Category: Backblasts

  • Cora 1-2-3 – from Rudy

    8 PAX in the gloom this am. One severe bloody nose from Macgyver, and one DR visitor from Memphis (after 10 years in Shanghai) – good to see you again, Thibodaux! While our esteemed walker (Tenderloin) and KOT (Scantron and Macgyver) wne to do their thing, the rest when to go find a rock.

    Short warmup by the rocks, then head to the field. 4 PAX wated patiently wondering what happened to Mr. Rodgers. Several minutes later, he appeared from the dark, having apparently taken a wrong turn between the rock pile and the football field. First time for everything, I guess.

    Thing 1: A timed test. Each rep was 5 Thursters, run to the cones, 2 burpees, run back. The timed test – how many reps in 5 minutes. Everyone got 7-8 in.

    Thing 2: Cora – Dora’s friend, but only on Core exercises. 100 Sit Ups (with a rock), 200 Peter Parkers, 300 Flutter Kicks (with a rock). The timer – lunge walk to the cones (25 yards away) then run back. Quite a time killer (more than YHC expected), and the quads and hammies were starting to burn. Pool Boy set the Sit Up pace – nice work!

    Only had a minute or 2 to spare – so a quick Bear Crawl to the cones, and Crab Walk back.

    Then the timed test repeat: Same thing we did for the first test – but get further than the first time, or pay a 10 burpee penalty. All 5 PAX made it a wee bit further. Handy-G made it from 7.9 to 8.1 reps (in his precise math).

    Return the rocks, and back to the flag for COT. Apologies, PAX, for the confusion about what “in cadence” and “go further” meant. Those phrases seemed obvious to YHC, but apparently are less than obvious to the PAX.

  • MLK – from Akbar

    Happy Martin Luther King day today, great to have Dinghy down range again for a slightly chili beatdown before the temps drop tomorrow. To celebrate MLK, we did Merkins, Ladders, and Kinetics.

    Warm up
    SSH, Grass Grabbers, High Knees, Butt Kicks, Toe Touches, Arm Circles, Self Love

    4 Corners
    Mosey around the block for 3 corners, 4th corner was the picnic tables at the court.

    Round 1:
    Tempo merkins, squats, and good mornings from 5/10/15 reps for 3 corners.

    4th corner: Freak Nasty, Bulgarian Split Squats, and raised Wife Pleasers (feet on bench).

    Yes, we got a little freaky for an early Monday morning.

    Round 2:
    Hand Release Merkins, Cobra Prisoner Squat, Elbow Plank Peter Parker – 10, 15, 20 IC at
    each corner

    Freak Nasty, Bulgarian Splits, left the wife pleasers out this time

    Round 3: 4 corners at the court
    T Merkins, Apollo Ohno, Supermans – 10, 15, 20 IC

    Inchworm to center court for Mary: 1 minute of LBC’s

    Announcements
    Sunday 1/21 1pm: Grundy’s Nightmare after Christmas on the Lakefront

    Saturday 1/27: Bushwhacker’s Kokomo campout, come out for the day, or stay the night.

    Run Cajun Run – Sign up ends Jan 18

    Krazy Ivan – Sometime in February.

    COT and YHC prayed us out.

    Akbar

  • Speedy came in hot! – from Jose10k

    4 of us ran the 10k, keeping a solid pace for the group. Only to have a flash pass us with a 1.5 miles left. Speedy ran a 6 30 pace to catch us and beat us.( and he ran another mile more than)

  • A Brick Called Dora – from Yankee Joe

    YHC was looking for something unique, challenging, and engaging for the Peltch. As I labored over various ideas throughout the week, very important questions came to mind.

    Questions like, “Have you ever been further endeared to a friend because of his farts of sweet, tangy musk?”

    Or others like, “If you made a priest miserable and then had him carry you 25 yards on his back, would you have to do penance?”

    Or perhaps, “Is denim water repellant and insulated?”

    Or, the one that was nagging me most, “Have you ever felt, I mean truly felt and really appreciated the firmness of another man’s butt cheeks?”

    These questions would challenge even the greatest of men, but they say geniuses choose green. But when buying our minivan, YHC didn’t choose green. On top of it all, there was the prospect of four FNG’s!

    That said, out of the darkness of beatdown designer’s block, came the answer:

    It would need to be crafty, annoying, and manipulative. It would need to be painful, repetitive, and unnecessary. It would need to pull hamstrings and push out farts. There was only one person in the whole of the Exicon that could answer the call.

    Dora.

    Also, did you know Dora loves bricks. She’s mighty mighty, lettin’ it all hang out.

    ———————————-

    How It Started

    As it turns out, only one FNG made it out, which is still a reason to celebrate. A spritely young man, formerly called Richard, showed up in jeans, a la O’Shem. He would go on to smile his way through the insanity, running (or rather lunging) circles around the rest of us. His naming – and it’s a darn tootin’ good name – will be discussed later.

    Also, we had the triumphant return of Hand Grenade. With him, HG brought back the ANIMAL shirt. And there was much rejoicing…yayy…

    Following the woefully incomplete and liability ridden disclaimer by YHC (thanks Cardinal for reminding me that this was a thing), we jumped into warmarama at the locals bar: SSH, windmills, arm circles, mountain climbers, self love, high knees, butt kicks, Willy Mays Hayes.

    During this time, I was concerned that with the absence of Paradox and Enron, the lack of snarky, disruptive, and highly distracting chatter would have a harmful impact on the beatdown. YHC needed not worry his perfectly shaped bald little head. America’s Best and Lil’ Cuz stepped into the void with a deluge of… well…snarky, disruptive, and highly distracting chatter. It was insubordinate and churlish. YHC don’t play, lukwalicuh?

    ——————————

    As a warm-up and prelude to the madness that would follow, we performed exercises with the Dora the Explorer theme song. As some may not be aware, a proper Dora typically moves in rounds of three, covering the upper body, moving down to the core, and finishing with the lower body (i.e. merkins, gas pumpers, and jump squats).

    So, we listened to the theme song, doing shoulder taps, and performing merkins on every “Dora.” Coyote sang along, perhaps even hitting some harmony. Or maybe it was Jackknife.

    Then we listened to the theme song again, this time doing flutter kicks with a gas pumper on every “Dora” (or maybe it was a reverse crunch…you’ll have to talk to Enron).

    Then we listened to the theme song AGAIN, holding Al Gore and jump squating on “Dora.” By this time, whichever 2.0 was singing along had stopped, unamused by the three minutes of their life he would never get back.

    Adequately warmed up, we partnered up (Cardinal chose YHC. He chose poorly.), one set of bricks per pair, and moseyed to the main field.

    ——————————–

    How It Went – DORA 1 2 3 with Bricks

    Fresh off the 9,000-merkin morning from Enron the Thursday prior, pecs were still hungover. As such, nothing like a little hair of the dog to get you right. The Dora 1 2 3 went as follows:

    100 Shoulder tap merkins

    – P1 lunge 25 yards to cone, each lunge, pumping opposite arm (think Mario lunging) WITH bricks; nur back
    – P2 – Shoulder tap merkins
    – Flapjack
    —-

    200 V-ups

    – P1 lunge 25 yards to cone, each lunge, completing butterflies (both arms) WITH bricks; nur back
    – P2 – V-ups
    – Flapjack
    —-

    300 Jump Squats

    – P1 lunge 25 yards to cone; each lunge shoulder pressing (both arms) WITH bricks, nur back
    – P2 – Jump squats
    – Flapjack

    YHC grossly underestimated the time it would take to complete the thang, pondering the possibility of cutting it short. The lunges sucked so much that YHC was desperate to get back to the actual exercises. YHC writes this blast, both legs are in full spasm.

    However, somewhere in the midst of the jump squats, I looked at the PAX grinding, then YHC almost yakked.

    America’s Best and Lil’ Cuz, through their shenanigans were tearing the circuit up and were the first pair to finish. YHC also noted our FNG on the far flank, keeping up with El Papa. In between YHC’s dry heaves, I thought about the circle of life, watching a 55-year old grind out reps with a man 40 years his younger. Awesome F3 moment.

    With substantial completion by the PAX, YHC finally called for recovery. With time not on my side, YHC chose to forgo the workout to Brick House by the Commodores (stolen from an Enron beatdown last year) and move into the next, albeit truncated thang.

    —————————–

    Lazy Doras

    The Lazy Dora typically includes the same 1, 2, 3 format, but instead of one partner transporting as the timer, he stays and does another exercise (i.e. chilcutt peter parkers). Partner 1 becomes the timer, completing reps. For 100, 10 reps, flapjack; for 200, 20 reps, flapjack, and so on. Alas, we only had time for the first round.

    YHC added in a ‘buy-in’, in which partners took turns giving a piggyback 25 yards and back to start. Then,
    – P1 – Bonnie Blair’s WITH bricks (2:1) x10 reps
    – P2 – Chilcutt peter parkers until P1 completed the 10 reps
    – Flapjack

    ————————————

    Bridge of Hate

    Having cut the Lazy Dora short by two rounds, YHC asked the PAX for two things. To do as he said and not to ask any questions. And yes, America’s Best and Lil’ Cuz BOTH proceeded to ask their own questions. It’s really something.

    The bridge of hate is the inverted tunnel of love. The pax forms a line by laying on their back shoulder to shoulder. One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on.

    This proved to be perhaps the hardest and most hilarious F3 experience for YHC to date. Personally, I couldn’t stop laughing, continually being a weak link in the PAX chain as men were passed down the line.

    Popeye started us off and with no reference for best practices, kinda just rolled (literally) through the struggling hands trying to keep him in the air. It was also a bold move exposing his front side only weeks after his hernia procedure. True to form, Pop just smirked as he watched us mere mortals struggle.

    After that, men got the hang of it – lie on the back, stiff as a board. It was here that one could really appreciate the firmness of butt cheeks that only ultra marathon training can provide. Pope was just a joy as noted by Pop and Maneater. We finished the line with the 2.0’s, which was equally amusing.

    ————————————–

    Moseyed back to the flag. FNG naming. ‘Ol Denim ‘Dick’ Naquin became [Mom Jeans] per the workout attire mentioned earlier. A firecracker of positivity and badassery, we hope to see a lot more of the Canadian tuxedo.

    Interesting and fun fact…Mom Jeans is a cousin of Prius. This is worth noting because several PAX are currently re-EH’ing Prius to join us. Looking forward to having both cousins next week.

    COT and Maneater prayed us out. We finished the morning with a Coffeteria.

    Thank you, Men, for grinding out with me. To lean into ‘the suck’, then find yourself laughing till your jaw muscles hurt is a real gift that cannot be manufactured in many other settings. All of that followed by sharing a warm cup on a cold morning makes this whole ridiculous thing worthwhile. If that ain’t a God thang, I don’t know what is.

    SYITG,

    Yankee Jeaux

  • Burpees, Football, Running, Oh My! – from Bushwacker

    Cold as ballz? Tell that to F3 Fargo. Small crowd? Not likely. F3 Northshore showed up to play. Today we dedicated the beat down to our own Maximus the Marathon Man, Tanked Up, who is running the La Marathon tomorrow aiming to qualify for Boston.

    WARMORAMA

    5burpees OYO
    SSH
    HI KNEES
    BUTT KICKS
    IWs
    5 Burpees
    GOOD MORNINGS
    TOE TOUCHES
    TORSO TWISTS
    5 Burpees

    THANG

    Partnered up and each pair grabbed a football. Mosey to gazebo while passing football back and forth. The partner throwing couldn’t move, and for any dropped passes, both do 5 burpees.

    At gazebo,circled up and did 4 rounds of circle Up/Downs.

    Mosey to shaft in similar fashion.

    Lined up along tree line, P1 stayed put while P2 went out for a pass (dropped passes were 5 Burpees each). While P2 ran to shaft and back, P1 did an exercise, then switch. The exercises included SSH, Mnt Climbers, Freddy Mercurys, Hand Release Merkins, J Los, Flutter Kicks, and more! T claps to Waterpick and Baby Yoda, who connected on some long bombs like Drew Brees and Marques Colston!

    Mosied back to flag again in similar fashion, but this time the Pax honed their strategy to pick up the pace with shorter passes. BONUS, no balls in the frigid lake!!!

    MARY

    Made it back to the flag with 3 minutes to hit some core, much to Duke of Hazard’s chagrin.

    5 Burpees
    20 LBCs
    100 100s
    And planked up waiting for the man of the hour to roll in from a light 2 mile run.

    COT
    Count/name
    F3 camping Saturday Jan 27th
    https://maps.apple.com/?ll=31.212232,-90.023317&q=Dropped%20Pin&t=h

    Nightmare Before Christmas’24 Sunday January 21st 1pm lakefront, bring backpack with 10-40lbs of weight

    JV prayed us out, Byrd and Cowbell were Starskys, joining us at coffeeteria.

    Guys (you know who you are) thanks for letting us play with your ballz this morning!
    Hammer went out of his way to prove that a good beatdown isn’t complete unless someone gets hurt. Ice it up big guy. I hope you feel better soon.
    And speaking of Hammer, if anyone is looking for a nice house in a small, conveniently located sub division (with a hot tub😎) give him a shout.

    Gentleman, thanks for coming out and freezing cheeks with the Wack, and celebrating our own Medicare Machine, and best of luck to him tomorrow!

  • Folsom Prison Blues – from Rudy

    21 PAX gathered in the gloom – 1 DR visitor from Katy TX (Happy Meals) and 2 more of the Chips brood – welcome Chip and Dale, his 9 year old identical twins! (also joining were the other 2 Chips boys – Frito Lay and Knucklehead. What a name — “Knucklehead”!!!)

    6:30 strikes and after a disclaimer we were off to the rocks. Limber up with some stretches and low impact activities (Imperial Walkers, Hillbillies), then some SSH. We had to restart that after explaining to Maytag how a “cadence” works. Oh, thanks for joining late Mahatma and DAX.

    Non-stop chatter from Heisenberg and Vagabond earned a quick 5 burpee penalty. Then go grab a rock.

    YHC grabbed a rock that proved to be way too big. But we’ll get to that.

    Deck-o-Death: start plowing through the deck with Overhead Press, Curl, Row and Squat. One variant – doing 2, 3 or 4 of any suit barely seems worth the trouble. So when those cards were flipped, we’d do 10 burpees, 20 Peter Parkers or 30 LBS instead. FracSac accused YHC of planting the deck with multiple King of Spades. WRONG. Half way through, Hawgcycle noticed that YHC was struggling – so he snuck in to replace my rock with a mere pebble that he’d been using. Shamed, but thankful…

    7:00am – time to call the deck off (half way through give or take) and mosey to the Mini to gather up some bricks. Didn’t quite have enough for everyone – figure it out.

    Partner up on the Great Lawn for a Dora-Ish thing. 3 rounds. PAX 1 (timer) runs back and forth with the rock while PAX 2 exercises. Flip. Rinse and Repeat. First round: PAX 2 does Brick-pees. Second round: PAX 2 does FLoyd Mayweathers (with brick). Third round: PAX 2 does Sit Ups. Rounds change on a timer, not on a count – so everyone just keeps going.

    7:20 – time for the last item. 56 Years ago today, Johnny Cash recorded Folsom Prison Blues live at the Folsom Prison. So to honor the man in black, we’ll do Ring of Fire while listening to Cocaine Blues, Dirty Old Egg-Suckin’ Dog and other hits. First round with Merkins, Second round with Squats, Third round with Leg lifts.

    And that got us to 7:30. Back to the flag for a COT. Naming of Chip and Dale might have been the FASTEST FNG naming I’ve ever been associated with. “I like Disney Land” said one of ’em. And that was that.

    Intentions for sick and suffering F3 PAX and friends – Bongo’s wife, Mayhem’s friends the Schaff family in particular (but not alone).

    YHC took us home with a reflection about Romans 7. Then off to coffee!

  • What’s an ARK? – F3 Greenwood – from Enron

    YHC has been struggling with a cold/cough this past month so preparations for a Q were limited. Not calling out a certain PCP though… Anyways, some digging into record books was needed to pull out something that would be worthwhile for the PAX’s never-ending desire for pain. F3 Greenwood and their IPC have always seemed to have the ticket to putting things at a level that seems achievable on paper but once in action seems worthwhile to have stayed home. After researching backblast the plan was settled. The hype was sent out and on we went.

    10 PAX showed up to the den ready to roll.

    Warmarama:
    SSH, Windmills, IW, Willie Mays Hayes, AC, MC, Self-Love, Mosey around the Civic center.

    The Thang:
    Noah was told by God to build an Ark. To do this, Noah had to pick out the right trees and cut them down.

    Gathering Lumber
    3 rounds
    1 minute Al Gore (Tree Hugger) – These minute(s) seemed to get longer and longer as we went. Paradox’s chatter could be heard from the other end of the line.
    10 Chopping Wood Lunges
    Once the lumber was gathered, Noah started building the Ark. God directed Noah to build the Ark to very specific dimensions (300 cubits by 30 cubits by 50 cubits).

    Building the A.R.K.
    Alternating Shoulder Taps Merkins x 300
    Reverse Crunches x 30 (AB, these were not gas pumps despite what the remainder of the PAX had to say about the air down on the other end of the field)
    Karaoke x 50
    The pax partnered up to build the Ark. Pax 1 drops to the plank position and starts Alternating shoulder tap Merkins. Pax #2 Mosey 50 yards and drops to do 30 reverse crunches then Karaoke back and swap out.

    In Genesis 7:8, the Ark has been built so the animals start coming in by twos for Noah to load onto the boat.

    Animals 2 by 2
    AMRAP until time is called.
    Start with 2 reps for each station and add 2 each time you move to the next station.
    4 Stations
    Station 1 – Crunchy Frog
    Station 2 – Monkey Humpers
    Station 3 – Dolphin Hops – Yes, Dolphins on a boat, it makes sense because they were hopping
    Station 4 – Penguins
    PAX choice to, Bear Crawl, Crab walk, or Duck walk between Stations.
    “Recover” called at 6:00

    Announcements for the upcoming Run Cajun Run event in February as well as the upcoming ACTs retreat.
    COT and Piccadilly prayed us out. Excellent work on a tough beatdown from F3 Greenwood.

    Till next time,
    Enron

  • DEFENDANTS’ MOTION TO DISMISS COMPLAINT – from Jingle Vader

    IN THE COURT OF PUBLIC OPINION FOR THE REGION OF NEW ORLEANS

    F3 NATION, et al.
    Plaintiffs,
    v.

    F3 NOLA, JINGLE VADER (Q), et al.
    Defendants

    Civil Action No. 24-0001

    DEFENDANTS’ MOTION TO DISMISS COMPLAINT

    In the matter of F3 NOLA vs. F3 Nation, the defendants, hereafter referred to as F3 NOLA, hereby move for dismissal of the charges brought forth by F3 Nation. The allegations assert that individuals participating in workouts at Wolfpack Mountain fail to produce a summary of their activities, commonly referred to as a “Backblast.”

    I. Grounds for Dismissal:

    1. The defendants plead that their reluctance to provide a Backblast is rooted in their status as Luddites, demonstrating an aversion to modern technological practices.

    2. F3 NOLA asserts that their indifference extends beyond matters unrelated to Uptown New Orleans, rendering the requirement for a Backblast irrelevant to their operational ethos.

    3. The defendants argue that the language employed in workouts is often unsuitable for a professional environment, thus justifying their refusal to produce such documentation.

    4. F3 NOLA contends that the imposition of Backblasts may inadvertently subject them to unwarranted scrutiny regarding allegations of child abuse, posing a potential risk to their reputation.

    5. The defendants maintain that their objection to Backblasts is grounded in their general aversion to being directed or supervised, asserting their autonomy in matters related to workout documentation.

    In light of the aforementioned grounds, F3 NOLA respectfully requests this Honorable Court to grant the motion to dismiss, thereby absolving them of the charges brought forth by F3 Nation and allowing them to focus on Side Straddle Hops, Low Slow Squats, Burpees, Hillbillies, Blimp Ladders, Dora and Mary (which includes Twisties).

    Dated: January 12, 2024

    Respectfully submitted,

    JINGLE VADER
    Workout Q
    :HC

  • Crabby Timers – from Mayhem

    Pool Boy originally had the Q. I don’t recall the excuse… he either had a family obligation or wanted to sleep in due to the 5% chance of a light mist. YHC arrived early to setup the cones.

    Disclaimer included the option to either push yourself or KnOT this morning.

    As soon as our feet hit the track for a mosey, the mumblechatter began as Q was reminded that The Uptowner is supposed to avoid running. Luckily, the Q didn’t care.

    250M mosey
    Warmorama: AV, GG, HB, PPP, MC, CC (crab cakes, a new fan favorite), SSH

    Thang 1: Coin Flip
    3 minute timer
    5 merkins / 10 LBCs
    Keep repeating till time is up

    Mosey to the north endzone

    Thang 2: Route 66 – 66 Route
    Normal Route 66 except there are two exercises at each cone counting opposite.
    Mode of transportation alternating between bear crawl and crab walk.

    Bear crawl to first cone (10 yds), 1 burpee and 11 big boys
    Crab walk to second cone (10 yds) 2 burpees and 10 big boys
    Etc. for 11 cones ending with 11 burpees and 1 big boy

    Mosey to midfield

    Thang 3: Individual Medley
    Swimming has 4 strokes; we performed 4 exercises
    6 rounds of 90 seconds (though YHC cheated and cut time short on first few rounds), similar to an EMOM
    Rd 1: 5 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 2: 6 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 3: 7 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 4: 8 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 5: 9 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 6: 10 each bonnie blairs, merkins, monkey humpers, SSH

    Mary: flutter kicks, x-factor, protractor

    Back to the flag for COT

    Counterama – 13 strong
    Namerama
    Announcements: run cajun run, wild west relay, norwegian foot march
    Intentions: Schaff family, Wedding Planner’s daughter, Fast Tax’s daughter, Scantron’s nephew, Bogey’s co-worker, safety and warmth during the arctic blast

    First time being the Q twice in one week. The more you do it, the more comfortable and enjoyable it becomes. Let’s fill the Q sheet!

    SYITG

  • Hakunah Tabata – from Mobydick

    65 degrees? Are you serious? T-shirt and shorts one more time before the weather rolls through. Everyone was happy to enjoy this gorgeous weather. Yes, we know Russo will always wear shorts and a t-shirt. He’s our own Victor Freeze ( a batman character portrayed by the master thespian Arnold Schwarzenegger. The colder it gets, the happier he gets. Moby requested to lead a beatdown to help with his lower back, so it was time for some Tabata. 45 seconds on, 20 seconds off. 6 Exercise: freak nastys, squats, crunches, irkins, jane fondas, and box cutters. Rinse and repeat.
    COT, Moby prayed us out. 1/21 Nightmare after Christmas with Moby. 1/27 Bushwhackers camping trip. Runcajunrun the month of February, sign up by 1/18.