F3 New Orleans

Category: Backblasts

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • 3 Turkeys

    Three brave souls agreed to show up for the Wally Run Thanksgiving morning. Two of the three showed on time, who will remain nameless to protect Hobbs’s integrity, and set off on the traditional Wally Run route. The third showed up late, but was a man of his word and ventured out on his own. He smartly ran the route in reverse and found the other two turkeys, but was a mile short. After completing the three-mile Wally Run loop, all three took a lap around the one-mile asphalt trail. Then, extra laps for two of the three on the 1/4 mile track. Ended with a few minutes of Mary. Hobbs voluntarily completed another mile penalty lap to makeup the mile he lost in the beginning. In the end, all PAX completed more than four miles.

    COT: intentions, prayer, have a great Thanksgiving! Glad we pushed ourselves.

  • Can you hear me now? A.K.A. Sprints

    Started the morning off with a tour of the clubhouse parking lot and ended up in front of the bandstand. Circled up for the following.

    • 40 X SSH
    • 20 X Smurf Jacks
    • 20 X Imperial Walker Squats
    • 20 X Mountain Climber
    • 20 X Peter Parkers
    • A couple minutes of plank stretches

    Next we moseyed 10 feet to the edge of Oak Alley for some sprints. All PAX sprinted to the track. The first and last one there got to choose an exercise to do a 20 count of. Next we sprinted the long way, through the parking lot, back to the bandstand and repeated the first and last 20 counts. Repeated the whole thing one more time.

    Really seemed like everyone was enjoying Oak Alley so we did BLIMPS starting at the first light. Started with 5 burpees and increased by 5 each time. Oh and we also bear crawled between each light post.

    After the BLIMPS we sprinted back to the bandstand for another set of first and last 20 counts.

    Next we headed to the pavilion for the following.

    • 20 X RLS
    • 20 X DIPS
    • 20 X LLS
    • 20 X DIPS (Thanks Angie for insisting we finished)

    Finally headed back to the flag for a 10 count of Jack Webbs. I tried to stop at 8 but the PAX wasn’t having it. Thanks for keeping me honest everyone.

    Finished up with a couple minutes or Mary and then name-O-rama/COT

  • Surprise! You’re the Q

    I arrived at WPM about 30 seconds before 5:30 only to discover that I was Q for the day. I guess I should check the schedule more often. ¯\_(ツ)_/¯

    We started with a jog to the grass in front of Tulane for some warm-up and 20 of each of the following.

    • SSH
    • Smurf Jacks
    • Imperial Walker Squats
    • Mountain Climbers
    • Peter Parkers

    Next we moseyed to the base of the mountain and proceeded to indian run all the way up.

    At the top of the mountain we partnered up for some Dora 1,2,3. One partner ran all the way down the stairs and then up the other stairs while the other did the following.

    • 100 X Jump Squat
    • 200 X Merkins
    • 300 XLBTs

    Next we met up at the benches for the following.

    • 20 X Bench Jumps
    • 20 X Dips
    • 20 X RLS
    • 15 X Dips
    • 20 X RLS
    • 10 X Dips

    Moseyed back to the flag for 5 burpees OYO and Name-o-rama/COT.

  • The Three Caballeros

    We’re three caballeros
    Three gay caballeros
    They say we are birds of a feather
    We’re happy amigos

    No matter where Rev goes
    The one, two, and three goes
    We’re always together

    We’re three happy chappies
    With snappy serapes
    You can run how you want if
    You run around Pontiff

    We’re cold as a ice-o
    Who says so? We say so!
    The three caballeros

    Ahhhh!

    We have the stars to guide us
    As we stroll down Duplessis
    Take a right on Friedrichs


    Tua sings and he samba
    Two Yutes shout ‘aye caramba!
    Rev Sox is the bomba
    Oh I don’t think so

    Through fair and stormy weather
    We stand close together
    Like books on a shelf


    Rev Sox leads down Nassau
    Tua tries to dash off
    Two Yutes speaks of babies
    These are three handsome daddies

    Ahhhh!
    We have the stars to guide us
    Park Road is behind us
    To run as we go


    Tua sings and he samba
    Two Yutes shout ‘aye caramba!
    Rev Sox is the bomba
    Oh I don’t think so

    – or the Pax ran 4.6 miles in 44 minutes.

  • Peer Pressure from the Pre-Tarded

    A potential trio scramble featuring YHC, Hammer, and The Pelican in da Hood was dashed by the simultaneous assemblage of avengers Steve, Shooter, Akbar, and Pik.

    WARM O RAMA

    x10 IC: High Knees, Butt Kicks, Imperial Walkers, Toe Touches, Mountain Climbers, Scorpion Kicks. It wouldn’t be a proper scramble warm up without a welcomed interruption of Cowbell’s tardy tendencies.

    THANG

    The wind blows, the sun rises, and scramblers scramble. Thus we did through the pre-dawn-darkened streets of Old Mandeville at paces ranging from 8-9:00/mile.

    MARY

    Upon returning, the PAX moved to the park’s padded workout area to spread out a little ISI amongst the Mary. x15 Jack Knife Sit Ups, x10 100s, x15 JKSUs, x10 Scorpion Kicks, x15 JKSUs, Fire Hydrants, x15 JKSUs, L/R Lizard Pose stretches, Downward Dog, Child’s Pose .

    COT

    Count/Name With Friday’s all-nighter looming, and three of the 6 retarded participants present, Q threw out one last invite to the PAX. After all, as the 2019 Ragnar Trail shirt says, “It’s not crazy if we’re all doing it!”

    No takers…

    Thanks for coming out to push yourselves and each other, and for subjecting yourselves to QICs whims of physical torture!

  • Rinse and Repeat at the Foundry

    Made the standard introduction and disclaimer.

    Mosey to “second set” of trees. 

    Circled-up to Warm-up which consisted of: 

    Monkey humpers
    Grass grabbers 
    arm circles  
    Self love 
    Imperial  walkers

    Moseyed to first tree of the “second set” and lined up tree to tree. 

    Bear crawled to each tree of the “second set” – performed 5 merkins at each tree of the “second set” for a total of 6 sets of trees or 30 merkins.
    Plank and wait for the six. 
    Lunge walked back to the first tree of the “second set” – performed 15 squats at each tree
    Al gore and wait for the six. 

    RINSE AND REPEAT then…

    Moseyed to the track where we broke up into two columns and…

    Bataan death marched – 2 burpees for the caboose – for one lap around the track. End at the warm up section where we circled-up for freddy mercuries, lbc’s, flutter kicks.

    Another Bataan death march lap then big boy sit ups, American hammers and penguins at the warm-up area.

    One more death march lap then….

    5 monkey humpers to finish up. 

    Moseyed to the flag at 6:15 where we had count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for the opportunity to lead. 

    PAX: BRIEFS, UNDERTAKER, YA MOM AND DEM, BREADTICKS, BOO BOO, ABACUS, RUDY, TOOL, SHEETROCK, DIRTY DELL, SCREWTOP, GAINES, MMMBOP

  • To The Wall

    You’d think with Cowbell returning from the Virgin Islands and YHC returning from a beach trip in Panama City this weekend, that we wouldn’t need all the hats/gloves/tights today. And yet most of us – precluding Shooter, of course – did arrive to this morning’s 34º gloom with the above-mentioned winter accessories.

    But of course we warmed up quickly and began shedding the layers. Started things off with: good mornings, windmills, arm circles forward, arm circles backwards, air presses, SSHs, seal jacks, IWs, and hillbillies. (Ranging from 10x for the slowish ones to 20x for the faster ones.)

    Then, because YHC was having second thoughts about certain sections of my planned beatdown, we took a mosey around the perimeter of the trailhead to give me time to think. Once back, we finally dove in:

    Partner up at the head of the corridor: P1 will do burpee broad jumps while P2 runs the stairs and back to relieve P1. Journey across the courtyard and all the way back to the start.

    Second Partner Corridor Exercise: P1 does 4x lunges, 8x squats across, while P2 runs up stairs and back to relieve. Across and back again.

    Next, recovery walk over to the stage for some Balls To The Wall. YHC has probably only done BTTW once before, and had originally planned to do 60 seconds of it sprinkled a few times throughout the beatdown. That got shut down real quick after we recovered from our first minute.

    Stayed with that same section of the stage wall, this time for a People’s Chair with overhead air presses, increased the time to 75 seconds.

    After that, grab a partner for some Lazy Doras. Cowbell introduced this one to the Northshore PAX during his first F2 event, and it was no bueno. So YHC figured why not inflict it on the unsuspecting men this morning?

    • P1 10 merkins while P2 planks, swap until you’ve reached 100
    • P1 15 squats while P2 Al Gores, up to cumulative 150
    • P1 20 LBC’s, while P2 holds legs 6″ off ground, up to 200

    A slowesy back to the corridor for the combo sprints/peter parkers/parker peters that I’m so fond of, and then it was time for Mary: flutter kicks, Hello Dolly’s, and Rosalie’s to wrap it up.

    COT and Zoo prayed us out, with special intentions for his sister and her family, who lost their house to a fire last weekend. Lift them up this week as they deal with the loss.

    Thanks men for the spur to get out of bed on cold mornings like this one, and the opportunity to lead and get sharper!

  • I’m Really Late

    Short run to the front of Tulane for 20 of each of the following.

    • SSH
    • Arm Circles
    • Mountain Climbers
    • Peter Parkers
    • Imperial Walkers Squats

    Ran back over to the boxes at the park and split into 4 sets of partners. Each partners did shared two exercises and swapped whenever they got tired of when.

    • 50 Box Jumps/Shoulder Tap as the count
    • Jump Lunges/Merkins
    • Squats/Planks
    • Al Gores/Dry Docks

    Ran to the pull-up bars for more of the same with different excercises.

    • 50 Pull-ups/Jump Squats as the count
    • Jump Lunges/Merkins
    • Squats/Planks
    • Al Gores/Dry Docks

    Mosey to the green for some Mary. Did 20 of each of the following.

    • Cockroaches
    • LBC
    • J-Lo
    • V-Ups
    • Real Freddy Mercury

    Back to the fountain for the following.

    • RLS X 20
    • Dips X 20
    • LLS X 20
    • DIPS X 15

    Finally back to the flag for Name-o-Rama and COT.

  • I’m Late

    Jogged to the grass in front of the zoo for 20 each of the following

    • SSH
    • Smurf Jack
    • Imperial Walker Squat
    • Mountain Climbers
    • Peter Parkers

    Next we headed to the Audubon statue for a little Dora 1,2,3.

    • Burpees X 100
    • Jump Squats X 200
    • Little Baby Twists X 300

    Quick mosey to the pull-up bars and split into 5 groups.

    • 10 Pull-up count
    • Dry Docks
    • Jump Lunges
    • Plank
    • Low Country Crab

    Headed back to the pavilion for some DIPS

    • RLS X 20
    • Dips X 20
    • LLS X 20
    • Dips X 15
    • Box Jumps X 10

    Back to the flag to finish up with.

    • Russian Twist X 20
    • Crunchy Frog X 20

    Finished up COT and Name-o-Rama.