F3 New Orleans

Category: Backblasts

  • Cool Runnings

    With a majority of the PAX still reeling from Week 3 of the IPC, YHC knew the turnout would be relatively light for today’s Scramble. With a light breeze making for some “relatively cool temperatures”, the minor break from the heat and humidity gave the PAX a September reprieve.

    The Rules of the Gloom were each PAX had to do 100 merkins and 100 squats along the traditional Scramble route. The only other wrinkle was that each man was to pick up the pace along the long straight road to Sunset Point, both coming and going.

    Five minutes of Mary and thanks to Bushwacker for praying us out.

  • IPC Week 3/Gipper

    11 Pax arrived on a cloudy and not so windy morning for week 3 of the IronPax Challenge. We met at the courthouse to get started in the interest of time.

    YHC chose to forgo the pain until Saturday, and proctered the event.

    Warm up: Instructions and focus on form

    Thang

    300 Merkins, 250 squats, 3 mile run for time

    T claps and Mucho Respect for strong finishes from BBQ(62), Einstein(64), Fletch (57), and Legal(54)

    Cowbell34.25
    Bean36
    Steve36.28
    Einstein37.49
    Legal39.34
    BBQ40.12
    Smokey40.22
    Grover41.44
    Russo43.32
    Fletch46.36

    Who’s ready to take on Cowbell, Bean, and Steve Saturday?

    Prayers of safety for those in Sally’s path

    SYTIG – Akbar

  • Bear Crawl Inch Worm & the Cicada Scare

    With TS/Hurricane Sally on its way, there was no time to waste!

    WARMORAMA

    x10 IC:

    Apple Grabbers, T Stretches, Toe Touches, Imperial Walkers, Windmills, High Knees

    THANG

    Starting at Lamarque/Livingston headed west down Livingston, the Pax lined up in plank position head to foot. Man at the 6 would bear crawl to the front of the line and so on until we reached the light post around mid-block. At home with bear crawls, QIC didn’t really consider how taxing this mission would be on the shoulders on account of all dat plankin’! Almost at the finish, as Pixie was bear crawling along, his hand came too close to an unseen cicada and it cried out in alarm with the loud noise that cicadas make, scaring the bajeezus out of Pixie ( and bringing about a round of belly chuckles from the crowd).

    At the light, we proceeded to indian run the rest of the way around the block, back to the bb court. There we retrieved Steve’s newly deposited cinderblocks (let’s see how long this batch lasts), and lined up at one ended of the court.

    The PAX did suicides where upon each return to the base line we did 1 block burpee/squat thruster. Next round was goblet squat/kettle bell swing. We continued between the 2 increasing by 1 rep each round up to three reps.

    MARY

    x20 IC:

    Little Manny Wife Pleasers, Flutter Kicks, Leg Raises, Heel Pulses, Putins

    COT

    After count and name off, Pixie Stix prayed us out.

    Thanks for coming out and following this fool. Stay safe out there guys!

  • What we do on Sunday

    Just a regular Sunday where 6 #HIM’s posted to push themselves to be better, After a brief disclaimer, mosey to NOMA steps.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • AC IC x 30 fwd and back

    EMOM – 10 Burpees every minute on the minute x 10 minutes

    Dirty Mac Duece

    • 4 rounds of 3 Exercises x 12 Reps followed by a lap around NOMA
    • Each round was 1 arm, 1 leg and 1 core
    • Round 1 – merkins, low slow squats, flutter kicks
    • Round 2 – Copperhead merkins, squats, dying cockroach
    • Round 3 – Shoulder taps, lunges, WW2 situps
    • Round 4 – Catalina Wine Mixers, jump squats, LBC’s

    Ring of Fire – Al Gore with 10 x Monkey Humpers x 2 rounds

    Mosey to back of NOMA for Sunday Mornings x 5

    COT and close with a prayer

    NMM

    • YHC and Heisenberg completed a 25 mile ruck Saturday and warmed up with a 1 hour pre Renaissance ruck. The 50 mile Star course is only 2 weeks away. We’re gonna kill it!
    • YHC felt the need to share the 100 burpees in 10 minutes again. Spreading it around to various AO’s is a must!
    • join us Monday at the View to get IPC week 3 out of the way

    SYITG

  • Main Event Was Not a Work Out

    Yes, you guessed it! The main event surrounded Jose’s pride and joy–his sweat jug! You remember… the one that some of his teacher friends reportedly spotted in the back seat of his car during a recent, quick trip for lunch. Mickey D’s, anyone? Just imagine the ‘splainin that must have taken place on that ride. Oh, to have been a fly on the windshield that day. To the amazement of the Northshore PAX, Jose 10k, in typical F3 fashion, rose to the, ahem, “challenge” and filled his sweat jug in a measley 16 DAYS! I’m sure in Zoo’s wildest dreams he did not figure he’d be getting doused on the Lakefront on September 12th. If I were a betting man, Halloween would be where I placed my moolah. And I’d imagine that’s what Zoo was counting on, too. But, not Jose. He “squeezed” in about 4 T-shirts a day! Let’s count em. 1) The beatdown in the gloom. 57 straight, but who’s counting? 2) ISI 3) mowing the lawn (everyday???) 4) moving Goose out of his house (lagniappe). 5) Who knows what else? It’s Jose. The man never stops!

    So there we were. Zoolander. Jose 10k. The entire F3 Northshore PAX. And the Smelly Bucket of Sweat with that BROWN STUFF at the bottom. Does anyone know what that stuff was? I was afraid to ask. Anyway, back to the moment. It was time for Jose to do the honors. And that he did, launching the Lowe’s bucket full of brown, rancid, baked / aged sweat at Zoolander, blasting him squarely in the chest. Zoo, then did the best thing he could to quickly cleanse the body, jumped in the Lake. But, hey, I give Zoolander credit; he took it like a man. The anticipation was palpable, Jose was giddy, and Zoo, a man of his word, was brave. And the PAX? We were nauseated, looking at the rife liquid in the bucket. The Hammer said he turned around so he didn’t barf. And poor Zoo, I don’t think he would have ever heard the end of it if he tried to get out of it. So T-Claps to him, for coming up with the challenge and taking it like and man, and to Jose, for filling the bucket so quickly, so we all could get a good laugh.

    Did I mention there were 2 beatdowns today?

    Well, there was, and the toughest one is part of a nationwide F3 challenge sponsored by F3 Greenwood, South Carolina. It’s called the Iron Pax Challenge, and it’s not for the faint of heart. After a brief warmup of Seal Jacks, Arm Circles, Cherry Pickers, Mountain Climbers, and Imperial Walkers, Steve led the Iron Paxers to the west on the Lakefront for a grueling 43 minute circuit beatdown, where the PAX moves from one station to the next, carrying a cinder block coupon, doing exercises along the way try in AMRAP fashion.

    Of course, it should come as no surprise that the Iron PAXers acquitted themselves admirably with the following rep counts:

    TankedUp – 651

    The Hammer – 545

    Butt Splice – 528

    Zoolander – 490

    Jose 10k – 486

    Toto – 450

    T-Claps to all PAX willing to endure Iron PAX. It definitely is a DOWNPAINMENT!

    Meanwhile, YHC led the rest of the PAX Eastward for a series of Tabata sets. Clock set for 30 second sets, with 30 secs of rest between. Exercises were merkins, plank Jacks, jump squats, smurf jacks, flutter kicks, Apollo Ono’s, monkey humpers, and leg raises.

    Mosey to playground equipment at East end of Lakefront for 4 rounds of the following exercise:

    19 Merkins (commemoration of 19 yr anny of 9-11-01)

    Bear Crawl 20 yards

    Pop up and Run around perimeter of entire fence at east end of lakefront, back to starting line.

    Rinse and Repeat 4 times.

    Mosey back to Flag.

    Thanks for the entertainment today, Zoolander and Jose 10k! We enjoyed it!

    Prayers for our nation and for those families affected by the 9-11 Terrorist Attacks. May we always REMEMBER. STAY VIGILANT. STAY STRONG

    Thanks for following my lead today, guys.

    COT and thanks to Russo for praying us out!

  • Back to Action at the A1C

    After 57 beatdowns, yhc had to take a break. Not because I wanted to, but work schedule forced me. That being said, it was nice to have a couple days off. With the hectic school schedule, I was ready for a beatdown. I arrived at the A1C at 4:40 ready to sweat (no, I didn’t need to add any to the jug). I got my ISI out the way, and decided to put in about 1.5 miles extra. Due to the Covid-19, I have to leave the last 5-10 minutes of the beatdown, so I made sure to add some extra time in the morning. That’s when I realized I hadn’t planned the beatdown. Oops, time to make it up on the fly. I had to pull a bushwacker. Enough of my journaling…

    Warm-up

    SSH, toe touches, torso twists, cherry pickers

    The thang: 4 corners: 7 burpees at each, 14 Mericans, 21 squats, 28 lbcs

    Then a Lt. Steve: 2 lunges followed by 1 squat, then 4 lunges followed by 2 squats etc… Hammer pointed out that it was a 2 to 1 ratio. The math teacher in me was so proud. Anyways, we did it the length of the parking garage. Hammer with his enormous stride finished well ahead of the pack.

    With 6 minutes left before I had to leave, we had enough time for burpee ball. I had to leave with Hammer finishing up.

    It was an honor to lead y’all. It was great to see Moby come out. I couldn’t have gone 57 straight if it wasn’t for y’all. Honestly, I did it because I love my F3 brothers. I’ve grown so much since joining the F3 northshore family, and I know you will continue to push me to be even better. God Bless and SYITG

  • Reflecting on 9/11

    The Jewel of The View, known as The Star, was the place where 3 Pax, a shovel flag, and a bike converged to reflect upon what happened this day 19 years ago. A brief disclaimer was given, followed by some facts from that sad day. A total of 2,977 people were killed in NYC, Washington DC, and in a field outside of Shanksville, PA. Of that total, 2,753 were killed when 2 of the 4 hijacked planes crashed into the north and south towers of the World Trade Center, causing them to collapse. Of that total, 343 NYC Firefighters, 23 NYC Police Officers, and 37 officers of the Port Authority were killed running into harms way to attempt a rescue. The world lost many heroes that day.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • Hillbillies IC x 15
    • AC IC x 20 fwd and back
    • Abe Vigodas IC x 10

    EMOM

    • 10 Burpees Every Minute On the Minute for 10 minutes

    Mosey to the bench and table for Stations:

    • Station 1 – Dips AMRAP
    • Station 2 – Step ups AMRAP
    • Station 3 – Bear Crawl to top of the levee, 5 plank jacks, run back down (timer)
    • Rinse and Repeat x 3

    Ring of Fire

    • Plank Position with 10 Merkins x 3 times around
    • Al Gore with 10 Monkey Humpers x 3 time around

    Mary

    • Flutter kicks, V-Ups, Reverse Crunches, Dying Cockroach, LBC’s, Freddie Mercury’s, and finished with some Static Wife Pleasers
    • This was a round robin style Mary.

    COT with announcements, intentions, and a prayer to the Sky Q

    NMM

    • What better way to start the day then with 100 Burpees in 10 minutes!
    • YHC once did the Ring of Fire with Catfish, just the two of us, and it sucked. Having three in the Ring of Fire is no better.
    • Having the round robin Mary is a great way to get the other Pax involved in counting cadence.
    • Get your scores in for IPC week 2. If you want a jump on week 3, join the Kennah/Metry crew at the end of Power Blvd and the levee on Monday.

    SYITG

  • No Peace Without War

    Like many of you, I’ve taken to reading and following David Goggins, whose story is both inspirational and at times, crushingly real. I won’t spoil any of it – the book is well worth the 20 bucks.

    One of Goggins’ guiding principles is the concept of going to war with yourself on a daily basis. He believes in challenging yourself, putting yourself in uncomfortable or impossible positions where you’ll be forced to make a decision to either quit or push through. Only by choosing to accept and push through the pain does real growth occur. This of course turns out to be a metaphor for life, where our ability to handle the difficult, the uncomfortable and the stuff no one else can do leads to true fulfillment.

    Today, as we set out on absolutely perfect morning, greeted by a breeze, temperatures in the 70’s, and a perfect sunrise, I borrowed some words of encouragement from his book. It’s only by giving more than we thought we had when we got there this morning that we grow. I think we all lived up to that today.

    Quick warmup of SSH, Hill Billies, Arm Circles and Mountain climbers, followed by a brisk run (thanks Catfish) to the base of the intersection.

    Once we arrived we partnered up for some 1. AMRAP Mary (to give the shoulders a break from Iron Pax) 2. sprints up and mosey down the levee.

    Once complete, we lined up for an Indian Run down the levee. Swept the 6, turned back for a Bataan Death March all the way back. As we got close, everyone was instructed to drop for burpees and sprint it out.

    We swept the 6 and headed back to the flag for some burpees to seal the deal as the clock struck 6:15. Moment of silence to focus on thankfulness for the present and how we could help others today. Surge led us out with the prayer for generosity.

  • Pacing partners!

    With this week ending the impressive 57 consecutive days of Jose10k posting, YHC had concerns he would be running alone on this Gloom. Especially after the arrival of all the sub 7s started showing up. Great news is Chewy decided to show up but quickly stated as we began to run he would run out a mile and back. Luckily the YHC started chattering and before you know it Chewy paced with me and we finished with 3.96 miles right on time. Out front were Bushwacker and Waterpik leading the charge and returning to the AO with an unfortunate situation of a morning commuter ending up in a ditch as she left her neighborhood, so the lead horses confirmed no injuries and returned to the flag as Zoolander and Hammer awaited and Chewy and YHC came in to close..

    Brief warmup of 10 and 15 IC Toe touches, Torso twists, Butt kicks, High knees and Lunge Twist 25 yards..

    Appreciate you men following my lead and Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Cool Breeze at Whoopie

    Cooler weather, but still a hot beat down

    With a fresh core of new blood and the venerable Mahatma, circled up at the concrete area of the levee for Warming the joints

    15 each of:
    Arm Circles fwd/bkwd
    Hill BIllies
    Imperial Walkers
    SSH
    Grass Grabbers

    Introducing the new guys to 21’s
    SSH, Abe Vigoda’s, Mountain Climbers

    Main Thang
    Introducing 7 of Diamonds using the levee
    Starting on top, then down,up and over then up again to beginning.
    7 Merkins
    14 Bonnie Blairs ( 1-1)
    21 Squats
    28 Flutter kicks (2-1)
    21 Squats
    14 Bonnie Blairs
    7 Merkins

    Revisit 21’s
    SSH, then facing out of the circle, ABE VIGODA’s
    With a few min remaining 5 sets of Static Wife Pleasers
    Then IN a circle in cadence , 1 Puchup, then shuffle to teh right counterclockwise to we get to the start of the circle.

    We done!
    Count, Names, Announcnedment about Lake Charles service opportunities, Prayer
    Great work guys!!