F3 New Orleans

Author: Splash

  • Splash Attack is Back

    Pre-Thang

    It’s been since January 13th, 2017 since YHC has Q’d in a New Orleans AO.  This is partly due to a hip injury, work travel, and of course laziness.  T-Claps go out to Reluctant Yankee for the forced Q sign-up i.e. extreme EH’ing.

    Warm-Up

    Mosey around the streetcar tracks and over to Wolfpack Lawn for some Jack’n’around:

    • IC: SSH x 25
    • IC: Seal Jacks x 20
    • IC: Rock-ettes Tow Touches x 15

    The Thang

    Mosey over to Wolfpack Escalator for some OYO:

    • 15 Burpees
    • Run up escalator
    • Derikans x 10
    • Inch warm to corner
    • 30 Monkey Humps
    • Bear Crawl to beginning

    Mosey over to Wolfpack Hill.  Backwards run up ramps and forward run on the flats to 4th floor.  Thumper was nearly lost but no man is left behind.

    A YHC favorite: Bring Sally Up

    Mosey over to the Greenwave ROTC pull up bars and break off into pairs…woops, the ROTC was actually using their pull up bars.  So the YHC let the PAX over to the bike racks under Wolfpack Mountain.  The PAX divided into 2 teams.  Team 1 conducts 10 burpees as the count while Team 2 performs the following, flapjacking each set coming to a total of 40 burpees

    • Hand Stand Holds
    • Wall Walks i.e. like Forearm Plank Walks but against the wall
    • V-Ups
    • Wife Pleasers

    Mosey back to the flag.

    Announcements: It was a sad to day to hear about the loss of a fellow F3 brother in Houston during a workout.  A moment of silence was held to honor our brother and be with his family for support.  Thanks to all that showed up this morning before Nate comes to town.  Stay strong, keep getting better, and be safe out there.

  • All Around the World

    Pre-Thang

    After a check-in from Roots on Wednesday, YHC was signed up for the Q-Spot so here goes.  YHC spent the week in the Shenandoah Valley of Virginia for work and decided to do an out and back 3 miler up Turk Mountain before a late flight out Yesterday.  Actual mountain climbing seemed like such an appropriate mindset to get inspired for a morning at Wolfpack Mountain.

    Warm-Up

    Mosey around the streetcar tracks and over to the Tulane sign for some Jack’n Around

    • COP IC: SSH x 30, Seal Jacks x 25, Smurf Jacks x 15, Plank Jacks x 15

    The Thang

    Mosey over to the bike racks underneath Wolfpack Mountain for Around the World:

    • Wall Complex – Prayer Squat 10 seconds, handstand mountain climbers 5 count, plank walks against wall 5 count, Prayer Squat 10 seconds
    • Run up 7 flights of stairs to the top of the mountain
    • 5 Lunge Jumps each leg
    • Run back down the opposite stairs
    • Plank Up waiting for the PAX

    Rinse and repeat x 5; that came to 35 flights of steps… a new Wolfpack Mountain record

    Catch your breath, circle up, and DJ Style Mary:

    • IC: LBC, LBT, Russian Twists, V-Ups, Hello Dolly, Freddie Mercury, LBC again 6 count… TCLAPS Chaccacon for keeping it short

    Announcements: Tough Mudder in March; Darby Challenge in February (see Hawg’s recent F3 NOLA email)

  • Hopkinsville Expansion???

    Pre-Thang

    It’s the day after Christmas, we’re all feeling fat, and we are nowhere near an official F3 AO.  Banjo and YHC decided to make one up a little outside the typical F3 norms i.e. invitation to a couple of female family members.  The great thing about F3 is it can be done anywhere… in a park or in a square, during Christmas time without spending a dime… even if there are a few girls, let’s give it a whirl… the goal is still to better ourselves so let’s set out to frolic like gay little elves.

    Warm-Up

    Banjo kicked off the Q-spot with a light mosey over to the Justice Center:

    • Good Mornings, Imperial Walkers, Windmills

    The Thang

    Next up is Four Corners in the Justice Center parking lot:

    • Round 1: Jump Lunge x 10
    • Round 2: Monkey Humps x 10
    • Round 3: Squat Jumps x 10

    After each round, the PAX completed a ½ Bruce Lee: 10 count on Hammers a.k.a. Putins a.k.a. Russian Twists; Dying Cockroach; LBC; Heal Touches a.k.a. Penguins; Boat-Canoe.  Apples was a little late to the game but joined in midway into Round 2.

    YHC took over the Q position with a mosey over to the playground by Sherwin Williams.  Circuit training always gets the blood flowing well.  Banjo took it easy on his sister who requested no burpees, but YHC could really give a $4:t.  5 PAX, 5 Stations, complete each station twice:

    • 10 Burpee count for rotation
    • Swing set hip slappers AMRAP
    • Dips AMRAP
    • Pull Ups AMRAP
    • Slalom ab ski jumps AMRAP

    Mosey across Little River for a DJ-Style / Dealer’s Choice Mary:

    • YHC: Pickle Pounders a.k.a. Jane Fonda’s
    • Banjo: Freddy Mercury
    • YHC’s M: Leg Raises
    • Apples: LBCs
    • Banjo’s Sister /YHC’s Aunt: 1 minute plank

    Mosey back to the start (flag was there in spirit).  PAX ended the BackBlast with #BringSallyUp.  Merikan failure inevitably overcomes the PAX.  Audible called to switch over to squats and the finished back up with Merikans.

    YHC’s M lead the PAX in some final yoga stretches.

    Stoker F3Nashville was M.I.A.

    Announcements: Apples getting married May 20th in Covington, KY.  Safe travels to everyone headed home – New Orleans, Savannah, Raleigh, and Cincinnati

  • Squat n Pickle

    Pre-Thang

    It was super cold for NOLA this morning.  All you North Carolinians would laugh at low 40’s but it’s a wet, bone chilling kind of cold with a whipping wind.  YHC brought along a piece of firewood to keep everyone warm though.  It was pretty awkward to lug around the AO.

    Warm-Up

    The PAX set off around the street car tracks and over to Touchdown Jesus:

    • COP IC: SSH x 30, Imperial Walkers x 20, Seal Jacks x 30, Hillbillies x 20

    The Thang

    Mosey to Wolfpack Hill.  Run up the ramps backwards and down the straight away forward up to the fourth floor.  Time for some Squat-n-Pickles:

    • PAX line up single file against the wall in Prayer Squat position
    • Man on the end runs down and back up the stairs while rest of PAX does 5 shoulder presses with the fire log to stay warm
    • When man returns, next man runs stairs while the rest of PAX proceeds with Pickle Pounding
    • Continue flapjacking Squats to Pickles until every PAX member has run stairs twice

    This was probably the first time any man has simultaneously pounded their pickle while squeezing a log…

    Mosey back down the hill and over to Wolfpack Stairs for Bear Crawlin around in escalator formation:

    • 5 Burpees
    • 10 Derikans
    • 15 Peter Parkers
    • Bear Crawl to start
    • Rinse and repeat with Parker Peters on 15 count

    Mosey across St. Charles and over to the swing set for a quick Mary circuit.  Everyone paired off into 4 stations.

    • Feet in swings for Hip Slaps (10 is the count)
    • LBCs
    • V-Ups
    • Russian Twists

    Mosey back to the flag

    Name-O-Rama: 8 men decided to warm up in the cold this AM.  It wasn’t a bad showing considering the F3 Levee Christmas Party took place approximately 10 hours prior.

    Shout Out:  Today’s intention is around self-confidence and choosing your attitude.  YHC experienced a tough project evaluation last week and felt down in confidence.  Upon further reflection and contemplation, failure is only a perception of oneself.  If you view failure as an opportunity, you choose to have an optimistic attitude in becoming better.  Without failure there is no success.  Attitude is a choice.  Staying positive is a choice.  As our lives progress, nothing ever gets easier, but our attitude dictates our emotions.  Prayer requests go out to Seaman’s friend who recently had a stroke.  We ask our Sky Q to be with his family and inspire them to keep a positive attitude.  Be optimistic in times of hardship.  Have the confidence and perseverance to keep pressing forward.

  • Low Slow & Hold

    Pre-Thang

    YHC called out by Yankee that only appearances are when Q’ing.  Guess there’s more Splash Q’ing in the future.  The normal flag staking was blocked off due to track repaving in the park.  Heat wasn’t so bad but humidity was right on up there.

    Warm-Up

    Mosey around street car tracks and over to Touchdown Jesus for some Jack’n around:

    • COP IC: Seal Jacks x 30, Smurf Jacks x 15, Plank Jacks x 20, On your six jacks (horizontal side straddle hop) x 15, SSH x 30

    The Thang

    Mosey to Green Wave pull up bars.  Pair off for circuit training.  Balls to wall right after burpees may not have been the best idea.  YHC nearly passed out going into pull up holds.  Not sure if it was the humidity or the blood rush to the head.

    • Count is 15 burpees, Balls to Wall hold, Pull-Up holds, Elbow Plank hold, Monkey Humps – rinse and repeat with burpee count reduced to 10

    Mosey over to benches by the mountain for some slow counts (3 count down, 3 count hold, 3 count up x 15):

    • IC: Squats, Decline Merikans, Dips, Include Merikans, Squats

    Slow mosey underneath the mountain for a quick Mary.  Great counts Mulligan, but it didn’t mess with YHC’s cadence.

    • COP IC: LBCs x 30, Box Cutters x 15, Russian Twists x 15

    Mosey back towards the flag for some yoga stretching.  That’s right, yoga stretching for all the ladies to see.  Yankee thought the PAX was going to get arrested as we waved all our parts in the air.

    • 15 cadence count on up dog, triangle pose left, triangle pose right, bridge (wife pleasers but hold it up in the air)

    Name-O-Rama: 10 men decided to get a little better this AM in Uptown.

    Shout Out:  Prayer requests go out to RY and Agassi’s cousin as well as G-Spots sister.  Thanks to the Sky Q for making us better men.  We step into the weekend with gratitude and love for all those around us.

  • Planks & Moguls

    Pre-Thang

    YHC had a late night at a soft opening of the Ponchatrain Hotel and didn’t get the BackBlast written until last minute.  That usually means burpees will be the beat down culprit.  So not a moment was spared after the disclaimer with a Slaughter Starter: start with 10, then 5, Nice of you to join us Yankee 10 more, 5 more for good measure.

    Warm-Up

    Mosey down the track to the back corner of the park for a COP:

    • IC: Seal Jacks x 30, Monkey Humps x 20, Imperial Walkers x 20, Arm Circles x 10 each direction

    The Thang

    Mosey back down the track to the lamp post alleyway and partner up.  One partner will run to the last lamp post, complete 5 burpees, run back to partner, and flapjack.  Other partner performs exercise while waiting.  Repeat 4 times until both partners have completed the following exercises:

    • Plank Walks, Plank Jacks, Moguls (plank to half burpee jump up on either side of legs), Hip Slaps

    Mosey over to the rotunda for a little Mary:

    • IC: LBCs x 40, Dying Cockroach x 30, Russian Twists x 20, Pickle Pounders x 10

    Mosey over to the pavilion and partner up again.  One partner does 10 Decline Merikans on the picnic table while the other goes Balls-to-Wall.  Pyramid down the merikan count to 5 and flapjacking until both partners complete.

    Mosey back to the lamp post alleyway.  Some mumble chatter occurred during the last rendezvous of planks about wanting to end of burpees.  So do 15 more burpees.

    Mosey back to flag.

    Name-O-Rama: 21 men decided not to Fartsack this AM.

    Shout Out:  Prayer requests go out to Mr. Awesome as he’s going through the adoption process.  All thanks to the Sky Q for helping us become better men.  Go out on this Hump Day with gratitude.

  • A Hillbilly in NOLA

    Pre-Thang

    After seeing no one was Q’ing on the GoogleSheets, YHC decided to take an impromptu step up to the plate at an AO only visiting once.  Okwata has a long stretch of levee, and YHC just returned from the rolling hills of Kentucky over Memorial Day weekend.  There might be a theme here on this Backblast.  After a quick disclaimer for the FNG (and those who may have forgotten), the PAX set out.

    Warm-Up

    Mosey for a little ways for the first COP to get the blood moving:

    • IC: SSH x 30, Hillbillies x 20, Peter Parkers x 20, Rinse & Repeat

    The Thang

    Mosey a little further down the levee and partner up.  Some mumble chatter around this being the farthest the PAX has ventured from the flag at this AO.  One partner toe taps on the curb like a hillbilly tab dancer.  The other partner runs up the levee, performs 10 squats, and runs back down levee to tag off with partner.  Flapjack with partner pyramiding downwards with squat count to 1.  The PAX should complete levee runs up and down 10 times. TCLAPS to Hawg for his Hillbilly yell with every levee decent.  Although, the last decent was more of a cry for help.

    Mosey across the Lakeshore Drive to get a good view of the sunrise.  Time for a Bring Sally Up.  First half of song is Merikan style, and second half is squats.

    Mosey back towards flag direction and stop at first COP location for the second COP.  Do the warm-up again without the rinse and repeat.

    Mosey a little closer to the flag and end with a Mary COP:

    • LBC x 30, Russian Twists x 20, Box Cutters x 10, Real Freddy Mercury x 15

    Name-O-Rama: 10 men decided not to fartsack this AM, and one FNG came along.  Welcome to F3, Cable Guy, who actually works for AT&T.

    Shout Out: For the FNG, F3 is Fitness, Fellowship, and Faith.  YHC did a quick spill on the F3 life and led the prayer thanking the Sky Q for a beautiful, crisp morning.  Summer is upon us so these crisp mornings will be few and far between until September-ish.

  • Pair Up

    Pre-Thang

    After a torrential pour down through the evening, it was time to get sloppy.  F3 is rain or shine, beeh-beh (New Orleans tongue for saying, “Baby”).  Luckily, the rain brought a crisp coolness to combat the humidity.  The PAX set out to become better men in the dampness.

    Warm-Up

    Mosey down the street car tracks to the edge of the park and back down to Touchdown Jesus for the first COP:

    • IC: Seal Jacks x 30, SSH x 30, Hillbillies x 25, Imperial Walkers x 25, Peter Parkers x 15 HOLD PLANK Parker Peters x 15

    The Thang

    Mosey back across St. Charles to the playground and pair up for circuits.  Rinse and Repeat x 2

    • 15 Burpees is the count for rotating
    • Merikan high fives (on each up press high five partner with opposite hand)
    • Squerkin (wheelbarrow position with simultaneous squat + Merikan) – switch positions on second round
    • Swing Set Hip Slaps
    • Leap Frog over and crawl back through under legs
    • Sit Up High Fives

    Mosey back to Touchdown Jesus for second COP:

    • IC: Seal Jacks x 30, SSH x 30, Peter Parkers x 15, Parker Peters x 20

    Mosey over to Wolfpack Mountain by the bike racks for some Mary:

    • IC: LBC x 30, Dying Cockroach x 20, Penguins x 20, Russian Twists x 20, Hello Dolly x 20

    Do 10 burpees for good measure and mosey back to the flag.

    Name-O-Rama: 13 men decided not to fartsack this glorious morning.  FNG, Whoop, was dubbed his name after having a near pooping incident and not able to find a bathroom.  Luckily the turtle head decided to return into his shell.

    Shout Out: YHC hasn’t Q’d since February right after Mardi Gras.  TCLAPS goes out to Dredd and OBT for taking YHC to F3 church a couple Saturday’s ago.  Also, TCLAPS to Roots for reaching out to YHC on signing up to Q again.  YHC has not work travel for a few weeks so it’s time to get back into the grind.  Expect more posts to come.  CSAUP announcement on the Ruck coming up in November.  Shorty is spearheading it so reach out to him.  We need a 30 member PAX.

    PAX thanks the almighty Sky Q for helping us get up this morning.  Go enjoy some live, local, free music at Bayou Boogaloo this weekend.  Go out into the weekend being better husbands, siblings, fathers, and leaders.

  • Post Mardi Gras Stairs

    Pre-Thang

    The PAX gathered at the entrance of Audubon Park on this nice crisp morning 3 days after Mardi Gras.  Roots handed off the Q position to YHC as we set out to conquer the beginning of a strong Lent season.  YHC re-purposed an old backblast with a few modifications.

    Warm-Up

    Mosey to the edge of Audubon Park, back down the neutral ground, and over to Wolfpack Lawn Stairs.

    The Thang

    Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up the stairs, 10 Decline Hip Slaps, boo boo bear crawl to corner, 15 Squats, jog back to beginning – Rinse & Repeat x 2 (switch legs on the boo boo bear crawl)

    Mosey over to Wolfpack Hill and head up ramps to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing the B.L.I.M.P.S. exercises:

    • Burpees, Lunges, Imperial Walkers, Merikans, Plank Jacks, Squats

    Slow descent down Wolfpack Hill and mosey over to play ground by the flag for some Mary:

    • COP IC: LBC x 30, Box Cutters x 20, Russian Twists x 15

    Mosey back to flag.

    Name-O-Rama: 15 men became better this morning.  Cavalier EH’d two FNGs over Mardi Gras who were both looking to get in shape and show up their wives.  TCLAPS to Cavalier.

    Shout Out: FNG TomTom had a special request for a family member in the hospital.  The PAX asks for gratitude in getting us all up this AM and to help us adhere to our Lent goals.  We go into the weekend strong and healthy.  Hope to see everyone tomorrow morning at City Park

  • Super Gloom

    Pre-Thang

    The fog was so bad this morning you could barely see where your feet were landing with each step.  This was a super gloom kind of a morning right out of a horror film.  After a weekend of parades and over indulging, YHC set out feeling a bit hazy like a Monday normally is.

    Warm-Up

    Mosey over to the soccer goal frame: 10 burpee count, peak-a-boos, plank jacks, hillbillies

    The Thang

    Mosey over to the fly for some Mary on the river.  As we reached the top of the levee, fog got thicker and the cool breeze from the river brought a little more life to YHC.

    • IC: Box Cutters x 20, Plank Walks x 20, LBTs x 30, Penguins x 20, Dying Cockroach x 20

    Mosey over the giant ant hill by the soccer fields for some 6’s.  Run up and over hill for 5 Merikans.  Run back over hill for 1 Squat.  Repeat count down the Merikans and up the Squats always keeping total equal to 6.

    Mosey over to the Birdcage entrance for IC Step Ups x 20 and Hip Slaps x 20.

    Mosey back to the soccer goal frame to repeat warm-up.

    Mosey back to the flag to end with a plank-o-rama.

    Name-O-Rama: 7 men showed up in the super gloom this AM.  All appeared a bit weary from the parades all weekend, but we all finished strong to kick off the week.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We give thanks for the ability to wake up this morning after a hard weekend of parade going.  We ask for safety and kindness to all those around us as we go into the final weekend of Carnival.