F3 New Orleans

Category: Backblasts

  • The Hill’s have Bearcrawlers – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    OMB
    Wife pleaser
    Flutter kicks
    Imperial Walker
    Mosey to the hill
    11’s BBS bear crawl Merkins lunge
    Mosey to gym steps for calf raises
    Mosey ba k to the field for Bocci ball winner names the exercise
    COT

  • Keeping the Lights On – from Mobydick

    A perfect morning. Cool. No wind and Dry. Thanks to a great Tabata timer Sunny and YHC got a good workout of 5 sets of SSH/Squats/Crunches/Bicycle crunches/Merkins/Box Cutters. :45 Exercise :30 Rest. Prayers for all in their endevors.

  • Fat Tuesday Tuff- Volume 2: Texaco Cat has Unfinished Business – from Paradox

    “What is a Mardi Gras?” YHC asked. Standing in the playground of Homer Elementary , YHC was at that tender age of naivety when it seems coaches have all the answers to life’s questions. My PE coach cinched up his grey Riddell shorts (you know the ones) around a considerable beer gut and confidently informed me:

    “ Yea Owens, well it’s pretty much a bunch of idiots get drunk and dress up like fools with their friends then give up bread or something ….why don’t you go cover first base and maybe ask your parents”

    9 year old YHC trotted out to first base safely tucking Mardi Gras into my “Bobby Bouche: Things That are the Devil” folder, right beside football, MTV and any activities after 8pm.
    Thankfully it didn’t stay tucked away for long as God put YHC on a path towards south La and I would soon be in a free men’s workout group where the chatter de jour was usually “how to say pirogue” or “whether potato salad and gumbo should ever touch each other”. It’s one of the many fine attributes of this thing we call F3, somedays my virgin ears hear Depeche Mode and can never regain innocence and others days if I’m the lucky downwind pax, I get a fartlek taste in the air of last night’s Cajun cuisine. So, todays beatdown would be a wild hodge-podge of Mardi Gras learned, observed and practiced from a North La transplant.

    LEGAL DISCLAIMER: In the court case filed as Mr. Ronnie Lillickk vs the Pax of F3 Thibodaux the ruling of the jury was that YHCs north La version of Mardi Gras does not represent all North La transplants. Furthermore, there are many fine intelligent people form this part of the state.

    Duke! I know you are the King of Barkus this year but you still have to roll the beautiful footage!!

    Warmup
    YHC moseyed in from deep Richman territory adorned in only the finest cheap plastic gadgetry that Houma CVS could offer. Running right into a welcome sight of none other than Tidy Whitey!! He got a few highlighter stick pops as penance for 500 plus missed beatdowns but was welcomed back with much hoopla and praise! With 8 more pax ready to roll we got down to business with the usuals as YHCs outfit could not withstand even a few SSHs, one hates to see it. A bumper/stop sign mosey was in order to get the legs pumping and begin racking up some RCR miles.

    THANG 1
    Mardi Gras Mambo –The Meters

    Traditional F3 Thibodaux style with Merkins on Mambo and Donkey Kicks on “Down in New Orleans”. This song goes down in F3 Thib lore. In its debut the line “it takes a cool cat to blow a horn” was translated (by YHCS caffeine riddled brain) into “Texaco Cat blows a horn” and the legend of Texaco Cat still lives on . YHC has always imagined Texaco Cat as a north La gas station attendant that’s strong as an ox, knows his rights and has a bumper sticker on his hemi Dodge Ram that says “kids who fish and hunt don’t steal and deal”.

    YHC gave the disclaimer that proper form would be observed and rewarded. Yankee Jeaux was locked in early and often in this beatdown and took the merkin form title easily. He was then granted the Tutu of Power and the Flashing Stick of Trust to lead us as the Grand Merkin Marshal in an Indian Run Parade with 3 drop off LBCs ( ya gotta find dat baby in da king cake shah! Piyyyyahhhh)

    Onward to the beginning of Richmans loop for “Throw me something Mister”, originating from a younger ignorant YHC speculating that maybe all those cajuns are just angrily throwing stuff around because they got all them teeth and no teethbrush (ok I’ve reached my second Waterboy reference and I promise that’s it)

    PAX partnered up with a goal of transporting both pax and 1 tennis ball to the far corner of RL. Mode of transport was mosey then catch a “throw” from your partner. Rinse and repeat with 3 “Hi 5” burpee penalty for a drop. Ended up in a two horse race with Goose/Cuz vs YJ/AB enjoying a reduced burpee penalty at the finish line. The rest of the us enjoying a 10 burpee appetizer.

    THANG 2

    Next up Mardi Gras Trivia to represent YHCs schooling years when I began to figure out the Rubiks cube holiday of mardi gras and Lent.

    Correct Answer- run/nur 1/2 road to port a jeaux
    Incorrect – run /nur full road to cones and back

    1-Name all three states in which Fat Tuesday is recognized as a State Holiday.
    ANSWER: LA, AL, FL- With a little prodding we got this correct.

    **LEGAL DISCLAIMER: In the case of Mr./Future Dr. Maught vs the people of Florida the jury has come to a decision that he was in fact “not raised here” but does at times display Floridian characteristics and is able to leverage their politicians for social media clout.

    2-Carnival comes from the Latin phrase Carne Vale meaning what?
    ANSWER: Farewell to Meat – YHC was feeling gracious after those penalty burpees and helped a bit on this one.

    3- This on screen Batman served as King Bachus?
    Michael Keaton was correct with a surprising lack of controversy that Michael Keaton was the GOAT on screen Batman. YHC was ready for a good ole donnybrook if anyone said the word Clooney.

    4- New Orleans cancelled Mardi Gras parades in 1870 due to an outbreak of this disease?
    ANSWER: Yellow fever – Correct and a very safe guess for any illness before the 20th century.

    5- Krewe of Zulu tosses what coveted Mardi Gras trinket during the parade each year?
    “Coconut” was immediately given as an answer then contested that this was incomplete and YHCs brief internet research led him to believe it was only GOLD coconuts. YHC will now award post beatdown points that this was acceptable and letters of condolence have been sent to all who ran that extra eighth of a mile.

    THANG 3

    Only in the last 3 years has YHC come to fully appreciate Mardi Gras as part of the yearly feast before we begin our Lenten fasting. After some exicon research YHC found the Cooper to be a great representation of contrasted feast/fast with some potential RCR mileage sprinkled in .
    The (mini and abbreviated ) Cooper
    *editors note- a full Cooper is 10 merkins, squats, burpees with a quarter mile run in between each round
    Fast- Run 1/4 Mile (alley/straight away/alley and back )
    Feast – 7merkins , 7burpees, 7 squats

    The crew got about 3 rounds into this before YHC realized we were a touch behind schedule and called an Omaha at the line. We finished the 5 rep and 3 rep rounds at the corners of the loop then sprinted for home.

    Counting, naming and welcoming the prodigal Tighty Whitey return!

    InVESTment given to Cuz for his willingness to wear a hat and play the part of “that guy at the parade that bases his whole life on defending Bud Light”.

    COT and Cuz prayed us out

    Grateful to show up each day and improve the mind , body, and spirit with you fellas.

    See you in the Gloom

    Paradox

  • Afternoon Delight! 2-14-2024 – from Almonaster

    Valentine’s Day!

    PAX:

    – Couch
    – Strings
    – Whopper
    – Almonaster

    Mosey a lap around the Clubhouse parking lot.

    Warmup:

    Mosey to our warmup spot on the track:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Running Man Part Two!
    – We left the warmup spot and stopped at our first running man. With the Deck of F3 cards, we stopped at every third running man for an exercise.

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • The Nashville Nasty in the war torn Gipper – from Jose10k

    YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
    SYITG

  • Bountiful – from Goose

    YHC purposely avoided posting any hype last night given the pattern of Monday Q’s that have resulted in slim pickin’s at The Stage. And, though the numbers were still low (correlation is not necessarily causation!), the two PAX who showed (besides Pope) were of the highest quality. Cardinal fell for the trap (he thought YJ was Q-ing) and Wet Tap ain’t skerred. So, though the numbers weren’t bountiful, the beatdown would be.

    After a warmup of the usuals and a bumper, stop sign mosey, YHC revealed the cardboard with a list of exercises written hastily scrawled upon it. Inspiration came from Enron’s recent, epic Q that brought a full-body exercise combined with mucho miles. This time, though, instead of 30 reps of each exercise, we’d do 40, and instead of the alphabet, the exercises’ first letters spelled out “BOUNTIFUL GRACES”, and instead of a 1/8 mile lap, we ran the 1/4 mile bumper/stop sign/stage lap after each exercise.

    Bose’ started cranking the tunage, and it was every man for himself, though high-fives and encouraging grunts were given and received in abundance as we passed one another on the road. Pope stayed either just behind or just ahead of YHC, like a two-year-old puppy running circles around an older, stiffer, heavier, out-of-breath dog. (I swear, he bounces down the road like his legs are made of rubber. Very light rubber.)

    Here’s the exercise list–40 reps apiece:
    BBSU
    Overhead press (no coupon)
    Uh-no’s (just Ono’s–couldn’t find a better U exercise that Enron hadn’t already used)
    No-cheat Merkins
    Tricep Dips
    Imperial Walkers (2:1)
    Freddy’s (2:1)
    Upside Down Angels (Australian Sweat Angels)
    Lunges (1:1)
    Groiners (oof)
    Russian Twists (aka American Hammers) (2:1)
    American Hammers (aka Russian Twists) (2:1)
    Crab Cakes (2:1)
    Ex-wings (1:1)
    Squats

    YHC and Pope only got through R, and Tap and Card weren’t far behind. So, we worked dem muscles and logged about 3 miles apiece (thankfully, we were 3:1 Thibby to JV).
    The Bountiful Graces theme came from a revelation (or reminder) last night that God doesn’t usually take away the things that are going wrong, that cause us pain and unjust expense of energy, but if we can entrust those to him and stop being so focused on how unjust it all is, there are bountiful graces to be received. There are truly beautiful gifts to be received if we let go of how things should be. And, that’s the mindset that makes F3 work so well. Yeah, it brings with it way more pain and unjust expense of energy than anyone should have to shell out at 5:15 in the morning, but the graces are obviously bountiful; no one can argue with that. And, the more we let go of how things ought to be, the more we can rejoice in them!

    Announcements and excitement building for Saturday’s “It’s only just a little old mile”. COT and Tap prayed us out. Huge respect and appreciation for these dudes!

    SYITG,
    Goose

  • Mystic Krewe of Frizzledrip – from Steve

    If you’re waiting for YHC to explain that title, you’re gonna be waiting a while. And don’t go googling that stuff… seriously, it’s dark web material and your IP address will be added to some government list and that girl from The Ring will crawl out of her well, pop out of your phone, and take you down. (Note to Rudy: this is when we could use the option of using a gif / meme / pic to help out where words can’t do justice. Honestly, I don’t know how Jose 10k writes any backblasts without the gif option).

    Alright, this is another tardy backblast and so there’s not much that I can remember about the splashpad beatdown at this point except that it was good to catch up with Pelican and that the chatter revolved around parades, conspiracy theories (or are they!?!) and, of course, Taylor Swift. Usual warmorama before this Krewe took to the streets for a trip to the tunnel.

    No surprise that there were merkins along the way: 20x at each of the three intersections. Then YHC backpedaled up the ramp while Russo and Pelican did one of the following exercises (swaparoo after each run): plank jacks, lunges, burpees, groiners… something else… Big boys?

    Return trip was similar to the route out – stopping for 20x merkins – though we also added a depot stop for some leg action. Usual mix of Bulgarians, freaks, step ups, and my recent fave, step downs. It was Pelican’s first experience with step downs and they did not disappoint.

    Quick round of Mary, COT, and Russo prayed us out. It’s been great joining the Friday crew the past few weeks, t-claps to these two guys for holding this AO down for so long.

  • 40K LBS for 40th birthday bash – from Hogs Breath

    YHC woke up to the sounds of thunder and lightning.
    The pre-blast had mentioned a ruck prior to the beat down, but the smart thing would be to wait till the lightning pass. So YHC waited some time then arrived at the 007 about 4:50 AM. When all of the sudden Twin Span arrived about five minutes later. The lightning had passed, and the rain was a drizzle. The two yutes got a 1 mile ruck in.
    Then, Bushwacker, Murdoch and Pass Interference all arrived on time.
    In honor of Hog’s Breath upcoming birthday, today’s beat down was a simple 10 x 10 x 10 coupon workout.
    If a typical coupon weighs approximately 40 pounds and multipled by 10 exercises x 10 reps x 10 rounds would mean we would move approximately 40,000 pounds!

    10 curls
    10 overhead press
    10 tricep extension
    10 torso twists
    10 squats
    10 bent over rows
    10 lunges
    10 chest presses.
    10 WWW3 sit ups
    10 calf raises

    We converged underneath of the pavilion to shield us from the rain, played some music and began. The rain escalated several times, and quickly drowned out the sound of any music. We were able to get through 10 rounds!
    T-claps to Murdoch for his first beat down back, after being injured, all pax rallied behind him and helped him finish his 10th round right on time!

    5 packs all got out of their fart sacks, in the rain, to move 40,000 pounds in honor of hog breath 40th birthday!

    Coffeteria followed at Starbucks

  • Fool in the rain – from Jose10k

    YHC showed up early to the marsh to, yet again, put in some of those runcajunrun miles in. I saw that Hammer took the Q, so I knew he was going to be there shortly. Lap after lap, I saw no “Little Red Chevy” while listening to my usual Prince song. He fartsacked on me, plus no other Mandevillians showed up either. At that moment, the sky opened up and it began pouring down like crazy. What to do?
    Simple: turn up the music, rip off the shirt, and run sprints from stop sign to stop sign all through the streets of Mandeville. As I’m sitting in the office waiting to be scanned by the hottest tech in the world, my wife, I wonder what kept everyone away: the weather, the superbowl , Mardi Gras parades, was it something I said, was it something I did, the train washed away my smell, what was it? Why didn’t anyone show? I now know how Russo feels like at the splash pad…. I’m just a Fool in the Rain!

  • Nashville Nasty – from Akbar

    17 showed up today to a warm 61 degrees, the first real sweat in the past few months (except for Russo). Tiga showed up from a recent beatdown in Austin where he was named, jumping right into the fold like he’d been here a year. A surprise comeback from Captain Sparkles was a pleasant surprise.

    4 came jogging up from the pre-thang and we were ready to go.

    Warm up:

    SSH, Arm Circles, Self Love, Imperial Walkers, Grass Grabbers, High Knees

    Grab blocks from the truck and rifle carry to the fire hydrant for 8 ct Rocky Balboas x10 IC, and jawbreakers (alternating Merkins on the block) x 10 OYO.

    Run stairs at Rips, 10 calf raises at the top, return to the blocks.

    Raffle Carry to Noah’s Ark for the Nashville Nasty

    YHC was on a business trip and decided to attend a beatdown in 20° weather with snow on the ground in Nashville. It was cold, but warmed up quickly due to the ascending reps beatdown. It was love at first sight.

    The Nashville Nasty

    6 exercises, 10 reps each, run Noah’s Ark = 1 round. Increase 1 rep each round.

    Lots of Mumblechatter which lessened the pain.

    Grundy was out of the gate first as usual, and we all endured the pain for around 30 minutes. YHC’s unofficial count for most was up to 7-8 rounds, equaling over 500 reps.

    Head back to the flag with a Rifle carry to the fire hydrant, for 2 exercises x10 IC. Maybe Mountain Climbers and Rosalitas, but not quite sure.

    Put up blocks and circle up for Mary x10 IC

    Hello Dolly, Rosalita, Dying Cockroaches, Penguins, Heals to Heaven, Nolan Ryan’s, Jane Fonda’s, 8 count Merkin mountain climbers.

    Count, Name, and Waterpik prayed us out.

    Coffeeteria at Book and the Bean was well attended, with Steve joining us after his run. Grundy brought cookies for all.

    Announcements

    Run Cajun Ran- log your miles
    Krazy Ivan- Saturday Feb 17th

    Thanks for following the lead gentlemen! 👊💪👍

    SYITG- Akbar