F3 New Orleans

Category: Backblasts

  • Keeping up with the Joneses

    There was a spectacular lightening show being delivered from north of the lake that YHC enjoyed on the bike ride to the AO. A clear sky south of the lake welcomed 6 Pax to the AO known as The View, but can you guess which chatting icon is attached to Fridays? (Hint: There was a Shooting Star that graced the sky during the warm up) I’ll just leave that there…..

    0530, time for the disclaimer, then a short mosey for the warm up:

    • SSH IC x 31
    • Grass Grabber IC x 15
    • Abe Vigodas IC x 10
    • Bat Wings IC
      • Fwd AC, Bwd AC, OH Clap, Seal Clap, Moroccan Night Club
    • Hillbillies IC x 15

    Mosey to the levee for the first set of pain. Starting at bike path, bear crawl IC toward levee, going up and over with ‘mericans called out by the Q. That looked a little something like this:

    • Bearl crawl IC followed by 10 ‘mericans on flat ground
    • Bear crawl up levee IC, stopping midway for Incline x 10
    • Bear crawl IC to top of levee, regular x 10
    • Bear crawl down levee other side stopping midway for Decline x 10
    • Bear crawl to base of levee for regularx x 10
    • Repeat on return trip over levee

    YHC set up some cones about 30 yards apart for second set of pain.

    Lunge walk/Monkey Humpers

    • Lunge walk IC to midway followed by Monkey Humpers IC x 10
    • Lunge walk IC to other end followed by Monkey Humpers IC x 10
    • Repeat on return trip to starting point

    Repeat with Peter Parker crawl/Catalina Wine Mixers IC x 10

    Burpee Broad Jump to one end and back.

    For the third set of pain, YHC did a ring of fire:

    • Hold the Al Gore while sending jump squat around the ring x 10 (next Pax starts at 5). Send around twice.
    • Repeat in plank position with ‘mericans.

    For the fourth set of Pain, The Suck…Embrace it! 3 minutes of the following continuously:

    • SSH x 7
    • ‘mericans x 7
    • Bobby Hurley’s x 7

    One minute recovery, followed by another 3 minutes.

    Finish off with

    • LBC’s IC x 30
    • Big Boi Sit Ups (WW2) IC x 10
    • Crunchy Frog IC x 10

    COT to close it out at 0615.

    NMM

    YHC planned this beat down with a low impact (no running ) theme in mind. Not to brag, but this was a real smokefest. Ok, I’m pretty proud of it.

    YHC doesn’t do many original things, but after reading “Freed to Lead” I found out that there’s nothing wrong with that. F3 is known for taking other ideas and building upon them. But I have to give credit where credit is due. Hawg has made the Bat Wings a regular thing, but the first time I saw it was when Kimchi brought it some time ago. I’m pretty guilty of dropping my arms during the evolution when War Eagle and Hawg bring it, but I didn’t when I Q’d it. There’s just something inspirational about delivering pain to others.

    The bear crawl and ‘mericans up and down the levee was about as original as it gets for me. But I’m sure it’s been done before.

    I like to set up cones, it makes life easier.

    The Suck is something I remember Tool delivered. After 6 minutes of that, the Pax is pretty smoked. That’s a great one to keep in your back pocket.

    I was saving some Shock and Awe, among other things, for the Mothership, but I found out Jingle Vader had signed up too, and he really wanted it. The issues with the Q sheet aren’t that big of a deal. Catfish made sure a Q is lined up, and that’s all that really matters. I have no doubt a serious beat down will be delivered by JV. I’ll save mine for another day.

    Thanks for allowing me to be a part of F3.

    SYITG

  • The Thunder Rolls….

    After doing Cowbells crazy 5 sec rest ISI in the parking garage, Q noticed the storm rolling in. The rain wasn’t my concern, however, the amazing display of lightning was. A small modification was needed.

    Warm-up: Toe touches, torso twists, Bushwackers T motion, and something else I cannot remember.

    The thang: We moved from the top of the garage to the second floor (remember the lightning). It was time for 4 corners. 4 rounds: 7 burpees, 14 merkins, 21 squats, 28 lbcs. After each round, down the stairs, around the corner, and run back up to the second level. After the four rounds, down the staircase. 10 calve raises each step to the top. At the top, Hammer tried Cowbell’s plank with feet high up on the wall and try to put your shirt back on. Cowbell then demonstrated with the Q following. Everyone else Al Gored while watching the foolishness. 5 minutes left, round robin mary. 20 leg lifts IC, 30 american hammers, flutter kicks, then hold a plank to Queen’s We will rock you. Thank you to cowbell for showing me plank paper, rock, scissors. Will use it soon. COT with Hammer praying us out. Thank y’all for allowing me to lead such a great group of men that I am lucky to call my brothers. I love y’all, and will see you in the Gloom soon.

    Jose 10k signing off.

  • ROOTS

    Over the past 6 months since since the quarantine, there have been many different routes / variations / themes (speedy’s sprints come to mind) taken for the weekly F3 5K. Today, YHC decided to take the 5k Scramble back to it’s roots, which is around the loop, then all the way to the end of the pier at Sunset Point. Back at the flag, we hit the workout equipment for 10 minutes of circuit training (bear crawls, freak nasties, hanging leg tucks).

    COT and thanks to Akbar for praying us out!

    SYITG

    Pik

  • You Go This Way, I’ll Go That Way

    Apologies in advance for just about the weakest back blast by yours truly, or anyone this side of the lake (Although I seem to recall one by Chewy that was pretty close).

    We 5 gathered and warmed up with a number of exercises to loosen the joints and muscles.

    After mosying to the bus stop, the trek began. Jose, P Shooter and Pelican did core exercises while Waterpik and YHC ran west on the trace stopping at carol and adair for 5 burpees each. Then the hardcore trio ran east to the fire station stopping at 2 designated spots for 5 burpees each. Continue the core while the runners continued 4, 3, 2 burpees before time ran out.

    Pelican and his hair prayed us out

    I swear I’ll do better next time!

  • Opportunity Q

    Today’s Q-less AO provided someone an opportunity. As luck would have it, I took it. Perhaps feeling guilty of “fartsacking” it last week, perhaps knowing I haven’t seen the Q sheet since June…a quick “I’ll take it” at 5:31 and we were off..

    Disclaimer and mosey to the Kickball field in front of the Zoo for the warmup: SSH X 20, Hillbilly X 20, Mountain Climbers X 20, Peter Parker X 20

    The Thang Part 1:

    Mosey to the front of Zoo staring down the driveway towards Magazine St.

    Complete a lap of the driveway in a figure eight manner, forward run on the downtown side of the driveway, complete 10 burpees on the way down, backwards run on the uptown side of the driveway, complete 10 squats on the way back. Rinse and repeat for 15 minutes. Most of us completed 3 laps, some 4.

    Part 2:

    Grab some bench at the front of the Zoo…Right Leg Step Up X 15, LLSU X 15, 10 Incline Merkins OYO, Right Leg Power Up X 15, LLPU X 15, 10 Decline Merkins OYO, Bulgarian Split Squat (Right Leg) X 15, BSS (Left Leg) X 15, 10 Wide Merkins OYO

    Next we gathered for some Mary.

    LBC X 25, Flutter Kick X 25, Dying CockRoach X 25…Short Jog

    Real Freddie Mercury X 25, Nolan Ryan X 15, Sandy Koufax X 15, Jog to the Kickball Field

    Part 3:

    Merkin Ring of Fire…10 reps (ring of fire begins on 5)…3 total rounds.

    Back to the flag for Count-o-rama, Name-o-rama, announcements and intentions.

    Announcements: Q-Source Tuesday at the Felipes near Tulane. 7pm pre-discussion gathering, 730 discussion…check Mumblechatter for Zoom info. Also, on Tuesday the 18th the Q Source Meetup will involve a run with the 504th running group. Check Mumblechatter for details. TClaps to those who joined the meetup with Black Men Run and Son of a Saint on Saturday. Hoping to hear about more opportunities with BMR and SOAS in the future.

    Intentions: Continue to strive to be the best version of yourself everyday. Your community needs you…especially now. Special prayers for school leaders, educators, support staff, parents, and students as we all embark on this school year. I can’t even think of words to articulate the challenges that I know the families in our city (and beyond) will face in the coming weeks as school starts. School provides so much more than just curriculum and academic/technical training. For many of our students, the school building is the most consistent and supportive place they’ve known, a place for meals, a place for friendship, a place to be encouraged to “become the best version of themselves”…all that beyond the academic/technical learning. Let’s all pray that for the sake of that (in addition to a 160,000 and counting other reasons)…we get some flattening of the curve as quickly as possible.

  • Maximum Monday at the Marsh!

    YHC arrived at the Marsh to a few PAX chatting around on the court and Jose10k maxing our on his ISI for the day at the end he playground equipment. This seems to be the better of places for Jose10k who informed the PAX he usually completes the ISI in his attic of all places. Not sure if he is considering a career change, but any a/c guys out there looking for duct assistance may want to give him a shout.. 😂 PAX quickly swelled to the perfect of numbers at 8 too allow for the Qs brief instruction on what would take place on this Gloom..

    Nolan Richardson:

    warmup20 IC Windmills and American Hammers short Mosey to the Elementary school and back.

    Partnered up

    All counts cumulative P1 backpedals 50 yards and completes 1 Bobby Hurley then jogs back picking up count from P2.

    150 Burpees

    300 Squats

    150 Big Bit situps

    300 Arm Circles

    150 Merkins

    300 Imperial walkers

    PAX performed exceptionally completing with 1 min to spare. YHC can not help but T👏🏼 a few men for their proper form and modified agility. Waterpik has consistently proven the proper form of a squat, while Grover in is hateful youth blew through the Imperial walkers.

    We circled up for the count, announce and YHC prayed us into the day..

    Always enjoy starting the day with F3 brethren.. Thanks for following my lead..

    👊🏼👍🏼✌🏼 Till the next Gloom!

  • Black Jack Twenty One’s

    Black Jack Twenty One’s

    A half dozen pax mustered on the NOMA entrance after the disclaimer for a quick warm-up.  We then moseyed to 7 areas around the south lagoon for 21 reps of 21 exercises OYO.  Covered about 1.5 miles.  Need to get the bugs worked out on the counts but otherwise everything went smoothly. The Park is a perfect beatdown background.

    21×21

    1. Burpees
    2. Monkey humpers
    3. Dying cockroaches
    4. Derkins
    5. Jump squats
    6. Big boys
    7. Plank jacks
    8. Prisoner lunges
    9. Flutters
    10. Decline shoulder taps
    11. Step-ups
    12. V-ups
    13. Elbow up downs
    14. Squat kicks
    15. LBCs
    16. Plank alternating toe touches
    17. Hillbillies
    18. Hello Dolly
    19. Floyd Maywethers (incline plank with forward punches)
    20. Imperial walkers
    21. Wife pleaser

    Closed with 3 reps of obligatory Sunday Mornings, then COT, the best part

  • RED Friday at Wisner Mountain

    5 Patriots arrived at City Park for a RED Friday workout. The real disclaimer today is that the workout was devised by @Boo-Boo, and we just completed it at City Park. Thank you for the workout @Boo-Boo, and reminding us to remember and honor our servicemen and servicewomen around the world.

    And welcome back, Ya Mom’n’Dem!

    The workout today is in honor of 9 men and women who died in a military training exercise on 7/27/20. 9 exercises for 9 fallen soldiers, 27 reps each. As we felt the burn, we tried to remember the pain (physical, emotional, psychological) that American soldiers endure as they fight for and protect our Freedom around the world.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Arm Circles 10 forwards 10 backwards, Grass Grabbers x 10 IC, Windmills x 10 IC, MC x 10 IC.

    We moseyed to Wisner Mountain for Tha Thang: 9 exercises for 9 fallen soldiers, exercises at the top and each side of the mountain, 27 reps each in cadence in honor of the day of their passing.

    Merkins, Squats, Flutter Kicks, Lunges, Dips, Hello Dolly, Shoulder Taps, LBC’s, and Low Slow Squats.

    We moseyed back to the Pavillion for 10 Pull-ups and 1 minute of Plank-o-rama. Count-off, name-o-rama, intentions, and a prayer. Thank you to all of servicemen and servicewomen around the world for protecting our Freedom.

    Walleye

  • Only F3 Can Prevent Lakefront Fires!

    With a mystery co-Q cancellation at 5am and having to defend the claim to the Q itself, the challenges to be bested were already well under way with the arrival of 6:30. But challenges to be bested and elevated heart rates were on the menu as things began…

    WARMORAMA

    IC x10 were exercises such as:

    Good Mornings, Imperial walkers, T Stretches, Apple Pickers, and Fire Hydrants

    THANG

    With 4-6 fire hydrants along the lakefront between the flag and the yacht club, as Hammer said, I feel confident that no houses on Lakeshore Dr will burn to the ground. OYO, run from flag to playground doing 10 burpees at each fire hydrant and hold an isometric of your choice to wait for the 6.

    Lining up along the splash pad, partner up with P1 starting cumulative 500 squats then 500 LBCs, while P2 ran around the perimeter of the park & switch.

    After a few frenetic circuits of pushing each other, the Pax returned along the lakefront to Noah’s Ark, stopping at each fire hydrant for 5 8-Count Bodybuilders.

    At Noah’s Ark, Bear Crawl north to Claiborne and then High Knee- Skip back to the lake, with the option to continue to the flag in similar fashion.

    MARY

    With 2 minutes to spare there were 2 exercises IC for a minute each: 100s & Putins.

    COT

    After a few false starts, COUNTORAMA, NAMEORAMA, named FNGs Baby Shark, Pigpen and Broncho – Welcome! Broncho prayed us out.

    Well done, gentlemen, for showing up and giving everything you have to push yourself, your F3 brothers, and increasingly, the next generation of men.

  • You Gotta Buy-In!

    If you are crazy enough to be one of the men who voluntarily forego their normal names in exchange for a nickname that could be mistaken for a middle schoolers insult; all for the “privilege” of leaving your DNA all over Mandeville and Covington, then you are quite familiar with the concept of “buying-in”.

    The very fact that you would get out of your fartsacks and drive to a workout before the Sun even decides to get its butt in gear proves that you are fully bought in to the cult brotherhood of F3.

    Today’s beatdown took that concept and applied it to an idea that turned into a lot of fun… YHC was a little beat up so I took more of a Iron Pax facilitator role and had to modify some of the exercises during the beatdown. Seems fair to me.

    The Warmup

    • SSH IC to 25
    • Shoulder Series
    • 10 Hand Release Merkins OYO
    • In Honor of Zoolander, we did the “We’re Not Worthy” which is basically a good morning with your hands raised. All of the PAX faced Zoo to pay homage to what he’s accomplishing on the ISI pull-up challenge.

    The Thang

    We all grabbed an extra heavy cinder block from the Grundymobile and proceeded to line up in the middle lane of the top of parking garage.

    This was the main event.

    The concept is simple. The objective for each individual was to complete 100 reps of a certain exercise per round. Once someone finished their 100 reps, they would end that round and the rest of the PAX would stop where they are.

    The catch is that in order to begin your reps for the round, you have to “Buy-In” by completing some other exercise. The second catch was that every two minutes YHC would call out “Buy-In” and the entire pax would have to complete those exercises again before they could continue with their reps.

    So you wold have to “buy-in” and use whatever remaining time you had left in your 2 minutes to get as many reps as possible before the next buy in. If you don’t give effort in the buy in phase, then you will be left with no time to complete any reps and it can become a brutal cycle!

    This was a lot of fun (At least for me who didn’t really perform the running portions of any of the Buy-Ins)

    Round 1:
    Objective: Complete 100 reps of bent-over rows with the Cinder Block
    Buy In: 5 burpees and carry cinder block across the parking garage to the other side.

    Round 2:
    Objective: Complete 100 squats with the Cinder Block
    Buy In: 15 Merkins and run to the other end of the parking garage and back.

    Quick break and did a Mary of spelling out the alphabet with your legs
    (Jose ‘NOW I know my ABC’s. I’m a math guy so it’s good to finally learn that.’)

    Round 3:
    Objective: Complete 100 kettle bell swings
    Buy In: ~20 yard bear crawl and back

    Last round: 1 minute round before buy in
    Objective: 200 reps of cinderblock bench press
    Buy-In: 10 Russian Twists (1 per side)

    We put away the blocks and everything is good with the world again. We circled up, counted off, and Waterpik prayed us out.

    It’s an honor gentleman!