F3 New Orleans

Category: Backblasts

  • Popeyes Down Range

    YHC woke up and checked the Q sheet, finding out this guy had the Q! Quick rush to the AO with a couple minutes to spare. 49er from out of town brought an out of town FNG. Brief disclaimer then get down to business.
    Warmup of

    SSH x 31, IW x 20, grassgrabbers x 10, Peter Parker’s x 20, Shoulder taps x 20, Parker Peter x 20.
    10 Burpees OYO

    Mosey to the outdoor gym for Stations:

    Station 1 – Step ups
    Station 2 – Rows
    Station 3 – Declined ‘mericans
    Station 4 – Squats
    Station 5 – Run 40 yards, 5 Burpees, run back (timer)
    Rinse and Repeat

    Mosey to the hill for 11’s

    On top of the hill, descending burpees, ascending squat jumps at the base of hill.

    times up, mosey back to flag for COT

    FNG is from Atlanta, raised in WV. Sending him back to Atlanta as Reluctant Falcon…

    SYITG

  • Death Star Trench Run #3

    DSTR #3 is in the books. I think last year we started earlier but after some reflection I think 630 is a good time. We had a nice run. 17 pax sunny very comfortable. Total CHAOS on the neutral ground.

    A good 6 miles at a 9 min pace. Choot Em on bike!

    A solid run with plenty to look at!

  • Sandbags, Squats, and shoes off

    PAX with double shovel flags! Nature Boy hidden in nature

    AO was the Knoll. It was a beautiful, balmy 39 degrees with plenty of water on the ground. Perfect F3 conditions. The PAX was asked to do many new thangs, a bit of yoga, and we brought new toys in the form of many sandbags.

    The adventure began with:
    Side bending stretches to both sides (12x)
    arm circles forward & reverse (14x?)
    Side straddle hops (26x)
    Squat potato— new exercise to the PAX and broke in the 5 new sandbags for the PAX (see exicon for full description)
    Yoga bear then introduced a bit of yoga to throw the PAX off with getting down on all fours and then raising the knees for some core work
    Then Downdog merkins (11x?)–begin in DD move to a plank do a merkin while performing traditional F3 count
    Then yogabear asked the PAX to remove their shoes for Toe torture pose for 16x

    Once the scene was set and the PAX was introduced to the new characters, coupons were brought to the pavilion and everyone took one short lap around the AO.

    Tha thang:
    PAX enjoyed a musical number known as: Get Low by DJ Snake while we held the people’s chair and did sandbag/coupon squats to the music; then low plank to merkins until the song ended. (actually in the Exicon)

    Sandbag lunges under the pavilion (there and back)

    Sandbagees with reps being chosen from the youngest in attendance (Duracell, 26)–> Groups of three did a new exercise almost like a partner burpee with an overhead press and tossing sandbags thrown in

    Snapshot from the center of the field to the parking lot–> see the exicon for the full description but it involved shotputting sandbags, long jumps, and lunges

    Marys at the Shovel Flag:
    Thunderstruck
    Pinocchio–> PAX circled up for a new Mary exercise with sandbag passing, Low Slow flutter, Freddie Mercury, and then Low Slow Flutter
    Boat pose from the yoga (20x)

    Circle of Trust

  • I once was lost, but now am Found(ry)

    I once was lost, but now am Found(ry). This statement technically makes no sense, but I liked the way it sounded so I decided to use it as the name for the Backblast. With that being said, here’s how things went down:

    WarmUp:

    • Jog to Noma, then we did:
    • Side straddle hops – 15 in cadence
    • Mountain climbers – 15 in cadence
    • Concrete Grabbers – 15 in cadence
    • Windmills – 15 in cadence
    • Self love

    The Thang:

    • Jog to Peristyle, then we did:
    • Merkins – 30 in cadence
    • LBC’s – 30 in cadence
    • Low slow squats – 30 in cadence
    • Calf raises – 30 in cadence
    • Dips – 30 in cadence
    • Jog back to flag, then we did:
    • Rocky Balboas – 30 in cadence
    • Plankjacks – 30 in cadence
    • Floyd Mayweathers – 30 in cadence
    • Burpees – 10 on your own

    After that, we did some static stretching, count-off, name-o-rama, announcements & intentions. Thanks for the opportunity to lead, fellas. I always enjoy it!

  • Rain Rain go away! We want to Route 66 today!

    Raining cats and dogs as YHC pulled up to the AO at the Fly.  Would the PAX show???  Lucky for me Willie and Kong texted that they were on their way.  My trip out into the great, wet, gloomy gloom would not be for naught!  Here they are with Jingle Vader sprinkled in for good luck.  Let’s get this party started.  Disclaimer and off we go.

    Mosey to Shelter for Warm Up:

    • Toy Soldiers
    • Self-Love
    • Windmills
    • Jane Fonda’s
    • Open Gates
    • Close Gates

    Thing 1

    Stay in Shelter for

    • RL Step Ups with KB X11
    • Dips with KB X11
    • LL Step Ups with KB X11
    • Dips with KB X11

    Thing 2

    Time to get wet!

    Mosey to First Light for Route 66

    Starting at First Light  

    Manmaker’s – Merkin followed by right arm and left arm renegade rows with KB. Jump feet in then bring the weights up to shoulders while squatting. When coming out the squat shoulder press at the top.

    Start with 1 rep and walk/run to next light add a rep at each light up to 11 for a total of 66 manmaker’s.

    Thing 3

    Mosey back to Shelter and Circle up for:

    • Single Arm Switch Swings OYO 40 seconds
    • Tick Tock Lunge L OYO 40 seconds
    • Tick Tock Lunge R OYO 40 seconds
    • American Swing OYO 40 seconds
    • Rocky Balboas OYO 40 seconds
    • Squat to Press R OYO 40 seconds
    • Squat to Press L OYO 40 seconds

    Stay in circle for some Core/Arm work:

    • Skull crushers w/wife pleasers on upstroke IC X20
    • Flutter Kicks with Bell IC X20
    • Finish with Curls IC with Left Knee Raised then Right Knee Raised

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

    Thanks for letting me lead!

  • The “Finger” can be good or bad!

    YHC arrived at the Scramble with sights of Steve turning into the parking lot.. Shortly there after Bushwacker and Waterpik roll in and we start the warm up.. Thoughts of Cowbell possibly rolling in hot we begin with all IC 10 SSH, Touch touches then lights come around the corner as Goose joins the PAX for the final two (Unnamed maybe) legs wide Palm to the ground touches and backup closing with Windmills..

    PAX journeyed 20 mins out and 20 mins back.. Total actually 4.25 miles..

    “As for the Finger, sometimes you deserve it and sometimes it’s unavoidable”

    Thanks to Wacker for closeout with 🙏🏼!

    ✌🏻👊🏻👍🏻 Till the next Gloom

  • Nine holes before sunrise

    In the on-going spirit of #RRR, but consistent with our Tsunami boot-camp ethos, YHC decided to try something new…

    After a brief warm up of SSH, Peter Parkers, Parker Peters, and Low Slow Squats, the pax were off around the Audubon Park track down to the Magazine Street entrance.

    Mosey to the entrance to Audubon Park Golf Course for the main event – nine holes of golf, with increasing exercises at each tee box:

    #1: 1 burpee, 2 merkins, 3 squats

    #2: 2 burpees, 4 merkins, 6 squats

    #3: 3 burpees, 6 merkins, 9 squats

    ….

    #9: 9 burpees, 18 merkins, 27 squats

    Total: 45 burpees, 90 merkins, 135 squats

    Unfortunately no time for a post-round beer in the clubhouse. We then completed the lap around the park and back to COT by 6:15. 4.1 miles total, plus some solid reps…great push by the pax this morning. That was tough, especially in the thick gloom, but fun to try something new

    Until next time…

    Mariah xo

  • 9 holes Mardi Gras golf

    Got the park early for a little Birthday Q!

    After a quick disclaimer we did the small loop and met at the stage for warmup

    SSH, grass grabbers, mountain climbers, plank jacks, toy soldiers

    Next we moseyed over to the First hole for 9 holes of Mardi gras golf

    1st hole – Merkins 10x

    2nd hole- American hammers

    3rd hole- Rosalitas

    4th hole- Dying cockroach

    5th hole- Imperial Walkers

    6th hole- Gorilla humpers

    7th hole- Reverse crunckes

    8th hole- Alternating shoulder taps

    9th hole- Squats

    Next we moseyed over to the shelter for:

    Incline merkin, RLSU, decline merkin,Dips, LLSU. There was a little chatter about the increase in pace. Sorry

    Next we circled up for Mary: crunchy frog, leg lifts, sorry forgot the other 2

    We had a few minutes to spare so we did another small loop around the parking lot and moseyed back to the flag for name-o- rama and a little mardi gras prayer.

    Second Q was definitely a lot easier than the first thanks to a lot of those early morning F3 workouts.

  • Expected and sometimes Unexpected patrons in the Gloom!!

    With hints of humidity and the chance for rain the last few weeks, AOs have created some expected and unexpected events as well as patrons.. A fixture and Expected Grover has shown great discipline in posting at the early weekdays as well as Saturdays.. Hugh 👏🏻 to him and Akbar for their commitment to F3, certainly glad to have you men.. Following a well balanced beatdown by Goose, YHC was still feeling the lingering effects of the entertaining beatdown provided on Saturday.. As for the Unexpected our journey this Gloom would include multiple sightings and interruption on the trailhead. Some provided by the PAX and others provided by the fair weather biker friends spooked by the PAX appearing out of the ground like Zombies in the night only to quickly change direction on a dime…
    Enough rambling..

    Prethang

    👏🏻 to Cowbell with getting in an extra mile and Steve appearing out the dark with his own prethang..

    warmup

    All IC 10 Toe touches, Windmills, Cherry pickers, Shoulder presses and Butt kicks..

    thang

    Mosey to the tunnel partner up P1 LBCs while P2 jogs to the flat and lunge walks the flat back pedals up R/R back. Next P1 Merkins to 10 followed by a 10 count R/R till P2 returns from jogging down Carioca the flat sprint to the top R/R back. (2X) Last set P1 holds Al cores for 20 seconds 5 sec rest R/R.. Moseyed to the bus stop for some bench work. Hop overs 20/15/10/20 with equal counts of Freak Nasties.. Moseyed to the steps partnered again 3 rounds P1 plank P2 sprints up the steps 5 jump squats returns, R/R Nolan Ryan’s both sides.. Mary to close 20 IC Freddie Mercury’s and Cowbells arms high Flutters..

    Appreciation to Zoolander for praying PAX out!!

    ✌🏻👊🏻👍🏻 till the next Gloom!!

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!