F3 New Orleans

Category: Backblasts

  • Mountain Music

    Conditions: 47 degrees, dry and WINDY

    First Sub 50 degrees post for this Q who came prepared. 

    Mosey to open green space for warmup 

    • SSH x 20 IC
    • Arm circles x 15 (front and back)
    • Windmill x 15
    • Hillbillies x 15
    • Grass grabbers x 15

    Jog to fountain mountain for a version of Burp Back Mountain with a variation of 2 rounds to the sounds of mountain themed music:

    Round 1 – with a partner, one back peddled up and ran forward down 5 times (decline by 1 on each switch) while other does burpees (50 total). By Exicon definition, it called for 100. Ouch.

    Round 2 – with a partner, bear crawl up and run down 2 times, while other does squats (150 total)

    Bench Work (near by):

    Right leg step ups x 15

    Left leg step ups x 15

    Dips x 20

    Box jumps X 15

    Decline merks x 13

    Mary (on Amphitheater stage):

    Dolly

    Flutter kicks

    LBC’s

    Freddie mercuries

    Dying cockroaches

    Penguin 

    Side Planks

    Jog / return to flag for Stretching & COT. 

    FNG EH’d by Kuch was named Da Pope by Da Parish. Da Pope was a QB at Slidell High so he will forever pay tribute to his rival. 

    Thanks for letting me lead for my second time and thanks for showing up!

  • Good to be Back, Men!

    For various reasons, YHC has been away from the gloomy streets of Old Mandeville, unable to post at the Scramble and the Marsh (YHC’s 2 favorite AOs) on a regular basis for the last 3 months. But today was different! YHC was excited to be back out ratting the streets with some of his runnin podnuhs. Here’s to hoping for more posts in the future.

    Here’s a LOOSE description of what went down and who was there to attest.

    Warmup: SSHs, BKs, HKs, Imperial Walker Squats, GMs.

    Thang: Mosey over to workout Equipment for 3 sets of Pull ups x 5, alternating w/ 10 squats.

    Mosey to Lakefront, stopping at each intersection for some exercises: Putins, Leg Raises, Crunchy Frogs, Merkins, Mountain Climbers, Peter Parkers, Al Gores, Chill Cut Planks. Then off to Rips for some up and over work before heading back to the Marsh to close out.

    Thanks to the always loquacious Bushwacker for praying us out!

    Good to be back out there in the gloom with you men. F3–Always pushing ahead, always pushing forward!

  • 5 Card Studs

    Conditions:  Dry, 48 degrees

    Warm-up:  Jog to the Rock Pile; SSH x 20; Peter Parkers x 20; Low Slow Squats x 20; Parker Peters x 20; Windmills x 10; Dying Cockroaches x 20; Arm Circles x 20; 8-count Body Builders x 12

    The Thang:

    Grab a Rock and Circle Up for a progression of Shoulder Presses, Curls, Rows, and Squats.  10 reps the first round, straight into 8 reps the 2nd round, then 6, 4, and 2.  No breaks to put down the rock.

    Take your rocks to the track for some Poker.

    Prior to the workout, the Bogé helped me strategically place a bench roughly 30 yards from the end line.  We divided up into 4 teams of 3.  One man bear crawled to the bench, retrieved a playing card from the deck and jogged back to his team, this continued until each team had a hand of 5 cards.  While one team member was bear crawling to get the next card, the other two team members performed 20 perfect merkins and planked.    

    5 Card Stud-ish – Each team was allowed to discard one card and draw again.  That way everyone got to bear crawl twice.  Each team could fold or play.  The penalty for folding was 10 burpees.  The penalty for playing and losing was 15 burpees.  Tua, Hand Grenada, and Scantron won the first hand with three of a kind (Jokers wild).  They shuffled the deck while the rest of us did burpees.

    5 Card Draw – Hand is dealt with bear crawls again.  This time rock chest presses in lieu of merkins.  As many as you can until the bear returns.  Each team was allowed to discard as many cards as they like, with a penalty of 5 eight count body builders for each discard.  Each team member ran to the bench, discarded, paid the penalty, drew to a full hand and ran back.  Same penalties for folding and losing.  Rudy, Tanner, and the Undertaker won with a straight. 

    Grab the rocks and head back to the rock pile and on to the flag for COT.

    NMM

    • Not sure that Marlin checked the weather.  He looked underdressed for temps in the 40s.  Looked like he had no more than 3 layers on. 
    • Scantron made up for Marlin’s lack of clothing. 
    • Kenna Brah was appropriately shamed for being late, but Marlin not so much.
    • I was 100% positive that Hand Grenada, Tua, and Scantron were going to stack the deck after their first victory.  I was ashamed of myself after seeing how bad their second hand was. 
    • I blame my mistrust of Hand Grenada on my raising.  Being from Arkansas, you develop a superiority complex and automatically think you’ve been cheated if someone from Mississippi beats you.  The fact that we are 49th in every meaningful ranking is ingrained in us from an early age and celebrated at every opportunity.  Hopefully time spent with Hand Grenada will chip away at this deep rooted prejudice. 
    • If you enjoyed the Round of Poker, go to the Mothership on Saturday.  It’s likely Rudy will steal my idea. 

  • Do I look like the kind of guy that can read a spreadsheet?

    In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.

    Mosey to some grass in the park for warmups.

    • SSH X30
    • AC’s X10 forward and reverse
    • GG’s X20
    • PP X20
    • PP X20
    • MC X20

    Line up and head to Row Bear station Indian style.

    • 4 Groups break up for burpees, plank jacks, squats and rows.
    • Burpees sets the pace. Rinse and repeat.

    Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.

    Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.

    Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.

    Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.

    We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.

    Count off, Name O Rama, Announcements, Intentions and SBOM.

    Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.

    Thanks for letting me lead.

  • The Freaking Exception (?)

    After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.

    On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.

    But first, on a muggy morning, we did a quick warmup on the track of

    • SSHx20
    • Arm Circlesx20
    • Mountain Climbersx20
    • IWx20
    • Self love OYO as we walked to the lanes of the track

    From there, the usual: 2 lines, Indian Run to the Foundry.

    When we arrived, 8 stations of Tabata, consisting of

    • Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
    • Upright rows 
    • seated dips
    • Squats 
    • Shoulder taps
    • Hanging crunches 
    • Plank + alternating arms up in the air
    • Burpees

    We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including

    • LBC’s
    • Doctor W’s
    • flutter kicks
    • something else

    We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch

  • The Scarlet Letter

    With Yankee’s threats to wear a reflective B during my next workout if I don’t finish this in time…

    7 Pax gathered the Tuesday before Thanksgiving for Tsunami.

    After a quick announcement we moseyed a warmup down St. Charles to Audubon place and then to the base of the Mountain for a warmup.

    SS Hop x 20

    Hillbilly x 20

    Self Love x 20

    Modified Peter Parker (with a Merkin in between) x 10

    Mountain Climber x 20

    Then to the base of the Mountain and partnered up for Catch Me If You Can:

    1 Pax: 5 hand release Merkins while the other Pax runs backwards, all the way to the Summit

    At the Summit a quick round of Mary including LBTs x 20 and Dying Cockroach x 20 while we with for the 6.

    Regrouped, we ran down the stairs and to the ROTC pull-up bars for a 3 station workout.

    Pullups x 10 (count, if you can’t do 10 the 3 second hand per pullup), Squats and Shoulder taps. Rinse and Repeat.

    Turn around for box jumps onto the small wall behind the bike racks x 10, then 20 decline merkins, then 10 more box jumps.

    Finally we ran to the base of the smaller mountain on Feret street where we did 5 burpees at each landing while running to the top.

    Our coupon from last week was still there so we had 7 Pax in a line on their backs passing the large cinder block back and forth with a cinder block lift in between.

    Finally we finished with 50 Rocky Balboa’s on the parking french fries and moseyed back to the flag for a COT.

  • Wonderful Way To Start A Month

    The Magnificent 7 took off and maintained a cruising pace of 8:30. Who could ask for a better morning! Cool temps, abundant sunshine, north breeze, low humidity and FRIENDS! Time flies when you discuss “life” with a running mate. One learns much about each other when we share the road together.

    Jose10K closed out the workout with a wonderful prayer. Then it was off for some coffee and bonding.

  • Burpees n Basketball: F3ull Court Press

    Pre-thang was interrupted so that YHC and Jose could retrieve a tool to adjust the basketball goals at the Marsh. Said errand was then interrupted by a damn deer to the side of the truck. Shooter’s been desperatly hunting for a buck all season long, and Bushwcker hits one without even trying!

    WARMORAMA

    The PAX got down to business with SSHs, Imperial Walkers, Hill Billies, Arm Circles, and Burpees (Speedy’s new favorite exercise).

    THANG

    Mosey west, with a stop or two for OYO 15 Burpees, 15 Big Boy Sit Ups, and 15 Squats. Upon arriving at the Marsh, PAX divided into 3 teams for 1 on 1 full-court basketball, while the “non-participating” team did a continuous stream of 30 Squats, 20 Big Boy Sit Ups, and 10 Burpees. The original plan of 1st team to 10 points wins, was truncated to 1st to 5 points…and eventually teams switch on each point (White men can’t shoot). With rotating uniforms of shirts vs skins, the pace was frenetic and frenzied.

    Highlights of the ballers’ delight included competent offensive skills of Shooter, Hammer, and Bird, YHC’s aggressive strategy checked by a jewel shot from Moby Dick, and much fewer Burpees than Speedy may have hoped for. Overall, fun was had by all, as well as a different cardio work out than the usual Lakefront beat down supplies.

    The mosey back to the flag turned into a race between teams, with some trying harder than others. As would be expected, Tank poured it on with gusto and grit, with QIC (Speedy) pushing right next to him. Upon arrival, assorted planks were done as Splice ran back to pick up the 6.

    COT

    Count/name/announce – Shooter prayed us out with accompaniment by The Scorpions courtesy of a passing motorist.

    Congratulations and a job well done to Speedy on his successful VQ! It was a pleasure and a terror all wrapped into one, and we look forward to more of the same from him going forward.

  • 7 Turkeys plucking at the Scramble!!

    Seven birds flew into the Scramble this Thanksgiving Morning, with the exception of one advanced bird cruising in on a GIANT ready to pluck through the streets of our beautiful home of Mandeville.. Let’s keep it simple and sweet like pecan pie!!!!

    warmup

    All IC 15 SSH, Toe Touches, Windmills, Scorpion kicks, Left/Right groin stretch and the Butterfly stretch..

    thang

    PAX broke into various pace sets as YHC took the road with a returning Butt Splice to catch-up with a brother not seen in awhile..
    Returned to the AO with few to spare and gave the Wacker his touch on Core before off to filling the stomach with all the goodness this day brings.. IC 15 LBCs, Flutter kicks and Hello Dollies..

    count, announce, intentions for others and reflections of the many blessings we all have including the F3 Brotherhood.. COT

    Big thanks to Splice for closing us in Prayer before heading to the House, Waffle House that is for a little F2 before returning Home to get the day going!!

    Appreciate all you Turkeys who chose to get out the roust this Gloom and join me!!

    Wishing you all a wonderful and enjoyable day!!

    Till the next Gloom 👊🏻💪🏻✌🏻!!!

  • Swingers Style Football

    “The only place success comes before work is in the dictionary.” –Vince Lombardi

    Cool and crisp morning a few Saturdays ago at The Muscleship, perfect conditions for a beatdown.  Six men posted, ready to get better.  T-claps to SOGO for getting in a pre-run w/weighted vest beforehand…#beast!  Lots of good football being played the past few week in South LA, minus the Falcons game, so YHC decided to repurpose a football themed Chamber workout from a month ago.  The extra 15 min allowed for some tweaks and lagniappe.  Thanks to quick google search, we had a list of motivational quotes from coaches and players that would hopefully keep things in high gear throughout the game. 

    Warmup:  Started with an impromptu mosey near the shoreline of the Big Lake, including a landmine run through duck poop alley, then circled up in front of NOMA for SSH, AC, IW, LSS, WM, and one or two more.      

    The Game:  We grabbed some half-sized cinder blocks (20lbs) and made our way to the field where two rows of cones approx. 25yds apart.  The game plan called for (4) 5 min quarters, partnering up with a different PAX each time….a swingers party if you will.  PAX #1 stays at the line doing one stationary exercise while PAX #2 does moving exercise to the cones and back.  Flip flop for the full five min quarter with focus on using good form and digging deep the whole time.  Strive to do more than just go through the motions, something we may all be guilty of from time to time.  But first, another Lombardi quote… 

    “There is only one way to succeed in anything…and that is to give it everything.” –Vince Lombardi

    1st Quarter: PAX #1 – Lunge walk w/block to cone then run back, PAX #2 merkins till fatigue – then hold plank.  Flip flop 5 min.

    “Stay focused. Your start does not determine how you’re going to finish.” – Herm Edwards

    2nd Quarter: PAX#1 – Tricep extetension w/block,  PAX #2 – crab walk and run back.  Flip flop 5 min.

    “Nobody who ever gave his best regretted it.” — George S. Halas

    Halftime: Mosey over to the Big Lake ledge for RLSU x20, Dips x15 (requested by Gabrielle), LLSU x20, Ledge Crunches x20.  Mosey to the Singing Oak for some round robin Mary led by Gabrielle, Thumb War, and Tanner, maybe?  Then an Indian Run around the rest of the track finishing up near the cones.  

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” –Joe Burrow

    3rd Quarter: PAX #1 – Curl Press w/block, PAX #2 Side lunge there and back.  Flip flop 5 min.

    “Success isn’t owned, it’s leased. And rent is due every day.” –J.J. Watt

    4th Quarter: PAX #1 – Standing bench press/block ext….audible called halfway to kettle bell swings, PAX #2 – Bear crawl there and run back.  Flip flop 5 min. 

    “You cannot make progress with excuses.” –Cam Newton….followed by some chatter from the PAX about our favorite Panthers player.    

    Overtime (w/added Iron Pax flashbacks for good measure): PAX #1 – Thrusters!!! w/block, PAX#2 – Backpedal, 3 burpees, run rack.  Flip flop 5 min. 

    “Success isn’t measured by money or power or social rank. Success is measured by your discipline and inner peace.”  –Mike Ditka

    Squeezed in a minute of stretching followed by COT and prayer. YHC mentioned that he didn’t play football growing up but has developed an appreciation for the game and enjoys seeing the hard work unfold on the field by the players and coaches alike. The level of dedication put in is admirable, something we can strive to do in our own lives with work, family, fitness, etc.

    Reconvened for coffeteria at our favorite caffeinating hole with our Mothership buddies. 

    Tool