Category: Backblasts

11 men posted for NOLA’s first Shovel Flag, a quick warm up, and a half Murph.

The Thang

SSH x25 IC
IW x15 IC

1.2 Mile Run to The Fly and back to gathering point

10 sets of:

Pull ups x5
Merkins x10
Squats x15

COT

Moleskin:

NOLA F3 was super pumped to unveil their new Shovel Flag with the support and guidance of Dora.  J. Diddy held the flag for the first leg of the run before passing it off to Mr. Sneaks who later gave it to Grind.

It was nice to have a record turnout with 11 men posting including 4 FNGs. Two new nicknames were dished up with FNG Jalen being gifted the name Rooster and FNG TJ now known as Cutoff.  FNG Ian and FNG Jonathan looked like they had been doing F3 their whole life and appeared unphased by the work load.

Lots of heads were turned in the park and a couple of questions were asked about what we were doing.  It’s awesome to watch this group snowball.  What an awesome concept!  Many thanks to Dora for leading the way for us.

 

 

8 men (3 FNGs) gathered at Audobon Park and set out on a 1.6 mile dash to the Mississippi River and back stopping for a little pain along the way.

COP

.4 mile run to levee

SSH x20 IC
Imp. Walker x15 IC
Squats x20 IC
Merkin x15 IC

.4 mile run to soccer fields at The Fly

20 yd. Bear Crawl
20 Squat Jumps
20 yd. Dragon Walk
40 Sister Mary Catherines
30 yd. Pepper Pod
10 sets of 3 SSH and Fall
20 yd. Frog Jumps
20 180 degree Squat Jumps

4 sets
10 yd. sprint
20 Merkin
20 LBC
10 Moktar Ndiaye
10 Jump Squats

10 yd. Forward Crab Walk

.8 mile run back to our meeting point

COT

It is with great pleasure that we add FNG Aaron (now nicknamed Skinny Baby Love) and FNG JaRon (now known as Grind) to our growing group of F3 NOLA.  FNG T.J. turned in a strong performance on his first day and ran his .8 mile back looking like he hadn’t done anything all morning.  Chilli Sauce continues to post with a 45lb. weight vest and gets sharper each time we meet.

Shovel Flag set to make appearance this Tuesday.  Many thanks to Dora for getting us kicked off here in the Crescent City!

 

It was a great morning for some F3.  Game 5 brought the hammer down on the gang with some serious crawling.

The Thang:

SSH x15 (IC)

Bone Crusher Set  (listed below and later referred to as Bone Crusher Set)
Bone Crushers x10
Merkins x10
10 sec. Plank
10 sec. Right Side Plank
10 sec. Left Side Plank
Merkins x5

½ mile run

Bone Crusher Set
LBC x50

25 yd. Frog Jump
25 yd. Bear Crawl
25 yd. Forward Crab Walk

25 yd. Frog Jump
25 yd. Bear Crawl
25 yd. Forward Crab Walk

150 yd. mosey to hill

LBC x50
Merkin x10
Jump Squats (180 degree turns) x20
Mtn Climbers (knee to opp. Elbow) x20

Dragon Crawl up the hill
Dragon Crawl down the hill

LBC x50

Dragon Crawl up the hill
Jog down to soccer field

60 yd. Pepper Pod
30 yd. Bear Crawl
30 yd. Crab Walk

60 yd. Sprint x2

Burpees x10
SSH x15 (IC)
Merkin x10

25 yd. Walking Lunge
25 yd. Bear Crawl
25 yd. Crab Walk

LBC x50

¾ mile run back to meeting point

10 partner pull-ups

COT

Moleskin
Two nicknames were bestowed upon the former FNG Joun and FNG Cameron.  Joun will now be known as Bout That.  Cameron will now be known as Chilli Sauce.  It looks like it might be time to break out a shovel flag.

 

To go through a Game 5 workout is no joke but it’s nice to look back at what you’ve accomplished at the end.  The forward crab walks did a serious number on the triceps but this group adapted and overcame.  All of the crawling had the group talking about the family found in Turkey that walked on all fours.  Three of them had only ever walked on two palms and two feet.

 

Looking forward to next Tuesday.

 

(…posted on behalf of The Wiz…)

3 posted for a beautiful New Orleans morning work out and a new Spartan is born into the world.

The Thang:

½ mile jog from Audobon Golf Course to the levee

Warmup:

• SSH x15
• Imp Walker x15
• Merkin x15
• Mountain Climbers x15

¼ mile jog to the Soccer Field

• Sister Mary Catherine x20 each leg
• 20 yd. down and back run
• Mohktar N’diaye x10
• 20 yd. down and back run
• Burpees x10
• 20 yd. down and back run
• Spiderman Merkin x10
• 20 yd. down and back run
• Mtn . Climbers

REPEAT

• 20 yd. Frog Jump
• 20 yd. Kong
• 20 yd. Bear Crawl
• 20 yd. Dragon Walk

Jacob’s Ladder (7) Pepper Pod SSH and Burpees w/ a Mtn. Climber Modification

1/8 mile jog

6 MOM

• Back Scratcher
• Alt. Leg Curl Crunch
• Push Thru Crunch
• Alt. Leg Lifts
• Arm Reaching Crunch
• Legs Up Touch
• Double Crunch

½ mile run back to our starting point

Burn out set of Pull-ups

COT

Moleskin

A huge congratulations goes out to J. Diddy and his family on the birth of their new baby boy. I’m sure he came out Bear Crawling and we expect to see him at an F3 workout by the end of the week.

This morning was a quieter day than we’ve experienced lately with a few guys being gone out of town but the three that came to be punished laid it all out there.

FNG Cameron was welcomed in the hard way but turned out a strong effort.

We’re looking forward to a beast of a Thursday with Game 5 and J Diddy rolling back into the mix.

(…posted on behalf of The Wiz…)

Game 5 pulled no punches this morning in his thrashing of the PAX…

The Thang:

½ mile jog from Audobon Golf Course to the levee

Bone Crusher Set (listed below and later referred to as Bone Crusher Set)

• Bone Crushers x10
• Merkins x10
• 10 sec. Plank
• 10 sec. Right Side Plank
• 10 sec. Left Side Plank
• Merkins x5

LBC x50
SSH x20 (IC)
30 yd Frog Jumps

Bone Crusher Set

LBC x50
SSH x20 (IC)
30 yd Frog Jumps

LBC x50
Merkins x15
SSH x20 (IC)

1/8 mile run to big hill

Dragon Walk up frontside of hill
Bear Crawl down backside of hill
(repeat back to other side)

LBC x30
SSH x15 (IC)

Bone Crusher Set

180 Degree Jump Squats x10
Sister Mary Catherines x20 each leg
SSH x15 (IC)

50 yd. Mosey to Soccer Field

50 yd. Bear Crawl
50 yd. Pepper Pod (5 step sprint and fall)

180 degree jump squats x10
Mountain Climbers x20

¼ mile jog

Bone Crusher Set

Jump Squat x10
LBC x30
Sister Mary Catherine x20 each leg

½ mile jog back to our starting point

Bone Crusher Set

LBC x20
Partner Pull-ups x10

COT

Moleskin

It was a great day for all the guys in F3 NOLA! We triumphed through wetlands and mud… just the way we like it! All guys pushed hard; nobody gave in…going the whole time with no more than a 5-10 sec breather between any excercise.

FNG Joun has joined the club and we are always happy to take in another soldier.

J. Diddy has a gift breaking down the COT….awesome every single time!

Anybody see HAM?

To better prepare ourselves for the June 8 Marine Corps Run Amuck, the Rough Riders opted for a lot of running today.  Come to think of it, we opted for a lot of other stuff as well.

The thang:

5 mile run and other fun: Memorial Bridge to the Watergate steps, past the Watergate Hotel, down the the Georgetown waterfront, then across Key Bridge back to TR Island.  We stopped roughly every half-mile for a variety of fun activities, such as:

-50 merkins

-50 dips (on Memorial Bridge)

-Jacob’s ladder to 5 on Watergate steps, with burpies at the top (x2, x4, x6, x8, x10)

– 50 LBCs in cadence (IC)

-25 decline merkins

-25 step-ups

-50 prisoner squats

-25 more decline merkins

-50 low flutters IC

The moleskine:

Having not worn a watch on this workout – and with 5 miles of running and all those exercises thrown in – I kept wondering how much over an hour we were going to go.  But upon our arrival back at TR Island Bunny Rabbit said we’d clocked in at 55 minutes.  So I think it’s safe to say that our fitness level has dramatically increased in the six months since we began.  (Six months ago I, for one, would have passed out sometime around the Watergate Hotel – or possibly just after all those burpies.)

The Pax began discussing the September Goruck Nasty.  We’ll see how the relatively short Run Amuck goes next month before we make hard commitments to that beast, but it sure sounds like fun.  And at $1.00 apiece, it’s hard to pass up even PBR.

(…posted on behalf of The Wiz…)

4 posted for a slightly less but still soggy morning. There’s nothing quite like Dragon Walks and Pepper Pods through the mud to get your morning going.

The Thang:

½ mile jog from Audobon Golf Course to the levee

Warmup:

• SSH x20
• Imp Walker x20
• Merkin x15
• Squat x20
• Mountain Climbers x20

¼ mile jog to the Lone Hill

Jacob’s Ladder (5) Burpees and Merkins

• Bear Crawled up hill
• Plank Walked down hill

• Bear Crawl 25yd down and back
• Jump Squats x10
• Dragon Walk 25 yd down and back
• Merkin x10
• Pepper Pod 35 yd down and back
• SSH and Fall x10

¼ mile jog

6 MOM

• Flutter Kicks
• LBC
• Reverse LBC
• 6 Inches
• Freddie Mercury
• Bone Crushers x10

½ mile run back to our starting point

COT

Moleskin

FNG Ryan B. came in with a Larry Bird this morning. Is there a name for an FNG being a Larry Bird? Mr. Sneaks and HAM both put up strong efforts this morning.

Today was a bit of a test run on the Jacob’s Ladder variation. We’re looking forward to building on that some.

Going slightly over our 45 min. time got us stuck for an extra 5 minutes or so behind a train, but for whatever reason the run back to our starting point seemed quite a bit shorter than the out to the levee.

Wishing J. Diddy and wife the best as they await the birth of their new baby.

While our numbers were slightly down this morning the faithful remain strong, we continue to post
FNGs, and NOLA F3 is on the rise.

Posted on behalf of Bunny Rabbit

Workout included:

1/2 mile run.  Then we got into half a filthy fifty which included:
SSH to 50 in cadence

LBCs to 50 in cadence

50 merkins

50 lunges

Low flutters to 50 in cadence

1 mile run over Memorial Bridge with stop midway for 50 dips

Jacob’s ladder to 7 up Watergate steps

Wheelbarrows up Watergate steps

1 mile run back over Memorial Bridge with another stop midway for 50 dips

Enter the second half of the filthy fifty:

LBCs to 50 in cadence

50 merkins

50 prisoner squats (they killed at this point)

Low crossovers to 50 in cadence

Plank to 50 in cadence alternating one arm up

1/2 mile all-out sprint back to TR Island

Great day and workout with the sun coming up over the Potomac.  Also, was there a Goruck Challenge in DC last weekend?  As we were running over to Roosevelt Island we passed about 30 people in backpacks carrying an American flag.  Had we had a chance this would have been great for recruiting.

(…posted on behalf of The Wiz…)

A growing gang of Spartans amassed knowing of the muddy conditions that lay before them on the soggy banks of the Mississippi.

The Thang:

½ mile jog from Audobon Golf Course to the levee

Warmup:

• SSH x20
• Imp Walker x20
• Merkin x15
• Squat x20
• CDD x15

¼ mile jog to the Lone Hill

• Jacob’s Ladder (7) Burpees and Maktar N’Diayes

50 yd. mosey to the soccer field

• Bear Crawl 20yd down and back
• Jump Squats x10
• Dragon Walk 20 yd down and back
• Alt. Lunges x10
• Pepper Pot 30 yd down and back
• SSH and Fall x5
• Crab Walk 20 yd down and back
• Jump Squat w/ 180 deg twist x10

A series of 50-75 yd runs with an exercise at each stop:

• Merkin x20
• LBC x20
• Maktar N’diaye x10
• Jump Squats x20

6 MOM

• Flutter Kicks
• LBC
• 6 Inches
• Dolly
• Freddie Mercury

½ mile run back to our starting point

Ended with each Spartan doing burnouts on Pull-ups

COT

Moleskin

Excitement was in the air when the group saw FNG Chris pull up unexpectedly for an early morning beat down.

There was plenty of water to be run through on the way to the levee. If the Jacob’s Ladder wasn’t enough to get the men going they knew it was game time when we Dragon Crawled through the sludge. Our Pepper Pot took a bit of a turn as Game 5 inspired the PAX to belly slide through the mud on their falls.

FNG Lucas threw out a huge effort and earned the name HAM. FNG Jared’s effort has earned him the name Mr. Sneaks.

J. Diddy broke down the COT with a moving prayer. An awesome morning of F3!