F3 New Orleans

Category: Backblasts

  • 6>5

     

    At first it appeared YHC would set a new record for the smallest VQ, as Bogey and I watched the clock approach 5:30.  Then along came the Triple Threat –  Jingle Vader and two wheeling Hawgcycle.  We waited a few extra minutes by the virtual flag for the rest of the PAX that were surely stuck behind a long slow train, however rules are rules and off we went.  Let the VQ debut begin.

    We moseyed off in the traditional direction for our warm-up.

    SSH x 40, IW x 20, Arm Circles Small Front and Back x 20 , Arm Circles Big Front and Back x 10, Merkins x 20, Plank Jacks x 40

    To the rocks we go…

    The Pax was encouraged to select a reasonable rock as we would be lifting them over our heads. Hawg decided not to heed YHC’s advice and appeared to get his usual bolder from the big boy pile. Big Rock award goes to Hawg.

    Rock Squats x 20 , Rock Curls x 20, Overhead Rock Press x 20

    Mosey to a newly formed soccer field

    RND 1 Squat -Curl- Press one continuous motion x 25 reps then run across field for 25 Peter Parkers and return

    RND 2 Squat-Curl-Press x 20 sprint across field for 20 Peter Parkers sprint back

    RND 3 Squat Curl-Press x 15 sprint across field for 15 Peter Parkers sprint back.

    Mosey with rocks over for  three rounds of AMRAP pullups

    We broke into two groups.

    Rnd 1 Grp 1 Pullups AMRAP Grp 2 – Russian Twists – rotate

    Rnd 2 Grp 1 Pullups AMRAP Grp 2 – Merkins – rotate

    Rnd 3 Grp 1 Pullups AMARAP Grp 2 – LBC rotate

    Enough with the rocks – deposit rocks

    Maybe a first for Rock City we had a little Hallelujah run to get ready for some leg-o-rama.

    Circle up for some low impact leg work – 20 squats x 10 sets with a short breather between.

    Mosey back toward the start and stop for some Mary

    Flutter Kicks x 20, Hello Dolly x 20, LBC x 20, Russian Twists x 20

    Mosey back to virtual flag

    Count down, Name O Rama (6>5) #StreakContinues, Shoutouts, and prayer requests – Bogey’s cousin.

    We were thankful for Dr. King who made us a stronger nation and ended with the Serenity Prayer

    We certainly had a more mature group than the Birdcage as the average age was 45+. #BeatThat

    VQ – done.

  • 5 IS MORE THAN 4 – THE COMEBACK BEGINS

    Five men gathered at Audubon Park on a cold Monday morning. That’s apparently one more than Pontiff mustered, so Audubon wins. T-shirts get printed next week.

    Mosey to the Bandstand for the COP – Imperial walkers x 20, Plank jacks x 20, LBCs x 20, Hillbillies x 20, Arm Circles x 20 (10 in each direction).

    Mosey to the Row Bars for Rows x 20 and Low Slow Squats x 20.

    Indian Run to the fountain. At the fountain, Dips x 20, Incline Merkins x 15, Hip Slappers x 20 (10 each hip), Derkins x 10.

    Indian Run to pull-up bars. Three groups – Squats, Incline Merkins, Pull-ups x 10 – pull-ups control the count.

    Indian run for a bit. Then stop for some Mary. Flutter kicks x 20, LBCs x 20, Wife Pleasers x 20, Penguins X 20, Hello Dolly x 20.

    Indian run to the flag for Plank-O-Rama.

    Count, just realized we forgot to do name-o-rama, shout-out, and prayer.

  • Some new stuff for Wolfpack Mountain

    Nice AM weather for a Friday in January- and a friendly group to run up Wolfpack Mountain.

    Tclaps to Cowbell and Shorty for the 6 day straight post!

    Tclaps to El Chapo for posting twice in a row for his first week!

    I took the pack straight to the base of Wolfpack Mountain.  We did our first Circle of Pain.(COP)

    SSH x 25, Imp Walkers x 25, Good Mornings x 20, Merks x 20, Monkey Humps x 25

    Then we ran to the top of the Mountain stopping on the 6th floor due to the wet and rain.

    At the top we did COP #2 Cross Leg Merks x 10 each leg, Hip Dip x 10 each side, Peter Parkers x 25 and Lunges x 225

    Then we ran a lap down the stairs and up the other set of stairs.

    For COP #3 We did Mat Jumps x 25, Slow Squats x 25, Merks Cross Fit x 20, and Parker Peters x 25

    Then we ran a lap. That is down 6 flights of stairs and up 6 flights of stairs.

    For COP #4 We extended it and modified from the original plan of 5 laps

    Here we tried out some new stuff (new to us at F3 NOLA)

    Russian Twist (old) x 20, Plank Walk x 20 (old), Leg Raises (new) x 20- don’t rest heels on ground) Iron Cross x 20 (new), Jack Knife x 20 (newish), Push Through x 20 (new ish), Carolina Dry Dock (old x 20), 4 count Flutter Kick x 20 (new)

    Ran down the mountain – stopped in the bench alley for a quick DIP session.  Dips x 25

    Then we hustled to the FLAG for some COT.

    We continued to pray for my aunt Julie, we continued to pray for the Agnew Family and we tried to commit to focus on our relationships at work.  Being a better human with those we work with but also trying to engage those that annoy us instead of just avoid them and find our common ground.

    Peace!  See you in the Gloom!

     

  • Run DMC in the House

    Eleven men gathered in City Park on this pleasantly cool morning to get another F3 fix.  After the disclaimer, off we went to the Great Lawn for a warmup COP:

    SSH IC x25, Windmills IC x25, IPW IC x25, Plank Jacks IC x25, and 10 Burpees for lagniappe.

    Short mosey over to to Sculpture Garden to grab some ledge.  Box Jumps for 1 minute.  Blood was flowing at this point.

    Mosey to the Foundry for clockwise rotation of exercises alternating upper and lower body.  Goal was 10-15 of each rep:  Pull Ups, Low Slow Squats, High Dips, Lunges, Rows, and planking while in line.  T-claps to those who hit the monkey bars for extra credit.  After one round, hit the track for an 3/4 mile Indian Run veering off on the soccer field for a new twist on core work that YHC had been pondering for months:

    In lieu of 6 minutes of Mary, YHC came up with 3 MINUTES OF MARY MARY.  This was inspired by a Leonard Fournette training video (https://www.youtube.com/watch?v=iet4hgHhzvA) where he did what appeared to be a 10 minute routine in the Russian Twist position.  To add to this inspiration, YHC played the 80’s rap classic “Mary Mary” composed timeless trio Run DMC (https://www.youtube.com/watch?v=QgmyVLheqkQ).  With the PAX holding in RT position, we jammed to the music on YHC’s not so loud smartphone, with a side to side rep each time the name “Mary” was in the lyrics.  Needless to say it was a long three minutes, with most having to modify with a knee hold.  YHC envisioned this as more of a core thing but it wound up being a leg thing too.  Not the smoothest routine but it was something different.  Would have been way more “bitchin” with an old school boom box.  Lesson learned.

    Mosey OYO back to foundry for another round of upper/lower body reps.

    Mosey to Big Lake track to grab some ledge on the boardwalk overlooking the water.  Great view and great way to see the sun coming up.  YHC once again whipped out the smartphone for what would be a timed Tabata inspired group of high intensity 40 second exercises with 10 seconds of rest in between:  Round 1-Dips, Round 2-Right Leg Step Up, Round 3-Declined Merkins, Round 4-Left Leg Step Ups, Round-5 Hip Slappers, Round-6 Inclined Plank with toe taps to ledge (Spiderman style), Round 7-Inclined Merkins.  The sweat was dripping at this point.  YHC hinted that we would head west back towards the flag but pulled a fast one and headed east with just enough time for a short mosey and another round of 3 Minutes of Mary Mary.  This go round we held the LBC position and completed two crunches each time we heard “Mary Mary”.  This was a bit botched by the lack of ghetto blaster sized speakers on the iPhone 6, not to mention the ladies laughing and cat-calling us as they walked by on the track.  After another grueling three minutes, westbound we went with a pit stop for sudden change: 10 Burpees.

    Mosey to the flag.

    COT and prayer included a shout out to Marlin’s neighbor, Kimchi’s new baby, safe travels for Amnesty, Aunt Julie, and OSHA’s wife.  Seven PAX meandered down to grab some coffee and were greeted with a reserved table and VIP treatment from our favorite waiter, Mike.

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

    Tool

  • My Legs Hurt

    nice pax on a chilly morning

    warm up mosey to pay respects to Mr. James Audubon
    watch out for the deep hole…watch out for the mud pits…

    grab some ledge
    15x right leg step ups in cadence
    15x left leg step ups in cadence
    15x dips in cadence

    mosey to the goal post

    warm up COP
    ssh x15 ic
    imperial walker x15 ic
    ‘merkins x15 ic

    split into three groups of six for a circuit
    burpees x15 (when they finish we rotate)
    lunges
    peekaboos on the goal post

    bonus 15 burpees on your own

    mosey back to the park – oak alley

    COP
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    line up for Animals on parade
    each movement from one pair of lights to the next
    Bear Crawls
    Duck Walk
    Crab Walk
    Burpee Broad Jump

    recovery mosey around the parking lot

    COP
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    line up for Animals on parade
    each movement from one pair of lights to the next
    Booboo Bear Crawl
    Booboo Bear Crawl (other leg)
    Frog Jumps
    Spider Man Crawl

    COP (more of a scraggle of two lines)
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    sprint to the end of Oak Alley then to the flag

    2 min of plank-o-rama with the 23rd Psalm to finish

  • 3..2..1..Launch of Okwata!

    “To get through the hardest journey, we need to only take one step at a time, but we must keep on stepping.” -Chinese Proverb

    Nine Pax gathered today to help launch Okwata on this relatively warm, breeze-less gloom.  Everyone of us except Hawg found the side parking lot by the Mardi Gras Fountain… he was just about to pass it up until:

    car kid toy like a boss parallel park

    #smooth  Once 0530 hit, YHC was ready to start the workout, but first…. DISCLAIMER

    The Thang:

    Quick mosey around the Mardi Gras Fountain and circle up in front.

    COP #1 (IC): Warmup

    • 20 x SSH
    • 20 x Imp. Walkers
    • 20 x Plank Shoulder Taps
    • 10 x Shoulder Tap Merkins

    Mosey up the colossal levee and to the right towards Canal Blvd.  Head down the levee and line up for some Jacob’s Ladder.

    • Jacob’s Ladder: Seven times up the levee, with an increasing number of burpees at the top each trip up.

    This is tough! Tclaps to the Pax.  We walked to Canal Blvd on the top of the levee, then a mosey to the lake and lined up facing Lake Pontchartrain (f.k.a. Okwata).

    • 500 meter swim

    I’m joking! (well only half joking)… the Pax was like:

    what tom cruise confused wut huh

    We actually did some squat work:

    COP #2 (IC): Leg Burn

    • 30 x Low Slow Squats
    • 15 x Low Squat Hops
    • 10 x Low Squat – to – Plank

    We then noodle-leg moseyed across the street to the under-construction playground.  OSHA pointed out the safety concerns with the black hole in the ground. After we filed our JSA with OSHA, we circled up for some time with Mary:

    COP #3: 6+MOM

    • 20 x Flutter Kicks
    • 15 x Hello Dolly
    • 20 x LBC’s
    • Plank Work: 30 sec holds on each
      • Low Plank
      • Side Plank – Boat – Side Plank Pulses x10 (All Right, then All Left)
      • Superman –Superman w/Lat. Pulls –Superman w/Side Arm Raises – Rocketman

    After the core work, YHC noticed the eight benches circling the playground-to-be, so I had to do this.

    COP #4: Bear Crawl Clock

    One member of the Pax was sent to each Bench (since we had 9 in the Pax, Hotty Toddy had to share with me #youngerbrotherproblems) and performed an exercise called out by the Q.  After each exercise, the Pax bear crawls clockwise to the next bench and gets ready for the next exercise.  Exercises included (all IC):

    • 20 x Dips
    • 15 x RLSU
    • 15 x Incline Merkin
    • 15 x LLSU
    • 10 x Decline Merkin
    • 10 x Low Slow Dips
    • 10 x Hip Slappers

    Pax caught their breath so we could Indian run back to the flag… 2 minutes left… lets do some calf work around the flag:

    COP #5: Agility

    • 20 x Calf Raises
    • 20 x Foot Jacks (SSH w/ no arms)
    • 10 x Right leg Calf Raises
    • 8 x Right leg hops
    • 10 x Left leg Calf Raises
    • 8 x Left leg hops

    We ended with the C-O-T which included the Name-O-Rama, Shout-Outs, & Prayer.  Tclaps to the Pax for helping Okwata get started!

     

  • Pourin’ on the PAX

    6 PAX posted in the pourin’ gloom.

    Began with splashing puddle mosey to museum and back to peristyle to warm up.

    In peristyle:

    SSH x 20

    IW x 20;

    Peter Parker x 15;

    PlankJack x 15;

    Parker Peter x 15;

    Arm Circle x 40 one-way and then 40 the other way.

    20 IW Squats.

    Happy Jacks (5 SSH – 2 jump squats – 6 cycles )

    Mosey back out into rain in great lawn

    Bear Crawl Ring of Fire (2 rounds with 10 merkins).

    Black Jack across great lawn side line to sideline. Burpees on one side, squats on other. Made about halfway through.

    Next was Four Corners of great lawn – 2 rounds with 10 of the following respective corners: dollys, flutters, Russian twists, and LBCs.

    After four corners, headed out of rain under peristyle for two rounds of “Bring Sally Up”, first merkin style and then squat style. The merkin Sally up was a beat down.

    Ended with Russian twists and dollys before mosey to flag.

  • Changes then Pace, Repeat

    “Look at those cavemen go, It’s the freakiest show” – David Bowie

    Yes, it was a freak show with 5 guys hurling themselves around the track while temps dropped to the mid 30s…disclaimer reads rain or shine but none today just cold and of course pain.

    Pre-Thang

    Mosey to the bandstand for a COP. Lights out near the lake so YHC selected a some-what dry area out front. Best to stay away when dark (where are you statue man?):

    SSH x20, IWx20, LSSx20

    Thang:

    Mosey to the track – sudden change 10 burpees

    Indian Run to row bars – two groups 10 burpees, 15 rows

    Indian Run to well lit area down the track – sudden change 10 burpees (What’s that David Bowie song?)

    Indian Run to fountain: Dips x20, RLSU x20, LLSU x20, Derks x10

    Indian Run to pull up bars – three groups – 10 pull-ups, 15 high-bar dips, 10 burpees

    Indian Run to well lit golf path for mary: Flutter x20, Hello Dolly x20, LBC x20

    Indian Run to monkey bars – three groups – 10 side arm pull ups, 20 lunges, 10 burpees

    Indian Run to the place where a flag once stood – sudden change 10 burpees to finish

    After 60 burpees and probably the fastest time around the track, YHC called it with a few minutes to spare.

    Count off, Name-o-rama, short prayer then time for much needed warmth.  Good times…

     

     

     

     

  • 610 Stomp #21

    “Whether you think you can, or whether you think you can’t, you’re right.”  – Henry Ford

    It was a brisky 41 degrees for this Stomp.  Rudy was first on the scene when YHC pulled up:

    I think he was reminiscing.. anyway, Cowbell and FNG (Rebelette) were next on the scene.. Rebelette was worried about his key placement, and should take a lesson from Cowbell (throwing them in the back of his truck) or Jingle Vador (puts them on his rear wheel)… any other suggestions by F3NOLA on key placement?? #preach  Once the N/S/W/E/Middle Park crew trekked over, the Pax had a lot of bouncing around the flag to get the cold away, so I decided to help them stay warm by starting the workout, but first….

    DISCLAIMER

    The Thang:

    This is a workout that Q’s itself…4.5 mile run along the bayou to Banks St. and back & stop every 6 minutes to do burpees and/or walk and/or sprint for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout at his own pace/distance.

    This morning, SFX & YHC split off from the group, and our usual “1-minute-in” convo transpired:

    YHC: what you feel like doing today?

    SFX: you pick.

    YHC: (1-minute goes by) 12 burpees… what you think?

    SFX: (sighs) I guess that works.

    In the end, we decided on doing 12 burpees going out, and coming back we sprinted for 30 sec (I recommend this method).  We approached Banks St. with Amnesty and Rudy at our heels (Tclaps).  I don’t think Rudy enjoyed when we told him we were going to be sprinting for our 1-minute Lagniappe on the way back in … it’s too eplicit for this backblast.

    On the way back in, Tool was still doing burpees along the bayou (Tclaps), and Cowbell & Rebelette were the first to finish (Tclaps to both, esp. Rebelette who dove into his first 610 Stomp this gloom).

    Once the PAX was accounted for, we sealed the deal with 10 more burpees.  Tclaps to the Pax for the downPAINment today.. everyone was not feeling the cold by the end of this beatdown. Here is a picture of how each Pax looked:

    We ended with a COT, which included the Name-O-Rama (probably should change Rebelette’s name.. we had nothing except he hates Ole Miss), Shout-Outs, & Prayer.

  • Now Accepting Entries for the Official 2016 F3 Race Jersey Logo

    The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2016.  Winning designs have originated in the F3 Columbia region for the last 2 years, but the depth and breadth of competition has increased greatly this year with expansion.

    Like previous years, we plan to keep the standard F3 logo on the front, uniting F3 Nation, and feature a new design on the back to commemorate this year of F3.  As before, the logo will be retired at the end of the year with no additional printings, so you can always tell who is a legitimate OG.  (The last of the #ISI shirts are here, and a few of the past logos are still available on mugs and pint glasses). The official yearly F3 Nation Race Jersey has become a cherished collectible for PAX across F3 Nation – a reminder of your years in F3, suitable for framing retired jerseys above the mantle as trophies to your manhood.

    Please use the comments below to submit a slogan idea.  Images can be fully developed or just sketches that need refinement.  Posting to twitter or google drive and sharing the link here seems to work well.  You can also comment to applaud the creativity of others, or voice your opinions.  Remember that this will be the fleeting image that countless sadclowns see passing them by on the course or track next year – make it memorable. There are no design requirements this year, meaning you do not have to incorporate the f3 URL or twitter handle – just make is something that unites us across all F3 regions and nomad groups.  F3 Marketing will be making a final selection at the beginning of February.

    We’ll keep taking ideas until the end of Jan, and then get some shirts going for Spring races.

    Thanks and good luck. Aye!