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  • Twas the Murph before Christmas…


    Written by: The Alabama Poet

    Twas the Murph before Christmas and all through the park not a creature was stirring except four PAX in the dark. 

    The question was asked “What will we do? Should we modify or would a real Murph do?” 

    A debate ensued and the majority ruled, four PAX ran out into the gloom. 

    A few steps in the oldest PAX bailed. He went to the track to forge his own trail.

    The three PAX continued then up on the track there stood such a puddle they ran through the grass.

    Then on to the playground where our oldest PAX stood. We decided twenty rounds of 5 pull-ups, 10 push-ups, and 15 squats would be good. 

    Then on to a discussion about a super seafood salad it carried on like a longwinded ballad

    The time kept ticking as the rounds kept going we completed the twenty then back to the one-mile and closing.  

    A modified mile to avoid the big blue then a sprint to the finish War Eagle he flew. 

    On Bogey, on Eagle, on Pai Gow, and old Amnesty too…

    Merry Christmas to all and to all a fit night…

    On a serious note, Merry Christmas and a Happy New Year to everyone. Continue to remember those who are celebrating Christmas alone and those who are celebrating their first and last Christmas with a dear loved one. Finally, remember that Jesus is the true reason for the season.

  • Sprinting the Canal St Mountain

    Warm Up

    All in cadence x 15 except where noted

    Single leg swings

    Side lunges

    Front Lung with elbow touch the ground – hold for 5 count – introduced by Tool at Foundry

    Scorpion kicks

    Star Plank – hold for 30 count

    One leg lung jumps – this would need practice to be effective.

    1st – Thang – Catch me if you can – run around the fountain

    Pax lined up – Shoulder Press to 20 – Each Pax would count their rep out loud, once reaching 10 the Pax to their left would start, 1st Pax reaching 20  would sprint around the fountain with the next pax once reaching his 20 in chase this continued until all Pax completed 20 reps and attempted to catch the pax ahead of them.

    Rinse and repeat except 20 jump squats

    Mosey to the Canal St. Mountain

    Pax split into 2 groups of 4 –

    1st effort sprint to the top of Canal St Mnt. – do 10 Merkins walk back down same side- 10 more merkins

    2nd effort sprint to the top of Canal St. Mnt – 10 Merkins walk down back side 10 more merkins

    3rd effort sprint up and over to starting point. 10 Merkins

    Mosey midway back – introduce new effort – All PAX got into a high plank then did a double under (both feet forward) into a jump squat (legs spreading apart like a jumping jack), transition down to a low plank with a double Peter Parker back to a high plank x 5

    Mosey to levee – EMOM – 1-5 start with decline merkin x 1 – run up and over the other side there perform Prison up down (hands over head dropping to alternating knees) x 5 run up and over now decline merkins x 2 up and over then Prisoner Up down x 4 continue until the # are reversed.   Key is PAX only got as much rest they earned completing the task in 1 minute before having to start again.

    Mosey to flag for some Mary

    All 25 x 4 count – Between each effort PAX would transition into high plank for 30 sec count

    LBC

    Crunch with heel touch

    Crunch with legs straight up touching toes (similar to DC)

    Crunch while reaching hands between legs

    Straight leg scoops over head

    Circle Up – Count Off – Name O – Prayer of Thanks giving

  • Christmas came to the Westbank

    Christmas came to the Westbank

    On 20 Dec, Christmas came to the Westbank, F3 style!

    After a quick warm-up, we celebrated a Christmas tree, then we did some Reindeer Hops, and ended by opening gifts!

    Christmas Tree (Pyramid)

    Christmas Tree

    We partnered up and then did the following exercises. One partner did the exercise while the other did a half lap. Then we switched.

    • 50 – Burpees
    • 100 – Overhead Claps
    • 150 – Merkins
    • 200 – Squats
    • 150 – Merkins
    • 100 – Overhead Claps
    • 50 – Burpees

    Reindeer Hops (Caterpillar)

    Reindeer Hops

    PAX got down in low-plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. We continued for 25 yards.

    Opening Christmas Gifts

    F3 Workout Deck

    I purchased a F3 Workout Deck in August, but never used it. Today was the day we opened it. We played a quick round of Texas Hold ’em Poker. Winner’s two cards determined the amount and type of exercise.

    • 10 – 4 count Flutter Kicks

    We ended the morning workout with name-arama, intentions, and prayers for a safe and memorable Christmas.

    Merry Christmas from everyone on the Westbank!

  • Stifler’s Mom Down the River and Through the Quarter

  • Run and Remember

    -“A thousand tragedies a day, but the one’s that hit home are the most real.”

    I heard about Lexington, SC FiA’s Diane “Digits” Wells’ unfortunate and untimely death Tuesday morning while she was doing something we City Hall Scramblers take for granted…running. She left behind a husband and 3 small children. Digits was a leader who lived the FiA principals. As an avid runner, she did everything right, wearing reflective clothing and lights, but was still struck down in the middle of a crosswalk. Her story occupied my mind while we ran.

    While we celebrate Jesus’ birth and the myriad of blessing in our lives, please keep her family and friends in your prayers.

    sneaker-tree.jpg

    WARMUP

    10xs IC:

    Toe Touches

    Windmills

    Imperial Wackers

    Willy Mays

    Fire Hydrants

    Tradish Old Mandeville route at an 8:30-8:45/min mile pace

    6 sets, each x10, 1-count IC:

    High Knees

    Squats

    Merkins

    Plank Jacks

    COT

    Q prayed us out, with special intentions for Digits

    Many thanks gentlemen!

  • A Few of my [least favorite] Things

    When YHC set out to plan this workout, I first considered a few exercises that I felt I could handle with little threat of splashing Merlot or generally embarrassing myself. But then it dawned on me: this is my chance to repay those who have made me so sore I can barely lift my arms the next day and reduced me to a sweating, panting mess. So at 5:30 AM, after a quick disclaimer, we set off, 12 PAX strong, to see about returning the favor to some of my F3 brothers gracious enough to appear for my VQ.

    WARMUP

    YHC had a few tricks up my sleeve for the warmup, but the conditions quickly caused a change of plans. So we did a more traditional warmup:

    SSH, Peter Parker, Imperial Walkersx20

    Run in place, high knees, butt kicks, chop feet (this was a hs wrestling warm-up that would normally include some up-downs, but YHC decided it would be unpopular to get everyone completely drenched in the first 5 minutes). Mosey to Canal blvd for

    Station 1

    Pair up. One partner, Bernie Sanders up the hill, while the other works on 200 Floyd Mayweathers, 100 big boy situps, and 25 burpees. Cross the street very carefully in the fog for…

    Station 2

    Route 55 with burpees on the way out, Merkins on the way back in. PAX instructed to begin in opposite directions on this very foggy morning so as not to collide. Mosey to the leveee for…

    Station 3

    What is an Okwata workout without an Indian Run? A bit of mumblechatter about how Indian Run + disperse would have been the more manly option, but at this point, I was just glad to be still moving. Maybe next time we can thrown in a Bataan Death March.

    Mosey to Flag and Finish Up

    Continuing the theme, I had picked out several of my least favorite exercises to share with the PAX

    Planking, high, low, one arm up, other arm up for about as long as I could go

    Monkey Humpersx20

    Dying cockroachesx20

    LBC’sx20

    Flutter Kicksx20 (led by the flutter kick king, JV)

    Frac Sac’s favorite exercise that I cannot remember the name ofx20

    And a few rounds of burpees o/y/o to close it out.

    Count-o-rama, Name-o-rama, we discussed the Crazy Ivan, prayed for Brad Brechtel, and Rudy led us in a fine prayer.

    On a serious note: I’m infinitely grateful for all of you who have pushed me, made me do countless [hated] burpees, made me plank until I felt like my arms would crumble, and inflicted all other sorts of punishment that made me tougher both mentally and physically. To name all the names of those who have pushed me – especially since I’ve been back the past few months – would be like writing out the entire members list, but I’m especially grateful to Mahatma, Frac Sac, Jingle Vader, Rudy, Mambi, Abacus, Tool, Two Yutes, and too many others to name, who never spare words of encouragement and motivate me to better.

    Getting to lead an F3 workout of such a strong group is a honor, and I hope I was able to deliver. It means a lot that so many of you showed up for my VQ, and I look forward to doing it again soon.

    -Kuch

  • Creeping and Crawling

    CONDITIONS43°; > 90% humidity; 6:51 AM sunrise (well after the PAX hit the road)

    DISCLAIMER

    The experienced PAX knew YHC’s amateur status and mentally filed away all necessary disclaimers.

    THE WARM UP

    Split jacks X 15
    Toe touches X 10
    Ray Finkles X10
    Steve Earles Copper head squat finished with hill billy X 10
    High knees X10
    Butt kicksX10

    THE THANG PART 1: Ascending Steve Crawl

    The assembled PAX took a short trip to Old Rail to borrow their parking lot.  YHC called a routine that he first learned from our amigo Steve. YHC didn’t enjoy it then so he decided to inflict it open his F3 bros that morning.

    PAX started on one edge of the parking lot.  Bear Crawled to the opposite curb, turned, placed feet on curb and completed one Derkin, crawled back and completed two Derkins, continued to 13.  

    THE THANG PART 2: Rando Circuit

    YHC introduced this routine as something he found by some random dudes on Youtube.

    Circuit:
    each 30 seconds 10 second rest
    1.Burpee w/ merkins
    2.Arch ups
    3.spiderman pushups
    4.Sister mary katherines
    5.Mountain climbers
    6.Wojo squats
    7. Alternating planks

    rest 90 seconds. complete 3 circuits for about 16 minutes of non-stop fun

    PAX took a final mosey around the block to bring us to 06:00 on the dot.

    CountORama, NameORama, and COT

    Thanks to the Pelican for praying us out

    MOLESKIN

    Best wishes to the Pelican on his upcoming lasik surgery.  There’ll be no hiding from him when he has his new lazer-bionic eyes fully operational.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

    Shout out to y’all who are reading to the end of the backblast.

  • Can we get a WHO DAT!

    Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game.  A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, we brought it in for a “Who Dat on 3″…not quite the same coolness as Brees in the Dome but it helped get the juices flowing.  Then a mosey to the usual field for a quick warmup of SSH, Arm Circles, Imperial Walkers, Windmills, and LS Squats.

    Made our way to the rock pile to select a companion for the morning and over to the large field for some drills.  First up would be a round of exercises paying homage to the Saints 11-2 record so far this season.  What better way to celebrate the 11 wins than with 11’s!  Here’s how it went:-Curl Press with rock (10-1)-Backpedal to parking bumpers (approx 15-20yds)-Hand Release Derkins w/feet on parking bumpers (1-10) -Lunge Walk back 

    Now we couldn’t forget about the 2 losses so in an effort to push ourselves to get stronger, we circled up for 2 minutes of Up-Downs.  Might have been a bit ugly at the end but the PAX hung in there for a long two minutes.  

    Next up would be a “Heisman Run” giving a shout out to Mark Ingram and Cam Newton that would be taking the field later that night.  In order to be considered for the Heisman Trophy, one must show superb running skills with the ball, maintain possession of the ball, and be fast.  Using our rocks as footballs and making sure not to fumble, we warmed up with Squat Press x20 before tucking in the rock(ball) for a run weaving around the trees(defenders) and finishing with an endzone celebration of Squat Press x10.  Then waited for the six with a wall con roca sit on the fence. 

    Still time for another circuit so this time we partnered up in a line for some “Boom and Zoom” to give props to our elite running backs, Ingram and Kamara.  YHC assumed it was common knowledge that the talented duo is nicknamed “Boom and Zoom” but apparently he was wrong.  After some heckling and discussion, we noted that to be a star running back you must be strong enough to keep from coughing up the ball and fast enough to gain yardage.  Therefore PAX #1 stayed put for “Boom” curls AMRAP to work on the guns while PAX #2 “Zoom” ran around the tree and back (50yds total?) as the timer.  We did this for approx 4-5 minutes with some grumbling from the peanut gallery after a few minutes in.

    Two minute warning was approaching so we called an audible to keep rocks overhead as we made our way back to the rock pile.  From there a mosey back to the flag, a few minutes of planking, concluded by a “Who Dat” plank/merkin circle. 

    COT included some lewd yet fitting nickname suggestions for our FNG but we landed on Piper…welcome!  Also an announcement for Crazy Ivan race coming up in Jan.  Prayer intentions for Brad Brechtel and for a good, safe, injury free football game tonight. 

    Thanks for letting me lead.  Hopefully we’ll be 12-2 by the time anyone reads this.  Who Dat! 

    Tool  

  • The Nightmare Before Christmas

    ‘Twas nine nights before Christmas, and all around a flag, a nightmare was shared that involved weights in a bag. There was Shooter and Steve and Turbo and Grundy. Tanked Up and Suckles and briefly Burgundy. Barely Legal, Jose, and American Hammer. Bean Counter, Garfield, and of course Zoolander.

    A collective experience of terror ensued that forced all the men in the PAX to conclude. That the “leader” was not their friend from before, but rather a tyrant they rather deplored. Jose had some hostile feelings today, but that’s what you get with 2 rounds of foreplay.

    Sometimes we went slick and sometimes with a ruck, and in the times it got hard we embraced the suck. It went back and forth on what was hated more, but both burpees or manmakers sure made us all sore.   For those not aware or not in the know, here is the list of the workout below.

    The Nightmare Before Christmas
    Slick (no ruck):
    100 burpees
    1 mile run
    50  burpees
    1 mile run
    With Ruck 30 or 20 lb
    100 manmakers
    1 mile ruck
    50 manmakers
    1 mile ruck
    Slick (no ruck):
    100 pushups
    100 situps
    100 air squats
    100 4-ct mountain climbers
    100 4-ct jumping jacks
    100 4-ct flutter kicks
    With Ruck 30 or 20 lb
    100 ruck press
    100 plank ruck pull through
    100  2-ct ruck twists

    One might ask why anyone would do this, and I’ll give you the reason that you cannot dismiss. It was 13 men committed to Fellowship, Faith, and Fitness, and thus was the workout “The Nightmare Before Christmas”.

  • The 4th annual 12 days of Christmas

    The 4th annual 12 days of Christmas

    At 5:27pm a lone F-18 streaked over the sky and I wondered if that could possibly be Peppa.  After reading my texts post-beatdown – yes – it was – we had our first F-18 flyover in the history of F3 NOLA!  Thanks Peppa.  You get credit in the bb for attending. 

    While waiting around in the brewery to start– I was able to try some powerful (or power draining if you ask Brown Bag) coffee.   I brought my 2.0s – one of them studied for exams while the other one Reluctant Tiger waited eagerly for another chance to do some F3. 

    With the moving of start time to 6pm and the rush hour traffic around the brewery the crowd was slowly building for a decent sized beatdown.  86 had already set up his Jambalaya and bread pudding.  Bartman delivered chicken for the kids.  Also at this time El Wire arrived with a ton of Felipes.  At 555 pm there were about 15 people ready to go start the beatdown.  At 6pm exactly we set out for the Annunication Center Park.  Between the Paradise Park trailer keg and the parking lot we picked up about 15 more PAX.  By the time we arrived at the park we were a full assortment of 37 PAX looking for a 12 days of Christmas beatdown. 

    We moseyed over to the Annunciation Park – and we circled up.  The mosey was treacherous with potholes and traffic but we were rewarded at the park with lights on.  Immediately we got down to business.

    Day 1 – 1 Burpee, Day 2 – 2 Jump Squats and a burpee, Day 3 – 3 Hand release merks, 2 jump squats and 1 burpee, Day 4 4 plank jacks, 3 hand release merks, 2 jumps squats and 1 burpee.  You get the progression now…  Day 5 Russian Twists, Day 6 Dying Roaches, Day 7 Mtn Climbers, Day 8 Peter Parkers, Day 9 Jumpling Jacks, Day 10 Mat Jumps Day 11 Low Country Crabs and Day 12 12 burpees!   We let Spokes from FIA close out the exercise with a 1 min plank hold.

    We did a circle of trust and named some of the new guys.  Bongo keeping his 2.0s with the drum theme got more cowbell and snare.    Da Parish keeping his 2.0s with Chalmatia themed names has Beauregard and Chal-mini.  Sogo has Sunny.  Brown Bag’s M is now Paradise or Pair of Dice. 

    Sorry if I missed anyone in the list of PAX – let me know in the comments and I will add you.

    The beatdown had 37 PAX.   The party had over 70 PAX mixed between F3 and FIA.   Great turnout!   We also had over 20 presents for Operation Sweet Tooth – which doesn’t include the presents that were directly sent via Amazon.    Thanks to everyone who brought food.   Medulla I think there was going to be a fist fight over the last pork tenderloin/brie/ cranberry slider.  Thanks to Brown Bag who covered the first round of beers at the taps.  El Wire for the Felipe’s hook up!  86 for the ridiculous bread pudding and the jambalaya.  Bartman for the Popeye’s delivery.    Thanks to everyone.  Merry Christmas and Happy New Year.