F3 New Orleans

Category: Backblasts

  • Brees has a backup, and so should Bushwacker!

    YHC was called in off the bench on this Scramble in hopes of filling big shoes.. While Teddy is holding his own in the Dome and on the road picking up 2 wins for our Saints.. YHC was trying to create some Scrambling moves of his own to bring the PAX to victory while starting day.. Sir Wacker a Veteran of the Scramble and Captain of many post took some much deserved rest this Gloom before partaking on a journey northern bound with Southshores Hawgcycle for a pacing adventure along his much anticipated 100 miler in Arkansas this weekend.. Good luck gentlemen and enjoy the journey.

    Warmup

    All IC 10 Torso Twist, Imperial Walkers, Hillbillies, Slow Squats, Scorpion kicks and SSH.

    T-claps 👏🏻👏🏻 given to Zoolander for posting even though unable to make the run he still chose to hang back and work through a series of BLIMPS and bear crawls.. We all know the local Pele’ of the local indoor soccer club shall return. I tip my cap to your discipline and determination to still get out and post..

    Four PAX set out with 3 Clydesdales holding back the 2 year old Colt known as “Cowbell” from racing out the gate.. He so graciously sacrificed and hung back with the PAX as we Moseyed a modest 9:30 pace through ole Mandeville..

    Great job Akbar for completing the 5k without stopping, as I know just a few weeks ago this was not so, yet you keep posting and now you are a runner and soon to be a 10 Au Lait poster as well..

    Upon return we completed a mini circuit 2x of Nolan Ryan’s, 5 Pull-ups, Freak nasties, leg ups and chest press holds (nice suggestion Chewy).

    Count off, announced upcoming NOLA convergence and F2 on the 17th following a brief beatdown, COT included intentions for a special PAX who could not be with us today..

    Thanks for following the backup this morning gentlemen 👊🏻👍🏻✌🏻 Till the next Gloom!!

  • H8 Prep

    A typical summer (in October?) morning with an atypical lack of a breeze coming off the lake led to a lovely humid morning in the gloom. 13 PAX joined me for a little prep workout for the upcoming H8 in 2 weeks. Disclaimer was given and off we went around the fountain.

    Warm up:

    Mosey around the fountain including high knees, butt kicks, karaoke facing the fountain, and karaoke facing the levee. Circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Arm circles fwd and rev x 10 each IC
    • Peter Parker x 15 IC
    • Parker Peter x 15 IC
    • Self love x 10 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Here we would partner up. PAX #1 would bear crawl up the levee, run down the opposite side, bear crawl back up the levee, and run down back to the start. PAX #2 stays behind to perform 5 pull-up, 10 hand-release merkins, and 15 squats. Plank and wait for your partner to finish their respective round. Flapjack. Perform 4 rounds.

    My apologies to anyone that was eaten alive by ants. I heard people saying there were ants while we were exercising. It wasn’t until after the beatdown that I learned that Tugboat (possibly others) who were bitten at least a dozen times. I fully understand why Screw Top doesn’t like the grass.

    Tha Thang #2:

    Mosey over to the large open area by the lake where we would circle up for some randomness.

    • 8 count Absolution x 10 IC
    • Merkin into a side plank x 8 IC (Q couldn’t make it to 10 reps)
    • Al Gore x 30 seconds x 3 trials
    • R single leg wife pleaser x 15 (1 is 1)
    • L single leg wife pleaser x 15 (1 is 1)

    Now it was time for some Mary. T-claps to all those who led the individual exercises

    • Penguins
    • Flutter kicks
    • Dying Cockroaches
    • LBCs
    • Freddy Mercury’s
    • American Hammers
    • Box cutters

    Mosey back to the flag where we wrapped it all up with 10 burpees OYO. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man. Once again it was a pleasure to lead. And once again I sincerely apologize to anyone who was bitten by ants.

  • Dinner, then Dessert

    Ten men posted at The Gipper Wednesday morning ready for fun and games as a reward for completing the Iron PAX Challenge only to learn that they would have to eat their green beans before enjoying dessert. So after a disclaimer and a warmup of Imperial Walkers, Squats, Merkins, Groiners and Seal Jacks, the PAX made their way to the temporary resting place of two newly acquired coupons otherwise known as tractor tires. Assembling into teams of 5, teammates took turns flipping those bad boys to a secret undisclosed location. Don’t worry, Barely Legal (who knows everyone in Gipperland apparently) had secured “permission” for our coupons’ final resting place. Hopefully they’ll be there next week.

    The PAX then transported themselves to the Justice Center via the mosey method where they teamed up once again, this time in teams of 2. Each team selected a ball (most went for the always safe tennis ball and no team was brave enough to select the sole Mardi Gras vintage superball) for surprise exercises. First up was the burpee: partner 1 performed the burp while partner 2 threw the ball high so that partner 1 had to stretch to catch it while jumping out of the burpee. Flap jack and repeat for a few rounds. Then we moved on to 180 hops with partner throws. Amazing feats of athleticism ensued, and it’s too bad ESPN was not present because there was at least one top 10 play of the week involved.

    The partners also hit some shuffles with ball exchanges and in between it all the ball play hit some Mary consisting of A-B-C-D abs, alternating Supermans, and Nolan Ryans.

    Then we recovery walked over to the Justice Center entryway for four rounds each of 40 yards of:

    Accelerate, float, sprint;

    Shuffle, sprint; and

    Backpedal, sprint.

    Mosey back to the shovel flag for countorama, nameorama, and Ringo prayed us out. Thanks for letting me lead guys and remember that the best part of dessert is in your imagination and anticipation, not the actual dessert.

  • Who Dat Say They Gonna Beat Dem Saints….Not the Cowgirls!


    The morning after an unbelievable Teddy Bridgewater led, Saints victory over the Dallas Cowgirls, 14 PAX gathered in the gloom to sweat out the excess alcohol from all of the pre and post gameday celebrations. After the disclaimer, the PAX moseyed to the field in front of the zoo for the following warm up exercises all in cadence:

    SSHx20, Imperial Walkersx20, Grass Grabbersx15, Self Lovex15, Arm Circles (Seaman Style) Forward and Backwardx10

    The PAX then slow moseyed to the parking lot, lined up and did 3 rounds of suicide sprints touching the lines at 15, 30 and 45 yards (approximately). 

    Now the Pax’s heart rates were up, Chiquita gave us a 20 count, then the PAX mosyed to the front of the zoo and partnered up for a DORA 123. Exercises performed were as follows:

    Merkinsx100, Dipsx200, LBCsx300

    Once complete the PAX then moseyed to the pull up bars in the park and split into 4 groups. The four groups were pull ups, herpes, plank jacks and squats. 10 herpes was the count as the PAX rotated through each group. 

    To wrap things up the PAX circled up on the most unfamiliar part of the golf course for me, the fairway, for a round of MARY. The following exercises were performed in cadence:

    LBCsx20, American Hammersx20, Penguinsx20, Flutter Kicksx20, Freddy Mercurysx20, Box Cuttersx20 (SeaMan), Monkey Humpersx20 (NineLives), Low Country Crabx20 (Douille) 

    Mission Impossible 30 seconds

    The PAX then slow moseyed to the flag for count off, nameorama, announcements, intentions and a losing prayer. Its always a pleasure to lead this group of men!

  • A walk in the park

    10 pax including an FNG arrived for a post iron pax beatdown that had hints of IP worked in, but for this hardened group, would be nothing short of a walk in the park.  This was YHC’s first opportunity to not only Q at Popeyes, but also do a standard non- IP workout.  

    Warmup 

    Mosey to steepest hill after some of the experienced Popeye group pointed us in the right direction. 

    Arm circles – 10 x front and backwards 

    Mountain climbers x 12

    Shoulder taps x 10

    Foot to alternating hand touch in plank x 10 each foot/hand

    Grass grabbers x 10

    Windmills x 10

    The thang – 

    • 11’s on hill – top/burpees, bottom/diamond merkins

    Run to exercise playground for 2 rounds of the following:

    • 4 stations 
    • Pull-ups, close grip merkins in first round and wide grip merkins in 2nd round, deep squats, calf raises
    • 45 seconds each w/ 10 second break in between sets

    Run through the center of the park and stopped at the gazebo 

    • 20 dips led by Boo-Boo
    • 15 V-ups led by Tua

    Moseyed back to flag and arrived at 6:15 on the dot.  

    COT – count-off, name-o-Rama where FNG/Dodger was born, announcements and intentions.  Special intentions offered for Bellhop, and thanks for the positive results of Tua’s wife’s ultrasound.  

    Thanks for posting and the opportunity to lead. SYITG!

  • IP Greatest Hits

    “I just can’t get enough” – Black Eyed Peas

    Another notch on the belt for The Chamber, F3 NOLA’s newest AO.  This was only the second regular, non-IP beatdown which opened up some options for venturing out of the parking lot area that’s been home to the past few workouts there.  As the PAX trickled in, it was good to see a FNG show up after seeing the F3 info on Nextdoor.  With several regulars using a post-Saints game fartsacking pass, it became apparent our crew would be lighter than usual…rumor had it one of the young bucks was “trashed” and others left all they had in the dome.  With a dozen concrete blocks still in YHC’s truck, it was only fitting we gave them some love one more time.  Here’s what we did:

    Warmup lap around the parking lot, then AC, WM, IW, PP.  

    The Thang:  Iron Pax Greatest Hits

    Round 1 – Thruster x20, Block Swingsx20, R&R x15ea,x10ea,x5ea

    Mosey

    Round 2 – Broad Jump x20, Big Boy Situps x20, R&R x15ea,x10ea,x5ea

    Mosey 

    Round 3 – Merkins x20, Bonnie Blairs x20, R&R x15ea,x10ea,x5ea

    Short Mosey

    Round 4 – Bear Crawl approx 50-60yds, Lunge Walk 40yds 

    Mosey

    Round 5 – Block Curls x40, Gas Pumps x40, R&R x30,x20…time expired

    Approx 1.1 miles covered. All got stronger, and sweated out any weekend impurities. 

    COT where we welcomed FNG Kool Aid Man, who gave us lots to works with but landed on a name fitting for a guy who just weeks ago ran into a brick wall playing basketball and split his head open.  Announcements included upcoming convergence, H8, and spreading the word about the Chamber being a weekly thing from here on out. 

    Thanks for the opportunity to lead.       
    Tool

  • Saints Outlast Cowboys on SNF Thanks to Sweaty Bells – Final 12-10

    YHC woke up early with excitement because 1.) YHC hasn’t Q’ed a Sweaty Bells workout for awhile and 2.) YHC was ready to tailgate and make his way to the Superdome. YHC would have never guessed that the Saints would win on SNF with just 4 field goals, which total to 12 points. Turned out 12 was a significant number for the day. At 6:30 a.m., YHC gave his standard disclaimer and headed toward the middle of the soccer field.

    Warm Ups

    Arm Circles x 10 IC, Grass Grabbers x 10 IC, SSHs x 20 IC, Hill Billies x 20 IC, Swinging the kettle bells between the legs in figure 8 x 5 in each direction, Halo with the bells 5 times clockwise and 5 times counterclockwise.

    Dirty MacDeuce (12)

    Definition of Dirty MacDeuce – 4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (which would be the soccer field)

    With a little modifying since we were using the kettle bells for our exercises…. and we also did Indian run around the field for our last lap.

    1st Set – 12 curls IC, 12 big boy sit-ups OYO, 12 low slow squats IC.

    2nd Set – 12 thrusters OYO, 12 flutterkicks IC, 12 lunges OYO.

    3rd Set – 12 kettle bell swings OYO, 12 hello dollies IC, 12 genuflects IC

    4th Set – 12 Rows on each side OYO, 12 American Hammers IC, 12 right and left leg step ups IC at the benches on the sideline of the soccer field.

    There are a lot 12’s in there. Some voodoo must be happening at the Fly this morning predicting the outcome of Saints final score. 4 sets x 3 exercises = 12 exercises or 4 fgs x 3 points = 12 points. I’m trying to not freak out here. Maybe I should Q a Dirty MacThirty next time so that the Saints will score 30 points.

    After Dirty MacDeuce, we did 12 (why not) dips IC before our final part of the beatdown.

    11’s (not 10’s)

    Definition of 11s – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. So our exercises were to start off with 10 thrusters on one end of the soccer field and 1 merkin on the other side. I guess I was going to predict the Cowboys score here, but I gave them too much credit and overshot the prediction by one.

    Final Score – Saints 12 Cowboys 10.

    What a great day for the Saints fans. But more importantly, what a great way to start a beautiful day with the PAX. Keep pushing each other to be mentally and physically stronger. We finished the workout with some stretches, announcements, and intentions. 4 of the 5 PAX were able to attend coffeeteria afterwards. Once again, thanks for the opportunity to lead. SYITG.

    King Kong

  • You Say You Want a Revolution…How About a Few?

    Pulling up with a few ticks to spare, YHC found a relatively old guard Marsh reunion (given the off kilter schedules of the last month or two) with Shooter, Steve and Waterpik gathered center court. As we got started, 2 more wagons came skidding in ever so strategically.

    WARMORAMA

    10xs IC:

    Toe Touches

    Windmills

    Butt Kicks

    Torso Twists

    THANG

    Gathering at the monkey bars, the PAX cranked out 4 revolutions of:

    5 Pull Ups

    10 Squats

    15 Merkins

    20 Mountain Climbers

    25 LBCs

    Run around the basketball court

    Rinse and Repeat 3xs then plank until the last man returns, then offical 30 plank clock starts.

    All told, that made 900 reps: 60 Pull Ups, 120 Squats, 180 Merkins, 240 Mountain Climbers, and 300 LBCs.

    The PAX unloaded Santa Cowbells coupons of cinder blocks and an enormous tire to stow away at the Marsh for future use.

    MARY

    34 Freddy Mercurys without a minute to spare.

    COT

    Count, Name, Shooter prayed us out with a special intention for one of our own. Please add your prayers to this special intention this week.

    Thanks for following my wacky lead, guys! Y’all make me a better me.

  • In the Books

    The 2019 Iron PAX Challenge is now in the books for the F3 Northshore PAX. T claps to F3 Greenwood for throwing the challenge out to the F3 Nation and keeping so many men across so many regions working hard and engaged for an entire month. The beat downs have been epic, and there is something really positive and rewarding about overcoming physical and mental challenges throughout the course of a month. Monday sees the return of our regularly scheduled program at the Milestone Marsh.

    After a combined warmup of 15x IC of Seal Jacks, Mountain Climbers, Windmills, Butt Kicks, Merkins, OH Hand Claps, and SSHs, the PAX split with Grundy taking the IPC PAX westward and YHC taking the non-IPC PAX eastward.

    The eastward bound PAX circled up across from Rips for some Peter Parkers and Parker Peters, 15x IC, and then made their way to the Rips stairs for 5 minutes AMARP of 10x regular Rocky Balboas, 10x lateral Rocky Balboas, and a trip up and over the stairs. Then it was time to mosey down to the Harbor playground for fun and games.

    YHC deployed some cones and balls from his backpack and engaged the PAX in a passing game with increasing levels of difficulty. We started bounce passing the ball to one another in a predetermined order within the confines of the paint (an area otherwise known as the spash pad and usually occupied by wet and screaming rug rats). Every dropped pass earned the PAX a penalty exercise of 5 burpees, Bobby Hurleys, Bonnie Blairs (hair of the dog), Merkins or I’m a Star Jumps. Proficiency ensued and so the PAX advanced to Level 2 where a trip out of the paint and around a cone was required after passing and before receiving the next pass. The game continued with increasing levels of difficulty and at the very end, before our Indian Run back to the Shovel Flag, the PAX returned to Level 1 and impressed themselves with their passing and communication prowess. Forty minutes of honing skills paid dividends.

    Countorama, nameorama and then over to the coffeeteria after reuniting with our worse for the wear looking IPC brothers.

    Thanks for letting me lead guys and congrats to all of you who participated in the IPC. You are all better men than you were 4 weeks ago.

  • Spring cooler days begin this morning

    F3 week for work out.   Sugars pick your poison. Elapsed time scoring.

    Awesome workout today men.  I’m recovering but feeling stronger all over. Found more of those unknown muscles again.

    Delivered the disclaimer. Welcomed our FNG Jordan this morning. Guest of Duracell.

    7 posted today.

    Feeling special with these beauties.

    pre workout yammering about the fun we are going to have this morning with these rocks. Moneycat getting his camera and tripod ready for videography today. Our FNG for the day fitting right in with everything. Jordan “Miyagi” the Mass Comm master

    Beautiful morning and it was only in  the low 70s and clear. Got a little sun tan this morning. Only a few cross country runners out this morning, unlike in the past weeks. No fund raiser walk a thons today.  Visited with our old friends the dog walking exercise group guys. All of them are always pleasant and friendly.

    Moneycat hurt his back but was kind enough to come out and be our videographer this morning.

    Marked out 100 yards across the pasture.  Found that  its about 110 yards from the shovel flag area concrete path to the far side by the oak tree to the right of the sundial. We marked out every 50 feet for the 100 yards for reference.

    Did a little warm up by moseying around the track to the right. How else? Who runs to to the left? Just an observation for the day. Everyone at this park runs counterclockwise like there’s a rule for it. We moseyed out to the sundial and then cut straight back to the Shovel Flag. There did some arm circles and then began our “Pick your poison” routine for the day.

    Doing three rounds for time. 

    100 cumulative markings and or squats. 

    100 yard out and back coupon carry, 200 total yards. 

    100 cumulative coupon swings and or Bonnie Blairs. Do it the easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 yards total. 

    100 cumulative coupon thrusters and or traveling lunge steps. Easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 total yards.   

    Many of the blocks now have the fancy F3 logo painted on them so they “weigh less” now:)

    We used both the 30# and 9# half cinder block coupons this morning.  Some of us skinny old people, and young people, have trouble with a 30# coupon. 30# is a serious weight to be running around the field with and swinging here and there.   

    Not sure why a half block only weighs 1/3 the weight of a full block.

    Did some impromptu stenciling of the F3 logo onto Duracell’s blocks there in the parking lot. Its an easy paint job with the stencil! Hoping to officialize more blocks next week.

    Had our namorama and count off for 7 heroes today.

    COT circle and pray to the One who makes us what we are giving thanks to Him for it all.

    Good work men!