F3 New Orleans

Category: Backblasts

  • *Workout of the Underground F3 Renegades*

    This is a broadcast of the clandestine underground F3 network:

    AO: Planet Fitness

    QIC: Captain Sparkles

    PAX: Bushwacker, Captain Sparkles

    This movement is not so much a resistance as an addendum; iron sharpening iron while lifting iron!

    Thang:

    Tapping a few ISI moves from late last year, we performed a regression of merkins and sit ups, OYO 50 each, 35 each, and 15 each totaling 100 each without stopping.

    Over to the dumbbells for 3 sets of a circuit consisting of 10 dumbbell curls , 10 one-arm overhead tricep extensions, and 10 dumbbell flies. We then moved to the smith machine to grunt out 4 10 rep sets of shoulder shrugs. We wrapped up the resistance training portion of the beatdown with 3 10 rep sets of machine-isolated single arm bicep curls.

    With the run ranger run mission always looming , we jumped on the treadmills for 3 miles of air-conditioned cardio.

     

    We’re keeping our antenae up for signals from any possible outlaws interested in joining the cause, at no cost, in Covington, at planet fitness….

    [THIS BACKBLAST WILL SELF_DESTRUCT IN 5, 4, 3, 2, 1…….]

  • 610 Stomp and Crawl

    YHC arrived at City Park to find 2 strangers in the gloom – My Pleasure (from Raleigh) and an FNG he brought with him.  Coming from Raleigh to bring an FNG to the stomp – NICE WORK!

    Today’s workout: 30 minute out-and-back along the bayou, meet at the track for some extra work.

    Smooth and Cowbell set the pace, and we managed to knock out 3.5 miles in 7:45 pace.  Thanks for pushing me guys.

    Back at the track, we circled up for:

    • SSH x25
    • Bear Crawl out (30-40 yards), Crab Walk back
    • Peter Parker x25
    • Walk Crab out, Crawl Bear back
    • IW x25
    • Sprint out, 20 Derkins, Sprint Back
    • Floyd Mayweather x25
    • Frog Jump out, Squat x20, Sprint Back

    Mosey back to the flag for some final Mary

    • Flutter Kick x25
    • Dolly x25

    Circle Up to introduce our FNG to the 2nd and 3rd Fs.  Named “Minnesota”, as he reported that as the original home of his wife before remembering that it wasn’t Minnesota, it was Kentucky.  Two states that sound like, look like, and are right next to each other.  Sorta.  Or not.  His “Minnesota Missus”….

    Gentlemen, thank you for the opportunity to lead!

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • well, hello mr. turtle!

    I, and many of my F3 brethren, have rolled in hot at the last minute, but never have I pushed the boundaries so far as to be tardy! Fortunately,  between my text and flashing of brights from blocks away, Captain Sparkles and Shooter knew to wait for the Wacker.  We pre-thanged a quick 2 mile run (despite what my mapmyrun app wanted us to believe) and were greeted upon our return by diesel fumes and over-cab lights of the man himself, Mr. Turtle (spoken in Shooter’s best imitative drawl).  And just to prove that YHC is not the only man who suffers from an occasional bout of RBS, or “Runner’s Bowel Syndrome”, Captin Sparkles availed himself of the Marsh’s facilities while the rest of us, respecting the time, got down to it.

    Thang:

    Each man did a solo circuit of 25 merkins, 10 pull ups, 25 freak nasties, and 25 squats while the remaining jabronies were cranking out endless LBCs.  Next, with tracking apps tracking, we mosied over to grandmother’s house where, while the restless crowd was planked up, each man took a turn to run  the length of the covered area, up the tower stairs, back down, and returned to tag the next man. The next mosey took us back to the marsh…AUDIBLE…all the way to the lake front. YHC and Shooter pulled up to the water ready to plank up in anticipation of Captain Sparkles’ and Turtle’s arrival when we looked back to see we were all alone in the gloom. With nary a moment to spare, we dropped for 10 burpees each and  got while the gettin’ was good. I believe the offical story had something to do with the amount of time remaining being insufficient for Mr. Turtle to make it there and back, and Captain Sparkles, always a shining example, adhered to the no man left behind policy that we hold so dear in F3.

    We counted, we named, we prayed, we mumble chattered.

    Thank you, gents, for stepping up this gloom to follow my humble lead….your abs can thank me tomorrow?

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • RED Friday Debuts at The Uptowner

    Low turnout at The Uptowner this morning.  YHC had let Triple Shift know that I would cover for him as he went to Wolfpack Mountain chasing celebrity and fame.  Where was the rest of the pax? Was it the unexpected rain, the empty promise of some TV time at Wolfpack Mountain, the confusing name and parking situation at The Uptowner, a really popular workout in another locale that Roots created (and 23 people attended on this chilly, rainy day)…I don’t know.

    Warmup – SSH x 31 (Shout out to the Park’s Namesake); Imperial Walkers x 25; Choppin’ Wood x 15

    The Thang

    The Wittman Hero WOD.  7 Rounds of

    • 15 Kettlebell swings (thanks to Little Rock)
    • 15 Power Cleans (thanks to Gibralter)
    • 15 box jumps (thanks to The Wall)

    That was it, I’m not sure if I ended on time or not.  We counted off, reminded myself of the announcements and prayed out loud.  Then, inspired by Worms, we took some pics.

    The interwebs say that 15:00 is a good time for the Wittman WOD.  What?!?  Liars.  It took me the whole friggin’ workout.  I blame it on the fact that I am not very strong or athletic.

    Moleskin

    Shoutout to F3 Greenwood, today was the first F3 NOLA RED Friday, a workout designed to remember everyone deployed, by completing a CrossFit Hero WOD.  Today’s workout was in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

     

     

  • Baton Rouge has a name! “The Knoll”

    The Scene:  The Knoll

    PAX: 12 — Rocket, Worms, Cat5, Workhorse, MoneyCat, Two Shoes, Bow Down, Fastball, MegaDad, FNG, FNG, FNG

    Conditions: 35 degrees. A lot of clouds. A little breeze. Chance of rain? Never.

    Welcome

    Disclaimer

    Warm-a-Rama:

    *Worms took a pic

    First day back after official launch. It’s Super Bowl Saturday, so we celebrated accordingly. We also celebrated global warming (cause its still cold in BR) and the winter Olympics.

    • Capri Lap – a little mosey.
    • Annie’s – 10X each arm
    • Al Gores – 10X.
    • Nancy Kerrigan’s -10x each leg. Go Merica
    • Bobby Hurley’s – 15x
    • Side Straddle Hops – 20x
    • Burpees – 5 on own – We did the clap, Hawgcycle.

    *Worms took some pictures

    The Thang: 

    The PAX moseyed to sundial. Formed circle and performed Global Warming (i.e. Al Gores and moving in a circle in unison). During movement, we also threw in 15 merkins, 20 Bobby Hurley’s, and 10 more merkins.

    *Rocket gave us a countdown. I was wheezing a little.

    Stayed at sundial and worked the pecs and tris.

    • 15 merkins
    • 10 freak nasty
    • 15 incline merkins
    • 10 freak nastys

    *Worms may have taken some more pics.

    Mosey’d to the football field. Bow Down, dressed in shorts and tee, was finally warm.

    We partnered up.

    One partner planked at goal line, the other partner did sprint/fast run 110 yds to other goal post.  Jogged back. We called them One Tens. Once back, partner switched and we washed, rinse, repeated. Our goal was 5 (each) plus 1, cause of Tom Brady’s super bowl rings.  We did 5. So, bet on the Eagles. Sorry, Giselle.  (I raced MegaDad on #5. He won. No excuses, but something wasn’t right (deflated?). I’ll get him next time.)

    *Worms met a fella

    Another mosey to warm-a-rama spot. We did tunnel of love.  Each person stands across from a partner forming tunnel with their arms.  One man bear crawls through the tunnel to the end and gets in position.  We go all the way thru until everyman has felt the love.

    *Worms took some more pics.

    Mary:

    Rocket led us for the 6 min Mary.

    • LBCs 20x
    • Jane Fondas – 10x each leg
    • ABCs – We laid on our backs with legs elevated and (tried to) write the alphabet with our feet. We did a few. But the PAX called out numbers, letters, strange grunts, and many were writing in short hand. Rocket stopped the misery.
    • Double Mountain Climbers – 10x – My ab either loved or hated this one. Hard to tell really
    • Mountain Climbers – 10x – FNG said these were Shangeauxs. Or maybe he said something else.  But it sounded like shangeauxs.
    • OOOO Marys – 10x. Thanks TP from Houston.

    *Worms definitely took some more pics. Maybe a video or two.

    Count-o-Rama

    Name-o-Rama

    Welcome – Shangeaux, Nancy the Destroyer (T-Claps for being out there with a new knee), and Gadwood

     

    COT / BOM:

    *The fella Worms met showed up for the COT. Our next FNG?

     

    Announcements:

    • We’re meeting at Kenilworth Park on Wednesday at 5:30am.
    • At Coffeeteria we named our AO The Knoll.

     

     

  • Super Bowl Saturday

    A little foreplay, a short disclaimer and then off to the races this morning on Super Bowl Saturday.

    52 reps of Seal Jacks, Mountain Climbers and Imperial Walkers, all in cadence, for a warmup.

    Mosey to the first COP for:

    10 count Al Gore, 10 copperhead squats, and 10 vertical jumps.

    10 count Mission Impossible, 10 slow Merkins, and 10 Northshore (plyo) Merkins.

    10 count balance on right leg, 10 slow pistol squats right leg, and 10 right leg hops.  Rinse and repeat on the left leg.

    10 count isometric lunge with the right foot forward, 10 slow lunges, and 10 half Sister Mary Katherines.  Rinse and repeat with the left leg forward.

    Mosey to the Main Event:

    The PAX set up a field approximately 30 yards x 30 yards and then separated into two teams, one donning wifebeaters left over from the Krazy Ivan.  Two teams, one football and an old fashioned game of keep away that reminded us all of our 12 year old selves.  Liberal sprinkling of Merkins, burpees, vertical jumps and star jumps every incomplete pass.  Not exactly Eagles v Patriots although some previously undisclosed skills were revealed by the wheezing PAX.

    Mosey back to the Shovel Flag for Mary:

    Scuba Steves, plank right leg pulses, plank left leg pulses, flutter kicks, and dynamic side planks both sides all 52x IC.

    Countorama, nameorama, and Chewy prayed us out on our way to the coffeeteria.

    Fun time this morning guys.  Thanks for being such great sports and letting me lead.

    Moleskin

    T claps to the 10 Northshore PAX participating in the Run Ranger Run February challenge.  As of this writing, Team Northshore sits in 21st place on the national leaderboard with 83 running miles logged since Tuesday.  Let’s keep up the momentum men.

  • That’s Right, One More Time…

    Pre Thang: YHC arrived a little early in case the rumors were true and it would be necessary to work out the logistics of dragging around a news crew, but alas they never showed up…  However, the pax seemed to never stop coming. At 05:30, after the disclaimer we moseyed out and around to the front of TU where the last of 23 pax joined us.

    The Thang: Warmup COP– SSH, Mtn Climber, Imp Walker, Peter Parker x 25 and 10 Burpees OYO. Mosey to WPM.

    BLIMPS to the top — Stop at each level : 5 Burpees, 10 Lunges each leg, 15 Imp Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Plank and wait at the top. Mosey down the stairs. Since it was ground hog day, as an homage to the movie of the same name,  we did it all over again. #crowdpleaser At the top we did 6 minutes of Mary: RT, Hello Dolly, Real Freddie, Flutter Kick x 20, LBC x 25. Mosey back to the flag for COT w shoutout by YHC.

    Welcome FNG’s I Love You Man and Medulla Oblongata!

    Good Times!

    Roots

  • “We call that Lagniappe”

    Some may boil crawfish and add a little extra salt, other’s may barbecue adding some extra sauce. Then there are some who after a long work week stop at the Barley oak for a refreshing cold brew on tap with some friends to chatter about the upcoming weekend and quickly realize they may have had a few too many and soon make the call to Uber for a safe journey home… Or it could be those who meet at an AO for 0445 on a Friday Gloom for the weekly 10k, but soon become overachievers raising the bar just so slightly higher.. For all of you out there reading this Blast, here in south Luzianna “We Call that Lagniappe!”

    Rolled in about 0440 with no one in sight thinking, hey if know one shows I will get out there and knock this thing out… NOT sorry Captain Sparkles if that would disrespect the Cove but the temp was in the low 50s with Gail force winds ripping somewhere near 15-20 and this 6% was struggling with the possibility of being a Lone Ranger… Wait a second Shooter, do you truly think your fellow F3 brothers are considering not posting to give you that opportunity? 🤔🤣 Not a chance as Steve turns in from Lakeshore Drive shortly followed by Carpool and then a sighting of Bushwacker rolling down Jackson street coming in Hot right on time…

    We count off,  say a quick prayer and off we go.. The Q took the PAX up Jackson to the Trailhead journeying a path he had taken the PAX on some weeks back.. Remembering the last time upon returning we had to journey past the AO down Lakeshore for a little extra to hit the 6.2 miles. However, on this Gloom the QIC threw in the loop from Thursday’s AO to get the extra required before returning and that’s where the confusion sets in. As Carpool and I turn back down Jackson off the Trailhead he brings to my attention that we have hit the 10k mark. So as we complete the run the distance comes in officially at 7.04 miles completed at  an hour and five minutes with a pace around 9 flat.. Great job gentleman, way to get in some lagniappe this morning.. Now Bushwacker head home and get some much needed lagniappe in other matters that I need not elaborate on 😬…

    Appreciate the lead👊!!