F3 New Orleans

Category: Backblasts

  • VQ – Special Mission

    On a gloomy morning last week, I received word, while I sat on the can, that I would be Q’ing, so it would start rolling down from there.  I’m not sure what the V in VQ stood for.  In Naval Aviation it is a special mission squadron so I thought I had to be all secret squirrel with the glooms events.

    Started with light mosey and warm up

    20 – SSH

    20- Windmills

    20- Imperial Walkers

    20- Shoulder Slaps.

    We sashay, shanted over to Audubon for a little Dora 1-2-3

    In the first wave we did Jack Webbs 1:2 while the second group ran around the island.  We did this x3

    After Roots complained about his the bricks bothering his knees, we moved to the island grass where his 6 would enjoy three rounds of Thors (Full Crunch with Twists on the end) we did this x3

    The final round of Dora was 1 leg lifts alternating legs every 10 while the running group lunged to the end of the island and jogged back.  We did this once as it hurt….a lot!

    Oh and we had an FNG (Fiddler New Guy) whom we named Stradivarius with little deliberation.

    Before we left Audubon we did 20 Declined Parker Peters and 20 Dips.  From there we sashay, shanted back to the flag.  With time remaining we did Burppees in honor of those who EH’d me into F3 (Roots, Newhart, Cavalier, Reddit, and Duey)

     

  • Q-less

    Seems JV had a flat on the way to the AO, leaving the Pax to fend for themselves.  Good mix of old and new with a couple of Kotters sprinkled in.  YHC gave a disclaimer and headed around the Mardis Gras Fountain.  It was one of those breezy mornings by the lakefront that allows you to be showered by the fountain as you pass.  We circled up in the grass for…

    The Thang

    Warm-up COP (All IC) SSH x 31, DQ x 15; Parker Peter x 31; J-Lo x 20; Mountain Climbers x 30; IW x 31

    Mosey to the crashing waves of the Lakefront for two rounds of Tabata followed by some burpee pain.

    Tabata Round 1:  Burpees, Big Boy Sit-ups, Merkins, Squats – Repeato

    Tabata Round 2: Channing Tatums, Irkins, Tatum Channings, Derkins – Repeato

    5×12 Burpees – one minute to complete 12 burpees.  Do that 5 times.  This one sucks.  T-claps to the pax for pushing through and not throwing me in the Lake after the first round.

    Mosey to the top of the levee for…(Cowbell knew it was coming and seemed excited)….Quadraphilia (Run down the levee and back up always facing the lake.  Continue for 4 minutes).

    Mosey to the other side of the levee and circle up for DJ Style Mary.  Everyone Led (except YHC)

    All IC

    • Cowbell – American Hammer x 30
    • Triple Shift – Hello Dolly  Flutter Kick Hello Dolly x 20
    • Torque – Freddie Mercury x 20
    • Da Parrish – Slow Scissors x 20 (brought the pain)
    • Belloq – Les Miles Merkins x 10 (Eat grass every time you go down)
    • Gris – LBC x 30
    • Woz – Wozian Mt. Climbers x 10 each leg (On your 6, one leg straight up, climb your hands up the leg and touch your toe).

    Head back up over the levee to the VF for COT.

    We were spared a JV Okwata Beatdown, but I think we did alright for ourselves.  Okwata is always a pleasure.

    Remember:  Thursday night Football tonight.  Amnesty is hosting an F2 event at his house.  The address is 136 Middle Park Place.  (In Lakeview) 

    -Hawg

  • Q2 – The student becomes the Teacher

    Nine PAX arrived in the Gloom on this much anticipated Q2 day, and Autumn was in the air.  Rumor has it that that Congress was considering making Q2 a national holiday, but YHC respectfully requested they stick to matters relevant to the nation, and leave the important stuff to the Men of F3!

    YHC gave his disclaimer, and the PAX moseyed to the track.

    The Thang

    Warm Up COP – IC

    SSH x 25
    Windmills x 10
    IW x 15
    Mountain Climbers x 15
    Arm Circles x 20 – 10 forward, 10 back

    Note: As the PAX started the warm up, the track was dark and YHC’s plans were in jeopardy. However, during the COP, light was cast upon our humble PAX and all was good.

    Mosey to one side of the track, and Broad Jump Burpey through the center to the other side. This was painfully fun….

    It was time for some Blackjack in the center of the track.
    11 merkins one end,run and do 10 LBC’s the other end. End with 20 Merkins one end, 1 LBC the other end.

    Mosey to the baseball diamond. Side Effects made some mumble chatter about animals, and YHC asked if he could name the movie from the quote “Build it and he will come.” Field of Dreams was the answer, which was correct, and so YHC rewarded with just that. Dividing among bases we began:

    Home Plate – 15 Burpees (the count)
    1st Base – Big Boy Sit ups (AMRAP)
    2nd Base – Merkins (AMRAP)
    3rd Base – LBC’s (AMRAP

    After one circuit, PAX moseyed to benches and:

    15 left leg step us
    15 Incline Merkins (mumble chatter about hoping for some merkins today – YHC was smiling)
    15 right leg step ups

    4 minutes remained, so time for 4 minutes of Mary – IC:

    Flutter kicks x 20
    Box Cutters x 20
    American hammer x 15
    LBC’s x 30
    Flutter Kicks x 20

    During the 4 minutes of Mary, there was mumble chatter about the girls nearby. If only Tool had his cinder-blocks, or our rocks from the uptowner, then we could have done some curls for the girls, or maybe some rows for the……well you know.

    Mosey back to the flag for COT. Side Effects is leaving us for a great opportunity in Philly, where he can cheer for a Bison that became an Eagle. Side Effects pushed me hard the first time I entered the gloom, which made me want to come back. His leadership and participation has strengthened our PAX. You taught YHC well, and you will be missed, my friend!
    Prayers for Tool and his son, for Side Effects and his family, cancer victims and families, and many others.
    Thanks for allowing YHC to Q, and thank you for letting me part of this great group. Q2 is in the books…..

     

     

  • Other People’s Rocks

    YHC awoke to another flat tire on my bike.  As I was walking to Pontiff, Marlin zipped by me on his way to meet up with Tool and Amnesty.  Not long after I arrived, JV came over the levee, guns blazing.  I gave the disclaimer and then it was off to the rock pile.

    The Thang:

    Warm-up COP (All IC): SSH x 25; Peter Parker x 25; DQ x 20; J-Lo’s x 20; IW x 30

    Grab a medium sized rock and mosey back to the virtual flag for Fence Chunkers x 30ish

    Mosey back to the rock pile, where we picked a larger rock to go with our medium rock.  Circle up for a Rotating COP.  Choose the rock that suits you. All Exercises IC.  Squat Press x 10; Row  x 15; Curls  x 15; Merkins (Hands on Rocks) x 10.  Rotate to the next man’s rocks and repeato until we have completed 5 sets.

    At this point Marlin needed to bounce early for work.  We grabbed a rock of choice and followed him back to the VF for another round of Fence Chunkers x 20ish

    Head back to the rock pile to put away our toys and then horses to the stable.

    Moleskin

    Good to have Marlin and Amnesty back after they had been out of town some.  Rotating the COP led to a lot of juvenile comments about touching other people’s rocks.  High comedy.  Thanks for always making the workout enjoyable.

    -Hawg.

     

     

  • 610 Stomp #58

    In the increasingly gloomier, but not really cooler gloom approached our 4 member PAX for the 58th running of the 610 Stomp.  After the disclaimer we set off on the bayou path with the intention of running 6 minutes at a normal pace and a 1 minute pick-up pace without breaks for 45 minutes.  Beetle (F3 ATL) joined after about 10 strides and pushed YHC the rest of the journey.

    After a short mooping break, YHC and Beetle finished a few minutes late to find the rest of the PAX (minus Forest) hanging around and relaxing Uptown style by the flag. How long had they been there, we may never know!

    Shout-Outs
    Brady receiving treatment and therapy in Pineville (Tool)
    Mason treatment and side effects from Chrons (Amnesty)
    Side Effects family moving – thank you

  • So long, useLES: A Mad Hatter farewell lap

    15 PAX posted this AM for a muggy, humid NON-FALL feeling lap around the Skinny. (We did we let Hawg name this workout?)
    Our guy Beatles or is it Beetles? from F3 Atlanta joined us for a Monday AM lap. This is 2nd post in NOLA. Tclaps.

    I was upfront with the PAX that we were going to complete a lap around the park. YHC was tired and sore from an 8.5 mile run on Sunday but I knew we needed to attack the park and get a lap in so that my legs would adjust.

    We ran at our own pace 1/4 mile to the first row station. At this station we did 13 burpees in honor of Les Miles. There were 4 stations: Burpees, Rows, Merks and LBCs. The number 13 would make several appearances this AM. QuickDraw decided to modify and was gone pecan into the gloom.

    Then we ran at our own pace to the bridge about another 1/2 mile for a circle of pain. At the circle we did crazy legs x 13, Peter Parkers x 18, Crab toe touches x 13, and Parker Peters x 18. The number was 18 was important because that is the number that cost Les Miles his job.

    Then we did an indian run to the fountain. At the benches at the fountain we Dips x 21 , Inclined Merks x 18 and Declined Merks x 13.

    From the fountain we did a 1/4 mile hands over your head run to the water fountain and the golf green.
    At the green we did LBTs x 18. Then we did Y, W and T x 13. Then we did some Superman to Bow.

    Then we ran as fast of a pace as possible to the Pullups/Monkey Bars.
    We picked up Quickdraw on the way.
    The stations were Burpees x 13, then Pullups AMRAP, Squats AMRAP and Staggered Merks AMRAP.

    Our final push we used the painted running men on the track. We sprinted one and jogged one all the way to the shovel flag.

    We finished with a Circle of Trust. Keep working hard in the gloom! It is always a pleasure to lead.

  • Out and Back on LSD

    A group of 7 (6 fog and 1 fng) gathered around The Flag on the Mandeville lake front to enjoy a coolish fall morning of endorphin production. Thanks Chewy for fng recruitment. Respect to fng not for his age but for service to this country as an active duty member of our armed services (Army).

    The Thang ———-

    Warm-up; SSH-Jump Jacks, Torso Twists, Hill Billys Wind Mills, Imperial Walkers (15-25X)

    Mosey to the East. Stop at each set (4 total) of stairs/railings traversing the sea wall. 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins close hand position, 10X (each arm) single arm rows/pulls.

    Mosey down to terminus of the shore and time for Mary. 10x plank-ups right side left side (elbows to hands), Right side plank – 30 sec hold, Left side plank – 30 sec hold and repeat all 3x. Freddie Mercury(s) and straight leg lifts to finish-off Mary.

    Head west young men and home to The Flag. Indian Run back to second set of stairs/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back to past first set of stairs/railing reverse direction, Indian Run back to third set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back past second set of stairs/railing reverse direction, Indian Run back to fourth set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian Run home to Flag. – Sounds complicated – but was it????

    For this QIC the ability to continue and perform these Thangs is the Thing. Memory and recall is just a bonus, so in the words of that famous TV Detective these are facts just the facts – or in this case the best one can recall.

    Count-o-rama, name-o-rama (greetings and welcome to fng – Bigfish), prayer

  • Form and Function

    YHC waffled on scheduling the Bible Study this week and decided to cancel it late last night.  Unbeknownst to me, JV hasn’t seen his phone for the last 2 days and showed up at 0600 for thirty minutes of solitary meditation.  #Cobains.  YHC gave the disclaimer and we headed to the great lawn for…

    The Thang

    We circled up for the Warm-Up COP (All IC): SSH x 30, IW x 30, J-Los x 20, Moroccan Nightclubs x 50, Peter Parkers x 30, Wife-Pleasers x 15.  SFx started in with his customary warm-up mumble chatter.  Something about Side Straddle Hops and YouTube channels.  I wasn’t really listening.  I was too busy counting and focusing on the best side straddle hops anyone has ever seen.

    YHC then joined the circle and we paired up to work on our Merkin and Squat form.  One partner did 10 merkins focusing on form while the other planked and gave feedback – “You’re back’s not straight, get your butt down, look forward, activate your glutes, etc..”  After 10, flapjack, until each partner completed 50 Merkins.  Next we did the same thing with Squats, focusing on widening the chest, going down as far as possible, and keeping our weight on our heels.  Each partner completed 50 Squats

    Stay in the circle for a Pulsating Circle of of animals.  2 rounds.  First round each exercise about 40 yards, second round about 30 yards: Crawl Bear, Bear Crawl, Jameis Winston, Winston Jameis, Walk Duck, Duck Walk, Frog Hops x 2.  Somewhere during this set, Bubba mumbled something derogatory about the great state of Arkansas and animals and walked off.

    10 Burpees and mosey to the water fountain.

    Mosey to the Planter on the back side of the sculpture garden for a modified Chili Pepper:  RLS x 20; Derkins x 10; LLS x 20; Irkins x 10; RLS x 16; Derkins x 8; LLS x 16; Irkins x 8; RLS x 12; Derkins x 6; LLS x 12; Irkins x 6; RLS x 8; Derkins x 4; LLS x 8; Irkins x 4; RLS x 4; Derkins x 2; LLS x 4; Irkins x 2;

    Back to the Great Lawn and Circle Up for 10! – Merkins, Big Boy Sit-ups, and Squats

    Then a couple of minutes of Mary all IC: Lance Armstrongs x 15 both sides, slow scissors x 5

    Bear Crawl to the end of the Great Lawn.  Approximately 50 yards.

    Mosey to the flag for COT.  Prayers for family members fighting illness and SFx family for pending move.

    Moleskin

    Congratulations to SFx on his new job, but we will all miss him greatly.  Who among us is going to step up to replace his smart-alek mumble chatter, especially during warm-ups, and the epic beatdowns he delivers.  F3 NOLA will never be the same.  Let’s start getting ready for the F3 Philadelphia launch.

    -Hawg

  • Cheer Cheer for Old Notre Dame

    Outlined against a blue-gray October sky, the Four Horsemen rode again

    Ok, it was only two horsemen.  But the sky was a perfect (very dark) blue gray gloom.

    Under the glowing dome, 2 pax representing Charlotte and New Orleans gathered for a football weekend beatdown.

    COP 1: on the south quad, at the giant flagpole.  All I x25: SSH, Peter Parker, Parker Peter, Plank Jack and Imperial Squat Walkers.  Pax singing verse 1 of fight song.

    COP 2: off to the l8brary to see Touchdown Jesus.  Find a bench in front of the reflecting pool.  IC Right leg step up x25, incline merlin x13, dips x13, decline merlin x13, left leg step ups x25.

    COP 3: Stonehenge and North Quad.  Give the students a show of old men doing Monkey Humpers x20.  Plank walk (or whatever they are called in Charlotte) x20.  Sumo squats x20.  Then the north quad animal walk.  Bears, crabs, ducks (forward and backward), lunges, inch worms till we reached the unknown classroom building at the end.

    COP 4: The grotto.  6 MOM tabata style.  9 cycles of 30 seconds on, 10 seconds rest.  NOLA: I’ll be bringing back Heels to Heaven.  Charlotte: watch out for Dr W.

    COP 5: Back to the flag to finish with 2 rounds of Irkins, Derkins and Hip slappers at the closest bench.

    Finish with a walk towards lafortune and sharing recollections of the university and our families.  Thanks for the beatdown DoubleD!

  • “I Hate You”

    5 PAX posted at the Uptowner, with a promise to go no further than the baseball field. Shorty made his arrive at the Uptowner for the first time. YHC gave his disclaimer and let the fun begin

    The Thang

    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.

    Rock Webb

    1 Merkin, 2 Rock Shoulder Presses, 2 Merkins, 4 Rock Presses, so on and so forth until 10 Merkins and 20 Rock Shoulder Presses.

    During the Rock Webb, you could tell the PAX was enjoying the leisure time provided. YHC even heard JV’s kind words of “I Hate You Bubba”. Nice. As a F3 q, you know you have arrived when you hear those words

    PAX transitioned to some Mary with Rock workouts.

    Rock Russian Twist (with 2 10-second extended Rock holds)
    2 sets 10 IC

    Rock Crunchy Frog
    2 sets 10 IC

    Rock V-Ups
    Lay on back with feet and arms extended with Rock in hands. Move Rock and legs towards each other, keeping legs and arms straight as you can, into a v shape. IC 15

    Kettle Rock Swing x 15 IC

    Rockin Merkin Ladder

    Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 curls, 8 Rock lunges, 18 Rock chest press, so on so forth.

    Send your big Rock home.

    All IC
    Peter Parker x 15
    Mountain Climber x15
    Parker Peter x 15

    Flutter x 15
    Dolly x 15
    Rosita x 15

    5 Rock V-Ups
    5 Rock Crunchy Frog

    COT with concluding prayers. Shorty placed his D-I stamp of approval on the workout, saying we need to get more of this prior to GoRuck. More to come at the Uptowner, as YHC will make a repeat Q next week on his bday. See you then!