Name-O-Rama

    It’s been an incredible three years of F3 with the best friendships a man could ask for, physical testing like I never expected to be able to endure, strength for life’s journey outside of F3, and the endurance to push through pain and injury. Thank you men for three years!

    Rev Sox

  • Playing the hits

    After some back and forth as to who would Q The Foundry today, I was summoned by the unwritten F3 by-law that if a Q is unable to attend then I will Q. I think I may need a lawyer for this but Kuch is the one who wrote said by-law so it’s probably pretty air tight. Anyway 8 PAX joined me in the damp cold morning. Since this was a last minute Q I opted to do some research and select some routines from previous beatdowns that I had Q’ed.

    Warm up:

    Mosey around the traffic circle at the end of Roosevelt Mall and stop in the middle of the intersection outside the entrance to the practice track. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 IC each
    • Hillbillies x 15 IC

    Tha Thang #1:

    I opted for a socially distanced Route 66. While in our circle from warm up 1 PAX would run to a bench on either side of the mall. After performing 1 derkin they would yell go to the next PAX and move on to the next bench for 2 derkins, and so on increasing reps with each bench until they have reached the end of the mall. While waiting their turn PAX would hold Al Gore. Once completed derkins at all benches PAX would hold Al Gore until the 6 had completed all rounds.

    Tha Thang #2:

    Mosey to the back of NOMA where we would split into 3 groups of 3 PAX for Triple Check. In each group PAX #1 held the People’s Chair and PAX #2 held a plank while PAX #3 ran around NOMA. Once PAX #3 completed the loop rotate positions until each PAX had performed all 3 stations. 3 rounds of this was performed by all 3 groups.

    Tha Thang #3:

    PAX was lined up and spaced out along the curb in the back of NOMA for Dominoes. Hold L side plank and PAX on the far end would perform 10 merkins. Once he has completed 5 merkins he would call it out and the next PAX would start his merkins. Once 10 merkins were completed by each PAX they would rotate to holding a R side plank until all PAX have completed merkins. After a 20 sec rest break a second round was performed in reverse order beginning with R side plank.

    Tha Thang #4:

    Mosey back to the end of Roosevelt Mall where we would perform another socially distanced Route 66 back to the flag. This time step ups (2 is 1) were the exercise of choice and each PAX would hold a plank until it was their turn to begin. Reps were performed in a descending count. Unfortunately I overshot it and was unable to complete all rounds in time. Thankfully PAX was able to begin some Mary while waiting on me to return to the flag at 6:17.

    Count off, Name-o-rama, announcements, intentions, and COT. Thanks again for the chance to lead.

  • Rockin’ at the Renaissance

    The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • grass grabbers IC x 10
    • IW IC x 15
    • AC Fwd and back x 20

    Time to get to it with EMOM

    • 10 burpees every minute on the minute x 10 minutes

    Mosey to the side of NOMA for Double shots with Jack Webb at the bar

    • 1 merkin with 2 air presses in the people’s chair on the NOMA wall
    • 2 merkins with 4 air presses and so on…
    • 10 merkins with 20 air presses in the people’s chair

    Mosey to the back of NOMA for Dora

    • Partner up
    • 100 Burpees cumulative
    • 200 Overhead claps in People’s chair cumulative
    • 300 squats cumulative
    • Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack

    Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees

    Stay at the back of NOMA for Sunday Morning’s

    • 10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
    • all Pax complete at least 5 rounds OYO

    The rain let up and some pax were dry. Finish off with

    • Superman IC x 10
    • LBC’s IC x 20

    Mosey back to the flag for COT.

    NMM

    • 10 Pax on a rainy Sunday morning is impressive
    • 3 of the Pax were under 18, solid young men!
    • Another low impact solid beat down!
    • 100% participation at coffeteria!

    SYITG

  • All of the Lights

    The beatdown at the Mothership this week was a little bit of an audible. At least the location was.

    As YHC was driving down Girod, his attention was diverted by the recently installed Christmas lights around Grandma’s house, so the plan was put in motion to move part of the beatdown there.

    Warmup

    Seal jacks

    Cherry Pickers

    Toe touches

    Burpees

    Side straddle hops

    Imperial walkers

    Windmills

    After warm-up, Pax moved to Rips’ for a timed workout, alternating between running the steps, calf raises (10 OYO), and Rocky Balboas (10 OYO, 2 count as 1).

    Pax then moseyed down Girod, stopping at various points to complete sets of 10, as called by each of the members.

    Arriving at Grandma’s house, Pax divided into teams of 3 for a somewhat traditional relay race: 3 rounds, merkins interspersed:

    Leg 1: Bear crawl seven columns, up, around, and down (UAD) the pilot tower

    Leg 2: Crab walk, same seven columns, UAD the pilot tower

    Leg 3: Modified murder bunny (thanks IRON Pax!), same seven columns, UAD the pilot tower

    Pax then moseyed back the length of Girod to the flags, again stopping at various points to complete sets of 10, including merkins (not push ups, Grover), jump squats, modified T merkins, 10-second plank, modified sister Mary Catherines, Bobby Hurleys, Money Humpers, Side straddle hops, etc.

    Arriving at the flag, Pax completed a little Mary, including 100s, Shoulder taps/Mountain climber combo, and Peter parkers/Parker Peters combo.

    We wrapped it up with a COT, count out, roll call, announcements (sign up to Q!), and a prayer.

  • Turkey tummy at Wolfpack

    Beautiful post Thanksgiving morning with a good crew ready to work off the -Itis.

    Warmup

    Mosey to Tulane Sign. SSH x 20. Grass Grabbers x 20. Peter Parkers x 20. Mountain climbers x 20

    Mosey to the base of the mountain. Forward arm circles x 20. Backward AC x 20. Overhand claps x 20. Seal claps x 20.

    Mountain jams

    We ran up two flights and then did Bill Murrays (10xMerkins, 10xSquats, 10xBBSU, 10x Burpess). Total of 4 BM until the rooftop bar…BTW. No bar.

    Core exercises up here. 30 seconds chillcut plank. Freddie mercs x 20. Low country crab x 20. Penguins x 20. Another 30 second chillcut plank.

    Ran back down the mountain to avoid the Covid staircase. We peeled off to the benches in the Loyola Quad. Dips x 20. Then lo and behold Tinkles had gone back to get Erector set… Way to go Tinks! Back to it. LL step up x 20. RL step up x 20. Dips x 20

    Mosey back to the flag. Gorgeous day around 70 this morning. Had a great time on my second Q. Thanks all for hanging in there. Aplogies to any PAX I may have missed. –DS

    @Jose10k Abacus Akbar Angies List Barely Legal Bogey Bolt Boo Boo Bushwacker Catfish Cowbell Douille Einstein FracSac Gabrielle Goose Hand-Grenada Hawgcycle High Rise Hokie Pokey Jingle Vader Kenna Brah King Kong Mahatma Milestone Marsh Mobydick Mothership Popeyes Reluctant Yankee Rev Sox Rock City Rudy Russo Saban Shooter Steve The Birdcage The Gipper The Hammer Tool Triple Shift Vagabond War Eagle Waterpik Willie

  • Trotting at the Scramble Wackerless!!

    4 men decided to Trot at the Scramble on this Turkey Gloom, however 1 was missing who actually threw an EH on a fellow brethren who didn’t actually post but would not have enjoyed the slow 9:13 pace of 3.38 miles down an abandoned East causeway approach that on any other day would be loaded with vehicles.. The men of this morning enjoyed the modest pace and so did the YHC..

    warmup

    10IC Grass grabbers, Toe Touches, Butt kicks, High Knees, Self-love and skip to the end of the parking lot..

    thang

    3.38 miles and 9.13 pace returned to the play ground. Alternating core while one PAX would do called reps of pull-ups (8), freak Nasties (20), Merkins (15) and Jump squats (15). Remaining PAX did 100s, flutters, LBCs and hands to heals..

    Appreciate the post men!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

    Thanks to Waterpik for praying 🙏🏼 us out!!

  • Excuse Me While I Kiss the Ground

    So there we were…how every great story starts…today was the commencement of what will hopefully become an annual CSAUP, Uncle Hammer’s 1000 Burpee Beatdown.

    First: Special Shoutouts —

    Jose 10k –DJ Jose had the best possible music, with songs individualized for members of the PAX

    Moby Dick –Dude’s 71, that’s right, 71, and he is out there making us middle agers look bad.

    Hawgcycle — Did this CSAUP on the Southshore by himself in just over 2 hours…no idea how he accomplished that. Awesome work!

    Now onto the beatdown:

    0610: Knowing this would likely be an all day affair, we skipped the normal 2 mile pre-thang, instead moseying from the flags towards the beach, stopping at each fire hydrant for a set of 10 burpees (6 sets out, 6 sets back =120). DJ 10k had Brother Angus lead us off, picking the axe (See what I did there) like lightning, but sounding like thunder. Then, while most of us may be partial to Southern Belles, Mr. David Lee Roth, with help from Steve Vai, pined for a young lass named Yankee Rose. As if the blood wasn’t pumping hard enough by 0615, Vince Neil kickstarted our hearts even further. Before we knew it, we were 1/8 the way to our goal. We returned with the remaining PAX awaiting to begin.

    0630– No warmup necessary. Jump right into the EMOM of 6 burpees. Doing this mitigates the overwhelming thought of 1000, as well as helping with the physically challenging nature of the CSAUP. As the Zen philosopher Basho once said, or maybe it was Bushwhacker, “A journey of 1000 miles begins with a single burpee.” How true.

    Mentally, the wash rinse and repeat of doing this for an hour can be quite taxing. This is where DJ Jose was so great. Always thinking of other, he picked out songs for most of the PAX. Some included were:

    The Bird (Morris Day and the Time) –Bird

    U Can’t Touch This (MC Hammer) –Hammer

    Some Moby Song —Moby Dick

    Relax (Frankie Goes to Hollywood) –Zoolander

    The Best Around (From Karate Kid) –Russo

    To be honest, the hour was over before we knew it. Most PAX were asking to continue for another hour, and Hammer could easily have been elected mayor of CSAUPtown but for all the mail in ballots. However, they all missed their wives so much, they could not bear to continue for another minute. That was the right choice, guys, as hard as it was to make.

    So, by 0730: 120+365 (5 minutes were sets of 7)+ 15 (a burpee for each PAX during COT) = 500

    Halfway home by coffeeteria!

    PHASE 2: Do 250 OYO throughout the day before reconvening at 6 pm at Grandmother’s House. Some went more traditional –Hammer did 25 sets of 10 throughout the day (looked weird doing it outside the Pelican Park gym before 2.0’s basketball game). DJ 10k did his while his M worked out. Of course, he overachieved, doing another 350 before lunch. Russo knocked the rest of his out before I got home, it seemed. Hawg’s Breath did a few with his adorable daughter on his back, like the true bad ass he is. However we decided to get it done, we finished 750 before twilight.

    PHASE 3: Final 250 at Grandma’s

    6 skrong at Grandma’s at 1800. Turbo, Bird, Jose, Hammer, Hawg’s Breath, Akbar. Knocked out the last quarter in just over 30 minutes. Having an eclectic mix to inspire us: CCR, NIN, and Billy Idol (twice, in fact. No really.)

    …And done! We then enjoyed some F2 at Old Rail, then home to bed.

    Thank you all for joining in this venture. Each of you inspired me along the way, and I am indebted to you all for the kindness, generosity, friendship, and leadership you all display.

    For those that “missed” it, there will always be next year!

  • Tempo Tuesday

    YHC arrived to only 2 F3 brethren ready to get after it on this Gloom. Surprisingly 1 was Hammer coming off the CSAUP of a 1000 Burpees and the ever reliable Pelican for his routine of Tuesday and Thursday posts. The morning was beautiful and YHC wanted to get warm and stay warm with a steady pace of a mixture of activities.

    warmup

    20IC SSH, Imperial walkers, Toe Touches, Grass grabbers and a lap around the trailhead..

    thang

    We lined up along the decorated columns. 2 PAX would complete named exercise while the odd man out would use the breezeway for called sprints, Caricoas, Hops, shuffles and stairs. Squats, Leg lunges, Merkins, Mountain climbers, Flutter kicks and WW1 sit-ups (thanks Akbar).

    PAX then Moseyed Girord making 3 stops along the way with 10, 15 and 20 rep counts at each. First stop Merkins, squats and ???, second stop at lakeshore using the corner bar for Donkey kickoffs, Merkins and Shoulder taps and the third stop Burpees, Mountain climbers and jump squats.

    Returned to the AO right on time for the count, name and COT.

    Appreciate the Hammer for praying us out with gratitude and thankfulness..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Monday Morning Rush

    YHC was already thinking about modifications for the Monday Milestone Q after reading @the-hammer’s pre-blast Friday. What could we do that didn’t work any part of the body that a burpee works? Would I add new meaning to the phrase Modify as Necessary? What could I do when I can’t even lift a cup of coffee?

    Enter the Red Barchetta, slightly intensified. A routine that gets your heart pumping, just like the song by Rush.

    Warm up: IC x 10–15 SSH, Imperial Walkers, Grass Grabbers, Torso Twist, Self-Love

    Mosey to the Lakefront to witness a beautiful array of stars on a clear morning

    Thang: Red Barchetta

    Sprint to the first street light, @ 100 yards, do exercise, mosey back, plank for the six

    • 100 Yards 100 SSH
    • 100 Yards 75 Mountain Climbers
    • 100 Yards 50 LBC
    • 100 Yards 25 Merkins
    • 100 Yards 10 Waterpik Squats

    Mosey to the stairs at Rips

    • 50 Calf Raises, 25 Freak Nasties
    • 25 Calf Raises, 50 Freak Nasties
    • 30 Calf Raises, 30 Freak Nasties

    Mosey back to the Marsh

    25 Jump Squats OYO

    Mary IC x 10-15

    WW1 Situps, heals to heaven, hands to heals, crunchy frogs for @Cowbell, flutter kicks

    Missed you @steve @bushwacker

    Count, name-o-rama

    Anouncements:

    FIA email coming soon to those signed up – 1st beatdown in early December; Turkey Trot Thanksgiving Day

    COT: Grover prayed us out

    Thanks for hanging in there this morning with a beat up 49 yr old (50 in 27 days!)

    Until next gloom – Akbar