F3 New Orleans

Category: Backblasts

  • Episode II: I Am Your Father Yoda! OR Ain’t Nobody Humpin’ Around

    For the 2nd time in a week, 10 year old Baby Yoda stepped up to lead the Northshore PAX, this time co-Qing with his pappy, YHC. His reflections the following day (other than “Owww I’m sore”) were, “That was fun,” and, “I like telling the old guys what to do.” Well this is one old guy who likes anyone telling him what to do, so long as it results in good times and growth. And speaking of…

    PRE-THANG

    Being the last Saturday of RRR, these 2 miles held more desperate relevance to some than to others, but regardless, it was as strong a showing as ever.

    WARM-O-RAMA

    BY started us off with x15 IC:

    SSH, Imperial Walkers, Cherry Pickers, Mountain Climbers, Plank Jacks

    x5 T Merkins OYO

    x5 Burpess OYO

    THANG

    Mosey to the Gazebo for:

    A round of 100 Circle Burps while holding Al Gore,

    A round of 100 Circle Merkins while holding Plank

    Mosey to the Unit where it was time for Pappa’s Brand New Bag as QIC 2 handed back off to QIC 1 for the Tripple Check:

    In groups of 3, 1st man sprints 50 yards out and 50 back, while 2nd man holds plank and 3rd man hold Al Gore. Upon returning 1st man get to the back of the line and into Al Gore and so on. Repeat for 3 rounds.

    Mosey to Lafitte where the PAX of 19 circled up once again, this time for Circle Travolta Merkins – Merkin, 1-arm Plank with right arm high, reach under and accross body, and back up before returning to plank. Around the circle once, then reverse direction back this time with left arm high.

    With only one PAX within quick moseying distance, it was a fairly brief run as it was time for the inaugural Tour de Humpers! Mosey north on Lafitte where, upon reaching the corner of Lafitte/Claiborne PAX did 10 Burpees(?) OYO. Continued on for another 100 feet before reaching Casa de Breve`, disturbing Mrs. Breve`, and lining up across the street facing (with an upside down view) Steve’s gracious M for x20 IC Monkey Humpers!

    Ain’t nobody humpin’ around!

    Back on course to Claiborne /Girod for another exercise, and one last stop at our former coffeeteria site, Kona, to show them what F3 Northshore thinks of their “toxic” environment.

    MARY

    Back at the flag earlier than planned, co-Q’s laid forth an abdominal smack down for 15 minutes that was certain to have hit its mark.

    COT

    Count/Name/Our mysterious F3 “out-of-town” stranger prayed us out in his slightly baritone, solemn country twang before fading back into the gloom.

    On behalf of myself and Baby Yoda, many thanks, gentlemen, for following our lead and providing the example of strength and unity that so many men, especially myself, need in their life.

  • F3 BR Combine at the Knoll

    Weather was perfect, high 60’s, low humidity lots of sunshine so PAX was out of its element

    After quick disclaimer and kudos on how smashing everyone looked in their new F3 outfits mosey to knoll for…

    WarmO Rama: Arm Circles 10x forward, 10x backward ; SSH’s, Abe Vigoda’s, Al Gores

    The Thang: Starting at the SunDial: 10 verticle step ups each leg followed by 4.4 40 yard dash to next station for 10 BurpBees then 40 yd dash (sort of) to jungle gym for 5 pull ups followed by 40 yard walk. Then 10 merkins and on to Sundial to start all over. Rinse / repeat for 20 minutes and see how many circuits each pax did. Duracell drafted by Cincinatti. Twinkle Toes, YogaBear & NatureBoy go early. Pax was bored by dry track for the circuit so…. we found muddy hill for Lt Dans. Run backward up hill then increasing reps of squats and lunges at top. Mud was iterfering with our usually impeccable form so we modified to bear crawl to not get stuck.

    Mary’s: 10 American Hammers, 10 Crunchy Frogs & 10 BB Sit Ups

    COT: Count & Name O Rama along with update on & Prayers for Benjamin V

  • Was it you, BooBoo?

    It was just like old times as seven PAX gathered to celebrate my F3 Anniversary. As some of you know, my first workout was last February on the coldest day of 2019. Today, we were greeted by 41 degree (and dropping) temperatures, but fortunately for us it was also wet – @mahatma made sure to point out the hoarfrost once the sun started to come out. I said a quick “Thank You” to whoever signed me up to Q (sideways glance at @boo-boo).

    Disclaimers and a warm up – side straddle hop, “A?” Pagodas (slow windmills), arm circles, and grass grabbers. Then it was a grab your rock and head to the hill sort of day.

    Out of consideration for the PAX, I went over the hill to check on the moisture and – uh oh – wet AND my calves cramp. It will be modifications for me. We decide it’s not TOO wet, so we begin our 11’s. First round is curls for girls, up and over the hill, merkins, and back again. I decided against making the men do sit ups in the wet grass, so for the second round of 11s we do squat presses, climb the hill and back, then big boy sit ups on the track. This takes less time than I anticipated so we finish off the lifting with 30 rows, then it’s back to the rockpile.

    @hand-grenada does the math for us: 11’s gives you 55 reps of both exercises (or some other high number).

    We finish with Mary’s, but not before cameo appearances by random joggers named @revsox and @rudy (congrats on the 100 miles!). Everyone gets to call a workout today. LBCs, dying cockroach (GET YOUR LEGS UP!), crunchy frog, v-hold, russian twist (or american hammers), gas pumps, and penguins.

    Name-O-Rama, circle of trust, I thank F3Nola for helping me to grow, then it’s off to a hot shower. In the end, thank you for pushing me to Q, BooBoo!

  • Mosey You Shall

    A long time ago in a galaxy far, far away….

    It is a period of civil war. A young rebel PAX, striking from the hidden base of Wacker Fortress, stepped forth to claim his 1st victory against the evil empty Q sheet.

    During the battle, rebel spies witnessed IC x15: Cherry Pickers, Imperial Walkers, Torso Twists, High knees, and Squats done with enough power to destroy an entire planet.

    Pursued by the Empire’s sinister agents, the PAX races along the usual Mandeville route aboard their swift feet, custodians of the stolen plans that can save their people and restore freedom to F3 Northshore…

    Upon their return, they each did reps at an exercise station while 2 men did 5 Burpees, 10 Freak Nasties, and 15 Squats – then rotated.

    With the Empire still at their heels, the rebel PAX counted off, name o rama, and were lead safely out of evil’s reach by Hammer.

    It is still a dark time for F3 Northshore. Although the Death Star has been destroyed, imperial troops have driven Baby Yoda from his hidden base in Big Branch and pursued him across St. Tammany Parish.

    Evading the dreaded imperial star fleet, a group of freedom fighters lead by Baby Yoda, Bushwacker, Steve, Goose, and the other F3 rebels has established new Q sign ups on the desolate and icy Q sheet.

    The evil Lord Darth Fartsack, obsessed with keeping the Q sheet empty, has dispatched thousands of remote probes into the far reaches of the northshore to find out why so many PAX are refusing to put forth the down PAINMENT as a leader of men…. as 10 year old Baby Yoda has…..

    Stay tuned for Episode VI: Return of the Jedi, Saturday at the Lakefront

  • An attack of the FartSack Virus

    With a delightful temperature of around 45 and the wind blowing a tad over 20 or 25 mph or so and waves spewing sea cucumbers and other detritus over the seawall, the diligent PAX were few in the gloom this morning. YHC can only rationally deduce that all the other PAX had electronic gizmos that were collectively hacked with a virulent strain of a corona virus variant, the FartSack Virus. [Ludites rule!] While some local news reporter was parked across the way, no doubt waiting for Hawgcycle to tell him where Jim Cantore or some bicycling science teacher at Country Day might be found, the PAX wondered who was the Q? Where was the Q? So two seconds to 5:30, YHC became the first Q: Ready Teddy, Okey Dokey, yada yada yada, and so on. Q1 (JV): The PAX quickly moseyed over the levee for quieter environs for a warmup. SSHs 20xIC, Imperial Walkers 20xIC, Low Slow Squats 20xIC, Grass Grabbers 20xIC and Windmills 20xIC. The PAX then moseyed on the street over to the Canal Street hump. For the first round of four: mosey up the levee for 20 merkins, then mosey down for 20 dying cockroaches (2-is-1); rinse and repeat but with only 15; then rinse and repeat again but with only 10; and finally rinse and repeat with only 5. Over to the grass for some Jack Webb up to 12 (should have gone to 14 to outdo Catfish—next time!).

    Q2 (Holy Grove): back to the Canal Street hump. Bernie Sanders up, SSHs till the 6 arrives, mosey down and then SSHs till the 6 arrives; rinse and repeat three more times. #TClaps to Q2 for the words of encouragement to Q1, whose quads were dying. Then to the grass for two rounds of static V-Up folds for 30 seconds each.

    Q3 (Bongo): it still being RRR month, time for a mosey along the levee towards Landry’s and then back to the flag, with an occasional pause for a round of burpees along the way.

    A minute to spare, Q1 (JV) sealed the deal with 10 burpees. Intentions for Sheetrock’s daughter, Holy Grove’s dad and general praise. Thanks, gents, JV

  • And it all started with a big bang, BANG!

    On a cool and windy morning 8 men gathered on Ash Wednesday. What a better way to kick off Lent than to get a good beatdown in while still adding on miles for the Run Ranger Run tally. Disclaimer was given (sorta, got to work on that) and off we went.

    Warm up:

    Mosey over to the warm up area of the practice track and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 each IC

    Tha Thang:

    Well today’s instructions were brief. A few months ago I was the Q for a Foundry beatdown where we did The Cooper. Well I wanted to do it again but this time I opted to up the intensity and the PAX was given the instructions on the Sheldon Cooper. Audible groans could be heard. I presume out of excitement.

    Start off with a lap around the track. Then when back at the warm-up area do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit ups. Another lap around and all exercises done with 9 reps. And so on, and so on until all 10 laps were completed. Instructions were also given that if all 10 laps were completed to continue with the routine but starting back at 10 reps for the exercises until time was called. A minimum of 2.5 miles were run by all PAX.

    Gather back at the warm-up area for some stretching that was well received (this time for real).

    Mosey back to the invisible flag, count off, name-o-rama, announcements, intentions, and COT. Looking forward to the next time.

  • Round Robin

    With no one signed up to Q, 8 PAX assembled at the Gipper for a Round Robin..

    Shooter: (warmup)

    IC 15 Imperial walkers, Toe touches, Cherry pickers, Air presses.

    IC 20 Butt kicks, SSH and 20 OYO Mercans..

    Jose 10k:

    Moseyed the PAX to the Justice center for what he remembered most from a former post, in which Turbo introduced us to the ramps with an unorthodox way of ascension 😩.. Partnered up 100, 200 and 300 Mercans, Squats and LBCs. P1 kept the rep count as P2 laterally bear crawled up the ramps utilizing the hand railings.. With 20 mins remaining baton passes too….

    Cowbell:

    B.L.I.M.P.S

    (Burpees, Lunges, Imperial walkers, Mercans, Plank Jacks, Squats)

    Reps 10, 20 (each leg so 40), 30 (actually 60), 40, 50 and 60.. Between each exercise PAX ascended a Mosey up stairwell of the parking garage and backdown… Moseyed back for the close with…

    Grover:

    20 IC Flutter kicks and Crunchy frogs..

    👏🏻 To Barely Legal for prayers and reflection of the start of the Lenton season…

    👍🏻👊🏻✌🏻 Till the next Gloom

  • Dance Like Everyone’s Watching

    Though we had a smaller PAX than expected, the number and quality of men who showed were perfect for the beatdown that YHC had thrown together.

    Warm-up: Imperial Walkers, Toe touches, Windmills, Arm circles, High knees, Butt kicks. Then, we moseyed to the stop sign and back to wake up the cardio system.

    The Thang started with each man standing at a corner of the basketball court (half court)–the man at “home plate” started 15 burpees while first base did squats AMRAP, second base did Mercans, and third base did LBC’s until the burpees were completed by the man at home and he ran to first to relieve the squatter. Each replaced the next until every man cycled through the burpees at home.

    Then, we partnered up to take turns running suicides and splitting duty on 100 lunges, 200 flutter kicks, and 300 SSH.

    In the last 15 minutes, we burned any remaining strength with a couple of classic rock-sercises. First, “Thunderstruck” by AC/DC in plank for the duration and Mercans every time they said “Thunder.” For the second, YHC revealed his signature high school homecoming dance move that, as it turns out, is well known and had already been named Imperial Walkers. The rhythm for the song “Baba O’Reilly” by The Who (“Teenage Wasteland”) is perfect for this move, though after “dancng” for five minutes straight, hip flexors will be sore tomorrow. Hammer’s superhuman knowledge of classic rock was much appreciated as he was able to tell us, to the second, how much longer we had to go.

    With five minutes left, YHC played “Flower” by Moby (“Bring Sally up, Bring Sally down”: made popular by the movie Gone in Sixty Seconds), and the PAX did squats following the instructions up and down as given in the song.

    Count, name, and Hammer prayed us out before Shooter ran the 2.5 miles back home after a killer cardio beatdown. Excellent way to start the week!

    Thanks to the men who joined. See you in the gloom!

  • Doubling Down on 2-22

    When a last-minute request for a Saturday Q yielded no results, the man who’s up for anything, the holder of no secrets, keeper of Girl Scout cookies, and grand captain of all CSAUP’s – that’s right, Mr. Bushwacker himself – offered to co-Q with yours truly. A twofer? On 2-22. How could YHC resist.

    There had been a botched attempt of this beatdown around six months ago, but a tropical storm stymied it and we threw it on the back burner. (Even back then Wacker attempted to explain the rules of Speedball to me with no success. This time around, he sent an 8-minute youtube video to me the night before, which was somehow even less successful than the first attempt.)

    Pre-Thang: You could literally feel the average age of the PAX drop by five years this morning, as the two mile warm-up run had a noticeable shot of speed added to it with Whip, Grover, and FNG Fuzzy Balls leading the way. Of course, it didn’t help that many of us are now near-crippled from all of our RRR mileage. But still…. great to have some youth mixed into the group and YHC hopes we see more of these guys.

    Warmorama: YHC took the warmup and did some pretty basic stuff: SSH, windmills, seal jacks, IW’s, merkins, mountain climbers, plank jacks, etc. All IC, somewhere between 10 and 20.

    Thang: We took a short mosey over to Rip’s, , where the PAX split in two for a derkin stair climb. That’s right: from a plank position, climb the treacherously steep and semi-rotting stairs backwards, doing a derkin on each step. (Disclaimer properly given, mind you.) The rest of the men, having formed two circles, would do whatever exercise the next man up called out. One team added the football to the mix, which made a round of flutter kicks with a game of toss thrown in (penalty burpees for missed catches, of course) seem like it should naturally be added to the exicon. In fact, maybe all Mary should involve a ball?

    Once the painful part of the beatdown was over, it was time to turn the show over to Bush for the fun n’ games. (And, appropriately, let’s turn the backblast reins over to Mr. Wack as well):

    From Rips’s, the PAX moseyed on to the Marsh, football-tossing and rules-explaining along the way. Upon arriving and splitting off into HATS vs No-HATS, the rules were covered one more time for F3 Northshore’s 1st ever fast-paced, high intensity, more than slightly confusing game of Speedball (though little good it did). There was uncertainty ‘til the end…in which Tanked Up was single-handedly reponsible for his bonneted brethren losing 10-1 in a melee wherein each point resulted in the opposing team kissing concrete as they all preformed 5 burpees. With fun n games concluded and lessons learned for the improvement of the next experience, the teams each Indian ran back to the flag where, after one false start and another well-intentioned interruption, the COT was finally underway. Named/welcomed FNG Fuzzy Ballz and Jose prayed us out.

    Thank you guys for putting up with the two of us!

  • RRR at the Renaissance

    This Sunday was a simple one, catch up on Run Ranger Run miles. A brief disclaimer, and a quick warm up:

    SSH x 20, Grass Grabbers x 10

    Mosey to the practice track and do some miles…..

    Stretch for a few minutes before heading back…

    Stop behind NOMA for 3 Sunday Mornings! It’s just not the Renaissance without them!

    COT followed by 100% attendance at coffeteria. Good Times!

    SYITG