F3 New Orleans

Category: Backblasts

  • Sandbaggin’

    11 Pax eventually stumbled in to drag a bag full of sand and blankets around the Birdcage (Audubon Park). Squats and planks abounded, not to be outdone by burpees, of course.

    Warm-up:

    1/4 Mile run to edge of park.
    SSH x 20
    Low Slow Squats x 15
    BOYO x 5
    Jumping Lunges x 12
    SSH x 15

    Mosie to Bandstand

    The Thang

    Wall Squats until bag is passed down the line of PAX and back, Merkins x 10 – Rinse and Repeat x 5

    Burpee Suicides @ Lamps – run to 5th lamp, 5 burpees, and back. Run to 4th lamp, 4 burpees, back, etc.

    Lunge walk to next lamp (20yds)
    Bear Crawl to next lamp
    Burpee Broad Jump to next lamp

    Mosie to Covered picnic tables

    InMerkins x 12
    DeMerkins x 8
    Step – ups x 15
    Dips x 15

    Back to Flag

    Line Up and number off 1 and 2. 2’s step out of line and face 1’s. Group squats in unison while the first in line squats holding the bag in front of his chest, then tosses it to the man across from him. Repeat until the bag gets to the end of the line. When the bag arrives at the end, the Pax fall into plank, and reach across their bodies to pass the bag underneath their planking torsos to the end of the line and back.  Rinse and Repeat x 5

    Uptempo run around the golf course parking lot. 95% of race pace

    Moleskin:

    Lots of growth happening in this pax. Hard work from new and experienced, alike.

    Rev, over and out!

     

  • Rockin’ it in the OM

    Rocks

     

    6 PAX gathered in the Ole’ Metairie gloom for the inaugural Metairie Monday workout.  December starts with temperatures in the mid-60s.  It’s tough livin’ in the OM.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up
    • Warm-up COP: SSH x 30; Squats x 15; Merkins x 15; Imperial Walkers x 25; Low Slow Squats x 20; Larry Craigs x 10
    • Mosey to the Rock Pile and select your rock
    • Mosey with your rock to the flag football field for the next COP
    • Rock COP: Squat and Press x 12; Squats x 10, Shoulder Press x 12; Curls x 12
    • Pair up – First man runs across field to fence (about 100 yards) and back while partner does as many of the designated exercises as possible. 4 sets:  Squat and Press, Squats, Shoulder Presses
    • Lunge 10 strides with Rock in hand. Drop the rock and do 10 merkins.  Lunge back to start.
    • Throw rock as far as possible. Mosey back to rock pile Cusak style (rock over head) and return the rock.
    • Mosey to the pavilion in the bird sanctuary for 6 Minutes of Mary
    • 6 MOM: In & Outs x 15; LBC x 25; Russian Twist x 15; Full body sit-ups x 15; Recover and mosey to the track
    • On the goal line: Spiderman crawl 10 yards; 5 burpees; Spiderman 10 yards; 5 burpees ; recover and sprint to the far goal line; plank-o-rama; recover and sprint to the starting goal-line.
    • Mosey to the flag for COT

    Moleskin

    • Great start to the OM workouts. We have to EH some locals to sustain this.
    • T-Claps to Blue Dog for winning the stone toss even though his rock was bigger than everyone else’s (well, it somewhat larger than most, but far greater than the pebble Roots selected).
    • Pragmatic Wisdom from Chaka Khan: “If you don’t know what is happening with the rocks, you should pick small.”
    • 6 MOM was harder than I expected – the rock exercises really work the core.
    • In preparing for my Q I found that there is a whole population of people out there that are into lifting rocks. I guess YHC is in that number now.
    • Extra T-claps to Blue Dog for his super-fast sprinting abilities.
    • T-Claps to RY for a great shout out.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle)

    -Hawgcycle

     

  • No Tad – No Problem

     

    download

    The Tad was closed today (do they not realize F3 meets every Saturday?).  The 8 PAX that met in the glorious post-Holiday gloom had to go with the back-up plan, and as anyone that watched the 2001 Patriots can tell you – sometimes the backup works out.

    The Thang

    • Mosey to the South Gate of Tad Gormley for the Warm-up COP:
    • Warm-up COP:  SSHx25, Squatsx20, Merkinsx15, Imperial Walkersx25, Low Slow Squatx20, Larry Craigsx15, Flutter Kicksx20, Sumo Squatsx25, Military Pushups (Proud to be a Merkin?)x15
    • Mosey to Softball field (or at least a semi-softball field) and pair up.
    • 1st man runs from left field foul line to right field foul line and back while partner does as many of the designated exercise as possible.  When 1st man returns, partner runs out and back.  We did four sets: burpees, jump squats, merkins, LBCs
    • Mosey to Tad Gormley to see if they opened it for us.  Surely they remembered we were working out today.  They did not. Mosey to Soccer field by the practice track.
    • Burpee line drills soccer field style.  Start back line to back line (10 burpees), then opposite  penalty box (8 burpees),  midfield (6 burpees), near penalty box (4 burpees), finish with two burpees.
    • Mosey to the practice track for one lap, alternating forward jog with backward jog
    • Circle up on the infield for 6 MOM:  LBCx25, Hello Dollyx20, Rosalitax14, Putin (Russian Twist)x12, full sit-upx12, flutter kicksx12, Superman to Boatx3
    • Hit the track again to Sprint the curve.
    • Mosey back to the flag.

    Moleskin

    • Great to see 8 PAX out for a Saturday workout.
    • Hated to see the Tad closed.  Unlike Drew Bledsoe, I am confident the Tad will be back.
    • Great to have Dora and Diego come in from Charlotte.  The New Orleans Krewe is always excited when some experienced F3ers join us.
    • T-claps to Diego for being out in front all day.   YHC learned on the mosey back to the flag that Diego runs cross-country – it’s obvious.
    • T-claps to Tundra for posting his first workout.    He’s a Literature professor that practices survival skills in Alaska as a hobby.  He doesn’t always drink beer, but when he does… Hopefully he’ll be able to make it back occasionally – or start a Thibodaux workout. – or both.
    • Had a great coffeeteria with Tundra, RY, Zombie, YHC, and Roots.  Roots taught YHC and RY the technique to powdering beignets.  Tundra and Zombie were both flocked as a result.

    Announcements

    • NEW WORKOUT STARTING MONDAY IN METAIRIE.  Meet at the track in Pontiff Playground at 5:30.  YHC will Q.
    • The Birdcage (Audobon) @ 5:30 on Wednesday; Wolfpack Mountain @ 5:30 on Friday, City Park @ 7:00 next Saturday.
    • Jackson Day run January 4th.  Roots is a definite.  Come join him if you please.

    -Hawgcycle

  • The Day After…

    Pre-Thang: Cool, calm,  45 and not so gloomy due to the 7 o’clock start. At 6:55 wondering if it’s the late start or #fartsackcity as a result of the bountiful feasts from yesterday, but it was looking like a solo for YHC until the Rev and Bad Moon showed up with 2 to go.

    The Thang: We head out and intercept Mr. Awesome on his bike and plank up while he locks up to the nearest trash can.

    Mosey out and around to Tulane U. Front Lawn

    Warm up COP:  SSH, Peter Parker, Low Slow Squat, Parker Peter x 15 in cadence.

    Mosey to Touchdown Jesus @ LU for Burpee Broad Jumps out to statue and back. Whoa!

    Mosey to Wolfpack Hill– Dash up stairs to top level.  Plank up and do a round of Plank Walks(newly named Holy Craps by Rev and Mr. Awesome). Continue down the hill and stop halfway for another round of Holy Craps.  Both rounds x 10 in cadence. All the way down and mosey to Wolfpack Mtn.

    Lunge Walk up first incline, then run all the way up to the summit.  Sprint the inclines and recover on flats.  Plank up and wait for the six.

    COP– 6 MOM:  LBC x15, Hello Dolly x 20, Low Slow Flutter x 15, LBT x 15, High Dolly x 20, Freddie Mercury x 15, flip over and finish up with Holy Craps x 15.  All done in cadence.

    All the way down with Beam Slaps.  Mosey back to Audubon at the fountain for some

    Low Slow Dips– Regular x 10, left foot over right x 10, right foot over left x 10

    COT–Shout Out by YHC

    TClaps to the PAX for showing up and giving 100% when the #fartsack was calling…

    Announcements:

    Storyland @ 7 am Saturday with Hawgcycle as Q.  Come out and burn off the rest of that holiday cheer!

    Metairie workout to begin on Monday 12/1/14 @ 5:30 am with Hawgcycle as Q.  Get out and support if you can make it!!

    Good times!

    Roots

     

     

     

  • Why So Many Sudden Changes?

    11 NOLA PAX decided to post on this cool morning in beautiful Audubon Park. Not knowing exactly what was in store, Reluctant Yankee did a little recon once he saw a tweet from the Fort’s Crabcakes about “Sudden Change”. He was kind enough not to spoil the fun for the rest of the PAX. There was also a little concern from the PAX since I decided to eat at DATDOG the night before… Alligator Sausage Dog with some White Trash Fries to wash it down.

    DATDOG

    Warm Up:
    Initiate the workout with the Pledge of Allegiance led by Reluctant Yankee
    SSH: 30
    Mountain Climbers: 20
    SSH: 20
    LSS (low slow squat): 15
    Jump Squats: 15
    Jump Lunges: 10
    Injured Bunny Hop: 10 each leg
    Squat Walk: 20 yds
    Bear Crawl: 20 yds
    Squats: 15

    Mosey to center of field

    The Thang:
    After some collaboration with the PAX at the Fort, it was pretty apparent I needed to share the joy Sudden Change brings to the PAX… Which is what I did. In short, every time “Sudden Changed” was called, PAX had to do 10 OYO.

    Sudden Changed was called a total of 11 times (if I remember correctly) with a total of 110 plus burpees.

    Point Drill (Tough to explain but I’ll try): Drill consisted of 3 types of exercises (4 point merkin, 2 point merkin, 4 point flip flop)
    4 point merkin: Plank position, chop your feet, on Q call belly flop and get back up in plank.
    2 point merkin: standing up, chop your feet, on Q call belly flop and get back up.
    4 point flip flop: plank position, chop your feet, on Q call flip over on your back in the direction Q points and get back up in plank.

    After each drill was completed, get up and sprint 20 yards. 4 point merkin completed 8 times, 2 point merkin completed 6 times, 4 point flip flop completed 4 times. Total yards sprinted after 280 yards.

    Mosey to the parking lot

    Break up in 2 teams and have a little suicide relay race. One PAX from each team would run down to the first light pole, do one burpee and run back… turn and run to the last light pole, do a burpee and run back… Pass to the next in line.

    Completed 2 full cycles of this relay with PAX either planking or doing Squats while waiting for everyone to finish.

    Mosey to the center of the field for the “Circle of Pain – Bounty Hunter Rendition”. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
    Plank V Ups: 2 Revolutions
    Elbow Plank V Ups: 2 Revolutions
    Russian Twist: 3 Revolutions each side
    Legs Ups – 3 Revolutions
    Finish with turkish get up: 5 reps each side

    Moleskin:
    I was both honored and “Thankful” for the opportunity to come out and lead a bunch of great guys this morning. Even in it’s infancy, NOLA shows strong leadership with a hunger to grow the region into a powerhouse! A simple prayer goes out to all this week for safe travels and a wonderful Thanksgiving with friends and family. Oh yea, “Sudden Change”, anyone reading owes me 10 burbees!

    Bounty Hunter over and out!

  • Mary Katherine Gallagher – Superstar!

    Pre-Thang: Another perfect morning in the low 60’s. Looking like only three of us until Awesome pulled up at 6:58… and Zombie caught us at the warmup.

    The Thang:

    Hawgcycle at the helm:

    Warm up COP – SSHX20, Imperial Walkers x 20, mountain climbers x 20, slow squat x 20, merkins x 15, Mary Catherine’s x 20, Chuck Norris x 10. All in cadence.

    Mosey to Tad Gormley
    #mumblechatter– hopefully the stadium is locked.
    I knew I shouldn’t have done that 3.5
    mile warmup…
    At the stadium steps:
    “8 is Enough”– run to the top and back down, do 8 burpees. Lather, rinse, repeat.  Decreasing burpee count by one each time. Finish at 1 burpee. Plank up and wait (or bail of you are the Q).
    Hawgcycle is off to bigger and better things.

    Hand off to Roots

    Mosey to Practice Track

    Ark Loader– Lunge Walk, Bear Crawl, Crab Walk–60 yds.

    Mosey to CBS Football Field for 4 x 5’s OYO:
    At goal line do 5 Burpees. Run to opposite goal line.
    At goal line do 10 Merkins. Run across field.
    Do 15 Jump Squats. Run to opposite goal line.
    Do 20 LBC’s. Run across field. One more lap, then plank up when done.

    Mosey to Outdoor Gym (Oh wait, what are these?? Looks like a custom dip bar for four.
    Real Dips x 5 in cadence– Man those are hard!

    On to the Gym

    At the pull up bars– Peekaboos plus 10 LBC’s  x 5 OYO.

    Mosey to Little Bridge(oh there’s a bench)
    Plank up incline style for incline Merkins x 10 in cadence.

    Mosey to front of Museum at Fountain
    Dips x 15 in cadence.

    Are we headed back to the flag?  Maybe so Chaka… He took off like a horse to the barn.

    Thankfully there are some benches near the flag. Just right for a quick plank up decline style — Derkins x 10 in cadence.

    COT

    Tclaps to Hawgcycle for a great Q, even though he left us during the “8 is enough”  #snotwoggle he laid on us.

    Tclaps again to Hawgcycle– he left early to volunteer at his church and handout Thanksgiving groceries to 102 families. #livingthird

    Tclaps to Zombie for coming back off IR. Nice work

    Tclaps to Chaka Khan who keeps coming back for more. All three this week brother …

    Tclaps to Awesome for the shoutout.

    Tclaps to Reluctant Yankee who posted in the rain today in San Antonio to get worked over by Madonna!

    Announcements:
    Tues.  5:30 at the Birdcage  Holiday Special with the Rev.
    Wed. 5:30 at the Birdcage Guest Q Bounty Hunter from SC

     

  • Am I under a freaking picnic table?

    QIC:  Rev(eille), Mr. Awesome
    Pre-thang – A beautiful and windy 54 degrees.
    The Thang–
    QIC – REVeille
    Mosey to the bandstand  for a warm up COP
    Merkins x 12  Imp Walkers x 15 LBCs x 12
    Mosey 1/2 mile to the bridge.
    11’s – burpies and wall jumps (modified to 4 and then to 2 wall jumps)
    Hand off Q to Awesome.
    Mosey 1/4 mi
    In Square form – Bear Crawl 3 yds, sideways 3 yrds, backwards 3 yrds, sideways 3 yrds X 3
    The Crab Crawl X 1
    Mosey 1/4 mi
    COP –Mountain Climbers,  Big step Mountain Climbers X15
    Mosey 1/4 mi
    COP – Parker Peters and Fully extended Mountain Climbers x 15
    Mosey 1/4
    Over and Unders on 3 picnic benches  – different bench each time
    Mosey to Pull up bars
    2 sets of 10 pull ups (rowing hands)
    Mosey to flag
    LBCs x 20
    COT
    Tclaps for the Shout out and VQ by Mr Awesome formerly known as Awesome
    Tclaps to Hawgcycle for launching Metaire
    Announcements:
    Bounty Hunter will be a guest Q tomorrow at Audubon 530AM
    DUE to the Thanksgiving Holiday Friday will start at 7AM!  Roots has the Q.
    Saturday 7AM City Park @Storyland/Great Lawn
    Starting Monday DEC 1st Hawgcycle is going to launch a NEW workout at Pontiff –
    Metaire people lets support this effort by Hawg.  #expansion

  • Sweeper’s VQ: Watchout for backwards ducks!

    Sorry for this late post!  But I wanted to make sure that Sweeper’s first Q was on the official record.

    Pre-Thang – A very chilly 32 degrees.  Clear.

    The Thang:

    Short jog to rear of park. 1/4 mile.
    COP: SSH x 20  LBC x 15 Imperial troopers x 15  Mountain Climbers x 15
    Jog 1/4 mile to soccer field

    Walking lunges 20 yds, Backward walking lunges 20 yds , Duck walk 20 yds
    Backward duck walk 20 yds   **Why did this hurt so bad!? 
    Jog 1/4 mile
    6 minutes of Mary. Hello dolly, rosalitas, Freddie mercuries. Boxer twists, and superman x 30 sec
    Jog 1/4 mile
    Burpees x 10
    Jumping lunges x 8
    Jog 1/8 mile
    11’s on levee, merkin to crunches

    Mosey back to bandstand area
    Broad jumps x 25yds
    Bear crawl x 25yds
    Short jog

    Mosey to picnic benches

    Freak Nasties/Dips x 15, Inmerkins x 12, De’merkins x 8, Step Ups x 20
    1/4 mile fast jog

    Plank-o-rama –  Rotating plank in cadence x 20 but really more than 20.
    Cot

    Tclaps to Blue Dog for bringing an FNG

    Tclaps to Sweeper for his VQ

    Tclaps to the Rev for the final nail

    Announcements:

    Friday at St Charles entrance to Audubon – Wolfpack MTN will be involved

    Saturday at City Park – Storyland/Great Lawn

    Tuesday – Audubon/ Birdcage –Magazine St entrance

    Wednesday Audubon/Birdcage – Magazine St entrance – Guest Q from NC – Bounty Hunter

     

     

  • Sign posted: No Stairway

    Pre-Thang:  Clear, cool and 49 in the gloom. Perfect!  Nine, no make that 10 men, as Chaka Khan emerged from the darkness as we ran off, #morningy’all, through parts of Audubon and LU.

    The Thang:

    Mosey to grassy lagoon area(there used to be water in there)

    Warmup COP:  Slow Squats, Peter Parkers, SSH, Parker Peters x 15

    Mosey to Shovel Flag Fountain–Dip Stop x 20 and continue to Wolfpack Mtn.

    Lunge up first ramp — watch out for the car!

    Run to the top stopping for Burpees at each level. Start with 5–add 1 each level and plank up at the summit.

    Run all the way down w/ Beam Slaps

    Mosey to Wolfpack Hill(LU Rec/Plex)

    Run up the stairs to top floor (which we now know is the 4th!)

    COP:  Merkins x 10, LBC x 25, Lunge Jumps x 10, Diamond Merkins x 10, Hello Dollys x 15, Imp. Walkers x 10

    Back down the stairs and mosey to Danna Ctr. Quad

    Plank up decline style on a bench

    Derkins x 10, Step ups x 10

    Back to Shovel Flag — On approach we witnessed another group of 10 or so men breaking a huddle with a loud cheer.  Not sure what that was all about, but had to take another quick
    Dip Stop x 10 at the fountain to clear our heads…

    COT

    #mumblechatter–Is Wolfpack Mtn. a volcano?  Look at all that smoke coming off the top.
    Yep, definitely a volcano about to blow!
    I guess we’re not going to take a break up here…
    Pretty good workout, huh? — It’s different!
    I thought those guys were going to want to rumble.

    Tclaps to Hawgcycle for joining us on his 40th birthday(Official at 6pm today). He needed to burn off all that Argentinian beef!!  Also, thanks for another thoughtful shout out.

    Tclaps to Backdraft for bringing (FNG) Napoleon on his second post.

    Tclaps to Napoleon for hanging tough w/ the PAX.  Great work!

    Cobains to the PAX for sending them to the top of a dead end stairway… Mental note–during re-con, always go to the top yourself.

    Announcements:
    Saturday 7:00 at City Park Practice Track – Q is Hawgcycle

    Tuesday 530AM at the Birdcage – Reluctant Yankee & The Rev – Q    –This is just a little bonus workout because of the Thanksgiving week.
    Wednesday 5:30 at The Birdcage – Guest Q from North Carolina – Bounty Hunter

    Hawgcycle announced his intention to start a Metairie workout after Thanksgiving.  Time, place and day of week to come…

    Come meet Bounty Hunter on Wednesday and EH a friend to join us for a good burn before you stuff yourself to the gills on Thursday.

    Happy Thanksgiving to all.

  • I was one of the three

    OK – so the Saturday workouts in NOLA are a little skimpy.  However – We still had an amazing session.  Just like the last two Saturdays.

    The AO at City Park has so much to offer we need to stick with it!

    The Rev – brought his Ninja-ness out of the #fartsack to build some community at 7AM.  In the Gloom?  Not really – sunny but chilly.  First ones on the AO.

    Thought I was going to attempt  the Dirty MacDeuce – but my set looked nothing like the DM after I looked it up on the website – oops.   This is now the TurboDog.

    Reluctant Yankee – QIC

    Run a lap on the track

    COP- SSH, Mountain Climbers, Merkins, Imperial Walkers x 20

    Run a lap on the track

    COP – LBC, Peter Parkers, LB Twist, Rolling Plank X20

    Run a lap on the track

    COP – Hello Dolly, Diamond Merks, Rosalitas, Walking Plank X15

    Run a lap on the track

    COP – Sunrises, Penguins, Russian Twist, Parker Peters X 15

    Run a lap on the track – full sprint for the last straight away *the rev is fast

    Finish at the Football field

    On the Football Field – On your own

    Run to the 70 yd line – 7 burpies,  Run back to Goal Line 10 LBCs

    Run to 60 yd line – 6 burpies, Run back to Goal line 10 LBCs.

    Keep reducing until we finished back at the goal line.

    Hand off to Roots.

    Roots – QIC

    Mosey Under the Bridge – Did we out run the High School track team?
    Stop along the way for dips/freak nastys x 20

    Under the Bridge/ The Red Hot Chili Pepper
    Incline Merkins x 12
    Step Ups x 12
    Derkins x 12
    Step ups x 12

    **As I do my step up to the bench – I look over and see the Rev doing his step ups to the table.  Are you kidding me?  Respect!

    Mosey back to CBS football field
    Stop at RR tracks for Wiley Coyotes x 15

    At Field:  Rand-O-Rama
    10 yd line LBC x 10
    20 yd line Reverse Plank Thrust x 10
    50 yd line SSH x 10
    20 yd line Lunge Jumps X 10
    Goal line Sphinx push ups x 10
    Dash to 50yd line
    Lunge walk 10 yds
    Bear Crawl 10 yds
    Crab Walk 10 yds

    Mosey over and around track to Shovel Flag
    COT

    Great Shout Out from the Rev.  -Tclaps

    Safe Travels to Hawgcycle and Splash – see you both Wednesday

    Good coffeteria – still getting to know each other.  Beignets at Morning Call.

    Wednesday 530AM in the Birdcage will be our 1 month anniversary since the launch – Come have some fun with the Rev and Sweeper

    Friday we will be back at Audubon St Charles entrance for another battle against Wolfpack Mtn

    Next Saturday the Hawgcycle will be back in town to Q.  I would love to get someone new to Q the 2nd half.  Chardonnay…Triple Shift…Keyman?

    Follow us on Twitter  @F3neworleans