F3 New Orleans

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  • Wednesdays are Booming

    Twelve men trickled into the the City Park gloom this am for the usual Wednesday sweat fest. This was our second week at the Foundry AO which isn’t exactly uncharted territory but rather a twist on the Saturday and Tuesday workouts. City Park definitely has plenty to offer by having ample area to mosey, a track, benches, several workout stations, stairs, and more. After the disclaimer, we were off heading to the other end of Roosevelt Mall. Peeled off for the warmup:

    SSH x30 IC
    Windmill X15 IC
    Arm Circle X15F, X15B IC
    Goof Balls x15 IC
    Line up facing the hill: 5 Burpees, bear crawl to the top of the hill (40-50yds?), 5 Burpees at top of hill

    Mosey to the workout station near the back of Tad Gormley Stadium for a clockwise circuit of upper and lower body reps w/2 PAX on each station:
    Pull Ups x10
    Box Jumps x10
    Dips x10
    Low Slow Squats x10
    Monkey Bar Pull Ups x10
    IPW while waiting (in lieu of planking)

    Rinse and repeat.

    Mosey a few hundred yards to the back fence of the stadium. Use the brick fence ledge and iron bars for:

    Hip Slappers X25 IC
    Calf Raises x25 IC
    Hip Slappers x20 IC
    Calf Raises X20 IC

    YHC botched the cadence on the first few reps of HS but managed to redeem himself. YHC forgot to throw in a round of Declined Merkins which was on the underutilized wienke. Mosey back to workout station for 10 more pull ups OYO.

    Mosey back to grass field (cool setting of oak trees and lagoon in the backdrop) for a Mary COP:

    Flutter Kicks x25 IC
    LBC x25 IC
    Plank Rolls x15 IC
    Russian Twists X20 IC
    Iron Cross x10 IC

    Mosey back to flag OYO. This left just enough time to incorporate the Tuesday ritual of “sealing the deal” with 10 Burpees, however YHC was notified that burpees were omitted from the previous day’s beatdown so we upped it to 20 Burpees, however there was some groaning and moaning so we split the difference with 15 Burpees.

    COT and usual announcements.

    T-claps to the F3 NOLA crew for having 12 PAX at the Foundry and 18 at The Birdcage. That topped off with 3 F3 Northshore PAX at the inaugural Wednesday Covington AO makes for 33 guys posting in the gloom to get stronger and healthier. Good to see the efforts to grow F3 have been working.

    Tool

  • 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.

  • 5/18/16 Backblast

    Side-straddle hops x 20, Imperial Walker x 20, Plank Jacks x 20, Peter Parker’s x 20

    Soccer Goal Circuit x 2: pull-ups, 8 burpees, low-slow squats, lunges

    Elevens at the levee: jump squats and merkins

    Birdcage: Left step-ups x20, decline merkins x15, Right step-ups x20, incline merkins x15, dips x20

    Last stop: bicycles x20, hello dollies x20, LBC’s x20, flutter kicks x20

    Sprints with Planks, 2 rounds

     

  • Tear Down This Wall

    F3 Nation officially launched in Covington this morning.  The PAX met in the Gloom next to The Gipper and, after some mumble chatter from Nacho and EiEi about their relationships with their respective fartsacks, got down to business.

    First things first, the PAX dedicated the Thang to the memory of Medal of Honor Recipient Sgt. Darrell S. Cole.  The USS Cole visited NOLA during last year’s Fleet Week and ever since then TurboTax has been wondering how you manage to get a US Navy ship named after yourself.  A little research over the Memorial Day weekend revealed that taking out three Japanese machine gun nests armed with only a pistol and a few grenades in WWII’s Battle for Iwo Jima and getting shot for your troubles will do the trick.  So Sgt. Cole’s story of heroism was imparted to the PAX and succeeded in getting their minds right to tear down some walls in search of some serious fitness.

    Warmup:  SSH x 20 IC; IW x 20 IC; Merkins x10 IC; Mountain Climbers x 10 IC; Squat Thrusts x 10 IC; Good Mornings x 20 IC; and Hillbillies x 20 IC.

    Mosey over to the Justice Center where we entertained all the arriving to work court personnel with a set of elevens.  Bench dips on one end, hand slappers on the other, with some painful lunge walking in between.  What it is about a lunge walk that looks so easy but is so so hard…Nacho wants to know.

    Mosey then to the other side of the Justice Center where there is a very nice Veterans Memorial.  TurboTax laying down instructions for the Tabata melody on tap (20 seconds on; 10 seconds rest; rinse and repeat 8 times using squat jumps, Merkins, split jumps, and Merkins again as our poison) when EiEi takes a sudden interest in straightening up all the Memorial Day wreaths that had blown over in the wind.  Once we got a recovered EiEi’s attention again, the PAX put down 4 minutes of serious work.  Hard to slack off on your 20 seconds of Merkins when you are looking straight down at bricks covered with Veterans’ names and deployments.

    A couple of welcome 10 counts and then mosey back to the Trailhead for the Mary finale:  some A-B-C-D abs; Scuba Steves, and dynamic side planks.

    COT, prayer, and the Covington launch is a wrap.  Looking forward to many more, my brothers.

     

     

     

  • Earth, wind, and pull ups

    6 pax showed up in Saturday morning at the mandeville lakefront for a windy workout. The wind off the lake felt good on a muggy morning in May, probably won’t be the case come January.

    First official Saturday without training wheels or a clown car from the south shore, to help us Q. Nacho took the reigns to begin:

    Warm-up:
    SSH x 20 IC
    Butt kicks, high knees, arm circles, Frankenstein kicks all OYO
    Mosey to swing set: partner up for alternating sets of lat pulls and merkins x 10 x 4 sets
    Mosey
    Jack Webb: Nacho style; which includes a 1:3 ratio merkins to air press all the way to 10.
    Yhc, then took the reigns:

    Dirty mc deuce: run around the fountain: 12 pull ups, 12 sumo squats, 12 plank jacks rinse and repeat 4 times.
    Mosey about 10 feet, to climb Jacobs ladder:
    1 burpee sprint or jog fast, or just jog to sea wall for 1 single leg squat on each leg, climb the ladder to 7 and begin
    COM:
    LBC, Freddie Mercury x 20
    Heels to heaven, Putin twists x 10
    Flutter, dolly x 20 all IC
    Superman or as greenie put it, “handy man” x 30 sec

    Mosey to flag for COT
    And prayer.

    tclaps to Daniel son for his second appearance.
    T claps to turbo tax and green mile for cranking out 12 reps of pull ups like they are fresh out of BUDS training.

    Announcements: New workout at Covington trailhead Wednesday mornings at 6:00 am meet at
    The gipper, turbo tax is site Q

  • 610 Stomp #41

    A lowly 5 NOLA F3er’s surfaced in the City Park gloom to tackle the 41st 610 Stomp and I was just the right Q as 41 was on the old college jersey.

    Disclaimer

    100 – Pretend Burpees for everyone that missed YHC’s Saturday Beatdown  (it would only be appropriate considering the persistent soreness from 100 meters of Frog Hops.

    We simplified the run this morning to 45 minutes out and back due to the recent intense workouts.

    Cowbell made a comment that really hit home, “If you hadn’t started talking to me, I would have laid back and taken it easy.”  Very true Cowbell, very true for all of us at one time or another.  Of course, Cowbell pushed me for the remaining 43 minutes!  For me this emphasizes the need for mumble chatter to engage each other and make each other work harder every time in the gloom.  Thank you Cowbell!

  • City Parkapolis 500

    Ten veteran F3ers surfaced through the holiday weekend gloom to out-do “The Greatest Spectacle in Racing” (The Indianapolis 500).  YHC mentioned the tough decision to theme the beat down after the 500 or the College Lacrosse Final Four.  Rudy wanted to search for sticks quickly to avoid the racing and Yankee wished he had hit snooze, but the clock hit 6:30…

    Disclaimer

    Mosey to the Foundry
    COP – Side Straddle Hops (IC) x 33 (The number of cars in the 500)
    Pull-ups (Race OYO) x 19 (First race in 1909)
    Merkins x 09 (OYO)
    Pull-ups (Race OYO) x 09
    Merkins x 19 (OYO)
    COP – Imperial Walkers (IC) x 33

    Mosey to the Track
    Lap 1 – 100m Bear Crawl – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6 (this is the 100th running of the Indianapolis 500 and total distance on the “lap” was 500m)
    COP – Flutter Kicks (IC) x 50 (100 reps)
    30 sec Count
    Lap 2 – 100m Frog Hop – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
    COP – LBC’s (IC) x 50
    Lap 3 – 100m Duck Walk – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
    COP – Dying Cockroach (IC) x 19 and Dr. W’s (IC) x 09
    Lap 4 – 100m Bound – 100m Mosey – 100m “Sprint” – 100m Mosey and Plank for 6
    80m Sprint

    Mosey to 2 Non-working Drinking Fountains
    Plank for 6

    Mosey to the Great Lawn
    Al Gore for 6 plus 20 seconds
    COP
    Slow Merkins (IC) x 10
    Supermans (IC) x 10
    Slow Merkins (IC) x 5

    Mumble Chatter
    YHC faced many questions on whether he had tested out these exercises and clearly he had not thought them through let alone tested them ahead of time.
    Yankee was thankful that YHC modified and did not add Burpee Broad Jumps.

    Shout-Outs
    Kim Chi’s friends wife – bile duct cancer
    The recent high school graduates
    Side Effects Father-in-Law with Melanoma

  • Marvelously muggy May morning, maybe: make it up

    YHC to himself: a big group this morning, I wonder who’s the Q. A few minutes later out loud: I wonder who’s the Q. A unison chorus: you. Uh…uh… ok. With not one but two FNGs, we mosey after an accurate disclaimer.

    First COP in front of Touchdown Jesus:
    20xIC Plie Squats (thanks to Cowbell)
    20xIC Imperial Walkers
    20xIC Mountain Climbers
    20xIC SSHs

    Mosey to bottom of Wolfpack Mountain for second COP:
    OYO up the mountain with BLIMPS: after lung walking the initial ramp up, 5 burpees on 2d floor, 10 lunges on the 3d, 15 IWs on the 4th, 20 merkins on the 5th, 25 plankjacks on the 6th and finish off with 30 squats at the top.

    Circle of Mary:
    15xIC Dying Cockroaches (touch your toes, boys, touch your toes)
    15xIC Flutter Kicks
    15xIC Rosalitas
    15xIC JLos
    15xIC American Hammers

    A hamster run:
    Mosey down central stairwell, run over and up second stairwell, then back to start for a close out with 10 burpees. When YHC asked Quick Draw to give us 15, he wisely asked, 15 what? A sigh of relief came when the words countdown were spoken.

    Mosey down the stairs again to bench time:
    15xIC Left-leg Bulgarian ball busters
    15xIC Right Leg Step Ups
    15xIC Dips
    15xIC Right-leg Bulgarian ball busters
    15xIC Left Leg Step Ups
    15xIC Low-double-slow dips (plus one extra, otherwise you end on in a heap on the ground).

    Mosey to fountain for quick closeout COP:
    15xIC Incline merkins
    15xIC Decline merkins

    Namorama, name the two FNGs, intentions, Circle o Man for prayer, and hasta luego.

  • This Place Sucks

    The usual PAX posted to a new AO for a trial run/scouting workout at the Koop Drive Trailhead on the St. Tammany Trace.  I hate to give away the ending, but yea, it wasn’t that great.  We can do better.

    Chewy, although technically not late, arrived at 5:15 on the dot avec socks but sans shoes.  If he can show up with both socks and shoes on (and yes, tied) it will be a Christmas Miracle.

    THE THANG (most of this will only be mildly accurate, certainly out of order, or completely false)

    2 laps around locked playground containing plentiful apparatuses (apparatii??) on which we could not do upper body exercises.

    Burpee suicides.  5, 10, and 15 yards with 15, 10, and 5 burpees, respectively, at each Solo Cup (read: cone).  Note: these were the shortest suicide distances ever, in recorded history.

     

    Mosey to pavilion for:

    Frankenstein (Nazi/Kim Jung Un/insert living/dead despot or regime) march – 20 yards

    Over/Under hurdles – 20 yards

    SSH x 13 IC

    IW x 13 IC

    Merks x 13 IC

     

    Mosey aimlessly looking for somewhere to COP.  Ended up near a Coke machine and the Men’s Room.

     

    Rotating Circle of: Stepups, weird handstand thing against metal door, Iron Cross.  Two cycles completed whilst the guy on stepups did 10 per leg.

     

    Mosey back to pavilion for the following x 2:

    HFUAB (hang from underneath a bench) – 10 second count

    Freak Nasties x 20 IC

    Derks x 6

     

    Mumblechatter about how this place sucks.

     

    Back to Coke Machine/Men’s Lou for:

    Modified Iron Cross whereby man on ground holds ankles of guy standing up; guy standing up pushes ground guy’s legs back and forth; all the while ground guy tries not to let his legs touch ground.  I am sure there is a name for this, but our experience today would indicate that we should name it the Man Sieve (basically, it separates the Men from the Boys.  Today’s verdict: Nacho is a man.  Chewy and EiEi, not so much).

    I feel like I’m leaving out about 20 Merks, so just asume 20 more were done at some point.  I need to get better at making a mental note of the thang, otherwise these BB’s will eventually evolve into complete fiction.

    Did I mention this place sucked?  We even forgot to do COT.  We just left.  But, we got a great workout in while most of the city fartsacked.  That, in and of itself, is a good thing!

     

    EiEi

     

     

  • Nola Foundry Rises

    It was a comfortable, humid morning and a great day to start a Wednesday workout at City Park. As the shovel/flag was planted, the men started walking up. After the disclaimer, ten men started off including an FNG. After a little mosey to start the warm-up to an open field, let’s circle up for the first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Sometime during the COP SFX came running up to join the PAX. Glad he made it. Welcome friend, knew he didn’t want to miss it.
    As we moseyed to the Foundry, the whining…I mean mumble chatter, about running through the high grass was rampant and quite ladylike….yeah, I said it…
    At the Foundry we split the group with five starting the circuit and six running to the little tree…yep, the one behind the big one. Yes, the green one. And do 10 burpees.
    The circuit: pullups, dips, rows and traverse the monkeybars (horizontal ladder). Rotate between running to the little tree for burpees and doing the circuit. Rinse and Repeat.
    Let’s mosey… Look, some grass that isn’t too high…
    Time for Tabata: first 20 secs Seal Jacks, second 20 secs Push Jacks (like plank jacks except when legs go wide, lower your chest; when leg are brought together, push up). Then Seal Jacks…then Push Jacks….for 4 minutes. One minute rest then start the second Tabata. This time we did Running in Place and Push Planks (go from low or elbow planks to a regular plank, then a push up). We ran out of time so had to cut it short. Let’s mosey to the SF. Looks like Hawg found a Cycle to finish with. Sure was nice of SFX to let him borrow it….HA.

    Countoff, namerama (bienvenue (“welcome” in French…duh) Poisson-FNG), announcements, prayer to the Sky-Q.