F3 New Orleans

Tag: Slinger

  • YHC at the OG – from Fracsac

    YHC hasn’t been to the West Bank in some time, so a visit was in order. The Pax eagerly handed the Q of the OG to YHC.

    Short Bus, Slinger, FireFox, and T-Square were ready for what YHC had in store….so a disclaimer was given.

    Warmup consisted of regular stuff, minus The Moroccan Night Club, which was noticed and YHC was happy to hear! That will be fixed in the future!

    The Pax was a bit quiet, in need of Motivation!

    Motivator!! (Want more info? Just ask!)

    Mosey to the top of the levee for Route 66 with burpees.

    We couldn’t stop at just 66, so add 4 for 70.

    Mosey to the river steps for sets of incline merkins, step ups, box jumps, and dips.

    Back to the flag for some more cardio, Embrace the Suck! 7 SSH, 7 Merkins and 7 Bobby Hurleys over and over for 3 minutes. Goal was 8 rounds, some got close.

    Finish off with Mary, with a little Pax Choice.

    COT

    Loved visiting my brothers on the Wank!

    SYITG!

  • 4 HIMs & a Rucker – from Hokie

    71° at 0500 at The OG

    4 HIMs stuck around for a beat down and Hokie ventured off for 3.0 mile ruck including the garage, the Mardi Gras light tour and the lever

  • Some Ruck & some ladder – from Hokie

    Boo Boo and I tucked down the levee and back 2.28 miles while TSquare, Slinger & Firefox did ladder drills

  • Take me to the River (OG) – from Thumb War

    Warmup:
    Hillbillies
    SSH
    GG
    Parker peters
    Mountain climbers
    Arm circles F&B
    Seal claps
    MNC’s

    Moseyed to the large parking lot for a couple routines on about 100 yards of Asphalt. **I treated the Pax to a River themed playlist. Took “Proud Mary” for Gabby to pick up on this.

    Routine 1: Quarter Pounder

    Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 plank jacks, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps.

    Routine 2: Red Barchetta (Gabby seemed disappointed that YHC didn’t have the supporting song.)

    100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 shoulder taps (2 is 1), run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

    Moseyed to the amphitheater where Vagabond admired the rock formation on the batture and brought to YHC’s attention

    Left legged step ups
    DIPS
    Right legged step ups
    Incline merkins

    Pick out a rock for squats, more step ups (weighted this time) and derkins

    Mosey to flag for Quick Mary

    Tin snips
    And T-square led Lazy boys

    COT – continued prayers for T-Square’s rockstar M

    Hope you all enjoyed it as much as I did. Thanks and til next time. Peace

  • Mardi Gras Mambo – from Hokie

    On Monday I posted in slack stating no one had signed up to Q and I was willing to do so if no one else wanted it.

    As I awakened this AM and saw 41° on my weather app, I regretted my Monday Slack post but knew I had to get up and attend the Best Bank.

    Upon my arrival I saw the Mardi Gras lights, checked F3 NOLA to see no one volunteered to Q and therefore posted a pic at 0445 inviting folks to come join me for a little Mardi Gras Mambo

    Warm ups

    SSH x 20
    Slooow Abe Vigoda x 5
    Grass Grabbers x 10
    Imperial Walkers x 15

    The Thang – Mardi Gras Mambo

    We started on the River Shack corner

    Each round would start with a 10 burpee buy in and then we would do an exercise in a prescribed number of reps starting at the River Shack Corner and continuing Counter Clockwise to the four Corners of The OG Race Track

    Round 1 was 5 burpees at each of the 4 corners then run to the River Shack and then circle the six

    10 burpee buy in before starting each of the remaining rounds and always circle the six so we would start each round together.

    2. 10 HR Merkins
    3. 15 Star Toe Taps
    4. 20 SSH
    5. 25 low slow squats
    6. 30 shoulder Taps
    7. 35 LBC’s

    We closed with 10 burpee cash out or 100 burpees MABA

    THANK YOU for allowing me to lead!

  • Where’s Waldo? Is MacGyver with him 😜 – from Hokie

    Under clear beautiful skies, 4 Pax gathered under the stars at 36° along the levee known as Best Bank Batture and anxiously awaited the young gun Q Master… at 0500 T-Square and Hokie decided Hokie would take the 1st half and T-Square would bring it home.

    After a brief warm-a-Rama of SSH, Abe Vigoda & Imperial Walkers we mosey to the near parking lot for 11’s starting with 10 Burpee and 1 Big Boi sit up while traversing the parking lot from the wall to the guard shack 10.1, 9.2, 8.3 …. 55 burpees later and 22 minutes into the morning Hokie turned over the Q to T-Square

    We moseyed back to the “cubbies” for 5 minutes of Suck It… 3 Burpees, 5 incline merkins, 5 squats, rinse & repeat non-stop for 5 minutes

    Next we help our crawled on top of the cubbies and took a 1 minute nap while holding our legs at 6 inches, followed by a one minute high plank.

    With the next evolution, the 4 Pax went to the 4 extremes 12-6 & 9-3 like 3-6-9-12 on a clock around “the track”. One Pax would run 1/4 counter clockwise while all others performed SSH until all 4 Pax ran 1/4 loop.

    Rinse & repeat with LBC’s for round two.

    It would not be The Best Bank Batture without closing with 3 rounds of 10 echo count Lazy Boys … back, right & left.

    Afterwards we closed with COT where we lifted up Emily who is now kicking Covid/Corona in addition to Cancer (C-Square is M T-square) and prayers of gratitude for War Eagle and his new 2.0 we took a knee with social distancing

    Get healthy ShortBus!

    PS . I followed up with our missing Q who responded, “ I was doing fantastic till you texted me and I realized that closing my eyes for a second had turned into a fartsack😭 I think I owe about 400 burpies now”

    All is good!

  • 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.

  • “Dual”-Ing Birthdays with Bogey & Hokie – from Hokie

    Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party

    Warm Up
    12. ABE VIGODA for December
    28 ARM CIRCLES 14 F & 14 B
    19 GRASS GRABBERS
    68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
    53 SSH OYO – 1 is 1 for Bogey’s age

    Low, slow bear crawl to the arch

    Cubbies for 28’s
    Hand Release Merkins
    Squats
    Irkins
    Left leg Step ups
    Derkins
    Right leg step ups

    Mosey back to flag for 62.53’s
    6 & 2 at the flag and 5 & 3 at the Arch

    6 Hand Release Merkins &
    2 burpees

    5 jump squats &
    3 T Merkins (2 is 1)

    Rinse & Repeat

    Handoff from Hokie to Bogey at the halfway point…

    Mosey to stairs
    1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times up the stairs

    5 burpees

    Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times down the stairs

    9 burpees (1959)

    Mosey to flag for Mary

    LBC’s with pause at 53 and then continue to 62.

    28 dying cock roach

    Close with Wank Lazy Boys