F3 New Orleans

Category: Backblasts

  • Rebirth of the Barre

    Right now ladies and gentlemen, back to Okwata with the lights and lonely music of that gone groove, where you can sit back and relax dig some of the wonderful things . . .

    Warm-Up: mosey to the seawall in front of the fountain and then circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, Peter Parkers x15, Floyd Maywethers x15, and Parker Peters x15.

    The PAX moseyed to the fountain barricade for barre.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar.  This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. Jingle Vader took over the cadence for YHC.

    COP3: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat). High Rise took over the cadence for YHC.

    COP4: The PAX moseyed to the Cabana of Pain for 3 sets of pull-ups x5.

    Count off, Nameorama, close out with announcements, intentions, and prayer. The gift is great, but the Giver is greater still. Teach us to be generous!

    The PAX did a lot of work in a short amount of time, and the whole body got hit.  Perfect start for the day.  Thank you for letting me Q!

  • You Can’t Always Get What you Want…(No EI, No Yoga, Nothing!)

    Arriving at a “late-ish” 5:11, YHC saw no PAX and no flag. Though Akbar’s presence was detected on account of the glowing dash lights eminating from the arborous darkness of the parking lot. More mysterious and less detectable was true-to-his-word Garfield, who was suddenly spotted lurking in the shadows casually stretching. The noticeably absent Shooter would’ve been proud of the general stealth of the PAX, as Pelican was just as abruptly standing next to YHC!

    Losing track of time, and realizing that King Abdication of the Echo India Order would not suddenly appear, YHC got the warmorama started with some Toe Touches, Torso twists (by which time Chewy had joined us), Imperial Walkers, Scorpion Kicks (when Cowbell arrived) and some SSH to welcome Burgundy.

    With that, the PAX was off on the traditional scramble 5.1K route through Old Mandeville. A particularly pleasant run was had by all judging by the reduced quantity of perspiration accumulated in our collective shirts. The noticeably absent Shooter would have been dismayed to find the distinct lack of sweat angels in the workout area where where…

    Hoping for a restorative Mary, YHC threw the baton to Chewy with the special request for some yoga-esque stretches. What the PAX got instead was 20 Hand-release Merkins OYO. Popcorn pass to Cowbell who hit us with some Crunchy Frogs. Then Burgundy lead us in some Russina-Dance Dips (real name still undetermined). Then came Pelican-lead LBCs and Bushwacker’s Oblique Crunches rounded out by more Scorpion Kicks by none other than Garfield.

    COT

    Count-Name-Anouncements-Prayer by Cowbell

    Captain Liberto’s funeral is tomorrow (friday) at the Castine Center at noon, with visitation to begin around 9am. It will be followed by a full procession along 190 to Covington’s St Lazarous of Bethany Memorial Garden. If possible, show your support and honor his sacrifice by lining the route to watch the surely endless line of police, firefighters, and public.

  • Concrete Jungle

    The Gipper PAX closed the books on the 2019 Iron PAX Challenge in the Gloom this morning. Hauling their concrete blocks to the concrete roof of the concrete parking deck of the Justice Center, the PAX jackhammered and pounded their way through the grueling Week 4 workout. Merkins, squats, swings, Bonnie Blairs, thrusters, lunge walks and cinderblock carries for time…it was all an oxygen deprived affair in tropical conditions. To its credit, the PAX refrained from tossing the cinderblocks from the roof when the final whistle sounded, but it’s safe to say that it may be a while before The Gipper AO sees cinderblocks again.

    Thanks for pushing yourselves and YHC, guys. There’s something powerful about tackling a month long challenge with your buddies. None of us would have pushed ourselves as hard alone.

    Now we need to get creative and come up with a challenge that we can send F3 Greenwood’s way…

  • End of IronPax Mondays… Start of Fall

    My quasi virgin Q came in the form of a Week 4 IronPax Challenge Beatdown called “Sugar’s Pick Your Poison” at UNO’s Chamber of Horrors. Tclaps to Kuch and Belloq for getting our AO ready.

    At approximately 5:20 AM, YHC kicked things off to the sounds of Earth, Wind & Fire “September”. My highlight of the workout was Kuch’s beatdown of 2 Coupons that weren’t regulation. The Pax of 7 completed this leg intense 3 rounds workout in an average time of 52 mins. and 45 secs.

    We wrapped things up with CoT and a Prayer of Generosity.

    Enjoyed the opportunity to lead my first Q and participate in my first IPC.

    Looking forward to my first traditional Q!

  • Vincent Price in a trash can?

    Still high from the UGA victory over Notre Dame – I took the MONDAY am SKINNY Q at Audubon Park. Organ Grinder was signed up by Douille but was blocked by a previous engagement. So I took the Q.

    A cool 75 degrees and the first day of Fall to start this Skinny.

    Ran to the soccer field. El Wire spotted some great GLOOM. Like really great gloom. There were thriller references, and some concern that Vincent Price was chilling in the trash. Had to teach the PAX who is Vincent Price.

    Warm up SSX x20, Imperial Walker Squats x 20, Mtn Climbers x 20, and Dying Bugs x 20 – looking at the sky – pointed out some stars for the PAX.

    Flamingo Shit Smell on the way in. Lots of smells today.

    We mosey’d to the river view at the FLY. Here we did 50 Monkey Humpers OYO, then we lunge walked to the road. Another great GLOOM session. HORSESHIT SMELL.

    Mosey’d to the HILL. At the Hill – we did 20 Plank Jacks, then 18 Shoulder Taps, 16 plank jacks, 14 shoulder taps, 12 plank jacks .etc crossing the hill back and forth. The HILL had a nice gloom too. RHINO SHIT SMELL

    In the middle of the soccer field we circled up for single legs hip thrusts, and low country crab x 20 GIRAFFE SHIT SMELL

    Then we indian ran to the other side of the FLY. Only 3 dudes got through the indian run – not sure what the hell happened there. DOGSHIT SMELL

    We ran fast to the Labrynth. There we did 20 dips IC, 15 bulgarian split lunges left, 20 inclined merks, and 20 bulgarian splits right.

    Then on our 6 for 20 russian twists, 15 roaches, 15 LBTs and 15 Vups. (Led by Peach, Angie, Qpipe and ElWire

    HORSESHIT SMELL

    Then we ran back to the flag and closed out with a COT.

  • Everyone Has a Plan ‘Til They Get Punched in the Mouth…

    On the heels of a Georgia Bulldog football victory over Notre Dame, sorry Rudy :(, and all of the celebrating that comes with that, 7 PAX braved the early morning Sweaty Bells workout along the banks of the mighty Mississippi River. The QIC had a specific plan for his birthday workout, but after seeing the exhaustion and blood shot eyes of the PAX, called an audible. The disclaimer was announced and we were off!!!

    The PAX circled up for the following warm up exercises all in cadence:

    SSH x20, Self Love x10, Arm Circles forward and back x10 each (counting Seaman style was particularly challenging), Grass Grabbers x 10, Imperial Walkers x 20, Calf Stretches x 10

    Kettle Bell halos x10 each direction and Leg Pass Throughs x10 each direction 

    Next, the PAX suitcase carried their bells to the levee for 11s split between Curls and Hurpees.

    Once the 11s were complete the PAX circled up for the following exercises all in cadence:

    Rows both sides x10, Tricep Extensions x15, single arm curls right and left x15, Thrusters x15

    Next up was a round of MARY in cadence:

    Penguins x20, Flutter kicks x 20, American Hammer x20, LBCs x 22

    The PAX form the COT, had count off, nameorama, and intentions. What a great way to start of your birthday! Always a pleasure to lead such a great group of men!  

  • IPC Pick your poison

    Arrived to the AO with the sights of a Mathlete a newcomer to the Marsh.. Grundy and Cowbell arriving shortly there after. I walked off 50 yards and planted the shovel flag south of the basketball court. Thankfully Grundy showed for moral support this Gloom, but most importantly to keep YHC accurate in the script of what was required on this final IPC. Q had crossed thoughts that the coupon carry was only completed after each round of 300 reps was complete, however the always accurate Grundy corrected that quickly and the PAX got to it..

    Kudos to Cowbell ringing the bell with the best time of the morning, followed by Mathlete 6 mins after and the YHC 4 mins after that.

    All in all the great thing about this challenge was the fact you could mix the combinations of the assigned exercises to your own strengths and weaknesses.. Definitely leg intense on this IPC verses weeks past..

    Q prayed the PAX out!!

    👍🏻👊🏻✌🏻 Till the next Gloom!

  • Can I get some more legs…..?

    So, YHC was happy to finish the 9/11 memorial on Friday at Wolfpack Mountain.  100+ Flights of stairs, 30# in rucksack.  For the PAX doing this with backpacks and weights it took us approximately 50 minutes to complete.  It was the least we could do to honor the first responders who made the ultimate sacrifice that day.

    Later at Coffeetaria my legs were already feeling the effects of all the stairs and weights.  YHC joked at his Q at Mothership the following day YCH was going to do an upperbody only beatdown.  The PAX can decide how that turned out.

    On to the beatdown!

    Mosey to Peristyle for Warm Up

    • IW IC X20
    • Alternating Open Gates IC X20
    • Toy soldiers IC X20
    • Self Love IC X15

    Mosey to street in front of Storyland for Indian Run to Fountain

    At Fountain circle up for Red Hot Chili Pepper:

    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Let’s grab some water to stay hydrated.

    Next, mosey around NOMA to first bench at start of Roosevelt Mall for a little Route 66:

    • Body Bag Builders which is a 8-count body builder with a mountain climber thrown in start at 1 rep at 1st bench upping 1 rep at each succeeding bench up to 11 Benches for a total of 66 reps.

    Mosey to Practice Track for Dirty McDeuce:

    • Wide Merks X12 I/C
    • Total Lunges X12 I/C
    • Gas Pumps X12 I/C

    1 lap around Practice Track

    • Right Leg Up X12 I/C
    • Speed Skaters X12 I/C
    • Hundreds X12 I/C

    1 lap around Practice Track

    • Left Leg Up X12 I/C
    • Monkey Humpers X12 I/C
    • Toe Taps X12 I/C

    1 lap around Practice Track

    Running out of time so going to have to cut the Dirty McDeuce short.  Mosey back to flag.

    Count-off, name-o-rama, announcements, and prayer. 

    Thanks for letting me lead!

  • Growing the Master Melvin

    Week 3 of the IPC had our two new Pax from week 2 come back, and the arrival of another FNG.

    A brief disclaimer, followed by a quick warm up and and get on with week 3!

    Who would have thought the IPC would help grow the AO!

    One more week to push each other! Welcome Short Circuit and welcome back Hack Attack and Roscoe!

    SYITG

  • Renaissance Run

    YHC arrived at the AO a little early to put some miles in to continue preparing for the half marathon coming up in October. After 2 miles, YHC made it back to the flag to see what other Pax were there. Upon finding only Hokie Pokey, it was decided we would focus on running this day.

    4.3 miles later, we finished up with a COT. 100% participation at coffeteria.

    This Sunday was off on the right track!

    SYITG