F3 New Orleans

Category: Backblasts

  • Lundi Gras

    Mardi Gras has taken over the city, but six men wanted to burn off some king cake they ate/will eat this week.  So lets get to it, but first:

    DISCLAIMER

    The Thang

    Mosey over to the rock pile, grab a friend, and then over to the playground.

    COP #1: Warmup

    20x Rock Jacks IC
    30x SSH IC
    15x Low, Slow Merkins IC
    20x Kettlebells IC
    15x Slow Parker Peters IC  (See Rudy, no Low in there)
    20x Mountain Climbers IC

    Grab rocks, set them down near the fence, and find a buddy:

    Pax 1: Run a lap (timer)
    Pax 2: Throw rocks over the fence (5 at the start – 8 at the end) #rockcrushers #TheSkinnyGoals
    Pax 3: Two Pullups / 5 Merkins

    Did 2 rounds of this, then left our rocks and moseyed to the bleachers at the track.  Split into two teams.

    Pax 1: Stadiums (well, short stadiums) – three times up at each handrail #safetyfirst
    Pax 2: 10 Flutter Kicks / 5 Hello Dolly

    Did 3 rounds of this.  Round one was running stadiums; Round two & three was jumping up and running down…remember the disclaimer.

    Mosey back to the rocks for another round of the first circuit. Once done, dropped our rocks off, and ran to the flag…two minutes left, so:

    COP #2: Merkins / Squats

    10x Merkins IC
    10x Squats IC
    10x Merkins IC
    10x Squats IC

    Held the COT, where we had the countoff, nameorama, and prayer.  Happy Mardi Gras Everyone!

    Moleskin

    Tclaps to Kim Chi! He is still perfect. I think today was 49… he gets “respect” tomorrow!

  • Leg-Towner

     

    Another beautiful morning seeing the sunrise!  YHC brought his TRX gear and prepped the PAX for a great workout and to pick up a big rock.  We did a short mosey to the area by the tennis courts and did the COP in cadence.

    30 x SSH, 20 x High Knees, 20 x Butt Kicks, 20 x Hacky Sacks, 20 x Eric Heiden’s, 20 x Imperial Squat Walkers and 20 x Plank Jacks.

    After the COP, we picked up our rock for the Main event # 1

     

    MAIN EVENT # 1

    2 rounds – Hold rock and lunge 10 steps out and 10 steps back.  25 Overhead Press with rock

    2 rounds – Hold rock and lunge 10 steps out and 10 steps back.  25 Bent Over Row

    2 rounds – Hold rock and lunge 10 steps out and 10 steps back.  25 Squats

    Whewww!  I was gassed.  Bubba gave us a 30 count and we headed to the play structure and headed over for Main event # 2

     

    MAIN EVENT # 2

    The pax split up into five groups of two as I set up the TRX for the Body Rows.  2 Pax did 20 Body Rows as the timer while the rest of the PAX did, Wife Pleasers (feet) on a bench, Atomic Pushups on the swings, LBCs and Dead Hangs.

    With 2 minutes left, we brought our rocks back and did 10 x IC Boo Boo Merkins (right leg) and 10 x IC Boo Boo Merkins (left leg).

    Countoff

    Namerama -Torque EHed his brother-in-law S. Brett Morris (Putt Putt).  Way to go Putt Putt!

    COT – So thankful to be able to lead my third Q this week and T-Claps to Kim Chi for the streak!

  • You too, can do 300 merks! (almost)

    After getting behind on my F3 time this week, Reluctant Yankee asked me in a weak moment if i could Q WPM this Friday…  Knowing I would have a late Thursday night, I said absolutely, knowing it would MAKE me post….

    I figured what better than having the uptowners join YHC in the #300for30, at least for one day.  it’ll at least help (or hurt) with cooler carrying and 12 oz. curls this weekend.  So the goal was to complete 300 merkins in 45 minutes time, completely doable.

    Lets get moving…. but first, DISCLAIMER.

    Mosey to the Loyola Lawn for:

    COP #1) WARM UP

    • Merkins X 10
    • SSH X 20
    • Imperial Walkers X 20
    • Smurf Jacks X 20
    • Peter Parkers X 20
    • Hillbillies X 20
    • Plank Jacks X 20

    Mosey to the foot of WPM.

    Sprint up on the inclines and do below exercises on the straightaways, staying together as a PAX.

    • High Knees
    • Karaoke (switching half way)
    • Butt Kicks
    • Jog
    • Skipping High Jumps

    Once at the top, time for a little game of Blackjack on the highest incline level of WPM.

    Reps must always equal 21 between Merkins & LBCs

    Starting with 20 merks at top, running down to next level- 1 LBC, run back up – 19 merks, and so on

    This was a tough one, tclaps to the PAX for pushing through and finishing the entire workout, with no time to spare.

    Total merkin count: 230.  Although it wasn’t 300, 230 is nothing to be ashamed of.  Next time, ill do less of a warm up and throw in some jack webbs and that should do the trick!!

    Mosey back to flag for COT.

    Hope everyone has a safe and enjoyable Mardi Gras!

    -Cowbell

  • Pre-Blast – Convergence to HONOR our Brother Dipstick – March 4, 2017

    On Saturday March 4, 2017, the #HIM of the GrandStrand will converge and post at 0700 at #Warthog to HONOR our Brother, William “Willie” James Pederson – aka Dipstick

    Billboard will be on Q.  Other AO’s here will be closed.  Please post at #Warthog
    If you are visiting in the area, please join us as we HONOR and REMEMBER our Brother

    William James Pedersen
    Myrtle Beach, SC
    William James Pedersen, age 34, passed away, Tuesday, February 22, 2017 at Grand Strand Regional Medical Center.
    William was born in Myrtle Beach, a son of the late James Pedersen and Sharon Fuller Fletcher. William was a US Army Combat Veteran and a small Business Owner. He will be truly loved and missed by all.
    Surviving are his wife: Melissa Pedersen; two sons: Christian Pedersen and Luke Pedersen; brother: Rusty Pedersen and a number of nieces and nephews.
    A memorial service will be held at a later date.
    McMillan-Small Funeral Home is in charge of arrangements.
    An online guest book is available at www.msfh.net

    Date: Saturday March 4, 2017
    Time: 0700
    Where: #Warthog – Market Commons, Myrtle Beach

  • Back to the blast

    YHC has taken an unintended hiatus from writing back blasts. Apologies to the pax. So this BB shall encompass all the beat downs that have occurred to the best of my knowledge that have not been recorded. This is all from memory so please excuse missed members from the pax and other alternative facts.

    2/21/17: location = mandeville trailhead
    Pax: chewy(Qic), EiEi, sea bass the thang: ran fartleks in the rain…

    2/18/17: location = lakefront
    Pax: big fish(Q), turbo, tanked-up, beast, chewy, grundy(fng)
    the thang:
    gros poisson Brought the biggest weinke in F3 history, combined with turbo’s “10” minutes of AMRAP at Rips laying down an epic beat down that left the pax sore and grumbling.

    2/14/17: location = mandeville trailhead, pax: nacho(Q), big fish, chewy, sea bass, choppa(Fng)
    The thang: nacho returned for a QVC inspired workout, with a lot of home exercise equipment and not a lot of running.

    2/11/17: location = lakefront
    Pax: chewy, EiEi, turbo, tanked-up and Toots
    The thang: Toots returned lean and mean for a round robin style Q where tanked up tried his best to kill the pax with an onslaught of burpees, box jumps

    2/7/17: location = mandeville trailhead pax: chewy, nacho, big fish, EiEi, sea bass
    The thang: either Ei or chewy Q’d
    There were some sprints and a lot of ‘nacho planking’ involved… that’s all YHC can remember.

    Welcome Grundy and Choppa to the pax!
    Congrats to Burgundy on the new baby girl!
    Prayers for Toots and his wife Amber.

    Again apologies for the lackadaisical back blasting. Plan to see better communication by YHC to help the pax grow in 2017.

    Also sign up now for Tough mudder
    March 18th, don’t let the elder statesman of the pax (turbo and tank),show everyone up by being the only representatives!

    Cheers!
    Chewy

  • “I am tomorrow, or some future day, what I establish today. I am today what I established yesterday or some previous day.” ― James Joyce

    A Pax of four showed up today, Our fearless leader TurboTax could not make it for Q…something about his fitting appointment for the REX ball. Whatever… so this second-stringer had to Q on the fly.

    here’s how it went:

    salutations

    short disclaimer

    warmup
    20xIC side straddle hops
    20xIC arm circles
    20xIC imperial walkers
    20xIC toe touches
    20xIC hillbillys
    20xIC mountain climbers
    20xIC imaginary kettle ball pickups, alternating leading leg
    20xIC one leg lunge with back leg up on bench, alternating leading leg

     

     
    mosey to the school board building (Taj Mahal) parking lot
    run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
    10xIC leg swings left to right, right leg
    10xIC leg swings left to right, left leg
    run the parking spaces, ladder sprint up 2 spaces, backpeddle 2 spaces, repeat for 4,6, & 8
    10xIC leg swings front to back, right leg
    10xIC leg swings front to back, left leg

     

     
    mosey to the front of the Taj Mahal
    circle up by the flagpole – step back to the outer edge of the circle
    one leg bearcrawl, with right leg up in the air, bearcrawl hop forward to the flag pole,
    do one merkin
    one leg crabcrawl, with right leg up, crabcrawl hop backward to edge of circle,
    jump up and run the stairs, up and around and back
    rinse and repeat with left leg up on the bearcrawl and crabcrawl

     

     

    mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
    run backwards half up the first floor ramp
    turn and sprint up rest of the way, stop and do five burpees
    jog across the second floor ramp, stop and using cement walk, do a compass derkin, with 5 derkins every 45 degrees, so basically,
    your feet stay in position while arm walking to the left and right
    run backwards up third floor ramp , turn and sprint up rest of the way, stop and do five burpees

    on the top deck of the parking garage
    sprint across the width of the deck, then 10 merkins
    sprint across the width of the deck, then 10 derkins
    sprint across the width of the deck, then 10 erkins
    sprint across the width of the deck, 10 count

    down the stairs to the “Noodling for Rats” ledge
    5 pull-ups, 25 curb hops
    repeat

     

     
    mosey to the front of the St. Tammany Parish Courthouse
    circle up around the flagpole, merkin and bearcrawl around clockwise, merkin and bearcrawl counter-clockwise

     

     
    mosey back to the trail head

     

     

    mary
    20xIC Jane Fondas
    10XIC V-ps

     

     
    count-o-rama, lead-out prayer by Tanked-Up, we bid adieu, we “establish” our day

  • Lafitte’s Plunge Cancelled? Not!

     

    I woke up looking to give my body a break and do a little swimming instead of the H8 workout going on at Okwata.  Being a little beat up, a swim would be a great recovery.  Rolling into the Aquatic center at UNO around 5:28 am, I saw Maverick moseying up to the front I but didn’t see any other PAX or the Q’s vehicle.  Must be running a little late, or so I thought.

    When Maverick and I got to the outdoor pool, the gates were locked and things didn’t look so good.  No Q and no access to the pool!  What the $%##!  After a few moments, the facility person made his way out and apologized for being late and opened up the gates to the pool.  Wheww!…Hmmmm…still no Q.  Well, because we are leaders, we lead!  YHC came up with a quick 1700 meter (1.056 mile) swim workout.

    200 meter warm up

    4 – 50 meters / 1 minute (Basically swim a 50 and if you have time left before a minute is up, you take a break and go again when the minute is completed.  This proved a little too ambitious)

    8 – 50 meters / 1:05

    4 – 100 meters / 2 minutes

    2 – 200 meters

    100 meter cool down

    Finished with the namerama and the COT.  The substitute Q wanted to share something that helps us (Gen Xers) have perspective.  With all the places we have gone and things we have done in this life, It is of extreme importance to know where you are heading when this life is over.  I referenced the prophet Jeremiah’s writings from Jeremiah 9:23-24.

    Thus says the Lord: “Let not the wise man boast in his wisdom, let not the mighty man boast in his might, let not the rich man boast in his riches, 24 but let him who boasts boast in this, that he understands and knows me, that I am the Lord who practices steadfast love, justice, and righteousness in the earth. For in these things I delight, declares the Lord.”

  • Rain and more Rain

    When YHC got up and looked at the radar, there was green and yellow all around.  Being the Q, I couldn’t fartsack so I had to put on my ‘Big Boy’ tights and get going.  After riding a mile to the start, I was hoping no one would show up but in the distance, I saw my faithful friend (Woz).  When I reached him, I was thinking he was crazy to come out but aren’t we all.  After the namerama and COT, we were off but not on the Metaire Lakefront due to all the construction of raising and widening the levee but on the New Orleans Lakefront.

    As we got on our way east to Landry’s Seafood, I could only think of the wonderful thoughts of cycling in a steady rain and darkness.  Unfortunately, the thoughts weren’t of joy and happiness that we still have the physical ability to pull this off but of but slips, crashes and suck.  The route is filled with small hills going over the levee and the one large bridge at Bayou St. John.  As we muddled through the 12 mile ride out to the Seabrook bridge and back, we said our silent goodbyes till next time.  See you out in the dry gloom next week!

  • Mistakes Were Made

    YHC arrived 5 minutes early by bike. Since the Mardi Gras holidays are upon us, we need to make every effort to increase the RRR miles.  YHC’s last post till March would be at Lafitte’s Plunge so painment is important.  The Disclaimer was given “I’m not a personal professional trainer, modify if needed.  This is F3?”  Mosey to the track and lineup.

    Warm Up

    • High Knees there, Butt Kicks Back
    • Frankenstein Walk There, Lung & Stretch back
    • High knee/Kick Back there (the lights came on for the entertainment of others) Scoop back

    Mosey to Henry Davis Dr/610 for Super 21, 11, Until the 6 finishes 11, Until the Q falls off the curb and sprains his ankle

    • 1 Merkin, Run under 610 and back up, 1 Sit up; Run under 610 and back up, 2 Merkins; Run under 610 and back up, 2 sit ups; etc until you reach 21, 11, the 6 gets 11, the Q falls

    At this point, YHC was left for dead at the bottom of the underpass. Fortunately, Tool stayed behind to ensure that no surly person would take advantage of the injured Q.  The two PAX did several Mary exercises to pass the time.  YHC did LBC and Tool did a variety of different exercises.

    Meanwhile, the PAX moseyed back to the flag to get a vehicle to save their fallen Q, who was lying on the ground in pain.   Rather than come back immediately, YHC was told there were burpees, namorama, and COT.  Must have been nice…

    Moleskin

    • TClaps to KimChi. Keep it up brother!
    • Dr. advised that I can swim and ride but running should be limited for 4-6 weeks.
    • Thank you Tool and Rudy for getting YHC home safely
    • RRR is still accepting donations.  Please consider. (https://www.crowdrise.com/f3-nola)
    • I know I missed someone, please let me know who.

    Thanks for letting me lead! Humbly Yours,

    Da Parish

  • Fartsacker Rehab is now Open!

    Are you down on yourself for missing too many glooms?  Are you tired of your fellow Pax getting on your ass too much? #2ndF  There is now a chance for you to break that trend… and it’s called Fartsacker Rehab.  Not the noun kind of rehab, but the verb form:

    • rehab (verb) – rehabilitate or restore

    Like the ancient quote from Confucius, “The best time to plant a tree is 10 years ago. The Second best time is now.” Fartsacker Rehab allows you to break the trend of Fartsackerism, and it jump starts you on the path of taking your DRP.

    Now for the launch details, a record showing of 2 Pax gathered around the Foundry.  Cowbell told me he just finished his merkins for the day #300for30! (Tclaps).  Little did he know what we were about to do… brief Disclaimer…

    The Thang

    Mosey over to the pullup bars.

    The “Murph”:

    • 100x Pullups
    • 200x Merkins
    • 300x Squats
    • 2 mile Run

    We divided the pushups, merkins, and squats into 20 rounds.  Ran a half mile after 5 rounds, then ran a mile and a half after we knocked out the other 15 rounds.

    Listened to music while we got to work.. you know, us millennials have our ways.  Had the COT around Cowbell’s Truck.  Mission Accomplished!

    Moleskin

    Cowbell’s Merk count is 500 after this one.  His chest is going to pop!

    Fartsacker Rehab is going to be flexible with the day of the week, but we will hold the time (6pm) and place (The Foundry – City Park) steady for now as we work through it.  The goal is to have any Pax who is feeling frustrated with fartsacking to lead an afternoon beatdown for the NOLA Pax….whenever they want!  We will communicate future date, time and destination information on the Groupme App here