F3 New Orleans

Category: Backblasts

  • The Outsider from Lake Terrace

    “There is strength in numbers.” – Swahili Proverb

    16 men made up the Pax for today’s beatdown.  Although Uptown thinks there is no one/place else in the world, YHC was welcomed with open arms for a Q at the Birdcage (at least initially). Let’s get to it, but first….

    DISCLAIMER

    Tha Thang

    Quick mosey around the golf course parking lot and over to a soggy patch of grass

    COP#1

    10x Burpees OYO
    20x SSH IC
    9x Burpees OYO
    20x Seal Jacks IC
    8x Burpees OYO

    Mosey over to lamp post alley and partner up

    Pax #1 – Merkincides (10 Merkins at start, then run to a sequential lamp post (1..2..3..etc.) and back… there were 5 of em.
    Pax #2 – 12x Dips IC, then up and over the bandstand until Pax #1 is finished…maybe got 6 – 9 sets of these.

    Once done, we took a short walk-to-mosey over to the 4th lamp post and partnered back up for some gassers.

    Gassers = Pax hates the Q, but the Q loves you!!

    smile pleased reaction

    A gasser consisted of running back and forth for 40 secs, then hold Al Gores for 15 secs
    Pax #1 – 3rd lamp post and back
    Pax #2 – 5th lamp post and back

    We did these 5x.  On the 5th Al Gore, we did low squat pulses x 15IC….remember, YHC loves you!

    Slow mosey over to the labyrinth for some Mary time… oh, hello there, creepers in the dark…

    black and white horror scared creepy scary

    YHC called an audible, and we headed back over to a grassy area that was lit up near Magazine.

    COP #3 – 6MOM

    15x Putins IC (we never do these first)
    15x Flutter Kicks IC
    15x Hello Dolly w/ Leg Lifts
    Plankorama – Q Command style

    Back to the flag, where we finished with a COT.  I don’t think the Birdcage will welcome an “out-of-towner” again…this was RY’s reaction (insert “Shorty” for “Spana”)

    …but it’s always a pleasure to Q here.  Thanks for letting me lead.

    Naked Man Moleskin

    Speaking of strength in numbers, the F3 NOLA Convergence is 8.15.16.  Mark your calendars, and let’s get every Uptown/Northshore/Lakeview/Metairie/Gentilly/etc Pax to post to this.  Numbers are powerful!

    GO Ruck is 11.11.16…Do it!
    http://www.goruck.com/tough-challenge-new-orleans-la-11-11-2016-10834/p/E010834

  • VQ Day – V is for Victory……

    The day to step up and take the Q arrived.  I arrived in the gloom first, hoping other members of the PAX would post for this monumental occasion.  YHC was not disappointed, as a total of 4 PAX posted.   Amnesty planted the flag, signifying that all would be well in the gloom this day!

    YHC gave his disclaimer, and we moseyed down to a fresh cut grassy area, void of any lakes from the monsoon that plagued the city the day before.

    The Thang

    Warm Up COP

    IC

    SSH x 25

    Windmills x 21

    Imperial Walkers x 25

     

    Warmed up PAX moseys to the Foundry to engage in 4 stations.

     

    Burpees – 10 count

    Squats – AMRAP

    Derkins – AMRAP

    Box Jumps – AMRAP

    After one revolution, PAX moseyed to the benches for:

     

    10 – Dips

    15 – Incline Merkins

     

    Return to the Foundry for a rinse and repeat of the 4 station fun.

    Once complete, the PAX moseyed to the street to create the world’s second smallest Indian Run.  That’s right, 3 is the smallest, ‘cause 2 PAX just doesn’t qualify……

    Indian Run back to the vicinity of the flag, then mosey onto the baseball diamond for The Field of Dreams.  (YHC placed bases ahead of time to stay clear of the lakes from the previous days torrential rains.  After seeing Sharknado over the weekend, we didn’t want to chance an incident….)

     

    Homeplate – 15 count Burpees

    1st Base – Squats – AMRAP

    2nd Base  – Merkins – AMRAP

    3rd Base – LBC’s – AMRAP

     

    After one refreshing revolution on the diamond, it was off to the casino (track) for a round of blackjack.  Starting near the pole jump mat, PAX did 1 merkin, ran across field for 20 LBC’s, ran back for 2 Merkins, and across for 19 LBC’s…..each evolution always adds up to 21…..aka Blackjack!  The PAX was only able to get about halfway through the game, as time expired.  The PAX moseyed back to the flag for the COT.

    Final count at the flag equaled 4 ½ PAX.  Side Effects reported posting at the other Foundry, he didn’t know I was going to choose the haunted, creepy Foundry closer to our planned fun….

    Prayed for Cancer victims and families, for Tool’s son, for the souls of those recently passed, including the young girl at Country Day that committed suicide, and asked to give Bubba strength in his fight to speak for the unborn.

     

     

     

  • Farmer Fartsack

    So maybe EiEi fartsacked.  Or maybe he was attending the G-20 Summit and forgot to inform the PAX.  At any rate, given his lust for beatdowns and heretofore stellar reliability, the PAX was willing to give him the benefit of the doubt and chalk his Q absence up to something last minute and important and just rolled on with an improvised THANG.

    Warmup under the Gipper’s gaze with SSH, IW, Merkins, windmills, torso twists, and seal jacks, all 20x and in cadence.

    Mosey to the Justice Center Veterans Memorial for a tabata set.  20 seconds plyo Merkins to a T stand, 10 seconds rest, 20 seconds sprint/backpedal up a small hill, 10 seconds rest.  Rinse and repeat 3 times for 4 total rounds.

    Mosey to Justice Center Oak Alley where the PAX ran a burpee gauntlet.  Burpee every oak tree and, this being St. Tammany and all, there are like 17 million oak trees lined up in perfect symmetry on that grassy stretch next to the Justice Center.

    Out of breath mosey to the Justice Center Parking Garage to attempt some pullups.  YHC did some reconnaissance over the long weekend and found a spot to do pullups.  Sure you have to jump to a ledge and are blind to what waits up there to greet your fingers, but this is F3 after all and if you want a bacteria and debris free environment maybe you should go to the gym and workout with your M’s personal trainer.  So the PAX got some equipment free pullups in this morning and probably improved their immune systems as well.

    Mosey to the back of the Justice Center for a 10 minute AMRAP.  3 man team with one man running up the stairs and down the handicap ramp while his teammates performed box jumps up to a bench and lateral jumps over a parking barrier.  Rotate.  The PAX got in 5 rounds total before the buzzer sounded.

    Mosey back to the Trailhead for Mary.  Bow pose, long flutters,and Supermans, all 20x and IC.

    Count-o-rama, name-o-rama, and prayer.

  • Bleacher Pressure Rd 2

    As a inferior replacement for Amnesty, I stepped forward to Q on what must be known in F3 New Orleans as Fartsack Day.

    Only 2 PAX posted on a Labor Day gloomy morning at Rock City.

    YHC gave his disclaimer and we moseyed to the pile.

    The Thang

    Warm Up COP near pile

    IC
    SSH x 40
    Hillbillies x 15;
    Peter Parker x 15
    Parker Peter x 15
    Plank Walk x 20
    Arm Circle x 20 one-way and then 20 the other way.

    Grab a big rock and little one-handed rock, and mosey to the bleachers.

    Upper body rock workout on bleachers.

    Bench Press
    Curl
    Shoulder press
    Rock Fly with small rock

    All IC
    25 each workout, then 8 burpees, then 20 calf raises, then 15 each workout, then 8 burpees, 10 each workout.

    Mosey to center of grassy area for Mary.

    Rockin’ Travolta (one knee down and bring rock slowly from bottom left to top right (like in Saturday Night Fever), switch knee and go bottom right to top left. x 15 each.

    Lunge Twist (lunge, hold, extend Rock, twist left and then right, bring Rock back to chest, return to standing) x 15

    Roll Up Rock Up x 15
    Rock V-Up x 15
    Rock boat x 10
    Legs In and Out x 10

    Mountain Climber x 15

    Deposit rocks back and sprint to flag.

    Prayed for F3 nation and Country Day student who committed suicide. Pray for healing and recovery.

    Hawg and I enjoyed some F2 at PJ’s Coffee down the way. Great start to Labor Day!

  • Pulluparama – Mandeville Trailhead Style

    I’m always looking for opportunities to get in more pull ups. This was one of those chances. It’s hard to do without an actual pull up bar, but our PAX found a way at the Mandeville Trailhead…
    The Warm-Up:
    Mosey 1 block East, 25 IW IC
    Mosey 2 blocks South, 25 Flutter Kicks IC (While on the ground here, we realized in the dark of the morning, a car headed our way wouldn’t be able to see us on the ground, so we had motivation to move fast!  Fortunately it turned away before we had to give up on our full count.)
    Mosey 2 blocks West, 10 Merkins IC
    Mosey 2 blocks North back to the Trailhead stage, finished with 15 LBCs IC
    The Main Course:
    Hanging over the front of the stage, we each did 10 Back Extensions IC
    At this point, an unnamed member of the PAX had to take a slight break from our workout to hit the nearest crapper (if not clear, to go poo).  Somehow a run to the toilets at the Trailhead (to discover they were locked), a drive to the closest gas station, and a drive back took a mere 5 minutes.  He was back in the mix before the end of the pulluparama.  Hats off to you my friend – that’s dedication!
    Pulluparama time – Mosey to the guardrails behind the stage
    Pull up (overhand) / Chin up (underhand) ladder to 5 and back to 1 with Burpees in between.  So, 1 Pull Up, 1 Burpee, 2 Chin Ups, 2 Burpees, 3 Pull Ups, 3 Burpees… up to 5.  Then 4, 3, 2, 1.
    It was so much fun, we had to do one more set of just the Pull Ups (so 1 to 5 to 1 of just the Pull Up / Chin Up portion)
    Mosey back to the long stretch of the Trailhead for Sprints.  In two groups, Run 1 full length and plank; then back for a lap.  4 laps!
    After a little fake out circle we did 15 Freak Nasties
    Real circle for 25 LBCs and Leg Extensions for 20 counts X 3.  Wrapped it up with 10 Peter Parker Peters IC.
    This was a really fun morning.  Thanks for the effort guys! (Only 1 week late on the BB and now I’m caught up and know what the heck I’m doing…)

  • Sewer Rats

    Good overall workout… but when the guys first said it could get dark on the Tammany Trace, I really had no idea.  The first mosey to the tunnel turned into a walk at some point as we really couldn’t see a single step in front.  We got there though, so all ended up well.
    Warm Up:
    Mosey to the tunnel through the pitch black
    Main Course:
    After arriving at the tunnel, we did what Sea Bass liked to call a Sewer Rat workout.  We divided up into 2 groups to do this:
    Group 1 sideways jogs down the tunnel while Group 2 planked at the start
    Group 1 planks at bottom while Group 2 sideways jogs down
    Group 1 sprinted to the other top while Group 2 planked
    Same pattern, but then with Merkins; then Flutter Kicks, and then with a final plank (so two round trips)
    10 Count and Repeat
    Mosey back to the bus stop
    15 Box Jumps
    15 Freak Nasties
    Mosey back to the Trailhead
    Suicide Runs in two groups (planks in between) X 2
    Circled up for 20 IW, 20 LBCs, 20 Peter Parker Peters, 20 Scissor Kicks, and 20 Jane Fondas (10 each side)
    Good times (and only 3 weeks behind for the BB)!

  • A Long Overdue First BB!

    Unfortunately my first Q took a little longer than planned to get documented.  Better late than never at least?  I’m just glad I got through my technical glitches.  OK, here we go…
    The Warm Up:
    Stretch straight down for 10, left for 10, right for 10
    Mosey 2 blocks East, stopped to do 25 SSH IC
    Mosey 2 blocks South, 15 Merkins IC
    Mosey 2 blocks West, 25 Flutter Kicks IC
    Mosey 2 blocks North back to the Mandeville Trailhead, finished with 25 Imperial Walkers IC
    The Main Course:
    Jacob’s Ladder from one to seven up the stairs with Burpees at the top and Squat Jumps at the bottom
    Mosey to the stage; 20 Peter Parker Peters; 10 Step Ups on the stage for each leg
    Backward bear crawl up the hill to the platform; 20 Freak Nasties
    Mosey around the trailhead back to the start
    Circle up for 25 LBCs, 25 Flutter Kicks, 25 Scissor Kicks, and 25 Jane Fondas
    While I knew there was room for improvement, I appreciated my first chance to Q for the PAX.  Thanks for letting me be part of this great group guys!

  • TGIF Beatdown for a Trio

    3 PAX posted on a quiet Friday at Pontiff. YHC gave his disclaimer and got straight to it.

    The Thang

    Warm Up COP near pile

    IC
    SSH x 30
    IW x 20
    Peter Parker x 15
    Parker Peter x 15
    Arm Circle x 20 one-way and then 20 the other way.

    Grab a big rock so you can chest press and make it count.

    Rockin Merkin Ladder

    Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 merkins, 8 Rock lunges, 18 Rock chest press, so on so forth. PAX competed and completed well.

    Next- Mary Routine

    Grab smaller rock.

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

    Rock Crunchy Frog
    2 sets 10 IC

    M t climber x 15 IC
    Plank Jack x 15 IC

    Kettle Rock Swing x 15 IC

    Dolly x 15 IC
    Flutters x 15 IC
    Rosita x 15 IC

    Kettle Rock Swing x 15 IC

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

    M t climber x 15 IC

    Simple Beatdown. Good way to lead into Labor Day weekend. Have a good one.

  • Hayfever

    9 Okwata warriors gathered together on a blustery summer morning at the lakefront.  A kotter from Shorty and a second post from the now veteran Da Parish were welcome sights.  I was also glad to workout with Belloq for the first time, after reading that the Pax had named someone after an Indiana Jones villain.  However, I was disappointed he was not wearing a fedora for the workout.  Quick disclaimer than off toward the fountain…

    The Thang

    Mosey around the fountain and catch a cool mist from the wind.  Circle up in the rutted grass in front of the fountain.  Probably not the best place for the warm-up, but I’m going with the fact that the ruts and unevenness of the ground adds variety.

    Warm-up (All IC):  SSH x 30, Plank Jacks x 25*, Imperial Squat Walkers x 30**, Peter Parkers x 25, Lunges x 30, Merkins x 20, Calf Raises x 30

    * Bubba told me about the new Rudy Jacks at the Uptowner this morning.  They sound perfectly awful, a lot like Rudy.  If only I had know about them earlier

    ** I totally fouled these up, but didn’t let that phase me.  I plowed on through for 30 terribly counted Squat Walkers.  As Dredd says “I violently executed plan wins most of the time.”

    Mosey to the Lakefront to enjoy the crashing waves and some planter tabata

    Tabata 1 using a planter:  Box Jumps, Irkins, Freak Nasties, Derkins (Repeato, but that goes without saying since it is Tabata and Tabata = 8 sets)

    Tabata 2 sans planter: Burpees, Merkins, Squats, Man size sit-ups (Without saying…you know what tabata means)

    Jaywalk to Pull-up Pavilion where we divided up into 3 groups of 3.  One group goes Bernie Sanders on the pull-up bars, while another does Freak Nasties AMRAP, and the third does 15 Merkins.  Rotate through all three stations and then repeato with 10 reps at Merkin station.

    Line up at the base of the freshly mowed levee***:  Crawl Bear**** to the top, Bear Crawl down, Jameis Winston to the top, Winston Jameis down, Bear Crawl to the top, Bear Crawl down, Bear Crawl to the top.

    *** Cobains to all the Pax suffering from allergies.

    ****T-claps to F3 Dallas for reminding me how much it sucks to Crawl Bear up an incline.

    At the top of the levee as we did 20 Lance Armstrongs on each side.  Instead of buying souvenirs, I brought this exercise back from Dallas.

    Quadraphilia – #Crowd Pleaser.  I think Shorty kottered this morning because he knew I would Q this.  What did we learn?  Shorty is a masochist.  I always thought he was a little “off” but this confirms it.  He is definitely DSM-IV material.  On another note, I didn’t hear Tool say anything negative about Quadraphilia, this morning.  I think he is starting to enjoy it.  Don’t be surprised if it is part of his next Q.  I decided to count my reps this time.  It’s a little fuzzy, but I think anything more than 10 reps is a decent goal.

    Mosey back to the flag Dawhere we counted off, had name-o-rama, a shout out, and ant bites.

    Okwata is always a pleasure.

     

     

     

  • Life Lessons

    “I asked Life, ‘Why are you so difficult?’  Life smiled and said, ‘You people never appreciate easy things.’ ”  – the Wise Man on top the Mountain

    15 men overcame their first daily test this gloom (SFx’s Wisdom), and decided to get better today! Here is what we did, but first,

    DISCLAIMER

    THA THANG

    Warmup mosey around St. Charles, and circle up by Tulane

    COP#1
    20x Seal Jacks IC
    20x Peter Parkers IC
    20x SSH IC
    20x Parker Peters IC
    20x Press Jacks IC

    Mosey over to Bench Alley, and line up for some Tabata

    4 rounds:
    20 sec of Dips
    10 sec of Al Gores

    Mosey to WPM and line up at the first ramp.  YHC explained the rules of advancing up through the mountain.  Two floors up, One floor down.  We did a COP at each floor:

    3rd floor:
    12x Alt. Lunges IC
    8x Alt. Jump Lunges IC

    4th floor:
    12x Shoulder Taps IC
    8x Shoulder Tap Merkins IC

    5th floor:
    12x Squats IC
    8x Low Squat Pulses IC

    6th floor:
    12x Heal Taps IC
    6x Leg Up & Ins IC (Right)
    6x Leg Up & Ins IC (Left)

    7th floor:
    3 rounds of a Vinyasa

    Ran down the stairs to the bottom of WPM, and over to a grassy area.

    COP#7 – 6MOM
    15x Crunchy Frogs IC
    15x Real Freddie Mercury IC
    15x Dying Coachroach IC
    15x Putins IC
    15x Penguins IC

    Back to the flag, where we ended with a COT.  Thanks for letting me lead guys!

    NAKED MAN MOLESKIN

    Tclaps to Saban for posting today.  He killed this beatdown!

    Workout was modelled after the saying “two steps forward, and one step back”.  Always keep pushing through troubling times in your life…you’ll get through it!

    GO Ruck is 11.11.16.  I’m pretty sure this is going to be your best day of your life!  Sign up now!
    http://www.goruck.com/tough-challenge-new-orleans-la-11-11-2016-10834/p/E010834