F3 New Orleans

Category: Backblasts

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool

     

     

     

     

  • No Batman, All Robin (with a little bit of Voltron)

    If ever any of you guys watched cartoons in the mid eighties (or 2010’s as it’s been remade), you may remember Voltron: Defender of the Universe! This precursor to the Power Rangers idea of separate robots fighting bad guys then combining to form a badass robot to take on the main villain was playing nostalgically in my mind as we  passed a Mardi Gras morning at Grandmother’s House. You see, each lion would come from a different environment: volcano, jungle ocean, dessert, and  cave. Similarly, each member of the PAX came rolling in on feet or wheels from their own point of origin, and three of the four brought their own flavor (it must have been THE Manny’s birthday because we all brought him  beatdown presents;)

    There was a warmup lead by Steve (the black lion)

    I recall some seal jacks, windmills, perhaps imperial walkers, and I think we started with good mornings (all too apropros)

    He then brought us to the end of the covered walk way leading to the stairs where we teamed up: p1 sprint to 4th column for 25 merkins, then run backwards to his starting point to tag his partner. Meanwhile, p2 is doing peter parkers. Next round to the 8th column for 50 plank jacks, with p2 doing squats. Final round, to the end, mountain climbers (was that each leg Steve?) and more peter parkers.

    With the blood really flowing, Shooter  (the yellow lion) led us on a mosey to the marsh where we each took a station and rotated until we had all completed each one. Station #1 was monkey bars A & B, pull up and laterally traverse each consecutive set of bars, while…..station #2 was dipping during monkey bars A and Australian pull upping during monkey bars B. Station #3was at the swing set doing the poor man’s TRX: feet on the swing , hands on the ground, knees in and out. Final station on the court was bear crawl to half court and crab walk the rest of the way. Next, we ran a set of suicides and a lil’ rinse and repeat. Back to Grandma’s…..

    I (the red lion) took the PAX to my favorite place – AB CLAAAAASS! Starting with a newly invented exercise, I conservatively put us a about mid column and, once again in teams, p2 held p1’s feet while p1 did a sit up. Immediately, p2 spins around and onto his 6, while p1 runs in front to hold p2’s feet for another sit up. This progression was continued until reaching the stairs. Sit up Caterpillar? Ab Crawl? Indian Sit up? Name, I suppose, to be determined. With precious few minutes remaining, I brought the pain: All 25 count IC, freddy flutters,  LBCs, and 100s.

    count, name, announce, pray.

    For the record, THE Manny was the blue lion, and we were green lion-less

    The Voltron Force
    • Keith – leader of the group and pilot of the Black Lion.
    • Lance – hot-headed ace who pilots the Red Lion.
    • Pidge – young genius who pilots the Green Lion.
    • Sven – stoic pilot who initially flies the Blue Lion.
    • Hunk – muscular yet soft-hearted mechanic who pilots the Yellow Lion.

     

  • Lundi Gras Lap

    16 PAX for a Lundi Gras stroll uptown at the Skinny.  It’s Monday so you know that means a lap.  A guaranteed 1.7 miles.

    Thought I might be alone on Lundi Gras but we had another huge PAX.

    Bartman was the Q but got the text looking for backup since he was out of town.  I was in coverage mode.

    First –  we started our loop and pulled over for a quick circle.  SSH x 20,  Imp Walker squats x 20, Morning glory x 20, and Mtn Climbers x 20

    Prisoner Mosey to the Rows.

    Rows x 20 that was the count.   Then we did Plank Jack Station, Squat station and a LBC station.

    Mosey by sprint a running man and jog a running man to the bridge on the left.

    Here we circled for Jack Webb to 10.

    Then we sprinted a long run to the fountain. Incline Merks to wait.

    Dips x 20

    Then group 1 Bear Crawl around the fountain  Group 2 step ups

    Flip flop

    Indian Run to the Pull ups – Made the faster guys circle back for us.

    Then we got the bar for Pull ups x 10

    The rest of the gang did Plank Jacks, Plack walks and squats.

    Finally we ran the golf cart path to the FLAG.

    I got admonished for arriving 2 min late – my apologies men.

    Thanks for getting my toxic body out of bed – you rule!

     

  • Shoulder Down-Pain-ment

    Nobody signed up to Q Rock City for this lovely winter morning, so I gladly took it.

    DISCLAIMER and let’s mosey….on the track opposite of the normal direction, at Mahatma-Ice’s request, to the gym set for our warm-up:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Propellers (fka arm circles) x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s continue the mosey around the track to the rock pile, grab a friend (a rock, boulder, etc..) and circle up. With your rock:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    -Chest Press x 20 IC

    -Squat Press x 15 IC

    -Curls x 15 IC

    -Chest Press x 15 IC

    -Imperial Squat Walker Press x 10 On Your Own (we tried the cadence and didn’t quite get it… ; -)

    -Curls x 10 IC

    -Chest Press x 10 IC

    As a reward for outstanding work, let’s take a break…on the fence for some People’s Chair with your rock:

    -seated shoulder press x 10 IC

    -quick break

    -seated curls x 10 IC

    Take your friend home and let’s get some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello-Dolly’s x 20 IC

    -Penguins x 20 IC

    -3-minute plank, rotisserie style (normal, left are up, right arm up, low plank)

    Mosey back to the VSF where we met back up with Rudy who just got 6 miles in.

    Countoff, namerama, announcements, shoutouts, prayer.

    As always, it was truly a pleasure to lead!

  • Modified Monday Marsh

    The Q decided to rise a little earlier to get some miles in by running to the AO. As I arrived to an empty court I could only wonder if this would be a beatdown of loneliness or if more brothers would be arriving. 0505 and no one in sight so the lone Q decided to modify a little beatdown. Let’s get to it..

    25 pull-ups

    15 staggered right, 15 staggered left, 30 regular Merkins R/R

    50 LBCs, 50 FK, 50 Hello Dollies

    Then the sighting of 2 F3 brothers getting in some road work.. Steve and EiEi journey past the AO. Later the Q is informed of how one hit 10 miles and the other hit 16 miles… Great job men!!

     

     

  • The Mande Monkey-Humpers

    Our regularly scheduled Saturday foreplay became irregular this morning, with both Shooter and Bushwacker respecting the time a little too much, misremembering the start time as 0600 rather than 0610.  A bewildered Tanked Up watched from his car as PAX would randomly show up and take off in different directions.  This “respecting the time” would become a bit of a theme for Bushwacker, who kept an especially strict eye on his watch for the entirety of today’s beatdown.

    Warm-Up:  SSH, Seal Jacks, IC x 25 / 10 8-Count Bodybuilders / Windmills, IW’s, Hillbillies, IC x 15 / 10 8-Count Bodybuilders / Mountain Climbers, IC x50.

    The Thang:

    First stop this morning would be the gazebo for a COP.  Everybody grab your ankles and hold, while each PAX does 10 monkey humpers, rotating around the circle.  x2.  T-Claps to Chewy who, as usual, demonstrated perfect form.  (No one asked if this came from excessive practice.)  Around this time a drone began circling overhead, presumably sent by Captain Sparkles to get some aerial footage of the PAX for F3 Nation’s front page.  What could be better advertisement for F3 than a group of monkey-humping PAX?  Move over, Milkshakers!

    Next up, derkin wave.  Tank, being the indomitable beast that he is, suggested 10 derks per man while PAX holds declined plank, so we got to it.  After one round, YHC felt we still had a little left in the tank, pun intended, so we rotated once more with a single derkin per man.

    Final gazebo wave was an Al Gore hold while each man performed 10 squat jumps.  Quick 10 count and onward to the sloppy field for….

    BOMBS!  Partner up, P1 runs to the previously-coined “headless penis” and back to relieve P2, who began the work of accumulating the following totals: 50x Burpees, 100x Overhead Claps, 150x Merkins, 200x Big-boy Sit-ups, 250x Squats.  At this point, the Wacker, who was a thorn in my side throughout the beatdown, gave his own disclaimer: sit-ups are not good for you, military institutions have abandoned them, yada-yada-yada.  YHC briefly toyed with the idea of increasing the sit-up total, but our resident physical therapist stepped up, explaining how to use slower, more controlled movements to decrease the chances of injury, and so the attempted mutiny was quashed.  Modify if necessary, people.

    This one took a bit longer than expected, with all the running back and forth adding a decent chunk to our RRR totals, and so we didn’t have much time to do the planned third pearl of this morning’s beatdown.  However, despite Bushwacker’s increasingly desperate pleas to turn back, YHC figured we could at least complete part one of that pearl.

    So, keep your partners, and mosey onward to the far side of the bridge.  P1 performs 4×4’s (burpees with 4 merkins, and 4 mountain climbers per leg), while P2 bear crawls forward down and backwards back up the bridge.  Flapjack.

    Finally, pull Bushwacker off the ledge (literally, of the bridge), and mosey back to the flag to find Turtle, looking way too clean in a sparkling white t-shirt.  With Turtle jeering us on: Leg Raises, IC x20, Putins IC x 20, and… “Lob Lollies,” IC x 15.

    Countdown, nameorama, and Manny prayed us out.  Onward to the coffetería, where it should be noted that our faithful barista, who has put up with both the smell and disorderly conduct of the PAX for well over a year of Saturdays, is finally moving on to better things.  We wish him luck (and better tippers).

    Thanks PAX, I had a great time this morning – always appreciate the opportunity to lead you men!

  • High Hopes for 1000

    Well with high hopes of the Northshore shining like the North Star Standing out from the rest. I think the simple fact that other pax logging all kinds of miles including bike miles makes it hard for a strictly running pax to shine. No matter this F3 hopefull still would like to see that 1000 Mark broke. In high hopes our 10K Friday would get more participation with this Run Ranger Run as our ISI this month. It seems that the 4:45am is still just to early for some to get out the fart sack!! But I can always count on those Seal Team 6 our Above Average F3 Brothers to show up. Your Q Captain Sparkles trying his hardest to keep up and lead by example showed up just a little earlier to get some foreplay in it wasn’t much but was enough for Shooter to ask with a wondering voice “Captain you getting some foreplay in on a 10k Friday” with the tone of his voice I wasn’t sure if it was a tone of being impressed or concerns that the Captain has gone completely crazy, as if 4:45am isn’t crazy enough. Bushwacker still insisting he isn’t a runner but glides through the dark of the gloom with no signs of fatigue just gets to me since I seemed to struggle just to keep up.
    As always count off and circle of trust starts off our 10K Friday then were off wondering where is Steve maybe he will jump in mid way since he lives the closest to this AO.

  • F3 Baton Rouge, AO#2. Perkins Road Park, 2-7-2018, 5:30AM

    This is our first meeting for the AO#2 in Baton Rouge.   ALL had a fine experience in the dark gloom at 0530 this morning.    Several new and exciting exercises this morning. Thanks to CAT5 for the creativity!

    Not so used to running in the dark like this but it was fun. Tried to dodge all the water puddles from last night’s monsoon season.  More rain happened shortly after we finished at 0630.  All but Worms and Gabriel had to head to work so Worms and Gabriel had coffee and donuts at Ed’s Donut shop near by. Gabriel is the FNG today.

    We had our first un-announced visitor from another AO today.   Jiffy worked out with us. He is here on business from BIRMINGHAM, AL.  THANKS to Jiffy for working out with us and giving us pointers on operating the group.  Fine young man.  He is a specialty industrial lubricants specialist and works in the Sugar milling industry and other industries.

    Exercise Cad/OYO Reps Start Time End Time Notes

    Mosey x2 Around OYO 5:30 AM Around the baseball diamond x2. End at Home Plate.

    Diamond Bear Crawl OYO Bear crawl around the bases. 1,2,3,4 Burpees at each Base.

    Ring of Fire Cad 10 In a circle, take turns of 10 merkins while others plank.

    SSH Cad 20

    Black Jack (modified) OYO 5 Cross the baseball field, 1 Merkin, cross back, 1 Burpee.

    Mosey to Parking Bars OYO

    Freak Nasties Cad 10 Dips on Parking Bars

    Incline Merkins Cad 10 Merkins on Parking Bars

    Freak Nasties Cad 8 Dips on Parking Bars

    Incline Merkins Cad 8 Merkins on Parking Bars

    Freak Nasty Cad 4 Dips on Parking Bars

    Lt Dan (“he’s got no legs”) Cad 10 10 Count – Squat, Lunge L, Lunge R, Squat, Calf Raise

    Black Snake 1 All Mosey. Last man weaves thru to Front. (like Indian Run)

    6MOM

    Mosey to Parking Deck OYO

    Homer to Marge Cad 10 Lie flat on Six. 4 Count. Lift feet 6in. Raise to vertical. Back to 6in.

    LBFC (LB Flutter Crunches) Cad 10 On Six. Lift feet. Flutter legs while doing LBC with Torso.

    Leg Lifts Cad 12 Lie flat on Six. 4 Count. Feet Up, Out, In, Down.

    Manatee (not Superman) Cad 15 Superman position. Touch left hand to left foot, alternate.

    <By Rocket> Cad 10 Rocket called a Mary exercise that I cannot remember.

    Mountain Climbers Cad 15 6:10 AM From pushup position, run in place.

  • Solid!

    It was a beautiful morning for a SOLID workout.  DISCLAIMER, let’s mosey.  On the way to the Foundry we found some grass next to a pond to warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the Foundry for three rounds:

    -WWII Sit-ups x 15 (the Timer)

    -Pull-ups

    -Dips

    -Rows

    Let’s mosey to the track for 1000m of Hades:

    -sprint 400m, walk 100m

    -sprint 200m, walk 100m

    -sprint 100m, walk 100m

    Back to the SF for some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Real Freddie Mercury’s x 20 IC

    -Wife Pleasers x 20 IC (I could swear I felt Rudy looking…)

    Countoff, Namerama, Announcements, Shoutouts, and a Prayer!

    It was a pleasure to lead my brothers!

  • Can there ever really be too much foreplay?

    We could get the M’s to weigh in on this one, but YHC believes we all know the answer: there can never be too much foreplay, so long as it doesn’t interfere with the thang.  The PAX clearly agrees, with Shooter now traveling on foot to AO’s, Carpool continuing his streak of foreplay before each beatdown, and the Pelican – nixing the cigarette and cuddling – and opting instead for a little extra mileage afterplay.  These guys don’t need tips from Cosmo to get things going…

    Started things off with:

    10x – 8 Count Bodybuilders / Windmills, IW’s / 10 bodybuilders / SSH, Seal Jacks / 10 bodybuilders / High knees, butt kicks / 10 bodybuilders

    T-claps to Turtle who has now made 2 consecutive beatdown after his lengthy hiatus of hunting deer, ducks, gators, turtles, coons, otters, nutrias, squirrels, mice… essentially, anything that moves (legal, of course -no outlaw activity here – anything legal that moves).  Of course, with his return comes growing pains, not just for him but for the entire PAX.  YHC’s goal is to put a hurt on and see if anything slows down his mouth, but again, this is a question I believe we all know the answer to. (Nope.)

    So… mosey to the grassy amphitheater for a COP.: Jack Webb’s, 1:4 ratio, up to 10:40

    Then onward to the tunnel on pain for a partner routine using the hill: P1 runs backwards up, forward down, to then flapjack with P2 who is doing jump squats.  Then monkey humpers.  Then burpees.

    Mosey back with just enough time for Mary: crunchy frogs, leg raises, Putin’s, LBC’s, Freddie Mercs, Hello Dolly’s, all 20x IC

    Countdown, nameorama, Choppa prayed us out.  Thanks for letting me lead!