F3 New Orleans

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  • One Man Band

    I showed up solo at the Covington Trailhead at 0600.  The morning gloom was burning off; the rising sun and the bronzen Gipper were my company.  After staring at the Gipper until 0605, I worked out by myself.

    THE THANG

    30 SSH IC

    30 IW IC

    30 Peter Parker IC

     

    Mosey to Justice Center for:

    • Run up/down courthouse steps
    • Run to 1st bench for 10 left leg stepups
    • Lunge walk (thx Turbo tax)  to 2nd bench for 10 Freak Nasties
    • Lunge walk to 3rd bench for 10 Freak Irkins
    • Lunge walk to 4th bench for 10 right leg stepups
    • Lunge walk to 5th bench for 10 Freaks Nasties
    • Lunge walk to 6th bench for 10 Irkins
    • Rinse and Repeat 3 times

    Mosey to parking garage.  Sprint up ramps, slow jog on flat decks all the way to top.

    At top, Jack Webbs with Nacho-patented 3/1 shoulder press/merkin ratio.  From 1 to 10 reps.

    Run back down ramps to back of Justice Center.

    10 more Irkins.

    Mosey back to the Gip.

    Zero Mary.  I was lonely, don’t judge.

     

  • Hello my name is Chris

    9 pax 44% happened to have the hospital name of “Chris” showed up at the lakefront on Saturday and were treated to the northshore’s first running of the green mile. Brought to you by none other than the green mile himself…
    Run/sprint to 1st 3 fire hydrant and perform 20 mt climbers in cadence in cadence and run back stopping at every bench for 20 derkins OYO x 20 rinse and repeat x 3 sets.
    Indian run from shovel flag to gazebo…
    Ark loader from sea wall to waking path (25-30 yds): bear crawls, crab walk, boo boo bears, burpee broad jumps, inch worm, an stop motion lunges… YHC ran out of animals to Load onto the arc

    Sudden change, thanks Reluctant Yankee!

    Mosey to sea wall: jumping lunges alternated with dips x 8 reps IC
    Descending down to 1 rep

    All horses to the barn to shovel flag

    tclaps to green mile for his v-Q
    Tclaps to FNGs plunger and tsssssss for making it out on the first Saturday

  • Slappin’ da bass mon

    After successfully EH’ing an FNG, EI decided to call an audible and stay in the fart sack due to an unexpected late night of work.
    4 pax showed up for a beard own in the gloom.

    The thang:
    Warm up 2 laps around the trailhead: followed by
    SSH x 20 IC
    imperial walkers x 20 IC
    Merkins x 20 IC
    Slow squats x 20 IC

    Mosey to stage:
    Lumbar extension x 20 IC with partner stabilization
    Jacobs ladder with bear crawls to the top of the “hill” x 8 reps

    Mosey to bar:
    Lat pulls and irkinis alternating sets IC starting with 8 reps and working to 1

    Mosey to tower: run up stairs with 5 burpees at top and 5 man makers at bottom repeat down to one

    COM: flutter, Freddie Mercuries, LBC, and Russian twist x 20 IC

    tclaps to toots and nacho for faithfully rising to the occasion every Tuesday morning. Toots is becoming a lean, mean, fighting machine.

    t claps to Sea Bass, FNG For making it out to the gloom

  • 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.

  • Feel the Bern

    8 men met in the Mid-City Gloom this morning.  Missing a few of the neighborhood regulars, but glad to see Shorty back from his Anniversary Vacation.  We can’t live everyday in paradise.  Growth happens in humidity and suck.

    The Thang

    Given the warm-ups Q’d by JV and Tool earlier in the week, I felt the need to show that my Arkansas education taught me to spell (at least some basic words); however, as you will learn later, it did not teach me to count that well.

    Warm-Up COP

    • Peter Parkers x 25 IC
    • Up Jacks (RL x 30 IC, LL x 30 IC)
    • LBC x 40 IC
    • Low Country Crab x 25 IC
    • – (aka Plank) x 80s
    • Up Downs x 10
    • Parker Peters x 25 IC
    • Superman x 80s

    Mosey to the Refinery and partner up for some Rocket Man – The true Rocket Man as taught to us by Yuengling is 45 seconds at 100% effort followed by 15 seconds of rest.  We modified this workout to do 40/20.

    Stations – each partner flap jacks before moving to next station.

    • Muscle-ups/Jump Pull-ups (YHC tried to demonstrate a Muscle-up.  Fail.)
    • Box Jumps
    • Pole Dancing (aka The Sloth when modified.)
    • Monkey Greeters – The idea was to face each other while hanging from the monkey bars and then alternate shaking hands with one another.  This proved difficult for all and modifications ensued.

    Mosey to the Foundry, and grab something to hang from.  Your not out until your arms are fully extended or you let go.  Once you are out, start doing burpees until the last man falls.  In honor of the close of the State Primary Season, I’m calling this the Bernie Sanders.  Named for the man that refused to drop out.  T-claps to Cowbell for being the last man standing  hanging.  #FeelTheBern

    Northshore Jack Webb – 2:1 Ratio x 10.  #FeelTheBurn.  #Progressive.  YHC praised Bubba’s Alabama education, as he quickly figured out the number of Air Presses required if the ratio is 2:1.  Then YHC’s Arkansas education got in the way as he flubbed the count after 3.  Arkansas, 49th in Education, #1 in my heart.

    Another round of Bernie.  This time do x-fit push-ups once you are out.  T-claps to Cowbell for defending his title and becoming our presumptive nominee.  What are we nominating him for?  Not sure.

    Mosey to the area near the old tee box for some Mary:  Flutter Kicks x 15 IC; Slow Freddies x 10 IC.

    That’s enough Mary.  More Jack Webb NS style.  We made it to 9 before time ran out.  #RoomToGrow.

    Mosey down Roosevelt Mall back to the flag.  No matter how many times I run down Roosevelt Mall it will always be longer than I think.

    COT

    Romans 3:21-26

    Naked Man Moleskin

    Some ideas don’t work.  Cowbell is a failure, but he’s still better than the rest of us.  Shorty has the Q tomorrow and he better be lying about the Jack Webbs.  Glad I wrote most of this last night – arms are shaking.  The irony of this workout is that we didn’t actually do any pull-ups.

     

  • Tuesday AM sweat-fest

    Tuesday morning, time for the 610 Stomp.  A balmy 78 degrees with what must be nearly 100% humidity – a great day for a morning run.  After mulling it over for nearly 20 seconds, we decide we’ll do the 30 minute run and hit the track for some sprint work.  After the disclaimer, 6 PAX head off down the Bayou St John path.

    In what is becoming an alarmingly regular occurrence, Hawg came barreling in hot, hopped out of his car and joined the group in stride.

    30 minute out-and-back through the morning gloom.  6 minute run, 10 burpees, walk for 30 seconds or so.  Repeat x4, which returned us to the City Park track (which had a pretty hefty crowd this am).

    • Lap 1: 50 sprint, 50 recovery mosey x4
    • Lap 2: 100 sprint, 100 recovery mosey x2
    • Lap 3: 50 sprint, 50 recovery mosey x4

    Mosey back to the flag to seal the deal with 10 burpees.  Q noticed it was merely 6:14, so we re-sealed the deal with LBC x26, which brought us to 6:15.  Q further noticed that his shirt, shorts, shoes, socks were soaked through.  Glorious high humidity mornings.

    Closed with shoutouts to keep in our prayers:

    • Close friend of KimChi diagnosed with an aggressive stage 4 cancer
    • Amnesty’s nephew battling addiction
    • Colleague of JV killed by gunfire in Houston
    • Tool, Tool’s family and his son Brady

    Close with St Ignatius Prayer for Generosity.

    Thanks for a great morning workout!

  • Rock City Crater Fest

    Six veteran F3 gurus posted this am and would later be joined by a seventh. The usual mumble chatter, then the disclaimer, and off in a mosey to the obligatory warm up area. YHC decided to deviate from the normal pre-thang exercises and throw in a few different things from the F3 website. What better way to do this than a M-O-N-D-A-Y warmup:

    M – Mountain Climber x20 IC
    O – One Legged Burpees x5R x5L OYO
    N – Nolan Ryan x10R x10L IC
    D – Dancing Chilcutt x20 IC
    A – Air Sqaured x20 IC
    Y – Y-Arm Circles x15IC (requested by Amnesty) & Y-Press x15 IC (only other options w/Y were yoga or the YMCA Village People stretch…no bueno)

    Grab a rock and mosey to dry area in the baseball field. YHC wanted to hone in on upper body today so this COP consisted of 3 rounds of tried and true rock reps:

    Shoulder Press IC x20, x15, x10
    Curl IC x20, x15, x10
    Row IC x20, x15, x15
    Calf Raises (recovery period for arms) IC x20, x15, x15 (t-claps to Hawg and others for coaxing us into holding the rocks)

    Slow mosey toward the track to line up on the sideline of the field. We were greeted by a latecomer, FNG-Rocky who is a regular jogger at Pontiff and was EH’d by his buddy Marlin.

    Round 1: Drop you rock, Bear Crawl to opposite side (50-60yds?), mosey back
    There was plenty of painful groaning from the PAX regarding the stickers in the grass so we skipped crab walks.
    Round 2: Grab your rock, Side Squat Walk – left side to middle of field, right side to other sideline. Mosey back to start.
    Round 3: Rock Shot Put, right hand across, left hand back (this probably wasn’t the best thing for the well manicured field since the ground was soft and craters are now prevalent. YHC didn’t realize the grass was that soggy…sorry Jefferson Parish and to the kid who sprains his ankle later this week)

    Time was ticking so we skipped the frog hops that YHC planned. Mosey back to baseball field for a brief COP w/Mary:

    Rock Crunch Press IC x15 (hold rock on chest, feet up high in air, crunch in upward motion while raising rock to touch shoelaces)
    Flutter Kicks IC x25
    Rock Crunch Press IC x10

    Deposit rocks and run to the flag. Nothing mind blowing or newsworthy this am, just a solid sweat fest with our Monday faithful. T-Claps to Rocky for posting…hope to see you again. Prayer for several people battling illness and addiction. Sorry if YHC was a a bit dazzed for the COT, all of the cadence count had me winded.

    Thanks for letting me lead.

    Tool

  • In Thanksgiving for Our M’s

    Today is YHC’s 22nd anniversary: yep, on June 4, 1994, JV was made eternally happy. To help PAX remember that date (and also lest YHC ever forget), YHC drilled that date and anniversary into their heads (and arms and legs and cores).

    So in honour of 6-4-1-9-9-4, a set of 33 burpees: first 6, then 4, then mosey to the Great Lawn for another 1, then 9 more, then 9 more, and then finally 4 more. Mosey to football field (that’s now a baseball field):

    A round of Marriage, to emphasise 6-4-9-4 or 22 years:
    Merkins 22 xIC
    Austin Ass-Kickers 9+4 xIC
    Ranger Merkins 6+4 xIC (note to self: great for upper back)
    Russian Twists 22 xIC
    Iron Hulk (merkins and air presses in ratio 1:4): 1 to 10 for merks (4 to 40 for APs)
    Alternating Shoulder Taps 22 xIC
    Groiners (merkin, then thrust feet to outside of arms): 6+4 xIC
    E— Er… (couldn’t think) but Every Girl loves Diamond … Merkins: 6+4 xIC

    Drilling 6-4-9-4 takes practice. So after a nice 22-count pause:
    60 yards of Bear Crawls, then 9 LBCs, then 40 yards of Crab Walk, then 4 Dying Cockroaches.
    60 yards of Duck Walks, then 9 LBCs, then 40 yards of Frog Hops, then 4 Dying Coackroaches.

    To remind the PAX that every marriage has its ups and down and lots of time just running around, a celebration for YHC’s 22 years of marriage. After a mosey down Roosevelt Mall (where Hawg found us) to the beginning of the benches:
    Mosey to first bench for 1 incline merkin, then mosey back for 1 derkin;
    Mosey to second bench for 2 incline merks, then mosey back for 2 derkins;
    Etc., Etc. to sixth bench and back
    Then it was supposed to be one finally short mosey to the first bench and back for one final set of incline and decline merkins–for a total of 22 incline merkins and 22 derkins. But TClaps to Rudy and Radar who moseyed to the 7th bench for their last circle. After all, they weren’t celebrating their 22nd today.

    After a mosey back to the Great Lawn, time for a short round of Mary to celebrate our marriages:
    Wife Pleasers with shoulders off the ground: 6+4 xIC (TClaps to Side Effects who just wanted to keep on going and going and going)
    Hello Dolly: 22 xIC
    Rosalita: 22 xIC
    Wife Pleasers with shoulders on ground: 9+4 xIC

    Mosey back to the Flag for Namorama and prayer in thanksgiving for our wives. YHC, Jingle Vader

  • Back to the Suck…

    After the disclaimer we took off at 5:30 sharp into the thick, still gloom–13 strong.

    The Thang: Mosey over and around to front lawn of TU, where we picked up Revit for an even 14.
    We circled up for SSH x 50 IC, then we moseyed over to TD Jesus for BLIMPS:
    Burpee Broad Jumps x 5, Lunges x 10 each leg, Imperial Walkers x 15 each leg, Merkins x 20, Plank Jacks x 25 and Squats x 30. Plank and wait for the six.

    Mosey through campus to Wolfpack Hill. Group run to the top — running backwards on the inclines. (A pit stop at the middle for a plank-o-rama. Regular, left side, right side, elbows, regular.) At the top we partnered up and did 5 rounds of “ab-stairs”. One partner runs down the stairs and back up, while the other performs the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick and The Plank Walk(Cobains).

    Mosey down the ramps and then the stairs to the Danna Center Quad benches. Dips x 25 IC, Left side step ups x 14 IC and Right side step ups x 15 IC.

    Mosey back to the fountain benches. Arm circles to the front x 15 IC, Incline Merkins x 15 IC, Arm circles to the back x 15 IC and Derkins x 10 IC. Recover and walk to the flag for COT.

    Shoutout by YHC included St. Ignatius Loyola’s prayer for generosity.(Below)

    Lord, teach me to be generous.
    Teach me to serve you as you deserve,
    to give and not count the cost,
    to fight and not heed the wounds,
    to toil and not seek for rest,
    to labor and not ask for reward,
    save that of knowing that I will do your will.

    T-Claps to the PAX for hanging tough. The humidity is definitely back…
    T-Claps and welcome to Bartman who pushed the pace w/ El Wire.

    Good Times!
    Roots

  • Child’s Play in NOLA

    Warm up:

    15 side straddle hop

    20 plank jacks

    15 low slow squat

    20 mountain climbers

     

    Jacobs ladder – Avg. 8 rounds of burpees and merkins on the levee

     

    Intermediary Mary:

    20 flutter kicks

    20 dying cockroach

    30 sec regular plank

    1 min each side plank

     

    Partner shuttle run:

    2 rounds

    Oak alley shuttle run to each light post

    Other partner 5 burpees, 10 merkins, 15 LBC