F3 New Orleans

Category: Backblasts

  • Escalate/De-Escalate

    Pre Thang:  Seven men met in the gloom and hit the ground running as the clock hit 05:30.

    The Thang:  Mosey 1/4 mile out and over to Loyola Comm Complex Terrace for a warmup on the escalator.  5 Burpees a the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3. Recover.  10 Burpees at the bottom, 15 Squats at stop 2 and 20 LBC’s at stop 3. Recover.  15 Burpees at the bottom, 20 Squats at stop 2 and 25 LBC’s at stop 3.  Recover w/ a one minute plank.  10 Burpees at the bottom, 15 Squats at stop 2  and 20 LBC’s at stop 3.  Recover.  5 Burpees at the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3.  Recover.

    Mosey to Danna Center benches:  Dips x 15, Step ups x 12, Incline Merkins x 12, Step ups x 12, Decline Merkins x 10 all in cadence.

    Mosey to Wolfpack Mtn.:  Lunge walk up first ramp, then run to the top OYO stopping at each level on the church side for 10 quick Merkins.  Plank and wait at the top.

    Mosey back to the flag for COT.

    Shout out by YHC.

    Sorry for the delayed Backblast.  As you can imagine, YHC was smoked after this workout…

    Good Times!

    Roots

     

  • How About Something New

    Pre-Thang

    The PAX rolled in disbelief that the morning felt like a November day, but it’s August.  What’s happening here?  YHC felt inspired that this would be a highly intense backblast with the PAX running through a cool breezy morning.

    Warm-Up

    Everyone grab some curb for some IC Toe Taps x 30.  YHC is calling out Douille for his exceptional skills in dancing with the curb instead of staying IC with the PAX.

    Mosey under the Canopy for COP:

    • IC: SSH x 30, Arm Circles x 10 (clock then counter clock), Plank Jacks x 20

    The Thang

    Partner up for some Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC performed a beautiful demonstration for the PAX with the help from Rev.  In unison partner 1 completes Merikan while partner 2 squats.  Run the end of the Great Lawn, flapjack positions, and repeat until 11’s are complete.

    Mosey over towards the Sculpture Garden for “Bring Sally Up” Squat exhibition (fear the gold sequins Jammy Fanny).

    Mosey over to the Foundry for some circuit training.

    • Sprint to the trash can at the end of the field and back, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP, Toes-to-bar AMRAP, LBC’s AMRAP, Rows (1st Round) & Flutter Kicks (2nd Round) AMRAP
    • Cycle through each exercise; water break; rinse & repeat x 2

    Mosey back to the flag.

    Name-O-Rama: 7 showed up this morning.  Sadly everyone had to take off for what mostly sounded like attending to wifely duties so no Coffeeteria this AM.

    Shout Out: Side Effect’s baby is due any day so prayers out speedy/healthy delivery.  Prayers to a local pediatrician and his family as he is on his final days battling cancer.

    Jazzy had some inspirational post shout out thoughts from the Wednesday shout out.  TCLAPS to him for further reflection and incorporating it to what F3 has meant to him thus far.

    YHC just finished up a project out in Vancouver, WA this past week.  After completing projects, there’s usually some down time at home until getting staffed onto the next project or signing on for a longer project with the same client.  In many ways a new project is like starting a new job.  There are new challenges to face.  There are new coworkers to warm up to.  There’s a new part of the country with different cultural values.  How does this inspire YHC on the shout out for today’s Backblast?  It means that change is good.  Change helps mold and educate us.  Change means growth in one’s emotional intelligence.  YHC encourages the PAX to go out and do something new next week.  Try a new food or cooking technique, Q a Backblast, make a friend, pick an activity outside of your comfort zone…

  • Dive Bomb till You Drop

    10 set off with Bluedog nowhere to be found

    The Thang:

    Long Mosey to Tulane Lawn

    Frankenstein

    Double knee ups

    Lunge lunge rotate

    Merkins x10

    Squats x 20

    Plank Jack x 15

    Imperial Walker x 15

     

    Mosey to Loyola Corner

    4 sets 10 reps

    Station 1 Dive Bomber Merkins

    Station 2 Dips

    Station 3 LBC

    Station 4 Peter Parker

    Mosey to Wolfpack Mountain 

    Indian Run to the Summit

    Dolly’s x20

    LBC x 20

    Russian Twist x10

    Shout-Outs:

    Dr. Collins

    Amnesty’s Father beating prostate cancer

    2 month old with heart condition at Children’s

  • Mississippi Salute

    Pre-Thang

    This morning started off with what seemed to be a record-tying post of 15 men. When the long hand hit the 6, we….er they…embarked on a workout that pushed every man to at least one of their limits.

    The Thang

    Mosey to the first COP at the back corner of the park
    Side straddle hop × 25
    Imperial walkers X 25
    Arm circles X 10
    Windmills X 10
    Lunges x 10

    Move on toward the soccer goal post (where YHC joined the rest of the crew after a fart-sacking incident, making this the the largest post we have had in NOLA F3), for one round of Tabata. At high intensity you perform excercise A for 20 seconds, then rest for ten seconds. Once again, at high intensity, perform exercise B for 20 seconds, then rest 10 seconds. Repeat this entirely x 4, for a total of 8 sets.
    Exercise A – Peek a Boo pullups
    Exercise B – Squat Jacks

    Mosey to the Fly for the Mississippi Salute!

    In a line, facing the river:
    Jack Webb to 6
    Little Baby Twist x 30
    T-Pushup x 10 ( lift right hand high, bring it back down for a pushup, then raise left hand high, and back down for another pushup. rinse and repeat.)
    Penguins x 20
    Dive Bomber Pushup x 8 OYO

    Handover Q to Rev (YHC)

    Mosey to the levee, and run some “Nola Hills.” that means we ran up and down the levee until we ran out of levee. Then moseyed some more to J.J. Audubon

    Low Slow Everything – On each exercise, take 4 counts to go down, hold for 4 counts, and come up in 4 counts. Rinse and repeat

    Incline Merkins x 6
    Freak Nasty x 5
    Decline Merkins x 4

    Mosey to the field next to the tomatoes and their clipboard.

    COP
    LBC x 15
    Mountain Climber x 18
    Flutter Kick x 16
    Squats x 15

    Mosey back to the flag, plank up. Rotate plank.
    Standard plank for 60 sec
    Left hand high for 30 sec
    Inverted for 45 sec
    Right hand high for 30 sec
    Standard for 30 sec.

    Moleskine:

    TClaps to Yeungling for a KILLIN Q. You are, without a doubt, ready for your full Q.
    TClaps to all you guys who don’t normally post on Wednesday for making this our largest post ever!

    Announcements:

    Friday – Roots has the Q at Wolfpack Mountain – 5:30am
    Saturday – Splash has the Q at City Park – 6:30am

  • Ruck City #2

    Three Ruckers met in the Metairie gloom for the now traditional last Monday of the month Rucksack Workout at #RockCity.  Jazzy’s Hello Kitty Ruck was in the possession of his daughter, so he modified with a rock sans ruck.

    The Thang

    • Ruck to the rock pile for a Warm-up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30.
    • Grab Jazzy’s Rock and Ruck back in the direction from whence we came.
    • Red Hot Chili Pepper at the Bird Sanctuary. Rucksack stayed on our back except for dips when we switched it to the front:   Left Leg Step-ups IC x 12; Dips IC x 6; Right Leg Step-ups IC x 12; Incline Merkins IC x 6; LLS x 10; Dips x 5; RLS x 10; IM x 5; LLS x 8; Dips x 5; RLS x 10; IM x 5 (YHC lost track of the count a few times).
    • Ruck to the old playground
    • Modified Cindy. Rucksacks stayed on our backs.  3 stations:    Merkins x 10; Pull-up hang from the rings while the Merkin Man does 10; Do as many squats as you can while the Merkin man does 10.  Rotate and repeat.  Everyone did 3 sets of each exercise.
    • Ruck to and over the hill.
    • COP: Upright Row IC x 10; Russian Swings IC x 10
    • Ruck Cusak Style for about 100 yards; 10 burpees sans Ruck; Ruck Cusak style for another 50 yards to the Rock Pile. Drop off Jazzy’s Rock and Ruck regular to the flag
    • Chilcutt Plank with Rucksack for a minute and a half.

    Moleskin

    Nice change of pace today with the Rucksacks.  Gives us some variety.  YHC really liked the upright rows and the Russian Swings, which you can’t really do with the rock.

    Shout Out

    We prayed for Keith Collins.  We thanked God that our community has been blessed with Dr. Collins and his family.  We are thankful for the man and father that he is.  We continue to pray for a miracle.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Mano y Mano y Cindy

    Six PAX started off with false hopes of cloudy skies with one little piggy running wee-wee-wee to catch up!  “Poisoned” Orleans Parish water complicated our attempts to avoid heat stroke.

    The Thang:

    Mosey to Great Lawn

    Side Straddle Hops x 25

    Bird Dogs 15 sec each leg, rinse and repeat at 10 sec each leg

    Lunge twists for 15 yards

     

    Mosey to the Foundry

    Cindy Competition between partners:

    Round 1:

    Partner #1: Repeated cycles of Cindy (5 pull-ups, 10 merkins, and 15 squats) during partner run (average 3-4 cycles)

    Partner #2: Run along Festival Grounds Trail to shelter and back (approximately ½ mile)

    Partner #1 and #2 Switch – #1 Run, #2 Cycles of Cindy

    Plank for 6

    LBCs x 25

    Straight Legs Up Crunches x 25

    10 Second Count Rest

    Round 2:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    Flutter Kicks x 25

    Dr. W’s x 10

    Parachutes x 20

    10 Second Count

    Round 3:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    LBFC’s x 10

    Dancing Chilcutts x 10

    20 Second Count

     

    Mosey to Roosevelt Mall for ¼ mile pick-up run

    Mosey to Great Lawn

    Al Gore for 6

     

    Finish to the Flag at own pace

     

    Shout-Outs:

    Dr. Collins

    2 month old with heart condition at Children’s

  • As Nasty as We Wanna Be

    2 men hit the #RockCity gloom this morning.  It made for easy decision making when it came time to partner up.

    The Thang

    • Mosey to Rock Pile warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Windmill IC x 15 (these got nostalgic as they reminded Jazzy of his Grandpa.) Arm Circles IC (Forward x 15 – Backwards x 15);
    • Select your rock for the Rock COP (YHC tried to branch out and find a new rock, but ended up sticking with the good ol’ flat triangle that I have been using). Squats IC x 12; Shoulder Press IC x 12; Curls IC x 12; Toe Raises IC x 20.
    • Partner up for Ketchup: Partners decide on a rock to use.  First man takes off running around the jogging path (1 mile) with the rock while the other does 10 burpees.  Once he finishes, the burpee man runs to catch-up with the rock man.  The rock is handed off and the man that was caught does his 10 burpees and then runs down his partner.  This continued all the way around the path.
    • Slow mosey to the flag con roca. The hammy was feeling it at this point
    • Fence Chunkers x 20.
    • 6 MOM: LBC IC x 40; Hello Dolly IC x 30; Reverse Crunches IC x 30
    • Mosey con roca back to the rock pile and deposit the rock for another day.
    • Run back to the flag

    Moleskin

    It was nice to have Jazzy back after his vacation hiatus.  Rumor has it that Splash didn’t make it because of an injury sustained during a Cross Fit exercise.  If only he would have started his rock training a few months earlier.  In all seriousness, let’s wish him a speedy recovery so he can get back out into the gloom.

    Shout Out

    We thanked God for his blessings and prayed that we not take them for granted.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Mike Tyson and the 610 Stompers

    Three men set out in the humid gloom of City Park to give Reluctant Yankee a proper F3 send off to Lithuania.  It seems like summer travels and weekend getaways kept the numbers low today.

    The Thang

    • Mosey to great lawn for the warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Arm Circles IC (Forward x 15 – Backwards x 15); Windmill
    • Mosey to NOMA for The 610 Stomper: 10 Burpees in one minute.  Repeat for 6 sets
    • Run around Big Lake (I think it is about 1 mile) We staggered the starts and played some catch me if you can.  No need to provide incentives given the competitive nature of this pax.  When finished each man slow moseyed to the Foundry and did arm hangs in lieu of planks waiting for the six.
    • Mosey to a soccer field for 8 Rounds of Tyson (1 Round = sprint to midfield and do 10 reps of the exercise, sprint to far end line, 10 more reps, sprint back to mid-field, 10 more reps, sprint back to start, 10 more reps) Excercises = Burpees, 4 count flutter kicks, squats, staggered merkins, bunny hops, 2 count peter parkers, beyonces, merkins
    • Mosey back to the flag

    Moleskin

    T-claps to Yankee for squeezing in a workout prior to his international flight.  We had done 100 burpees by the time we were 30 minutes into the workout.  Our only regret is that we didn’t have time to get 2 more rounds of Tyson in.

    Shout Out

    Prayers for Yankee’s trip and Side Effect’s has he and his wife prepare for their newborn.

    Announcements

    • Monday – 5:30 @ Pontiff
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Easy Like Friday Morning

    Pre-Thang:

    Nine men came out in the steamy gloom to get their sweat on.  This was YHC’s first full Q.

    The Thang:

    Mosey up and down St. Charles Ave to Green Wave lawn.  No sightings of anyone resembling Drew Brees.

    IC:  SSH x 25, Arm Circles x 15 x 2, Squat Jump Turn x 15, IPW x 15, Smurf Jacks (SSH in squat position) x 15

    Quick Mosey to Touchdown Jesus lawn and split in two alternating groups.  First Round:  group 1 Bear Crawl to statue, sprint back while group 2 does Burp and Merks (Burpees w/increasing pushups).  Second Round:  Lunge Walk to statue, sprint back  – burp and merk.  Third Round:  Backpedal around statue, sprint – burp and merk.  (looking back, round three would have been better suited with another bear crawl)

    Mosey to garage, backpedal and sprint first ramp with a pitstop at the top of each incline to knock out LBC x 15.  Plank at the top to wait for the #6.

    IC:  Hello Dolly x 15, Russian Twist x 15, Flutter Kick x 15, LBT x 15, Superman x 10, Rosalitas x 10

    Head down the stairs to level 3, mosey down the ramps and out to the quad for a quick round to cap off the morning.  IC: LS Dip x 15, Step Ups x 10, Incline Merkin x 10, Step Ups x 10, LS Dip x 10.  YHC wishes he could have dug deeper for a higher rep count on these but was running out of gas.

    Mosey at your own pace back to the flag.

    Circle of Trust included Spillway Classic announcement along with the usual rundown of who’s Q’ing upcoming workouts.  YHC thanked the PAX for pushing him through three good months of F3,  resulting in 15lbs shed and much better shape than just running alone.  Prayer shout outs to the victims of the Tennessee shootings and to the Big Man above for giving us the health and will to do these workouts and become better men.

    Thanks for letting me lead.  I will strive for more of a beat down and “bullshits” on any future Q’s.

    Tool

     

  • Douille or Do We Q in Cadence? or !

    Pre-Thang: Seven Pax showed up at the Monkey Cage for YHC’s often erratic VQ.

    The Thang: Mosey out to far end of the park towards the levee for a little COP. Yankee had fun clearing the spider webs on the way. Rough start for YHC with the cadence but the Pax were extremely supportive during the VQ.

    IC: SSH x 25, Imperial Walkers x 25, Plank Jacks x 20, Mountain Climbers x 20, T-Merkins (Tulane Tumblr) x 5

    Mosey over to the statue in front of the zoo. Yuengling added a little fuel to the unpredictable cadence by taking a few head dives into the bushes next to YHC.  Nineteen is good, right?

    IC: LF Step Up x 19, Incline Merkin x19, RF Step Up x19, Low Slow Dips x 12

    Mosey over to the fly for an escalator at the levee. Thanks to (#Tclaps) Roots for the coaching and encouragement on the way to levee.

    Escalator 3x

    Merkins x 10 bottom of levee

    Bear crawl to top of levee

    Squats x 20 top of levee

    Backpedal to trees by the road

    LBC x 30

    Sprint back to bottom of levee, plank when complete

    Ten count by Tool then mosey over to the soccer field after scaling the mound. Hawgcycle surprisingly found us circling up for Mary.  I still can’t believe he found us!

    Before Mary, Sudden Change – Burpees X 10   Tool tried to call BS which is like thank you in F3 lingo right?

    IC: Real Freddie Mercury x 20 (reverse halfway through), LBT x 25, Flutter Kicks x 15, Russian Twist x 15

    Indian run back to statue by zoo. Thanks to Yankee for reminding YHC about #1 rule, no man left behind.

    Plank up for the 6 then IC: Decline Mekins x 15, Dips x 10.

    Back to the flag at your own pace. Good job Hawg pushing it back with YHC.

    Name-O-Rama: Finished with 8. Thanks to all Pax by YHC for the somewhat shaky VQ.

    Prayers: Strength & Wisdom to the doctors around the country working to cure cancer: http://killingcancer.vice.com/