F3 New Orleans

Category: Backblasts

  • Three Dimensional

    As I reluctantly rolled out of the fartsack dreading the Louisiana humidity, this memory came to mind. Close to a decade ago, I did a research paper on Fitness and Nutrition and shadowed and exercised with a gymnast.  He told me I needed to stay three dimensional and maintain Discipline, Determination, and Dedication.   I couldn’t help but recognize the numerical significance behind F3, 3 Dimensions, and The Trinity. 1 Corinthians 6:19-20 “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 

    With this scripture in mind, I roll up to the AO to start a morning with a PAX of, you guessed it, three.

    Warm-Up:

    Mosey to the tennis courts.

    • SSH x20 IC
    • Arm Circles x10 IC
      • Forwards, backwards, overhead
    • Butt Kicks (about 10 yards)
    • High Knees (about 10 yards)
    • Low Slow Squats x10

    The Thang:

    • The Cooper: 10 Burpees, 10 Squats, 10 Merkins, run to batting cages for 9 Burpees, 9  Squats, 9 Merkins, back to Tennis courts for 8, 8, 8 and you get the idea.

    Mosey to the Pull-Up bar (or PlayStation)

    • Six Pack: 1 Merkin, 5 Pull-Ups, 2 Merkins, 4 Pull-Ups, etc. until the value switches. Then back the other way from 5 Merkins, 1 Pull-Up to 1 Merkin, 5 Pull-Ups

    Mosey to the parking lot

    • 6MOM: (well, a minute maybe) Flutter Kicks x20 IC, Pickle Pounders x20 IC, Freddie Mercury’s x20 IC

    Counterama, Namerama, Announcements, and Ball of Man to wrap up the morning.

    Nhi has a perfect attendance record and is an unmatched example of Dedication, Determination, and Discipline.  And he has 7 kids! And I’m nervous about my first one. Kimchi is a die hard 3D HIM who shows up for every workout even though he says he hates it.  I actually didn’t hear him say anything about hate today, even during Namerama (YHC was the sole sub-30 year old in the PAX).  I guess I’ll have to try harder next time.  I doubt I’d be out in the park at 5:30 AM if it weren’t for the HIM of TW, so I respect and stay grateful for these guys, always.

  • Looking back on the day we turned 21

    8 PAX converged on the Mandeville Trailhead to look back on what it was once like to be 21 again.. Aside from the all nighters, swollen mulligans and the “what did I do memory of the night before”  your YHC decided it was worth creating a memory of fatigue, sweat and memorable  beat down…

    warmarama

    20 IC SS

    20 IC BK

    20IC WM

    20IC IW

    the thang

    Moseyed over to the David Treen center around the corner to bring back the love of 21!! At least the intention was there but soon enough the memories would fade and the perspiration would begin as if we were all being cooled down by a fire hose at an out door festival or concert. (Capt. Sparkles we may need a hose from the station.) Your YHC introduced the one and only thing the PAX would  do this morning “Super 21.” It goes like this 1 Merkins 1 LBCs lap around, 2 Merkins 2 LBCs lap around. Sounds routine and most probably wondered is this it? Well then came the addition on number 7 to add MC, round 14 add PJ and finishing at 21 rounds.. Butt Splice, Grundy (OA) and Steve (welcome back brother) showed there animalistic abilities and went to town eventually lapping your YHC. The YHC pushed along with the rest of the PAX and enjoyed hearing the mumble chatter as the intensity rose. Ocho, Turtle, The Manny and Capt. Sparkles all working extremely hard showing fatigue but never quitting..  In fact Capt. Sparkles finished at the flag with determination to get the 21… Great job guys!!

    End result 236 Merkins, 236 LBCs, 210 MC, 140 PJ and roughly 2.52 miles (thanks Grundy) of Mosey around the center..

    countarama, annoucearama, COT

  • Rocks of Different Sizes

    New Orleans offered another free outdoor steam room today. No need to pay a spa here.

    We kicked off the usual mosey to the usual warm-up area.

    Side straddle hops

    Imperial walkers

    Peter parkers

    arm circles forward and backwards

    Then we started with a small rock – one you can lift with one arm.

    Next a series of single are shoulder presses forward lifts, tricep extensions, and forearm rolls.

     

    form there we picked up a rock of “regular size”

    Then – curls, rows, squats, and lunges. For each exercise we started with a set of 2 and increased the reps of each set by 2 and increased to 12 and then back reduced each set by 2 until we were back down to 2.

    from there we picked up heavy rock and finished up with bench press.

    we finished up with some Mary before heading back to our COT

     

     

  • Manpower > Horsepower

    Another steamy morning in City Park last Wednesday.  A spot opened up on the Q schedule a few days prior so YHC hopped on it since it looked to be a light turnout (The Plunge got bumped to Wednesday as well) and would pose the right set of conditions for a bit of a change-up that I’d been stewing on.  After rustling up some gear and coupons the day before, YHC departed the abode that morning on a four-wheeled contraption that would be the centerpiece of the workout.  After a detour for gear placement in a nearby parking lot, YHC made it to the flag where he was greeted by six of F3’s finest.

    After the disclaimer, we took a “Capri Lap” around the Roosevelt Mall circle to accommodate the latecomers and gathered on the baseball diamond for a quick warm-up:

    SSH x20

    Arm Circle x20

    Windmill x20

    Bear Crawl around the bases from 2nd to home plate

    Then a mosey in the opposite direction as usual to the uncharted waters of the Tad Gormley Stadium parking lot.  There we were greeted with a four-wheeled friend (see pic below) along with added bonuses of cinder blocks and other goodies.

    What would come next was first inspired last year when YHC had to push a mechanically inept golf cart home from City Park with my daughter steering.  It was a grueling task that at the time I thought would make for a great F3 workout.  I’ve had it on the radar for a while but knew it would work best with a small PAX, maybe 8 or less.  YHC also installed a push bar on back the accept the F3 horsepower that would be used to propel this thing around the asphalt.  After a few minutes of setting up the 7 stations, here’s what 7 PAX did:

    Station 1:  Timer – Push golf cart around the four corners of the parking lot (approx 150-200 yds…with speed getting up to “mosey” pace)

    Station 2:  Steer golf cart w/one hand while squeezing a hand grip strengthener w/the other, switching hands half way.  Rudy made this strenuous exercise look easy by adding the “foot on the dashboard” pose while sipping imaginary lemonade.

    Station 3: Squat Press w/ Cinder Block

    Station 4: Alternating Dumbbell Curl (choose either 20lb or 12lb)

    Station 5: Jump rope (this brought the sweat)

    Station 6: Block Press Crunch (in Dying Cockroach position)

    Station 7: Cinder Block Curl

    After knocking out two rounds of these, time was looking tight so we opted to run around the parking lot for Round 3, picking up the cones in the process.  No people or golf carts were injured that morning but we did manage to decapitate a cinder block.

    Mosey back to the flag for a COT.

    Always great to lead.

    Tool

     

     

     

  • Milestone Marsh Inauguration!!

    Even before the crack of dawn 4 warrior pax made a decision this morning to start their week off in beast mode!!! Before beginning I myself welcomed the eager eyes with an official introduction to the new AO of the northshore division. Going back to the basics fundamentals are key. And form is everything . So with that being said we bounced right into it!!

    01:00 push-ups to time or failure

    01:00 sit-ups to time or failure

    01:00 pull-ups to time or failure

    1 mile run (all in under 08:03!!)

    rince and repeat…( exclude the mile run)

    and for a small finale we circled up on the court for some time in some plank variations my count of corse was extremely slow (that’s so unlike me)  j-los 10 ic and heal taps 10 ic. COT BOM giving the man upstairs all the glory!

    On a side note every pax there has shown growth in some way shape or form. it’s awesome to see a man transform in front of your eyes..so guy keep showing up!! dig deep and give everything you’ve got!!

  • Newton, Euclid, Archimedes, Gauss, Descartes, Pythagoras

    What these men have in in common with each other, they most assuredly do not have in common with the Northshore Pax.  More on that later.

    Pre-Pre-Thang.  0600

    Ei’s personal goal of running 20 miles this week crept its way into the F3 workout this Saturday.  Our normal Pre-Thang 2 miler would have put your humble narrator 1 mile short of previously mentioned goal.  Consequently, a GroupMe pre-blast was, well, blasted…inviting one and all to get 1.1 miles in before the 0610 Pre-Thang.  Takers were Shooter, Turbo, and Splice.  Out to the yacht club and back.

     

    Pre-Thang.  0610

    Back to the flag after Pre-Pre-Thang to pick up the rest of the Pre-Thangers (can’t remember who all we picked up, so just imagine whoever you want here; it will not affect your experience as a reader of this backblast).  Two mile mosey to the West Side (till I die) of the lakefront.  During Pre-Thang, Grundy timed him self for 1.5 miles and came in at 26 minutes 42 seconds.  Not bad Grundy.  Keep it up.

     

    Thang.  0630

    Started out with a sarcastic disclaimer (would that make it a “claimer”???), wherein YHC declared himself a professional trainer, expert in all areas of medicine, and recited the Hippocratic Oath (that part is a lie).  Next, brief disclaimer and straight into:

    • SSH X 20 IC
    • IW X 20 IC
    • Mountain Climbers x 20 IC
    • Arm Circles x 20 IC
    • Seal Jacks x 20 IC
    • Windmills x 10 IC
    • Toe Touchers x 10 IC

     

    Mosey to the wall for:

    • Bulgarian Split Squat, each leg x 12 – Blackbird claimed he did not know what a “Bulgarian” SS was.  Suspecting jest and that no human could possibly be unaware of the BSS, YHC replied in similar jest that it was the same as a Regular Split Squat, but Bulgarian.  This jest volley was returned with confusion; therefore a description of the exercise in question was given, and Pax proceeded.
    • Freak Nasty’s (actually, Nasties) x 15 IC
    • Baby Box Jumps x 12 OYO – Splice assisted YHC in exercise name modification.  We came up with “Baby BJ’s”
    • Irks x 15 IC

     

    Mosey west for:

    Improperly described Route 66.  Shoulda been Route 55, however, please refer to preamble.  Route 66/55 consisted of:

    • 30 yard run to headless penis (you had to be there) for 1 burpee
    • 40 yard run to base of bridge for 11 Mountain Climbers
    • Back to you-know-what for 2 burpees
    • Back to start for 9 MC’s
    • ad infinitum (Another lie.  We didn’t really go on forever.  I mean, I have a job and a family. We just descended to zero.  Just wanted to use a little italicized Latin lingo)

     

    Mosey across bridge for:

    • Bizz Buzz – Without going into details, this was a total joke.  Penalty for an error in arithmetic by any one member of the Pax was declared to be 5 burpees for the entire Pax.  We never made it to 50, but we made it close with the aid of some assistance (read: cheating).  Cumulative penalty assessed on the Pax equaled 15 burpees.  The Pax was simply unable to muster much morning mathematical manpower.
    • Hip Slappers x 20 IC
    • Jack Webbs.  1:3 Ratio from 10 to 1

     

    Back to flag for ninety seconds of Mary:

    • Flutter Kicks IC.  At count 3 we had a request for Fondas.  Count halted immediately at 4.
    • Fondas x 10 IC

     

    Countorama, Nameorama, Announcementorama, Prayerorama, Coffeteriaorama.

     

    Ei

  • Summer Series Aquatic 2 Mile Run

    With the last Summer Series event canceled due to weather, F3 Nation awaited the word from the NOTC on “weather or not” this event would take place.  The skies had opened for most of the day over City Park, so it could have gone either way.  The word came that it was a go, and there was much rejoicing!
    Six Men of F3 converged upon City Park intent on taking the top six spots this day.  Unfortunately, the path had so much standing water that it could have qualified as a triathlon course.  During the race, YHC experienced a shoe failure that set me back to a 9:00 mile pace, as there was never any doubt that YHC had it locked up before that unfortunate mishap…..
    Cowbell most likely ran an extra three or four miles to get around the standing water. He likes to keep his feet dry.
    SOGO enjoyed running alongside his daughter for her first ever Summer Series event, so he gave up one of the top spots for a good cause.
    Surely the top three trophies went to the other F3 PAX!
    As always, the fun is at the finish line.
    Roots slowly sipped a Grapefruit beer, attempting to pass it off to anyone that would take it, and all six of us enjoyed some great F2. Tool enjoyed some sort of vegetarian wanna be rice concoction with shrimp, courtesy of the Power Mile Club. Bad Moon and YHC were not as impressed with it, at least not when Jambalaya Girl is on site!
    There’s one more Summer Series Event left, hope to see you guys there!

  • Amnesty Mountain

    My driver got me there just in time to run up to a group of men filled with anxiety, mixed with fear…and proclaim the disclaimer.  Mosey.  Hey look!  Hawg rolled in hot as usual.  We picked up Shorty on the way…  We circled up on what is claimed to be the nicest patch of grass in the city for the warmup COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mountain Climbers x 20 IC

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

    -J-Lo’s x 20 IC (fka Pickle Pounders)

    We moseyed  to the mountain.  Two columns for an Indian Run to the top.  Now that we were warmed up, 11’s:

    -start with 10 burpees, run down the ramp for 1 crossfit merkin (hands up Seamen), back up for 9 burpees…..etc….  After some of the speedsters finished and planked, I called it and we headed down the stairs to the row of benches.  YHC is headed to the beach tomorrow so all worked on triceps.

    -Dips x 20 IC

    -Left Leg Step-ups x 15 IC

    -Incline Merkins (Irkins?) x 20 IC

    -Right Leg Step-ups x 15 IC

    There was some time left for Mary so we headed to the nicest grass in the city, if not the world (sic):

    -LBC x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter Kicks x 20 IC

    -Wife Pleasers x 20 IC (an Amnesty classic…and a strictly no eye contact event…that means you Yankee).

    We got back to the SF just in time.  Countoff (21), explained namerama to the two FNG’s and named them (welcome Sunshine and Candygram), announcements and a prayer.

    Thanks for letting me lead for the fourth time during my Birthday Week.

  • I get by with a little help….

    I’m certainly no Walleye, but guess I’ll do….

    Quick Warmup….

    SSH X 35

    IW X 25

    AC X 15F/15B

    WM X 20

    Now for the real stuff….

    Lunge walk 25 yds

    8 ct bodybuilders X 30

    Lunge back

    Monkey Humpers X 30(single count)

    Lunge back

    8 ct BB’s X 20

    Lunge back

    MH X 20

    Lunge back

    8 ct BB X 10

    Lunge back

    MH X 10

    “Looks like it’s going to be a lower body workout, guess I’m changing my Sat plans” mumbled Kimmy Chi with the Deet spray…

    Jack Webb

    Merkin X 1

    Air press X 2

    Merkin X 2

    Air Press X 4

    Blah, blah, blah

    Merkin X 8

    Air Press X 16

    Dips X 20

    Derkins X 15

    Erkins X 12

    On your six…

    LBC’s X 30

    Am Hammer X 15

    LBC’s X 20

    AH X 10

    LBC’s X 10

    AH X 5

    “I got one, I got one!” Yells he who covers three shifts

    Bucket!  I guess I’ll carry it….

    Bucket(sand/water) carry for 60 yds

    Dying Cockroach X 20

    Bucket carry back

    Quick announcements sans Amnesty

    Brief prayer

    Thanks for joining.

  • Legs, Shoulders and Chest – Oh My!

    05:25 – YHC rolled up to the AO and 2 PAX were ready and waiting.  Jam the flag into the hardest clay in St. Charles Parish and get started. The disclaimer was a little extended and thorough, because I knew what was planned for them, and the PAX really should be aware of how little they should trust me to not destroy their shoulders and quads.

     

    I had a nice little beatdown programmed, so I wanted to make sure that I had them stretched and warm, but not too tired.  Just wanted to keep it simple.

    Arm Crosses & Arm Circles just to get their attention.

    10x Mountain Climbers IC, FoF!

    10x Goofballs IC, slow.

    10x Goofballs IC, fast, to lighten the mood.

    Plank complex – starting at high plank, to cobra, to high plank, to pigeon pose on the left, back to cobra, back to plank, to pigeon pose on the right, back to cobra, to high plank, to Annie Planks on the left and right.

     

     

    Mosy to the PlayStation, (cool name Terabyte), but turn to the bleachers for

    The Thang

    3 Rounds each of:

    Aiken Legs: 20 Box Jumps, 20 Squats, 20 Lunges, (10ea leg) & 20 Split Jacks

    ATM’s: 15 Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins

    Ascending Testicles: Legs at a 15 degree angle, 10 Derkins, then legs at a 45 degree angle, 10 derkins, then, BTTW, 10 derkins.

     

    Walked back to the track and took about 20 steps back to find a nice starting point to sprint AYG back to the flag, 75 yards or so.  Good Times

     

    Mary:

    American Hammers 15 IC

    Box Cutters, 10 IC

    Bay City Scissors, 10 IC

     

     

    Countaroma, Namearoma, Intentions.

    Prayer for the PAX and a few special intentions and back to our week.  Thanks for showing up gents.  It’s a privilege to beatdown with you.

     

    Moleskine:

    Nih has made 3 beatdowns in a row, since he was an FNG. The man is showing some determination. Great job!