F3 New Orleans

Tag: Smooth

  • Frisbee Burpee Blast – from Fracsac

    10 pax showed up to kick off Sunday with a bang and found improvement through consistency.
    With the flag planted and the disclaimer given, face the bacon for a warmup at 0630. End the warmup with 10 x 8 count body builders.

    11s on the steps of NOMA. Burpees and squats.

    Frisbee fun around museum. A drop means rolling the die for surprise exercises. First drop came pretty quick with 15 burpees coming up on the die.
    Continue around changing to 5 burpees penalty and fitting in 3 x Sunday Mornings at the back wall.
    Ended with 105 burpees and 10 pax begging for more. Sorry boyz, time is up.

    COT followed by Coffeteria.

    SYITG

  • Forgot the deets – from Vagabond

    Posting backblast 2 weeks after – we did a bear crawl relay and pax choice of exercise. Forgot the rest. Just wanted to get pax attendances recorded.

  • YuleVibes – from Vagabond

    Christmas Music in background

    Warmup

    Plank pull through relay coupon drill

    Fountain
    20 derkins
    20 right leg step ups
    20 dips
    20 left leg step ups
    20 plank walk ups
    20 incline wife pleasers
    20 decline shoulder taps
    20 irkins
    20 single leg squats
    20 decline step ups / walks
    Plus…
    Pax Christmas wish exercise choice

    Eight counts, big bois, with 1 pax rifle carrying around fountain

    Jump rope

    Sunday mornings

  • Casino Royale and The Gettysburg Address – from Triple Shift

    If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.

    I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
    Diamonds – Thrusters/Squats
    Hearts – No Cheat Merkins/Bench
    Clubs – Patti Cake Big Boi Sit-ups
    Spades – Body Row/Upright Row
    Joker – Farmer Carry/Run around NOMA
    A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
    K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
    Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
    J’s – 10 of suit and then Duck Walk to one side where the slate ends.

    For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.

    We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.

    Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
    Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

    But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
    Abraham Lincoln
    November 19, 1863

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • Veterans Day 2023 – from Fracsac

    13 Pax showed up to better themselves at the Mothership. We had Mathlete from the Northshore and Crawdad a little further north, Toledo if you must know.

    3 ran away for fear that YHC might hurt them. I get it. The rest were part of a Veterans Day beat down celebration including a little trivia sprinkled in.

    Warmup with regular stuff at the peristyle.

    The thang:

    10 minutes of 11 WW2 sit-ups and 11 squats followed by 200 meter run. Increase by 11 reps followed by the run until time runs out.

    5 minutes of step ups to commemorate fallen veterans to suicide, based on Chad Wilkinson and Chad 1000x.

    BLIMPS

    All in cadence with a 400 m run between exercises.

    COT

    Thanks to all veterans for their service.

    SYITG

  • Welcome Back Smooth, When in Charge Take Charge and Four Lucky Winners Treated to a Loofah Gourd – from Heisenberg

    YHC was running late after gathering four large Loofah Gourd’s from my back yard and loading up my vehicle with an 80# sand medicine ball, 60# sandbag and a frisbee. I had agreed to Q at Frac’s suggestion after coffee on Saturday. I didn’t complete the signup until 6:00 am on Sunday, which created some confusion as Vagabond saw an empty signup sheet and was intent on Qing a Halloween themed workout. I arrived at 6:30 ran to the PAX who were lined up and took charge in my rightful role as the officially signed up Q. Vagabond kept the PAX entertained with a Halloween themed selection of music.

    The warm up – Grass Grabbers, Abe Vigoda, Imperial Walkers, Side Straddle Hops.

    The Thang – Mosey to the Foundry for some Murph training. Two pax took the sand bags while the other PAX used the Frisbee to move to the Foundry. After 5 frisbee throws the coupons would rotate. If the frisbee fell to the ground three burpees. Once at the foundry we began rounds of 5 pullups/rows, 10 Merkins, and 15 Squats. I think the winner was Vagabond with 14 rounds. Using the same mode of transportation we headed to the back of NOMA for some Mary (LBC, Flutter kicks, Freddy Mercuries). 5 Sunday mornings then back to the flag. Where minds were tricked with Loofah treats.

    Welcome back Smooth who returned the day before from Spain after finishing his four year work assignment.

    FYI My neighbors have an extensive trellis in their back yard and I am often the benefit of their botanical bounties that grow on my side of my fence.

    Not a typical garden vegetable, luffa grows slowly and matures well into autumn. It prefers plenty of sunshine, hot summer temperatures, adequate water and well drained soil. In the right conditions, luffa vines grow vigorously, sometimes as long as 30 feet. When provided an overhead trellis, the vines’ tendrils twine and wind up and across overhead supports. They can even create a natural shade canopy.
    Eye-catching, sunshine-yellow flowers appear in late summer through early fall. The flowers attract bees, ants and other pollinators. After the flowers are spent, elongated fruits form up and down the vines. They dangle here and there in random fashion.
    The adage “things get better with age” applies to luffa. The fruit should fully ripen on the vine before it is harvested. As it matures, the fruit lightens in color and loses water weight. The shell hardens and starts to separate from interior fibers. Typically the vine starts to dry, as well. However, wait too long and the outer shell may over harden, which makes peeling difficult. Decay also can begin, as evidenced by dark spots, when fully ripened fruit is left too long on the vine.
    Growers typically break off the mature fruit’s outer shell by slamming it on a hard surface or crushing it with a heavy utensil. If peeling is still difficult, a drench of water sometimes helps. Peeling reveals a spongy fiber within, which should be extracted, washed and squeezed to remove excess water. A bleach-water soak can lessen persistent stains. Otherwise, the fibrous “sponge” should be left in the sun to thoroughly dry, which helps curtail mold growth.

  • Don’t Fear the Reaper – from Paradox

    YHC rolled in a touch early to the Peltch to lay out a few stations for our trick or treaters. Greeting Ronnie and Fresh Gi on the way I made a few cone deposits, worked up a lather and visited the haunted ghost toilet for an early backblast. Jeaux had been correct previously noting the eeriness of a densely fogged peltch morning and YHC planned to weave it into todays theme.

    On return Ronnie and Gi had been joined by a stout group of 12 more pax. It was another true gloom and YHC had trouble distinguishing everyone but found early inspiration in a returned Fire in the Hole and a sweaty HoneySuckle, already 7 miles deep on the day. (Campaign to rename him RunnySuckle?)

    Slowly noting my error in a late groupme invite to wear a costume YHC was ready to be “that guy”’when the Old Testament Tundra rolled in and out stepped Malachi Obadiah Dawson the IV , the great Shepard/Prophet/Early Church Father( his story is in one of those apocryphal books so don’t sweat it ).
    It was a clear sign the cardio strain was about to get biblical.
    Let’s get it !

    Duke! Get the candy corn
    It’s F3 Thib Halloween!

    Warmup
    SSH
    IW
    Frankensteins (shout out to America’s FrankenBeast )
    Bat Wings (10 AC, 10 CP, MNCs, Self Love )
    HIgh Knees, Butt Kicks

    Indian run to ThunderDome with last man dropping off for 3 Peter Parker Merkins as a shoutout to Gooses lifelong love of the spidey suit.
    Because if a full grown man can’t be spiderMan every year till he’s 99 then what are we even doing with all this freedom ?!

    We had a fine Indian run with some Halloween selected jamz leading us back to the Tdome for jurps and treats.

    As this backblast goes to print we are 28 days into what the critics are calling the greatest ISI of our age. Jurptober has had it all. Feats of strength, bonding, betrayal, ghost poops, Merkin miles, berkin miles (hushtones), ageless wonders, Google sheets meltdowns..all under the careful eye of the Architect. So it was difficult for YHC to refresh the jurpee but if there’s one thing that always moves the needle in F3 Thib it’s the feared emom timer…
    YHC dialed up 2 minutes with 3 kraken burpees as the kicker.
    All finished in fine form and Smooth beat the clock on round two of the Kraken by atleast 14 seconds.

    **Trick or Treat**
    Roll first dye – Take standard 15 reps (treat) OR add the trick and roll the second die with lower or higher. (Die have 5-10-15-20-25-30)
    We rolled every time we change locations or as a ten count.
    Along the way we did Burpees , BBSU, LBCs and Most Pax chose the conservative 15 rep approach. (Lame!)

    Mosey to the Chimney to start the Monster Mash

    The Main Thang was all about releasing dat Monster within.
    We trained in each of the 4 traditional Halloween monster disciplines. Listed below with their correlating groupme hype actors. Name image and likeness were taken from these men with no consent and they will have little help with litigation as my legal team is busy battling no less than 17 active Jurp citations this month.

    Da Monsters:

    I.) The Werewolf (Yankee Jeaux Jackson before turning full werewolf in the Thriller video)

    7 Werewolf’s (Carolina dry dock into upward dog yoga pose )
    Run to the chimney , Nur back
    1 BBSU
    Increase the BBS and decrease werewolves until complete.
    This had several pax booking early Monday chiropractic appointments for shoulder evals.

    2.) The Zombie
    Pax split into equal teams
    Hold plank in a line with enough room to frog hop in between. The last pax hop to the front and do 5 merkins. Repeat until your entire team crossed the cone. The return race would be a team arm linked lunge. Epic graveyard race and YHCs vision was too blurry to call it anything but a photo finish.

    Mosey to monkey bars

    3.) The Vampire (Count Goosula)
    Hanging in the Cave
    P1 hanging leg raises AMRAP
    P2 10 burpees
    2 rounds each to complete 40 burpees as a pair.

    4.) The Mummy (our Knights in shining Armor Ronnie and Tana)

    Pyramid Scheme of Burpees

    Bearcrawl to cones
    Increasing burpees , then crawl bear during descending burpees
    1-2-3-4-5-4-3-2-1

    YHC set the course up for some intended gang clashes and was not disappointed when I hit a smooth wrecking ball and was almost shanked by a an optometrist. Ya love to see the competition.

    Back to the flag for name off count off

    Jurpee numbers (adjust if you see fit)
    1 jurp
    67 burpees
    Merkins depending on graveyard race cycles
    50 BBSU

    Intentions
    Announcements:

    AB house party upcoming Nov 11

    Goose Leaving the Nest party on Nov 12
    (I’m still in denial, it’s just a prank…sigh)

    More deets on these in the GroupMe

    Ronnie Prayed us out

    Had a blast getting better and finding some monsters today men.
    Great work
    Enjoy a feast on your 2.0s candy
    It was well earned.

    Here’s a Dox of Chocolates:

    Ever found yourself curious as to what a psychedelic experience would feel like? No?…
    No one? Okay okay then, play it coy, your secrets safe with me *wink *wink
    Buttttt if you had, and didn’t want all the baggage, (health risk, weird shaman named Marley, unhealthy fear of leprechauns) then yesterday morning at Peltier park at approximately 6:39am you had a perfect opportunity. You could have sat right in the Thunderdome, on a bleacher, sober as a church mouse and witnessed quite a trip:

    A light fog sizzling off the hard pan spicy grass, backlit by a tremendous blazing full moon. A shadowy hearse standing ominously at center stage. Street light splotches of hazy orange along the pavement. Fluorescent greens and purples from a blow up haunted house add to the dizzying effect. And then you hear the growing foot falls of 11 men, 3 children and a well worn wagon. Led by a desert prophet they jog by single file maniacally tossing dice to and fro. Anchored by a ghostbuster, occasionally one loses all function, drops to the ground and pretends to be spiderMan. They continue in this manner until reaching a pre arranged destination surrounding the hearse. That’s when the shrooms really kick in. They start a synchronous series of exercises while the Blue Oyster Cult reminds them to not fear the reaper. Not satisfied with this they disappear into the gloom looking for more monsters to mash with.

    Ya know
    Maybe my 6th grade DARE teacher was right
    Maybe you can get high on life.

    I’ll need a few more beatdown to be sure…

    SYITG
    Dox

  • The Great British Beatdown – from Paradox

    “Everyone has a plan, till you get punched in the face by the iron fist of a 3 week old” YHC thought as he sent the mayday text to Goose at 5:10a “start the warm up then Jurp them boys and jurp them good!”
    Apparently newborn vomitus waits for no man and after some mischief was managed I put the Dox mobile into a hi 5th, ya hate to be late to a bake-off !!

    When the great creator of the Jurp (some circles only whisper his name as “the architect”) unveiled the Jurpee extra curriculars YHC thought they looked like a recipe’s ingredient list. I knew that could be used, but it sat in the “save for beatdown file” waiting for a spark. Stephen King says the creation of any good story starts with a cup (the content) and you just need to add a handle (the conflict/action) to carry it. When YHCs M reminded me of a fresh season of the Great British Baking Show I had just the Handle I needed. Ya see unlike more productive pandemic hobbies (Cardinal’s coffee roasting and Jeaux’s Peleton) YHC picked up this ultra addictive baking show. It had all the fine qualities YHC loves in a tV show. No plot, no characters to remember. Comedians hired to stir the pot. PLUS you can fall asleep in season 2 , wake up in season 7 and they are baking the same bread with the same quippy satire. No spoilers, no recap. Just pastry’s and focaccia and zero stress.
    Bliss

    In review : Cup plus handle plus prime time gloom= a bake off themed beatdown

    Duke! Get the bean footage!
    On your mark , get set , bake!

    Warmup –
    Completed by Goose as YHC performed burp cloth windmills and imperial wet diapers.

    The Signature Bake

    Dish : 2 pots of oven baked JurpeeLaya- Just add pax
    Serve fresh with a late Q.

    YHC rolled in hot after an agonizingly long ride behind a cane truck and picked up about 1.25 jurps in. This segwayed nicely into the explanation of the Jurpee as a classic signature bake. It’s familiar, repeatable, and you can present it with confidence even if Paul Hollywood says your jump sqats look stodgy and your leg raises are still raw in the center.

    The Technical Bake:

    Dish : The Paul HollyWebb

    Usually difficult with very little instructions involving complex ingredient ratios.
    Our bakers had to attempt a Paul Holliwebb bake that included a 1 mile run and some mixed Jack Webbs
    First at the port a jon for Bonnie Blair’s and Merkins.
    Increases by 1 and 2 till we finished with 6 Bonnie’s and 12 merkins
    (Total : 16 Bonnie’s , 30 merkins)

    There were zero complaints about the OctoberBest Merkin fest on Saturday
    German engineering at its best.

    Round 2
    V/ups / BBSU
    1 BBSU/2 BBSU till we got till 6 BBSU and 12
    (Total : 24 v ups ish
    (Memory is hazy here so please modify your numbers if that’s the truth in your heart)

    **at the time of this writing leg raises outside of a jurp will be put on trial by the Rienzi Inquisition.
    Goodness gracious , this ISI has more asterisks than the McGuire/Sosa homerun race ***

    Took it to Coupon Alley with a 3 burpee Indian Run on the way

    The ShowStopper

    The last bake of the show
    This one is everything you got
    All out , hammer down, no brakes.
    Which logically lead us to …

    The Diddle Death March ManMaker Mile brought to you by Betty Crocker

    Inspired by Diddles personal touch to close out a bd with nothing left but a puddle of pax.

    10 Manmakers
    Run to stage
    1 Burpees
    In Elevens format we decreases the manmakers and increased the burpees till time or death do us part.
    The plan was to make enough rounds to generate a mile but the pax were saved by the bell.
    In the great white tent of the British bake contestants are always up against the clock and todays bake was no different.
    Goose and Pope went pretty deep into the man makers and got Dox Hollywood handshakes.

    Smooth gets Star Baker for gutting out a heavy run Q and I think we hit 2.5 “Okays”

    Announcements
    Invigor8 Grant FB live event tomm 7pm

    Link will be on groupme

    COT and Popeye prayed us out

    Bulletin Board Material:
    Jurptown USA has formally changed its name to SmugVille City led by Mayor Goose.
    They sit on a mountain of points and dare a challenger to come and take the trophy.
    Do not let them go gently into the night !

    Here’s a Dox of Chocolates :

    Have you ever seen someone and just for a split second it wasnt how you usually see them. I know you are thinking “dox put the shrooms down “ but hear me out. Like in a crowded airport when you unexpectedly see a family member or as you pass a loved one in traffic. Sometimes just for a microsecond your brain sees them as any other stranger would. Then almost instantaneously your brain catches up and the recognition kicks in. And in that microsecond window of time you go from “complete unknown variable” to filling in all the experiences you have had with the subject in question. Then you have special moment of grace realizing the connection.
    Well this morning while rocketing down 308 behind the aforementioned cane truck I was too absorbed to realize I was already parallel with the stage. The opposite lane was full of another 2 cane trucks (Tis the season) and then suddenly cleared. There in the gloom were 7 men suspended in perfect jurp squat unison. Pushing past their own pain to help sharpen the one next to them. I’d never seen it like that , from the outside. It was glorious. For just that blink of time I didn’t know what it was. Then I smiled, pulled in and jumped into the fray, filled with gratitude for these high impact fellows.

    A privilege to lead men

    SYITG
    Dox