F3 New Orleans

Category: Backblasts

  • #EveryDayIsLegDay

    CONDITIONS

    YHC didn’t check the conditions but it was shockingly warm and humid for November.

     

    THE WARM UP

    All exercises in cadence, but tbph the count on the High Knees was pretty shaky.

    -SSH
    -Good Mornings
    -Abe Vigodas
    -Imp. Walkers
    -High Knees

    THE THANG

    Magnificent 7 Leg-o-rama
    1. Maraviches/pistol squats on a bench – IC
    2 Bushwhackers Single leg burpees 10 each leg OYO
    3 Split Squat -IC
    4 Scissor bridge Tacoma narrows – IC
    5. Wife pleasers-IC
    6. Shaun Whites/ Snowboard hops
    7. Marios/ Single

    Drop Sets
    10 tuck jumps
    10 squat jumps
    10 squats

    All down in a continuous sequence with no break in between.

    Rinse and repeat 3 times with two minutes of rest in between.

    Tunnel Triple Check
    First PAX ran through the Florida Street tunnel. Second PAX holds a plank.  Third PAX holds an Al Gore.  Continue until the cycle is complete.

    CountORama, NameORama, and COT

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Team Work – In Honor of Veterans Day 11/11

    Pre-Thang

    Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military.  Therefore, the theme was teamwork and leave no man behind mentality.  The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo.  At 5:30, YHC gave his standard disclaimer and off the 22 PAX.

    Warm-ups

    Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:

    SSH x 20

    Windmills x 10

    Hill Billies x 20

    The Pax then ran a warm-up lap around Audubon Zoo parking lot.  One lap is approximately 0.25 mile.  We ended the lap where the blocks were placed earlier that morning.

    The Thang

    YHC emphasized teamwork and communication during the workout.  Divided the Pax into 5 groups of four.  However, 2 groups had 5 Pax because there were 22 total Pax.

    Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks.  But only one Pax can do the rep count while the remaining Pax were doing burpees.  Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins.  Once again, only one Pax can do the derkins while the remaining Pax were doing air squats.  Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls.  Only one Pax can do the rep count while the remaining Pax were doing leg raises.  Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips.  Once again, only one Pax was dipping while the rest were doing the step-ups.  Once completed, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers.  Only one Pax can do the rep count while the others were doing flutter kicks.  Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.

    Last mission – each team had to carry a block back to the fountain (Block Home Base).  While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run.  Pass the block to your teammate if necessary.  Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.

    COT

    The purpose of today’s workout was team work and communication among team members.  YHC was very impressed how the Pax communicated to each other clearly during each mission.  How many reps should each do… what count were they at…..

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions.  We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee.  Prayed and be thankful for all the soldiers overseas.  Never take our freedom and rights for granted.

    Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • Foundry Murph…Modified

    DISCLAIMER and let’s mosey….due to a couple pax on limited duty (including YHC), we modified the Murph and limited the running. It also helped the pax work on pullups.
    Mosey to Baby Foundry, OYO (On Your Own) four sets of 5 pullups, 10 merkins, 15 squats, then run around the museum and back for five more rounds.
    Times up, let’s mosey back to the SF. Countoff, namerama, announcements, shoutouts and War Eagle took the prayer.
    IRON WAS SHARPENED!

  • Spartacus II…why you’re here

    DISCLAIMER, let’s mosey…
    COP:
    -IW x 30 IC
    -Mt Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    Grab a rock and let’s mosey to the shelter:
    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds. Times is almost up…send your rock home and on your six for some Mary:
    -LBC x 20 IC
    -Flutter Kicks x 20 IC
    -Hello Dolly x 20 IC
    -Penguins x 20 IC
    -Dying Cockroach x 20 IC
    Times up, mosey to the SF…
    Countoff, namerama, announcements, and a prayer. It was an honor to lead. SYITG…

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • Northshore Begins to Prep for Krazy Ivan!!!!!

    Rain was in the forecast for the third week in a row at the Scramble, but the PAX got the workout in before the rain started this morning.

    Warmup:

    SSH, BK, HK, Imperial Walkers all IC x 10

    Thang:

    5K covering the normal route through gloomy streets of Old Mandeville and Sunset Point.

    Post Thang:

    Merkins 25 OYO

    Freak Nasties 25 OYO

    SMKs 20 OYO

    Rower sit ups 25 OYO

    Leg raises 20 OYO

    Merkins 20 OYO

    More Freak Nasties 20 OYO

    then, someone mentioned OCHO and his MONKEY HUMPERS, so YHC couldnt resist closing out with…Monkey Humpers x 20 IC.

     

    COT, Countaramma, and Thanks to Zoolander (virgin post at the Scramble!!) for praying us out into our day.

    Thanks, men, for letting me lead.  I always look forward to the camaraderie and the starting my day strong with F3.

     

  • Just Another Training Day at The Gipper

    This morning at The Gipper felt like just another training day back in the high school basketball, soccer or (fill in the blank) days.  After a preliminary warmup of Imperial Walkers, Toe Touches, and Windmills, all 20x IC, the PAX departed the trailhead and continued our warmup on the way to the front of the Justice Center.  We ran, skipped, shuffled, backpedaled and even threw in some Lt Dan’s on the way.

    YHC threw down some cones upon arrival, and it was time for agility drills.  Three times through for each drill.  Sprints/shuffles, sprint/carioca, backpedal shuffle, crossover runs, diagonal sprints, accelerate/sprint/decelerate/sprint, and then accelerate/sprint/decelerate to dead stop drills were the order of the day.  Then YHC threw in his favorite for the agility finale, the box drill.  Grundy promptly stole YHC’s thunder, expropriating a great misdirection joke for his own comedic benefit.  Then Einstein jumped in to generate more laughs.  YHC would do well to remember Grundy’s basketball credentials and Einstein’s uncanny ability to make a good joke even better when planning a surprise for future agility beatdowns.

    Soccer run back to the trailhead with headers and 3 step accelerations sprinkled generously into the mosey.

    3 minutes of Mary back at the trailhead to close things out with T Merkins (20x IC), hip ups (10x IC each side) and straight legged jackknives (10x IC each side).

    Countorama, nameorama and then Coconuts prayed us out.

    Thanks for indulging my old school nostalgia, guys, and thanks for letting me lead. Hope you all got your money’s worth this morning in the Gloom.

  • That’s what you guys look like?!

    Daylight savings!   Now I can see all of your ugly mugs.

    I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text.  He let me know that the little one was affected by daylight savings – so he will be there next time.  He stepped up to cover a Q last week – so no sweat QP.

    We started the beatdown with a lap around the golf course parking lot.

    Circle by the bandstand.  IC  SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)

    Then we ran out and looped around the track back to the pull up bars.  (LBCs while you wait).  Seaman splashed Angie’s List at some point here – he got me later.  THere will be revenge.

    Here we did 25 hand release Merks OYO.   20 Shoulder Taps. OYO

    Ran to the PIMP station.

    On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards

    At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks.  Rinse and repeat.

    Superman to Bow.   Roll left and roll right.   X Y Z — back exercise pulses.

    Run back to bandstand.   On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps,  then up and over the bandstand and 50 dying roaches at the end of oak alley by the track.  Then run back to bandstand.   50 more toe taps and then 50 shoulder taps.   LBC and wait.   Then we did 50 monkey humpers and 25 low country crab

    Back to the virtual flag and circle of  trust.

    Glad to step up and lead.  SYITG.

     

     

     

  • CAAAAR!….GAME OOON!

    It should be illegal for cars to drive past the Marsh at 5:05am in Mondays unless they’re tardy to post…just saying.

     

    WARMIN’UP

    20 IC Toe Touches

    20IC High Knees

    IC: 15 Arm Circles forward, 15 Arm Circles backward, 15 Cherry Pickers

    20 IC Butt Kicks

    OURTHANG (COSANOSTRA)

    Starting @ Lamarque/Jefferson with 25 Merkins OYO, Jog to the lakefront, with 25 Merks @ each intersection (Beware the oncoming headlights of impending doom!).

    @ seawall: IC 25 Freak Nasties

    OYO 10 Box Jumps

    IC 20 Freak Nasties

    OYO 20 step ups (10 each leg)

    IC 15 Freak Nasties

    IC 10 Freak Nasties

    Mosied to Rips:

    While PAX did Freddy Mercurys half the time and Heel Pulses the other half, each man did 10 squats, ran up the stairs to the landing, 10 squats, down the other side, 10 squats, back up, 10 squats, back down to starting position, 10 squats

    Due to time constraints, the only points that saw action was the 1st intersection and home base. Mosied back down Lamarque with ten Burpees per stop.

    Another day marked for greatness, as Waterpik prayed us out!

     

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!