F3 New Orleans

Category: Backblasts

  • Wait… WPM on a Monday???

    During coffeeteria after Sweaty Bells, YHC asked Douille “Who has the Q tomorrow for the Skinny?” Good thing YHC asked because Douille responded “You got the Q tomorrow!” With Run Ranger Run in mind, YHC knew he wanted to incorporate the workout with more than 3 miles within 45 minutes.

    YHC ran to the AO. YHC did this last year and will continue to do so in 2020 Run Ranger Run month. Upon arrival, he realized few others were doing the same thing. Roots got there early and ran a lap around Audubon Park. Angie’s List, Squeal, and Yankee all ran to the AO. T-claps to all the PAX who did extra homework to start the day!

    At 5:30, YHC gave his disclaimer and informed the PAX that they will be running today. Fast guys can log in extra mileage by sweeping the Six at every stop point. Everyone started with the warm-ups in cadence at the AO meeting spot:

    Forward Arm Circles (No reverse because Seaman was there) x 10

    SSHs x 20

    Windmills x 10

    First Leg – PAX got on the track and moseyed to the first stop, which was the bridge to the golf course. YHC was very happy to see high participation of sweeping the Six. Once the Six got there, the PAX did 20 mountain climbers in cadence.

    Second Leg – PAX moseyed to the Shelter where we met at the annual Gnarly Nutria. Everyone did 15 dips in cadence.

    Third Leg – YHC told the PAX to cross St. Charles and to head towards the base of Wolfpack Mountain. Few PAX got excited while they were entering uncharted territory on Monday! PAX once again swept the Six once they arrived to the base of the WPM. PAX formed 2 lines and Indian ran up the garage to the top, where everyone did 20 plankjacks in cadence, Held in position, then went right into slow merkins x 10 in cadence. PAX took the stairs back down and headed towards the fountain in front of Audubon Park

    Fourth Leg – At the fountain, everyone did 20 declined shoulder taps in cadence, then moseyed to the water fountain, then formed 2 lines and Indian ran from the water fountain to the monkey bars. PAX circled up at this spot and did the following exercises in cadence: LBCs x 20, Flutterkicks x 20, American Hammers x 20.

    Final Leg – PAX got back on the track and took a detour back to the flag by crossing Magazine Street towards the statue in front of Audubon Zoo and back to the track back to the flag. Everyone arrived at 6:14 a.m. so the PAX planked for 1 minute.

    On average, most PAX got approximately 3.2 miles while some got around 3.8 because of the multiple sweeping the Six.

    We ended with COT praying for the passing of F3 Noonan from Naperville and Pauly D’s colleague. We also prayed for speedy recovery for my sister after giving birth to Nephew Kong! I ended the workout by running back home with Angie’s List. What a way to start the week!!! Thank You for pushing me every morning!!!

  • Attack of the Birds

    5 PAX plus the QIC appeared on the banks of the mighty Mississippi for a Sweaty Bells extravaganza! After a quick warm up, and a visit from 300 or so seagulls, the PAX started on a run around the park to build up mileage for RRR. Warm up exercises consisted of the following, all in cadence:

    SSH x 20, F/B Arm circles – 10, Grass Grabbers x15, Mountain Climbers x20

    After playing the game, I bet I can tell you what the giraffes ate for dinner, our first stop was at the circle by the horse stables where the PAX performed the following in cadence:

    LBCs x20, Dips x20

    Next stop was at the field closest to the entrance of the fly. We did the following in cadence:

    American Hammers x20, Low slow mercans x10, Freddie Mercury’s x20

    The last stop on the tour was back at our original spot adjacent to the hill forr some actual kettle bell work in cadence:

    Curls x20, Tri Extensions x20, KB Swings x20, Rows x 7 each side

    Traditional COT concluded the workout with 100% coffeteria attendance! 

  • Not accepting coupons anymore!

    With intentions of some strength training, followed by some Restorative Chewy actions. YHC had to call an audible like Mahommes and the Chiefs did in the 4th quarter of the Super Bowl.. Thankfully the Wacker was there with the Dice of Doom!!

    warmup

    All IC 10. Good mornings, Windmills, Arm circles, Cherry pickers, Arm Circles, Air presses, Arm Circles, SSH and Butt kicks.

    Thang

    Play ground for 5 rounds of 5 pull-ups, 10 Merkins and 20 Little Manny crunches.. Walked around behind the commodes to realize we had been trumped by the city of Mandeville cleaning up our cylinder blocks.. Audible called at this point for the Dice of Doom. Took turns rolling around the PAX with YHC starting us with 20 SSHx4 count, followed by Akbar with a double down roll repeat, Hammer putting the 🔨 down with a 50 count on Jump squats, Waterpik with 25 Putin’s x2 and closed with Wackers wacky 50 x4 SSH. Forgot to mention Bear crawls between each sideline to sideline. Circled back at center court for plank holds while each PAX alternated completing 10 Merkins round 1 and closed with 5 Merkins round 2..

    Q needing some attention to stretches finished the PAX with 10 mins of Chewy’s favorite Restorative 🧘‍♂️🧘‍♂️..

    Count, announce and Akbar closed the COT!!

    Thanks for posting men and till the next Gloom 👍🏻👊🏻✌🏻!!

  • 6.2 and more

    The boys joined up this morning for a cool run. Temps were cold but it did not take long to warm up. Clocking the distance will help with the RRR. Shooter prayed the group out where we then moved to coffee, water and deep discussion.

    See you next week.

  • Westbank Park Run

    It was a beautiful morning for some running. Something we westbankers rarely do.

    We moseyed over to the playground to warm up.

    Windmills
    Sun-gods
    Hairy Rockettes
    SSH
    *New* 8-count Ski Abs Body-Builders

    Then we moseyed over to the service road and attempted to do:

    4 rounds
    1st Round:
    15 of each:
    Heels to Heaven
    Alternating Side Squats
    Flutter Kicks
    Hand-release Merkins

    then, 4 laps down and back on the service road.

    The subsequent rounds would decrease a lap while increasing the reps by 5.

    We worked hard, but we only got through 2 rounds by the end of the allotted time.

    We then moseyed back to the playground for cool-downs. We ended the workout with normal close-out.

    It was good first try at some running! We look forward to incorporating the service road in future workouts!!

  • Time Trials at the Stomp

    Since we do all this damn running anyway, we might as well see how we’re doing, right? There is some good research that suggests setting real goals and regularly tracking progress increases our chances for success. So let’s do it. Today: a 5k

    Of course, there is also the matter of a beautiful hammer adorned in freedom and f3 stickers that we would like to hang on to. Perhaps the “men of the Wally run” or the weekend crew will actually bring it out to the Stomp for all to enjoy next time.

    In no particular order, here are the times submitted to me and a list of the PAX who have not submitted a time yet, in the event they decide to:

    1. Shuffles: 18:47
    2. Briefs 24:57
    3. High Rise 28:37
    4. Jesus Juice 24:58
    5. Rev Sox 26:06
    6. Shorty: 25:24
    7. Kuch: 24:55
    8. Da Parish 29:56
    9. Boo Boo 29:10
    10. Belloq 24:05
    11. Rudy 24:10
    12. Catfish 21:20
    13. Screwtop 22:07
    14. Blowfish 28:30
    15. Tool 28:30
    16. Sheetrock 23:30
    17. Tugboat 38:08 (3.04 miles)
    18. Mahatma
    19. War Eagle
    20. Bongo
    21. Breadsticks 22:07
    22. Holygrove
    23. Frac Sac

    We will revisit this challenge post RRR and see if we got any faster.

    Thanks, as always, for allowing me to lead a workout in a group full of leaders. – Kuch

  • Nolan Richardson modified +35 lbs!!

    With rain in the forecast YHC planned the beatdown in the parking garage across from the Justice center.. After searching the Lexicon for workouts that would take up the full 45min beatdown, Q arrived on the Nolan Richardson. Knowing the Gipper crew loves using coupons from weeks past I decided to incorporate our cylinder blocks stored behind the trailhead.. With no time to waste let’s begin.

    warmup (brief)

    20IC SSH, 10IC Windmills, 20Butt kicks, 10IC Toe touches.

    thang

    Gathered our coupons and moseyed to the garage. Upon arrival Q desperately tried to dispatch the instructions only to have interruptions occurring from our mumble chatter correspondent sir Bushwacker 🤫🤫.. PAX partnered up with coupon in front and got to work. We cut the reps in half 75/150/75/150/75/150/75 all cumulative count. Consisted of Burpees, Squats, Big Boys,Kettle Swings, Merkins, Mountain Climbers and Imperial Walkers.

    P1 did reps while P2 backpedalled 50 yards completed a Bobby Hurley and Sprint at first back quickly modified to mosey back picking up count..

    👏🏻👏🏻 to Bart for making his 2nd post even after posting to Beans intense rep count tear down on Saturday.. Glad to have you part of the Gipper crew!!

    After returning taxed with our coupons, we circled up for count and announce.
    Maverick took us out with COT!!

    Much appreciated to you men for following my lead!!

    ✌🏻👍🏻👊🏻 till the next Gloom!!

  • 4 corners and a VQ

    The morning after the crazy Ivan 5 PAX met in front of NOMA for YHC’s VQ. As it was about 20 degrees cooler than yesterday, YHC gave the disclaimer and started our warm up.

    Warm up 

    SSH x 20

    Abe Vigoda x 15

    Forward Arm Circles x 15

    Dying Cockroach x 15 

    Peter Parker x 15

    Parker Peters x 15

    With Warmup wrapped up, PAX Indian Ran over to the Great Lawn for: 

    Four Corners Escalator

    1st exercise in one corner, run to the next. 

    Burpees x 10

    Merkins x 20

    LSS  x 30

    LBCs x 40 

    After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then: 

    LBCs x 40

    LSS x 30

    Merkins x 20

    Burpees x 10

    Pax then formed a line and Indian Run over to Roosevelt Mall for 

    Route 66– Jump Squats 

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for: 

    Route 66 – Decline Merkins + Dips

    PAX completed these and then it was a short mosey over to the back of NOMA for:

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press.  That’s one. Complete 5 total, with an extra if you finish early!

    COT

    Thank you all for making my VQ a memorable one. It won’t be the last. Apologies for the lateness of the BackBlast, my login got lost in spam. 

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    100% attendance at Coffeteria.

  • Kolaches & Kickbutts

    Kolaches & Kickbutts

    Warming up the engines involved the below:
    Side Straddle Hops (x20)
    High Knees (x10)
    Kickbutts (x10) For clarification, each person kicks one’s own butt, not someone else’s.
    Trunk Rotations (x10) each direction
    Imperial Squat Walkers (x12)
    After the engines were brought to the minimum rpm for beatdowns and the enthusiasm of NatureBoy’s counting was contained, the PAX then moseyed to the nearest hill. Coupons were carried and dropped off at the sundial for further use.
    The Thang consisted of the below:
    Burpback Mountain (see Exicon, only modification was runner runs 3 hills instead of 5)
    Moseyed to the Sundial
    Next came some Freaknasties (x10) and Incline Merkins (x10).
    Everyone then circled up in the Sundial. Everyone held Squat position while one person runs around the circle. When the runner returns to his position everyone then does 10 Calf-raises. This was repeated until everyone ran around the circle.
    Next came Decline Merkins (x10) and two sets of FreakNasties (x11 x8??); each set one leg was suspended in the air.
    Then a mosey (with coupons) to the Shovel Flag.
    Then came the American Hammers (x20) with some planking for a time afterward.
    Alphabets came next.
    Classic Jane Fondas (x30 each leg) finished it up.
    Lastly, came the Circle of Trust.
    Since this was the 2 year anniversary of F3 in Baton Rouge food, drink and merriment followed afterward. Kolaches, coffee, fruit and fellowship were enjoyed.

  • 2 Year Anniversary – Year of the Rat – Happy CNY!

    15 PAX joined YHC on a beautiful, calm Saturday. The temp was 48 degrees F, which was perfect weather for a beatdown. Today marked YHC’s 2 year anniversary of joining F3 and was also first day of Chinese New Year (Year of the Rat). YHC gave his standard disclaimer and ran to the great lawn for some warm-up exercises.

    The PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Windmills x 10

    Imperial Walkers x 20

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX formed 2 lines in Indian Run formation and jogged from the great lawn to the track.

    At the track, the PAX circled up to do some Dirty McDeuce.

    First Set:

    Slow Merkins x 10 IC

    Squats x 20 IC

    Flutterkicks x 20 IC

    Then ran to the middle of the football field and back.

    Second Set:

    Shoulder Taps x 20 IC

    Lunges x 15 IC

    Hello Dolly x 15 IC

    Then ran to the middle of the football field and back.

    Third Set:

    Burpees x 10 OYO

    Jump Squats x 15 OYO

    LBC’s x 20 IC

    Then ran to the middle of the football field and back.

    The PAX formed 2 lines again in Indian Run formation and moseyed to the fountain in front of NOMA. Each PAX partnered up for Dora 1, 2, 3.

    DORA 1, 2, 3

    100 Step-ups – while one PAX was doing the step-ups, the other PAX was Rat Crawling (thanks to Popalock for reminding the Q to stick with the Year of the Rat theme) instead of Bear Crawling from the fountain to the 2nd set of the steps in front of NOMA and back.

    200 declined shoulder taps – while one PAX was doing the shoulder taps, the other PAX was lunge walking from the fountain to the 2nd set of steps in front of NOMA and back.

    300 LBCs – while one PAX was doing LBC’s, the other PAX was bunny hopping the same distance as above and back. Flap Jack until all exercises were completed.

    SPRINT

    Upon completion – Picked a different partner and went to the field next to NOMA. Each PAX lined up by the first tree.

    First Set:

    One PAX sprint to the 4th tree and did 5 hand-release merkins and sprint back and tagged his partner. Flap jack until each PAX did 3 rounds of the sprint.

    Second Set:

    One PAX sprint to the 4th tree and did 10 SSHs and sprint back. Flap jack until each PAX did 3 rounds of the sprint.

    The PAX then moseyed back to the flag. Everyone ended the day with a 2 min plank (1 minute in high plank and the final minute in low plank).

    COT. I am very grateful to be able to workout with the PAX on a regular basis. I never take it for granted the fact that I am able to attend F3 workouts 2 years straight. I hope to do this for a very long time. SYITG.

    King Kong