F3 New Orleans

Category: Backblasts

  • Weekday Wild Q!! – from Shooter

    Picking up the Q at Granny’s proved to be Wild in many ways. First off was the continuation of conversations about Madonna from Saturdays beatdown… Which by the way aged YHC, but probably not to the point made about 130 years referencing things I won’t state here.. See Jose10k, we know how to keep it clean on the BB for Granny… Secondly it was Wild to get a Quarter pipe sighting on our journey through Mandeville along with a shoutout good morning to the PAX… I know the question you all are wondering, did he join the PAX? 😬
    Let’s just say we may not have another post from QP until he thinks of another AO to create and handoff to the PAX to run TBD.. 😂
    Third, there is something Wild and eerie about a cyclist cruising the trace in the dark morning hours blasting Beethoven, as he cruises around passing the PAX not once but twice..

    Enough chatter and here’s the details.. Warmup was variation of 10IC GM, Arm circle’s, Superman’s, Scorpion kicks, bridges, self love and Cherry pickers..

    Wackers dice came along for the Wildness on this Gloom and the Wild Q presented itself on multiple occasions. PAX moseyed around stopping at various points to roll the dice.. Jump squats won the day with multiple reps, as well as mixes of Merkins, Donkey kickoffs, some stretch’s, gas pumps, MCs, Peter Parker’s, calf raises, Rock balboa’s, bunny hops, SSHs and some others I probably missed… Returned to Granny’s with a min plank to close.. Announced the BEAST with the same somber responses of consideration with exception to Russo.. Wacker that’s your Q to launch the EH tentacles!!🦑

    Appreciate the post and safe travels to Chewy for his trip to Mexico..🇲🇽

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Buns of Steel – from Akbar

    3 at the Marsh for an early morning get together – starting the week out right with good conversation and sweat. School, inflation, a little bit of baseball, and always wondering why people drive up to the park and sit in their cars at 5:30 am. They must be related to Soccer Girl.

    Here is how it went.

    WU – SSH, Grass Grabbers, Windmills, arm circles, self love, hillbillies, imperial walkers

    Trying to stay away from Glutes this morning, we mosey to the playground for 4 sets of 10 pull ups, calf raises, hanging knee raises, and 10 count dead hangs

    Mosey to the Lakefront wall for Freak Nasties and Shoulder Taps x10 IC, then Scuba Steves and Glute Bridges each leg x10IC. Yes, we did more Glutes, on accident.

    4 sets of that rotation and we ran back to the Marsh stopping for Merkins and Abs.

    Mary – Plank til time.

    YHC prayed us out for safety, those with exams and graduation, and for good influences in our lives.

    Announcements:
    Memorial Day Murph at the Marsh 6:30am start
    The Atlanta Beast run- talk to Hammer if you want to go

    Thanks for the post, always a great way to start out the week.

    SYITG – Akbar

  • Figure 8s – from Thighs

    This Q we ran to the Levee and did our workouts at the amphitheatre and along the street lights.
    We started the beat down with a warmup:

    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    Then we ran to the Amphitheatre to start the workout.

    Using each set of stairs as a figure eight, we did:
    20x Plank Toe Touches at the top of the stairs
    10x Incline Merkins at the bottom of the stairs
    20x Mountain Climbers at the top of the next set of stairs
    10x Derkins at the bottom of that set of stairs
    20x Plank Knee Touch at the top of the final set of stairs
    Repeat 3 times

    –Then, next round same round movements–

    10x Hand Release Merkin
    15x Bulgarin Split Squat (each side)
    10x Diamond Merkins
    30x Quick Feet
    10x Spider Merkins
    Repeat 3 times

    Then we moved to the light poles.

    We started the 44s workout:
    11x Jump Ups
    11x Hello Dollies
    11x Bonny Blares
    11x Pike Ups and reducing the reps by 1 at the start of new round.
    We only got to round 7 before we had to head back.

    We closed with a set of ab workouts.

    We ended with the usual close out, sending us off with a prayer as the rain continued to come down.

    Looking forward to next time!

  • Better Late Than Never – from Architect

    Pardon my tardiness and misdescription…Q led PAX through various warm-up movements, of which I have no idea. “7 Minutes of Heaven”, core edition, was commenced. PAX then grabbed rocks, circled up with Q on football field. Q assigned each PAX ONE movement (crucial detail) to be performed. After 20 reps, PAX moved left and performed their neighbors movement. After 20 reps the routine repeated. After 3 transitions, PAX began forgetting what their ONE movement was. Confusion ensued and after 1 complete round PAX were left perplexed as to what movement they should be doing.

    Relay races were next. 2 PAX, one rock, 30 yards, merkins and squats without letting rock touch the ground and both PAX must be touching rock at all times.

    COT – FNG Named, Beaker!

  • Tabata in Africa – from Hogs Breath

    Pass Interference and I met at the shovel flag and began our weekly start of the week ritual.

    Warm up:

    Toy Soldiers, slow butt kicks, Abe Vigodas, imperial walkers, hill billies, and SSH.

    The Thang,
    To commemorate Murdoch’s upcoming Africa trip, we played “Africa” by ToTo. The pax had his choice of SSH, Imperial walker, or Hill Billy and every time “Africa” was mentioned, we did a burpee. Basically, “Africa” is mentioned a lot less than I originally remembered. So the total amount of burpee’s was only about 10…
    The next thing was a trip to the coupon pile and selecting a coupon. We traded it back and forth while we mosey’d back to the shovel flag.
    A round of Tabata. 20 seconds on, 10 seconds rest for eight rounds. Exercises included a coupon hop over, mountain climbers, and squats. In the middle, a pickup truck pulled up and Royal Ralph arrived. Tclaps for showing up, many newcomers would be deterred from showing up if they messed up the time or showed up late, but not Royal Ralph! Royal still arrived, albeit 25 mins late! He jumped into Tabata with us, followed by a mosey around the park. And finishing with 5 mins of Mary.
    Ended with COT and coffeteria at Starbucks.

  • Rock It, Rock It Real Good – from Fracsac

    Conditions: 77 degrees with 86% humidity

    11 pax total with 3 splitting off for KnOT’s.

    Walk backwards on the track. I read over the weekend it’s good for you.

    Mosey to the rock pile for the warmup. Usual stuff finishing with 10 Catalina Wine Mixers IC.

    Partner up and grab one rock, a big one. Pax 1 rifle carry while pax 2 does 5 ‘mericans and 5 squats then run to flapjack rock.
    Return the big rock and grab a regular rock, partner stuff is over. Head to the parking lot.
    Starting at one end using the parking lines as guides, do 5 curls, then run to gym for 5 burpees. Run back to rock and move one parking line closer. Increase by 5 curls each time up to 30.

    Head to pavilion for OP, Rows, step ups, dips, and some rock calf raises.

    Return the rocks, bear crawl for about a minute, then return to flag.

    CoT

    NMM
    Humidity is back
    Scantron convinced me walking backwards is good for the legs by putting it on the internet. Everything on the internet is true.

    SYITG

  • Modified Murph – from Thumb War

    Warmup:

    SSH
    Low slow squats
    Grass grabbers
    Arm circles F & B
    Seal claps
    MNC
    Peter Parkers
    Mountain climbers

    Original plan was to run 2 laps around the track, but since the gate was locked we moseyed the outer path the long route to the new playground equipment.

    There we partnered up for a half Murphy and modified some.

    Collectively in total with your partner:

    50 pull ups
    100 push ups
    150 Air squats
    200 LBC’s

    Rules were that you could give your partner a spot for pull ups, but during the other exercises, you had to be either planking or super manning while the other worked.

    This went quicker than I expected so we added a round of Bench dips IC.

    We then concluded the Murph with a run to the rock pile where each person got a rock for the following:

    2 rounds –

    1st round:
    20 Curls
    20 Thrusters
    20 Rows

    2nd round:
    10 Curls
    10 Thrusters
    10 Rows

    We add got on our sixes for presses with our rocks until I was told we were approaching 6:15 so we wrapped up and got back to the flag for COT.

    Enjoyed leading as I continue to be more consistent and accurate with my counts. Thanks Mr. Rodgers for asking me to lead and thanks for encouraging the fallen warrior inspired workouts.

    Shocker. I’m I had some music critics in the Pax. Bogey called a skip for penalty burpees. Hopefully Mahatma has learned more about New Orleans’ own Grammy award winning Jon Batiste.

  • Bongo Chitta Inaugural – from Bongo

    Really good morning and setting to try something new and training preparation for upcoming Wild West Relay. Five PAX joined me at the beautiful and awesome Bogue Chitto state park to run a true Trail run on the Red Path or Gorge Trail. This is about as good as it gets for trails here in Louisiana, ~ 391 ft of elevation change and it gives you a work out.

    For the most part we all keep together and took in the temps in 70s and low humidity. Probably one of the last for the year, but we all enjoyed it. See below for formal stats of the run and I want to encourage others to come to the next one on 6/1. More WWR folks, Rim to Rim enthusiast and general Ruckers will work fine for this.

    https://www.strava.com/activities/11385170755

    6.02 mi

    1:00:38

    10:04 /mi
    Elevation382 ft Calories —
    Elapsed Time 1:02:39

  • Frisbee and Bottle at the Renni – from Fracsac

    Showed up at the Renaissance with a few toys to make the pax wonder what was in store.
    Warmup facing the bacon with an appropriately themed playlist.

    Frisbee Indian run to the singing oak. No drops.

    Trivia at the oak. Pax got answer correct, so no penalty.

    3 minutes of the suck.

    Continue frisbee Indian run around the lake adding throws to challenge. A drop is 3 burpees. A few drops.

    Spin the bottle ball toss burpee fun. It was epic.

    Finish off with Sunday Mornings and a little Mary.

    CoT

    SYITG

  • Catfish? I’ll take it. – from Bogey

    Arriving in the usual oblivious fashion…without concern for who the Q might be and what we might be doing. A little chatter among the few there, then a couple more…and then with but a minute until start time Catfish shows up…”Well, since no one stepped up I guess I’ll take the Q. And before I could even think about it I blurted out…”OK, Illbtake it!” Whether we’ll admit it or not, none of us really wanted a Catfishing.
    The rest is history….
    Quick disclaimer/Warm up at the Peristyle/head to the park area along City Park Ave. Dips, Step-ups, Incline Merkins, Bear Crawl on Train tracks, Mini Dora, Mosey to Esplanade, Ring of Fire, Mosey Dow City Park Ave back to the flag with a few stops along the way.
    Thanks to the Pax for humoring me for an hour on a beautiful Saturday morning.