F3 New Orleans

Author: Rudy

  • You’re In on the Mountain – from Sea Man

    Gray Georgian sky’s upon the mountain hung.
    With no sign of blue The Victors could not be sung

    Four mighty men and a four legged friend began the year anew
    Off we trotted to Gibson’s glade all covered in the misty dew

    A circle we made and flaid we did!
    My four legged friend found no joy
    In search of relief the kanine saw his ploy

    “Imperial Walkers” barked the Q

    With stealy eyes my kanine what he need to do
    To Doouie he leaped toward and would not head
    In cadence did his leg raise!

    “Parker Peters” barked the Q

    Into the grass dove Douie with no phase!
    1,2,3, Douie’s in year un!

    The pax separated I with my ruck and they with their charge
    To the mountains we would move with Dignhy and his barge

    Up to the skies we surged
    Hope our sins would be purged!

    Burpees on the turn
    To the heavens our legs would burn

    Back down to earth
    The place of our birth

  • 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.

  • MABA with some make up or lagniappe – from Hokie

    It was an ever so slightly chilly, 36°, upon our arrival, so after a very quick disclaimer, we started with a 300m mosey to get the blood a-flowin’ followed with SSH, grass grabbers and arm circles before lining up along the goal line for the explanation which was short n sweet …

    Do 5 burpees,
    lunge walk 5 yards,
    rinse & repeat to the other goal line…
    100 yards of lunges, 105 burpees

    Lunge back and circle the six so some got an extra 10 – 40 burpees

    Mosey to the rock pile with the instructions to get a rock heavy enough to challenge yourself and bench press for 1 minute.

    Next evolution, EMOM 5 burpees and then bench press your rock

    After two minutes we rotated counter clockwise one position so we could all see who had heavy and who had light rocks 😉

    15 minutes later we moseyed back to the flag for our final 5 burpees and some stretching.

    Thank you for allowing me to lead!

  • A little chill in the air – from Fracsac

    It was a balmy 36 degrees at the View with a cool north breeze creating a fear factor of 26 degrees, but still nowhere near the temps the pax in Fargo ND are experiencing…..

    Disclaimer given,

    Much needed Warmup :

    Typical stuff: SSH, IW, Arm circles

    The Thang

    Grab a coupon, do 10 reps of something and do burpees. Move to the next location, and do it again. Rinse and Repeat. Sometimes we ran from point A to B, sometimes we carried our coupons. Two things for sure:
    1. Completed 100 burpees
    2. 45 minutes total

    End in COT

    Coldest day of the year is no match for the elite of F3! Well, that really only goes for Kennah Brah and YHC…..

    SYITG

  • Cold and Windy Tabata – from Snooze

    Nine PAX decided to test out the adage that one can’t get cold while lifting cinder blocks. While I believe this still to be true, this adage clearly does not account for howling winds along with frigid temperatures. Despite lots and lots of coupon lifting, it was cold. Very, very cold.

    Warm (sorta) Up:

    SSH x 20
    Windmills x 10
    8 Count BBs x 10
    Self-love OYO

    The Thang

    TABATA!!

    40 seconds of work; 12 seconds of rest; 4 rounds.

    1. Alternating Hand Block Merkins
    2. Goblet Squats
    3. Curl Presses
    4. Heavy Freddies
    5. Blockees
    6. Block Swings
    7. Overhead Press
    8. Block Flutter Kicks
    9. Block Merkins
    10. Block Lunges
    11. Block Rows
    12. Windshield Wipers

    This took us right on into COT. As always, thanks for the opportunity to lead.

  • 7-11 – from Akbar

    We know it, and love it. It has history, nostalgia, good memories of childhood or yesterday. We may have had our first illegal drink or magazine here. It’s been in epic movies like Heathers, Fast Times at Ridgemont High, Harold and Kumar Go to White Castle, and Clerks. But we didn’t go to 7-11 today, the 7’s and 11’s came to us. .

    Conditions:
    WU: 37, feels like 31, no wind thank the Lord

    Warm up:
    x10 IC SSH, Toe Touches, Wind Mills, Butt Kicks, High Knees, Arm Circles (F/B)

    Thang: 7-11
    7’s Pull ups, Merkins at the playground
    7’s Mosey to Lakefront stopping at intersections for Squat, Plank Jack

    11’s at the wall. Irkins, Freak nasty, high skip
    11’s at Rips: Calf Raises, Rocky Balboa’s on stairs

    7’s Mosey back via Noah’s Ark, stop at intersections for LBC/ Wife Pleasers.

    Mary LBC x 10 IC

    Count, Name, Hammer prayed us out.

    Announcements: Krazy Ivan Feb 8th. Run Cajun Run Feb 1st. Get your teams together.

    Nake Man Moleskin:
    Great conversation with Hammer as always. YHC was sore from last weeks beatdowns, so we took it easy today. The only man on the lakefront happened to walk by during wife pleasers – hope it made his day.

  • Speed Walker – from MacGyver

    7 PAX showed up Saturday morning to ring in a new year the only way we know how, with a fun and relaxed get together.

    We all got together at the flag and started Warmups, Abe Vigotas x10 Imperial Walkers x 12 Side Straddle Hops x22.

    Then we Indian ran to the front of the Art Museum for AYOP Burpies. Time limit was set by how fast Q could finish theirs.

    We then mozed over to the far side of Big lake for more AYOP Burpies, after that we finished the lake loop at the bridge and did another set of AYOP Burpies.

    At this point burpies and running were old news, and we wanted to keep things interesting so naturally we ran again to the back of the museum for relaxing break of 25x donkey kicks on the wall. After that we ran back towards the Great Lawn stopping at a garden bed for Dips X 12, Bulgarian slow squats X 12, dips X 12, squatsX 20, LBC X22, and Flutter Kicks X22.

    We then finished our trip over to the Great Lawn for a little bit of team work, everyone picked a misery buddy, then one man did Buripes while the other bear Crawled across the field. When the Bear Crawler finished they started Buripes and their buddy started to bear crawl across the field to reunite the pack. Once we were grouped up again we did a murkin ring of fire, followed by Crunchy Frogsx22 Dr. W’s X ( 12 I think) Scissor kicks x22 and Big Boy sit-ups X10. After that we mosied back to the flag for one last set of Buripes everyone was too tired for, then COT

    The following evening Q remembered to write their First BB, in doing so they are pretty sure the missed 1-2 pax who attended and are definitely sure they missed a few exercises and messed up some of the counts, but I guess that better BB’s will come with experience.

  • 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

  • Rainy Day – MABA & Sunday Mornings – from Hokie

    On a gray rainy day, 7 Pax gathered under the entrance to NOMA for warm-O-rama

    Thank you Abacus, Catfish, Frac, Mall Cop, Pass interference , and Triple for joining me for a short
    Warm-A-Rama / Stretch-A-Rama of
    Arm Circles Forwards – IC x 10
    Arm Circles Backwards – IC x 10.
    And Spiderman Stretches under the entrance to NOMA before our mosey to the back of NOMA for 40 minutes of EMOM doing AMRAPs

    The MABA Thang

    1. MABA – 1 min AMRAP
    2. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,
    3. Sunday Mornings – 1 min
    4. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,

    Rinse & repeat for 20 minutes

    After 20 minutes, we took a lap around NOMA and then continued for another 8 minutes before moving to the fountain in front of NOMA

    For the last 10 minutes we did
    1. Burpees
    2. Left Leg Step ups
    3. Burpees
    4. Right Leg step ups
    5. Burpees
    6. Calf raises on NOMA stairs
    7. Left leg calf raises
    8. Right leg calf raises
    9-10 Two minutes of burpees

    We ranged from 105-175 burpees

    MABA!

    Thank you

  • end of time – from Jingle Vader

    warm up, up the mountain with blimps, benches, touchdown jesus, etc