F3 New Orleans

Category: Backblasts

  • All we need is “one”!

    With the Sky illuminating from heat lightning, YHC arrived at the Marsh to plant the shovel flag.. Expecting all the regulars to start appearing as time approached, only “one” ever so consistent Waterpik moseyed up out of the darkness. Respecting the time we dove right in with some warmups..

    12 IC Imperial Walkers, SSH, Toe Touches and Scorpion kicks. 20 IC Butt kicks and Arm circles..

    Mosey around the block returning to the monkey bars. :20 ISI hold followed by :20 of pull-ups. R/R 5x. ISI complete at 1:40 and somewhere in the ballpark of 30-50 pull-ups YHC with the lesser and Waterpik claiming the higher rep count. Moseyed around the block returning to the court for some suicides sandwiched with an exercise between.

    P1 ran half court and full court suicide while P2 did named exercises. F/J

    Flutter kicks, Merkins , Burpees, Putin’s, LBCs, Squats, Sister Marys’s, Jump Squats, Bobby Hurley’s and Mountain climbers..

    With 6 mins remaining PAX completed Mary.

    1 min Plank, 1 min alternating left arm/right arm, 1 min Plank and finished with Nolan Ryan’s 10 IC left/right..

    Appreciate your discipline to always post the Marsh Waterpik!

    Also your energy to push the Q past his limits!!!

    YHC prayed us out

    👍🏻👊🏻✌🏻 till the next Gloom!!!

  • The Summer Packet of Backblasts

    Much like my kids summer work for school some things are just hard to get done and 1/2-assed when they do get done. Apologies to school teachers and thorough backblast authors.

    Warm-up: Not really sure anymore. Combination of jacks and maybe grass grabbers.

    Warm up 2.0: Jog-sprint combo through the lights of the oak grove

    The Thing: Traditional items such as catch me if you can, jack web, legs and arms at the benches, sprint-jog alternates, Mary at the grassy knoll, Indian Run all the way home.

    Back to flag for namorama, and COT.

    …. now back to watching YouTube in my underwear!

  • Jane Fonda would be rolling in her…..

    In light of a new, one-day special AO (thanks Family Picnic!) at the Fly on a bright, muggy Saturday morning, YHC decided to bring some newish warm-up exercises to the table.  What would the PAX think?  We shall soon see…

    Mosey to soccer field for Warm-Up:

    Line up in straight line

    • March with following exercises
      • Alternating Open Gates till Q yells halt
      • Alternating Close Gates till Q yells halt
      • Kim Jong Uns till Q yells halt
      • Butt-Kicks till Q yells halt
      • High Knees till Q yells halt

    Just to keep it interesting, YHC challenged the PAX to all start at the same time and to all stop immediately when YHC yelled halt!  Penalty for non-compliance, 5 burpees!  Nice work PAX for making it through almost all exercises, thanks Rudy, with only one penalty of 5 burpees.  Definitely got the PAX focused for the really fun warm-ups.  Circle up for:

    • Hillibillie’s IC X20
    • Self Love IC X20

    Now to what I’m gonna call Double-Barrel Jane Fonda warmups!

    • Side Leg Raises (the original Jane Fonda’s) Right Leg IC X 20
    • Side Leg Raises Left Leg IC X20

    T-claps to Jingle Vader for literally getting his foot past his head on this one.  Does he even have an IT Band?  Watch those eyes PAX.  Some things can’t be unseen.

    Now for the coup de grace, what I’m officially calling Jane Fonda’s 2.0.  Basically, this is a standing side reach with foot going out while arm goes to other side.  You needed to be there for this one:

    • Jane Fonda’s 2.0 IC X20

    Much mumblechatter on this exercise including comments about leg warmers and leotards among other things.  Needless to say, will be including this for future beatdowns if for nothing else than the witty banter that ensues…

    On to the first Thang:

    Conveyor Belt

    PAX line up on one side of coned, soccer field and count off into 4 teams of 4-5 PAX.  Line up in columns by team at one end of soccer field.  At YHC’s command start bear crawling in column to first cone and perform appointed exercise.  Bear crawl forward to next station, guy at front runs to back of column (thus conveyor belt). Continue to final cone at other end of soccer field.

    • Cone 1 – 20 Monkey Humpers
    • Cone 2 – 20 Alternating Shoulder Taps (2 is 1)
    • Cone 3 – 20 Lunges (2 is 1)
    • Cone 4 – 20 Wide Merkins

    Once all teams got to other end of soccer field, YHC decided to add a return trip back to the other side/beginning.  But to keep it interesting, winning team (first to get to other side), gets to pick exercise to perform at the end for their team.  The other “losing” teams have to perform the other exercise.

    Winner’s choice is 75 LBC’s or 25 Burpees.  I’ll let the reader figure out which exercise the winners chose.

    Mosey to shelter on river for Thang #2:

    Route 66

    At first lamp by shelter on river let’s do Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run two lamps.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each second lamp up to 11 merkins and 11 plank jacks by end.  As some of the PAX finished sooner, sweep the six going reverse down the ladder.  Plenty of merkins and plank jacks for the PAX on this one.

    Next mosey to Playground by baseball fields for:

    • Stepover Left Leg IC X10
    • Stepover Right Leg IC X 10

    Many comments on the stepover as it was deceivingly difficult.  Again assorted mumblechatter on this one including something about business development for Walleye?  Hmmmm…..

    • Incline Merkins IC X15
    • Dips IC X15
    • Decline Merkins IC X15

    Triceps/Chest were really burned after this.

    Mosey back to hill for:

    Round of Vogue aka “Strike a pose” static positions:

    • Mission Impossible  
    • Static Squat
    • Iron Cross

    Hold all for 1 minute each.  ISI challenge D3 done!

    Finish with Mary

    • Flutter Kicks IC X20
    • Penguins IC X20

    Count-off, name-o-rama (1 FNG who was named Lost and Found due to losing his key and finding it during the beatdown), announcements, intentions and prayer.

    T’claps to Reluctant Yankee for coordinating coffee and Douille for picking up.  T’claps to PAX who stayed and helped load, unload and setup for the Family Picnic.  It ended up a tremendous event with great turnout.  Many thanks to all who helped and gave of their time, talent, treasure.  This is what F3 is about, Faith, Fellowship and FAMILY!

    As always, thanks for letting me lead!

  • The Day After F3 Picnic

    My family and I had a blast at the F3 Picnic on the previous day. Many M’s and 2.0’s were there. The picnic was a success thanks to all the donations and the set-up and take-down crew. T-claps to all the PAX who were involved organizing this wonderful event. Needless to say, I ate quite a bit and definitely wanted to work off all the food and drinks that I had indulged. Therefore, I was looking forward to the Sweaty Bells workout next day. I arrived 15 minutes early to set up cones on the soccer field. At 6:30 a.m., 5 strong PAX showed up with their kettle bells. I gave my disclaimer and moseyed to the middle of the soccer field.

    Warm-ups

    Circled up in the middle of the soccer field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Forward / Backward Arm Circles x 10

    Hill Billies x 20

    Self-Love x 10

    The PAX then did the following warm-up exercises with the kettle bells: kettle bell swings x 10 OYO, curls x 10 IC, thrusters x 15 OYO, manmakers x 5 OYO, chest presses x 10 IC, shoulder presses x 10 IC, halo with curls x 10 OYO (5 in each direction), rows x 10 OYO on each side.

    The Thang

    Pax left the kettle bells in the middle of the soccer field then lined up on one end of the field. Pax did the following exercises in the following sequences without stopping.

    Performed 10 slow merkins IC.

    Moseyed back to the middle to the kettle bells and performed 20 kettle bell swings OYO.

    Moseyed toward the other end of the soccer field and performed 10 right leg genuflects IC.

    Ran back to the middle and performed 20 curls IC.

    Ran back toward the original end of the field and did 20 mountain climbers IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other end and did 10 left leg genuflects IC.

    Jogged back to the middle and muscled up 10 manmakers OYO.

    Jogged to the original end of the field and did 20 Peter Parker’s IC.

    Moseyed back to the middle and did 20 chest presses IC.

    Moseyed toward the other end and did 15 lunges IC (2 = 1).

    Moseyed back to the middle and did 20 shoulder presses IC.

    Ran to the original end and did 20 Parker Peter’s IC.

    Ran back toward the middle and muscled up 20 halo with curls OYO (10 on each direction).

    Ran to the other end and did 20 low slow squats IC.

    Jogged back to the middle and did 20 rows OYO (10 on each side).

    Then moseyed back to the original end of the field.

    Round of Mary

    Douille gave us the quickest 20 seconds count. The PAX bear-crawled to the middle of the field to the kettle bells and did the following MARY exercises with the help of the PAX:

    King Kong – flutter kicks x 15 IC (with kettle bells)

    Douille – American Hammer x 15 IC (with kettle bells)

    Medulla – Penguins x 15 IC

    Mudbug – LBCs x 20 IC

    Jingle Vader – Hello Dolly x 20 IC (with kettle bells)

    Stretches

    Starting from the middle of the field, each PAX did “open gates” all the way to one end of the field. This “open gates” stretch is one of Gabrielle’s favorite. Please ask him for proper form next time you see him. The PAX did the march stretch all the way back to the middle of the field. The PAX then did few shoulders stretches and finished with the superman stretching the shoulders and back.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned and silent intentions and also safe travels. I am very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. SYITG.

    King Kong

    Gabrielle was not there at the beatdown, but he somehow made it to F2 coffeeteria.

  • Renaissance 2019-08-04

    Had a good turnout today, with 5 PAX total: Catfish (Q), Chips, Triple Shift, Tanner, and Smooth.

    Started with a quick mosey around the museum, then side sraddle hop in on the adjacent lawn. Went right into a Wilt Chamberlain (sprint 3 tree lengths, 100 LBCs, sprint, 100 squats, sprint, 100 flutter kicks, sprint, 100 jump lunges. Then went down to our faces for some Worst Merkins Ever (Wide Merkin, Regular Merkin, Diamond Merkin sequences – see the Exicon for more detailed description). From there we moved to the light posts for a route 66 with burpees.

    Mosey to the fountain for some incline Merkins, followed by left and right step ups, then some low slow squats.

    Moseyed to the Foundry for a one minute hang, followed by a one minute snake jump, then another one minute hang, followed by one minute of LBCs, then a 30 second hang, followed by a minute of merkins while our arms were still burning. Kept the heart rate up with some more side-straddle hop.

    Moseyed back toward the start point, with a quick sprint around the museum to finish strong. Name-o-rama, COT, coffeeteria.

    Great start to the week! Thanks to all who attended and participated.

  • F2 With the boys

    Warmup– SSH, Windmills, Toe Touches, Mummy Walk,

    Main Event–10 minute circuit– 10 of each, Squats, Merkins, Scissor Kicks, LBC’s. Include stair run and 50 meter run.

    Move on to arm presses and extended arm rotations.

    Mosey back for some cool down exercises.

    Prayer led by Grundy then on to the Top Room for some refreshments

  • When You Gotta Go…

    Mid 70s never felt so humid! How foolish to suppose that a respite from the summertime blues would result from an unseasonably cool beginning to the eighth month of 2019. And speaking of beginnings…

    WARMORAMA

    x10 IC:

    Toe Touches

    Torso Twists

    Imperial Walkers

    SSH

    Windmills

    THANG

    The prescribed scramble route was taken in earnest by the cavalier band of brothers, which included the long lost Pelican! After a near miss early on by a Charger which obviously couldn’t conceive of pre-dawn runners on the streets of it’s neighborhood, the trio of Steve, Cowbell, and the road warrior Waterpik were off to a respectable 8:25 pace. Meanwhile, Pelican and YHC were tangled in conversation over the merits and/or faults of letting females into traditionally all male organizations such as scouts and military.

    Upon exiting Sunset Point, Q’s bowels suddenly reached critical mass! Instructions were quickly proffered for Pelican to lead ISI for the day, as a super-scramble was made to the providentially placed port-o-potties.

    While back at the flag, Waterpik was making Shooter-inspired sweat angles, Steve was making Grundy-inspired form corrections, and Cowbell was having Bushwacker-inspired diarrhea of the mouth…or so YHC could only imagine!

    MARY

    At the exercise area, PAX did LBCs while each man bear crawled across the space and back. Similarly, was Freddy Mercurys/Bunny Hops, and Leg Raises/Duck Walks.

    COUNT/NAME

    Pelican prayed us out and the PAX dispersed to greet the day.

    Thanks for your patience with the Q today guys!

    *Alternate title: I Really Hate to Poop n Run, Guys

  • This ain’t no democracy

    Just sit there and shut up. This ain't no democracy.

    A very very damp morning greeted the PAX, after yesterday’s squall lines rolled through. YHC had done a quick drive by one of the intended workout areas to see whether it was usable, and alas – discovered that it was quite soupy. So perhaps an audible was going to be necessary. More on that later.

    5:30 – Issue a disclaimer, and 21 PAX moseyed off to the track. YHC is not a regular at the Foundry. His recollections of the Foundry from way-back-when was of an intimate gathering of just a few close friends. Now we are at 21 PAX (and apparently that’s the new normal at The Foundry!) Fantastic to see such growth – more HIMs, more impact, more motivations. Thank you all.

    The Warmup

    Circle up on the track for a typical warmup, consisting of Windmills (oops – bad move on the part of the YHC, needed to restart , SSH, Arm Circles, Overhead Claps, more Arm Circles (alas, Amnesty kept chit chatting and missing the instructions to KEEP YOUR ARMS UP). Then some planks, just because.

    The Thing #1

    BLIMPS. Partner up for the BLIMPS-a-go-go. Partners run opposite directions on the track, and wherever they meet – do the next letter exercise. Then run opposite directions again. Start with Burpees x10. You all know the drill from there (except, apparently, YHC who attempted to spell out BIMPS). Ya Mom’n’Dem did a great job carrying an additional heavy weight on his back (“Jesus Juice”). Meanwhile, Holy Grove and Smooth finished about 15 minutes ahead of the next closes finisher.

    As PAX finish, start LBC’ing and Dollying awaiting the 6. YHC then offered the PAX a choice:

    • Elevens: PAX who want to do 11s, line up on YHC’s left
    • Get your shoes wet: PAX who want to get their shoes wet, line up on YHC’s right

    YHC was astounded to see a vote of 20-1 in favor of “Keep your shoes dry” (and the humble reader can guess who was the “1”). Apparently, a lesson in the Art of Manliness was in order. As this is NOT a democracy – the PAX moseyed off to collect a cinderblock from the swamp.

    The Thing #2

    Grab your cinder block and line up along the left field line in the puddles (you know, the area that looks like a baseball field when not covered by muck and grass clippings). Pop Tart scoffed at the rest of us, as the mud and water just oozed right out of his mandals…

    Round 1: 15 each Overhead Press, Curls, Rows, Bench Press. Then a Bear Crawl out about 30 yards, and Lunge Walk back. Briefs grumbling “my shoes won’t be dry for days”. Screw Top whining “Can’t we go do pullups instead? Its dry over there”.

    Round 2: 12 each. Crawl Bear out, Walk Lunge back. Words fail to express my disappointment at hearing Tool suggest that Walk Lunge would be easier if his footsies weren’t so wet.

    Round 3: 10 each. Not enough time for more out-and-back, so return our Cinderblock friends and slosh back to the flag.

    Finished about 5 mins late. Sorry PAX (but not really)

    Count-off and name-o-rama (lots of young guns at the Foundry – thanks for pushing me harder everyone!) Announcements and Intentions, especially praying for Holy Grove’s dad in his recovery from health challenges.

    As today is the feast day of St. Ignatius, YHC closed with his Prayer for Generosity. Thanks for letting me lead. And thanks for following where I go! Into the Muck and Mire!

  • Circuit court in Session

    Recovering from Waterpik’s light rep but high intensity beatdown from the day prior. YHC decided to bring some coupons of his own to the Gipper crew. Arrived at the AO to the sights of Moby, Akbar and Maverick loosening up around the flag. Knowing the PAX would soon swell by 4 as Cowbell rolls in hot and the prethangers of Legal, Turbo and Einstein come strolling in. Brief chatter as the instructions are given to what this beatdown will entail and wanting to make sure no modifications would be needed we jumped to it..

    Brief warmarama all IC 15 SSH, Imperial Walkers, Windmills and Toe Touches followed by our first 1:30 of the daily ISI (15:30 total for our final day) T-👏🏻 to all the participants on this great challenge offered up by the Northshore’s Bushwacker.. I never could have pushed through without the push of the PAX for this one but certainly glad I did.. Cowbell mentioned adding up the total cumulative count to know officially how long of planks we completed.. Look forward to seeing that number Cowbell, not to worry we will confirm with Grundy on your specs just to be certain nothing’s missed..

    Circuit court in Session

    PAX starts the Mosey carrying the coupons over to the Justice center and along the way Q has one of the PAX retrieve a medium boulder from the rock pile to add to our gadgets that will be used on this Gloom.

    Arrived in the middle for a long explanation by your YHC, but thankfully this high IQ PAX was able to put it all together. We created 7 stations with the 8th acting as our timer of sorts.

    S1 Band curls, S2 Jump rope, S3 Mountain climbers, S4 Boulder Shoulder raises, S5 Stretch Ball sit-ups, S6 30lbs plate press, S7 Alternating Step-ups and S8 controlled the timing by running to JC up the ramp down the stairs back up the stairs and backdown the ramp returning to the start creating on round of completion once of course the PAX dropped and completed 1:30 of Plank before the switch and the next round..

    Timing played out perfectly as each PAX completed the 8 circuits by 0640.. We gathered up our coupons and returned to the flag with a min to spare, so Q introduced a sample of next months challenge with a 30 sec hold in the lowered squat position.

    Counted off, announced the F2 plans, COT.

    Thanks to Maverick for leading us out with a prayer!!

    Always enjoy posting the Gipper with the Covington PAX and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Tugboats are looking for Angie

    Lots of mumble chatter for this workout – I blame Douille.

    As you know by now – Sunday is a kettlebell beatdown.

    Circled up – sans flag – it is in the trunk of my totaled car.

    Warm up: Halo, Hot Potato, Figure 8, Around the waist and side to side swing

    Then a quick across to the street to the shade.

    After every circle of exercises we broke it up by doing KB swings,

    Kettle Bell swings x 20

    Rows L and R x 15, Curls x 15, Goblet Squats x 15, and Russian Twists x 15

    KB Swing x 15

    Lunges w/ KB L and R x 15

    Dead Lift x 15

    Military Press to ground and switch hands x 15

    Glute Bridge x 15 (Dr Toso walked about right about now and gave us some dirty looks)

    KB Swing x 10

    Single Leg Vup (Bell to Toe) x 15, Single Arm Press x 15 L and R, Lateral Bend x 15

    KB Swing x 5

    KB merks 5 reps per arm and 3 sets. Leg Raised Baby Crunch x 15.

    Windmills Feet 45 degree angle, touch shin to feet

    Curl with a Halo and a tricep press.

    Suitcase lifts x 5 per arm and 3 sets then 5 more KB Swings to seal the deal