F3 New Orleans

Category: New Orleans

  • AWESOME Burpees!

    In honor of Mr. Awesome and in preparation for our upcoming Spartan, it was burpee time.

    Nine men gathered at the flag, and after the disclaimer, headed for a short run to the Great Lawn. Let’s start with 15 burpees OYO. Reluctant Yankee rolled in hot as we began to mosey. Good to see ya Yank!
    The museum’s front lawn is perfect for the COP, IC:
    -30 side straddle hops
    -30 imperial walkers
    -20 spiderman’s
    -30 arm circles (15 each direction)
    -15 burpees (Total=30)
    Mosey to the Foundry (outdoor gym). Enroute we picked up Maverick who was wandering around aimlessly looking for a workout….. Welcome Mav! Line up in the plank and follow the leader:
    -10 pullups or AMRAP
    -10 dips or AMRAP
    -10 burpees (Total=40)
    -Run the mile track and do 10 burpees at NE corner (Total=50), 10 burpees at the NW corner (Total=60).
    -Rinse and Reapeat (30 more burpees; Total=90)
    Running short on time so we moseyed to the Great Lawn for some Mary, IC:
    -20 LBC
    -1 min for hip bridges
    -10 more burpees (Total=100)
    Job well done!

    Let’s head to the Coffeteria for some quality F2.

    Let’s take a trip down memory lane. April 1st, at Audubon Park by the Birdcage, Mr. Awesome said we would do 100 burpees…after much consternation amongst the pack he said April Fool’s. Then we did the first set of burpees of the workout but not the last. In the 45 minute workout we did 100 burpees. Thanks Mr. Awesome: http://f3nation.com/2015/04/01/april-fools-i-pity-da-foo/

  • DB Blimps

    DB Blimps

     

    Pre Thang: Seven men met in the hot, humid and completely still gloom (not a good combination) and started to mosey at 5:30. Awesome came in hot and was a welcomed addition to the PAX before the 1st COP.

    The Thang: Mosey down St. Charles and swing around to the Tulane lawn for a COP:

    En route to this COP the jingle of Jazzy’s keys made us debate a name change.

    Kicked around:  Jingle bells, Jingle Jazzy, Tinkerbell, Jazzy bells, it might happen Jazzy watch out!

    SSH x25

    Windmills x20

    Imperial Walkers x20

    Peter Parkers x20

    Mountain Climbers  x20

    Bear Crawl over to lineup for a little tree to tree Boo Boo Bear Crawl (thanks to my daughters for naming their favorite exercise)

    Mosey through Loyola Campus to the top of Wolfpack Hill (and quite possibly the hottest location in NOLA this morning) for some DB Blimps to help the home team:

    Run down the parking garage one story then up the incline backwards intertwining the Blimps:

    Burpees x 5

    Lunges x10

    Imperial Walkers x15

    Merkins x20

    Plank Jacks x25

    Squats x30

    Mosey to the Danna Center benches:

    Incline Merkins x20

    Step Ups R x20

    Low, Slow Dips x20

    Step Ups L x20

    Decline Merkins x10

    Mosey to Touchdown Jesus for some Mary & Plank-O-Rama to finish the day:

    Real Freddie Ms x20 (reverse halfway)

    LBC x20

    Hello Dolly x10

    Flutter Kicks x10

    Plank, Right Up, Inverted, Left Up, Plank

    Mosey back to the flag for COT. T-Claps to Roots for pushing it to the flag.

    Shout Out: Thanks given by YHC to F3 for all the positive since starting over six months ago. Prayers for all those with friends and family members battling prostate cancer.

  • My Tomato’s Birthday

    Pre-Thang

    YHC arrived a little earlier than normal this AM only to see Jazzy already sweating from his walk over by the pull-up bars.  The PAX slowly trickled into the high humidity gloom

    Warm-Up

    Mosey down the track towards the back end of the park for a warm up COP:

    • COP IC: SSH x 30, Low Slow Squats x 15, Merikans x 15, Imperial Walkers x 20, Plank Jacks x 15

    Agassi was nice enough to grace us with his presence after the warm-up.

    The Thang

    Mosey over to the birdcage for a four square-type circuit run.  YHC will call it the Bermuda Triangle, running laps with three stations of exercises.  Starting at the Birdcage, run down lamp posts until reaching the park track, hang a left, run track until reaching the gravel path back to the Birdcage (approximately 2 miles of running).  Complete the following exercises:

    • End of Lamp Posts – 5 Clap Merikans
    • Gravel Track Entrance – 10 Burpees
    • Birdcage – 15 Squats

    Rinse and repeat 4 times.

    Mosey over to the pull-up bars.  Pair off in single file behind the bars.  Complete all exercises 1 time rotating forward.  From back to front exercises:

    • 10 Burpees to dictate cadence, Side Plank Right, AMRAP Real Freddie Mercury, Slide Plank Left, AMRAP LBCs, AMRAP Hello Dollies, AMRAP Toes-to-Bar

    Circle up around the flag.

    Name-O-Rama: Another great Wednesday showing with 13 total in the PAX.  Let’s keep up the good work and continue EH’ing FNGs.  Goal is to hit 100 by first year’s convergence.

    Shout Out:

    Well today is my tomato’s 28th birthday.  We’re going out to Shaya for dinner with a bunch of friends.  I’ve organized a private room and pre-dinner Smoked Old Fashioned cocktails and nibbles.  Every time something special comes around for my wife, I do my best to go the extra mile for her to make her feel special.  F3 is all about becoming better.  YHC believes the term “better” is left vague so we can interpret however we see fits our personal lives.  F3 is not only making me better physically but also emotionally and mentally.  We talk about being better men and doing those extra details for your wife, significant other, or child.  For me seeing my wife happy is what truly makes me smile.  So leaving this Backblast, YHC encourages everyone to try their best in doing something a little extra for a loved one that’s unexpected.

  • Rock Sweaty

    Hottest, muggiest gloom of the summer.  YHC was sweating profusely as before the workout started.  Yankee was curious if the humidity can register more than 100%.  If not, I don’t think this morning’s reading was accurate.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20
    • Select a rock and mosey to the flag football field
    • Modified Lt. Dan: Four forward lunges (2 each leg) followed by four squats, all done con roca.  Continue across the field (approximately 70 yards)
    • Rock Webbs – Jack Webb using rock for shoulder press.  We ascended from 1 to 8.
    • Mosey to the Kaboom: Partner up.  First man does 5 pull ups while partner does 5 rock burpees.    3 sets.
    • Mosey to the track
    • Dirty McDeuce:
      • 1st set: Squats, LBCs, Curls
      • 2nd set: Toe Raises, Shoulder Press, Dying Cockroach
      • 3rd set: Hello Dolly, Sumo Squat,  Chest Presses
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    It was humid.

    Shout Out

    Continued prayers for the sick in our community and for the teachers and students starting school this week.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Rock the 220

    Yank sprinted to the Rock Pile to make it an even 6 for this #RockCity warm-up

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; IW IC x 30; Windmills IC x 15; Forward Arm Circles IC x 15;  Backward Arm Circles IC x 15
    • Select a rock and mosey to the flag football field
    • Rock COP: Shoulder Press IC x 12; Curls IC x 12; Squats IC x 12; Back Row IC x 12
    • Mosey to the Hill
    • Jacob’s Ladder: Run over the hill con roca.  Start with 1 burpee, run back over the hill con roca and do 10 chest presses.  Increase burpees by 1 until finishing with 7.  10 chest presses each time, with max reps on last set.
    • Mosey to the track
    • 220s: Partner up on track near 50 yard line.  One partner runs a 220 as hard as he can, other partner jogs rock across the football field to meet him.  Flapjack and meet back at the other side.  We did 3 sets.
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    I am writing this backblast a week late, so I am sure that is affecting the veracity.  I remember this workout being harder than what it seems as I wrote it out.  I do remember that Tool, Jazzy, and Amnesty really pushed the last set of 220s hard.  T-claps to them.

    Shout Out

    Continued prayers for the sick in our community.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Name Age and Serial Number

    Interesting Q – lame back blast

    YHC collected some favorite exercises and ages from among the PAX and put together an interesting beatdown in the humidity. Complaining ensued. YHC was pleased.

    Mosey from Old Glory in the direction of Broadway, reconsider, head over the the front of Tulane for a warmup COP. Keepin it simple.

    in cadence
    SSH x20
    Windmills x10
    Hillbillies (in honor of the long absent Blue Dog who we think is 25) x 25
    Pickle Pounders (in honor of the absent Splash who they say is 28) x 28

    Mosey down St Charles to Calhoun and the little Loyola hill

    Amnesty likes 11s, he’s 47, so we did 47s
    run to the top of the hill and hit 40 mountain climbers (counting each leg)
    run down and to 7 burpees
    up for 41 climbers, down for 6 burpees, you get the picture
    it was brutally beautiful. Amnesty is old.

    recovery mosey down Calhoun, taking a jag into Loyola for Hawgcycle’s sake

    the res. quad looks about 40 yards long, and Hawg (40) likes the boo boo bear crawl
    so we boo booed all the way across the quad, switching legs half way there

    mosey to the Tulane ROTC pullup bars

    team up in 3s (one group of 4) to honor Reluctant Yankee (41) with cross fit ‘mericans, Yeungling (29) with dive bomber ‘mericans and Rev (30 – fartsacked) with burpee pull ups – each team combined to fulfill the total number of reps

    before heading back toward the flag, we had to knock out 48 freak nasties (dips) in honor of Roots (48) – we did them in half cadence (down-1, down-2…)

    Time was getting away, so we took a long mosey through Tulane all the way to the flag, where Roots had to bail. We still had to honor Tool (38) and his burpees, but to avoid a mutinee, everyone just did 3 reps, while YHC and Hawg did 4 to give the PAX 38.

  • 5 Rounds with Rousey?

    My experiment with VQ schedules didn’t take.  With Bubba – a no show – I had the full Q to myself.  Lucky for me – I had a weinke in my back pocket.  In Bubba’s defense I just put him on the group schedule instead of checking in with him to make sure he was ready – oh and he has a new baby!  (Side Effect’s baby is only 3 days old and he was present so the excuse only kind of works).

    So anyway – lesson learned.

    A very hot and humid NOLA August workout.  The Peristyle is under some serious construction for the next few weeks.  The shovel flag will be nearby on the edge of the construction.

    Now down to business.

    Warm up:  SSH, Imp Walkers, Squats, Mountain Climbers, and Monkey Humps x 25

    We had a LONG mosey to our 2nd COP.  Hawgcycle and Side Effects were trying to guess where we were heading the whole mosey.  Mosey’d to the Christian Bros football field.   At the Field we did- 5 RDS with Tyson or as Side Effects said maybe Rousey is a little more current and it has alliteration.  Nerd.

    Anyway Round 1 – LBC, Rd 2 – Lunges, Rd 3 – LBC Twist, Rd 4 Slow Squat Hold for a full second, and Rd  5 Peter Parkers.  **Run to the 50 yd line do 25, opposite goal line 25, 50 yd line 25 and then the original goal line 25.  All totals after 5 rounds is 1000 yds of running, 500 leg/ab exercises.  Good job men.

    In the middle of Squats of the 4th Rd – Bagasse started to worry that his arms/chest weren’t getting worked at all.  So…

    We did 5 burpees at 50, 10 merks at goal line, 4 burps at the 40, 10 merks at the goal line, 3 burps at the 30, 10 merks at the goal line, 2 burps at the 20, 10 merks at the goal line, 1 burp at the 10, 10 merks at the goal line — this is a modified burpee suicide – I guess?  For a total of 50 merks, and 15 burps.

    I wanted to run us through some Dirty MacDeuce but time was a factor.   So we mosey’d past a water fountain and hit the blue collar gym.  Every guy in the PAX had to get 10 pull ups on your own.  Or negatives – if you couldn’t get your 10.  Plank and wait.    After the 6 joined the plank line – we did 1 arm/ 1 leg planks each set 30 sec. and 10 donkey kicks.

    Then we mosey’d to the Quad at Storyland for 6 min of Mary

    Superman to Bow x 10, Dying Cockroach x 25, Flutters x 25, Hello Dolly x 25, 10 Hip Dips each hip OYO, Parker Peters x 25, Plank Jack x 25, Plank Walk x 25    — Everything was In Cadence except the Hip Dips.

    Run to the flag!

    COT:  Positive thoughts and congratulations to Side Effects and his wife who have a new baby this week.  I forgot to get the name but I do know the baby was 10 lbs 2 oz at birth and asked for a bowl of red beans and rice with sausage 15 min later.

    We prayed for all of the kids and teachers starting school this week – that they can get into their routine quickly – make new friends and be intellectually curious.

    Good job men!

     

     

     

  • Burps at the Bandstand

    I originally had Cavalier scheduled to Q but YHC didn’t do a good job confirming his role – so we will have to wait for the Cavalier VQ!

    YHC suspected that Cavalier may not have read the schedule – so I had 2 COPs in my back pocket.

    It was a MUGGY/ HOT August NOLA workout.

    Mosey to Oak Alley.

    In Oak Alley for COP 1  – SSH, Imperial Walker Squats, Diamond Merks, and Peter Parkers x 25

    Mosey to the bandstand for some 6MOM.

    LBC, LBtwist, FLutter, Parker Peters, Plank Jack, Hello Dolly, Rosalita, x 25

    Hip dips x 15 each leg

    Hand off to Roots

    Mosey out to golf club and back to bandstand area for BS(Burpee Suicides) under the oaks. 10 reps x 5 progressing to the furthest light.

    Mosey to the shelter picnic tables. Dips x 20, LBC x 25, Step ups x 12, Incline Merkins x 12, Step ups x 12, Decline Merkins x 10, LBC x 31, Low Slow Dips x 15 all in cadence.

    Over to the lights for a quick sprint to the road and back to the flag.

    Good Times!  Not a lot of Mumble chatter.  Some angst/whining about the Burpee Suicides but it got quiet after 2 reps.

  • Escalate/De-Escalate

    Pre Thang:  Seven men met in the gloom and hit the ground running as the clock hit 05:30.

    The Thang:  Mosey 1/4 mile out and over to Loyola Comm Complex Terrace for a warmup on the escalator.  5 Burpees a the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3. Recover.  10 Burpees at the bottom, 15 Squats at stop 2 and 20 LBC’s at stop 3. Recover.  15 Burpees at the bottom, 20 Squats at stop 2 and 25 LBC’s at stop 3.  Recover w/ a one minute plank.  10 Burpees at the bottom, 15 Squats at stop 2  and 20 LBC’s at stop 3.  Recover.  5 Burpees at the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3.  Recover.

    Mosey to Danna Center benches:  Dips x 15, Step ups x 12, Incline Merkins x 12, Step ups x 12, Decline Merkins x 10 all in cadence.

    Mosey to Wolfpack Mtn.:  Lunge walk up first ramp, then run to the top OYO stopping at each level on the church side for 10 quick Merkins.  Plank and wait at the top.

    Mosey back to the flag for COT.

    Shout out by YHC.

    Sorry for the delayed Backblast.  As you can imagine, YHC was smoked after this workout…

    Good Times!

    Roots

     

  • How About Something New

    Pre-Thang

    The PAX rolled in disbelief that the morning felt like a November day, but it’s August.  What’s happening here?  YHC felt inspired that this would be a highly intense backblast with the PAX running through a cool breezy morning.

    Warm-Up

    Everyone grab some curb for some IC Toe Taps x 30.  YHC is calling out Douille for his exceptional skills in dancing with the curb instead of staying IC with the PAX.

    Mosey under the Canopy for COP:

    • IC: SSH x 30, Arm Circles x 10 (clock then counter clock), Plank Jacks x 20

    The Thang

    Partner up for some Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC performed a beautiful demonstration for the PAX with the help from Rev.  In unison partner 1 completes Merikan while partner 2 squats.  Run the end of the Great Lawn, flapjack positions, and repeat until 11’s are complete.

    Mosey over towards the Sculpture Garden for “Bring Sally Up” Squat exhibition (fear the gold sequins Jammy Fanny).

    Mosey over to the Foundry for some circuit training.

    • Sprint to the trash can at the end of the field and back, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP, Toes-to-bar AMRAP, LBC’s AMRAP, Rows (1st Round) & Flutter Kicks (2nd Round) AMRAP
    • Cycle through each exercise; water break; rinse & repeat x 2

    Mosey back to the flag.

    Name-O-Rama: 7 showed up this morning.  Sadly everyone had to take off for what mostly sounded like attending to wifely duties so no Coffeeteria this AM.

    Shout Out: Side Effect’s baby is due any day so prayers out speedy/healthy delivery.  Prayers to a local pediatrician and his family as he is on his final days battling cancer.

    Jazzy had some inspirational post shout out thoughts from the Wednesday shout out.  TCLAPS to him for further reflection and incorporating it to what F3 has meant to him thus far.

    YHC just finished up a project out in Vancouver, WA this past week.  After completing projects, there’s usually some down time at home until getting staffed onto the next project or signing on for a longer project with the same client.  In many ways a new project is like starting a new job.  There are new challenges to face.  There are new coworkers to warm up to.  There’s a new part of the country with different cultural values.  How does this inspire YHC on the shout out for today’s Backblast?  It means that change is good.  Change helps mold and educate us.  Change means growth in one’s emotional intelligence.  YHC encourages the PAX to go out and do something new next week.  Try a new food or cooking technique, Q a Backblast, make a friend, pick an activity outside of your comfort zone…