F3 New Orleans

Category: Backblasts

  • Rock Out With Your Block Out

    Despite being the middle of December, the PAX was met with a summer-like temperature and long sleeves were nowhere to be found.  Many Saturday regulars trickled in along with a few new faces including Einstein from the Northshore and two FNGs courtesy of Triple Shift.  The PAX started with a dozen but quickly grew to 15 when a few not-so-punctual guys rolled in hot.  This was YHC’s first Saturday Q in five months so several ideas had been brewing which were narrowed down to another cinder block showdown.  After the disclaimer, we were off in a mosey to the Great Lawn for the Warmup, all in cadence:

    SSH x30, Windmill x20, Arm Circle x20, Peter Parker x20, Plank Jack x20, Low Country Crab (or Crab Cakes?) x20

    Mosey over to the field across from the Big Foundry where YHC had his truck positioned with a pallet of cinder blocks.  This block party would be limited to the half sized variety (18lbs) since inventory was low on the full sizes blocks.  The smaller blocks allowed a different mix of exercises which meant YHC was new to some of these.  Each PAX grabbed a block and circled up for the following:

    COP #1:

    Elf on the Shelf R-L x20

    Squat Block Swing x20

    Merkin w/RH on block x20

    Elf on the Shelf L-R x20

    Squat Block Swing x20

    Merkin w/LH on block x20

    Going by the soreness in YHC back as he types this, the demostrated form could have used some improvement.  Sorry for any tweaked muscles cause by this.

    COP #2:

    Pair up in a line for:

    PAX #1 grab both blocks and lunge walk while farmer’s carrying the blocks to the designated palmetto tree aka “Arecaceae” or whatever the Yale guy said (50yds away?), crank out 10 burpees, and farmer’s carry back (no lunge).  PAX#2 run to foundry, crank out 10 pullups, and run back.  Flip flop, plank and wait for the six.

    Repeat circuit for round 2 with farmer’s carry (no lunge) with block lift there and back with 10 burpees in the middle.  Flip flop with run and pullups.  The forearms were feeling it at this point.

    COP#3:

    Circle up for:

    All PAX shoulder press block while one person drops for a burpee going around counting up to 45 (15 PAX, 3 rounds totaling 45 burpees).  This had some shoulders screaming.

    Repeat circle with block curls and burpees counting up to 45.  T-claps to Bubba for pushing hard and displaying a very intense game face.

    COP#4 w/Mary:

    Russian Twists w/block x20 IC

    Flutter Kick (holding block 6″ above sternum) x20 IC

    Cockroach Crunch Block Press Supreme x20 IC

    Wife Pleasers w/ feet on block x20 IC

    Hello Dolly (w/ block 6″ up) x20 IC + x5 for surprise lagniappe

     

    Mosey over to the the Museum ledge with a few minutes left for COP #5:

    Dips x20 IC, Box Jumps x10 OYO, Dips x10 IC

    Mosey back to the flag where we knocked out an abbreviated version of the plank routine known as “The Rotisserie Chicken” (compliments of Marlin).  Finished one minute in to overtime.

    Note that Hawg pulled a LIFO (Last In, First Out) and ducked out….guess he wasn’t up for any small talk that morning.

    Solid COP including a rather thorough naming process for the two FNGs.  YHC thanked the PAX for keeping me on track the past six months as my son w/special needs was away from home and our family went through a whirlwind of events.  The morning workouts are a good form of therapy for such things and helped YHC stay healthy both mentally and physically.  Thanks for the prayer intentions throughout that time.  My son is now back home and doing better.  Also prayed for Mason, those battling cancer, and the many less fortunate children not just locally but throughout the world.  T-claps to the guys who stuck around for some F2 coffee and our favorite waiter Mike.

    Thanks for letting me lead and sorry again for any sore muscles.

    Tool

     

     

     

  • Uptowner 12/16

    YHC joined with Triple Shift and Duct Tape for a good ole no-frills uptowner.

    Disclaimer and begin.

    Warm Up COP

    IC
    SSH x 30 (HVAC joined mid-stream)
    Don Quixote x15
    Peter Parker x 15
    Mountain Climber x15
    Parker Peter x 15
    Arm Circle x 15 one-way and then 15 the other way.

    Grab a big rock so you can chest press and make it count. Also grab smaller rock for rock lunges.

    Lunge Rock 11’s

    Start 10 Rock chest press one side, then 8 overhead rock lunges, then one curl. Increase curls and decrease presses always equal 11.

    Take big rock to bleachers.

    All IC

    15 shoulder presses.
    15 curls
    15 bleacher press
    20 calf raises.
    Repeat

    Send big rock home.

    Mary
    Lunge Rock Twists x15
    Russian Rock Twists x15
    Roll -Up Rock Extensions x15
    End with Dolly-Flutter-Rosita Combo 15 each.

    Send your little Rock home.

    In COT, Hawg made his appearance. Rudy even told me next day he was in the area. So, maybe count him too?

    Solid work-out to lead into weekend!

  • Opposite Way Monday

    YHC, Amnesty, Triple Shift, and Rudy found themselves on the wrong side of the tracks this morning and were delayed by the train. Just when we were about to circle up and plank and wait for the train, it passed and we ran to the flag about 5 minutes late with warm-ups already proceeding.

    This backblast is very overdue by a week, and I can’t remember much of what we did. Let’s just say we ran opposite way around Pontiff doing various work-outs on the way, all without touching a rock!

  • Wolfpack Mountain with the Reverend

    Weather: A brisk 48deg and clear sky. Run to 6th floor via steps and backward run up the top ramp, sprint to back of the deck.

    Warm Up:

    • Side straddle hop (20x)
    • Imperial Walker Squats (20x)
    • Monkey Humpers (20x)
    • Burpees (10x)

    Run down, bear crawl up

    Mary:

    • X-Factor V-Up (30x)
    • LBC’s (20x in cadence)
    • Pretzel Crunch (20x Both Sides)
    • Protractor (1 minute)
    • Rosalita (20x)

    Go down and back up in Joe Hendricks (reverse bear crawl) up the top ramp, sprint to back of the deck.

    Shoulders:

    • Dancing Bears (20x)
    • Plank Compass w/ Merkins, Shoulder Taps, Side Planks
    • Sun Gods (20x)
    • Moraccan Night Club (20x)

    Down and back up in side shuffle left and right up the top ramp, sprint to back of the deck.

    Legs:

    • Dan Taylor (1Squat:4Lunge down)
    • Frog jumps back
    • Daft Punk (5x)
    • Dan Taylor down ramp to level 6.

    Run down and Back to the flag.

    Circle up and name our FNG, “Bunyans” because the guy is a giant like Paul Bunyan.

    19 pax total for some punishment. The reverse-bear-crawls up a ramp will not be forgotten.

  • One for the Gipper

    Another week, another gloomy Wednesday under the Gipper’s gaze.  And while there may have been very little light, 4 PAX showed up to bring a little heat.

    Warm-Up: Seal Jacks, Windmills, Squats, Mountain Climbers, Slow Merkins, all 20x IC.

    The Thang:

    Mosey to the front of the Justice Center for a set of 11’s: 10x Freak Nasties, up the stairs for 1x alternating shoulder taps (at a four-count), and back.  All the way to 10x shoulder taps, on some sandpaper concrete that took a layer of skin off YHC’s palms and revealed what 17 years of computer work does to a man’s hands.

    Circle up at the veterans memorial, where 3 PAX held an Al Gore while one did 10x squats, 10x Air Presses, rotating around the circle until completion.  Then drop to hold a plank while one PAX did 10x merkins, again rotating through.  Finished up with the Al Gore routine one last time.

    Mosey over to the parking ramp for a few sprints: Sprint up and down the first ramp, 20x SSH IC, lunge walk up to middle level.  Sprint middle level and back, 15x Parker Peters, then a reverse jog to next level.  Sprint to top and back, 15x Peter Parkers, light jog up to the top.

    Circle up for bent leg scissor kicks, straight leg scissor kicks, Dollies, and Putins, all 20x IC.

    Down one level to the rats ledge for 10x knees-to-chest, drop down for 20x squats.  Again, 10x knees-to-chest, 30x squats.

    Mosey back to shovel flag for burp n’ merk AMRAP until time ran out.  Looks like Saturday at the lakefront will be a round robin Q, so have a few suggestions ready.

  • Timer Hate

    Seven men gathered around the VSF, cuz Shorty didn’t show…again. DISCLAIMER and let’s mosey. Welcome Mr. Awesome, glad you could join us. In a field on the way to the Baby Foundry we circled up for a Warmup COP…:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea dir)
    -J-Lo’s x 20 IC
    Let’s head to the Baby Foundry…I was told we missed a puddle on the way. Five stations; hang with knee ups, slow deep squats, pull-ups, box jumps, dips/flutter kicks. Two rounds on the timer; one minute of exercise and 15 seconds of rest. Divide the group, four to each bench. 10 shoulder taps, bear crawl to other bench and 10 T-merkins. Head back to the foundry for another two rounds on the timer.
    Let’s mosey back to the VSF. This time we hit the puddles we missed.

    Countoff, namerama, announcements, shoutouts, prayer. Thanks for letting me lead.

  • #PreBlast – Around the Fly 3.0

    2nd Q in a little more than a week.  It’s been steadily raining for the past few hours, so the group may be a close knit one in the gloom tomorrow.  Here’s how it should go down at 0530 at The Birdcage.  We’ll do a lap around the Fly + a little lagniappe back in Audubon Park if we have time:

    THE THANG

    Run to Hyams Fountain for…

    Warm Up

    • 20 x SSH
    • 20 x Hillbillies
    • 20 x Low Slow Squats
    • 20 x Shoulder Taps

    …then Indian Run to the shelter @ the Fly…

    and do some BLIMPS
    … then Indian Run to the Labyrinth for…

    • 15 x Flutter Kicks
    • 15 x Hello Dollies
    • 15 x LBCs
    • 15 x LBTs
    • 15 x Russian Twists
    • 15 x Dying Cockroaches

    … POW Run to Peristyle…

    • 10 x Hail Marys
    • Count up to 10 (5?) Double Merkin Burpees

    …then Slow Mosey back to base for COT.

    Here are a few more prostrations (part 2 of 3):

    I prostrate in repentance to…

    • all those whom I have harmed through fits of anger.
    • all those whom I have harmed through arrogance.
    • all those whom I have harmed through my jealous thoughts.
    • all those whom I have looked down upon.
    • I prostrate for poisoning other beings through my mindless materialistic overconsumption.
    • I prostrate in repentance for conceiving of this world only through the lens of my ego.

    Amen.

     

  • 610 Stomp #69

    Yeah, yeah… YHC finally posted in the gloom… Rudy, Amnesty and Tool led the talking like this:

    The Simpsons homer simpson season 6 episode 16 6x16

    Not saying it wasn’t deserved.. this is the beauty of the 2nd F.   Let’s get to it, but first:

    DISCLAIMER

    The Thang

    We went the Bayou St. John route and turned around after 15 min to get in some track work. Rudy, Tool and YHC made it to Orleans Ave (3.15 miles roundtrip).  Amnesty, Da Parish, and Puddles kept on running out after the 15 min mark… not sure where they made it to.

    At 0600 hrs, Rudy, Tool and YHC started our laps around the track. The routine was simple.  Accelerated Sprint (start with slow jog and finish with sprint) the 100 m straight runs, and walk the curves.  We got around the track six times.

    With 2 minutes to spare, the track group moseyed to the flag to meet up with our distance runners, where we sealed the deal with 10x Burpees OYO and held the COT.  Thanks for letting me lead!

    Moleskin

    Tough Mudder is March 18th… all you have to do is sign up!

  • FNG – Finally!

    12 PAX posted this morning, after EHing a FNG one PAX member almost failed to post. Mosey around the track to a fresh grassy knoll, watch for landmines as the ducks scatter. Warm up:

    • SSH IC x20
    • Imp Walker IC x20
    • Plie’ IC x10 by 4
    • Superman IC x20
    • Peter Parker IC x20

    Mosey to the push up bars for a station rotation. Rows, Al Gore, Merkin, Burpee (10 count on Burpee)

    Indian run further along the track for a mini Mary:

    • Rex T. Twist IC x20
    • LBC IC x20
    • LBT IC x20
    • V-UP IC x12

    POW Run to the bathrooms in the front of the park:

    • L leg power up IC x20
    • Dips IC x20
    • R leg power up IC x20
    • Decline Merkin IC x20
    • Repeat and substitute incline for decline on rd 2

    Mosey back towards flag but first more mary:

    • Hello Dolly IC x20
    • Plank Walk IC x20
    • Flutter Ficks IC x20
    • mini plank o’ rama

    Sprint/jog on the walking man icons back to the flag to welcome a FNG who owns a brewery, welcome brown bag, I vote next Christmas after party is at the brewery!

  • Winter is coming…

    Or, Winter finally came to the lakefront and, hovering just above a crisp 30º, the six PAX responded with ease.  It turned out to be a perfect morning even without a pair of gloves, and YHC’s sophomore effort at Q was slightly more successful than the first, with at least two members grumbling in the first half hour.

    YHC missed the mile and a half warm up run, so the shovel flag warms ups were a quick 20 SSHs, 20 Imperial Walkers, 20 alternating shoulder taps, and 10 slow merkins all IC.

    The Thang:

    Mosey to RIPS for 8 minutes of AMRAP in honor of Blackbird, who we all hope will be returning soon: 20x forward-facing Rocky Balboas, up and over the stairs, 20x lateral Rocky Balboas, up and over, etc. until time ran out.

    Mosey to the seawall for a set of 11’s: 10x Freak Nasties, jog to street for 1x Frog Jump forward and backward, jog back, all the way down to 1x FN and 10x Frog Jumps.

    Then over to the gazebo where 5 PAX held a downward plank while one ran the perimeter and returned to tag the next guy in.  This turned out to be so popular we reversed directions for another round.

    Back to the seawall for some Bulgarian split squats: 10x left leg, 10x right, lunge walk halfway to the street, jog to the street and back to halfway point, then lunge walk the rest of the way back to the seawall.  Rinse and repeat 3x.

    After some confusion on the starting and stopping points, PAX did a set of sprints, 10x merkins, sprint, 10x parker peters, sprint, 10x peter parkers.

    And finally, about half of Chewy’s famous butt routine: 15x Jane Fondas left leg, 10x quick left leg pumps, 15x JF’s right leg, 10x quick right leg pumps, 20x Dollies, flop over onto stomach for 15x scorpion kicks followed by 10 second hold of superman, 15x scorpion kicks followed by 20 seconds of superman, and time ran out.

    Back to the shovel flag for count-o-rama, name-o-rams, and prayer.  It should also be noted that just when we thought the lovely ladies had abandoned us for the cold, one turned up with a singing plant and some free banana nut bread to make it a perfect morning.