F3 New Orleans

Tag: Tenderloin

  • Dora on the rocks, or Rocky Bal Dora. – from Kenna Brah

    6 humble souls met together to mutually encourage and grow, 6 others went to strengthen their knee to toe ratio. Cautiously we moseyed to the rock pile for warmups –
    Arm Circle Circuit
    Hillbillys
    Toy Soldiers
    4 ct slow squat, on the UP, 4 ct Cactus stretch

    Pick a rock and saunter on over to the football field.
    Dora timer Pax takes rock in any active carry position across teh field and back
    At the base:
    Rd 1
    100 Sumo Squat
    200 Chest Press
    300 Rows

    Rd 2
    100 Pull Overs
    150 Push Press
    200 2 ct Flutter kicks – with rock

    Sufficiently spent and sweaty we returned the rocks aback walked to the flag.

  • Kotter Thursday – from Bolt

    Knowing another man was counting on me to keep him accountable kept me accountable and kept me from fart sacking. This is what’s valuable about F3. Two ran, three walked, four rucked, and all were accountable.

  • Not hating on the H8 – from Bolt

    Six pax assembled in the gloom as many Pontiff regulars punched their passports by venturing to Okwata for the biannual H8. We weren’t hating on the H8; we simply chose not to do it. Instead, 3 ran, 2 rucked, 1 walked. YHC looks forward to the Fall H8 with a fully functioning shoulder to get my baseline. Honored.

  • Knees, Toes, Sprinting, and S&M – from Bolt

    Tuesdays have become quite the mixed bag of options and this week we had knees over toes, interval sprinting and stretch and mobility with a DR visitor, Buzz Kill, from Pearland, TX choosing S&M

  • Birthday Q with no Plans – from Pillsbury

    It was a not so humid morning with a tad breeze. I woke up later than expected, but arrived at the AO at 5:10am. I made my rounds to locate spots for our unplanned work out and hoped that I could come up with something worth it that could challenge everyone.

    At 5:30 I announced I was the Q explained I was not a professional! No feet in mouth this time.

    Some of us mosey over to the football for warm ups the rest hit the track for knees over toes

    Warm o Rama

    30 side straddle hops
    30 lbc’s
    30 grass crabbers
    20 mountain climbers
    20 Abe Vigoda
    20 forward arm circles
    20 reverse arm circles
    20 over head claps

    Mosey over to rock pile and pick a medium rock. Since it’s Monday and that means ROCK CITY, all of the following dealt with rocks.

    5 stations each
    advancement you added another 10 reps each station, which ended in total 150 reps. Sounded better in my head than actually trying to do them. Made adjustments to 5 instead of 10.

    150 overhead press
    150 curls
    150 rolls
    150 chest press
    150 big boy sit-up without rock

    Mosy back to rock pile and walk backwards to home base. Hopefully everyone received a well balanced workout this AM!

    #WeddingPlanner #TripleShift #Scantron
    #Tenderlion #Rougarou #Hokie #Charmin #KennaBrah #Bolt #HandGrenada #Mayhem #PVC #PoolBoy #Vagabond #Boo-Boo #Pillsbury

  • The Gap and the Gain – from Triple Shift

    Date: May 15th, 2023
    Location: Rock City
    Weather: 71 % humidity and 75 degrees

    With all the ChatGPT generated backblasts hitting Slack, I wanted to go old school and work on my memory, thinking and writing skills. With Fracsac out of town, he asked me to pick up his Q and I gladly said ‘yes’. My goal for this year is to hit 250 workouts and Q at least 2 times a month. Needless to say, I’m missing the mark. Which leads me to the title of my backblast. I’ll explain at the end.

    Warm-Up: It’s 5:30am, I give the disclaimer and the five core principles. We headed to the rockpile and then out to the football field. Circle up on me and I give instructions that this will be a slow cadence session to focus on the ‘TUT’ or time under tension principle. We start off with 10 – 6 count man makers with the rock. Looking back, I should have made it a 8 count man maker. Next up is 15 – Low Slow Squats, 30 SSH, 10 Peter Parkers (LSC – Low Slow Cadence), 10 Shoulder Taps – LSC, 10 Parker Peters – LSC and finally 10 Floyd Mayweathers – LSC.
    The Thang: Because partner workouts always push us, I start off with Catch Me If You Can around the 400-meter track. Partner 1 runs backwards, and Partner 2 drops and does three burpees and sprints to partner 1 and tags him. They flip flop their exercises until they complete one lap. Plank up for the 6 or pick them up.
    The Thang 2: Partner workout on the football field. Partner one bear crawls out and partner 2 does 5 goblets squats with the rock then runs to tag partner 1. They flip flop the exercises until they get to the other goal line. To get back, partner 1 lunge walks and partner 2 does 10 overhead presses then runs to tag partner 1. They flip flop their exercises until they get back to the original goal line.
    With a little time left, I incorporated a modified Jack Webb with the rock. One hand release merkin with 2 overhead presses with the rock. We work our way up to 5 hand release merkins and 10 overhead presses. Back to the rock pile and just enough time for some Mary in a low slow cadence. 15 Big Boy Sit-ups, 10 Flutter Kicks, 10 Dying Cockroaches, 10 get ups (lie on the ground and get up without using your hands or arms then lay back down). Horses to the barn with Disclaimer as the winner…for now.
    Countoff, Namerama, and COT: Prayed for the men with friends that are ill and the ones that are suffering with loss.
    NMM – I shared some of the insights that I gained from reading the book “The Gap and the Gain”. I for one was always looking to accomplish a goal and when I reached that goal, it never brought lasting happiness. And on the many occasions where I missed my self-imposed goal, I thought of myself as ‘less than’, a failure, not good enough or not worthy. That’s called the Gap. The space between where we want to be and where we are. Simply put, a mindset stuck in the Gap is never a good place. In contrast, the gain is the area where we came from. Your starting line, your starting weight, your starting fitness level, your starting financial situation, etc. Comparison with others breeds discontent. Comparison with where you started breeds hope and contentment.
    Godliness with contentment is great gain – Apostle Paul

    Conclusion: The F3 NOLA workout at Rock City was an incredible experience that pushed us beyond our limits and strengthened our bonds of brotherhood. The combination of challenging exercises, beautiful surroundings, and the unwavering support of our fellow PAX created a memorable and uplifting morning. We left Rock City feeling accomplished, energized, and ready to take on any challenge. (This paragraph is ChatGPT)

  • Some Ran, some rucked, some did knees over toes – from Hokie

    Yep… runners ran

    Ruckers rucked … starting late and then finishing late

    Others explored Knees over toes training

  • Dream Sequence: Cinco de Mayo AND a Rudy Appearance – from Bolt

    As site Q, YHC psyched to see Cinco de Mayo open since it’s the day that my ancestral people celebrate…u know, Anglo Saxon Americans who pretend to b Mexican as an excuse to drink copious amounts of tequila and cervezas, all the while thinking it’s Mexican Independence Day (NOPE) but I digress…
    Imagine my exuberance when I rolled in hot to Q and saw Rudy—RUDY!—who avoided BC Uptowner since its inception bc he was “training for the Double Nickel” which apparently is now a double nickel and a penny. Really, he just hates burpees and mistakenly thought Mahatma was the Q—jokes on u! This WOULD require an audible, lest I scare Rudy off forever. Warmup of the usual stuff plus 5 burpees added in for Rudy plus it IS Cinco de Mayo.
    The Thang: (descriptions at the end) Start with Plank Hurdles the length of the football field with Bolt’s cringy playlist serenading and mocking us all at the same time. Make our way to the playground equipment for M.A.Y.O. where every letter represents a series of exercises:
    Morning Call (x5)
    Aiken Legs (x23)
    Yurpees (x5)
    Outlaws (x23)
    This is where the audible happened as I had a 100 burpee play list in the queue; switch to more M.A.Y.O.
    Mountain Goats (x23)
    Absolution (x5)
    Yurpees (x5)
    Outlaws (x23) u can’t unsee a group of men’s O faces…

    Return to the flag via backward mosey once on the track as a nod to knees over toes for 5 Yurpees (as Rudy astutely noted we skipped Y and did M.A.O. before leaving the gazebo area) plus Mary to fill the time—no short-changing the pax. Apple Watch said the BD was sufficient as did my sweat soaked shirt—Bogey concurred at coffee. Honored and humbled, men.

    Morning Call
    All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it’s his turn to call out pull-ups or until all calls have been made.

    Mountain Goats
    Like Mountain Climbers but with an added goat kick (where both legs leave the ground simultaneously) – exercise is done on a four count … three mountain climbers (1 – 2 – 3) and the 4 is the goat kick. Get those legs up high to 45 degrees! Repeato until you’ve had enough.

    Absolution
    Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

    Aiken Legs
    Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can.

    Yurpee
    Burpee Variation in honor of the Ruskie (Yuri Verkhoshansky) who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee. Basically a Clurpee with 2 tuck-jumps.

    Outlaw
    Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary.

    Plank Hurdles
    Done on a football field. In small groups of 5-6, everyone starts in the plank position in the end zone. 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone.

  • Charmin’s Foot Doesn’t Do That – from Bolt

    YHC gave the usual Wally Sprint disclaimer, “Runners run and stretchers stretch; push yourself stretch yourself, don’t hurt yourself. I’m not a trained professional.” Chain Link and Amazon DR from ATL joined the runners and Scantron kicked off the stretchers with knees over toes followed by stretches from yours truly. We discovered Charmin’s foot does not go vertical while in the runners stretch and we allow him to keep coming back anyway. We won’t leave you behind and we won’t leave you where we found you. We will, however, tease you relentlessly; where is Rudy when you need him!?

  • Good Time (although maybe too much) – from Charmin

    Today was a good time
    We picked up some we hadn’t seen in a little while
    And also picked up some along the way
    Also there were two runners
    The last ruckers arrived back after 50 minutes to much ‘adulation’.