F3 New Orleans

Category: Backblasts

  • Challenge Accepted

    Having an entire month with no ISI challenge seemed to be a challenge in and of itself for the Northshore PAX.  These guys don’t want a month off.  So when Hawg finally issued the February ‘Run Ranger Run’ challenge, the PAX was tripping over itself to register and get started.  Chaos ensued.  ‘Who is Anonymous?’  ‘Can we run 1000 miles instead of 565?’ ‘And what the hell is the Pelican’s real name?’  Luckily, Bushwacker took his machete to all the red tape and logistics (sound effect please), clearing a path this morning to simply log some miles.

    So it was not all that surprising that seven PAX came ready to hit the pavement.  What was surprising, though, was to arrive a few minutes early and find Carpool loitering around City Hall with no car in sight and already sweating.   (It’s no wonder the police tailed the gang down to Sunset Point!)    Nah, nothing nefarious here, it was just Carpool – having said aloud that he’d shoot for 70 miles this month – living up to his word.  T-claps to him for logging an extra four miles by saving some gas and running to the AO.

    No warm-up today, just straight to the mosey.  This morning we’d do an extra lap around the loop, adding a few extra tenths so that those of us hitting the Cove tomorrow might log an even (cumulative) 10 miles.  PAX ran somewhere around an 8:55 pace, giving us a decent chunk of time for my new favorite Scramble AMRAP: 5 pull-ups, 10 merkins, 15 squats.  Over and over and over, ad nauseam.  Literally.

    Countdown, nameorama, and Burgundy prayed us out.  Thanks for the nice run gents!

  • Super Blue Blood Moon – Foundry Edition

    The Super Blue Blood Moon was to occur this morning. So I polled the men of the Foundry: begin the beat down, or watch the lunar eclipse??? They voted for both! Disclaimer, and off we go.

    We moseyed to the racetrack for a warm-up lap.
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters

    Now to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Windmills x 10 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    We did 11’s across the football field, as the lunar eclipse began above our heads.
    Merkins on one side, jump squats on the other side.

    Next, a mosey down the back street to the Foundry, with BLIMPS at each light post:
    Burpees x 5
    Lunges x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    At the Foundry, 4 stations for 7 men. 3 sets total.
    10 WWII sit-ups had the count
    Body Rows
    Step Ups
    Pull-ups (Hanging knee ups to modify)

    Running short on time, we moseyed back to the flag, with the lunar eclipse 50% completed. Count-off, name-o-rama, announcements, intentions, and a prayer. Great morning, great eclipse, better men!

    Thanks for allowing me to lead.
    Walleye

  • I am speed!

     

    For my first Q at the 6-10 stomp, I decided to do something a little different.  A track workout instead of going out to visit the missing monuments.  As Lightning McQueen’s mantra was heard in my head, “I am speed, I am speed, I am speed…” we headed to the track.

     

    Warmup with 30 SSH, 30 Shoulder Taps, and 30 Low Slow Squats all IC

    I was planning to do a 200, 400, 800, 1200, 800, 400, and 200 but ran out of time AGAIN and had to leave out the last 400 and 200.  We tried to run at our 5 k pace and would plank up for the six so we all could stay together but Smooth pushed us to run faster than our 5 k pace.  After each scheduled distance run, we jogged half the distance as a recovery and did 10 x merkins IC after each recovery distance so our upper bodies would be proportional to our lower half.

    With few minutes left, we did some Mary

    20 x LBC IC, 15 x Supermans IC, 15 x Dying Cockroach IC

    Mosey back to the flag, countoff, namerama, and prayers to the Creator.  Thank you for allowing me to lead!

  • Brown Bags Bananas

    Brown Bag doesn’t know how to do backblasts.  So I have some OCD issue that requires a bb – so I will post this for our beer brewing troglodyte.

    In reality it was nice of Brown Bag to step up for Chiquita who claims he can’t remember the names of stuff eventhough he has posted at more than 10 workouts.  (Times up Banana man).  For what its worth I stepped up for Brown Bag a few weeks ago – so he kind of owed us!

    18 pax LINED up for a muddy gloomy monday beatdown.  No offense if I missed you – I wasn’t the Q so I wasn’t paying full attention.  Add your name in the comments and eventually I will add you to the bb.

    SSH, Imp Walkers, Peter Parkers, and squats x 20 ic to start things off.

    Then we started our loop!  Jog around the track to the row bars.  At the rows 10 burpees was the count, (yes seaman cried), rows, lbcs, and squat jumps.

    Long mosey indian run (2 lines) until we hit a lit area.  50 plank jacks oyo.

    Long mosey indian run (2 lines) until we hit the benches at the fountain.  At the fountain – step ups, dips, step ups and dirkins x 20.

    Then we circled up for a CORE O RAMA.

    Each guy picked an exercise that we did x 10 or x 15.  18 guys x 10 = 180 core exercises.

    Seaman finished with donkey kicks.  I did O’Marys which I gleaned from H-town F3.

    We did roaches, russians, flutters, box cuts, etc.  I wasn’t planning on writing the bb – so I can’t remember any of the stuff- or who did what.  This circle with 18 dudes took a good 20 min.

    Then we ran the last half of the park – indian runs.

    We stopped for 50 lbcs.  We stopped again for 25 merks all oyo.

    Thanks for the beatdown Brown Bag!  Now I need to teach you how to backblast.

     

     

  • Blue Moon/ Blood Moon

    14 PAX gathered for a Super Moon!   Blue Moon and Blood Moon!

    “the sun (moon) is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death”.

    Cavalier doesn’t know how to login to the website, and build a backblast so I am doing it for him.  Thanks Tom Sawyer.

    Mosey to the house at the edge of the park.  SSX x 23 – why?  Imp Walkers x 22, Peter Parks x 20, Hillbillies x 20

    Quick draw commented that this was his kind of mosey.

    Mosey to the PIMP pull up bars.    Pull ups are the count x 10, burpees, squats and lbcs.

    Longer mosey to Levee.  For the window to the eclipse.  Front row seats.  Kind of cool.  Nice plan Cav!

    8’s on the levee.  Burpees at the bottom, and squats at the top.

    Long mosey to Audubon statue.  On the way we ran through my school’s Astronomy class.  Jingle Vader offered to show them a different kind of MOON.

    We lined up for DORA at the Birdwatcher.  100 cross fit merks, 200 squats and 300 LBTs

    Thinking of the moon made me think of Pink Floyd and the lyrics to TIME:  The sun is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death.  — basically inspired by the moon not the sun or at least the shadow of the sun — the mantra was don’t whiskey dick your day.

    Then long MOSEY back to the flag.

    Cavalier got us home a little late.  Tclaps to RevSox for taking the prayer.

    It was nice to see Thumper back in the gloom.  Tclaps to Angie’s List for a nice workout streak – he hasn’t missed an uptown workout since we started.  Finally Yeungling one of our original guys was back for some fun in the gloom.  A long term Kotter.  He is moving to Chicago and looking forward to posting in the freezing cold gloom.

    INFO regarding RUN RANGER RUN coming from Landing Strip today.

     

     

  • Gassy Grandma’s House

    Grandma was feeling a bit gassy this morning.  I fear the PAX welcomed the abundance of Burpees about as they would a belching old woman. But, of course, they handled the Burpee theme like the champs that they are!  Thank you, gentlemen.

    Here’s the rundown:

    5 Burpees
    20 Imperial Walkers IC
    5 Burpees
    20 SSH IC
    5 Burpees
    20 Steel jacks IC
    5 Burpees
    20 Butt kicks IC
    5 Burpees
    20 High knees IC

    Mosey to Steve’s Bus Stop

    5 Burpees
    20 x freak nasties IC
    5 Burpees
    10 x derkins IC
    5 Burpees
    10 x irkins IC
    5 x Burpees

    Mosey to bridge

    5 Burpees
    Captain Dan (down, underneath, and up tunnel)
    5 Burpees
    Neon Deion Sanders (back)
    5 Burpees

    Mosey to stairs

    5 Burpees
    3 Calf lifts each step (rt lt both)
    5 Burpees

    Mary at top of steps
    20 LBCs IC
    20 R Side Crunch IC
    20 L side Crunch IC
    20 Freddie Mercs IC
    20 Flutter kicks IC
    15 push throughs IC

    5 Burpees (of course).

    Down to circle up.  Thanks to Shooter and Steve for reminding us of the upcoming workout schedule, Q list, and TOUGH MUDDER. Thanks to Nacho for a pointed and heartfelt prayer. It’s always a pleasure to work out with you F3 gentlemen, and an honor to lead.

    PS – I hope the workout wasn’t too light. When I got home, the M gave me a hard time. She said, “you don’t look too sweaty. The Q must have been off his game!”

  • Spartacus II – the Intro

    Eight men posted to Rock City excited to see the improvements to the perfect workout.  DISCLAIMER, let’s mosey…

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus II. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:

    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.

    Everybody take a break and have a seat in the People’s Chair…while seated, 20 rock curls IC. Let’s mosey back.

    A couple minutes of Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Penguins x 20 IC

    Mosey to the Virtual Flag for the COT.  Countoff, namerama, announcements, and a prayer.

    It was an honor to lead.  SYITG…

     

  • Is it a sign?????

    In the gloom this past Saturday morning, we had 6 pax show up for the beat down. Could this be a sign that the Patriots will be winning their SIXTH Superbowl Championship this upcoming weekend. Who knows maybe the Eagles will win their second superbowl. It is about time. The last time they took home the Lombardi was in 19SIXty.

    The last time that they played in one was on February SIXth, 2005 with Macnabe and Owens. No matter who wins, there are beatdowns that are getting served up SIX days a week on the Northshore. Here is the one I was honored to serve up in the absence of Captain Sparkles.

    Warmarama:

    Windmill – 20 IC, Toe Touches – 20 IC, High Knees 20- IC, Butt Kicks – 20 IC, Happy Jacks: ( 5 SSH’s IC, 2 Squat Jumps, rinse and repeat x 4), Seal Jack Burpees: (5 Seal Jacks, 2 Burpees, rinse and repeat x 4)

     

    Mosey…..

     

     

    Elevens:

    1 Derkin at seawall, bear crawl to street, 10 Copper Head Squats, lunge walk back to sea wall, you know the rest!

     

    Mosey…..

     

    Bearmuda Triangle:

    Each pac teams up with a partner. Group 1 does one burpee, run to spot 2 (about 50 yards)-do 2 burpees, run to spot 3 (about 50 yards) – do 3 burpees, run to starting position (about 30 yards) – Rinse and repeat 3 times. The three spots form the shape of a triangle, hence Bearmuda Triangle.

     

    Mosey to the Cabildo…..

    3 Sets:

    Step ups left leg( 5 IC), Step ups right leg (5 IC), Freak Nasties (5 IC), Knee Ins (5 IC)……Doubled the amount of reps for each set.

    Mosey back to park for some Mary…

    3 Sets:

    10 LBCs , 10 Freddie Mercuries, 10 Flutter Kicks, 10 Putins- All IC. Inreased reps by 5 on each set.

    Mosey….

    Pax circle up in a plank position. Starting with THE Manny, do one Merkin and hold plank. Go around circle with each pac doing one merkin until we get to 60.

     

    Indian run back to flag.

     

    Thanks to backdraft for praying us out. Keep an eye out for Backdraft’s virgin Q coming to an AO near you.

     

     

  • Intentional milestone achieved at the Marsh!!

    Arising on this Gloom the QIC received a GroupMe message from a fellow F3 Brother. It simply stated “Why am I here at 4:45AM???” The response could have been because your Qing, but wait that’s not the case. Or it’s Friday at Captains cove where only above average men and 6 percenters meet, nah its Monday.. Maybe it’s we are meeting in a dark commercial parking lot to carpool to another AO for an official launch wayward west… Actually non of the above, however there would be a milestone achievement set forth on this Monday at the Marsh with more than just 1 PAX posting. Although the QICs anticipation of being the Lone Ranger on this Gloom and having the benefit of slipping in getting a little work done and retreating back to the oh so comfortable Sack was surly his intention, one  Bushwacker had spoiler written all over it… With that said let’s begin..

    warmup

    15 IC GM, WM

    25 IC SSH, IW, Arm press Jacks

    15 IC Arm circles Forward/Reverse

    the thang

    To the monkey bars for a series of 10,8,6,4,2 pull-ups and dips followed by 10 elevated swing crunch’s per round. Over to the court for some Merkin suicides as Wacker stated. Consisted of right leg and left leg up Merkin followed by bear crawl 2 steps to half court. QIC quickly realized his overly aggressive intentions when after 4 sets he had journeyed a distance of less desired proportions and quickly modified to 4 steps on the bear crawl.. Brief recovery at half court, then continued the format of a staggered Merkin left/right 4 step bear crawl till completion. Feeling the effects of a Dwayne Johnson (the Rock) chest at this point the QIC shifted to the lower half. Squats to lunge walk each leg down the court and back. Next to the benches for  a Steve series of Bulgarian split squats 10IC each leg followed by the Freak nasty 15IC R/R.. With 9min to go shifted to the Core at center court. 1 min front plank, 25 IC FK, 1 min Right side plank, 25 IC LBCs, 1 min Left side plank, 10 IC Right side crunch and finished with 10 IC Left side crunch.. Completion!

    One can’t thank Bushwacker enough for posting and  keeping this YHC accountable, not only to himself  but also to the AO.. What we have on the Northshore is unique in so many ways. We have 6 days of NO excuse workouts for men in all shapes and areas of fitness.. The only hangup this Q sees is the hangup within ourselves, and I for one can see how easy and tempting it often is, but when you have that F3 Brother holding you accountable the likelyness of that occurring quickly becomes the 94 percentile..

    count off (great sound effects Wacker), Announcements (not today), COT (if a circle is possible with 2)

    QIC prayed us out.

    Appreciate the post Bushwacker and the great chatter!! I will be on alert for that Blue moon on Wednesday at the Gipper..

  • Megadad Qs us to cross-country exhaustion. Jan. 20, 2018

    Backblast.  Jan. 20, 2018

     

    Megadad the Q today gave us a run for our lives, or maybe a destiny of a really good nap that afternoon.  This was a running day and filled with a variety of new exercises blended with a couple of familiar ones.

     

    At sundial we did

     

    Side straddle hop

    Incline Mercins

    Side straddle hop

    Wall dips

    Side straddle hop

    Heismans

    Side straddle hop

    High knee jumps

     

    Then we repeated

     

    Then we did long mosie to chin up bars.

     

    We did rotations of the following stations with burpie as the cadence.

     

    Pistol squats (one leg)

    Burpie

    Incline Merican

    Pull up / let down (for those that can’t pull up)

    Step ups

     

    Everyone did once then we repeat so everyone did each station twice.

     

    Using lowest bench on the west set of bleachers.

    High knee step left

    high knee step right

    Using lowest bench on the east set of bleachers.

    High knee step left

    high knee step right

    overhang leg lift using bleachers (could use a table or a bench)

    mosey to next set of bleachers and repeat

    Mozy from the football field toward the creek but travelled in a new way.

    jog x right side

    jog x left side

    jog x karaoke right

    jog x karaoke left

    jog x high knees

    jog butkickers

    rest

    jog and back side 2 side

    jog x backward and stride