F3 New Orleans

Category: Backblasts

  • 7 Turkeys plucking at the Scramble!!

    Seven birds flew into the Scramble this Thanksgiving Morning, with the exception of one advanced bird cruising in on a GIANT ready to pluck through the streets of our beautiful home of Mandeville.. Let’s keep it simple and sweet like pecan pie!!!!

    warmup

    All IC 15 SSH, Toe Touches, Windmills, Scorpion kicks, Left/Right groin stretch and the Butterfly stretch..

    thang

    PAX broke into various pace sets as YHC took the road with a returning Butt Splice to catch-up with a brother not seen in awhile..
    Returned to the AO with few to spare and gave the Wacker his touch on Core before off to filling the stomach with all the goodness this day brings.. IC 15 LBCs, Flutter kicks and Hello Dollies..

    count, announce, intentions for others and reflections of the many blessings we all have including the F3 Brotherhood.. COT

    Big thanks to Splice for closing us in Prayer before heading to the House, Waffle House that is for a little F2 before returning Home to get the day going!!

    Appreciate all you Turkeys who chose to get out the roust this Gloom and join me!!

    Wishing you all a wonderful and enjoyable day!!

    Till the next Gloom 👊🏻💪🏻✌🏻!!!

  • Swingers Style Football

    “The only place success comes before work is in the dictionary.” –Vince Lombardi

    Cool and crisp morning a few Saturdays ago at The Muscleship, perfect conditions for a beatdown.  Six men posted, ready to get better.  T-claps to SOGO for getting in a pre-run w/weighted vest beforehand…#beast!  Lots of good football being played the past few week in South LA, minus the Falcons game, so YHC decided to repurpose a football themed Chamber workout from a month ago.  The extra 15 min allowed for some tweaks and lagniappe.  Thanks to quick google search, we had a list of motivational quotes from coaches and players that would hopefully keep things in high gear throughout the game. 

    Warmup:  Started with an impromptu mosey near the shoreline of the Big Lake, including a landmine run through duck poop alley, then circled up in front of NOMA for SSH, AC, IW, LSS, WM, and one or two more.      

    The Game:  We grabbed some half-sized cinder blocks (20lbs) and made our way to the field where two rows of cones approx. 25yds apart.  The game plan called for (4) 5 min quarters, partnering up with a different PAX each time….a swingers party if you will.  PAX #1 stays at the line doing one stationary exercise while PAX #2 does moving exercise to the cones and back.  Flip flop for the full five min quarter with focus on using good form and digging deep the whole time.  Strive to do more than just go through the motions, something we may all be guilty of from time to time.  But first, another Lombardi quote… 

    “There is only one way to succeed in anything…and that is to give it everything.” –Vince Lombardi

    1st Quarter: PAX #1 – Lunge walk w/block to cone then run back, PAX #2 merkins till fatigue – then hold plank.  Flip flop 5 min.

    “Stay focused. Your start does not determine how you’re going to finish.” – Herm Edwards

    2nd Quarter: PAX#1 – Tricep extetension w/block,  PAX #2 – crab walk and run back.  Flip flop 5 min.

    “Nobody who ever gave his best regretted it.” — George S. Halas

    Halftime: Mosey over to the Big Lake ledge for RLSU x20, Dips x15 (requested by Gabrielle), LLSU x20, Ledge Crunches x20.  Mosey to the Singing Oak for some round robin Mary led by Gabrielle, Thumb War, and Tanner, maybe?  Then an Indian Run around the rest of the track finishing up near the cones.  

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” –Joe Burrow

    3rd Quarter: PAX #1 – Curl Press w/block, PAX #2 Side lunge there and back.  Flip flop 5 min.

    “Success isn’t owned, it’s leased. And rent is due every day.” –J.J. Watt

    4th Quarter: PAX #1 – Standing bench press/block ext….audible called halfway to kettle bell swings, PAX #2 – Bear crawl there and run back.  Flip flop 5 min. 

    “You cannot make progress with excuses.” –Cam Newton….followed by some chatter from the PAX about our favorite Panthers player.    

    Overtime (w/added Iron Pax flashbacks for good measure): PAX #1 – Thrusters!!! w/block, PAX#2 – Backpedal, 3 burpees, run rack.  Flip flop 5 min. 

    “Success isn’t measured by money or power or social rank. Success is measured by your discipline and inner peace.”  –Mike Ditka

    Squeezed in a minute of stretching followed by COT and prayer. YHC mentioned that he didn’t play football growing up but has developed an appreciation for the game and enjoys seeing the hard work unfold on the field by the players and coaches alike. The level of dedication put in is admirable, something we can strive to do in our own lives with work, family, fitness, etc.

    Reconvened for coffeteria at our favorite caffeinating hole with our Mothership buddies. 

    Tool

  • 10 Turkeys at The Gipper

    Eight veteran Northshore PAX, a visitor from F3 Louisville, and an FNG from Monroe, NC descended on The Gipper in the Gloom this morning for a pre-Thanksgiving beatdown. After a quick warmup consisting of SSHs, mountain climbers, seal jacks, merkins, imperial walkers, plank jacks, and butt kicks, all 10x IC, we headed to the Justice Center for

    B-L-I-M-P-S since we’ll all look like one tomorrow.

    The PAX partnered up and together knocked out 50 burpees, 50 lunges, 50 imperial walkers, 50 merkins, 50 plank jacks, and 50 squats with partner 1 exercising while partner 2 ran up the Justice Center stairs and down the “NO SKATEBOARDING” ramp to relieve partner 1.

    Short recovery walk to Oak Alley where we alternated sprinting and jogging at each live oak tree. That effort turned into a mosey back to The Gipper trailhead and the undisclosed secret location housing our cinderblocks.

    Each man checked out a cinderblock from storage and got together again with his partner. The PAX knocked out 10 reps each of thrusters, swings, manmakers, merkins, around the worlds each direction, figure 8s, goblet squats and RDLs. Between exercises, one partner backpedaled while the other farmer carried two cinderblocks 25 yards. We held our blocks overhead while waiting for the 6.

    After returning our cinderblocks to storage, the PAX moved to the bandstand area and with the three and a half minutes left hit as many rounds as possible of bear crawls down the hill, jump or step up onto the bandstand, jump or run down the ramp or stairs, and raccoon crawl up the narrow concrete ledge back to the starting point.

    Countorama, nameorama, and a nice prayer from The Hammer to wrap things up.

    Welcome FNG Rogan!

    Thanks for joining us this morning Leprechan!

    Happy Thanksgiving guys!

  • The Sound of Silence

    After LSU spanked Arkansas and the Saints squeaked out win in the final seconds of the game, 17 men appeared out of the gloom on a frigid Monday morning. After the standard disclaimer, they were off to the rock pile for a warmup.

    Warmup

    SSH (x20), Hillbillies (x20), Arm circles- 10 forward and 10 backward, Grass grabbers (x10), Peter parkers (x20), Abe Vigodas (x15)

    The Thang

    The PAX counted off by 1s & 2s and split into two lines to complete an Indian Run of BLIMPS around the asphalt track as follows: 5 burpees OYO at the start, 10 lunges in cadence at the hill, 15 Imperial walkers at the first metal building, 20 Merkins in cadence at the first parking lot, 25 plank jacks in cadence at the second parking lot, and 30 Squats in cadence at the flag.  Mosey back to the rock pile. Bogey, with his much appreciated wit, was noticeably silent throughout this part of the workout.  I recall hearing a comment about “three in the tube” during the Indian Run, but that’s about it.

    With Rudy in the group, YHC knew he would be chastised if we didn’t play with rocks at “Rock City!” The PAX were instructed to grab a medium-sized rock and mosey to the first tree line between the two baseballs fields for 11s using said rock.  YHC felt we have been neglecting our triceps so triceps extensions were the pain of choice.  PAX were instructed to begin with one extension, mosey with rock to the opposing tree line for curls, then mosey with rock back to the first tree line, and so on. 

    Once 11s were complete, the PAX returned to the rock pile for five minutes of Mary. Still little word from Bogey, although he denied it! 

    For our final act, PAX were instructed to dig deep and give the last of what was left in the tank for a full sprint to the flag.  With one minute remaining, a leg stretch was completed.

    COT: Name-o-rama, announcements, intentions, and a prayer.  Give thanks for all that we have.  Somehow YHC was able to mostly stifle Rudy’s complaints and Bogey’s witty commentary. What gives?! The Sound of Silence can be eerie.  Thank you F3 for the opportunity to lead a group of leaders! Thank you PAX for being great followers. It’s always an honor.

  • Honoring USN Chief Petty Officer Fontan

    With a significant drop in air temperature and increase in wind, six men appeared from the gloom to sacrifice a piece of themselves in honor of another local hero warrior.  Chief Petty Officer Jacques J. Fontan served in United States Navy from 1989-2005.  He was born in NOLA and a graduate of Brother Martin High School.  Amnesty knew CPO Fontan and shared some memories of his life.  CPO Fontan served in the Cold War, Persian Gulf, War on Terrorism, and Afghanistan (Operation Enduring Freedom). He was the platoon Chief Petty Officer of SEAL Team 10. 

    CPO Fontan was KIA on 28 June 2005 while leading a quick reaction force sent to reinforce a SEAL recon team engaged in a fierce firefight against a numerically superior anti-coalition militia. As their helicopter hovered for a quick-rope insertion, they were hit by a RPG.  CPO Fontan was awarded a Bronze Star for heroic combat achievement during Operation Red Wings (part of the popular book and movie Lone Survivor).

    The standard disclaimer was given and a short mosey to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Imperial Walkers, Mountain Climbers, Arm Circles (forward and backward), Windmills, and Peter Parkers

    Thang

    The PAX formed a line for an Indian Run on the one-mile asphalt track.  At the first parking lot the PAX stopped for incline merkins x28.  At the second parking lot the PAX stopped for decline merkins x28, definitely a struggle.  At the first metal building the PAX stopped for uphill walking lunges using the ramp, another crowd pleaser! Once back at the rock pile, PAX completed dips x28 using the concrete wall at the pumps. 

    Next PAX grabbed a rock for several rounds of curls, lunge with a twist, and triceps extensions, all x28. Amnesty suggested more leg work.  YHC likes to believe he is a man of the people, so Bulgarian split-leg lunges were performed.  Rocks were returned and a round-robin of Mary finished off the beatdown. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for CPO Fontan’s soul and comfort for his family. It’s always an honor to lead a group of leaders and even more special to honor someone who gave all of his tomorrows for our today.  May we never take a second of our lives for granted.

  • Honoring SFC Muralles

    With the Iron PAX Challenge underway, 16 men came out of the gloom to honor a local warrior hero who gave his life in defense of freedom. Army Specialist First Class Marcus “Marc” Muralles was born in the NOLA area.  He was a member of the 3rd Ranger BTN, KIA on 28 June 2005 while responding to a call for help by a four-man SEAL Team in eastern Afghanistan, which was later named Operation Red Wings  (the story behind the popular book and movie Lone Survivor).  SFC Muralles was scheduled to return home a few days after his death to celebrate his daughter’s 10th birthday.  He was posthumously awarded a Bronze Star, Purple Heart, Meritorious Service Medal, Air Medal with Valor, and Combat Action Badge. 

    SFC’s family said that SFC Muralles lived every aspect of his life by the Night Stalker’s Creed. 

    After the standard disclaimer, the PAX moseyed to the traditional Uptowner warmup area. 

    Warmup x28: SSH, Arm Circles, IW, Abe Vigodas, and Mountain Climbers

    Thang:

    The PAX grabbed a rock and moseyed to the track/football field for a lap around the quarter-mile track.  Then they broke up into small groups for the following x28, with a ¼ mile lap around the track after each exercise (for a total of 1.5 miles): Burpees, Curls, Squat Presses, WWII sit-ups, Full Extension Pull-ups, and Merkins. Everyone pushed hard and completed the beatdown.  Once complete, the PAX cheered on and encouraged our F3 brothers who were completing the IPC. 

    COT: Name-o-rama, announcements, intentions, and a prayer.  Special intentions were given for SFC Muralles’s soul and comfort for his family. We welcomed FNG Slow Tax (Fast Tax’s youngest son), FNG Jessup, and another FNG. It’s always an honor to lead a group of leaders and even more special to honor someone who sacrificed themselves so we can sleep soundly at night.  May the fallen never be forgotten, and may we never take a second of our lives for granted.

  • Welcome Blue Suede from Omaha

    Woke up with time to spare on this very humid 75 degree pre-Thanksgiving day. I posted full of gratitude for this group that gets me up and moving in the GLOOM. Blue Suede who is from Omaha but eats turkey in Mississippi drove an hour to post with us so that crazy dude woke up at 4am! Tclaps.

    Ran to the big field across from the zoo for COP 1:

    9 lives has a jacked up back so I took his Q last night. Started with SSH, Imp Squats, Plank Walk, Mtn Climbers, and Monkey Humpers x 20

    Ran to the FLY. At the curbs we did Merks around the CLOCK – counterclockwise. x 10 Had to stop before the hill – the soupy gloom made me worried that I would lose the 6.

    Ran to the Hill

    At the hill we did 20 shoulder taps, over hill 18 plank jacks, 16 taps, 14 jacks until the first PAX (BLUE SUEDE) finished. That dude can hustle.

    Ran to the FLY beach and did a quick Q school.

    Popalock did SSH, Tender did IMP walkers, Bacchus did Hillbillies, and False Start did arm circles. We let Seaman finish us off with backwards arm circles.

    Ran to the Audubon statue. Did a loop, flutter kicks for the six, ran a second loop did plank jacks for the 6.

    Moseyed to the field for some MARY. We did LOW COUNTRY CRAB, NOLAN RYANS, Plank Toe Taps and YTWs. Moseyed back to the FLAG. At the FLAG we did Monkey Humpers for a minute to finish off the beatdown!

    COT: Prayed for something for which we are grateful. Each pax named something.

  • My Qs are Impetuous

    Conditions:  70 and light rain

    Our curiosity had us gather near some type of Rock ‘n Roll Series race starting at the Peristyle.  Triple Shift said it started at 6:30. I think he was trying to get a free t-shirt and some post race pastries.  YHC gave a well thought out disclaimer and we headed toward NOMA

    The Thang

    In the aforementioned disclaimer, YHC had warned the pax that we would attempt to get in some miles and that if a pax member was not interested in running miles they could peel off and join the Muscleship.  Apparently the Mothership pax came ready to run. 

    Warm-up:  Hillbillies x 20; Low slow squats x 20; Merkins (IC) x 10; BTW

    Foundry: The Democratic Convention – Pax 1 with a Bernies Sanders; Pax 2 holds Al Gore.  Flapjack when Pax 1 falls off the monkey bars.  Did roughly 3 rounds

    Football Field:  Ten rounds of Tyson – Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards.

    • Round 1 – Burpees
    • Round 2 – Jump Squats
    • Round 3 – Diamond Merkins
    • Round 4 – Dying Cockroach
    • Round 5 – Sumo Squats
    • Round 6 – Wide Merkins
    • Round 7 – LBT
    • Round 8 – Bonnie Blairs
    • Round 9 – Carolina Dry Docks
    • Round 10 – 8 Count Body Builders

    Hustle back to flag

    NMM

    • A lot of talk about the blistering 9:30 minute mosey pace we started with. My reputation for speed precedes me.
    • BTW was NSFW
    • All agreed that the greatness of the football field we used for 10 Rounds of Tyson was well worth the long run to get there (and back).
    • Ten Rounds of Tyson was introduced at the F3 NOLA launch by Chung-Li.  We did 5 rounds that day I think.  To my knowledge this was the first time that the full 10 rounds were completed in NOLA
    • I was afraid that some pax might quit on me if I called out burpees for Round 10.  The Body Builders were well received. 
  • Rev Sox’s Birth Story

    Rev Sox’s Birth Story

    On a brisk and windy November 11th, at the lake front on the Northshore YHC was birthed into the world of F3 kicking, complaining, and crying. It wasn’t pretty for anyone involved. Hawg may have denied knowing YHC. Two years later, at the 610 Stomp YHC led 20 men in the remembrance of his birth into F3.

    YHC’s brain has wisely blacked out and refused to retain the memories of his first workout in F3 as he complained through the entire workout with fellow FNG bootsies. The only thing YHC can remember from that fateful day is lots of running alongside the lake with step-ups as the Q’s go to exercise in each stop (sadly there is no Backblast to commemorate the workout).

    The 610 Stomp recreated this workout by running a shortened version of the standard route with step ups thrown in (lots of step ups). Following the disclaimer, the Pax was told to run the standard route without leaving City Park, but this morning they were stop at every bench for 10 alternating step ups (one is one). Only 4 men are allowed per bench, so if the bench is full, they are to pass it by and run to the next bench.

    Each lap from the 610 Stomp start to the City Park entrance on New Carrollton and back has 40 benches. Each lap is aprox 1.5 miles.

    With not enough complaining for YHC’s plans, they set out. Everything worked out well for the first lap, but YHC needed to modify the number of step ups on lap 2, so all the Pax could finish. YHC estimates that each Pax member did 300-500 step ups while running 3 miles.

    Don’t forget the Christmas Party on December 9th and the Krazy Ivan on January 18th as we had a special guest of the Freedom Hammer this morning.

    thanks for 2 years of agony,

    Rev Sox

  • Post treats at Grandmas house!!

    With school out and the weather in the mild 50s Grandmas house had a treat of some fresh faces posting this Gloom. Jose 10k and Speedy journeyed down to the trailhead to join some other F3 regulars in Hammer and Zoolander.. We briefly had an appearance of the freshly retired Garfield, however someone with his running group rolled in solo so he passed on our beatdown to accompany his friend like the fine gentleman he is..

    warmup

    Variations of IC 10and 20

    Good mornings, Toe touches, Mountain climbers, Scorpion kicks, SSH, Imperial Walkers and Hillbillies.

    thang

    Moseyed to the Marsh for some coupon work. With coupon lined the baseline of the court for instructions.

    All reps consisted of 25 per station.

    R1 Chest press, jog to other baseline squats, to the benches for Freak Nasties and concluded with pull-ups..

    R2 Kettle swings, Flutter kicks, Irkins and Pull-up hang.

    R3 Chest press, Sister Mary Katherines, Freak Nasties and hanging knee tucks.

    R4 Overhead press, jump squats, Derkins and Big boy sit-ups..

    Returned the coupons to their testing place and Moseyed back to the AO. With 10 min to spare Zoolander had a great suggestion to allow Speedy to closeout the PAX in preparation of his VQ this Saturday..

    Speedy jumped right in with Sprints down the corridor followed by 15 Burpees. Moseyed back for Mary which included 15 IC Flutters and LBCs. 30 OYO Big boys and 1 min plank hold. Anticipate lots of reps and activities this Saturday and join Speedy in support of his VQ…

    Count, announce, COT

    YHC closed the PAX in prayer!!

    Appreciate you men posting and following my lead 👍🏻👊🏻💪🏻 Till the next Gloom!!