F3 New Orleans

Category: Backblasts

  • Rock City Meets Block City

    Ten men posted in the misty gloom of City Park this morning to better their bodies and minds. YHC had the Q and had been kicking around some wacky ideas for the workout. After much analysis throughout the week, it was concluded that we would merge the Monday Rock City workout into Saturday. The one glitch to this plan was the City Park AO lacked the necessary boulders needed to duplicate Rock City, which was something we would overcome. After planting the shovel flag and the usual disclaimer, we were off in a mosey to the Great Lawn. Just before circling up, YHC noticed a crisp $5 bill laying in the grass and scooped it up for the coffee fund but somehow it later wiggled it’s way out of YHC’s pocket, most likely during the wife pleasers or block crunches.

    The Warmup:
    SSH IC x25
    Arm Circles IC x25
    Windmills IC x25
    Plank Jacks IC x25
    IPW IC x25

    Mosey to the ledge by the sculpture garden for Box Jumps x15 OYO then mosey to Roosevelt Mall for some quality time with masonry objects. YHC had staged his truck loaded down with concrete blocks so down the tailgate went and out the blocks came. Each PAX gloved up, grabbed a block, lifted it overhead, and walked out to the adjacent field for some fun YHC explained that this would be a learn-as-we-go type of deal so rep counts would vary and the need to modify technique and speed may be necessary.

    Block Party – Round 1 (all w/Blocks):

    Row IC x20
    Lunge Twist Left IC x15
    Curls IC x20
    Lunge Twist Right IC x15
    Overhead Press IC x15
    Squats IC x20
    Curls IC x15
    Block Swing (between legs) IC x15
    Merkin w/RH on block OYO x15
    Side Jumps over block OYO x15
    Merkin w/LH on block OYO x15

    Break from circle to pair off for:
    PAX #1 – Farmer’s Carry of both blocks to hill (50yds), knock out 5 Burpees, and Farmer’s Carry back while
    PAX#2 cranks out LBCs (total was around 60-80)

    Block Party – Round 2 (all w/Blocks):
    Ground to Overhead Lift (L to R) IC x15
    Tempo Step-ups on block IC x20
    Ground to Overhead Lift (R to L) IC x15
    Curls IC x15
    Squat Press IC x12
    Curls IC x12
    Squats IC x15
    Merkin w/RH on block OYO x10
    Side Jumps over block OYO x10
    Merkin w/LH on block OYO x10

    Break for quick hydration and line up on Roosevelt Mall for a 3/4 mile Indian Run.

    Mosey back to field for:

    Block Party – Round 3 (all w/Blocks):
    Cockroach Crunch w/Block (on six, legs up, block on chest, sit/lift up to touch block to shoes) IC x15or20?
    Wife Pleasers w/ feet on block IC x25
    Plank hold w/ right elbow on block and left leg up
    Plank hold w/ left elbow on block and right leg up
    (Time expired at this point. YHC wishes he would have done the Russian Twists w/block and also Knee-Ins w/ block…maybe next time)

    Mosey to flag for the usual announcements. T-claps to Bubba who posted solo in the rain on Thursday AM…great dedication. YHC informed the PAX this April makes one year of his involvement w/F3. Thanks to everyone for pushing me to get stronger and healthier. T-claps to Amnesty for EH-ing me on that rainy Saturday morning last year for a dose of Duck Diarrhea. It was so lovely I’ve been coming back ever since. Prayed for those with illness and injuries. Also prayed for an end to the recent uptick in violence in our community along with the victims and their families affected by violence. Ended with a tidbit that YHC came across: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

    Thanks for letting me lead.

    -Tool

  • Solitude and Shelters

    On a rainy morning with lightning providing mood lighting, YHC posted at Okwata about 5 minutes before start. Interestingly, the Mardi Gras Fountain was on and in it’s full glory, of course with not a soul to see (except YHC of course). 

    As the minutes passed, it became clear that plenty of fartsacking was at hand this morning.  No last minute arrival by Hawg, and no flag to mark our spot. Only a lonely white van. Sigh. 

    Amidst puddles, YHC gave his disclaimer, assuring all present that they could modify as necessary if the work-out was too difficult. 

    The PAX moseyed to a nearby shelter for warm-ups. 

    SSH x 40
    
Windmill x 25

    IW x 25
    
Peter Parker x 20; 

    Arm Circle x 40 one-way and then 40 the other way.
Parker Peter x 20; 

    20 jump squats  (In honor of “National Reach for the Sky Day” (yeah, it is real))

    At about 5:45, with no PAX in sight, YHC van-moseyed to the larger shelters closer to the yacht club (figured best not to risk lightning strike when solo. With others, no problem). 

     With picnic benches as a friend, proceeded with 
    35 Step-Ups Right Leg
    35 Step-Ups Left Leg
    30 Box Jumps

    Then,

    Merkin Count-Down
    10 Derkins

    10 Stone Mt. Merkins (butt in air, like a mountain, drop head to ground, and back up- thanks Atl f3)
    
10 sec Mission Impossible Hold
    
10 Incline Merkins
    
Repeat 8 each, then 6, then 4, then 2.

    3 sets of 30 dips

    Moseyed across shelter for longer Mary session
    30 Putins

    Dolly / Flutter Chain (no breaks)
    
20 Low Dolly
    
20 Flutters

    20 High Dolly

    20 Flutters
    
20 dead Leg hold

    (Recover)

    30 LBC

    (Recover)
    
10 Low Dolly

    10 Flutters

    10 High Dolly
    
10 Flutters

    10 dead Leg hold

    (Some PAX had to modify during this chain…)

    (Recover)

    20 LBC

    (Recover)
    
20 Putins

    Back to benches…
    25 Step-Ups Right Leg
    25 Step-Ups Left Leg
    25 Box Jumps

    Finished with mixture of Merkins from the count-down

    After work-out complete, closed things out with count-down, announcements (the number of announcements was a bit excessive I think), and prayer. 

    I prayed that all F3 men arising from their peaceful slumber this morning would remember to follow Christ as their true shepherd, but also seek to embody his servant leadership of their families and communities. Jesus asks us to know his voice and follow him. Does our voice sound like His voice to those in our lives, or someone else’s voice? 
    Jn 10:27
    Jesus said:
    “My sheep hear my voice;
    I know them, and they follow me.

  • 610 Stomp #34

    Five men fulfilled their anti-fartsack commitment to meet in the City Park gloom for the usual Tuesday fix. There was a bit of humidity in the air so it was apparent this was going to be a sweaty one. YHC had to fill in for the schedule QIC since he was down for the count. This would be a player’s choice option of six minutes of running combined with a minute of either burpees, sprints, walking, or continuous run. After the disclaimer, we were off and anticipating Hawg rolling in hot but that was wishful thinking. The PAX was Moss St. bound and stayed together till the first six minute mark where YHC and Rudy broke off for burpees while the others forged ahead. From there the PAX spread out a bit and later turned around at different points. The good thing about the Moss St. route is there are unlimited options on distance for those who want to go beast mode (top of overpass) or those who are having an off morning and need to cut it short. All finished in just under the allotted 45 minutes with 3-4+ mile runs. We sealed the deal with the obligatory 10 burpees at the end.

    Definitely a good way to start a Tuesday. T-claps to Rudy for showing up the youngsters by cranking out 10 burpees at each stop. Prayed for Amnesty’s boss w/stomach cancer along with intentions for the Smith family and an end to violence in our community.

  • Crusader Convergence – 610 Stomp #32

    This backblast is two weeks late but figured better late than never. The scheduled QIC was unable to make it so the three brave men a.k.a. Crusaders agreed to make it a joint Q. We took off in the direction of Bayou St. John and decided to take it easy on this run since a few of us were in recovery mode from previous beat downs. The PAX stayed together the whole time and somehow started talking about our shared alma mater, Brother Martin High School. After figuring our twenty year time span at the school (classes of ’86, 94′, 06′), we cracked a few Jesuit jokes, talked about work, and enjoyed other random chatting as we made our way back to the flag. It was good having a little F2 thrown in during our F3. T-claps to Team Crusader for posting.

  • Bear Returns to the Mountain

    Ten men gathered in the gloom with the potential of a solid drenching… Disclaimer and letting all know that we would call it early if lightening became a concern…and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC
    LSS (Low Slow Squats) x 20 IC
    Mosey to a grassy area near river levee for some Pusherama:
    Merkins x 15 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Back by “popular” demand and a lack a creativity by YHC, time to rinse and repeat my last Wednesday Q, Bear Crawls Up the Mountain for some 11’s. Bear Crawl to the top of the levee, stand up and run over and do 10 burpees, run back over and do 1 LBC. Rinse and repeat…9 burpees, 2 LBCs…etc… Due to time we stopped half way through it.
    Mosey to the front of the zoo by the Audubon statue:
    Tatum Channings x 15 IC
    Dips x 15 IC
    Chatum Tanning x 15 IC
    Mosey to the open field between zoo and Magazine Street for 50 yd sprints x 7
    Mosey to the flag, Countoff, Namerama, Announcements, Shoutouts and a Prayer

  • A Man for Each Season

    A small Pax on a glorious morning.  In homage to the last day of the Quarter, the Pax followed the months.

    Round One (January through May)

  • SSH 31xIC
  • Imperial Walkers 29xIC
  • Lunges 31xIC
  • Peter Parkers 30xIC
  • Don Quixotes 31xIC

    • Round Two:  After a mosey along Okwata, the PAX does some suicides with the lamp posts: mosey fast to first lamp post for one squat, then back for two, then mosey to second lamp post for three, back for four, etc. to fourth lamp and back.  Q had the six: patient PAX.

    Round Three (June through August)

  • Hop-ups 20xIC, rest (cause June 21 is the beginning of summer, yeah, that’s why), then another 10xIC
  • Dips 31xIC
  • Incline Merkins 31xIC

    • Round Four (September and October)

  • Trek up Mount Everest OYO for 20 squats and down for 10 burpees
  • Trek up again OYO for 20 more squats and down for 11 burpees.

    • Round Five (November and December, plus a recap of the first three months)

  • LBCs 30xIC
  • Russian Twists 31xIC
  • Hello Dolly 31xIC
  • Flutter Kicks 29xIC
  • Dying Cockroachs 31xIC

    • Close with prayer for each day and month.  Thanks for keeping me honest.

  • Birthday Bash

    With Northshore Launch, YHC was wondering who’d show at the AO. No worries: with birthday balloons and posters across the way, the faithful appeared. After the statement of the obvious (Disclaimer), we moseyed around the Great Lawn for The Thang.

    Round One

    Burpees 5 OYO
    Squats 25xIC
    Burpees 5 OYO
    Hill Billies 25xIC
    Peter Parkers 25XIC
    [Something else YHC can’t remember.] The PAX later confessed to relief that Q was not planning to rack up 54 burpees: it’s only because he wasn’t thinking clearly.

    With a PAX of eight, pairing was a natural. A long mosey to Roosevelt Mall for some staggered Route 66 fun. We split up four to each row of benches, and then each split into two pairs on each side.

    Round Two
    At each bench, a set of Incline Merkins, a set of Tatum Channings and a set of Channing Tatums (Q was feeling random: each pair could decide whether to start with left-leg step ups first or instead right-leg step ups first): first bench, one of each set; second bench, two of each set; etc. all the way to 11 of each set at the 11th bench.

    Round Three
    The Q had mercy: for the return trip down Route 66, the count was reverse. At each bench, a set of Decline Merkins and, for particular pleasure (NOT), a set of full Sit-Ups (feet on benches): first bench, 11 of each set; second bench, 10 of each set; etc. all the way (barely surviving) to 1 of each at the 11th bench.

    Round Four

    Time for some rest (not really): Mosey to the north wall of Delgado Museum (QHC is that old; NOMA is for young bucks) for a scenic view: the People’s Chair for a minute 40.

    Round Five
    After a shake-out, mosey to the Lichtenstein Fountain for some dipsy doodles: first, 20 double-slow dips IC (odd counts to go down, even counts to go up); and then 20 regular dips IC (two dips per count). Your Q wasn’t thinking: he should have done ultra-slow dips (one full count to go down, one full count to hold down and then one full count to come up). Next time for the DownPaiNment.

    Round Six

    Mosey for some Mary on the cool dewy lawn in the shade. Started with a birthday count: 54 LBCs IC. After mubble-chatter whether each would be a birthday count, Q had mercy (and not much more steam): 20xIC Hello Dolly, 20xIC Dying Cockroach, 20xIC J-Lo, 20xIC Flutter Kicks, and 20xIC Iron Cross. With a tip to Shorty, the PAX ended with some balancing: 20 count balancing on each leg while stretched out (or not) like a T.

    Mosey to the (real!) Flag for announcement, birthday wishes and prayer of thanks, and then off to Coffeerama. Thanks to the PAX for a great birthday present.

  • Cold Open

    After a wrong turn by Your Humble Backseat Driver, our clown car successfully made it to the new Northshore AO 20 minutes before launch.  After a quick reconnaissance mission to see if we could get on to the field at Our Lady of the Lake (we can’t), 3 men from the South planted a very manly shovel into the cold Northshore soil for the first time.  We were quickly joined by our fellow brother Hotty Toddy and five men from God’s Country.  This AO sits right on the banks of Lake Pontchartrain and has to be one of the more scenic AOs in F3 Nation.  It’s also cold.  YHC quickly learned some additions to the standard disclaimer were necessary:  “I am not a certified lifeguard,” “I am not a professional traffic cop,” “Be wary of hypothermia”, etc…

    The Thang

    Took a short mosey and circled up a short distance from the flag, in case there were any late arrivers.  Did I mention how cold it is over here.

    Warm-up COP:  All IC –  SSH x 20; Imperial Walkers x 20; Windmills aka Don Quixotes aka Hammy Poppers x 10; Merkins x 15; Squats x 20; Peter Parkers x 20; Sumo Squats x 20; Parker Peters x 25

    EIEI asked if he should sing the song during Imperial Walkers, so I propose that all IWs on the Northshore are done while humming the The Imperial March.

    Short mosey to the lake ledge for some “Red Hot Chilli Pepper” famously named at the NOLA launch when Chong-Li led us under the bridge for a Chong-Li Special – read it here.  Seemed appropriate on the day Giving it Away.  YHC modified it like this: All IC – RLS x 16; Decline Merks x 8; LLS x 16; Incline Merks x 8; RLS x 12; Decline Merks x 6; LLS x 12; Incline Merks x 6; RLS x 9 (oops); Decline Merks x 4; LLS x 8; Incline Merks x 4; LLS x 4, Decline Merks x 2; RLS x 4; Incline Merks x 2

    Chong-Li didn’t fail.  This warmed-up the pax and the oaks were soon draped with long sleeve outer layers.  Let’s explore what is over the bridge.

    Found nice open space about 70 yards wide.  Nice spot to do battle with Tyson – Sprint 40 yards to the sidewalk, 10 reps, sprint 30 more yards to Lakeshore Drive, 10 reps, sprint back to the sidewalk, 10 reps, sprint back to the start.

    • Round 1: Squats
    • Round 2: Diamond Merkins
    • Round 3: Alternating Lunges (Left+Right = 1) 
    • Round 4: Wide Merkins
    • Round 5: Toe Raises

    Slow mosey back flagward.  Stopped half way for some Mary all IC: LBC x 20; Flutter Kicks x 20; Hello Dollys x 20; Putins x 20; Rosalitas x 20; Penguins x 20

    Mosey back to the flag for the COT

    Naked Man Moleskin

    •  Good showing by the Northshore Pax today.  T-claps to Toots for Larry Birding Round One against Tyson
    • The AO is nice and has potential.  Trees can be used for pull-ups.  We didn’t make it down to the playground or the baseball field.  That needs to be explored.
    • How many people does Amnesty know on the Northshore?  He had to have stopped and talked to at least 4 people during the workout.
    • Future FNG Chris showed up for the COT.  Seems he hasn’t made the change for daylight savings.  No name for Chris yet – you can’t just show up and get a name like Toots.  That has to be earned.
    • In true Northshore style we had mimosas and a variety of dishes involving quinoa at coffeteria.  I am proposing that coffeteria on the Northshore be called Bro Brunch.

    Thanks to the guys who came out this morning to make the Northshore stronger.  Great work.  I am looking forward to seeing this thing grow.

     

  • It’s On.

    7 men in the Okwata gloom wating on YHC as I pulled up without a moment to spare.  Like doing SSHs during the first COP it has become a custom at Okwata to run around the Mardi Gras “Fountain” to start the warm-up.  I use the quotes because it is never on.  I think it has been in full operation once since we started this AO.  So I decided we would break from tradition and head west, that is, until I pulled up to the flag.  It’s on.  Change of plans – sticking with tradition.  Disclaimer as I tie my shoe.  It’s on.

    The Thang

    We jogged around the MG Fountain in all of it’s splendor, circling up in the dry grass nearby for the Warm-up COP:  SSH x 30; IW x 30; Don Quixote’s x 15; Merkins x 15; LSS x 30…all IC.

    The beauty of the fountain was too good to leave, so instead of jogging to the planters along the lakefront, we stayed by the fountain and paired up at each bench for some Tabata.  The wooden benches by the fountain are pretty weathered, so YHC gave them a quick test before proceeding.  Tabata consists of 8 exercise sets.  Go all out for 20 seconds followed by a 10 second rest.  Today we did Decline Merks, Box Jumps, Dips, Squats, Repeato

    Mosey to the corner of Canal Blvd and Lakeshore Dr and circle up for 2 minutes of Mary:  LBC x 40; Flutters x 30; Putin x 20…al IC  followed by a quick exploratory jog up and over the levee along canal and back on the other side of the street.  A nice little lap with a hill.  Seems to be a popular route with the locals.

    Dirty McDeuce:  3 – 12 rep exercises all IC (upper, lower, core) followed by a Canal Levee Lap.  Repeat 4 times.

    • 1st set: – Merkins, Sumo Squats Elbow,  Peter Parkers – Lap
    • 2nd set – Diamond Merkins, Lunges, Elbow Parker Peters – Lap
    • 3rd set – Wide Merkins, Toe Raises, Plank Jacks – Lap
    • 4th set – Carolina Dry Dock, Squats, Hello Dolly

    Called an audible and ran along the levee back to the flag instead of making the last Canal Levee Lap.  This gave us time for some Quadraphilia, although it was only about a minute and a half (if that).

    Back to the flag for announcements and shout out.  T-claps to the PAX today – strong showing at Okwata, even without some of the usual suspects.  Wolf kottered after taking a break for the birth of his child.  Congratulations are in order and T-claps for getting back on the horse.  Also good to see Boudreaux hitting his third workout of the week – #RhodeIslandStrong.  And finally T-claps to Tool for bringing the Northshore flag.  Seemed appropriate to plant it on the shores of Lake Pontchartrain this morning.

     

  • Crawfish Guts or Potholes in the Darkness

    Well at 445 AM I read my text that Mr Awesome had a late night and needed a late notice sub for the workout.  I’m in — sorry to the PAX for a last minute Q – I had to come up with a plan quick.

    13 PAX in the GLOOM and Cavalier came in super hot– Wicked Witch of the West style that made 14.

    Disclaimer and we were off!

    Ran to OAK ALLEY for our first Circle of Pain.

    The warmup –

    In cadence:  Side Straddle Hops x 25, Lunge Jumps x 20, Monkey Humps x 15, Flutter kicks x 20

    Line up:  Bear Crawl to the first light post.     Burpee Broad Jump to the 2nd light post  – Finish with a sprint to the track.

    Mosey’d to the Birdwatcher aka John James Audubon Statue.  The tomatoes did a fly-by checking out the fellas.

    Right leg step ups x 20, Incline Merks x 12, Left Leg Step Ups x 20, Decline Peter Parkers x 20  **Doh!  Forgot to do Dips!  I hate it when I do that.

    Ran to the Hill. Debated cool band names as we ran in the gloom. Potholes in the Darkness won.  It was total vampire weather this AM.   The scent of crawfish guts was powerful and foul.  It hurt to breathe for this 1/4 mile.   We got to the Hill and we did 10 burpees on one side and 20 Peter Parkers on the other.  X 2

    Mosey’d back to the Soccer field.  Used the Goal for Peek a Boo pull ups AMRAP –as many reps as possible.  2 lines – walking plank as the line moved closer to the soccer goal.

    After we got through the line.  We circled up for 6 MOM.

    In Cadence (IC) Parker Peters x 22, Hello Dolly x 22, Russian Twist x 22, Leg Ups x 20, Shoulder Tap Merks x 20, Iron Cross x 23

    Run back to the FLAG at your fastest pace.

    Got the FLAG for the COT.  Bogey asked to focus on being better humans to the people we love and to the people we work with!    Please forgive the hastily prepared workout.  Hopefully you got something good out it.

    Tclaps to Bogey for stepping up to lead prayer!

    Tclaps to El Wire for EH’ing a new guy – welcome Ribbit…Now I wish I would have named him – Crawfish Guts or Pothole or Potholes in the Darkness (PITD) although Ribbit is pretty good.