F3 New Orleans

Category: New Orleans

  • VQ at SCRUM – from CyberCajun

    Well the backblast is only ***2*** days late..

    Fortunately I was not late to my VQ! HawgCycle and I arrived early for some last minute pointers

    Started off with some warmups:

    – Side Straddle Hops x 10,
    – Peter Parkers x10
    – Imperial Walkers x 10
    – Parker Peters x 10
    – Moroccan night club x 15

    **Leg 1**
    Running roughly 1/2 mile, stopping at every other light for

    – Merkins x 3
    – Sit-ups x 6
    – Side Straddle Hops x 9

    **Leg 2**
    Stopping our run at the handy outdoor resistance machines – these things are really neat!
    Rotated counter clockwise every 45 seconds and we completed 2 rotations of various upper body workouts including one triple station with PAX choice of pull-ups, dips, or MORE sit-ups in case Leg 1 was not ab-tastic enough

    **Leg 3**
    Simple Mosey back to the flag, and some cooldowns. Low Slow Squats, Self Love, and some arm circles wrapped up the day

    COT and I prayed us out

    Good Coffe at CC’s

    Only **mild** heckles when I

    1. Accidentally did Parker-Peters when I announced Peter-Parkers
    2. Called out “In Cadence” after I’d just said we’d jog Leg 1 on our own and meet at the machines
    3. Did not tell Frac he had PAX Choice at the triple machine and he did a set of sit-ups

  • Special Ops – from Hawgcycle

    Conditions: Partly Cloudy. 72 degrees. Humidity 92%. Wind 5 mph from the South

    Pax: Boo, Buxton, Fast Tax, YHC, Hokie Don’t Call Me Pokie, Mayhem, Pool Party, PVC, Triple Shift

    Arrived a few minutes early to find PVC warming up. I filled him in on the Special Ops Mission he would need to lead.

    After giving the disclaimer I told Fast Tax and Triple to go with PVC. Given the look on Triple’s face, I’m pretty sure he believed he was getting the Black Tahoe. From his perspective it makes sense. I’m sure he feels he has been dangerously close for a while now. The Special Ops group headed right towards the Rock Pile. Boo, Buxton, Hoke, Mayhem, Pool Boy and YHC headed in the opposite direction.

    Quick Mosey to the light pole on the south end of the park. Pretty sure I’ve never done a warm-up here. Hopefully Fast Tax will be glad to hear that I was mixing things up.

    Warm Up:

    YHC used the warm-up to let some of our newer members practice leading in Cadence:
    • Pool Boy – SSH x 26
    • Mayhem – Imperial Walkers x 15
    • Buxton – Grass Grabbers x 15
    • Pool Boy – Peter Parkers x 20
    • Mayhem – Tempo Merkins x 20
    • Buxton – Low Slow Squats x 20

    The Thang

    Continued around the path headed east and then North to the first baseball field. Divided up into two groups of three. Pax 1 did pull-ups on the bleachers, Pax 2 did merkins, Pax 3 was the timer with 5 burpees. Rinse and Repeat.

    Back to the path, headed north where we joined up with our 3 Special Ops friends. That took longer than expected. Maybe they ran into resistance. Did they have words with Rudy’s Caterer? She’s never accosted us before, but it’s possible that Triple Shift said something to set her off.

    Triple Shift: Hey what are you doing?
    Rudy’s Caterer: I’m walking. I walk here every day. 78 laps.
    Triple Shift: Your form is all wrong. Look at your hips. They’re all out of alignment.
    Rudy’s Caterer: I do this every day. I’m fine
    Triple Shift: You won’t be. Keep doing this and you might not ever walk again.
    Rudy’s Caterer: Hmmm….then I should do this now @$#%&#@!
    At this point she jumps Triple, brings him to the ground and starts jumping repeatedly on his face as PVC and Fast Tax stand by in amusement.

    …Or maybe our Special Ops are just slow. At any rate they joined on the levee for Clock
    Merkins
    • 6 o’clock (feet toward the top of levee, head toward the bottom) x 10
    • 9 o’clock x 10
    • 12 o’clock x 7
    • 2 o’clock x 6
    • 4:30 x 6

    Continue our mosey around the track to the Hill. We had nine presents left to us by our Special Ops. I gave PVC very little instruction, but he did a good job (other than being slow as molasses). I was glad to see the variety of rocks and especially glad to that they brought Gibraltar.

    11s – Start with 10 bench presses on the north side, carry the rock up and over to the south side and do a man-maker. Then 9 bench presses and 2 man-makers…..yadda, yadda, yadda…we did this for 10 minutes. YHC got to 5 bench presses and 6 man-makers.

    At this point we had to hustle. YHC challenged the pax to get back to the rock pile before him. Boo succeeded. Drop of the rocks and Horses to the Stable back to the flag.

    NMM

    • Great job by Pool Boy, Mayhem, and Buxton during the warm-up. They all led like champs. Looking forward to some fresh Qs.
    • The Bleacher pull-ups were fraught with danger.
    • I concur with Hoke’s sentiments regarding the clock merkins.
    • It’s not really 11s unless it involves burpees or man-makers. It’s also not 11s if you don’t finish. That’s on me.
    • Don’t worry, Triple is as handsome as ever. His dust up with Rudy’s caterer left him none the worse.
    • Guys pushed hard at the end. So good seeing guys with their hands on their knees or in surrender cobra when we finish.

  • The 5Q Foundry – from Fracsac

    Doomsday was upon us, or at least that was what meteorologists across the south were claiming. In defiance of these alarms, 5 HIMs posted at the Foundry expecting gale force winds and horizontal rain.
    Weather conditions were 72 degrees and muggy with a 5 mph southerly breeze.

    No Q signed up and there was tension in the humid air. Pop Tart cut the tension like a butter knife goes through a strawberry pastry with a disclaimer and instructions to head to the Foundry. Once at the Foundry Glitterballs calls a Sudden Change and instructs the Pax to do a Half Murph, then asks what it consists of. Clearly this was meant to intimidate the other 4.
    Tool then grabs the Q for some Core work, then one ups the intimidation factor by making us call out merkins in a ring of fire followed by 10 minutes of clockwise pax choice core work. The tension was getting too thick, so YHC had to intervene! Move to the grassy area for the following:
    Prisoner genuflect followed by 1 burpee
    Prisoner genuflect followed by 2 burpees
    Continue up to 5 burpees.

    Scooter couldn’t keep himself contained any longer and gave the order to head back to the flag completing 10 derkins at each bench along the way. Thank all that is good we ran out of time after 5 benches….

    COT

    NMM

    -The meteorological folks likely kept a lot of Pax in the fartsack.
    -Johnny Lawrence from Karate Kid and Cobra Kai were discussion points during the half Murph. Then it was brought up he was in One of the Guys, another 80s movie where he played a bully. He always plays a bully.
    -Montana is a place Tool wants to see, mainly because he watched Yellowstone. I’ve been there but I’ve never watched Yellowstone. But we both like Johnny Lawrence. Don’t judge….

    SYITG

  • Superfun(d)elight – from Goose

    After Tana’s block-buster 13 Days of/till Christmas yesterday, YHC knew we needed to take it easy on the big, heavy movements, which usually translates into a lot more running. Per usual, YHC didn’t think this one would be a memory maker, but was happy to be proven wrong.
    Warmups of the usual with the addition of some Hairy Rockettes (straight leg out to opposite hand extended off to one side, then switch to the other) to loosen up the hammies. As expected, Enron executed these with poise and precision. Yankee Joe shared some unusually deep knowledge about life as a real Rockette, which threatened to throw YHC into a rabbit hole of questions, but I held strong and the first Thang was explained:

    To Superfun(d)’s delight we started with a Merkin Mile, which reminded him of his first beatdown, the IPC titled “Death by Skinny Runner”. The fact that he’s still coming after that first experience remains one F3 Thibodaux’s unsolved mysteries, and PAX’s admiration for that superhuman resolve runs deep!
    A Merkin Mile is a mile with stops for 25 merkins every quarter mile. YHC used the Runkeeper app, one of many that will audibly tell you when you’ve reached certain distances, times, etc. A pre-beatdown toilet visit provided YHC the opportunity for tinkering with the app, which revealed the option for the voice to be changed to “Boston fan” among others. So, in honor of Yankee Joe, I chose that one, and it did not disappoint. (It started by telling us to “Put on ya big girl pants, and lets get that heart (“haht”) rate up!”). The first 25 merkins weren’t too bad, but the last three were much harder than the PAX expected–I remembered being surprised by this one when I first did it on the Northshore, but truth be told, stacking up sets of 25 merkins is no joke.

    The next Thang would provide no escape from having to traverse long distances. (Sorry, Superfun(d)!)()( We slow moseyed (walked) to the stop sign over toward the bumper for a nice, long set of 11’s. We started in the grass there with 10 squats and then caricoa’ed the length of the parking lot (in the grass) to the other end and did 1 merkin before nurring (running backward) back to the start. Then, rinse and repeat with 9 squats and 2 merkins all the way to 1 squat and 10 merkins.
    As the reader may be picturing, the squats and merkins were very much the only chance to rest. That’s a long way to carioca and nur, and after just 1 or 2 rounds, each of the PAX silently vowed to never allow YHC to Q again. But, for the next 25 minutes there was no escape. So, the only thing left to do was embrace the suck, which these guys did admirably. Yankee Joe stayed with YHC the entire time, which was greatly appreciated. There’s nothing worse than being completely winded all by yourself. Thanks to YJ, YHC had no excuse to take breaks or slow up, and YJ even had enough in him to push YHC’s competition button at the end by nurring backward at top speed with total disregard for that pipe that was sticking up out of the ground. Also, T-claps to Superfun(d) who could’ve easily stopped a round early but refused to take the out.

    Slow moseyed back to the flag with a minute left, did some Freddy-Tana’s to get us to 6:15, and then COT and Superfun(d) prayed us out. Thanks for coming out on a Tuesday morning, fellas, and not wasting a beatdown! The pain and fatigue would be far less meaningful without you!

    SYTIG,
    Goose

  • 12…(13) Days of F3 Christmas – from Wiford Montana

    The pax coming off a strong performance at the peltch on saturday assembled for my 3rd que. This Monday was extra gloomy with fog and humidity rivaling that of mid July. 5:30 hit and we began with only what could be described as “hot garbage” of a cadence. Any confidence from que 2 was flushed like a goose post beatdown “thruster.” We had the usual stuff ending on a bumper mosey but I will be going back to the warm up tutorial video for my next que for sure.
    The Thang was the 12 days of F3 Christmas
    Day 1: lap around the stage track
    Day 2: burpees
    Day 3: merkins
    Day 4: Man Makers
    Day 5: Lunges
    Day 6: plank jacks
    Day 7: mountain climbers
    Day 8: crowd pleasing “thrusters”
    Day 9: LBCs
    Day 10: squats
    Day 11: SSH
    Day 12: Carolina Dry Docks

    After that 12th time around the track YHC can’t articulate what he felt but he knew no matter the faces the pax wanted……no, needed the Truth! Today gentleman is 13 days until Christmas, so alll thru the house not a creature was stirring when YHC announced day 13: BBS
    After that we had 2 minutes left so we got in 100 flutter kicks and Freddy’s till que failure. As I laid full extension on the ground looking up upon the sky, we counted off circle off and circle of Trust, YJ prayed us out
    #13days #thestage

  • 12×12 – Animals on Parade – from Rudy

    Typical December am at Rock City: foggy, warm, mosquitos. Good stuff. 7 PAX in the gloom expected Hawg to lead them, but alas they got Rudy instead. Mahatma could be heard audibly groaning, muttering “I shoulda gone to swolefest.” Disclaimer given, off to the rock pile. Lots of new-ish faces at Pontiff perhaps had no idea that they should expect better. Great to see Pool Boy bringing in the new faces – Buxton and Mayhem!

    Warmup with SSH (Fast Tax insisted on doing them in opposite cadence. I think that was his protest against a Rudy-Q). Some Grass Grabbers, Abe Vigodas, Peter Parkers, Parker Peters. Grab a rock and head to the football field.

    The Thing: YHC dug way back in the Backblast archives looking for inspiration. Found a Hawg Q from 2015 that served as the basis – animal walks and exercises. Modified to reflect the date (12/12) led to this:

    Line up the rocks at about the 25 yard line. We’ve got 12 sets. Each set is an animal movement from the goal line to the rocks, then a set of 12 exercises, then return to the goal line.

    Round 1: Bear Crawl with Thrusters
    Round 2: Crab Walk with BBSU
    Round 3: Duck Walk with Burpees (with a jump-over the rock)
    Round 4: Inchworms with 8 Count Brick Builder
    Round 5: Frog Jump with an unnamed combo – bench press, but the rock starts over your head
    Round 6: Ape Walk with Lunge and Twist

    Then we repeat, but with the animal walk reversed: Crawl Bear, Walk Crab, Walk Duck, Worm Inch (i guess?), Jump Frog and Walk Ape.

    Ran out of time, so we didn’t get the last set of Lunge & Twists. Gotta get the rocks back to their home and return to the flag.

    Random Musings:
    * Mahatma and Fast Tax set the pace. By a healthy margin. I hope they got a lot out of the planking. Next time – they have to go 35 yards instead of 25 yards.
    * Great to see the new guys pushing through. Buxton in particular – never failed to actually sprint back to the goal line. All of us can learn by that example
    * War Eagle complained about the mosquitos. I mean, they were bad. But seriously?
    * But Kudos to War Eagle as well – finding a way to modify and push to accomodate an injured wrist. Way to keep moving!

  • The Day After Moist’s 50th Birthday Bash – from King Kong

    Another busy weekend…. Moist celebrated his 50th birthday on 12/10/22. Many Pax showed up and had a blast! Happy Birthday Moist!!!

    I chose to leave the party at a reasonable time with Popalock and Brown Bag. But many stayed when we left. So I knew the participation rate would be low at Sweaty Bells. To my surprise, 6 PAX showed up on this wet, muggy morning.

    Warm-up exercises – Self Love x 10IC, Windmills x 10 IC, Grass Grabbers x 10 IC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, arm circles x 10 IC, reverse arm circles x 10 IC, and SSHs x 20 IC

    Thang 1
    We parked our sweaty bells underneath the overhang in front of the zoo.
    1) – 20 low, slow squats IC, then bear crawled to the street and back
    2) – 20 kettle bell swings OYO, then lunge walked with the bell to the street and back
    3) – 15 American Hammers IC, then burpees broad jumped to the street an back

    Thang 2
    Partnered up and did Dora 1, 2, 3
    100 – curls
    200 – chest presses
    300 – flutter kicks w/ bells
    While one partner was doing the exercise, the partner was carrying the bell to the street and back. Pax’s choice on the carry (overhead, suitcase, curls, triceps extension, etc).

    Thang 3
    Wall exercises
    1) Sat against the wall in a squat position holding the bell against your chest for 20 seconds
    2.) Sat against the wall in a squat position holding the bell overhead for 15 seconds
    3.) Sat against the wall in a squat position holding the bell in front of you for 10 seconds
    Rinse and repeat

    Thang 4
    Right Rows x 10 IC
    Left Rows x 10 IC
    Forward Lunges with the bell x 20 IC
    Plank Rows with bell pull over x 10 IC
    Backward Lunges with the bell x 20 IC
    Protractor
    Hello Dolly x 15 IC
    American Hammer x 10 IC
    LBTs in slow cadence

    COT
    Thankful as always to be have our mental and physical health so we can continue to be HIM.

    Gabby and Jingle Vader joined us for some coffeeteria.

    SYITG

    King Kong

  • A backblast for Bogey in the Mists of Misty Mtn – from Reluctant Yankee

    I have been able to post for some Saturdays recently – a nice change after a year of Saturdays full of early volleyball matches and activities. I am RELUCTANTLY writing a backblast after mostly quitting on the habit of recording the actions of men committed in the gloom. Not all regions write them. Its not a required rule. During the PANDEMIC we quit putting a focus on the process of recording this. I used to value it but really for the last 36 months – I didn’t see the point other than recording the date and actions of the men who got their butts out of bed. However I was recently at a Christmas party with BOGEY and man that guy guilted men back to the habit – he is dying to read and see what he missed. The thing I value the most from a backblast isn’t the ideas for future workouts but rather the recording of the date and who posted – especially for FNGS. So after a year or so they can look back and remember who Qd and what they did. I guess that’s the loss to me. I honestly haven’t read anyone’s backblast in 2 years. Bogey informs me that I am missing out on some great creative writing.

    Today we posted in the a real GLOOM. It was thick. I couldn’t see past the steeple of Holy Name. I took the Q yesterday’s gloom when I asked GABRIELLE who might be the Q in charge- his answer was no one yet. My cousin F3 HUEY – Austin Jones – was planning on a rare post – so I stepped up and took the lead.

    We ran to the base of Misty Mtn for SSH x 20, IMP WALKS x 20, Merks x 20 and Roaches x 20.
    Then at the base – we sprinted up the inclines and mosey’d on the flats up to the 4th floor. Here we circled up again and focused on our obliques. Hip Dips x 15 L and R, NOLAN RYANS x 20 L/R, and LB-Obs x 20 L/R, Bird dogs x 15 – slo
    Then we ran the incline and mosey’d the flats up to the 6th floor. Here we used the wall for wall sits, wall sits with leg lift R/L, wall base walking plank and 15 decline merks feet on the wall.
    We ran the incline and mosey’d the flat up to the 7th floor. Here we circled up for the 12 days of Christmas. 1. Burpee 2. Imp Walk Squat 3. Merks 4. Shoulder Tap 5. SSH 6. Bonnie Blairs 7. Freddie Mercs 8. Shoulder Taps 9. Plank Jacks 10. JLOS, 11. Flutter Kicks 12. LOW COUNTRY CRAB
    WILLIE had to cut out early to the ACT. Good luck getting yourself into college.

    After ROUND 7th we took a break with a LAP down a floor and up a floor.
    That was time so we mosey’d back to the FLAG.
    COT: Enjoyed the accountability, enjoyed the fellowship, prayed for family
    BOGEY – IF you read this – Thanks for the push to get back to writing BACKBLASTS. I promise a personal commitment to writing BBs again. Thanks for the accountability. You the man.

  • Block Treatment (Party) – from Goose

    YHC has had the coupons in the back of his truck all week since Goats needed them on Saturday, Montana on Monday, and Paradox on Thursday. I didn’t feel like unloading them, so it seemed necessary to work them into this morning’s beatdown. The Block Treatment was conceived in YHC’s closet at 10:30pm last night, the only place in the house where a light is allowed, and it was born this morning at 6:30am after a short gestation. There were some, however, who wished that it had never been born, that it would have remained just a twinkle in YHC’s eye.
    After threatening to show the interesting bug bites YHC received during Paradox’s beatdown on Thursday and then thinking better of it, we commenced the usual warmups with the addition of something a little bit new. That’s where the mutinous thoughts began to get a foothold, and they’d continue to fester and grow through the remainder of the beatdown. Shoulder circles aren’t a huge change, but they were awkward enough, especially for our Awkardness Specialist, Enron, to merit some serious mumblechatter and sideways looks, especially from our Sideways Looks Specialist, Cardinal.
    The grumbling really began as YHC directed the PAX to the back of the Goose-Mobile to grab a coupon. We moseyed to the lower field and lined up on the “baseline” by the batter’s fence. Partners were chosen, and while Partner 1 farmer carried both of their coupons (carry two coupons, one in each hand, by your sides, like milk buckets), Partner 2 completed 5 burpees before catching up and and taking over. YHC partnered with Pope to save Paradox from the public humiliation of uneven traps since Pope had a lighter composite block. The coups were farmer carried around a large perimeter, one partner at a time, and since one lap didn’t take very long, YHC decided to add another. The traps and hands were burning nicely through that last stretch, and the PAX was glad for a break and to rest in the bliss of ignorance as to what was coming next.
    What came next was so difficult to understand that it took about five minutes into the exercise for all the PAX to finally get what we were trying to do. Enron was convinced that we were gonna try to make a block bi-locate, and Lil’ Cuz was murder bunnying off into the sunset before things finally settled down. The PAX would Indian Run around the same perimeter, the front man rifle-carrying a coupon, and the back man would run to the middle of the baseline where ANOTHER coupon awaited and murder bunny five steps with it toward the other end of the field (to the Christmas tree lights). Once five murder bunnies were completed, he’d run back to the front of the line and take over the rifle carry. It took a few laps to get the murder bunny block all the way across, and the tracks across the wet grass were unique.
    Speaking of interesting tracks, the next exercise was the ol’ Block and Bear from the baseline to the Christmas tree lights (about 60 yards). Afterward, it looked like a bunch of slugs with legs had been through there, most of whom didn’t know that the quickest way from one point to another is a straight line. And, some looked like they achieved flight a few times.
    EMOM work was next, which was welcomed with thoughts (and noises) of insurrection. Every minute, on the minute for 10 minutes, PAX would complete the following, all with coupon:
    -5 lunges (1:1)
    -5 squats
    -5 rows
    -5 curls
    -5 overhead presses
    -5 tricep presses
    The PAX doubted YHC’s insistence that all this could be done in less than a minute, but the first round provided the necessary vindication. All exercises were completed in less than 40 seconds, giving the PAX about 20 seconds rest between rounds. YHC thought maybe trust in his leadership was being reestablished, but he was mistaken–at around minute 9, it was clear that though the PAX recognized that YHC’s ideas could be done, they doubted whether they should be done. And the next exercise(s) would only cement those doubts in their communal mind.
    PAX were asked to line up with some space between them and lay their blocks long-ways on the ground. Next exercise would be 10 burpee jump-overs–burpees, but jumping sideways over the block instead of straight up in the air. It was tough, and the timing of it toward the end of the beatdown made it just as much of an exercise of will as it was an exercise of lungs and thighs. But we wouldn’t stop there.
    The PAX were then directed to stand their blocks up vertically and do it again. This one came with a pep talk, though, cuz YHC could smell the despair. I couldn’t see everyone, but it seemed that this second, harder round was actually executed with more accuracy and success than the first. Just goes to show…(insert something inspirational).
    This was followed by a mosey back to the flag carrying the coupons. Some runners jogged by, and I heard more “good morning’s” than usual from the PAX–I think I heard more flexing, too.
    We had a solid 8 minutes left for coupon Mary, and this is where YHC lost the PAX for good. Commitments were made to ensure that all Saturdays, at least, were covered so that YHC would have no opportunity to Q again anytime soon. I think some plans were even made to steal and hide the blocks, or maybe use them in Goats’s upcoming chicken coop repair. Well, whatever it takes to fill the Q sheet. Exercises for Mary included:
    -big boys with block on chest
    -wife pleasers with pelvic blocks
    -flutter kicks with block held high in chest press position
    -LBC’s with block on chest
    -box cutters with block held high in chest press position
    -dying cockroaches with block held high in chest press position, rocking it back and forth
    -heels to heaven with block held high in chest press position
    -American Hammers with the block

    COT and Enron prayed us out.
    It was great to be in the gloom with you guys! I could never imagine having a reason to be excited to drive through thick fog at 6:15am, but I definitely was this morning, and it’s because of this crew. Much love for you, gents, and looking forward to all that comes next!
    SYITG,
    Goose