F3 New Orleans

Tag: Blowout

  • 1 hr 15 minutes sleep and Oh No Q – from Hokie

    YHC rucked 12.1 miles and ensured The Muffalotta’s were safe along the Orpheus route last night and then accompanied them into the Convention Center until hitting the bed at 2:45 AM knowing the alarm would go off at 0400

    5 additional Pax accompanied me for Oh No… rinse & repeat

    Oh No by Hokie

    Warm up
    1 loop of “the track”
    20 seconds SSH
    Rolling Ankles
    High Knees
    Open the gate
    Close the gate
    Hula hoops
    Arm circles
    Neck rolls

    HIIT Q

    Head towards cubbies for

    The Thang

    Round 1a.
    50 SSH
    20 TEMPO Merkins
    20 TEMPO Derkins
    20 TEMPO Dips
    20 LBC’s
    20 Shoulder Taps
    SSH while waiting for the 6

    Now onto round 1b.
    50 SSH
    20 Squats
    20 L leg lunge pulses
    20 R leg lunge pulses
    20 L leg step ups
    20 R leg step ups
    SSH for 6

    Take a loop then Rinse & Repeat 1a & 1b above

    Then between rounds 2 & 3

    4 minutes of quadraphelia instead of a lap

    then Rinse & Repeat 1a & 1b above

    Then close with Lazy boys & COT

  • Afternoon Delight – 2-2-2022 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Subprime
    – FNG Goldmine
    – King Kong
    – Blowout
    – Almonaster

    Mosey to the Statue.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Groundhog’s Day!

    Dips – 10 IC
    Burpees – 10 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Merkins – 20 OYO

    Mosey around the parking lot back to the Statue.

    Squats – 30 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Lunges – 20 (2 is1) OYO

    Mosey around the Parking Lot to the Statue.

    LBC’s – 25 IC

    Mosey around the Parking Lot to the Stop Sign.

    Flutter Kicks – 25 (2 is 1) – OYO

    Mosey around the Parking Lot to the Statue.

    Inclined Merkins – 10 IC
    Left Foot Powerups – 10 IC
    Right Foot Powerhps – 10 IC

    Run around stop sign

    Mary:

    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • Where’s the red carpet….??? – from Gabrielle

    With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
    Stay at Flag for Warm Up:
    • Halo’s 10 clockwise and 10 counter clockwise
    • Around the World’s 10 clockwise and 10 counter clockwise
    • Open Gates I/C X15
    • SSH’s I/C x20
    Suitcase carry to end of median then Indian Run to Levee.
    At Levee Everest 7’s
    • At Bottom 6 Alt Clean and Press
    • Lunge Walk with Squat up Mountain
    • At Top Alt KB Swing
    • Suitcase Walk back down to bottom
    LBC’s and Flutter Kick’s IC while we wait for the six
    Mosey to soccer field for Chest/Back for 1 round
    • Chest press to skull crusher in boat position IC X20 4 count
    • Plank Rows IC X10 Each Side 2 Count
    • Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
    • Bent Over Row IC X10 Each Side 2 Count
    Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
    Count off, Name-o-rama, announcements, intentions and prayer.
    Thank you for letting me lead!

  • WWGD – What Would Gabby Do? – from Willie

    I checked my phone one last time before going to bed Friday night, only to find Gabrielle looking for someone to take his Q at Misty Mountain in the morning. I decided to help a brutha out! I was not feeling particularly creative, so I designed the workout based on what I thought Gabby would do. We started with a warm up beneath the Oak trees in front of Tulane University… All in cadence.

    SSHx20, Arm Circles F/B x10, Imperial Walkers x20, Grass Grabbers x10
    I cant believe I forgot the Open Gates and Toy Soldiers. That was a miss on my part!

    After a mosey to the base of the Mountain. We knocked a a Route 66 of Burpees starting with one rep on the bottom, and ending with 11 at the very top, adding one rep per side per floor. Gabby loves him some Route 66!

    We then made our way down to the benches for the R/L leg power ups, incline and decline merks and dips. Chiquita very astutely pointed out that Gabby would demonstrate each exercise and give a long-winded description of each to the PAX. So i did my best Gabby impression. Judging by the laughter that ensued, the PAX thought it was a very uncanny impression of Gabby!

    We ended the Gabby experience at Rosy Palm Court with low slow squats (butts hitting the bench) in cadence x15, and Mary with each PAX leading an Ab exercise. On our mosey back to the flag, Subprime pointed out that Gabby’s shirt is waaaay tighter than mine, and we were actually headed back to the flag on time…

    We ended with COT and cawfee under the oaks in Audubon Park.

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.

  • Caught By the Fuzz (only if you are last) – from Reluctant Yankee

    10 PAX for a muggy but gloomy workout. My last Q for the year. My first backblast for the year I think. I caved to pressure from FracSac and decided I would no longer just leave my BB on Strava.

    So we gathered at a virtual flag and welcomed F3 Flush from Naperville.
    We quickly ran off to the Labyrinth for a warmup. At the Labyrinth we did the normal warmup COP. SSH x 20, imperial walkers x 20, dips on the benches x 20, dying roaches x 20
    What is that I hear in the distance? A train so my plan to loop the FLY is blocked.
    We added the parking garage at Childrens. We were going to run to the garage but we were denied entrance by the security guard after El Wire asked permission.

    Much to our surprise there was a well lit winter wonderland in front of the hospital. We circled up in front of the giant peacock. Hand release merks, lunges, squats, grass grabbers, and windmills. Seeing the opportunity of the empty stairwell at the back of the garage we ran to the top of the garage. 10-Hand release merks at the flat of each level. We ran by the security guard on the way out of the garage and he let Jingle Vader know his displeasure. I made sure to encourage everyone not to be last out – sorry JV.

    Back to the Labyrinth. Used the benches for dips, step ups, decline merks, incline merks.

    Ran to the base of Audubon statue. Wife pleasers, pickle pounders, lbcs, lbts, and dying bugs. IC.

    Then back to the flag. Ran by the tomatoes for Angies List and El Wire. or in order to keep the shoes dry.

    Thanks for the opportunity to lead. – RY

  • Afternoon Delight – 12-29-2021 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Gator Roll
    – Coast Rat
    – Blowout
    – Douillie
    – 2nd Line (from down range)
    – Whopper
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Line by the Statue. One exercise for 21 reps, then mosey to the Stop Sign for a 2nd exercise for 21 reps. back and forth, continue for 21 exercises.

    Burpees – 21 IC
    LBC’s – 21 IC
    Squats – 21 IC
    LBT’s – 21
    Rocky Balboa’s – 21 IC
    Hello Dolly’s – 21 IC
    Curb Dips – 21 IC
    Flutter Kicks – 21 IC
    Merkins – 21 IC
    Scissor Kicks – 21 IC
    Right Leg Step-ups – 21 IC
    Curb Incline Merkins – 21 IC
    Left Leg Step-ups – 21 IC
    Box Cutters – 21 IC
    Bobby Hurley’s – 21 IC
    Curb Decline Merkins – 21 IC
    Right Leg Lunges – 21 IC
    Right Arm Punch Through Planks – 21 IC
    Left Leg Lunges – 21 IC
    Left Arm Punch Through Planks – 21 IC
    Douille’s (Russian Twists) – 21 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • ‘21 Skinny Final – from Tinkles

    12 Pax needed a good sweat after a glutinous Christmas weekend. No place like the Skinny to start the week off and balance out the ongoing holiday fun. It was good to see a crew that was ready to work!

    Warm up: Mosey to grass zoo lot for warm up of SSH, Grass grabbers, Imperial Walkers, Peter Parker, Mountain Climbers, Parker Peters.

    Mosey to the levee for some hill work. Run towards the Corps building with going up and down the levee between each light pole.

    Mosey over to Carver Playground. Pax thinks this is a first. It’s good to get out in the neighborhood a bit. Suicides on the basketball court followed by some Mary and merkin ring of fire. 4-corner BLIMPs on the field. Good work.

    Mosey back to the park and the pull-up station. Four stations of work in rotation.

    Mosey back to the flag for count off, namorama, and COT. Great seeing everyone and thanks for the chance to lead!

  • MISTLETOE, part deux (F3 traditional arr. By Sandbar, at a Caroling Pace) – from Sandbar

    Pax were forewarned that by the end of the beatdown, they would be the jolliest bunch of a-holes this side of the nut house.

    Mosey down St. Charles and back to Loyola. Warmups in front of the crèche. SSH, grassgrabbers, windmills. PAX divided into 4 groups, each had to select a carol they knew and could lead bc F3 is about leadership!

    Group 1 led the first mosey to the mountain with “We wish you a Merry Christmas.” Group 1 ran out of verses before we reached the mountain.

    At the mountain, PAX reformed for a Native American Run, and Group 2 led dashing through the garage while caroling with “Jingle Bells.” Running while singing is HARD.

    At level 5 we stopped for the 6 and did 15x Parker Peters, Mountain Climbers, and Peter Parkers IC. PAX reformed into a wassailing group and Group 3 led “All I want for Christmas is my 2 front teeth,” in honor of Bieber’s crash on Oak St. on Tuesday. It lasted for about 50 yards.

    On the top deck, PAX paired off for flapjack M-I-S-T-L-E-T-O-E. One pax did the exercise, while the other went down the stairs on level and ran back up.
    Merkins
    Imperial Walkers
    Squats
    Twists (LBTs)
    Louisville Lip
    Toe Taps (Penguins)
    Elf on the Shelf
    One leg calf raises
    El BCs

    After MISTLETOE, Group 4 led the caroling into the stairwell, with the 12 Yats of Christmas. YHC and other transplants only knew the traditional lyrics, but neither effort improved the other.

    Back the flag for COT.