F3 New Orleans

Category: Backblasts

  • Nasty at the Colosseum

    The Scene: The Colosseum

    Conditions: Dark, no rain. 72

    Warm-a-Rama:

    Goofball – 20x
    Sixty Second Arm Circles aka SSAC’s – 20x
    Toy Soldier – 20x
    Forward Lunge – 15x
    Backward Lunge – 15x

    The Thang:

    Mosey to location near the velodrome

    Arm Day!
    Merkin – Regular Stance 15x
    LBFN Little Baby Freak Nasty’s (on stairs) 10x
    Prisoner Squat – 20x
    Merkin – Wide Stance 15x
    LBFN’s- 10x
    Al Gore’s – 20x
    Merkin – Diamond Stance 15x
    LBFN’s- 10x

    Mosey back to starting parking lot

    Pull Up / Freak Nasty (stolen from Fastball Olympics)

    Team Up
    Guy 1: Run to Monkey Bars do 4 pull-up’s
    Guy 2: Freak Nasty until Guy 1 is back
    Repeat 4 times.

    Mary:

    LBC’s- 15x
    Leg Lifts – 20x
    Shoulder Taps – 20x
    Jane Fonda Right – 15x
    Jane Fonda Left- 15x
    Double Leg Mountain Climbers – 10x

    Count-o-Rama
    Name-o-Rama
    COT
    Announcements
    Tiger Bait is Q for Saturday
    * Shangeaux – decide to ‘self punish’ for being just a bit late for post. Did a few extra Merkins. Good man Shangeaux!
    * Worm’s scouted out and recruited a FNG after the PAX left the AO. His street name is “Matthew”

     

    Backblast created by Rocket.

  • Some are twice the men of others at the Gipper!

    QIC arrived at the AO with the welcoming of 2 PAX. Turbo and Einstein who are just as loyal as the Ronald Reagan statue, which stands at attention welcoming all who journey to the home we call the Gipper on Wednesday gloom’s.. The sound of gravel and the closing of doors soon produce 3 more men. Low and behold it’s the Ocho arriving with an (FNG), soon to be named twice the man of his own stature. Welcome to the PAX Sweet Sixteen. Not sure how the Maverick times it out so perfectly, maybe he has an app for the timing of the row of lights on 190 that always seem to slow the QIC for his arrival. The high humidity would soon be assisting on this beatdown with perspiration to make the QIC look like a fitness guru.. Enough rambling, quick disclaimer so let’s get after it..

    warmarama

    15 IC GM, 5 Burpees, 15 IC WM, 5 Burpees, 15 IC Overhead hand claps, 5 Burpees, 15 IC Armcircles F/B, 5 Burpees, 15 IC IW, 5 Burpees.

    The thang

    Moseyed to the Taj Mahal, the PAX breaks into 3 teams. Partner 1 wall sits while Partner 2 Moseys around the building to back for a slalom shuffle through the parking post and upon return partner 2 duplicates. Next up Sumo Squats while partner journeys and repeats the slalom. Final alternating leg lunges and closing with the slalom. Indian run to the parking garage for our next missio. PAX line up at the bottom partner 1 back sprints halfway up turns and sprints while partner 2 does plank jacks. Arrival at the top partner 1 does plank jacks awaiting the arrival of partner 2. R/R backdown and up again. After completion needing some O2 the QIC request (2) 10 counts. Thanks for the proper count Ocho and Maverick. Next we sprint up as a PAX to the first ramp and Caricoa across the flats sprint up the second and Caricoa across the top flat rotating legs of course for a balance of sorts. Arriving at the top we use the parking strips 7 total for bear crawl partner 1 and Merkins partner 2 and then partner 2 proceeds to bear crawl while partner 1 does Merkins R/R. Mosey down to the courthouse corridor of sorts for a little obstacle course. Partner 1 doing FKs while partner 2 sprints to steps catching each step to the top, drop for 5 Burpees, down the right steps to the bench for 5 box jumps, back to relieve your partner. Next partner 1 does LBCs while partner 2 sprints and up the steps, drops for 5 Burpees, down the left handicap ramp and slaloms trough parking curbs. With 4 mins remaining we Mosey back to the flag for 3 mins of Mary.

    25IC MC, 15IC Parker Peters and 15Peter Parker’s..

    count off, naming of (FNG)Sweet Sixteen, Announcements, COT

    Big thanks to Ocho for taking us out in prayer!!

    Welcome Sweet Sixteen glad to have you!

    Appreciate the men of the Gipper for indulging me on this Humid Gloom!! 👍👊

  • Back in the Saddle…

    So after a sun-filled week in Orlando with the M and 2.0’s,YHC was ready to get back to the regular beatdown with his F3 brothers.  So much so, that we even suspended the no-burpee Monday rule.  Apparently one week of no burpees equals a burpee pyramid.  After disclaimer 16 PAX moseyed to kickball field in front of Audubon Zoo for:

    Warm Up

    • SSH X 20 IC
    • Forward Arm Circles X 20 IC
    • Windmills X 20 IC
    • Reverse Arm Circles X 20 IC
    • Imperial Walkers X 20 IC

    Next we moseyed to Soccer Field for Thang 1

    Four Corners/BOMB

    • First Corner 5 Burpees
    • Carioca to Second Corner for 10 OH Presses
    • Crab Crawl to Third Corner for 15 Merkins
    • Backward Run to Fourth Corner for  20 Big Boy Sit Ups
    • Crab Crawl to Beginning.

    All of the above OYO

    Because that was so much fun, rinse and repeat!

    Next we moseyed to Audubon Statue for Thang 2, a little DORA

    Partnered up as 1 PAX ran other completed:

    • 100 Derkins
    • 200 Squat Jumps
    • 300 LBC’s

    And just as Medulla Oblongata thought we were done “But wait there’s more!”

    Moseyed to Oak Alley for Thang 3, Burpee Pyramid

    • Starting at first light one burpee with one merkin
    • Run to second light for 2 burpees with two merkins on each burpee
    • Run to third light for 3 burpees with 3 merkins on each burpee
    • Run to fourth light for 4 burpees with 4 merkins on each burpee
    • Run to fifth light for 5 burpees with 5 merkins on each burpee

    For those mathematicians, that’s 55 merkins and 15 burpees for the PAX who completed.

    As we were running out of time, we cut burpee pyramid short and moseyed back to flag.  And because we had one minute left, 10 Nolan Ryans each side OYO.

    Count-off, Name-o-rama with one FNG, who PAX named Peaches as he is from Atlanta, went to UGA and we thought 28-3 would be too harsh.  Announcements and COT/Prayer.

    Thanks to PAX for letting me lead.  Truly grateful for this group of men and F3.

  • Going The Distance, Trying For Speed

    Four of F3’s finest made their way to The Stomp for the usual Tuesday running fix.  Pleasant 60-something degree temp and crisp air set the stage for a good moseying conditions so we all agreed we’d go for distance this am.  We were also hoping to inch our way out of last place in the RRR throwdown this month since we’d rather not get beat by those inferior guys from abroad.  The Q slot was empty so a round of eenie meenie miney mo decided who would officialy take the lead and it somehow landed on YHC.  The route was the typical course along the bayou, out and back in 45 min.  We came out the gate with a brisk pace, soon to be throttled down after realizing we still had a ways to go.  T-claps to Hawg for pushing through with a solid run on the heels of a 7+ hour, 31 mile race on Saturday that would have the average Joe still laid up recovering.  Some good F2 was had along the run that included solving a few of the world’s problems.  The PAX covered 4.5+/- miles and conveniently made it back with no time for burpees.

    Great way to start the day.

    Tool

  • Friday is great day for DownPainMents

    Get after YHC, cuz he’s waiting too long to post back blasts and now can’t remember squat–other than it was achy.  So after a disclaimer, THE THANG.

    Warm up with some SSHs, Low Slow Squats, Slow Sun Gods, and surely someone on our faces.

    Then gets some rocks to mosey to the bleachers for:

    • Bench Presses 20xIC
    • Squats 20xIC
    • Dead Lifts 20xIC
    • Curls 20xIC

    Rinse and repeat with 15xIC, then 10xIC and finally 5xIC.

    Saunter to the fence for some people’s chair–some times with rocks, some times without.  Holding your rock out in front for more than a few seconds sux big time.

    Circle of Mary: lots of stuff with and without rocks.  [Putins with rocks is of course a favorite of YHC.]  Close out with 10 burpees.

    Countoff, Namorama and COT.  Thanks, JV

  • February’s short so get at it

    YHC can’t remember much of that day, except that it was coolish.  After a Warm-up around the fountain, the PAX moseyed to breakfront for some suicides with the 8 planters: one inclined merkin at the first planter, and one burpee at the start; then two IMs at the second planter and two burpees at the start; etc. to 8 and 8 with a dead YHC.

    Mosey to the House of Pain for a short circuit of levee chase with five burpees at the top for PAX1, Catalina Winemixers for PAX2, step-ups for PAX3 and pull-ups for PAX4.  Although YHC had intended to rinse and repeat at least one more time, the PAX apparently was disturbing an amorous couple in a hammock near the House of Pain, so the PAX moseyed on after the first round to the Land of H8.

    Although YHC can’t remember exactly, it involved running up and down with some exercise in between.  Duh…

    Then a mosey back to the flag for a Circle of Mary, Countoff, Name-O-Rama, and COT.  Sorry for the sketchy memory, JV

  • Is that Love in the Air? No, it’s duck s**t.

    Ash Wednesday and Valentine’s Day don’t coincide very often.  It’s a confusing mash-up.  What to do?  After the Disclaimer, THE THANG:

    Warm Up at the Newman(?) Bandstand:

    • SSH 25xIC
    • Low Slow Squats 25xIC
    • Frankensteins 25xIC
    • Mountain Climbers 25xIC

    Mosey about a quarter of the way around the park counterclockwise, for a Ring of Fire: bear crawl counterclockwise (avoiding the duck greetings), then the PAX do 7 merkins each around the circle; then more bear crawls counterclockwise (avoid the light pole!), then big boy situps 10xIC.

    Continue moseying to the front of the park at the fountain:

    • Derkins 20xIC (stop complaining: YHC cut it short)
    • Right-Leg Step Ups 20xIC
    • Dips 20xIC
    • Left-Leg Step Ups 20xIC

    Mosey to the Hurst Street entrance for some Mary:

    • LBTs 25xIC
    • Flutter Kicks 25xIC
    • Penguins 25xIC
    • Hello Dollys 25xIC
    • Russian Twists 25xIC

    Indian Run in two lines to the gym near Magazine, where the PAX broke up into four groups:

    • pull-ups 10 for the count
    • lunges AMRAP
    • merkins AMRAP
    • squats AMRAP

    Mosey across the golf course for a wrap-up with Countoff, Name-O-Rama and COT for Lent and Valentine’s Day.  Thanks for letting old timers be the Q, Jingle Vader

  • Rock around the track

    I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.

    Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.

    We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
    SSH x 30 IC
    Merkins x 15 IC
    IW x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 15 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC

    Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
    Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
    8-count-body-builers x 20
    Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
    8-count-body-builders x 15
    Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
    8-count-body-builers x 10
    Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
    8-count-body-builers x 5

    Circle up for more rock.
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC
    Rock squats x 10 IC
    Rock chest press x 10 IC
    Rock flutter kicks x 20 IC
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC

    Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!

    Walleye

  • A Grueling Murph for President’s Day

    YHC has only done one murph in my year plus stint with F3 and it was brutal.  Why I wanted to revisit that experience is beyond me, but I decided President’s Day was as good a day as any to give it another go.  (And if some loose association was needed, it was Washington himself who first awarded the Purple Heart some 223 years before Michael Murphy would get it for his heroism in Afghanistan in 2005.)

    So yeah, this seemed like a good idea last night.  Now, running to the AO at 0440 (who uses cars these days?), it suddenly seemed like a terrible idea.  My mind was scrambling to come up with other options.  Then I strolled up to the Marsh to find Sensei Shooter (also carless) waiting alone, and I knew the Murph was going to happen.  You see, Shooter has come to every beatdown for the past two weeks.  And for the past week, he’s been running to each AO (save the Gipper, of course) rather than driving.  AND, he’s putting up consistent mileage each day for the run challenge.  And the man has a job and a family.  He’s an animal and an inspiration.  So had it been anyone else, I might’ve altered course and given in to the weaker me.  But Shooter inspires the best in everyone and therefore deserves the best.  So we got down to it:

    1 Mile

    100 Pull-Ups

    200 Merkins

    300 Squats

    1 Mile

    We made pretty good time, coming in just under our allotted 45 minutes.  Thanks brother, for elevating all those around you.

  • Pre-Mardi Paws Beat Down!

    With port-o-potties, white tents, and police barricades surrounding the AO, the 5 Pacs that showed up knew that a post Mardi Gras parade was coming, so let’s get this beat down started.

    Warmarama

    21’s- Q starts off exercise in cadence up to 5. From there, everyone is quite as a church mouse. All pacs need to stop at 21. If all the pacs don’t finish at the same time, everyone does 5 penalty burpees.

    Exercises completed with 21 count were side straddle hops, knee highs, butt kicks, imperial walkers, and wind mills.

    This is harder than it sounds. We were only able to complete the side straddle hops without any penalty burpees.

     

    Mosey to the corner of Marigny and the Lakefront. Start off with one exercise, mosey north to the next block, rinse and repeat the last exercise plus another. We did this for 5 blocks, and here is how it went…

    Block 1 – Merkins, 10 – IC, Slow Count

    Block 2 – RR + Copper Head Squats, 10 – IC

    Block 3 – RR + ECBB’s, 10 – IC

    Block 4- RR + Overhead Claps, 10 –IC

    Block 5 – RR + 10 Burpees OYO

     

    Lunge Indian Run

     

    Pacs line up in a single file line. Pac in the front of the line leads group in squats IC. Last pac in line does lunges to the front of the line and takes over the count, just like an Indian Run.

     

    An overzealous Q wanted to do this a full Old Mandeville block. Half way through the block, he quickly realized how long this takes. Had to adjust on the fly and cut it to half a block. Mosey to the Marsh.

     

    Play a ten minute game of half-court basketball. It was a little challenging with 5, but we made it happen. Every time a point was scored, the team that got scored on had to do a penalty exercise. They ranged from 5 burpees, bear crawls to half court, suicides, and sprints the length of the court.

     

    Mosey/Indian Run back to the flag. We flip flopped one block of regular mosey for a block of a regular Indian Run until we got to the Lake Front. Mosey to the flag once we got to the lakefront.

     

    STEVE took over the Q for some Mary to wrap up the beat-down. I am not sure of the grueling details, but I heard hello dolly and some grunts.