F3 New Orleans

Category: Backblasts

  • J

    praise the Lord it wasn’t raining!!!

    Was gonna skip this one due to the cold front but then briefs reminded me the night before that I was q ing. Yikes

    warm up: ssh, self love, windmills, mosey to the track with high knees, butt kicks, karaoke.

    we used half the track as an out and back. This way everyone could run at their own pace yet still do the exercises “together”. When the first member made 100m, they did ten Merkins, everyone else would stop where they were and also do ten Merkins, this happened at 200m also, at which point we turned around and ran back. I scepter whenever the first person gets back to the 100m mark, we all do 10 Merkins together. Run back to starting point, plank and wait for the 6. The fast runners would catch the slow runners on the way back. Once the 6 arrives, Merkins in cadence.
    the next round followed the same format except with squats. Round three was burpees.
    next we took a jog around the track to catch our breath and did it in reverse order. This time only doing 5 of each exercise at each stop. Finished off with some rock climbers, hillbilly’s, imperial walkers, stretches and a mosey back to the flag.

    There was a record prayer request/answered prayer session. So many praises and still so many needs. Guidance for our children/youth, Fathers/in laws with cardiac issues and upcoming cath, basketball head injury, the coach recovering from major surgery, prostate cancer recovery, The spine tumor that ended up benign benign, challenges in business, Bongo’s dad, special intentions. We better get to praying!

    glad y’all all came out and let me be a part of your morning! Please let screwtop know I signed him up for New Years morning (2020, 2021, and 2022)

  • Stand-in Q for the Tanner

    Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
    Mosey to the spot

    Warmup
    19 Self love @ 4 ct
    19 Each way Arm circle @ 4 ct
    19 Abe Vigoda
    19 SSH
    Poor inflection discipline on my part caused some chortles

    Thang 1 With Rocks in the circle
    After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
    SET
    5x Slow Squat
    5x Over Head Press
    5x Curls
    5x Rows or Tricep Extension

    Thang 2 – Rock Relay Ladder –
    The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
    Then 10x Merkin, Carry while opposite guy does LBCs
    Then 15x Squats, carry, while Opposite guy dies Side Plank Right
    Then 10x Merkins,carry, while Opposite guy dies Side Plank left
    Then 5x Burpees,carry, then Wife Pleasers.

    Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,

    Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.

    Sweaty, breathless men balled up and closed out.

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • And Then There Were Two (Yutes)

    With a forecast of cold temps, high winds, and rain, YHC was prepared to unleash an epic beatdown under the covered, outdoor stage at Popeyes. As luck would have it, the rain was over by 0530. Two Yutes was brave enough to battle the elements. We elected to modify to a two-mile B.L.I.M.P.S., which allowed YHC to get his daughter to school early, as she requested, to prepare for exams.

    After a quick warm up of 20 SSH and the required five burpees, we were off. We stopped randomly to complete the L.I.M.P., which YHC did out of order for some reason. Back to the flag and completed the S.

    COT: Name-o-rama, announcements, and prayers of gratitude. Thank you Two Yutes for braving the elements and the friendly conversation. PAX expect to see that epic beatdown in the future. It’s packed full of fun and games!

  • Into the warm winter gloom we go…

    Tsunami 12/10/19

    I wondered how many people would show up after the F3 Christmas Party, but around 5:28 several figures emerged through the humid, warm fog and after a quick disclaimer off we went.  

    Into Audubon Park for a quick warm-up on the track: SSH, IW, Squats, Peter Parker, Mountain Climbers, Merkins

    Run track to Drew Brees Playground for circuit #1

    • Ab extensions on the swings x10
    • Diamonds x10
    • Jump squats x10
    • LBC x20
    • X3 rounds

    Back to the track and run full loop of the park, around to playground at Expo/St Charles, picking up Crimson from F3 Carpex who had looped in with our local FiA contingent

    Circuit #2 at Playground:

    • Merkins on balance swing/surf thing x10
    • Split-arm Pull ups x10
    • Derkins on swing x10
    • X3 rounds

    Across St Charles and over to WPM

    Run up to the top of Wolfpack Mountain with 5 merkins at each end (10 merks/floor – 7 floors)

    Back down stairs and back to COT

    Summary:

    • 3.5 miles 
    • 180 merkins/variants
    • Creative use of playgrounds

    On our dark run around the park, we passed many a runner and frightened dog walker until one group yelled out “hey, are you F3?”  Why yes ma’am, we are!  Our F3 brother from Raleigh/Carpex, Crimson, had arrived late and in a new town, standing outside a dark park without any sense of where might be, he’d looped in with a couple of lovelies from FiA and was enjoying a nice morning jog.  He joined up and we kept at it.   We kept up the pace today and covered some ground – strong work from everyone. 

    Until next time

    Xo Mariah 

  • Good Things Come to Those Who Wait

    This post comes later than it should have. And based off the title of this post you would think that would mean that you will get something extra special from reading this. Instead, today you will learn another valuable lesson. That is, don’t believe everything you read on the interwebs.

    So rather than a profound life changing backblast, I leave you with simply the details of the beat down. Enjoy!

    Warmup

    SSH in cadence, windmills IC, High knees IC, shoulder warmup IC

    The Thang

    Grabbed some cinderblocks for the beat down, and started off with some colt 45s, and followed that with blocktanamo.

    Blocktonamo: PAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.

    We grabbed our blocks and went to the justice center for bear and blocks.

    Bear and blocks: Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

    We did some quick core and went to the top of the parking garage (did a lunge walk up the first ramp) for our last item. Two rounds of high fives.

    High fives: Round 1: 1 Manmaker, up the ramp and back down. Ascend until you’ve reached five reps. Rinsed and repeated with American Hammers for round 2.

    Walked back to the flag where some interesting theories were tossed around about the origins of the lady in the car in the garage. The great unsolved mystery. Who is she, why is she there so early, is she a spy filming F3 for a potential Russian invasion?!?! I guess we’ll never know, but its fun to speculate. But yeah, she’s a spy.

    Circled it up, counted it off, and prayed out.

    Thats it.

  • Burpee Claus is coming to town

    Gentlemen, tis the holiday season, and we all know what that means; Burpee Claus is coming to town! So in honor of Burpee Claus and everything that he stands for (which is doing burpees), we did a traditional 6-10 Stomp this morning using the traditional Stomp route: the PAX ran for 6 minutes, then did 10 burpees for 1 minute (we did this 6 times, and then ultimately met back at the flag).

    T-claps to Hawg, Rev & War Eagle for running to the workout from Hawg’s house. I think they also aspired to run back to Hawg’s house as well once the beatdown was over, so they probably each logged 10+ miles this morning. T-claps also to Puddles, Amnesty’s dog, for joining us for the run.

    Once the beatdown was over, we did the count-off, name-o-rama, announcements, intentions & prayer. During announcements, Amnesty mentioned that he has a keg of F3 beer & that he will send some info out on Mumblechatter to let the PAX know when/where to meet if they would like to sample it. Mayhem & Holy Grove both had prayer intentions, so we concluded by lifting up their intentions, lifting up the unspoken intentions & then ultimately thanking the Sky Q for another day of F3 exercise & fellowship. Thanks for the opportunity to lead, fellas. I always enjoy it.

  • Jingle Ballz

    YHC arrived to a festively lit Grandmother’s House to find the likes of Hammer, Steve, and Garfield (the latter whom took off with some of his running peeps). John (EH of Goose) pulled up to join us for the 1st time, Pelican, as is his tendency, walked up seemingly out of nowhere, and Cowbell, as is very much HIS tendency, pulled up after we got started.

    WARM O RAMA

    Waiting for Cowebell to emerge from his truck…

    10xs High Knees, Butt Kicks

    And as soon as he graced us with his presence…

    10 Burpees OYO

    3 Laps up and down the stairs

    20x Cherry Pickers

    THANG

    Team up at the end of the corridor where P1 does a Burpee at every other pillar, run up the stairs and back while P2 does Freddy Mercurys, then switch.

    R2: P1 does Sister Mary Katherines at every other pillar while P2 does 100s, then switch

    Mosey to the tunnel for:

    10xs Ballz to the Wall – handstand push ups facing the wall

    Crazy Indian – Lined up in handstand against the wall, 1st man jumps down and runs the back of the line and gets back in a handstand. Continue from one end of the tunnel to the other

    10xs Ballz to the wall

    Rinse & repeat the corridor partner exercise through the tunnel and back

    MARY

    Return to the flag for:

    x20 L Oblique Crunch

    x20 R Oblique Crunch

    x25 LMCs

    Superman/Banana

    x25 Crunchy Frogs

    x25 Putins

    COT

    Count/Name

    We named FNG Dolly LLama and the ever-running Garfield returned in time to pray us out.

    Thanks for following my lead through the foggy gloom. It’s always a treat on the rare occasions I can make it to Grandmother’s House.

    Merry Christmas F3 Northshore!

  • It’s All About the Benjamins

    “Well done is better than well said.” ― Benjamin Franklin

    Another Monday in the books at The Chamber.  Today we had 9 men and 1 K-9 looking to sweat out the frustration of a Saints loss, and also sweat out any celebratory weekend libations of LSU’s win and/or holiday festivities.  Since we haven’t ventured much to the westward region of the AO, YHC figured we’d explore a bit and check out the area near Ben Franklin High School, and use the namesake as our theme for the day. Here’s what we did: 

    Warmup – quick lap around the lot, IW, WM, PP, Plank Roll

    Moseyed to the front of BFHS, kicked around the F3 mantra of “male leadership”, followed by an intro about Ben Franklin’s impact as a leader of his time.  Since he’s on the $100 bill, 100 would be our number of the day….cause “it’s all about the Benjamins“, according to Puff Daddy.    

    Wall Sit for 100 sec to start things off while YHC shared a refresher of BF’s accomplishments, contributions, and accolades….

    “Benjamin Franklin played an important role as one of the eight Founding Fathers, helping draft the Declaration of Independence and the U.S. Constitution. He never served as president but was a respected writer, printer, political philosopher, politician, Freemason, postmaster, scientist, inventor, humorist, civic activist, statesman, and diplomat.”  Then a few quotes to stew on….“By failing to prepare, you are preparing to fail.”……….“In wine there is wisdom, in beer there is Freedom, in water there is bacteria.” ― Benjamin Franklin

    BF stop #2 at the front steps, partnered up for a Dora-ish circuit…..PAX #1 works on 100 Step Jumps (2nd step) followed by 100 Declined Hip Slappers  while PAX#2 runs the parking lot loop, where some good F2 was had along the way.  T-claps to Pop Tart for the brisk runs!  

    BF stop #3 near the rear of the building for another Dora-ish circuit…PAX#2 works on 100 Hand Release Merkins followed by 100 Low Slow “Real Man” Squats, cause Ben Franklin didn’t shortcut anything, while PAX#2 runs a similar parking lot loop….more good F2.   

    Since ole Ben was a smart fella, most would assume he was no stranger to the library, so that’s where we headed next.  As the centerpiece of UNO’s campus, the Earl K Long Library boasts some of the finest concrete ledges and sprawling grass around, ideal for some staple F3 exercises.  The plan called for 100 total reps on each of the 4 sides of the building…

    #1 – Dips x25, Calf Raises x25, rinse and repeat  

    #2 – Wall Sit for 100 sec while we brushed up on the history of Earl Long, a former Louisiana governor, leader, and lover of the ladies.    

    #3 – 25 merkins, 25 step lunge walk, rinse and repeat

    #4 – no time left sooo….

    Indian Run back to the flag, getting back just in time.  Capped off with a COT, announcements, and prayer intentions for several families battling serious medial issues, along with those fighting addiction, and for guidance to continue to be strong men, husbands, fathers, and leaders.  

    YHC then remembered to share yet another Franklin quote on the wanke, this one with a bit more substance and relative to what we strive for through F3, and Holy Grove was really digging it, so it was requested that it be read again…      

     “Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” ― Benjamin Franklin

    Thanks for the opportunity to lead.  

    Tool 

  • Rolling in Hot

    It was a perfect morning in the Gloom for YHC to shake off some rust after a prolonged absence from Q duty.  YHC rolled in hot, gave the disclaimer, and 29 PAX were off and running.  After a short mosey, the PAX circled up in front of Tulane for a warmup (all IC):

    • SSH x25
    • Lunges x10
    • LSS x20
    • Backward Lunges x10
    • Imperial Walkers x26

    From there, headed straight to the mountain and worked our way to the summit by alternating on each level — Burpees x7 and Plank Jacks x 20 – which worked out to plus or minus 6 sets.  At the top, circle up for a COP featuring (all IC):

    • Wife Pleasers x25
    • Supermans x25
    • Low Country Crab x25
    • Fire Hydrant w/ kick x20

    Not much counting by the PAX, but plenty of mumblechatter about the volume of the wife-pleasing and grumbling about the selection of “classic Yankee” exercises.  Next, we headed down the mountain, this time alternating Merkins x10 and Mountain Climbers x20 at each level.  Plank and wait for the 6 and mosey over to the benches for a final COP (all IC):

    • Box Jumps x20 (up/down as the cadence)
    • Dips x15
    • LL Power Ups x20
    • Dips x15
    • RL Power Ups x20
    • Dips x15

    Mosey back to the flag then hold Mission Impossible for +/- 90 seconds.  Wrap up with the countoff, name-o-rama (welcome FNG-Gump!), and prayer.

    -Mulligan