F3 New Orleans

Tag: Backed Up

  • Battle Frisburpee at the Foundry – from Fast Tax

    It was the usual hot, humid, and sloppy August morning at the Founrdy, but at least it wasn’t raining. As the clock hit 5:30 there were 5 of us and, after the usual disclaimer, we moseyed a ways and began our warmup. We were soon joined by two more, much to YHC’s relief, because Battle Frisburpee can’t be played with five. Thus YHC was spared having to call an audible.

    Warmups included some Pontiff favorites:
    Hairy Rockettes
    Mountain Man Poopers
    Chinooks
    SSH
    And Frac’s favorite – Wife-Pleasing Crab Merkins

    Sufficiently warmed we headed to the track for the first exercise, the Quarter Pounder. Admittedly, YHC wanted to guinea pig this one at Foundry before trying it at Pontiff.
    With PAX lined up on the track along the edge of the field, we sprinted to the 25 yards and did 25 merkins, ran backwards to Start, sprinted to the 50 and did 50 squats, Backwards to Start Line, sprinted to the 75 and did 75 Mountain Climbers, Ran backwards to the goal line and sprinted to the hundred and did 100 SSH. Plank and wait for six.

    The next event was Captain Thor, an ab exercise performed OYO, start with 1 BBS followed immediately by 4 American Hammers, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

    Having dispensed with the pleasantries, it was game-on, BATTLE FRISBURPEE time.

    Team 1: Fast Tax, Fracsac, Backed Up
    Team 2: Mall Cop, Mama’s Pride, Saban

    After a quick recitation of the rules for those PAX who were new to the game, we commenced. Given that it was 3-on-3, strategy was everything. Team 1 clearly owned the 1st quarter, 2-0. Halfway through, Team 2 had battled back. The rest of the game belonged to Team 2, winning with a final score of 5-3.

    It was agreed by all that a larger game of Lakeview vs Metairie was in order.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship and the chance to lead at The Foundry!

    SYITG

  • Saban Can’t Help Himself – from Mama’s Pride

    The night before this glorious morning, Saban decided it was appropriate to call out the Q for not being as active while he recovered from an injury. While I knew Saban simply missed me, there had to be consequences.

    We started off with a simple enough warm up of some SSH, grass grabbers, imperial walkers, arm circles, and self love. We moseyed to the base of the mountain for 25 push-ups, 25 squats, and 50 LBCs. Then the fun began. The group bear crawled up the mountain, indian run style, for two rotations. Again? It was Saban’s fault.

    At the top of the mountain we did 25 dips, 25 derkins, and 25 (2×1) Bonnie Blairs before moseying down the mountain for some Dora.

    The Dora included oh presses, curls, and flutter kicks, but had to be cut short to make it bad in time. On the way back, another one of my admirer’s, Kuch, caught up with us from his run to join us for the COT. Notably, no one gave Kuch any grief for his recovery despite not affording me the same sympathy. I guess it’s my youthful vigor and good looks.

  • Good Morning……Burpees – from Fracsac

    It’s been a long time since YHC visited the 610 Stomp. Good morning burpees needed to make an appearance during Frac Week, and the Stomp was just the place to make it happen. Rules are simple, stay as a group and say Good Morning to everyone we see. A Good Morning reply is 5 burpees, no reply is 10 burpees and harassing a pedestrian is 15 burpees. YHC was the only one that came close to harassing a paddle boarder, that’s not technically a pedestrian.
    3.5 miles and 100 burpees later we met up for the COT.

    Fun times!!

    NMM

    Come on out to the Foundry for the final appearance from BayWatch before he moves.

    RevSox was especially fond of the Burpees, even more so than Bongo.
    Hawgcycle is even going to have Breadsticks print some shirts commemorating this iconic event.

    Frac Week continues…..

    SYITG 

  • Murph training with a twist – from Baywatch

    With my time in Nola winding down, it was nice to Q my last workout at Okwata. It’s been a pleasure to serve as the site AO the past few years. This morning proved to be quite pleasant with a nice breeze from the lake. After the pleasantries, we moseyed over to the waterfront for a warmup.

    SSH x 20
    Imperial Walkers x 20
    Grassgrabbers x 10
    Arm circles f/b x 10

    We’ve been doing Murph trading lately at Okwata, which we continued. But first…bear crawls! We lined up at a light pole and bear crawled to 9 consecutive poles stopping at each to do ascending burpees (1 at pole 1, 2 at pole 2, etc). That’s what I call a nice warmup for Murph training.

    Then it was off to the House of Pain. With tunes turned on and the timer set (1:30 per round), we did 15 rounds of 5 pull ups, 10 merkins, and 15 squats.

    Back to the flag for COT. As always, thanks for the push gents.

  • Sudden Change at the Renaissance – from Triple Shift

    With no Q on the sheet I assumed that it would be a grab bag for leadership. When I arrived, I found out Heisenberg was signed up but he never showed up so I took it. I gave the disclaimer and we ran to the foundry to warm up instead of facing the bacon. Once we arrived at the foundry, we did some exercies to warm up and then headed to the path for a burpee mile. All the PAX performed 5 burpees and then ran for one minute. The front runners (Catfish) would plank up for the six when the one minute was up. Once everyone arrived where Catfish was planking, we would perform 5 burpees and then run for one minute. We did that for an entire mile!

    Once we got back to the foundry, we did some flexed arm hangs then hangs and then Mary. With 10 minutes left, we ran to the back of NOMA to do the traditional Sunday Mornings and them back to the flag. We welcomed FNG Drift (Backed Up’s son) and closed out with the countoff, namerama, and COT. Special prayers to F3 Alpharetta (Atlanta) where a PAX member lost their life skiing with another F3 brother.

  • H8 wet feet – from Hokie

    YHC is known for his dislike of wet feet so there was some concern after last night’s rain as to whether I would continue Murph training at The House of Pain or opt to plan B.

    As I arrived, Backed Up was excited for Murph Training and announced he brought a heavy duty band to aide in pull ups. Well, out with my Plan B and we started our saunter over to the House of Pain with phone lights aiding in our attempt to keep our feet dry.

    After an explanation of The Murph, and Murph training, we took care of the disclaimer and welcome and started our warm up with SSH, high knees and arm circles.

    We then started with 2 minutes to complete 3 pull ups, 6 hand release merkins and 9 squats and then rest for the remaining time.

    Then onto more 2 minutes rounds for 4-8-12; 5-10-15; 6-12-18; 7-14-21 and finally 8-16-24

    We then took time to recover by introducing Pax to additional preparation with Bolt 45 and 1 minute of speed humpers

    Next 2 minutes was set to just complete 8 pull ups and 16 hand release merkins

    Another two rounds of Bolt 45, speed humpers and 8-16 with 1 minute low slow squats between sets

    For our final stint in The House of Pain, 3 Pax would hang for 1 minute while the remaining Pax did an exercise… 1st group, hand release Merkins for “non-hangers”; 2nd group- squats; and 3rd group – burpees.

    We then moseyed to the H8 hill because part of The Murph is running. We would run the H8 route of up the hill; Bear crawl across, run down, across & up; bear crawl across; run down and across to complete figure 8.

    YHC has decided Murph training will now be 5-10-15 rinse and repeat to 60 pull ups, 65, 70, 75, 80, 85, 90 over the next few weeks

  • Murph Week 3 ~ with a little “H8” running – from Hokie

    YHC struggled getting out of bed this AM and came in hot at 0529 for the 0530 Q

    Earlier in the week, I posted asking who wanted to continue with Murph training and who wanted to train for the H8. The brief discussion had one vote for Murph and no votes for H8 so off top the “House of pain” we 5 moseyed.

    Two minute intervals
    2-4-6; 3-6-9, 4-8-12, 5-10-15, 6-12-18 and 7-14-21 (Pull Ups – Merkins – Squats) after completion on the three exercises; rest for the remainder of the two minutes.

    Effort was called upon to focus on form with full extension and chin above the bar on pull ups.

    After the 6th round of 7 pull ups, 14 merkins and 21 squats, we ran to the home of the H8 for one “lap” running up the hill, bear crawl across the neutral ground, run down the far side and across and back up, bear crawl across the neutral ground, then run down toward Lake Pontchartrain and back to the house of pain for round 2.

    After round 2, we ran to the Mardi Gras Fountain and back to the flag for 10 burpees and one final lap around the Mardi Gras Fountain.

    Thank you to Mahatma for the tunes and encouragement!

    Thanks to all pax along with some assists for those of us who need to cross our legs and get assistance with pull ups.

    Next week 3-6-9, 4-8-12, 5-10-15, 6-12-18, 7-14-21 AND 8-16-24 and a Double H8 run!!! I will bring the bands for those who need assistance with pull ups.

  • Murph Training II with a Triple Double – from Hokie

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    5 pull up
    10 push ups
    15 squats
    REST for remainder of two minutes

    Round 6
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 7-12
    Rinse & Repeat

    Rounds 13-18
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    Thanks to Mahatma for bringing the tunes!

    Thanks to Triple for a DOUBLE FNG Day!!!

    Welcome Dr. Doolittle (Daniel Lagarde 37)and Cintas (Mike Reynolds 61)

  • The 210 Stomp – from Rudy

    Its Twos-Day, 2/22/2022. As promised, a new route led to an easter egg on the Strava map (yes, a 2 mile out-and-back that formed a 2). And what better way to celebrate than by running in my tutu… Thanks High Rise for pacing and pushing me!

    And congrats to the Half Marathoners (Snooze, Kuch, Saban) who have really been pushing themselves through the Run Cajun Run!

     

  • The Track Can Be Fun Too – from Mama’s Pride

    With RCR in full swing, a few pax arrived early and ready to hit the ground running, pun intended.

    The group started out with a typical warm up of some SSH, Grass Grabbers, Windmills, Imperial Walkers, and Arm Circles. To keep gaining miles, we added 2 “Forks” to the warmup, which includes a run around the track where each pax sprints for the 100 m stretches and slowly jogs the turns.

    After the warm up, the group engaged in a crowd favorite – Mama’s Pride’s Ladder consisting of Merkins, Jump Squats, BBSUs, Commando Planks, and Kick Throughs. After each cycle, Pax rand 400m and performed 5 burpees. The workouts started with 15 reps of each exercise and added 5 reps after each run around the track.

    After 20 minutes, the group ran another lap and performed another Fork before finishing up with a friendly game of Ultimate Football.

    The pre-run group hit just at 4 miles, except for Saban, who decided he needed to run more because he’s Saban. Overall, it was as pleasant as it sounds.