F3 New Orleans

Category: Backblasts

  • Circuit City

    A trio of PAX posted this Saturday at The Muscleship in an effort to ensure our chests stick out past our guts.

    Warmup in front of NOMA: IWx20, WMx10, ACx20, LSSx20, IPSWx10, then Lunge Walk approx 30 yards towards the lake where we planked for 1 min along the shoreline.

    Moseyed to The Foundry for a series of circuits, with emphasis on improving our pull-ups. Having a cozy PAX of three allowed us to quickly map out the stations and rotate through.

    Circuit #1: Pull Ups, Side Lunge, BB Sit Ups x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #2: Body Rows, Step Ups, Box Cutters x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #3: Let the arms recharge with some round robin Mary…Gas Pumpsx20, LBCx20, Freddie Mercs x20

    Circuit #4: Parter Assist pull-ups x10 while third PAX hold people’s chair. Rinse and repeat with pull-ups x6, then pull-ups OYO x4….t-claps to Kenner Bruh for grinding through those last ones.

    Mosey back to the Big Lake shoreline for an all-so-serene waterfront view while we knocked out…

    Circuit #5: Inchworm Burpees/Merkins x10, x8, x6, x4, x2

    Circuit #6: The Triple B Suck, cousin to the original “Suck”…3 Min AMRAP of Big Boy Sit-ups x6, Box Cutter x6, Burpees x6, calling your count out after each round. We had enough time to do this twice.

    Capped things off with a few min of yoga stretching to include the “HVAC Special”.

    COT, BOM, followed by a fly-by of F3 ruckers. Good to see the boys out there prepping for another Go-Ruck…way to get after it!

    Coffeteria and some good F2 to boot. YHC enjoyed meeting Shocker and pushing each other through some of the circuits. Great start to a Sat.

    Tool

  • Its 40, not 400

    A few weeks ago, YHC saw a backblast referencing a “traditional Okwata workout” that involved the levee and some exercises. As the children’s game of telephone illustrates, as word gets passed from one PAX to another, sometimes the message gets tweaked as it gets passed along. And looking at the calendar, YHC realized it had been exactly 1 full year since some brave okwata souls (looking at you JV, FracSac, mmmBop and Surge) survived a freezing cold day for the last (and 6th) running of the 40. A whole new troupe of PAX has arrived since then and had never had the pleasure of listening to me babble aimlessly while running back and forth and back and forth over the levee. So – lets do it!

    Quick disclaimer (actually, upon reflection – I think I forgot the disclaimer), then off. Breadsticks, speaking on behalf of all of Lakeview, pleaded to steer clear of the grass and the ants. YHC, speaking on behalf of YHC, thought for a minute and led the PAX to the grass, ants and levee. (Fortunately – I think the ants were sleeping).

    Circle up for SSH, IW, and some stretching to get warmed up. Then explain the background and premise. Background – inspired by U2 “40” which YHC still claims is the best closing song for a concert ever. The PAX, led by Kuch, wondered who this “U2” was, and claim never to have heard such a song. Kids today. But – we’re going over the levee 40 times. 10 exercises, each in 4 sets – going over the levee between each set. 40 trips over the levee, 40 exercise sets.

    And the best part – YHC gets to throw in 40 Facts and Figures. And to clarify for Ya Mom’n’Dem: YHC does not vouch for the accuracy of any said facts and figures. All have been googled, and located on at least one website. So there’s that.

    Today’s 10 exercises:

    Irish Jackasses: Thanks, Screw Top, for a nice new addition! These really suck when combined with running over a levee. Maybe next time, ST ought to show up.

    Cross Fit Merkins: Or Clap merkins, for those (Shuffles) who thing Cross Fit is for sissies.

    Big Boy Situps: Jingle Vader notices that YHC was doing these in the downhill direction on the first set. Noted, and corrected.

    Bobby Hurleys (Or Squat Jumps for those who don’t know who Bobby Hurley is, which apparently is most of the LVCC)

    Low Country Crabs: If only Yankee ever made it to Okwata

    Shuffles, a 20 count por favor

    Box Cutters: YHC kept plenty of distance from Triple Shift. That’s a longer story for yet another day. Jingle Vader plays the role of Triple Shift (again) in critiquing the shape of YHC’s boxes.

    Imperial Squat Walker: PAX stage a revolt, so YHC caves and lowers the count from 10 IC to 5 IC (10 Squats) out of fear. Still plenty of squats to burn the calves

    Catalina Wine Mixers: Way out in front, YHC saw Holy Grove and Triple Shift absolutely killing it. YHC was happy to be able to stay in front of Shorty, though. Maybe if Shorty showed up a little more regularly.

    American Hammer: Shorty and Surge thankful to get one useful fact for the day, as we talked about Hulk Hogan vs Iron Sheik (HH was Bacchus 40)

    8 Count Body Builders: JV chooses this exercise to round out the day.

    Finish at 6:14. Sheetrock does his best SOGO impression and finds a pothole on the run back to the flag – but keeps his balance and lives to fight another day. 5 Burpees OYO

    Circle up at the end. RRR coming soon, find a team and get signed up. Run. Run. Run. Prayers offered – we remember all of those intentions then finish with Psalm 40 (the inspiration behind the inspiration)

    Thanks for letting me lead, and until the next 40!

  • 1 Year Anniversary

    My how time flies. I have been getting up to workout at 5:30 3-4 times a week for 1 whole year. It was a major lifestyle change and I could not be more appreciative for my boy YaMomAnEm getting me out here and off my lazy butt. 16 men joined me at The Foundry for what I hoped would be a fun filled and full body beatdown. Disclaimer was given and off we moseyed to the track.

    Warm Up:

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

    Thang #1:

    The previous night I, along with multiple members of F3, attended the Lakeview Civic Improvement Association meeting regarding all the crime that has been going on in the city. In honor of this we split into 2 lines and did a Prisoner Indian Run over to the cement cylinders outside of the Children’s Museum. Here is where we spread out to perform Butkus. 1 minute of step ups then a 30 second rest break. 2 rounds for each leg for a total of 4 rounds.

    Thang #2:

    Mosey over to The Foundry where we split up into 6 groups of 3 (there was 1 group of 2). 6 stations consisted of:

    • Burpees (the counter)
    • Jump the snake
    • Lunges
    • Mountain climbers
    • Dips
    • Monkey bars

    First round completed with 15 burpees. 1 minute rest break. Second round completed with 10 burpees. I opted to use the monkey bars as they were originally intended and each member of their group would swing across the bars back and forth until time was called. My apologies to everyone 6 ft and taller.

    Thang #3:

    Mosey back to the warm up spot at the track and sweep the 6. Just enough time to squeeze in The Gross. 12 reps of 12 exercises. Some IC. Some not. Follow the Q’s instructions (looking at you Rudy).

    • Low slow Squats
    • Jumps (don’t let heels touch ground)
    • R side lunges
    • L side lunges
    • Floyd Mayweathers
    • Carolina Dry Docks
    • Diamond merkins
    • Nolia Clap (overhead hand claps)
    • Flutter kicks
    • Hello Dollies
    • Box Cutters
    • Freddy Mercury’s

    Mosey back to the flag. May have been 1 minute over but we’ll survive. Count off, name-o-rama, announcements, intentions, and sweaty ball of man.

    My thanks again to all the men of F3 for continuing to push me both physically with each beatdown and mentally when trying to construct the beatdowns as Q. It’s been an honor and a pleasure and I can’t wait for the next year.

  • Good Morning Burpees In the Cold

    It’s been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a crowd pleaser:  Good Morning Burpees!    

    14 Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish EH!

    The clock hit 0530, time to give a disclaimer, then:

    Simple Instructions:  Run the traditional route and say Good Morning to everyone you see (30 feet between groups).  If they say Good Morning back, only do 5 Burpees.  If they don’t say Good Morning….10 Burpees.  If anyone pesters for a “Good Morning” then 15 Burpees.

    YHC probably picked a bad morning for this, as there were few pedestrians out and about on such a cold day.  YHC and DaParish did not come across anyone until on the way back, which accounted for around 30 burpees.

    COT, Countoff, Name-o-rama, announcements, intentions, closed with a prayer to the Sky Q…

    Welcome Blowfish!  Now that’s a great name!

    SYITG

  • Double down or split the 8s?

    Maybe the Q should have thought this one out a little more.. Arrived to the Scramble with light numbers expected. However this Gloom would produce a first timer at the Scramble, welcome Goose! Lacking 2 regulars (Wacker and Cowbell) the PAX enjoyed a moderate pace beating the rain drops..

    warmup

    All IC10 Good mornings, Imperial Walkers, Torso twist, Scorpion kicks, Superman, High knees and Butt kicks..

    Moseyed our traditional route with a 9 min pace returning to the AO with some “Black Jack” planned..

    Well the PAX started in with Burpees and Jump Squats.. 1-20, 2-19, 3-18, etc. etc. etc.

    Hammer quickly multiplied the numbers and stated the PAX would have completed well over 200 reps of each. However, the time paused the PAX at the number 8 which if given in a game of “Black Jack” in pairs would prove to be a great split hand so presumably we will pickup this hand in the future..

    Appreciate the post men and thanks to Waterpik for closeout in prayer!!

    👍🏻👊🏻✌🏻 Till the next Gloom!!

  • In Honor of a Legend

    In Honor of a Legend

    YHC arrived hoping no one else would arrive, so he could skip working out in the cold. As it turns out, 39 degrees and no wind are ideal weather conditions for F3. It’s too bad only 5 were out at Popeyes for this gloomy yet beautiful morning, but those five received a quality beatdown to start their day. The Freedom Hammer also enjoyed another good southshore workout.

    Warm-Up

    SSH – 27 (Derek Jeter played for the Yankees’ 27th World Championship Team)

    Imperial Walkers – 26 (Derek Jeter played for the Evil Empire’s 26th World Championship Team)

    Peter Parkers – 25 (Derek Jeter played for the New York Yankees’ 25th World Championship Team)

    Seal Jacks – 24 (Derek Jeter played for the Yankees’ 24th World Championship Team)

    Mountain Climbers – 23

    (Derek Jeter played for the Yankees’ 23rd World Championship Team)

    Elevens

    YHC planned to run elevens at the standard Popeyes location, alas it was chained off still due to the Christmas displays (come on Jefferson Parish Parks Dept!). Quick audible – elevens begin now at the nearest park benches with 1 decline merkin and run around to the far wall for 10 incline merkins. Add and subtract one rep each round, so the pax always hits 11 reps each round.

    Conquer the Hills

    Derek Jeter is the only player in MLB history with 3,000 hits, 250 home runs, 350 stolen bases, and 1,300 RBIs. In honor of the Captain, the pax will climb all the hills at the Popeyes and celebrate with burpees on the top.

    Run to the top of each hill and do 1 burpee on first hill, 2 burpees on second…and 10 lunge steps between each hill. There are 7 hills surrounding the concert stage.

    Global Warming

    It’s cold so circle up for some global warming. Hold Al Gore and the first pax member drops for 6 Catalina Wine Mixers, second pax member drops for his six once the first is done with 3. Two trips around the circle completes our global warming

    Mary

    LBCs – 20

    Wife Pleasers – 20

    Monkey Humpers – 15

    Hello Dolly – 20

    Penguins – 20

    Flutter kicks – 20

    Closing Time

    Count-off, Name-O-Rama, and the naming of our FNG. We welcomed Sam this morning to our F3 brotherhood and named our good Catholic brother Martin Luther. Prayers for SOGOs healing and for all of us to use our endurance and strength for the glory of God. -RevSox

  • Smoked Stack

    Conditions

    Mostly cloudy, 67 F, Feels like 68F, Humidity 100%, Wind 6 mph from SSE

    Warm-up

    Imperial Walkers x 30; Peter Parkers x 20; Windmills x 10; Moroccan Nightclub x 40 Hold it…. Forward Arm Circles x 10 Hold it…..Backerds Arm Circles x 10

    The Thang

    Bear Crawl to the 6th tree and hang a right, bear crawling to the cone (total of 100 yards or so).  Then recovery walk to the cone (down a level) and crab walk across (40ish yards), drop a level and side lunge left, drop a level and side lunge right, drop a level and crab walk backwards, drop a level and crawl bear back to the start. 

    Stack – use coupons for squats, shoulder presses and curls

    • 10 eight count body builders
    • 10 eight count body builders, 20 squats
    • 10 body builders, 20 squats, 30 shoulder presses
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls, 50 dying cockroaches

    Unstack

    • 50 dying cockroaches, 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 30 shoulder presses, 20 squats 10 body builders
    • 20 squats, 10 merkins
    • 10 merkins

    NMM

    • The crowd seemed pleased with the Moroccan night clubs followed by the arm circles
    • I’ve never asked for as many count downs as I did today.  I had to have asked Tool and Kenner Brah to countdown from 20 or 10 at least 15 times.  I was toast.
    • Thanks to Tool for keeping the energy up and pushing us to get down the mountain.  We had to take the ski lift down by swapping the body builders for merkins.
    • Kenner Brah, never one to shy away from making things awkward at the end of a workout, came through again by quoting Ed Sheeran lyrics as we started the COT.
    • COT got much better from there.  I had a really neat experience where for some reason, I felt compelled to pray for a young man from our church who recently got a job at Acropolis on Feret.  I’m rooting for this kid that he will stick with this job and get some good life experience.  Not sure why I felt compelled to share this with the guys but as soon as I did, Kenner Brah asked me his name.  He knows the kid and will soon be in-laws with the woman that owns Acropolis and give this kid his opportunity.  I walked away knowing that God is very much in control of this situation. 

  • We have a tire

    On the eve of the gloom, the PAX reported that the tires were still safe and “secure” outside of the Chamber of Horrors.   YHC isn’t used to props that aren’t music or costume related, so I was eager to use the tires on this 20th gloom of 2020.  

    W/U

    • Side-straddle Hops IC x 20
    • Imperial Walkers IC x 20
    • Hill Billies IC x 20
    • Sun Gods IC x 10 x 10
    • J-Los IC x 10

    The Thang

    • Fun with Tires – Split into groups of 2.  2 PAX will flip the big tire out 5 times each and then back 5 times each (for a total of 10 for anyone counting).  Meanwhile, the other PAX will do a routine of 10 Irkins, 20 Squats, 30 Rocky Balboas, 10 Dirkins, 20 Squats, 30 Rocky Balboas on the smaller tires.   Once the 2 PAX flipping the large tire are finished, trade off with 2 of the PAX doing the routine.  Repeat until all PAX have flipped the tire 10 times. 
    • Mosey to the Amphitheater.  When you get there, plank & wait or sweep the six; you decide.
    • Birth Control (Routine created by YHC to learn more about your fellow PAX) – From a line facing the hill.  The 2 outermost PAX will Bear Crawl/Crawl Bear up/down the hill.  Meanwhile, all other PAX will be holding a plank of their preference (High, Low, Left,  Right, etc.)  Once both outer PAX have completed their BC/CB the PAX to the right will shout the name & age of all his 2.0’s first.  The entire PAX will do the amount of Merkins for the ages of the 2.0s.  Then the PAX on the left.  Once all merkins have been completed, the next 2 PAX to the inside will go until all PAX have BC/CB and shouted the names & ages of their 2.0s.
    • Mosey to the Greek Benches for Box Jumps & Dips. 
      • OYO 10 Box Jumps
      • IC 10 Dips
      • OYO 8 Box Jumps
      • IC 8 Dips
      • OYO 6 Box Jumps
      • IC 6 Dips
      • OYO 10 Box Jumps
      • IC 10 Dips
    • Mosey to the flag. When you arrive, plank & wait or sweep the six.
    • Mary
      • 20 Dying Cockroaches
      • 20 Slow Wheezy Jeffersons

    Couterama, Namerama, Annoucements, COT

    Thank you for the opportunity to lead,

    Da Parish

  • Three Robins share the Q

    With no one on the Q sheet for Grandmas house, 3 PAX posted on this chilly 35 degree morning. I guess these 3 Robins didn’t fly further enough south to escape the temptations of getting in some work on this gloom..

    warmup (Shooter)

    20IC SSH, 10IC Toe touches, 20IC Imperial Walkers, 10IC Good mornings and 20IC Cherry 🍒 pickers.. Mosey around the block past the Treen center returning to the Trailhead..

    Shooter:

    Wilt Chamberlains consisting of 100 LBCs sprint 100yds, 100 Lunges sprint 100yds, 100 Flutter kicks sprint 100yds, 100 Squats sprint 100yds. Another loop around. “Yul Burnin” consisting of 7 Variations of Merkins 7 reps each without pause. (Merkin, staggered left/right arm forward, Wide, Diamond, Neil Diamond thrusts (👏🏻Hammer) and Merkin.

    Pelican:

    Sprint Up/down steps 10x followed by 20 Freak Nasties…

    Sprint Up/down steps 5x followed by 15 Derkins…

    Sprint Up/down steps 2x followed by 10 box jumps…

    Gassed at this point 🥵🥵!!

    Goose:

    Closed with Rock, scissor, paper Burpee to 10x.. Pelican proved to be the mind reader on this one, watching Goose and Shooter perform most reps majority of the time. However, being the true team player Pelican voluntarily joined in on a few rounds including the final..

    Goose closed the PAX out with COT!!

    Appreciate the post men, knowing without your commitment to post this guy would not have worked that hard..

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • A Measly Two Blocks

    It wasn’t particularly gloomy this morning (instead it was crisp, bright and clear). But it was pretty darn cold, at least compared to the warm winter we’ve had thus far. Given the conditions, it might’ve been a wise idea to make the trip down to the lake and witness the rare, clear night sky. But YHC is not, in fact, a wise man, so instead we opted for a simple trip around the Marsh, x2.

    YHC has gotten into the bad habit of trying to lose the always-fashionably-late Cowbell during the warmorama. So after a quick set of SSH, we took the warmup on the road. A short mosey down Lamarque and we heard a car behind us, accompanied by flashing lights. Then we heard some loud grumbling and realized it was actually the Wacker of Bushes that we had left behind.

    After some hustling, he caught the group at our first cross street, just in time for the first of 3 warmup stations: Seal Jacks, toe touches, and high knees. Mosey to the next street for: torso twists, windmills, butt kicks. And onward to the final intersection for: squats, imperial walkers, and x10 merkins OYO.

    Back to the start the make the trip once more, but this time:

    • Bear crawl to first cross street, then shoulder taps x40 IC.
    • Lunge walk to next street, big boy sit-ups x40.
    • Broad Jump/Bunny Hops to next street, T – Merkins x40. (ouch!)
    • Mosey to final cross street, 180º jump squats, x40.

    Each block is about 200 yards, so this one took a bit off the clock. But the simplicity of the routine made it a good time to catch up with the guys: talk about the Ivan, talk about our weekends, talk about the new neighbors on Lamarque who, unbeknownst to us, have been watching us each Monday morning, fondly referring to us as, “those crazy guys.” We saved the 180º jump squats specifically for their intersection to further our reputation. (Yes, of course I had considered monkey humpers, but then thought that it was a) too obvious, and that b) by the way the refer to us, they had likely already witnessed that one.)

    Next up we quickly hit the pull-up bars for x15, then the benches for x20 freaks (IC), before settling back in center court for some Mary (Putins, Freddie’s, and Leg Raises, x20 IC).

    COT with Pik praying us out. I’m incredibly thankful for the beautiful weather this morning, and for you three men who reliably post each week.