F3 New Orleans

Category: Backblasts

  • A Love Letter to the Gipper

    Hey Gipper! It’s been a while. Did you miss me? I sure missed you. In fact, I missed you so much that slow-ass drivers and blinding rain couldn’t keep me away this morning. As they say, absence makes the heart grow fonder! And, of course, my most sincere apologies for my lateness, but I made sure you were in the excellent hands of Barely Legal until I arrived. He made sure you were nice and warm with Windmills and other exercises by the time I got there. Though I had to be absolutely certain you were ready to break a sweat by adding Torso Twists and Scorpion Kicks to the list.

    I didn’t want to waste any time in getting reacquainted so I lead you to the top of the justice center parking garage, which seemed like the perfect setting for some…fun n games;)

    I was planning to honor Coconuts, and crown a new champion in Turbo Tax’s conspicuous absence, but, alas, I forgot my phone with the freshly downloaded Beep Test app. Instead, I – wouldn’t quite say settled – on Doracides to really get you all hot and bothered. Moby Dick was playing with himself, as we all teamed up to do cumulative 100 SSH, 200 Merkins, 300 Squats and 400 100s, while the odd partner did suicides with 1 or 2 burpees at each point.

    By this time our pulses were racing, but things were really about to get Jacked Up. In cadence, we did a set of x50SSH, then 40Seal Jacks, 30 Plank Jacks and 20 Smurf Jacks. I don’t know about you, but that really took my breath away!

    After revving our engines so hard, I wanted to finish things off a little more gently. So we mosied back to the flag for some Little Manny Crunches and Freddy Mercurys.

    Still flying high on the buzz of our electrifying encounter, the COT was immediately followed by some direct O MY HALLELUJAH from Einstein.

    I’m sorry I had to run out so abruptly when we finished, but, ya know, I had a… thing… I had to get to. You were incredible Gipper! My body aches in places I didn’t know I had, for cryin’ out loud! You’ll always be my favorite…be seeing ya.

  • Bring in the lefty

    Over the weekend my fellow LVCC member, and unofficial F3 chauffeur, Screw Top was injured (not seriously) in a purely unavoidable pool incident in which he was emulating Odell Beckham Jr. Thankfully Kuch being the big man that he is volunteered to step up as replacement Q. Unfortunately it was determined on Tuesday afternoon that Kuch’s schedule would not allow him to Q. So your resident relief pitcher stepped in to clean up the mess. I scoured the F3 exicon for a solid routine and came across one that had a fitting name for me but also would somewhat put me out of my comfort zone.

    25 PAX gathered at our usual location for The Foundry on a typical hot, humid, windless morning. Disclaimer was given and off we went to the track.

    Warm Up (all exercises IC):

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

    Tha Thang:

    I found a routine on the exicon called The Cooper which was fitting for me since my youngest 2.0 is named Cooper, who also happened to turn 3 y.o. 4 days ago. The Cooper consists on running a lap around the track then performing 10 burpees, 10 squats, and 10 merkins. Then run a lap and follow with 9,9,9, etc. in descending order until completed.

    T-claps to Shuffles and Holygrove who absolutely killed it. Speaking for myself I still had over 2 laps plus exercises to go when they finished. As instructed (rather poorly) anyone who had finished all 10 rounds were to plank, perform the ISI squat, do some mary, or help sweep the 6. I apologize if I missed anyone deserving of T-claps.

    Around 6:10 I yelled for anyone who hadn’t completed all 10 rounds to circle up back at the start with the rest of the PAX for some mary. To keep in line of helping newer members get practice with leading workouts Mmmbop, Tug Boat, and Pop Tart stepped to each lead an exercise. T-claps to all 3 men.

    Mosey back to the flag. I explained to the PAX my reasoning for choosing this routine. I will never be the best distance runner, I will never be able to easily crank out merkins, and burpees are among my least favorite exercises. But I wanted to better myself in these areas and hopefully everyone that participated was able to do the same. Countoff, name-o-rama, announcements, sweat ball of man.

  • O Boo Boo, Where Art Thou?

    YHC arrived at Popeyes at 5:25am to spot the trucks of two of his favorite Pax members, Darkwing Duck and Tua. Sadly, those would be the only F3NOLA vehicles YHC would spot this morning for a sweaty Popeyes workout.

    About 2 months ago, YHC filled in the Q sheet with all the Popeyes regulars and a special Jingle Vader guest Q. Each week Q after Q faithfully arrived until this morning when Boo Boo was nowhere to be found. (Darkwing Duck claims Boo Boo is in Pittsburgh, but YHC finds it hard to believe that people still visit Pittsburgh.)

    YHC gave the standard disclaimer and started the 3 man Pax in a mosey while trying to decide what to do for the next 45 minutes.

    Warm-Up

    SSH -27

    Side lunges – 10

    Hillbillies – 20

    Plankjacks – 20

    Rocky Balboas – 20

    Leg Stuff

    YHC led a mosey over to one of Popeyes many walls that make for great step ups and led the Pax in a series of leg exercises.

    Channing Tatums – 20

    Tatum Channings – 20

    Box Jumps – 10

    Repeat at 15, 15 and 8. 10, 10 and 5. 5, 5, and 3

    Elevens

    The go to exercise (along with Dora) for a morning where the Q doesn’t arrive is elevens. The pax didn’t even need to change locations as we started with 10 incline merkins, and ran over to the next wall for one dip. Repeated the exercises with back and forth running until we were at 1 incline merkin and 10 dips.

    Mosey

    YHC led the Pax in a mosey to the exercise equipment near Napoleon.

    Short Circuit

    With only three Pax members in attendance, we completed a short circuit on the exercise equipment with 5 burpees as the count. The Pax rotated between burpees, pullups and leg lifts. Rinse and repeat

    Mosey

    YHC led the Pax in a mosey back to the virtual flag for some Mary.

    Mary

    O Dolly to the left – 15

    Wife Pleasers – 20

    O Dolly to the right – 15

    Big Boy Situps – 10

    Conclusion

    Count-off, Name-O-Rama, Announcements, and Prayer in the Sweaty Ball of Man.

    Thanks Darkwing and Tua for following me as if we weren’t running around like chickens with our heads cut off. Boo boo, you got the Q on October 9th.

    -Rev Sox

  • Peaches was looking for love in all the wrong places.

    Twenty something men assembled in the sweltering early morning gloom. Peaches stumbled by looking for some sort of love connection supposed to be taking place at public restroom #3. Undaunted, he decided to cast his lot with us so off we went.

    OG Warmup

    SSH X 28

    Reverse arm circles X 10 (Solely done to titillate Seaman) (It worked) (His voice went up a whole octave)

    Forward arm circles X10

    Moroccan night clubs X10

    Windmills X20

    peter parkers X20

    parker peters X20

    mountian climbers X20

    The Thang

    Mosey to Dora’s house, partner up. One PAX exercises, the other runs.

    Dora 1,2,3,4,5!

    50 burpees

    100 lunges??

    150 Merkins

    200 Shoulder taps?

    I added something else I dont remember.

    Post Dora head to PIMP station.

    5 Groups-

    Pullups

    merkins

    plankjacks

    shouldertaps

    squats?

    Post PIMPS circle up for people’s choice Mary.

    I called on JV, Reticent Yankee, Peaches, Vladimir Douille, myself and others for their input and cadence calling abilities.

    Post Mary back to the flag where Brownbag led us on a Yoga cycle to get our chakras right.

    COT, Countoff, Nameorama, Announcements, Intentions and a prayer.

    Thanks for allowing me to lead.

  • Wisner Bridge, with a side of Burpees

    Good morning, rise and shine! YHC usually opens the Stomp with a Disclaimer and “The Usual”. But with lots of creativity at 610 Stomp of late (#TClaps to Kuch, FracSac and others who find new ways to liven up our early morning run!), YHC needed to try and think of something at least a wee bit different…

    Right, right. The Wisner Bridge. Our city’s version of “Hill Workout”. Yup, lets do it.

    So – after the disclaimer, and a reminder to everyone of directions to the bridge (go Left, not Right) – we were off. Run to the bridge (about a mile), then back and forth over it (each pass is just under half mile) until its time to come home (another mile). And just for fun – lets throw in 5 burpees after each pass.

    Shuffles (missing his running pal Smooth already) tried to stay back with the pack, but couldn’t help himself. Jumping to the front with Swiss Miss, they proceeded to go right (not left), disappearing in the gloom – only to reappear much later at the bridge.

    At the bridge, Dirty Dell and Briefs set the pace. Back and forth they went. Several “Good Mornings” – to dog walkers, other runners, other PAX. This would be a dangerous way for the Frac GM run. YHC was blinded on each pass by the approaching glow of the Surge Special outfit. That’s a lot of day-glo yellow.

    Nearing 6am, time to get the PAX together again at the foot of the bridge. YHC makes it to the bottom to find Ya Mom’n’dem and Pop Tart sitting around, apparently looking for some donuts and a cigarette or something to pass the time. More Burpees for them, YHC calls out. So PAX start burpeeing. And burpeeing. And burpeeing. While Hawg and Rev-Sox (closely watching their heart rate, apparently) saunter down the final hill.

    Mosey back to the flag for a round of Mary, before closing with our count-off, Name-o-rama, and send everyone off to start the day with St. Ignatius Prayer for Generosity.

  • Sprints and Merkins

    On another glorious hot and muggy August morning, 11 pax arrived for what may possibly have been the last Danger Zone workout, and Smooth’s bon voyage before heading to the life of Tapas and Sangria. 

    After a quick disclaimer, we moseyed to the track for a warmup that consisted of:

    • SSH x 20
    • Squat jacks x 20
    • Windmills x 20
    • Grass grabbers x 15
    • High kicks 
    • Butt kicks
    • High knees

    The thang – 

    Pax were to make 4 laps (1 mile) around the track as fast as possible.   After each lap, pax were required to do 50 merkins each, totaling 200 merkins.  When finished the group did LBC’s and other core exercises waiting for the six.  

    Next on the agenda was a sprint beep test, which was initially planned to be done on the track, but a large group of runners were also on the track, so we shifted to the grass in the middle of the field.  

    YHC forgot to bring cones so we formed 2 points about 20 yards apart.   All pax lined up with the objective to sprint to the opposite “cone” before the sound of the beep.  Once the next beep would sound, the Pax would sprint back to the opposite side awaiting the next beep.  This continued while the time between beeps decreased.  If a pax was unable to make it back to the line before the beep, he would be eliminated and assume a plank position.  T-claps to Holy Grove and Jesus Juice for battling it out to the end with JJ taking the crown.  

    With about 5 minutes remaining, we circled up for some more core called out by the pax.  Exercises included Freddy Mercurys, LBCs, and a few others that I can’t remember.  Last but not least we finished up with a merkin ring of fire before heading back to the flag. 

    Circled up where intentions were offered for those battling cancer, Holy Grove’s father, Smooth’s impending move to Spain and giving thanks for our health and good fortunes.  

    Thank you for posting with me and the opportunity to lead. 

    SYITG!

  • Adios para ahora

    It was a typical summer Sunday morning in front of NOMA. We had our biggest showing yet at the Renaissance and it was the first time I q’d that wasn’t the stomp. All in all it went really well…even a little tougher than I originally thought. Started off with the disclaimer in Spanish and translated to English for those that took Latin in school.

    Warmup with a lap around noma and circled up for TARRAGONA (where I’ll be living)

    Tin snips, air squats, Russian twists, ranger merkins, Abe vigoda, gas pumps, intended to do one armed pickle pounders but turned into the normal ones, Nolan Ryan’s, and finished with angle grinders

    Then we partnered up and did bear crawl 1,2,3 (cumulative 100 merkins, 200 lbc, and 300 air squats while other person bear crawls to second tree and back). My neck is still a little sore.

    Lastly, everyone completed two rounds of what I call 3 x 5’s. Kept your same partner…one is running up and back lelong drive while the other goes through 5 smurf jacks, 5 merkins, and 5 crunchy frogs). Continue with that pattern until partner gets back.

    I’m very grateful to belong to such an awesome group. Best wishes to everyone! I look forward to seeing you all in the gloom 🇺🇸🇪🇸💪🏻👊🏻🏃‍♂️

  • 7 of Diamonds

    Kickin’ it old school on a Tuesday morning at Tsunami

    A quick disclaimer about not being a personal trainer and we were off to the circle of power for a brief warmup:

    Sidestraddle Hops x 20, Self Love x 10, Peter Parkers x 20

    Then a run to the newly softened grass at the Tulane quad for a true 7 of diamonds:

    At each corner of the quad:

    7 burpees

    14 Murkins

    21 Tin Snips

    28 Squats

    21 Tin Snips

    14 Murkins

    7 Burpees

    Somehow we were done with plenty of time for Mary:

    15 LBCs, 15 Penguins, 15 Dying Cockroaches, 15 Hello Dollys

    A run back to the benches by the circle of power for Right leg step ups x 15, Dips x 20, Left leg steps x 15.

    Count off and prayer.

    Fin

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • Kicking Some Grass with The King

    It was a somber day on August 16, 1977.  Elvis Aaron Presley was just finishing up his morning glory when the King collapsed due to heart failure.  Today we honor that great American in the best way we know how; by empowering our bodies through exercise and our souls through listening to his music.  Elvis was a HIM before we know what a HIM was.  

    W/U

    • Side Straddle Hop x 42
    • Imperial Walkers x 20
    • Hill Billies x 20
    • Arm Circles x 20
    • Mountain Climbers x 2o
    • J Lo’s x 10

    The Thang – Complete each exercise for the duration of the song playing. 

    • Hound Dog – Doggie Paddle 2:15
    • Teddy Bear – Bear crawl & Crawl Bear suicide – 1:48
    • American Trilogy – Merkins x10, Staggeredx 10, Staggered x10, Diamond x 10, Wide x 10, Chuck Norris x10,  Crossfit x 10, – 4:28
    • Burning Love – Pure Burn (1. Face the fence 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tiptoes);  Pulse 3/4 down to 1/2 (90 degrees) X 10;  Pulse 1/2 all the way down X10; Repeat) – 2:50
    • Blue Suede Shoes – 1 merk, 2 LBC, 3 Squats,  25 Rocky Balboa’s – 2:00
    • Can’t Help Falling – Tunnel of Love 3:02
    • Don’t be cruel – Burp & Merk  (add a merkin to each burpee) – 2:03
    • Marie’s The Name x 3 – We brought those who had not Qed to the middle to lead.  T-Claps to Breadsticks, Tug Boat, and Fast Tax

    Announcements –  IRON PAX!  Sign up at https://f3greenwood.com/ironpax-form/  We are currently in 2nd place by 11 Pax. 

    Intentions – Those with cancer, our new students starting another school year especially Brady Lefleur, those intentions unspoken and kept in our hearts.

    Thank you for the opportunity to lead, thank you very much!

    Da Parish