F3 New Orleans

Category: Backblasts

  • Chili’s Didn’t Strike Back VQ

     

    Friday November 11 at Wolfpack Mountain and the morning was nice and cool and I was out on my VQ.  I made a point not to eat at Chili’s, since that took me out on my first scheduled VQ.

    Started out on a mosey down St Charles then began our warm up.

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Seal Jacks x 20 IC
    • Shoulder Taps x 20 IC
    • Burpees x 10 on your own

    I realized I can’t count to 3 or have much rhythm after the warm up so we proceeded to the Parking Garage.  We ran up the garage and performed Squats x 10 at first landing, then Merkins x 10 at second landing, then Side Lunges x 10 at third landing and repeated until we reached the top.

    At the top we had a 20 count then we performed

    • LBC x 20
    • Russian Twist x 10
    • Dying Cockroach x 10

    Then ran down stairs to next floor and POW ran up to top floor repeating twice.

    After two sets we had a 20 count then Indian Run to the bottom of the garage and met up at the benches outside the garage.

    At the benches we performed the following:

    • Incline Merkins x 15 IC
    • Right Leg Step Up x 20 IC
    • Dips x 15 IC
    • Left Leg Step Up x 20 IC
    • Decline Merkins x 10 (on your own)

    Mosey to the flag and then plank o rama, count off, name o rama and prayer.

    Survived first Q and learned a few important things:

    1. Don’t eat at Chili’s…..Ever
    2. Counting to 3 and exercising is very difficult
    3. I have 0 to none rhythm

    Thanks,

    86

     

     

     

  • VQ with my ROLEX on

    Wednesday 11/09/2016 at the Birdcage. 0530 on the Rolex. There was a brief disclaimer and something about being nervous by the VQ. There was mumble chatter concerning the watch. Some more mumble chatter regarding election results, late night, be tired etc.

    There was a brief mosey to the soccer field in front of the zoo for a warm up.

    SSH X 20 IC
    IW X 20 IC
    Markings X20 IC
    20 Squats IC

    The breathless Q led the mosey to the pull up bars. We divided into three groups, 3, 3, and 4

    Three stations
    Group 1 20 pull UPS, they called the count
    Group 2 Lunges
    Group 3 Plank walk

    Each group made each station twice.

    The supportive PAX then moseyed to the light posts for LIMPS (OYO)
    Mosey to the first light and back 20 Lunges L
    second light and back 20 IW I
    third light and back 20 Merkins M
    fourth light and back Plank walk to squat X 20 P
    wooden posts and back 20 Squats S

    There was a 20 count and then a mosey to the birdcage for Mary. The memory of YHC is unclear on the order of the Mary due to exhaustion, but it went something like this.

    OYO 20 low plank hip ups, right side
    Fat Boy yoga- plank/child’s pose/downward dog
    OYO 20 low plank hip ups, left side
    OYO 20 Hello Dolly
    and the finish, 10 Terkins!

    Terkin- a horrible Merkin variation discovered by Watching Shaun T videos. It is a Merkin where you alternate bringing a knee to the same side elbow as you go down. Yankee said they would be seen again.

    Mosey to the flag for counterama and namorama. Ball of man, the Sky Q was asked to give Mr Trump wisdom and mercy. Thanks were given for having a group of men who wish to be better, better fathers, better husbands, and better brothers.

    VQ done

    Quick Draw OUT

  • The non-Ruckers and a Maverick who posted for 30 secs

    Tclaps to all of our Vets.
    Tclaps to our Ruckers. Due to the missing Ruckers I assumed we would be a small crew. Once the cars started rolling in – I was pleasantly surprised.

    A rare cool morning (59 degrees) by NOLA standards.

    Rudy showed up with the FLAG – so we planted and then disclaimer – and then we mosey’d over the “Great” Lawn. Lawn was looking a little rough when we got there.

    1st Circle – SSH x 25, IW Squats x 25, Mtn Climbers x 25, Short mosey over to columns.
    People’s Chair. PC with right leg and 10 arm lifts. (A Wapner – as in the Judge from People’s COurt?) Then PC with a left leg and 10 arm lifts. Then we did this 3 more times.

    Mr Awesome joined us during the legbreakers.

    LOOOOOOOOOOOOOONG mosey to the Track. At the track we lined up on the Football field for Burpee suicides. 5 burpees at the 10, 4 burpees at the 20, 3 at 30, 2 at 40, and 1 at 50. Rudy needed a lot of personal instruction here.

    Then a short mosey over the Track. NOTC was out there preparing for the Corporate Cup. We did a modified dirty MacDeuce – the Sweet 16.

    ALL exercises to 16.
    COP – Crab Toe Touch, Mat Jumps, Lateral lunge, Slow Squat
    Run a Lap. Finish last 250 backwards run

    COP – Crab Toe Touch, Surfer jumps, Merks, Dying Roach
    Run a Lap. Finish last 250 with a side shuffle.

    COP – Crab Toe Touch, Wide Merks, Side Crunch Left, Side Crunch Right. At this point we were offered a Yoga instructor courtesy of State Farm and the NOTC. I thought about calling her in just to see what would happen. But we passed although there was a bunch of mumblechatter about please let us have the yoga instructor. She definitely was a more attractive option that YHC.
    Run a Lap. Finish last 250 with a side shuffle facing the other direction.

    COP – Crab toe touch, Pylo Push Ups, Peter Parkers, V-Ups.
    Final Lap. Run backwards last 250.

    After the track we mosey’d back to the football field. We did burpee suicides again. This time adding 10 Peter Parkers at each 10 yard line and burpees every time you returned to the goal line.

    We had 6 minutes to get back to the FLAG. Hustled home and passed by the FIA launch at the Great Lawn in City Park.
    We were hoping to see our RUCKERS finish but they were in front of the museum. Ran into Maverick as we approached the FLAG. He couldn’t find us.

    Good AM workout – Thanks for the opportunity to Q.

    Reluctant Yankee

  • Teamwork for Mike Monsoor

    Four men gathered around the shovel flag on this beautiful, crisp morning at the Mandeville Lakefront, determined to honor Medal of Honor recipient Mike Monsoor.  Petty Officer Monsoor gave everything for us in 2006 during Operation Iraqi Freedom.  Providing early warning and stand-off protection to troopers during the Battle of Ramadi, Monsoor and two SEAL teammates were surprised when an insurgent grenade unexpectedly landed within their rooftop position.  Without hesitation, Monsoor threw himself on the grenade, absorbing the impact with his body and saving his two teammates’ lives.  With this vivid reminder of someone who lived not for himself but for others, the PAX set off to make themselves better.

    Warmup COP around the shovel flag.  All IC and 20-25 reps more or less:  SSH, windmills, torso twists, butt kicks, lateral lunges, mountain climbers, IW, and seal jacks.

    Mosey to the next COP with the PAX sharing the task of carrying a wounded teammate (40 lb sandbag).  Merkin wave to 40 reps and squat thrusts IC 20 reps.

    Lunge walk Indian run with teammates exchanging our wounded teammate as we rotated through the line.  Arrive at a sidewalk where we performed a Tabata sets of lateral one footed hops back and forth over a crack in the sidewalk.  20 seconds hopping, 10 seconds rest.  Alternate feet for 8 reps or 4 minutes total.

    Mosey with our wounded teammate to the pavilion.  Performed descending sets of freak nasties, incline/decline Merkins, and box jumps.  10x, 8x, 6x, 4x, and 2x.

    Mosey to the fountain where three teammates planked up while the other ran a circle in each direction around the fountain, tagging and switching places with a teammate, for three total rotations.  Back to work after a few ten counts with another Tabata set, this one with high knees around the fountain.

    Mosey once again with our wounded teammate.  Standing Mary with rotating sandbag handoffs down the line and back.  20 total rounds with 10 in each direction.  Then some A-B-C-D abs to finish things off.

    Count-o-rama, name-o-rama and a prayer for unity in our country.  Let us all remember that, no matter our differing views, we are countrymen and owe one another respect and civility.  Remember the ideals on which our country was founded and for which Mikey Monsoor willingly sacrificed his life.

  • Math Teacher Needed at The Uptowner

    The men of F3 were treated to perfect conditions this morning in Pontiff Park.  Despite many regulars resting up for tonight’s GoRuck, we still had six gloomers converge near the rock pile for the usual no-run Friday beatdown.  After exchanging the usual pleasantries and questioning Hawg’s sanity for posting, we circled up for the warmup:

    SSH x30 IC

    Arm Circles X20 IC

    Shoulder Taps x20 IC

    Plank Jacks x20 IC

    Squats x20 IC

    Windmills x20 IC

    Hill Billies x20 IC

     

    Grab two rocks (one “good form” rock and one “manly” rock) and re-position the circle in an acorn/gravel free zone of the field for:

    Imperial Rock Walkers R X20 IC 

    Large Rock Curls x20 IC

    Imperial Rock Walkers L x20 IC

    Large Rock Curls x20 IC

    Imperial Rock Walkers R x15 IC

    Small Rock One Hand Curls RH x15 IC

    Imperial Rock Walkers L x15 IC

    Small Rock One Hand Curls LH x15 IC

     

    Quick breather and tighten the circle for a circuit of exercises with a cumulative group count:

    Plank/Merkin Circle – 120 count (all PAX hold high plank position while first person completes a Merkin starting the count on 1 up to specified number)

    Rock Crunch Press Circle – 120 count (all PAX hold cockroach/crunch position with feet up while first person completes a crunch with rock press to shoestrings starting the count on 1 up to specified number)

    Plank/Merkin Circle – 90 count

    Rock Crunch Press – 90 count

    Plank Merkin Circle – 60 count

    Rock Crunch – 60 count

    The counts on some of these were slightly botched, which stemmed from the unorthodox math taught to those from the state directly north of Louisiana…no names mentioned.  Lots of mumble chatter and engagement from the group made for an entertaining circuit.

    Cool down with a bear crawl to the tree line (40-50yds?) and crab walk back.

    Circle back up for:

    Rock Burpee/Shoulder Press – 30 count (all PAX grab rock of choice and crank out shoulder presses while first PAX starts with one rock burpee going all the way around until 30)

    Up Downs (football drill, no rock needed) – 30 count (all PAX run in place, aka “chop feet”, while first person drops down, chest to ground, pop up with count of 1 and so on around the circle)

    Rock Burpee/ Shoulder Press – 30 Count

    Rocks back to rock pile as time expired.

    COT announcements included Saturday workout led by RY for 6:30 at Peristyle, official FIA launch on Saturday for 7:30 at the Great Lawn, and maybe a few other things that YHC can’t recall.  Prayed for strength and endurance for those taking part in the GoRuck tonight along with those battling cancer, Mason, Brady, and for political tensions to subside in our country.

    Definitely a good way to start the day.  Thanks for letting me take the lead.

    Tool.

     

     

     

     

     

  • Muricans for Murica

    On a crisp windy morning at the lakefront, YHC pondered a pivot from his plans to instead hit the boardwalk and run the workout amid the crashing waves spit forth from the angry lake.  But that looked kinda cold and wet, so instead he decided to stick with the plans: celebrating America with rounds of Muricans.

    COP 1: mosey to the soggy grounds in front of the fountain, with some butt kicks and karaokes through the fountain mist.  Do our best to find something resembling high ground and settle in.  Oh look – its Hawg!  Right on time.  SSH x30 then Plank up for Peter Parker, Mountain Climber, Parker Peter x30 each.  Back to your feet for ISW x15.  Wrap up with Plank Walks x15.  (Somewhere in that sequence, YHC finally remembered to issue the disclaimer.)

    COP 2: Found a reasonably dry path to get to the foot of the levee.  Oh look – its Nip/Tuck!  Nice of you to join us.  10 OYO Burpees for the PAX.

    The Thing: Double 11 over the levee.  Far side Lunges, Near side Muricans.  Start with 2 Lunges (each leg) and 20 Muricans.  Then 4/18, 6/16.  Hopefully PAX would figure out the pattern.  10 more Burpees OYO for FracSac pulling a Rudy (asking too many questions).

    COP 3: Mosey 50 feet to the shelter house.  Pair up for 4 stations: Pull Ups, Burpees, Dips and Muricans.  20 Muricans was the timer, other stations AMRAP.  Repeat for 3 cycles.  YHCs arms feeling a bit like jello at this point.

    Back to the Flag: Quick round of Mary: Putins, Bicycles and Cockroaches roughly x20 each.

    Count-off and Name-o-Rama.

    #Tclaps for Hawg showing up in advance of tomorrow’s GoRuck.  YHC wonders what happened to the other Ruckers?  Especially JV – did this finally end the streak?

    YHC offered prayer of thanks for the gift of a day, for wisdom to see and follow God’s will, and for God to provide his guidance to our newly elected leaders.  YHC humbly asks all of the F3 nation to show patience and leadership with our fellow humans as we begin a long healing process that our nation desperately needs.

    Finish (#Tclaps forSurge’s much needed help) with St. Ignatius’ Prayer for Generosity.

    Lord, Teach me to be generous.

    Teach me to serve you as you deserve.

    To give, and not to count the cost.

    To fight, and not to heed the wounds

    To toil, and not to seek for rest.

    To labor, and not ask for reward

    except for that of knowing I am doing your will.

  • Working at the Refinery

    Five men decided to post this gloom for some Refinery work.  Here is what we did, but first

    DISCLAIMER

    The Thang

    Mosey to the track and split into two groups.

    Group 1 (3 Pax) – 400 meter run
    Group 2 (2 Pax) – AMRAP Squats
    Flap jack, then circle up.
    25x SSH
    10x Peter Parkers IC
    10x Mountain Climbers IC
    10x Parker Peters IC

    Mosey back past the flag and over to the start of Route 66.

    Route 66 (Eastbound):  Pax runs to the first bench, and does 5x Dips.  Increase Dips by 1 at each subsequent bench.  Plank and wait for six.

    Mosey over to the Refinery.

    Circuit #1:
    10x Burpees (Timer)
    AMRAP x Chest Ups
    AMRAP x Flutter Kicks
    AMRAP x Pullups
    AMRAP x Box Jumps
    Rest

    Circuit #2:
    15x Merkins (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x Pullups
    AMRAP x R. Leg Stepups
    Rest

    Circuit #3:
    18x Squat Jumps (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x 90º Pullup Holds
    AMRAP x L. Leg Stepups
    Rest

    Mosey back to where we ended Route 66 for another round.

    Route 66 (Westbound): Pax runs to the first bench, and does 2x Lunge Jumps IC.  Increase Lunge Jumps by 1 at each subsequent bench.  Plank and wait by the track entrance.

    No time for track work, so we circled up for some flexibility work for the last 4mins, then back to the flag, where we held the COT.

    Thanks for letting me lead!

    Moleskin

    GORuck is this Friday.  Good luck to all the men participating in the event.  It’ll be great…..ha!  #CSAUP.

  • Rock n Roll

    Another beautiful Monday morning for beat down. Ten men showed up to grow and get stronger, including 1 FNG.
    The 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
    …grab your rock….oh wait, now we have 11.

    First Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 20 IC
    -Rows x 20 IC
    -Squats x 20 IC

    Second Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 15 IC
    -Rows x 15 IC
    -Squats x 15 IC

    Boss Keene wants his rock pile moved…let’s move the rock pile…the pack moved the rock pile four times. They worked hard and deserved a break. Have a seat, in the people’s chair with your rock. After a minute, take a break and shake it out. Let’s do it again, this time with 10 shoulder presses IC and 10 curls IC. Break time’s over…

    Third Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 15 IC
    -Rows x 15 IC
    -Squats x 15 IC

    Send your little friend home, back to the rock pile. Now let’s find some grass for a lil Mary.
    -LBC x 40 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -Putin Twists x 20 IC

    Mosey to the SF. Countoff, namerama, a lot of detailed announcements, prayer and we’re out…

  • 610 Stomp And Ruck

    Cool morning.  Front yesterday cooled the air in addition to dropping copious amounts of rain.  Thanks to the rain, the ground was finally soft enough to enable planting of a shovel flag (2 of them, in fact!).  Could have been a clean trifecta, but the owner of the 3rd flag continues to be #MIA.

    5 Ruckers and 3 Runners took off for the traditional 610 Stomp route.  Ruckers target 3 mile out and back, Runners target the 4.5 mile loop to Banks Street.  And they are off….

    FracSac, Tool and Rudy enjoyed the crisp air, and good conversations around the perils of buckling hardwood floors.  Who knew that humidity could wreak such trouble!  Finished back at the shovel flags to wrap up with Putins to Seal the Deal.  Quick Count-off, Name-o-Rama and Triangle of Man for closing prayer.  Thanks, guys!

    Ruckers finished shortly after the runners had went on their way.  Count-off, Name-o-Rama and a Pentagon of Man to close.

    Good luck to the Ruckers this week!!!

    All: It has been a long and contentious campaign season.  YHC has dug through his memory banks and finds very few that have matched this in rancor and tone.  YHC has been saddened at the number of conversations among friends and family that have devolved into bitterness and acrimony over the last many months.  I hope and pray earnestly for unity and forgiveness – for the people I have hurt when I have let passions get the better of me.  Disagree on proposals and plans of the party you consider the opposition.  But stop and look at the human being you are speaking (or arguing) with and realize that they yearn as desperately as you for leadership, for a better economy and the benefits that it brings, for peace and harmony, for the improvement in conditions for all.  Stop and consider the point of view and opinion of those you disagree with.  Try to understand them, and in that understanding try to learn something that you hadn’t previously known.  If you fail to understand today, try again tomorrow.  And try again the next day.  Let us live a life where we never stop seeking to understand those around us.

    Proverbs 18:2 A fool takes no pleasure in understanding, but only in expressing his opinion.

  • Monday Ring of Fire with PIMPS

    Lots of VQs lately and this was supposed to be someone’s vq but they audibled last minute to postpone until a later date -so I took the Q. Douille’s Friday beatdown was still a source of anxiety and pain among the PAX. Unfortunately I stayed out too late and had to smart sack last week. 12 PAX for a stroll in the park.

    Started with the disclaimer. Then off to honor the Skinny with a Monday AM lap.
    First stop was the PIMP station.
    There was a lone guy working there so we circled up for a quick COP.
    SSH x 25, Mtn Climbers x 25, Imperial Walkers x 25, and Monkey Humps x 25

    Then we hit the PIMPS station.
    5 Pullups, 10 Imp Walks, 15 Merks, 20 Plank jacks, 25 Squats

    Then back to the track for an indian run.

    We ran to the CIRCLE field past the green where we normally do MARY.
    He we did a ring of fire. We incorporated a bear crawl and a merkin wave– up to 5 merks but a long plank.

    Back to the track for a sprint to the Fountain. Gspot, Wire, Saban reverend and Revit hit this with some serious speed
    At the fountain we did inclined merks x 20, declined shoulder taps x 20, 20 right leg power step ups, 20 left leg power step ups, and 20 dips.

    Then back to the track for another indian run.

    Pulled over to get a quick round of Mary in. Not quite 6 min.
    Peter Parker x 20, Parker Peter x 20, LBC x 20, LBT x 20 , Dying Cockroach x 20

    Back to the track. Jog 2 of the running men icons and then sprint one to the row bars.

    At the row bars. 20 rows was the count. Burpees and Side lunges for the PAX to make 3 stations.

    After the rows… we continued the running man sprint/ jog back to the virtual flag.

    We got back to flag at 612 so we did a quick plank o rama.
    Yankee agressor 30 secs, Southern gent 30 secs, regular 60 secs , 20 secs mission impossible

    Thanks for letting me lead. Prayers for wisdom – that our leaders make wise choices.