F3 New Orleans

Category: Backblasts

  • Respect at The Great Lawn

    Something has been going on in the last couple months that just doesn’t seem right.  I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March.  You see, there is this awesome group of Men that make me feel like I have purpose.  They don’t just sit on me or leave trash all over me.  They really care.  Not like that so called “groundskeeper” that doesn’t know anything about grass.  I’m only about 10 years old, so I’m still trying to figure things out.    

    I’m sorry, let me introduce myself!  I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May.  It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way!  That guy Tool really knows how to throw a party….

    The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration.  I guess that means F3 is back, which is awesome.  I missed these Men.  Well most of them anyways.  I try not to play favorites, but have you met that Rudy guy?  But I digress……

    There was a warmup:

    • SSH IC x 50 – wait a minute….Why more than 31?  I’m confused
    • IW x 20 IC
    • GG IC x 10
    • AC IC x 20
    • PP IC x 20

    Then they moseyed to one side of me for the first Routine:

    Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back.  You get it, right?

    • Burpees x 10
    • Lunges x 10
    • IW x 15
    • ‘mericans x 20
    • Plank Jacks x 25
    • Squats x 30

    Then he had then split up by even and odd numbers, using the count off from the disclaimer.  It was a real disaster, but so was the Routine:

    Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10.  Probably something else too, but we just need to get past this one.  I thought this Q was educated……

    Mosey back to one of the corners for next Awesome Routine:

    DirtyMacDeuce!

    Round 1

    • ‘mericans x 12
    • Squats x 12
    • Bigboi situps x 12
    • Run a lap around me

    Round 2

    • Shoulder Taps x 12
    • LBC’s x 12
    • Lunges x 12
    • Run a lap around me

    Round 3

    • Floyd Mayweathers x 12
    • Bonnie Blairs x 12
    • Freddie Mercury x 12
    • Run a lap

    Round 4

    • Cataline wine mixers x 12
    • Jump squats x 12
    • LBT’s x 12
    • Run a lap

    The next Routine was a test of mental fortitude:

    Spoiler alert, it didn’t go well

    The Q would ask for 2 numbers from the pax.  One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q.  A failure would result in a penalty.

    After 4 rounds of 10 penalty burpees, the Q called it.  But on the bright side, the Pax got to do 40 more burpees!  Good times!

    Finished with some Mary.

    Ended with a COT

    I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50!  Wow, how did that happen?

    That must have been a real downer to turn 50 during a pandemic.  As it turns out, that guy had a pretty awesome day.  After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit!  What an awesome organization F3 is!  I wish I could get up and join them.  Maybe someone will put some good grass on me……

    SYITG

    Coffeteria at Cafe Navarre
    Birthday Drive By
    Birthday Ride By
    Awesome F2 Surprise
  • The Inaugural Running of the War Eagle Half-Marathon

    The Inaugural Running of the War Eagle Half-Marathon

    On Saturday, May 16th, six men arrived at the parking lot of Metairie Baptist Church to run 13.1 miles around New Orleans and Metairie. Two weeks earlier War Eagle made the mistake of telling YHC that he was considering running his first half, but he didn’t know when it would be possible. Well, when Hawgcycle is involved anything is possible. A few days later: a date was picked, a time was set, a route was created, and the War Eagle Half was on!

    4 other F3 brothers responded to the announcement of the race as Two Yutes, Shurly, and Yoda (FNG) with Tool promising to join the race once we have crossed the border into the land of Orleans. Two Yutes was also running his first half with an impressive jump of going from an 8 mile run as his PR to 13.1.

    At 6am, the six of us took off at a steady pace of 9:45. Tool, as promised, joined the group in Orleans and ran with the Pax for about 6 miles but became the hero of the day for providing us with much needed water at the 10 mile point.

    Most of the group remained together for the first half of the run but as one to stand out from the Pax, War Eagle took off for the back half of the race to finish with a respectable time of 2:08. Two Yutes finished his first at 2:15 while Shurly and Yoda both came in shortly thereafter. Tclaps to Yoda for finishing the half as his first F3 workout at the age of 61 – double respect!

    But it was one non-runner who arrived at the start and showed us all up before the day was over. Hawg’s M and 2.0 arrived on bikes to ride beside our swift running. Sadly, we were not fast enough for Hawg’s 2.0 as she biked a marathon on Saturday while leaving us all in the dust.

    Those who have never ran a half-marathon, look to Saturday, May 15, 2021 and do something you have never done before.

    -Rev Sox

  • Coupons, coupons, coupons

    Coupons, coupons, coupons

    May 16, 2020,  

    F3 Credo: Leave no man behind, but leave no man where you find him.

    Using coupons today, each with a 6 ft rope tied to the coupon, for a surprise exercise

    7:00am.  Gave the Disclaimer.

    Several warm up exercises at the flag led by CAT5 side straddle hops and Al Gores while I was detained a minute  (With a couple extra men today I had to go to my supply cache to get more rope so CAT5 took over, seeing the need and taking over. Glad for his watchful eye.)

    12- Ferris wheel arm circles with arms always opposite one another. One up, one down etc..

    coupon mosey around the track to the first big round intersection circle over to the right, past the taped off exercise bars

    New exercise. Coupon rotation, on a rope

    Finger tip walkouts.  feet spread wide, touch ground in center, walk out on fingertips, walk back to a point between your feet. Did 10 reps

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

    Handcuffed squats (squat with hands behind back)

    toe touch stretches, feet together, touch ground in center

    toe touch stretches, feet together, touch ground to the right

    toe touch stretches, feet together, touch ground to  the left

    Its COUPON TIME

    Coupon mosey to the next location

    high knees while holding your coupon.

    Love your coupon. On your six and on your back. Caution is urged to avoid dental work damage and busted lips.  Hold coupon at arms length above your face. Lower coupon to your face and kiss the coupon. Did about 10 reps.

    Coupon rotation hand off. (see video in this post) Skill, coordination, hand grip strength and several muscle groups are used. We had 6 of the 8x8x8 coupons and the real men had the 8x8x16” size.   Each has a coupon tied to a rope which extends about 3 ft. from the coupon.  Feet spread about 3 ft apart.    We did do extra distancing here, not because Covid goes further than 6 feet on Saturdays but because if someone lets the rope slip we don’t want anyone else to catch the coupon with their foot.   A demonstration proved that if you let the rope go the coupon doesn’t go too too far away.   Everyone is to swing the coupon around in a circle around  their position, with the coupon at about 6-12” above the ground. When the coupon goes half way around the body you grab the rope with the other hand, behind your back, and continue the swing behind you.  The coupon goes round and round your position.  Gets more executive as time goes on.  Extending the rope makes the circle, and the time, longer per revolution.  Did about 10 circles in clockwise and counter clockwise directions.  No deaths occurred.  WATCH THE VIDEO ATTACHED. This was fun.

    Sky reach lunges.  Arms overhead, supporting the coupon, while doing lunges. Went in a counterclockwise then clockwise circle.

     Imperial Walkers, more or less, carrying our coupon of course, while moving in a circle while.  Went in a counterclockwise then clockwise circle. 

    Counter clockwise circle walking forward, doing lunges with a coupon.

    Clockwise circle walking backwards lunges with a coupon.

     Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Peter Parker side step.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward). Take all steps to the right.  At some time, I’ll reverse the direction.  

    Walk Mosey with coupons back to the flag area for some marys 

    Yours truly was slow on the mosey back to the flag. Doing about as much walking as moseying.  The Pax dutifully planked while waiting.   

    Jane Fonda side leg lifts left side and right side

    CAT5 leads Fredie Mercurys 

    I didn’t take this in my notes well. I think it was Naturboy who led some of the Mary exercises here at the end.

    Circle up for Count-O-Rama –  8 Pax.  Biggest group in weeks!

    Name-O-Rama. 

    COT Circle of Trust.  Bring it in but not so close any more, tight for a sweaty  Ball of Man!!  More sort of a carousel of man.

  • Soggy Morning Beat Down

    F3 Northshore officially is back in business. Sixteen PAX posted to the reopened Mandeville Lakefront Saturday morning for a beat down, and a soggy morning beat down it was.

    After a Warmup consisting of:

    Imperial Walkers 20x, Merkins 10x, Windmills 20x, Plank Jacks 20x, Copperhead Squats 20x, Mountain Climbers 20x, Hillbillies 20x, all IC, and with 10 Burpees OYO tacked on at the end

    the PAX walked Eastward down the Lakefront for a bout of Dora 1-2-3

    (It should be noted at this point that at least one PAX, namely Russo, was primed to mosey and visibly was disappointed in the walk. Apparently Russo has made good use of his COVID 19 break to become a runner. Don’t worry, Russo, you will have your chance to shine, and T claps to you for improving yourself while the rest of us have been eating ice cream on the couch. (And by “the rest of us,” I mean YHC)).

    Back to the Dora 1-2-3:

    We partnered up and together did 100 shoulder taps with feet elevated on the sea wall, 200 airplanes, and 300 OH hand claps, all with a four count and making our way to the street and back to relieve our partner by rotating low and slow side shuffles with 45 degree angled low and slow walks. This one ended up going on longer than YHC projected on account of the four count so we called it a bit early, right before Tanked Up’s head exploded from counting, and moved on down the Lakefront.

    Circling up we did hit 10x hand release Merkins, 10x Nolan Ryans each side, 10x flutter kicks, 10 more hand release Merkins, 10x Jane Fondas each side, 10x wife pleasers (with Hammer demonstrating perfect form), 10x more more hand release Merkins, 10x jackhammers each side, and 10x Freddy Mercuries. Then it was time for a Merkins wave and an Al Gore hold/squat jump wave with Akbar wrapping us up each set at the magic number 113. 10 burpees OYO and then it was time to walk back towards the shovel flag.

    Stopped along the sea wall for Bulgarian split squats 25x IC each leg. If you are sore today, thank Steve. YHC did not know these exercises existed until he introduced them and made them his standby exercise. So it’s Steve’s fault.

    We then made our way back to the flag for a set of A-B-C-D abs and some final burpees.

    Countorama, nameorama, and coffeeteria after Grundy prayed us out.

    Great to be back in business. Thanks for letting me lead guys.

  • Enjoying the View

    4 men arrived at 5:20am on the levee (well Mahatma and YHC arrived at 5:20) in the early morning gloom. While waiting for the best view in greater New Orleans, they banded together but remained physically distant for a Q-less beatdown. It was Round Robin all around with each of the 4 men taking their turns.

    The Warm-up

    SSH – 20

    Shoulder taps – 20

    Peter Parkers – 20

    Imperial Squat Walkers – 15

    Windmill – 15

    Michael Phelps – 15

    Grass grabbers – 15

    The Thang

    Each of the 4 pax members led a section of the workout. YHC has little confidence that every workout will be recorded with perfect accuracy, but that will make this no different from the standard backblast.

    The Mahatma

    Start at the top of the levee on the concrete pad with 15 merkins, run down to the beginning of the bridge for 15 air squats, run across the bridge for 15 lunge steps, continue running to the next concrete ramp and do 15 merkins on the top of the levee. Run back down the ramp and back to the starting point on the other side of the bridge.

    Mahatma asked the Pax to estimate the time it will take to complete. YHC guessed 6 minutes. Kenner Brah guessed 5 minutes. It took 9:20 as it was about one mile of running. (Who knew it was that far?)

    The RevSox

    15 dips at the walls on the top of the levee. Run down the levee to the paved space on the other side of the bike path and do 15 plank jacks. Repeat with 10 reps of each and then repeat again 5 reps of each.

    The Mambi

    Run backwards up the levee and do 15 squat jumps at the top, run down the ramp and do 15 Carolina Dry Docks. Run back up the levee and down to the bottom on the other side for 15 LBCs. Bear crawl back up to the top and run back down to the starting point. Two Rounds

    The Kenner Brah

    This was the oddest and most mentally engaging exercise YHC has ever done at an F3. The Pax moseyed to the edge of the lake and climbed on the rocks. The Pax then goat hopped (Kenner Brah’s terminology) down the rocks for about 1,000 feet while praying no one was going to sprain an ankle or worse. Thankfully there were no injuries as we hopped from wet rock to wet rock by the lake.

    We sprinted back to the starting point as YHC edged out Mahatma on the run (history is written by the winners baby!)

    Mary

    20 O Dollies

    14 Hello Dollies

    20 – Wife Pleasers

    20 – Penguins

    Stretching led my Mahatma

    Some weird backward picnic table plank led by Kenner Brah

    The End

    Count off, Name-O-Rama, Announcements, Intentions, and Prayer (all with proper social distancing)

    -Rev Sox

  • Unofficial Backblast for an Unofficial Beatdown

    Wow, it’s been a while since YHC has logged onto this site (or even used the term, “YHC”).  The days are growing near when these backblasts will become just another (well, let’s be honest, bothersome) routine.   But… not yet.  

    So this was the second weekend in a row where there was a bit of a (socially distanced) crowd out there.  (I know, tsk, tsk.)  But hey, I spotted two Mandy police cruisers drive by and they must’ve approved of our distance because no arrests were made.  

    Usual 2 mile pre-thang to get things rolling, then onto:

    Warmorama: Toe touches, WM, SSH, IW, hillbillies, seal jacks, bodybuilders, IC x15-20.

    Thang: First up, a routine similar to an Iron Pax challenge, 4 rounds of:

    • 50 squats
    • 40 big boys
    • 30 merkins
    • 20 sister mary’s
    • 10 burpees

    Then a run down Noah’s Ark to complete the round before returning to rinse & repeat.  

    Grundy, Bush, and Tank took the lead on this one, though how Bushwacker did it so quickly with all his whining about sit-ups is beyond me.  (And Grundy might’ve done it a little too quickly, because he had to bow out with an ankle injury immediately after.)  Tank, after 30 days of consecutive Murphs (yeah, you read that correctly), breezed through this one. No surprise there.

    Somewhere around this time, either Bean or Hammer initiated what I believe is called a “flying EH.”  Extremely rare in these parts, this is when someone in the Pax EH’s a guy who is passing by.  Bushwacker, the Northshore communications director, immediately took in James, made him feel at home, and explained all the lingo being slung around.

    Next up, a COP:

    • High knees burpee wave, only two rounds to everyone’s surprise.
    • Next, hold Al Gore for a Bobby Hurley wave. (x3)
    • And finally, hold your ankles (welcome Six Pack!) for a monkey humper wave.  (x3)

    Almost time to head back to the (for now) non-existent flag, but first a quick set of 11’s.  Quick, Shooter asks?!?  Why, yes, no bear crawls or lunges between sets!  And the guys did indeed knock out a set of freak nasties and merkins pretty quickly.

    Back to the start for countdown, nameorama (welcome of Six Pack!), and Hammer prayed us out.  Guys, it was really good to lead again.  Thank you for the opportunity, for the camaraderie, for the push to be better.  SYITG.

  • Lakefront F3 Fest

    PAX: Akbar, Bean, Bushwacker, Cowbell, Grover, Grundy, Hammer, FNG, Shooter, Steve, Tarheel, THE Manny, Turbo Tax, Waterpick

    QIC: Akbar

    14 men posted Saturday to celebrate the New Orleans festivals that were not to be. Great to see everyone again in the gloom as things seem to be moving toward the new normal. And new faces too: Special thanks to Tarheel for making the long trip from Covington for what might have been his first Lakefront appearance. Great to see TurboTax back in action, bringing a FNG with him.

    T Claps to Tool for creating this beatdown to pay homage to our local musicians and those that would have played at festivals this spring, including a special tribute to the late Dr. John. A fun and simple format, yet sure to test our endurance.

    Prethang:  2 mile run

    Coupons:

    Grover and I missed the prethang and arrived to an assortment of coupons consisting of cinder blocks and ruck plates. Shout out to Waterpick for his Joseph like Technicolor coupon.

    YHC posted on GroupMe the day before to bring your own coupon, but not everyone got the message. Teddy Roosevelt said: “Do what you can, with what you have, where you are.” Bush and Manny took that to heart and grabbed a weed eater and a spare tire from their vehicles for coupons. Apparently Bean randomly travels with cinder blocks so we had enough to cover everyone.  

    Warmorama: The Meters and Galactic started us off with a 6 minute warm up of SSH, WM, IW, AC, MC, GG, and Self-Love – although no one knew what most of those abbreviations meant.  Evidently Cowbell struggled with that as well, and thankfully sent a detailed text explanation at 3:13 am – just 3 hours before the gloom.

    X20 in cadence: Side straddle hops, windmills, imperial walkers, arm circles, mountain climbers, grass grabbers, and self-love

    Thang:  14 songs, 48 minutes, 23 seconds rest in between.

    Wagon Wheel – Old Crow Medicine Show:  X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song

    Everlong – Foo Fighters:  X20 Kettle Swings, Lunge Walk 15yds and back, R&R….

    It’s Your Thing – Marc Broussard:  Hold High Plank, Merkin on every “Thing”

    Buckjump – Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie:  X20 Jump Squats, Bear Crawl 15yds and back, R&R….

    Keep Going – The Revivalists:  X20 Shoulder Press, Lunge Walk 15yds and back, R&R….

    Treme – John Boutte:   Get “Down in the Treme” with a low plank and hold it 

    Right Place Wrong Time – Dr. John:   X20 Thrusters, Crab Walk 15yds and back, R&R….

    Fly Away – Lenny Kravitz:   Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”

    Jambalaya – Dash Rip Rock:   Lay your block down or find a step, curb, etc. for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rocky’s.

    Here Come the Girls – Creole String Beans:  Hold Block w/both hands and get ready to do some “Curls for the Girls!!!”….perform a curl for every “Girl”

    I Thank You – Robert Randolf & The Family Band:   Plankorama….any plank variation for duration of the song…high, low, side, etc.  

    Count| Name-o-Rama

    Welcome FNG Kroeger from Charlotte – Named after Chad Kroeger from Nickelback

    COT

    Prayers for all those affected by the festival cancellations: musicians, organizers, hospitality, etc.

    Coffeteria

    Short mosey down to the Book and the Bean who have opened their outdoor seating.

    Here is the full workout with playlist, coupon and non-coupon option

    Pre-blast for F3 Fest

  • Alt Nation

    Warm-Up

    SSH x 20 (IC); Imperial Walkers x 20 (IC); Windmills x 10 (IC)

    The Thang

    100 Burpees + 100 Crunchy Frogs – Alternate after 10 reps.  Single Count

    150 Merkins + 150 Big Boi Sit-ups – Alternate after 15 reps.  Single Count

    200 Peter Parkers + 200 Dying Cockroaches – Alternate after 20 reps.  4-count cadence = 1 rep.

    250 Squats + 250 LBCs – Alternate after 25 reps.  Single Count

    If there is time remaining, alternate 10 8CBBs and 10 Dr. Ws until time is up.

  • Last Mothership Before COVID-19 Changes Everything

    Back in January, I have already heard about the Coronavirus because of my family living in Hong Kong. My father, who is still currently stuck in Hong Kong due to the travel restriction, had informed me how bad this thing is and how many people had already died in China. I knew it was somewhat serious, but I never expect it to be THIS bad where it will affect everyone of us for a very long time. Particularly, I remember my parents were in Hong Kong when SARs broke out in 2003. Because Hong Kong did a great job containing SARs, I never thought a similar highly contagious respiratory infection would hit us all the way to NOLA.

    Before City and Statewide stay-at-home mandate, we get a chance for one last Saturday beatdown. 20 PAX showed up on a beautiful morning. I gave my standard disclaimer and off we went!

    We started off with a lap around the great lawn and back to the Peristyle for our warmups in cadence:

    SSHs x 20

    Forward & Backward Arm Circles x 10 each

    Windmills x 10

    Grassgrabber x 10

    Hill Billies x 20

    Peter Parker x 15

    Mountain Climbers x 15

    Parker Peter x 15

    Part 1

    Picked a column at the Peristyle. In plank position, each Pax did hands on the wall x 20. Then did 20 right leg step ups. Then back to a column and did another 20 hands on the wall in plank position. Then back to the bench to finish with 20 left leg step ups.

    Part 2

    Walked across the street to the Great Lawn. We were using palm trees on the right as our markers. At the first tree, we started off with 1 lunge (Two is One). At the second tree, we did 2 lunges (Two is One), at the third tree, ….. all the way to the eighth tree. Then sprinted back to the very first tree and planked / waited for the Six. Then we added another layer of exercise. At the first tree, we started off with 1 lunge (Two is One) and 1 big boy sit-up. At the second tree, we did 2 lunges (Two is one) and 2 big boy sit-ups. At the third tree…. all the way to the eighth tree then sprinted back to the beginning and waited for the Six again. Final layer of exercise we added on was everyone’s favorite: burpees. At the first tree, we did 1 lunge, 1 big boy sit-up, and 1 burpee….. all the way to the eighth tree again. So in total, each PAX ponied up 108 lunges (2 is 1), 72 big boy sit-ups, and 36 burpees.

    Part 3

    We moseyed to the fountain in front of NOMA. We picked a partner and did DORA 1, 2, 3. The exercises were 100 leg raises, 200 inclined merkins, and 300 LBCs. While one pax was doing the exercise, the other partner was burpee broad-jumping towards NOMA on the flat surface and bunny hopped on the steps. Then ran back to flapjack with the partner.

    We ran back to the flag for COT. We went overtime by a minute or so. At every COT, I always mention how grateful I am able to do this with the PAX on a regular basis. F3 is a big part of my life. I do this 4 to 5 times a week. I enjoy the F2 part the most. We had our last Cafe Navarre breakfast together. Now, I still workout with few PAX in a smaller group and keeping our social distance. I’ve been running into other smaller F3 groups here and there in the gloom. I cannot wait till we can all get back together with 30 plus PAX at the WPM, Mothership, Rock City, The Skinny, Chamber of Horrors, 610 Stomps, Tsunami, The Birdcage, Foundry, Popeyes, Okwata, Stiffler’s Mom, Master Melvin, Wally Run, Uptowner, Sweaty Bells, and Renaissance. Until then, stay safe!

    King Kong

  • Pre-blast for F3 Fest

    Festivalgoers, we might be down, but we ain’t out!  There’s still plenty of fun to be had throughout the remainder of the festival season here in The Big Easy, albeit in a socially and/or physically distant setting.  Get yourself garbed up in some festive workout attire, maybe even grab a few buddies, find some good grass (not that kinda grass), and pass a good time at F3 Fest!   

    What you’ll need:

    • 48 minutes of your time
    • Smartphone to access F3 Fest playlist on either Spotify or Google Play Music (see links and deets below)
    • Bluetooth speaker for full jam out effect  
    • One standard coupon (for the concrete block option…a large rock or kettle bell will suffice in a pinch…or see the bodyweight option below)
    • Approx 15 yards of good grass or pavement, marked off with a cone or festival chair
    • A copy (printed or digital) of the workout for quick reference between songs
    • Your favorite hydration libation

    This can be done OYO or in small groups.  Strive to give it AYG for the duration of each song.  Note there is a 23 second gap built in between songs to allow for a quick breather and chance to prep for the next song/circuit.  The music was selected from artists, most with local ties, who were scheduled to play at this year’s Jazz Fest, French Quarter Fest, and Hogs For The Cause…plus a tribute song thrown in for the late, great Dr. John.

    If you’re not familiar with Spotify, getting the playlist is easy peasy.  Here’s the link to pull up it up: 

    If you don’t have the Spotify app, you’ll likely need to download it.  Also, you’ll probably want Spotify Premium (or workout with someone who has it) in order to avoid pesky commercials.  You can download the 30 day free trial here https://www.spotify.com/us/premium/?utm_source=us-en_brand_contextual_text&utm_medium=paidsearch&utm_campaign=alwayson_ucanz_us_performancemarketing_premium_brand+contextual+text+exact+us-en+google&gclid=EAIaIQobChMIr7S81aSK6QIVrP3jBx0hKwl8EAAYASAAEgJSN_D_BwE&gclsrc=aw.ds

    Another way to access the playlist is Google Play Music list which also has a free option. The same F3 Fest playlist is here: https://play.google.com/music/playlist/AMaBXylkpYwg5NI3vDZb6gXAdmXLxM1f906v8ZTGnrp-_vFQd2v6uEfTm11GZ-hjYe7Fk6o3KUt3HyXJCPJwyIrTK06v1Jb1LQ==?t=F3_Fest

    Boomers, please don’t let this fancy tech stuff scare you off, you got this!

    Get ready, gates are opening….

    Welcome to F3 Fest.  I’m not a professional trainer, nor a professional DJ, modify the exercises if needed, push yourself but don’t hurt yourself.  Laissez les bons temps rouler….

    Rock Out With Your Block Out – (Coupon/Concrete Block Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 Kettle Swings, Lunge Walk 15yds and back, R&R….
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R….
    • Keep Going (4:15) – The Revivalists
    • X20 Shoulder Press, Lunge Walk 15yds and back, R&R….
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 Thrusters, Crab Walk 15yds and back, R&R….
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Lay your block down or find a step, curb, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Hold Block w/both hands and get ready to do some “Curls For The Girls!!!”….perform a curl for every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song…high, low, side, etc  

    Workout concluded

     

    Jam Out With Your Hands Out – (Body Weight Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Merkins, Lunge Walk 15yds and back, R&R (Rinse&Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 WWII Sit Ups, Side Squat/Lunge 15yds and back, R&R…
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie  
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R…
    • Keep Going (4:15) – The Revivalists
    • X20 Box Cutters, Lunge Walk 15yds and back, R&R…
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 American Hammer, Crab Walk 15yds and back, R&R…
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Find a step, curb, stool, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Mosey 15yds back and forth, stopping for a squat (use good form!) on every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song… high, low, side, etc  

    Workout concluded

    Thanks for attending.  Hope you enjoyed. 

    Tool