F3 New Orleans

Category: Backblasts

  • Exceeding Expectations at the Knoll

    Exceeding Expectations at the Knoll

    Highland Road Park. Hot & Humid

    Looking at the F3 Nation list of exercises Friday night, Bear Mountain Merkins and Burpee Mile looked like good ideas. The next morning, in the heat and humidity, with the steep hills and many stickers of the Knoll, the degree of difficulty exceeded expectations and “good” may not apply.

    Introductions and Disclaimer

    Warm O Rama

    20 Abe Vigodas, 20 Hairy Rockets, 20 SSH

    The Thang

    Bad Idea #1: Bear Mountain Merkins – Partnered up, one man runs down the hill, performs 5 merkins and Bear Crawls back up whilst partner does Mountain Climber Merkins (or squats if merkin quota has been exceeded) 10 reps seemed like a good idea but 5 reps turned out to be a better idea.

    Bad Idea #2: Burpee Mile – With total disregard for Pax’s aversion to running any significant distance, on 1/4 mile flat open course either side of creek, start with 5 burpees, run the 1/4, do 5 burpees, cross creek for 5 more burpees and run back to start for 5 more burpees. Rinse and Repeat once more for one mile and 35 burpees

    Marys

    With YHC recovering from bad idea #2, SideFX took over for side planks – done for an eternity on left arm , then right. Excessive reps of heel touches crunched up on six and, finally Freddie Mercury’s until we cried.

    COT

    Name O Rama with initiation of FNGs Oscar and Holiday. Benediction and intentions then Pax sat for portrait painted by Money Cat

  • Loredo at The Foundry

    Ten PAX posted in City Park to get their Wednesday off to a good start. On the heels of Memorial Day, YHC thought it would be fitting to incorporate a Hero WOD, especially for those of us that missed The Murph days before. Here’s what went down:

    Mosey to the practice track for a quick warmup consisting of SSH, IPW, WM, and AC. Then YHC filled the crew in on who Loredo was:

    U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

    The Thang: Loredo WOD, push hard, AYG, check your time at the end, boomer friendly tunes played for added motivation.

    • 6 Rounds For Time
    • 24 Air Squats
    • 24 Push-Ups
    • 24 Walking Lunges
    • 400 meter Run

    All PAX finished in the 20-something minute range, a few times were estimated:

    Saban 21:00, Walleye, 23:08, Tool 26:29, Bogey 24:05, Kuch 24:44, Beignet 25-ish, Full Nelson 25-ish, High Rise 23:35, The Undertaker 25:30, Belloq 22:50

    We did some round robin Mary until all PAX finished, then a few more rounds for the female onlookers, who mumbled something along the lines of “where’s that handsome guy named Sheetrock?”

    Capped things off with 4 minutes of Plankorama, with first 2 min in silence to pay a little more homage to Staff Sargent Loredo and our fallen soldiers.

    COT and prayer.

    Thanks for the opportunity to lead.

    Tool

  • FracDay at The View

    The View (not YHC’s favorite name) is a great AO with lots of potential. YHC aimed to change things up a bit, and actually planned a beat down the night before. 4 eager men awaited the Q to begin, so with 5 of us ready, a disclaimer was given, and we moseyed to a warmup spot doing high knees, butt kicks and Carioca.
    Warmup:

    SSH IC x 31
IW IC x 15
Abe Vigodas IC x 10
GG IC x 10
AC IC x 20
PP IC x 20
MC IC x 20
MP IC x 10

    Jack Webb

    ‘merican x 1 followed by 2 air presses
’merican x 2 followed by 4 air presses
.......
’merican x 10 followed by 20 air presses

    Mosey to the bench and picnic table for Stations

    Station 1 - ‘mericans 
Station 2 - squats 
Station 3 - derkins on picnic table
Station 4 - step ups on bench
Station 5 - Run to levee, bear crawl up, 5 burpees, run back down (timer)
Rinse and Repeat
    Head to the shore to grab a rock.  

Curls x 10
Rows x 10
Elf on the shelf x 10 Right 
Elf on the shelf x 10 Left
Squat thrust OH press x 10
OH x 10
Return the rocks

    Circle up for Mary:

    Flutter kicks x 20
LBC x 20
Tin Snips x 10
Freddie Mercury x 20
Crunchy Frog x 10

    Mosey back to VSF for 1 minute plank.

    COT

    Count off, name-o-rama, announcements, intentions and closing prayer.

    Thanks for posting with me today and pushing me to be better.

    SYITG

  • Shifting Scramble!!

    With beatdowns returning to normal operation, Q decided to incorporate a different route picked up from the underground post of weeks past. Generally PAX would run the loop and back out down to the point, but this Gloom instruction was given to head up Monroe to West Beach then take to the lakefront down to Girord up to Florida instead (alternate called by the Thoroughbreds Cowbell, Zoolander, Steve) left on Livingston which proved to be a good choice considering we would have less traffic while sticking to the back roads.. With the Q bending Waterpik’s ear the entire run time passed quickly although we added 1.2 extra miles from the regular route. Total 4.37 at 8:55 pace. Goose and Akbar could be heard pulling the 6 with some chatter as well..

    Prior to the run PAX completed a warmup consisting of 10IC Toe touches, Torso twist, Scorpion kicks, 20IC SSH, Butt kicks and Lunge walk 20 yards.

    Finished with 1 min and completed 20IC Little Manny crunches..

    Appreciate you men posting!

    👊🏼👍🏼✌🏼 Till the next Gloom

  • Everybody H8s Okwata

    The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.

    W/U

    • Mosey around the fountain > Butt Kicks > Karaoke > High Knees > Karaoke
    • SSH x 25
    • IW x 25
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang(s)

    • H8 (2-3 Laps) – Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)
    • Top 40 – Exercise is 4 sets, 10 reps, alternate sides of the levee for each set. The exercise chosen was for the originator of the Top 40, Irish Jackasses.
    • Murph – 10 Pull Ups, 20 Merkins, 30 Squats; run a lap up & down the levee. Complete as many rounds as possible in 10 minutes.
    • Mary at the flag – Crunchy Frogs, Dying Cockroaches, LBCs

    Couterama, Namerama, Naming of the FNG (another Chalmation!), COT

    Thank you for the opportunity to lead,

    Da Parish

  • What Day Is It?

    What Day Is It?

    Four men arrived to own the gloom at 5:30am for the Hump Day Edition of Rock City at Pontiff Park. YHC gave the standard disclaimer and led the small Pax of men for a short mosey to the rock to get things started.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 20

    Shoulder Taps – 20

    Grass Grabbers – 20

    Smurf-jacks – 15

    The Thang

    Everyone was encouraged to select a rock and carry their burden to the open field located just past the baseball field.

    Making Bricks

    Since YHC missed his annual Passover workout due to the quarantine, he brought out his favorite Passover day workout – Making bricks. Like the Israelites who mixed straw and mud together to max bricks for Pharoah, we slowly carried our bricks across field one lunge step at a time while dropping to our knees between each set of lunge steps to make it all the more taxing in our slow movement across the field.

    Route 66

    The Pax did a standard Route 66 with the rocks. Stop at each tree along the edge of the field for bicep curls. 1 rep at tree one and 11 reps at tree eleven for a total of 66 reps.

    Slow Motion Suicides

    The Pax now moseyed to end of the football field where the Q had kindly placed cones marking the 1/4, 1/2, 3/4 and end of the football field.

    Run with your rock to cone one – 20 Low Slow Squats

    Run back to the start and pick up your rock on the way to mid field – 20 shoulder presses

    Run back to the start and pick up your rock on the way to cone three – 20 bench presses

    Run back to the start and pick up your rock on the way to the end zone – 20 curls for the girls.

    Run down to the start and then back to the end, hold Al Gore while awaiting the six.

    Rinse and Repeat

    Mary

    YHC celebrated his 13 anniversary yesterday and Vagabond celebrates his tomorrow, so time for a round of Mary that celebrates the joys of marriage.

    Wife-pleasers – 26

    Hello Dolly – 20

    Monkey humpers – 13

    The End

    Count-Off, Name-O-Rama, Announcements, Intentions, and Prayer

    Thank you men for celebrating my wedding anniversary and giving me a great beginning to my 14th year of marriage.

    Happy Hump Day!

    -Rev Sox

  • Block Party after Memorial Day?

    YHC has made a few questionable decisions in my short tenure at F3, but this one may have taken the cake.

    Coming back from one of the hottest, sleepless camping trips I can remember; my first Murph early on Memorial Day; and a family hike after. I remembered I had the Q with a pre-determined beatdown that I almost changed. I knew it would hurt, but decided not to back down. 10 men posted to push me through.

    Gloom Factor: 75 degrees, 82% humidity

    Pre-Thang – 1 miler

    Warmorama:  SSH, Toe Touches, Torso Twist, Self-Love x10 IC

    Thang – The block party begins, que angry man music

    6 Exercises, 6 Rounds, 10 Reps each, add 1 rep after each round

    Blockee’s: Burpees with blocks

    Curls

    Squat Thrusters

    Derkins

    Triceps Extensions or Close-grip block presses

    WW1 Sit-ups

    Run to Beck and Call and back. Run modification: step-ups or SSH

    Round 1, 2

    Not that bad. The run gave us a short reprieve, especially when Beck and Call fired up the bacon – a sweet, sensory moment before returning to the beatdown

    Round 3

    Go time. Cowbell and Bean lose the shirts, flashback to Iron Pax.

    Round 4-6:  Pain Train

    Exhaustion sets in, just in time for an uplifting tune from Hatebreed:

    Now is the time for me to rise to my feet, wipe the spit from my face, wipe the tears from my eyes. I’ve been tried and tested, but I won’t accept defeat. Through the worst we prevail, Now is the time

    6 rounds completed with 5 minutes to spare

    My dad had me move some cinder blocks; needless to say, I had my fun.

    Mary

    American Hammers:  For Hammer and, more importantly, Rachel who might have been delivering their newborn.

    Total reps: 450. The shower afterwards felt great until I turned around and screamed out loud – right when the water hit the brush strokes from the WW1 sit-ups.  Note to self, sit-ups in the grass next time.

    The first time I did this workout was in Nashville, in 17 degrees with strangers. It was inspiring to do it again with my brothers (minus the heat). Thanks for letting me lead, pushing me to be better each day.

    See ya in the gloom.

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  • Memorial Day Murph 2020 on the lake

    Due to all the recent changes that have taken place as a result of Covid-19, I figured what’s one more change, right? F3 has proven, if nothing else, to be very flexible with modifications to AOs and exercises. So instead of meeting at our newly baptized Monday AO in front of the Children’s Museum, I opted to meet at the House of Pain steps away from our usual Okwata AO. Tool (and some others) had previously installed 3 pull up bars so I figured with all the playgrounds still roped off this would be a good place to perform our Murph.

    6 PAX met at the HoP, instructions were given for The Murph, timer was started, and off we went. For our 1 mile loop we simply ran along the lakefront/sidewalk towards Canal, U-turned to head back towards the pumping station, and then U-turned back towards the HoP. 100 pull-ups, 200 Merkins, and 300 squats were done. Then run another mile. In the midst of our exercises Gideon decided to join us for a few rounds during his morning run. And there was even a drive-by appearance by Hawgcycle and Rev Sox during their morning run.

    Final times:

    • Saban 41:00
    • Sogo 41:20
    • Walleye 44:45
    • Catfish 45:30
    • Belloq 48:52
    • High Rise 50:00

    After resting for a few minutes and drinking some water to hydrate (thanks Sogo), COT was done where we took time to remember those lost in the line of duty. Never forget!

  • Memorial Day Murph 2020

    Eight men met at the park to give our annual Murph challenge a go. We gave our respects to our fallen soldiers then headed out for the first mile run.
    From there we moved to the workout bars and commenced the 100-200-300 exercise journey.

    We wisely chose a 5-10-15 plan of 20 sets. The next set could not continue till all 8 men were ready for the next. I should add Zoolander tried to trick us into additional sets. When that failed , he attempted additional reps. Thanks Zoo, I owe you.


    Next onto the final mile at your own pace. We closed with a prayer led by Shooter.

    In closing, a another outstanding F3 morning with our brothers. See you next year !

  • Happy Rebirth Everybody, but Happy Birthday to Me.

    Renaissance comes from the French word renaissance, from re- ‘back, again’ + naissance ‘birth’ (from Latin nascentia, from nasci ‘be born’). Since our temporary hiatus from public posting, F3 is now blowing & going in small, socially distant, workout groups. We are in the Renaissance of F3 and what better way to celebrate my 37th day of birth than Qing the Renaissance.

    Disclaimer – “Welcome to F3. My name is Da Parish, and I’m probably still drunk”

    The Thang

    • Burpees – 10 on your own
    • Imperial Walkers x 37
    • Run around the Museum
    • Time to do 10 more Burpees
    • Hillbillies x 37
    • Derkins x 10
    • Ascending Merkins x 10
    • Derkins x 10
    • Ascending Merkins x 10
    • Derkins x 7
    • Ascending Merkins x 10
    • Derkins x 10
    • Ascending Merkins x 7
    • Y not do 10 more burpees

    Line up on the tree line at Tree 0. In a suicide format, run to tree 1 and back to tree 0 and perform 1 rep of the exercise chosen by the PAX. Then run to tree 2 and back to tree 0 and perform 2 reps of the exercise chosen by the pax. Then to tree 3 and so on until completing all of the trees or time runs out.

    • 8 Count Body Builder
    • Burpees
    • Crunchy Frogs
    • Catalina Wine Mixer
    • Flutter Kick?
    • I forget the other 3 (this is why a BB should be written immediately)

    With 5 minutes remaining, head to the back of NOMA for 5 Sunday Mornings. 1 Sunday Morning consist of….

    • A wall sit w/ 10 over head claps
    • 5 Donkey Kicks
    • On the 5th donkey kick hold a Balls To The Wall
    • 1 Shoulder Press

    Count, Namerama, Announcements, COT

    Thank you F3 for surviving the Great Quarentine of 2020 and I can’t way to see all of your faces in the gloom.

    Da Parish