F3 New Orleans

Category: Backblasts

  • Pinch Hitter

    “There are a great many people in the country today, who through no fault of their own, are sane.” – MP Flying Circus

    So filling in for Landing Strip, mosey around a bit to the field in front of the zoo:

    • 20 SSH
    • 12 Arm Circles Fwd
    • 10 Peter Parkers w/ Mericans
    • 12 Tantric Arm Circle in reverse

    Bones requested Maracas so over to the lipid pool where we gathered bricks, closest thing to Maracas. Paired up. One ran to the Audubon Statue and back, the other did series of exercises at each light (curls, shoulder presses, and goblet squats. ) bear crawling between lights. Everyone did 2 laps back and forth.

    Mosey to shelter for Dips, LLSU, incline Mericans, RL SU, Shoulder Taps, LLPUP, Dips, RLPOWER Ups, 10 box jumps on own, back to flag for quick Mary.

  • Victory Lap

    Many were hung-over.

    Few were able to post to celebrate the LSU Tiger’s National Championship at Tsunami.

    3 Men gathered in the gloom for a quick disclaimer and brief warm up run.

    Then a warmup consisting of:

    SS Hop x 42

    Murkins x 25

    Grass Grabbers x 10

    Self Love x 10.

    We then ran a group Victory Lap around Audubon park. At the Magazine street entrance we each did 6 pull-ups in honor of Joe Burrow’s 6 touchdowns, and then 42 LBCs.

    We then ran to the St. Charles entrance and up the stairs of the Mountain for 15 minutes of Restorative Yoga.

    Back to the flag for a COT and prayer to stop the violence that has erupted in our city in this new year.

  • Akbar Invents an Exercise

    In searching the F3 ether for a titular experience from today’s Marsh beatdown, there were many to choose from. Unfortunately none of them really spoke to me. That is until I rewound the footage in my brain and saw our own Akbar slapping the ground in gorilla fashion…you’ll see.

    WARM O RAMA

    Continuous stream of F Arm Circles, R Arm Circles, Cherry Pickers, Overhead Claps, and Air Presses followed by Imperial Walkers, Windmills, Torso Twists, and 20 crunchy frogs

    THANG

    The Motivator – they laughed… but not for long! – 10 full SSH, shoulder level, down and out, then hands at sides, then 9 each, then 8, etc, non stop

    Next we circled up and did continuous High Knees while each man took a turn at: 5 burpees, 5Bobby Hurleys, 5 Monkey Humpers*, 5Clerkins (hand clap merkins), 5 Imperial Squat Walkers, 5 Pull Ups over at the playground

    *Akbar started us off and , thus, was the 1st man to start each new exercise. When it came time for monkey humpers (an exercise conspicuously absent during his tenure to this point), he was unfamiliar enough that he squated down an started slapping the ground like a worked up ape. Our collective snickers queued him to try to modify and began , with arms outstretched head of him, doing ankle-propelled hops in the low squat position – quite an amphibious feat. The Akbar Hop? The Troubled Toad?

    Mosey to the lake for 10 Freak Nasties, 10 derkins, 10 Freak Nasties, 10 Derkins, 20 more Cowbell-lead Crunchy Frogs, 10 Freak Nasties and 10 Irkins before moseying back to the Marsh.

    MARY

    Australian Sweat Angels (lookin’ at you Shooter;)

    100s

    E2Ks – L&R

    Never Cross Dolly – Hello Dollies with arms in Iron Cross position

    Little Manny Crunches

    Cowbell was kind enough to close us out with just 10 Crunchy Frogs

    COT

    Count/Name Crunch Frog Cowbell prayed us out after YHC reminded those present of the impending Krazy Ivan this Saturday at 7pm

    Thanks for following my goofy yet challenging lead today guys. It’s always a sign of a great beatdown when every man breaks a sweat and gets a chuckle in the same session!

  • Catholic League Jamboree

    A handful of PAX threw together a beatdown this Sat at The Muscleship, thanks to the cancellation of the Jackson Day Race many of us were originally planning to run. As the PAX trickled in, it became apparent we would have quorum for the morning and kicked around a plan for the next hour, agreeing to split up the Q and play it by ear as we went. Here’s what we did:

    Warmup: IW, WM, Toy Soldiers, AC, Side Lunges, PP

    Round 1 w/Tool: Four circuits around NOMA, stopping at four different spots. Started in the front w/ascending squats on each of the step….approx 60-ish total. Then up the ramp for 10 burpees…planned on using the steps but closed for construction. Third stop in the back for 4 rounds of Sunday mornings…we may have broken some rules by doing them on a Sat. Fourth stop on the south side of NOMA was a circuit out of an old school playbook, perhaps originated by Side Effects, called The Tooth Fairy. Inclined Merkins starting on the first step, ascending as we went up 14 steps…105-ish total merkins.

    Round 2 w/Willie: We moseyed over to the festival grounds pavilion and each claimed a bench. Willie led us through a good mix of steps ups, declined merkins, dips, inclined merkins, and box jumps. Then circled up for a round of Jack Webs up to 10…always brings the burn. By this point, we somehow got to talking about high schools and we figured out we were all part of “The Catholic League”, representing 4 different schools, which then triggered some smack talk and friendly jabs.

    Round 3 w/Gabrielle. We moseyed back to base for Route 66 along Lelong Dr, stopping at each light post for 8-ct Body Builders, starting at 1 up to 11….66 total. Moseyed as a group back to the flag for some flutter kicks and ? before running out of time.

    COT, BOM, followed by coffeeteria.

    Despite the dreary forecast, we lucked out with the weather and made the most out of the morning. YHC enjoyed meeting Pop-a-Lock and the F2 that followed. Always a great way to start the day.

    Tool

  • Renaissance Run and Burp

    5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes.  8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty.  The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.    

    The clock hit 0600, time to give a disclaimer, then mosey to the field for:

    Warmup

    SSH IC x 31

    Abe Vigodas IC x 10

    Hillbilly’s IC x 10

    Arm Circles IC x 20

    10 Burpees OYO

    Bataan Death March
    Traditional Indian Run on the track around the lagoon, only thing added is the last Pax drops for 3 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes.

    Take the festival grounds track to the Foundry, continuing the Bataan Death March. 

    COP – Foundry

    Five Stations, 
    Station 1 – pull-ups AMRAP
    Station 2 – Big Boi Sit Ups AMRAP
    Station 3 – 90 Degree Flex Hang As Long As Possible

    Station 4 – Squats AMRAP 

    Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer

    Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track

    The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.

    Bataan Death March

    Take the route we came, back to NOMA.  YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder.  Continue the Indian Run to the backside of NOMA for some Sunday Mornings!  But first:

    Merkins IC x 10 (4-count)

    LBC’s IC x 20

    Crunchy Frog IC x 10

    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

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

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    100% attendance at Coffeteria!

    SYITG

    5 at the Renaissance

  • Spontaneous Runday Sunday #1

    Not sure if today was the start of something new – or a flash in the pan. Tennis elbow has sidelined me from the #Sweatybells so when Bones pitched a Sunday run – I jumped at the chance.

    AM pick up of F3 Tiny Dancer in town from Nashville. He stayed at Sweaty Bells.

    I took the Q I guess – laid out our course and set the route.

    We ran from the Sweaty Bells launch on the Fly down to the parking garage at Children’s hospital back down Henry Clay to St Charles to Wolfpack Mtn and then back around the park to the FLY. That is it!

    Beautiful gloomy am run. Angie’s List and Quarterpipe took off – held back a bit by YHC. Bones was kind enough to stay with me and Tool until WPM. At WPM they let loose.

    They waited for us at the front of the park and then took off again. An awesome loop with lots of people watching and some good inclines on the two mountains. I will probably keep this going on Sundays for awhile. Talking with Angie’s List about mixing up the route every week – we will get back to you with a plan.

    Met for post beatdown coffee with the Sweaty Bells guys at PJS.

    SYITG-RY

  • Crazy 8s

    Conditions

    Mostly cloudy, 65 F, Feels like 66 F, Humidity 93%, Wind 8 MPH from ESE.

    Warm-up

    Imperial Walkers x 31; Shoulder Taps x 31; Arm Circles: Forward x 16, Backerds x 15; Windmills x 10

    The Thang

    Grab your favorite rock and circle up for the duration.  Crazy 8s with a Deck of Death.

    • Hearts – Ground ‘n Pound con roca.  Reps = card value (2-14)
    • Spades – Squat Thrust con roca.  Reps = card value (2-14)
    • Diamonds – Curl to Press con roca.  Reps = card value (2-14)
    • Clubs – Core Exercise on the card sin roca. Reps = card value + 10 for numbers; 25 for face cards, 50 for the ace
    • Jokers – Repeat the last exercise
    • 8s – Do 8 eight count body builders each time an 8 is drawn

    NMM

    • Apparently I walked in hot and late.  Thought I had perfect timing to coolly stroll in at 0530 and give the disclaimer flag in hand, but the mumblechatter revealed that it was 0531.
    • War Eagle continues to be a non-conformist with his rock selection.  In spite of all of his peers selecting the traditional Pontiff drainage rocks, he continues to use a man-made cinder block.  Will War Eagle’s non-conformity lead to amazing success like Bill Bradley’s granny shot free throws, or will he always be viewed as a nut job like the guy that works out barefoot with F3 Nola?  Only time will tell. 
    • Mahatma taught us all an important life principle today.  Mahatma had a misshapen rock that was not easy to handle for some of the exercises.  After a round where some of the Pax traded rocks, Mahatma ended up with Frac’s rock.  Those of you that have posted at Rock City or The Uptowner may be familiar with this beast of a rock.  It appears to be a nice oblong shape that would be easy to handle, but once you start with it, you learn that one side weighs about 35 pounds and the other side weighs 15.  Remember kids, whatever your struggles are in life, there’s always someone else out there that has it harder than you. 
    • I suggest we start naming rocks.  I imagine that the aforementioned rock did not take kindly to our talk about its one-sided girth.  I can hear it protesting “It’s not a toomah!” like Governor Arnold in Kindergarten cop.  Therefore this rock shall henceforth be known as Schwarzenegger. 
    • Strava had my total mileage today at 0.18 miles.  That’s a successful Uptowner in my book. 

  • Westbank Circuit Course part II

    Back in Sept 2018, the PAX from Master Melvin attempted the WestBank Circuit Course. During that attempt, we were able to do about 6 rounds of the circuit for a total of 2 miles of running.

    Today, we attempted the Course and we did 9 rounds for a total of 3 miles!

    We started the morning with:

    SSH – 10
    Sun gods – 10 each direction
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10
    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7

    Then we moved to the WestBank Circuit Course:

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Box Jumps
    Station 2: Tricep Dips
    Station 3: Burpees
    Station 4: Super Crunches
    Station 5: Diamond Merkins

    After 9 rounds, we ended with some cool-down stretches and a mosey to the flag and close-out.

    That was awesome to see how we’ve grown over the last year. Cool thing is though it was an individual effort, we did it all together!

    Great job, guys! BestBank!

  • nuR yllaW

    -Rev Sox

    Thank you for the opportunity to lead and pushing us all to continue, especially on days when we are all tired and sore.

    6:15am

    Count-Off, Name-O-Rama, Intentions, and Prayer

    6:10am

    YHC leads the Pax in a series of stretches and finishes with a round of 23 flutterkicks, so War Eagle needs to lay on his back in the wet grass before the workout is over.

    6:08am

    FracSac arrives at the track to discover the Q’s original instructions and workout with the Pax for the final ten minutes.

    6:00am

    The Pax returns to the starting point after running the 3 miles of the two loops. The Pax runs 4 laps around the track to hit 4 miles for the morning.

    5:33am

    FracSac arrives at the Wally Run to find the Pax gone and out of sight. In hopes of finding the Pax, FracSac takes the route backwards in hope to find his F3 brothers mid-run and finish with the pax. Little did FracSac know, he was going in the same direction of the Pax and perfectly following the Q’s instructions only 3 minutes behind.

    5:30am

    YHC started the Wally Run promptly at 5:30am with a short disclaimer and instructions with a slight wrinkle for this morning’s run. The Pax will run the standard Wally Run route backwards. The Pax will go left instead of right at the start and go around the neighborhood hitting Woodvine first and Duplessis last in reverse of the standard loop. The Pax was off and running in less than 60 seconds.

  • Everyone Loves Jailhouse Rock, a Tribute to the King.

    Everyone Loves Jailhouse Rock, a Tribute to the King.

    In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”

    W/U

    • SSH x 35
    • HB x 35
    • IW x 35
    • AC x 18, Reverse x 17

    The Thang

    Don’t Be Cruel

    • Burp & Merk to 10 Merkins

    All Shook Up

    • Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song.   Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).

    We Can’t’ Go on Together with Suspicious Minds

    • Lunge Indian Run from track to road, then Indian Run to NOMA

    Find your twin Jesse Garon Presley for Dora 1-2-3

    • 100 Merkins
    • 200 Squats
    • 300 LBCs

    Indian Run back to the Flag.

    Counterama, Namerama, COT.  Happy Birthday Elvis!

    Thank you for the opportunity to Lead, Thank you very much,

    Da Parish