F3 New Orleans

Category: Backblasts

  • 40 – For Rudy

    Showing Rudy some love by bringing his beloved 40 to the Zoom and hopefully giving him a new song to sing

    Warm-up: 25 SSH, 20 Peter Parkers, 20 Mountain Climbers, 20 Parker Peters.

    No levee in the Zoom. 5 burpees will replace the run up and over the levee. 40 reps of the exercise in each set. Each set will go like this: 5 burpees, 10 reps of the excercise, 5 burpees, 10 reps of the exercise, 5 burpees 10 reps of the exercise, 5 burpees, 10 reps of the exercise.

    • Set 1 – Tempo Merkin
    • Set – Monkey Humpers
    • Set 3 – Low Slow Squat
    • Set 4 – Plank Jack
    • Set 5 – Tempo Diamond Merkin
    • Set 6 – American Hammer
    • Set 7 – Bonnie Blair
    • Set 8 – SSH
    • Set 9 – Tempo Wide Merkins
    • Set 10 – Flutter Kicks

    I waited patiently for the Lord
    He inclined and heard my cry
    He brought me up out of the pit
    Out of the mire and clayI will sing, sing a new song
    I will sing, sing a new songHow long to sing this song
    How long to sing this song
    How long, how long, how long
    How long, to sing this songHe set my feet upon a rock
    And made my footsteps firm
    Many will see
    Many will see and fearI will sing, sing a new song
    I will sing,…

  • PRE BLAST: Sponsored by Urban South

    BEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast

    Warm up:  SSH X 20, Imp Walker x 20, Mtn Climbers, x 20  Lunges L and R x 20

    10 8 count Body Builders

    MERK session aka:  Who Dat Ale.

    12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide

    10 8 Count Body Builders (20)

    BACK SESSION:  HOLY ROLLERS

    Superman to Bow 10 times

    T W Y –s x 20   (In Cadence)

    Bird Dogs

    Bridge/Wife Pleasers

    One leg Wife Pleasers L/R

    Shoulder Taps

    10 8 Count Body Builders (30)

    PLANK SESSION:    2nd Set  It’s a pilsner –my favorite

    Plank Jacks

    Taps

    Plank Walks

    Hand to Foot Planks

    JLOs

    Mat Jumps

    Peter Parkers

    Parker Peters

    10 8 Count Body  Builders (40)

    FINALE:  MONSTER MARY – AKA PARADISE PARK   45 secs on 15 off

    LBC

    LBT

    Roaches

    Bugs

    Hello Dolly

    Flutter

    Rosalitas

    Iron Cross

    Freddie Mercury

    Low Country Crab

    Donkey Kicks

    Carolina Dry Docks

    Russian Twist

    Lunges Forward and Backward

    Lunges Sideways Left and Right

    8 Count Body Builders (50) *I want to finish with this activity

    WORST CASE SCENARIO:  If we finish early I plan on finishing with Jack Webb *Cinnamon Toast Crunch Sout

  • Virtual Workout – 4/10/202: Stations of the Cross

    Good Friday. Lets walk the Stations of the Cross together.

    Zoom: https://rasa.zoom.us/j/7570546234

    The Warmup

    Windmills, Grass Grabbers x10. SSH, IW x25.

    The Thing

    Walking the 14 Stations of the Cross. 3:00 for each station: 90 seconds of exercise – push for the full time, but keep your form. Then walk the path – lunge walk for 60 seconds (Form! Knee to the grass). Remaining 00:30 recovery until the next station.

    If you don’t need the 00:30 recovery – please modify by extending the exercise time, or by extending the lunge walk. 3:00 per station is the target.

    Station #1: Jesus condemned by Pontius Pilate. Peter-Parker-Peters

    Station #2: Jesus picks up his cross. Merkins

    Station #3: Jesus Falls the first time. Burpees

    Station #4: Jesus meets his mother, Mary. Big Boy situps

    Station #5: Simon helps Jesus shoulder the cross. Slow Squats

    Station #6: Veronica wipes the face of Jesus. V-Ups

    Station #7: Jesus falls the second time. Burpees

    Station #8: Jesus meets the women of Jerusalem. Hello Dolly

    Station #9: Jesus falls the third time. Burpees

    Station #10: Jesus is stripped of his garments. Jump Squats

    Station #11: Jesus is nailed to the cross. T-Merkins (reach for the sky, and as you are stretched in that position recall the agony of Jesus)

    Station #12: Jesus dies on the cross. Genuflects (hands behind head. Down to one knee, down to both knees, back up to one knee, back to standing up. Over and over again).

    Station #13: Jesus is taken down from the cross. Dips

    Station #14: Jesus is laid in the tomb. Low Plank. Hold as long as you can before going on final round of lunge walks.

    The End

    Thank you all for the opportunity to lead. I look forward to when we can do this in person again together.

  • Virtual Workout for Wednesday, 4/8/20

    Warm-up: (all IC)

    • Good Mornings x10
    • Windmills x10
    • Seal Jacks x20
    • Cherry Pickers x15
    • IW’s x20
    • Hillbillies x15
    • Mountain Climber Merkins x15

    The Thang:

    Grab a chair or bench for:

    • Bulgarian split squats, left leg x12 IC
    • Bulgarian split squats, right leg x12 IC
    • Left leg step ups w/ right knee to chest x10 IC
    • Right leg step ups w/ left knee to chest x10 IC
    • Calf raises x20 IC
    • Jump squats x12
    • Monkey jumpers x12IC

    Shake it off with some SSH x10 IC, then Dips/Freak Nasties x12 IC, and then repeat above routine x3.

    Next, grab cinderblock or similar coupon for non-merkin exercises:

    • Overhead presses x12 IC
    • 10x Werkins
    • Elf on the shelf L->R x12
    • 10x staggered arm merkins, right high
    • Elf on the shelf R->L x12
    • 10x staggered arm merkins, left high
    • Bent over rows x12 IC
    • 10x T-merkins
    • Curls x12 IC
    • 10x Irkins
    • Goblet squats x12 IC
    • 10x Derkins
    • Chest presses x12 IC
    • 10x Regular merkins

    Shake it off with seal jacks, x10 IC.

    On your six, right side for Jane Fondas x10 IC, keep your leg up for quick pulses x10 IC, keep your leg up for knee-to-knee x10 IC, and finally keep it up for heel-to-knee x10 IC. Flapjack for left side.

    If extra time, complete ISI (x23 8-count bodybuilders).

    Mary:

    • 20 BB sit-ups
    • Flutter kicks x20 IC
    • Freddie Mercuries x20 IC
    • LBC’s x15 IC
    • Leg raises x15 IC

  • Virtual Workout For Monday 4/6/2020

    Warm-up

    • SSH x 31
    • Imperial Walkers x 25
    • Peter Parker Peter x 20
    • Good Morning x 10
    • Tempo Merkins x 15
    • Low Slow Squats x 15
    • Mountain Climbers x 25
    • Windmills x 10

    The Thang

    Tabata – 20 seconds all out followed by a 10 second rest. 

    • Diamond Merkins, Prisoner Jump Squats, Flutter Kicks, Burpees – Repeato

    510 Stomp – 10 burpees EMOM for 5 minutes

    Elevens

    Find a stretch of street, yard, neutral ground, etc. that is about 30 – 40 yards.  Start at one end and take 30 nice long steps to the other end.  Start with 10 Bonnie Blairs (2 is 1) run to the other side for 1 Hand Release Merkin, continue until you finish with 1 Bonnie Blair and 10 Hand Release Merkins.  Plank when you finish.

    510 Stomp – 10 burpees EMOM for 5 minutes.

    Tabata – 20 seconds all out followed by a 10 second rest. 

    • Diamond Merkins, Prisoner Jump Squats, Flutter Kicks, Burpees – Repeato

    Mary

    • Flutter Kicks x 20
    • Big Boi Sit-ups x 20
    • Dying Cockroach x 20
    • Little Baby Twists x 20

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Immune Boost

    Four F3 Nola pax checked in at 0530 this morning for a virtual Q. Hopefully others will find the time to do it later.

    The Thang

    • Imperial Walkers x 19 (IC)
    • Merkins x 19 (1 is 1)
    • Mahktar N’Diaye x 19 (IC)
    • Up-Downs x 19 (1 is 1)
    • Nolan Ryans x 19 (IC)
    • EMOM (10 burpees EMOM for 9 minutes)

    Do the above set 3 times.

    NMM

    • Total of 270 burpees and 57 Up-Downs, which are pretty much burpees without the tiny little hop most of us do at the end.
    • It was rough, but I felt better knowing a few other guys were doing it with me at the same time, albeit from different locations.
    • I tried to post a Video Backblast on GroupMe, but I froze the app.  I thought a Video BB would be appropriate for a Virtual workout, but GroupMe sucks for posting large files, or at least it does on my phone.
    • I got caught before my 50th burpee in the 3rd set, so death by burpees does happen.  I took an extra minute break and then got caught before my 70th burpee.  Twice dead.
    • This took me 50 minutes.
    • This was very reminiscent of losing a bet to Da Parish, except I didn’t have to wear those horrible colors while I was doing it. 
    • The ISI is up for March and Beyond.  Find the link I posted in Mumblechatter if you want to join.
    • Some guys are kicking around a Meal Support Plan to help our local medical community and some our F3 brothers in the restaurant industry.  There is a link to join the discussion posted yesterday in Mumblechatter.

  • Full-On Irish Beatdown

    Inspired by St. Patrick’s use of a shamrock to explain the mystery of the Trinitarian God, we soothed our anxious souls in the gloom this morning with a full-on Irish, trinitarian beatdown.

    Warm-ups were SSH, Seal jacks, arm circles, Windmill’s IW’s, high knees, and butt kicks. Then, after a moseyed lap we were back to the splash pad for the thang: three routines, each with three parts (shamrock-style).

    First: partners work together to complete 100 Merkins, 200 LBC’s, and 300 squats. While one did 10 Merkins, the other held a plank, then switched until 100 were done. Then, while one did 20 LBC’s, the other did a 6″ leg lift/hold until 200 completed. And, while one did 25 squats, the other held Al Gore position until 300 were done.

    Second: same partners–one ran up the stairs, around, and down while the other chipped away at 100 freak-nasties, 100 box jumps, and 100 walk-up incline Merkins on the benches.

    Third: each man for himself–sprint the length of the columns, then turn around and crab walk the length of three columns before gator crawling the length of two columns. Rinse and repeat for three times total. Competition was heavy, as was the breathing.

    Bonus: Chumba-burpees–played the song, “Tubthumping” by Chumbawumba since they are an Irish band whose lyrics only make sense to the natives of the Emerald Isle. SSH’s for the duration except for burpees every time they said “I get knocked down, but I get up again”. After the previous exercises, the SSH’s were the worst part…at first.

    Tempted to call it two minutes early, YHC decided instead to offer up a set of Freddy Mercury’s and box cutters for the Southshore F3 community since they’ve had to cancel for an undetermined time.

    On a serious note, it was truly a blessing to be able to post this morning during such turbulent times when everything seems to be out of our control. Having the chance to choose to run a little harder, to do one more burpee, to push through when everything in me wants to stop, and to have other men challenging and supporting me is a gift I’m not taking for granted. It’s an intense reminder that there is always something I can control: myself. I can control how much I’m willing to give, to keep pushing forward, and to choose to be a man for others, for something bigger than me despite the circumstances.

    Thank God for F3 and for you men. He will lead us forward.

    See you in the gloom,

    Goose

  • Dueling Q and a little merkin frisbee to lighten the mood!

    9PAX showed up to the Chamber to start the week off right after a stressful weekend.

    First Q – Jesus Juice

    Warmup: Quick Jog around parking lot, 15 each of: side straddle hop, hill billies, windmills, mountain climbers

    Jesus Juice Workout: 2 agility ladders and two tires. PAX evenly spread out and created a rotation: pushups in each ladder, large tire flip with a hop, lunge, pushups in each ladder, small tire flip with a hop… rotated for 15 minutes. We then proceeded to work on our speed by: agility ladder in and outs, lunge, larger tire flip with a hop, ladder in and outs, small tire flip with a hop, lunge

    Sheetrock Workout: Merry to you die: Freddie Mercury, Dying Cockroach, LBC’s, Plank. A quick story about Sheetrocks college years.

    We then decided to get a little competitive and split up the PAX for a 5 vs 4 ultimate Frisbee. Sheetrock, Shuffles, Breadsticks, and Jesus Juice vs the rest of the pax. The 5 pax came in with a ton of confidence with there competitive advantage. The 4 PAX came out with a vengeance determined to prove heart and not numbers will be victorious in the end. The result was a complete bloodbath with the the 4 PAX winning 42 – 7. Screw Top cried he didn’t know how to play while the other PAX members held there head down in disgust. However, the question now needs to be asked, who actually won the day. The team that had to do significantly more merkins, or the team that simply dominated the game….

    Finished with 10 Burpees for the losing dueling Q (SheetRock), a distant COT , and a decision to incorporate more merkin ultimate frisbee games at the chamber!

  • Dirty Dozen for Rock City with no Rocks for BLIMPSS

    The weather was perfect at 64* for 12 men to gather in the gloom during this time of uncertainty to push each other and to control what was in our control.

    Safety does matter!

    As we started to gather we immediately moved towards the football field to give us extra social distance rather than gathering in the confines of the fence, With an opening disclaimer about the Q not knowing if the virus can linger on rocks and therefore no rocks would be used today we took a nice 400 m mosey around the track before meeting in the middle of the football field along some cones that made their way to the field around 5:10 this AM

    EMOM’s of BLIMPSS … with no breaks

    The Q announced as we lined up midfield the BLIMPS would be done with each exercise lasting for one minute and immediately leading into the next exercise without any breaks between the EMOM (to eliminate any confusion on last week’s debate on EMOM’s and breaks). One minute of Burpees, one minute of Lunges, one minute Imperial walkers, one minute of Merkins, one minute of Plank jacks, one minute of Squats and then one minute of Suicides (utilizing the cones).

    The Q then had Rev Sox give us a 20 count and we moseyed back to the track.

    Another 400m mosey followed by BLIMPSS round 2 – One minute of Burpees, one minute of Lunges (Backwards lunges this time), one minute Imperial walkers, one minute of Merkins, one minute Plank (not plank jacks), one minute of Squats and then one minute of Suicides (utilizing the cones) ~ This time we did the suicides in reverse at request of Mahatma.

    Back to the track for another 400 m mosey and then round 3 of BLIMPSS repeating round 2 with the lunges going from midfield of the football field to the end zone.

    Mahatma gave us a 20 count as we made our way to the end zone area of the track for our last rendition of BLIMPS. This time we only moseyed about 100 m and then did 19 of each (BLIMPS) then another 100 m. It was noted as folks were planking for the 6, one could see steam rising from our backs.

    We then gathered at a safe distance for countarama, nameorama, announcements, intentions and closing prayer.

    Walleye lets us know about the young attorney from St. Ann’s who was misdiagnosed with the flu and is now in EJ ICU with COVID-19.

    We closed with prayers and lifted up all those brothers dealing with adversity, injury, cash flow changes, health issues, families with health issues, life changes from COVID 19 and encouraged each other to recognize COVID 19 is real and to exercise prudent precautions to protect each other and our families.

    Be safe my brothers! Thank you for pushing this 60 year old man to be better!