F3 New Orleans

Category: Backblasts

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • Pre-4th Pontiff-icating

    Four pax showed for the uptowner asking each other who was Q. At the 5:30 mark Vagabond claimed it and then group moseyed to rock pile and standard warmup with SSH, grass grabbers, windmills, peter parker, arm curls, mountain climbers, etc. Then on to the field of gloom where the pax circled (squared) up for ladder drill starting at 20 reps, declining in increments of 2, to 12 reps, comprised of a variety of maneuvers including burpees, elf on shelf, quarry, bench presses, lunges, ‘merican hammers, curls, box cutters, etc., with mosey’s in between each set. Closed out with 35x ‘dude you’re killing me’ LBCs enthusiastically cadenced by Bogey, plus 90 second plank. Mosey back for count off, ID, COT and prayer.

    TGIF

    Thank you Lord for our nation’s way-ahead-of-their-time and extraordinarily courageous founding fathers. And to all the patriots who gave their lives, loved ones, and/or livelihoods so we could have so much over two centuries later.

  • Happy Independence Day!

    Happy Independence Day!

    On July 2, 1776 the Second Continental Congress passed the Lee Resolution declaring our independence from Great Britain and King George! Down with the British! Seeing the immense significance of this declaration of independence, John Adams wrote a letter of prophecy to his wife Abigail predicting future celebrations on the 2nd of July. Adams wrote of July 2nd that on this day following generation will celebrate our freedom with Pomp and Parade…Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other.

    So to celebrate this momentous day in the fulfillment of Adams’ prophecy, the 2nd Annual F3 NOLA Independence Day race was held at Pontiff Park at 5:30am on July 2, 2020.

    13 laps around the track or 3.25 miles to glory

    1. Belloq 24:32
    2. War Eagle 25:10 PR
    3. Rev Sox 26:11
    4. Double Fudge 27:53
    5. Pai Gow 28:51
    6. Vagabond 31:04
    7. Mambi (12 laps) 29:25
    8. Tool (12 laps) 30:04
    9. Hokie Pokey (10 laps)

    Tclaps to Belloq on winning the 2nd Independence Day Race and to War Eagle on running the fastest 5k of his life.

    Ultimate Frisbee

    The Pax split into two teams for Ultimate Frisbee to celebrate Independence Day with games!

    Shirts – War Eagle, Double Fudge, Mambi, Vagabond, and Tool

    Skins – Belloq, Rev Sox, Pai Gow, Hokie Pokey, and Tool

    The shirts won a close, hard fought game by a score of 4-3.

    The End

    Close it out with Hostess Independence Day treats, Count-Off, Name-O-Rama, Announcements, and Prayer

    Thanks for allowing me to lead and putting up with my stupidity,

    Happy Real Independence Day,

    Rev Sox

  • Who Farted? We all did

    It was another hot and muggy one this gloom, but a good turnout with 10 guys ready to sweat it out – including a surprise appearance from Garfield. YHC liked Shooters idea to mix in intervals, and having learned that containing the PAX was not ideal  – went with the Landmark Fartlek.

    Warm Up x10 IC: SSH, Self Love, High Knees, Toe Touches, Torso Twists

    THANG

    Slow jog to starting point at Villere Street.

    Sprint 1 street, modest pace for the next 2 streets, rinse and repeat to Marigny and return.

    PAX stayed together for the first few legs with some mumble-chatter, then the thoroughbreds bolted. We all split into our respective groups and pushed on back to the flag

    With 15 minutes remaining, and intense soreness from Moby’s tire and chain beatdown – we took a 5 minute breather and finished up with core. Hello Dolly, leg raises, Rosalita, and LBC’s x 10 IC.

    Zoolander gave us a demonstration of the Pistol Squat as we pondered how to obtain Amnesia-like quads.

    Announcements | COT:  Gnarly Nutria in 2 weeks, Praises from Shooter, YHC prayed us out with thanksgiving and protection.

    Thanks for letting me lead

    Till next gloom – Akbar

  • Merkins for Merica

    Merkins for Merica

    At 0530 it was already hot and humid for The Whoopie at The View but that did not deter 6 Pax from the challenge of getting out of bed in the gloom.

    After a very brief disclaimer we moseyed toward the Wilson Canal Pump Station at a leisurely warm up pace. Once at the pump station we started with Merkins for Merica to Thunderstruck by AC/DC for 5 minutes of planking and Merkins.

    We then entered a Merkins for Merica Dora. Pax 1 would run downhill toward Lake Pontchartrain and towards the Treasure Chest, then Bernie Sanders up the walkway to Pax 2 who was starting on 100 T-Merkins. As we were about half way through the 100 T-Merkins, we picked up a 7th Pax member.

    After each group had their 100 T-Merkins, we followed with 200 Wide Merkins and 300 Shoulder taps.

    We then moved over to the wall for 1 minute of people’s chair, 1 minute of wall handstands and another minute of people’s chair before returning to our Flag-less starting location for 5 minutes of Mary and the COT.

    During the announcement portion we mentioned the upcoming Gnarley Nutria and promoted the Tuesday nights with Q Source.

    https://f3nation.com/q-source-index/

    Next Tuesday we will cover the Whetstone which is mentoring with the analogy of the whetstone sharpening a blade 

    Tuesdays at 7:30 pm via zoom or in person with a little F2 (fellowship) starting at 7 pm.

    Felipes off Claiborne on S Miso between Frostop and Elio’s

    During the intentions we lifted up those struggling with health issues, along with those struggling with mental, emotional, marital difficulties and those dealing with their jester deamons. We closed with giving gratitude for F3!

    God Bless America and thank you for the opportunity to push myself and hopefully push those present with my version of Merkins for Merica.

  • By The Numbers

    It was supposed to be a Cowbell beatdown. YHC brought gloves, as I imagined it’d likely be something tough… maybe a lazy Dora… maybe a merkin ladder as a warm-up. One of those beatdowns that’s a constant push, no 10 counts, pouring Shooter-eque sweat in the first 5 minutes. No mercy, as the sensei of Cobra Kai might say.

    And to be fair, we waited for the Bell and even gave him his standard 5 minute grace period.

    Knowing that he sorta does his own warmup anyway, YHC took the Q and we started with the usual (good mornings, arm circles, SSH, IWs, WMs, etc.), expecting the truck to pull in at any moment. But with warmorama options fully exhausted and no Cowbell in sight, it was time to roll. After all, Pik and Pixie traveled to the AO on foot this morning (t-claps!) and would need to wrap it up quickly to get back.

    First up, mosey to the Marsh for some…

    30’s: 25 t-merkins / 5 hanging knee tucks on the pull up bars. 20/10, 15/15, etc. Next up, some…

    10’s: 9 pull ups / 1 big boy sit-up. 8/2, etc.

    YHC is not a quick thinker to begin with, and this becomes even more true at 0515, so we kept it simple and stuck with the number theme. Back to the trailhead for a true set of …

    11’s: 10 Freddie Mercs (4-count) / 1 Sister Mary K (2 count), with a bunny hop up the stairs because, yeah, that’s what I’ve been into lately.

    Finished up with some Mary: Putins, leg raises, crunchy frogs, LBC’s, and 10x burpees OYO.

    Nameorama and Goose prayed us out. Thanks guys for pushing and letting me lead on this gloriously hot and humid morning!

  • Tsunami Drills and Hills

    YHC threw a changeup to the regular Tsunami, for the 9 PAX that gathered in the gloom. Following on Roots’ 1 miler Skinny on Monday, we did some speedwork today.

    1. Mosey to Freret. Stretches under the cannon. Then sprint up mcallister to Drill Rd. Mosey to Willow.  Then sprint to Reilly field.
    2. ½ mile speed drill – starting from uptown-riverside corner, run 2 laps around field and garage up to uptown-lakeside corner for time.
    3. Storm the stairs.  Starting from the downtown-riverside corner, PAX Split to both towers and meet at the top of the ramp.
    4. Hill intro – mosey down the ramp. From the bottom of a gentle incline, run up halfway, then mosey back to the starting point. Run up again 3/4, then mosey down. Run to the top and mosey down. Focus on shortening your stride and keep your feet low to the ground on the ascents.
    5. Downhill Form 2 ramps – Keep your arms wide and low for balance, shorten your stride and focus on quick steps.
    6. Uphill cadence and summit attack – 1st ramp cadence, 2nd attack. Repeat twice
    7. Downhill flatout two ramps.
    8. Sprints on the field – 60 yards, 3 sets.
    9. Mosey to the flag

  • 610 Stomp #(who is counting)

    “Who wants the Q?” More like “who wants to write the back blast?” I guess since High Rise fart sacked, I’ll do it. How about some new scenery?

    Run down Marconi/Orleans to Moss/Jeff Davis and proceed to Canal. Turn around and return the traditional route (hey! we found Tool!).

    The entire Pax kept a common pace which made for great F2. Milage was right around 3.75.

    Thank you for the opportunity to lead,

    Da Parish.

  • Dirty McH8

    w/u

    • SSH
    • IW
    • HB
    • MC
    • JL

    The Thang

    Mosey to the foot of Canal and face the H8. We will perform 12 reps of 3 exercises (chest, legs, core) and then run a lap of the H8 sans burpees (up the levee, bear crawl the neutral ground, down the levee, up the levee, bear crawl the neutral ground, down the levee).

    Since I waited too long to write my back blast, I forget the exercises but there were Merkins, Stagger merkins, diamond merkins, squats, lunges, bobby hurleys, LBCs, leg lifts, and some more. I hope I got the PAX correct.

    Thank you for the opportunity to lead,

    Da Parish

  • Renaissance Rock Fest

    Eight Pax, plus our mascot DJ, showed for some work on the NOMA “porch” to the tunes of 1980’s arena rock, courtesy of Def Leppard, Rolling Stones, Ozzy, etc. (idea inspired by Scantron). After the disclaimer, warmup, the group performed 3 cycles of 7 maneuver sets (rotating push-ups, caterpillar + shoulder taps, crouching side-steps with lunges, J-Los, wife-pleaser + sit ups, bear crawls up/down steps, box-cutters), with mosey and burpees in between… once ‘round NOMA and the other to the park entrance. Finished off with a double dose of Sunday Mornings behind NOMA, then circled up at the flag for COT. We were excited to see FracSac posting! One late-comer joined the workout after the start but did not join us for coffeeteria, I believe F3 named “Kruckie” or similar…if someone has his contact info, I’ll reach out to get him connected (musician from Australia). As for Vagabond, his third Q on the books and looks forward to helping more.