F3 New Orleans

Category: Backblasts

  • Osso Buco!

    Boy, the calves are tender today! It was an honor and pleasure to lead Tuesday’s workout at Grandmother’s House. We wasted no time getting to the warmup this December morning:

    20 Windmills IC
    5 Burpees
    20 Imperial Walkers IC
    5 Burpees
    20 SSH IC
    5 Burpees
    20 Butt kicks IC
    5 Burpees
    20 High knees IC
    5 Burpees
    Arm circles IC
    5 Burpees
    Planks (front, right, left, back) 60 seconds each

    Mosey to Bridge

    10 Merkins
    High knee Carioca down
    10 Merkins
    Lunge walk under bridge
    10 Merkins
    High knee Carioca up
    10 Merkins

    Rinse and repeat (other side)

    Sprint down
    Lunge walk under bridge
    Sprint up
    Backwards sprint down
    Lunge walk under bridge
    Backward sprint up

    Mosey to stairs

    5x up and down stairs
    20 LBCs IC
    Calf lifts up stairs, increasing by one on each step (up to 24 on last step).  Osso Buco!
    20 right side crunches IC
    3x stairs facing right
    20 left side crunches IC
    3x stairs facing left

    Circle up. Many thanks to Shooter for praying us our. I appreciate the great workout and the opportunity to lead.

  • Mondays Belong To The Go-Getters

    “Mondays belong to the go-getters”  -quote from Google

    No better way to start the week than a workout at Rock City, unless you’re allergic to rocks then you can go to Audubon where I’m told they occasionally break a sweat.  Seven veteran F3 gurus posted in the heart of Old Metry  where we were greeted with frigid yet pleasant conditions, perfect for sharpening some iron.  YHC assumed the rocks would be extra cold so he planned on working in a mix of various exercises as to keep the PAX’s blood flowing and hopefully avoid frostbite to the hands.

    Disclaimer then the customary mosey toward the rock pile and the warmup COP:

    SSH x20, Hacky Sack x10, Arm Circles x20, Windmills x10, Inchworm x20, Goofballs x20 (these were extra goofy, T-claps Bogey!)

     

    Grab a rock and mosey out to the track.  Circle up for:

    Curls x20

    Lunge x20 (without rock…had to give the hands a chance to thaw out)

    Shoulder Press x20

    Row x20

    Lunge x20

    8 Count Rock Builder x10 (curl, squat,curl, press….which YHC botched up a time or two)

     

    Next up, a lap around the track, running the turns and backpedaling the straightaways.  Wait, there’s more…a pitstop for Dips x20 at the benches on each side.  Once back, grab your rock for 8 Count Rock Builders x10 OYO.  Rinse and repeat.

    Next up would be a new circuit to try out, courtesy of Men’s Health.  This would include 3 exercises (SSH, Squat Jumps, Merkins), 6 reps of each OYO, as many rounds as you can in 3 minutes.  YHC thought it would help with accountability to call out your count at the end of each round.  There would be a 60 sec rest period in between each round.  As we started round one, it became apparent this would be a doosey.  Rounds 2 and 3 got even tougher but the PAX dug deep and made it happen.  T-claps to those in beast mode that “lapped” YHC.  We completed (3) 3-minute rounds and it was time to head back to base.  Hawg (and others?) seemed intrigued by this workout and implied we may have to do it again in the future.  Men’s Health calls it The Lean Traveler Workout (https://www.youtube.com/watch?v=_CYLd7nmpAI) but I’m sure we can come up with something cooler if it makes a reappearance.  I’m sure some would be content if we never did it again.

    Grab your rocks, start walking back, and as an added bonus (yes, there’s more) crank out rock curls and/or shoulder presses on the way back to the rock pile.  T-claps to the manly PAX that kept their rocks moving.  Mosey to the flag to call it a morning.

    COT to seal the deal.

    Announcements included:

    F3 Baton Rouge is getting up and running.  We need guys to post on Sat mornings there (7am Highland Road Park) for the near future.  It is on the eastern side of BR and only an hour or so from NOLA.  Spread the word with any friends and family up that way.

    F3 Christmas Party on Dec 19th.  Be there or be square.

    Need Q’s for upcoming workouts.

    Moleskin:

    -YHC was the youngest one out there today.  Where were all the young bucks this am?

    -The seven PAX that posted are all F3 veterans….we need some new blood in the mix.  Gotta keep the FNGs coming out.

     

    Thanks for the opportunity to lead.

    Tool

     

     

     

     

     

  • Here, There, and Everywhere…TABATA!

    “Do not go where the path may lead, go instead where there is no path and leave a trail.” Ralph Waldo Emerson

    Can you be thankful when it’s 5am, 35 degrees out, and you’re being lead randomly about old mandeville without much of a clue as to your next move? You can when you’re you’re with with your F3 brothers. The trails we blaze take us, as indirectly as possible, to all the successes we endeavor to achieve. We come out for ourselves, for our brothers, and for all of the men who will follow. I was thankful for Captain Sparkles and Pelican, and I hope they were thankful for me in the frigid gloom.

    The Thang

    It was a tabata run-around this AM as we started out with 4 sets of SSH/30 seconds with 10 seconds rest in between each. The first mosey took us from the marsh to the lake front where we did another 4 set tabata, this time with 2 sets of merkins and 2 of burpees. By the way, the already thankful PAX was awed by the natural beauty of the clear star-light sky, which graced us with a shooting star (add that to the plethora I’ve seen since joining F3 in August). We proceeded back to the marsh and hit another 4 sets, 2 of IW and 2 of butt kickers. Onward to the trace to visit the trail head (recently christened “Grandmother’s House”) for 2 sets of LBCs and 2  Freddy Mercuries,  then 2 squats ans 2 alternating lunges.  Upon final descent back into the marsh, we nailed some planks, left planks, right planks and back to the beautiful planks we started with.

    The Outro

    We counted off, sounded off, and showed respect to each man braving the cold. Reflecting on our reasons to be out there and our thankfulness for said reasons, said brothers, we closed out in anticipation of what this beautiful day held for each of us.

    Lagniappe

    With the mileage tally for the beatdown sitting at and uneven 1.82 miles(or there-abouts), YHC joined Captain Sparkles, who will NEVER settle for mediocrity, on a little bonus mosey to round our total to an even 3 miles. Thanks, Cap, for always leading by example!

  • I ask not for a lighter burden, but for broader shoulders. — Jewish Proverb

    Shoulders, gentlemen.  Shoulders.

    12 men assembled in the gloom. Standard disclaimer.  5:30 Mosey across Magazine to  oak alley warm up COP:

    Smurfjacks x20IC

    Parker Peters x20 IC

    1qrtrArm Circles x 40 IC (20 forward dir)

    Peter Parkers x20 IC

    1qrtrArm Circles x 40 IC (20 reverse dir)

    (hillbillies) 20 IC

    SSH x30 IC

    Next we moseyed to the long green wall. Mumble chatter about dangerous animals on the other side. But the “Most Dangerous Game” PAX grabbed some wall for Ascending Testicles. Feet on the wall in a plank, working through:

     15 degrees (10 derkins)

    45 deg (10 derkins);

    finishing with BTTW (hold for 30 seconds). Lather, rinse and repeat.

    Mosey over to the field parking lot in front of the zoo. We used the four corners of the squarish field for some OYO BLIMPS.

    5 Burpees. Run to next corner.

    10 Lunges each leg. Run to next corner.

    15 Imperial Walkers. Run to next corner.

    20 Merkins. Run to next corner.

    25 Plank Jacks. Run to next corner.

    30 Squats. Run to next corner.

    YHC fumbled the start of an Indian run. Pax moseyed to Magazine St. and back to Audubon entrance for more shoulders.  Modified Dora. PAX partnered up and alternated running around the neutral ground and completed:

    100 Dips

    150 Derkin Shoulder taps

    200 LBCs

    Circle up for Iron Hulks 7s (merkin followed by 4 air presses is 1)

    Mosey back to flag.

    Wrap with announcements and intentions, and prayer.

  • Red Snow Stick Revival Launch

    Talk of launching an AO in Baton Rouge has been going on for a good while, so when YHC was asked if there was any interest in taking the Q for this epic event, there was no hesitation in the enthusiastic “Aye!” What YHC did not know was that the launch was going to take place the day after the AO received an incredible 6 inches of snow, which we’ll just say is not the norm in this part of the country.
    Triple Shift and Hawg sounded off that they would join in on the launch, and the clown car to Red Stick Country was on!
    YHC received some pics of Triple Shift, his M, and his 2.0’s playing in the heavy snow at the AO, and YHC wondered if anyone from BR, besides Worms, would post. Was launching this day a mistake? Nay, there are no mistakes. Baton Rouge would not be denied its opportunity to become the latest region in F3 nation!
    What the Nola Pax was not expecting was all the road closures between regions, causing a slight delay. However, upon arrival YHC saw 5 others ready to get a beatdown, and all was good.
    YHC gave the AO a quick once over, followed by a disclaimer, and then…
    The Thang

    SSH x 31 IC
    YHC realized quickly it was going to take more than a standard warmup to get things heated up. two Words…..Burpee Ladder!
    10 Burpees OYO
    9 Burpees OYO
    8 Burpees OYO
    7 Burpees OYO
    6 Burpees OYO
    5 Burpees OYO
    4 Burpees OYO
    3 Burpees OYO
    2 Burpees OYO
    YHC asked what was next….1 Burpee was the response! Wrong, F3 doesn’t do 1 Burpee!
    10 Burpees OYO

    Now the Pax is paying attention….Time to introduce our friend…
    Dirty Mac Deuce!
    Comprised of 4 sets of 3 (12 count) exercises, 1 chest, 1 leg, and 1 core with a lap after each set.
    Set 1 – IC
    merkins x 12
    Copperhead squat x 12
    WW2 Sit ups x 12
    Run a lap on the trail, cutting across the park. The Pax encountered a good bit of ice along this route, which led to YHC calling an audible and modifying the route through the parking lot on subsequent laps.

    Set 2 – IC
    Shoulder Taps x 12
    Lunges x 12
    Tin Snips x 12
    Run a lap

    Set 3 – IC
    Catalina Wine Mixers x 12
    Jump Squats x 12
    LBC’s x 12
    Run a lap

    Set 4 – IC
    Floyd Mayweathers x 12
    Squats x 12
    Flutter Kicks x 12
    Run a lap

    There was a mini Foundry near the pavilion that YHC led the Pax to for stations:
    Station 1 – Step ups – Amrap
    Station 2 – Pull ups – Amrap
    Station 3 – Jumping over a groovy bar (Check out YHC’s awesome jump)
    Station 4 – 10 Burpees (timer)

    Partner up for:
    Partner Derkins. Pax 1 planks, Pax 2 does 10 derkins with feet on Pax 1 back in cadence. Pax 1 then does 10 merkins IC with the weight of Pax 2 on his back. Flap Jack.

    6 Minutes of Mary – All IC
    LBC’s x 20
    Flutter Kicks x 20
    Tin Snips x 20
    Dying Cockroaches x 20
    American Hammer x 20
    Hello Dolly x 20

    COT
    Circle up for count off, name-o-rama, naming of the FNG’s, announcements, intentions and a prayer to the Sky Q.

    Naked man Moleskin
    YHC had the privilege of taking the Q on this first post in Baton Rouge, and was eager to share the gift of F3 with other men that seek that something missing in their lives. T-Claps to Worms for finding a great AO, for making a Shovel Flag, and for rounding up 2 FNG’s on a day when one wouldn’t expect anyone to post. T-Claps to Hawg and Triple Shift for making the trek with YHC. The DRP has found its place in Baton Rouge, and it’s there to stay! Please continue supporting this region while it ramps up. Highland Park is a great AO with a lot to offer, especially when it’s not buried in snow!
    Coffeteria was held about a mile down the road from the AO where some great F2 was enjoyed.
    Welcome FNG Whoosier Daddy (father of 5 from Detroit, and went to Purdue), and FNG Scales (Like St Paul, the scales were washed from his eyes).
    There’s only one first post, and today was that day in Baton Rouge!

  • Snowmen and Real Men on the Mandeville Lakefront

    Snowfalls are few and far between in our part of the World.  Snow accumulating on the ground for any length of time is rarer still.  But as the PAX rolled into the AO this morning, we were greeted by an army of snowmen waiting for us in the Gloom.  The kids must have gotten after it Friday afternoon.

    Once gathered, the PAX wasted no time getting down to business with a Warmup because we all certainly needed to warm up.  Seal Jacks, Windmills, Squats, Arm Circles forward and backwards, OH Hand Claps, and SSHs, all IC 20x.

    Mosey Eastward to the next COP for an 8 minute Tabata set featuring Al Gores and Squats.  Then we hit 3 Vertical Jumps every 15 seconds for the next 3 minutes.

    Mosey to the Harbor Playground for a Ring of Fire:  Shoulder Taps, Plank Jacks, Hip Slappers, Lateral Plank Walks, T Stands, a couple of Merkin Waves and some Mumble Chatter.

    Short mosey to the Harbor Parking Lot for some agility exercises and sprints.  The PAX started each of seven reps with a 10 yard agility exercise (caricoa 2x, backpedal 1x, lateral bounce extends 4x) transitioning into an all out 20 yard sprint.

    Lunge walk about 40 yards to the bridge (which somehow looked much closer than 40 yards away when we started) and then mosey Westward towards the VSF with one stop for another 8 minute Tabata set alternating Mission Impossibles and Merkins.

    Mosey to the VSF for Mary:  Hello Dollys IC 20x, 6 inch holds to a 70 counts by the PAX, Nolan Ryans each side IC 20x, and finally Scuba Steves to a count of 20.

    Countorama, nameorama, and Splice prayed us out before heading to the Beach House for coffee.

    Welcome FNG Waterpik.  Thanks for letting me lead guys.  The Maverick is up next Saturday.

  • Frozen Mountain

    0528 and 9 brave souls emerged to help celebrate my 3 year anniversary (12/6).  Quick DISCLAIMER and let’s mosey…to the first deck of the parking garage.

    -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 30 IC

    Time to head up the mountain.  Single file Indian Run.  On the way up we lost two due to “personal issues”, YHC included.  L-Wire temporarily took the Q.  When YHC returned to the group near the top of the mountain, they were doing Elevator BLIMPS.  (partner up, one runs down one stairwell and up the other while the partner is doing BLIMPS).

    After it was time for Pusharama:

    -Merkins x 20 IC

    -Diamond Merkins x 10 IC

    -Wide Merkins x 15 IC

    -Staggered Merkins x 10 IC / each

    Time for some Mary and let’s make it a Jukebox (each pax chose an ab workout):

    -Peter Parkers

    -Rosalitas

    -LBTs

    -X’s and O’s

    -Wife Pleasers (I continue to feel Seaman looking at me during this No-Eye Contact event)

    -Scissors/Flutterkicks

    -Penguins

    (I know I’ve missed two ab workouts for Mary…add to comments)

    Time to mosey down the mountains, via ramps, and back to the VSF.  Countoff, namerama, announcements, shoutouts, and a prayer.  It wasn’t as cold as when we first started.  T-Claps to L-Wired for stepping up and taking the Q for a few.  Good times…

  • 4 Above average men converge on the Scramble!!

    While wet and cold, the Scramble still produced 4 “Above average men” to start the Gloom.. YHC arrived to the sights of the Pelican as he planted the flag at the AO, and as I turned around one noticed the knewly crowned feature movie star F3 champion  Captain Sparkles walking from the shadows. We began the journey down the routine path for 3.2 miles with the rain coming down in spurts with some good mumble chatter. Upon returning we noticed a vehicle traveling through the parking lot. Welcome Backdraft, better late than never. We had 15 mins remaining so we Moseyed to the monkey bars for some descending pull-ups 10,8,6,4,2 with core in between sets IC PJ 20, IC MC 20, IC PP 20, IC Parker P 20 and finished with IC PJ 20. Moseyed back to the flag and performed IC IW 20 and closed the Gloom with IC Merkins 20.

    Count off, announcements and COT

    Appreciate Captain taking us out in prayer!!

    Always a pleasure leading above average on an above average Gloom👊👍!!

  • Okwata Wind Chill

    The wind was howling at Okwata and made for a feels-like temperature in the thirtys.  At least, it wasn’t raining.  After the disclaimer, the Q promised one thing: we won’t stop moving.  The PAX moseyed to Canal and over the levee for some shelter to warm-up.

    Warm-Up: SSH (x25), Abe Vigoda (x15), Arm Circles (x10 f/r), Imperial Walkers (x25), Mountain Climbers (x25)

    Then, straight into the THANG: BLIMPS pyramid (i.e., BLIMPSPMILB, count 5, 10, . . . 30, 25, 20, . . . 5). In between exercises, the PAX moseyed to the top of the levee into the wind, across the neutral ground, and back to the start.

    Then, Mary with a DJ: LBCs (x20), Flutter Kick (x20), Penguins (x20), and Slow Dying Cockroach (x20).  Excellent choices by the DJs!

    The PAX then moseyed  back to the flag for Name-arama, Intentions, and Prayer.  Sky Q teach me to be generous.

    AMDG

  • Forgive me father for The World has Fartsacked! But Uptown carries on!

    The sea was angry that day, my friends, like an old man trying to send back soup in a deli! I got about fifty feet out and suddenly, the great Pax appeared before me. I tell ya, they were over 15 if not a dozen. As if sensing my presence, they let out a great bellow. I said, “Where’s Yankee?” With great harrumph we all let out a grand chuckle and many disparities of Yankee all cuddled in his warm bed dreaming of Elsa on the mountain top doing Burpees!

    We moseyed around the lot to quite a glade on some nice grass.

    • 25 SSH, Forward Arm Circles x 15, Reverse Arm Circles x15, into a classic Duey Peter Parkers x 15 followed by the Russian Twist x 20.

    Moseyed slowly to the pull up bars,

    Four groups 4x4x4x3..eventually Fredo found us to make it 4x4x4x4 (Where’s Yankee? Oh yea in the sack!)

    • The count was 5 Pull Ups, with 5 Mericans between every pull up
    • Rest of the Pax did Imperial Walkers, Plank Jacks, and Lunges

    Over the greens and through the course to a Quick circle of fire 5 & 10 Mericans and back on the trail through the ducks and puddles to the Row Bars.

    Count was 20 Rows while Pax did Hillbilles, LBCs, and more Lunges.

    As the rain began to pour in buckets we moved on to the shelter and drive jazzercise back their Lexuses to remember.

    We did RLSU, Decline Mericans, Other Leg Step Ups, Dips, RLPU, Incline Mericans, and Other Leg Power Ups.

    Circled up for round of Mary with, Rosalita en Espanol, Pickle Pounders, LBTs, Jingle Vader led us through Doctor W.

    Quick mosey to the band stand where 1/2 pax did Mericans while the other half did the Nip Tuck Swimmer and around the band stand for a count of 5.

    Back to the area where a flag used to get placed.