F3 New Orleans

Category: Backblasts

  • Christmas in the Westbank

    On a mild morning, 5 Westbank Pax embarked on celebrating the true meaning of an F3 Christmas.

    Warm-Up:

    • SSH
    • Hairy Rockettes
    • Windmills
    • Cherry Pickers

    We celebrated the 12 Days of F3 Christmas by stopping at each station around the park and ‘singing’ and celebrating that day of Christmas.

    12 Days of F3 Christmas

    12 Days of Christmas
    • 1 – Burpee
    • 2 – Bobby Hurlies
    • 3 – Plank Jacks
    • 4 – Jumping Lunges
    • 5 – Golden Merkins
    • 6 – Dyin’ Roaches
    • 7 – Flutter Kicks
    • 8 – Step Ups
    • 9 – Peter Parkers
    • 10 – Mtn Climbers
    • 11 – Jumping Jacks
    • 12 – Westbank Merkins

    After that celebration we needed to take a 30 count rest.

    We then moved to celebrating with a Charlie Brown Christmas Tree.

    Charlie Brown Christmas Tree
    • 1 – Burpee, 20 yd run/ back and forth
    • 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 15 – V-Ups, 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 1 – Burpee, 20 yd run/ back and forth

    After a 20 count rest, we had to warm our hearts around the Christmas Fire by doing a short Ring of Fire.

    Ring of Fire
    • Flutter Kicks
    • Reverse Crunch

    We completed the celebration with some cool down exercises, name-a-rama, announcements and prayers for a safe holidays.

    Great job, guys! Merry Christmas!

  • Here, We Run!

    Since the Wally Run started, we have had a consistent number of individuals show up each week. Today, seven men appeared in the gloom. Rudy and Tool, two first-timers at the Wally Run, appeared with one question, “So, what do we usually do here?” The answer is simple, “Here, we run!” And run we did.

    The usual bunch of Wally Runners led the treck for our usual Thursday morning run. Runners completed between 4.4 miles – 4.75 miles. T-claps to Rudy and Rev Sox for leading the pax and completing 4.75 miles. T-claps to Triple Shift and Boo Boo, you guys are slowly proving you are runners. T-claps to Fracsac for pushing yourself and me further than we wanted to go. Tool, hope to see you more often!

    Finished with LBCs X 42

    COT – Prayers for Triple’s wife, a family in Harahan who lost their house in a fire, and all of those struggling this holiday season.

    As always, it was a pleasure to lead!

  • Need to Warmup? Burpee!

    6 men posted in a cold windy gloom where a shovel flag marked the spot to start their day off right with the commitment to improve.  The thermometer said 38 degrees, but the wind made that seem much lower.  YHC has not posted that many times at Popeye’s, and the blocked off areas made it even more challenging when coming up with a planned beat down.  But the Pax posted for a reason, and YHC intended to deliver.    

    The clock hit 0530, time to give a disclaimer, then:

    Warmup

    • SSH IC x 31
    • Hillbillies IC x 20
    • Arm Circles IC 10 fwd, 10 bwd
    • Grass Grabbers IC x 10

    Mosey to the Shelter to find some benches.  There was some mumblechatter about the wall-less shelter really providing a wind breaker….YHC can take sarcasm all day…..

    • RL Step ups IC x 20
    • Dips IC x 20
    • LL Step ups IC x 20

    With the warmup over, mosey to the hill.  There’s only one way to fend off the cold on a day like this….

    COP 1 – Burp Back Mountain

    YHC has pulled this one out at Okwata, which was always a crowd pleaser.  Looking up this hill, it sure looked higher than the levee, which makes it that much more awesome! 

    Partner up!  Pax 1 starts Burpees at the base of the hill.  Pax 2 runs backwards up the hill (quadraphillia) to the top, then run back down x 3.  Flapjack until 100 cumulative Burpees are achieved.

    Once Burpees are complete, both Pax continue with Quadraphillia waiting for the six.

    Now the Pax is really getting warm.

    COP 2 – Burpees and Jump Squats on the Hill

    Keeping the partner theme, Pax 1 starts Burpees at the base of the hill.  Pax 2 Quadraphillia up the hill, completes 5 jump squats and runs back down.  Flapjack until 5 evolutions are complete.

    Finish it off with Catalina Wine Mixers IC x 10 (gotta fit it in)

    COP 3 – Suicides Circuit

    Mosey back toward the flag, stopping at the parking lot.  With 4 lamp posts to take advantage of, completed the following:

    Starting at lamp post 1:

    • Sprint to lamp post 2 and back – Merkins IC x 10
    • Sprint to lamp post 3 and back – Lunges IC x 10
    • Sprint to lamp post 4 and back – Low Slow Squats IC x 10

    COP 4 – Mary

    • Flutter kicks IC x 20 
    • LBC’s IC x 20
    • Freddie Mercury’s IC x 20
    • Tin Snips IC x 10
    • American Hammer IC x 10
    • Crunchy Frog IC x 10

    Dealers Choice….

    • War Eagle – Penguins IC x 20
    • Rev Sox – Wife Pleasers IC x 20

    Finish it off with 1 minute of planking.


    COT

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    Thanks for posting with me today, and way to kill it in the gloom this morning!  YHC is pretty sure this was the coldest day so far this fall/winter….

    SYITG

  • Flipping ain’t easy!

    3 Mandevillian’s met up at the WD for 0530 to journey north to the Gipper. YHC surprised his fellow comrades by arriving early enough to make the pre miler. Knowing there were so many coupons available at my disposal (Cylinder blocks, rock garden, sand bags, etc.) I chose the latest added to our Gipper collection offered up by a local gym in Covington.. Whoever said flipping ain’t easy, well I guess that depends on the type of flipping. We will keep the road rage gestures to a min for this one..

    T-claps to Turbo, Einstein, Legal, Steve and Wacker for posting the prethang..

    Upon returning the PAX swelled to 13, with Zoolander making his Gipper debut.. Qs thoughts wondered if the likes of past Gipper regulars such as Hammer, Maverick, Tanked up, Grundy and others had posted the Gipper would have been like a Saturday beatdown of sorts. Lets get to it.

    warmup

    15IC SSH, Seal Jacks, Mummy kicks

    10IC Good mornings, Windmills, Scorpion kicks and Mountain climbers..

    thang

    Moseyed to the tire yard to retrieve our newest coupons. Broke into 4 groups 10 yards apart. One PAX would flip to the other team while the rest of the PAX held Al Gore, Plank, Plank Left/Right. T-Claps to the smaller framed men who decided that the MONSTER tire would not win on this day.. Great determination Grover on conquering the big one on your own.. PAX participated in a couple of flip relays also incorporating some bunny hops in as well. Returned them to their resting place with hopes of less time between the next outing.

    Moseyed to the parking garage for our remaining 20 mins of the Escalator. Routine consisted of multiple exercises increasing by 10 on each station change, but somehow Wacker being distracted by Beans fashion show bathing suit episode would soon reveal itself in the end as he laughed at Steve following the proper instruction to completion..

    6 rounds:

    R1 10 Burpees

    R2 10 Burpees 20 Merkins

    R3 10 Burpees, 20 Merkins, 30 Squats

    R4 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers

    R5 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks

    R6 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks and 60 Jump Squats..

    Moseyed back to flag 3 mins past official time.

    Appreciate you men for making the commitment to post and pushing me to become a better version of myself..

    Thanks to Goose for taking us out in 🙏🏻!!

    Till the next Gloom 👍🏻👊🏻✌🏻!!!

  • Marsh Tabata

    The theme of the day was a Tabata Workout at the Marsh.

    Warmup of Good Mornings, Windmills, Arm Circles (forward and reverse), then mosey over to playground for a quick set of 5 pull ups. Last warmup was Mosey around the block before…

    The THANG started…

    Sets of 1 minute Tabata AMRAP workouts: Merkins, Squats, One leg hop-overs, Peter Parkers. After 4 exercises, the PAX ran around the block for a quick reset. Second set was Freddy Mercuries, Pull Ups, One leg hop overs (other leg), and Plank Jacks. Last set: Smurf Jacks, Chill cut plank hold, Flutter Kicks, Lunge Walk.

    With a couple of minutes to spare, the PAX hammered out another set of merkins, and ISI 24 Jump Squats.

    Thanks for getting up early today, men! Thanks for following my lead and inspiring me to become a better leader.

    SYITG

  • The Range

    Conditions: Foggy, 52 degrees, 100% humidity, Friday the 13th.

    The Thang

    Wolfpack Mountain

    The Warm-up consisted of running to the top of Wolfpack Mountain and doing the following:  Peter Parkers x 20; 5 rounds of Happy Jacks; Merkins x 10.  Ran down the ramps to…

    Wolfpack Hill

    Circled up at the bottom for Werkins x 10; Squats x 20.  Then ran up the ramps backerds, forward on the flats to the top and immediately ran back down to… 

    Sugarloaf Mountain

    Circled up at the bottom for Lunges x 10 and maybe something else.  Then ran up the ramps backerds, forward on the flats to the top.  Circled up for Merkins x 12 and ran back down the ramps to…

    The flag

    It was about a mile back to the flag.  The first ones to get there did 8-count Body Builders x 20. 

    NMM

    • I was interested to see how many miles and how long it would take to conquer all three peaks without using the stairs.  It’s 4.1 miles and took us 45 minutes. 
    • I think it would be awesome if we could have 50 guys at Wolfpack every Friday.  If that happens, I think we will need two Qs. We could have one Q that promises to get in multiple mountains and at least 3 miles.  The other could promise to do fewer than 3 miles. 
    • Shuffles is ridiculous
    • Not sure when this happened, but King Kong and Angie’s List are two of F3 NOLA’s fastest pax.
    • The 8-count Body Builders were Catfish’s idea.  He has great ideas.

  • HEY, IT’S CALLED A CO-OP!

    Last minute switch on Q for Screw Top as he ran a marathon a few days before! YHC was happy to help out.  T-claps Screw Top! Meanwhile, (“unbeknowanstince” to us) a prepared and excited Catfish noticed an empty slot on the list and couldn’t wait to jump in.  A short conversation on site and we decided to split the difference for a progressive Co-Op Q; to which there was much applause and general excitement from the Pax. As we know, everybody loves change. Here at the Mothership, we call it growth.  Off to the Peristyle… DJ Diver had the tunes for the beatdown.

    WARM UP

    Arm Circles (front/back)
    Grass Grabbers
    Hill Billies
    Peter Parkers
    Parker Peters
    Run to Marconi and back, plank for 6

    PART ONE 

    10 Pax (and one K9) – Break into 2 lines of 5 pax, plank position with hands at feet of pax in front of you, straight line all facing forward, at bottom of the Great Lawn.
    Last Pax bear crawls to front of the line, shouts, next pax bear crawls to the front… etc
    At every second tree all pax recover to feet, ring of fire with your group, 20 squats while others hold Al Gore, back to crawlin’ maggot! We’re doing the whole lawn! The length, not across..

    Make it to end. Took longer than YHC anticipated. Partner up. Move to side of lawn.
    DORA 123
     -Merkins 100
     – LBCs 200
     – Squats 300
    Partner runs across lawn. 2 burpees on the other side. Back to trade off.

    PART TWO

    Complete and hand Q to Catfish who started us off with his favorite crowd pleaser:

    Jack Webs.. in perpetuity… (to 15 merks, 30 air presses)

    Back by popular demand, his world famous 8 count body builders – Couldn’t count that high.

    Run to Marconi and back

    20 Box Jumps

    20 Monkey Humpers

    Infinite Donkey Kicks…


    Back to the flag for COT, announcements etc. Lots of health and life and death concerns today. As a general announcement to all – the holiday seasons are of course a special time and there is a lot to get caught up in and fun to be had. As leaders in our community, don’t forget that little voice at the back of your head reminding you that folks around us are still going through real challenges. Think of those struggling with addiction, depression, and isolation as well.  Don’t forget to reach out to that person struggling, without any pressure. Let them know there is a door open for them somewhere, with warm food, good spirits, no judgement. At this high pressure time of the year, these small gestures can have huge impacts for those walking through a tough cycle of their life. Just another way for us to strive to be good HIMs in our community. Always sweep the 6.

    Thanks to all for showing up in the gloom yet again, to hold each other accountable to another victory in the morning. Accelerating in to the new year.

  • 21 Gun Salute

    21 PAX braved the foggy Mandeville Lakefront for the running of the H8! After 20 SSHs IC and a short mosey down the Lakefront, the PAX pumped themselves up for a 45 minute DownPAINment on the weekend. It looked like this:

    First round of one burpee (with eight hand release Merkins inside it), followed by a second burpee (with seven hand release Merkins inside it), then a third burpee (with six hand release Merkins inside it)…all the way down to one burpee (with one hand release Merkin inside it)…bear crawl for 35 yards, round trip run for .4 miles, bear crawl for 35 yards back to the starting point to complete the first round.

    Second round starts with one burpee (with seven hand release Merkins inside it)…descending to one last burpee (with one hand release Merkin insdie it)…bear crawl, run, and bear crawl back to the starting point.

    AMRAP in 45 minutes with an objective to hit 7 rounds.

    The Northshore PAX definitely is growing in fitness as an impressive number of men completed 7 rounds and some men completed even more. Not bad considering 7 rounds translated into 36 burpees (with 120 hand release Merkins inside them), 490 yards of bear crawls, and 2.8 miles of running.

    Slow mosey back to the shovel flag where Speedy Gonzales prayed us out after the countorama and nameorama. Then it was off to the coffeeteria.

    Thanks for letting me lead, guys. It’s great to see everyone getting better.

  • Nippy at the Gippy

    ‘Twas a little nippy at the Gipper this Wednesday.

    So a hardy warm-up was the order for the day.

    ICx20; toe-touches, arm circles, seal jacks, ss-hops, imperial walkers

    Mosey over to the Taj-Mahal for a ring of fire. One counter-clockwise bearcrawl with merkins along the way. Break for a set of hill-billys, then bearcrawl clockwise with merkins.

    Mosey over to the Justice Center parking garage for a set of elevens, doing burpees on the uphill side and merkins on the downhill side.

    Mosey over to the East parking lot, tracing out the parking space striping doing leg cross-overs.

    Mosey over to the front of the Justice center. Partner up. One partner straddles the bench, hopping from side to side while the other partner runs up the stairs and loops around. Then trade tasks.

    Mosey back to the flag.

    Moby prays us out.

  • Tony Little’s haircut

    Gentlemen, it was a brisk morning on the Lakefront today; which got me thinking about how working out indoors might be nice; which then got me thinking about which exercises I would do if I were in the gym; which then got me thinking about the different gym equipment I could use; which then got me thinking about the elliptical machine; which then got me thinking about the ‘Gazelle Freestyle’ machine; which then got me thinking about Tony Little’s haircut. But I digress.

    T-claps to Jingle Vader for showing up in shorts & a sleeveless shirt this morning. Most of the other PAX came bundled up in winter gear. Once my watch hit 5:30am, I issued the disclaimer, and then we mosey’d to the concrete part of the levee. Once we got there, we hit a lap up & down the concrete levee, and then did the warmup.

    Warm Up:

    • Side straddle hops – 30 cadence count
    • High knees – 20 cadence count
    • Mountain Climbers – 25 cadence count
    • Windmills – 10 cadence count
    • Self Love – 10 cadence count

    The Thang:

    • Side Straddle Hops – 10 cadence count
    • 1 burpee
    • Repeat 7 times
    • Al Gore – 10 cadence count
    • 2 burpees
    • Repeat 5 times
    • Mountain climbers – 10 cadence count
    • 3 merkins
    • Repeat 6 times

    Hit a Lap up & down the concrete levee

    • Seal jacks – 10 cadence count
    • 5 burpees
    • Sean jacks – 10 cadence count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Bonnie Blairs – 10 count
    • 5 burpees
    • Bonnie Blairs – 10 count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Mary:
    • Flutter kicks – 30 cadence count
    • LBC’s – 25 cadence count
    • Penguins – 20 cadence count
    • Dying Cockroaches – 20 cadence count
    • Double-reverse reverse crunches – 30 cadence count (majestic exercise)

    Hit a lap up & down the concrete levee

    • Rocky Balboas – 25 cadence count
    • Floyd Mayweathers – 25 cadence count

    After that, we headed to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to Q, fellas. I always enjoy it.