F3 New Orleans

Category: Backblasts

  • I Simply Must Go (Baby, Its Cold Outside)

    Not every man would wake up before 5am on what may be the coldest day of the year to stay on mission. Five PAX braved the early morning, pressing on towards the goal to win the prize (Phil 3:14). This is their story.

    We begin with a quick run over to the Gazebo in the center of the park for a warm up. Seems that the area in question is fenced off for the upcoming Christmas lighting display.

    Whoops.

    As I was saying, we begin with a quick run over to the Clock Tower near the road for a warm up.

    Warmup

    Side Straddle Hop x 10

    Peter Parker x 10

    Parker Peter x 10

    Smurf Jacks x 15

    Merkins x 10

    LBC x 20

    Bonnie Blairs x 10

    Mission I

    We began by alternating Bear Crawl (10 “steps”) and Lunge Walk (10 steps) across the soccer field to the running track. Upon completing the Bear Crawl/Lunge Walk, the PAX had a longer mosey on the outside running track to the West Napoleon exercise area. Along the way, we stopped to smell the roses (Roses = Burpees, Merkins, American Hammer, Big Boy Sit Ups).

    Mission II

    Once we arrived at the West Napoleon exercise area, the PAX were treated to alternating Pull Ups, Curls, Box Jumps, Big Boy Sit Ups and Chest Press (Curls & Chest press brought to you by cinder blocks liberated from behind the water pump wall at Pontiff). Three rounds on the circuit, pace set by Pull Ups, and a run back to the flag.

    Closing Ceremony

    Count Off, Name-o-rama, Announcements, Prayer Requests, Icy Ball O Man.

    In the end, did we break any new ground? In terms of creativity, not so much. But I’m proud to say each lionhearted man there today in 33° conditions earned the coveted John M. “Jack” Frost Award for Courage Under Cold Weather.

    Of course, the plaque for those “missing in action” today can be found in the Popeyes’s north side ladies room, right next to the feminine hygene products dispenser. Perhaps if you go in there to check it out, you’ll run into one of the handful of elderly ladies we saw on the track this morning while you were sleeping.

  • Braving the elements (Tuesday edition)


    Despite a welcoming and motivational Mumblechatter preblast, only four brave, badass souls braved the chilly, windy conditions for Tsunami.  

    After a brief disclaimer and glance around for late arrivals, we moseyed across St Charles and up into the sheltering embrace of Wolfpack Mountain. 

    Warm up (undercover), in cadence:  

    • SSH x15
    • Imperial Walkers x15
    • Squats x15
    • Merkins x15
    • Peter Parker’s x15

    Mosey across Freret to the ROTC pull-up bars for come circuit work: 

    3 small groups (2-1-1):

    5 pull ups, while others do plank jacks and jump squats 

    3 rounds 

    Mosey further into Tulane and to the edge of the Quad:

    Pair up for some Dora: 

    While partner 1 runs the length of the quad, partner 2 does exercises:

    • 50 derkins
    • 100 dips
    • 150 power ups
    • 100 dips
    • 50 derkins

    Next a long, meandering mosey to Willow and down Calhoun…several wrong turns while trapped among the dorms on the part of YHC added some distance.

    Finally back on track and over to little WPM. 

    Up the stairs to the top floor for some merkins and mary

    • Freddy Mercury x30
    • Flutters x30
    • Diamonds x20
    • Stagger merkin (L/R) x20
    • Dolly x30
    • Dying cockroach x30
    • Widearms x20

    Back to base, with a few minutes to spare so we did 15 burpees for good measure (and while waiting for Nip/Tuck, who was gingerly finishing having just returned from several weeks out with a banged up Achilles.)  Missing a few of the Tsunami regulars, but it was great having Nip/Tuck back from the DL and hope today didn’t deliver any set-backs to recovery.

    All in, we ran 3.25miles, did 100+ merkins and 100+ squats/variants, and put a solid down painment on the day. 

    Quick COT and an offer of thanks for our health and many blessings in life.

    Until next time, 

    Mariah

    Xo

    We did this shit

  • Weather Change

    Unfortunately Tool was unable to Q this morning and was a late scratch. And whenever there is a need for a Q somehow I seem to be the guy to do it. I usually welcome it as a challenge and I had never been Q for a Stomp before. So 11 lunatics joined me for a brisk morning run with a lovely breeze.

    Disclaimer was given. I chose to do something radical and gave the instruction to run 20 minutes out and 20 minutes back. The wind was mostly at our backs on the way out which allowed for a lovely run. Unfortunately the wind in face on the way back with some occasionally strong gusts made for an interesting challenge. However as you would expect all PAX powered through. I am typically among the slow runners so upon my return to the flag Belloq took the lead and had the PAX performing some 8 count absolutions which is always a crowd pleaser. Once the 6 returned a quick round of Mary was done. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man.

    Lately with Thanksgiving nearing my M has been challenging the 2.0s and me to come up with something we are thankful for everyday. I challenged the PAX to do the same since despite whatever trials and tribulations we or any family may be experiencing in life we have so much to be thankful for. Looking forward to the next Q (which will be tomorrow).

  • The Day After the Tigers Defeated the Crimson Tide in Tuscaloosa – LSU 46 Alabama 41

    JV, Yankee, 86, Douille, and Mudbug joined YHC on a beautiful Sunday morning, the day after the Tigers defeated the Crimson Tide in Tuscaloosa.

    Fun Fact on the Tigers scoring 46 points on Bama

    1 – Most allowed by Alabama in Saban Era.

    2 – Most scored by LSU against Alabama in series history.

    I hope you are reading this War Eagle. “FORTY” six points!!! You’re welcome.

    The PAX circled up by one of the sideline of the soccer field and did the following warm-ups in cadence: self love x 10, windmills x 10, hill billies x 20, SSH x 20. The PAX then ran a lap around the soccer field and ended with more warm ups with the kettle bells: figure 8 between the legs x 10 in each direction OYO, halo x 10 in each direction OYO, shoulder presses x 10 IC, slow low squats x 10 IC.

    Round 1

    1. Each PAX did 100 kettle bell swings, then ran a lap around the soccer field.
    2. 100 chest presses, then ran a lap around the soccer field.
    3. 100 American Hammers, then ran a lap around the soccer field.

    The catch is whenever the PAX has to stop within the 100 reps for rest, he must runs from one end of the soccer field to the other side and back before continuing with his reps.

    Round 2

    1. 100 air squats, then ran a lap around the soccer field.
    2. 100 curls, then ran a lap around the field.
    3. 100 hello dolly, then ran a lap around the field.

    Same as round 1 about the run if the PAX has to stop within the 100 reps.

    Mary

    86 led with some V-ups and Douille led with modified Russian Twists

    COT – always an honor and grateful to lead. Thank You for pushing me on a regular basis.

    SYITG

    King Kong

  • Happy Veterans Day 11/11/19

    17 other PAX joined YHC on this sunny, clear Veterans Day at 60 degrees for a Skinny beatdown. YHC couldn’t ask for a better day. We moseyed to the band stand with the following warmups in cadence: forward arm circles x 10, backward arm circles x 10 (thank goodness Seaman was not present), windmills x 10, SSHs x 20, Imperial Walkers x 20, and MC x 20.

    The PAX then moseyed through the Oak Alley toward the running track. However, everyone stopped at every other light post in the alley and did 3 burpees. In total, each PAX did 9 burpees before arriving to the track. Everyone then jogged across Magazine Street toward the main entrance of Audubon Zoo on Magazine Street. PAX stopped at the 2nd light post. Everyone completed the BLIMPS starting at the first light post with 5 burpees, next post with 10 lunges, following post with 15 Imperial Walkers… 20 merkins…. 25 plankjacks, and 30 squats. Then ran toward the statue in front of the Zoo for some DORA 1, 2, 3.

    DORA 1, 2, 3

    Partnered up. While one PAX was doing the exercises, the other PAX ran the loop and back.

    100 – box jumps

    200 – LBCs

    300 – Plankjacks

    After the completion of DORA, the PAX moseyed to the grass field in front of Audubon Zoo for some Suicide Drills

    Suicide Drills (each cone is about 20 yards apart)

    Round 1 – sprint to the first cone and back for 10 hand-release merkins, sprint to the 2nd cone and back for 10 hand-release merkins, and sprint to the third (last cone) and back for 10 last hand-release merkins. Total = 30 merkins with about 240 yards of sprinting.

    Round 2 – same as round 1 except the exercise was big boy sit-ups.

    Round 3 – just a plain full speed sprint from one end of the field to the other end.

    Quick Round of Mary in Cadence

    flutterkicks x 20

    hello dolly x 20

    Moseyed back to the flag for COT – we had one FNG ,who is an electrician. So we named him Shocker thanks to Angie’s List. I am always grateful to have the opportunity to lead and workout with the PAX. Thank You and Happy Veterans Day.

    SYITG

    King Kong

  • 11 11 11 and Saban what?

    Veterans Day occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918 that signaled the end of World War I, known as Armistice Day.

    It had been a few weeks (50+) since I had last Q’d a workout and yes my Q skills were a little rusty.  I saw some new faces and some old ones.  After the disclaimer we mosey’d toward the rock pile stopping for 11 burpees on the way.

    Circle Up for the Warm UP

    S – ide Straddle Hops – IC 11

    A – rm Circles – IC 11

    B – onnie Blairs – IC 11

    A – merican Hammer IC 11

    N – olan Ryan -IC 11

    S – murf jacks – IC 11

    U – p downs  IC 11

    C – opper head squats – IC 11

    K – nerkin IC UD

    S – eal jacks I C 11

    11 Burpees OYO

    We then moved to the tree line.  Trees were larger and further apart than I remembered.

    11’s – on the tree lines starting with 1 Merkin and 10 Squats

    Then to the rock pile to retrieve a rock or block depending on personal preference. 

    The movements were done in cadence

    Rock Curls on our knees 22

    Rock Squats – 11
    Elf on the Shelf – 11 each leg

    Rock up – flutter kicks – 22ish

    Chest press – 22

    Curls – 10 IC

    11 burpees OYO

    Mosey back to the flag for some Mary

    High plank Peter Parkers – IC 11

    Low plank Peter Parkers – IC 11

    LBC – IC 22

    Pretzel Crunch – IC 11 each leg

    High plank Parker Peter – IC 11

    Low Plank Parker Peter – IC 1

    Real Freddie Mercuries – IC

    Last round Burpees 11 OYO

    Count off, name-a-rama, announcements, intentions (Marlon’s friend and all Veterans), Prayer

    Thanks for letting me lead. 

    Almost forgot War Eagle paid is bet to Tua in the form of a 100 yard bear crawl. We wish we had a camera.

  • I Believe In Miracles…

    A beautiful, clear morning with a slight chill in the air…a harbinger of the great day to come…Pre-thang got started at the usual time of 6:10. Only YHC and Zoolander, who arrived decked out in his cat burgler outfit, which he frequently dons once the weather turns. Always great to spend 2 miles catching up with Zoo…

    Upon our return, the rest of the PAX had arrived, and we started warmups…

    Descending burpee sets, beginning with 9 reps, going down to 2. In between, Sets of SSH, IW, Butt Kicks, and High Knees in cadence x 11.

    We then moseyed to the Gazebo, where we “enjoyed” 4 quarters of 11s.

    1st Quarter: Derkins/Bear Crawl/Jump Squats

    2nd Quarter: Freak Nastys/Run Backwards/Mountain Climbers

    3rd Quarter: Box Jumps/”Slider Mans” –Basically, Spider Walks/Merkins

    4th Quarter: “I Don’t Remembers” –I don’t recall /Sprints/Shoulder Taps

    The backwards run allowed our hands to thaw from the cold dew after the 1st quarter, just in time to refreeze them for Slider Mans after the half…

    We then moseyed back to base camp for some Mary, where we did American Hammers, Freddie Mercurys, Flutter Kicks, and Little Manny Crunches (We miss you Manny!) x 11. That left just enough time for a 44 second plank hold.

    For those keeping score, everything added up to 44 (even the burpees). 2 reasons: YHC’s age, but more importantly, the number of points YHC predicted LSU would score vs. Alabama. (The PAX can attest I made this prediction at the end.) Unfortunately, I was wrong. LSU put up 46!

    We then relocated to Book and Bean for F2. Most enjoyed coffee, but Zoolander and YHC enjoyed Hot Chocolate (the drink, not the band…but the band is awesome, too.) All in all, I would say Everyone’s a Winner…

  • 7 Of Diamonds Redux

    6 Pax Gathered for the second running of the Tsunami 7 of Diamonds

    A quick disclaimer about not being a personal trainer and we were off to the circle of power for a brief warmup:

    Sidestraddle Hops x 20, Hillbillies x 20, Mountain Climbers x 20

    Then a run to the Tulane quad for a true 7 of diamonds:

    At each corner of the quad:

    7 burpees

    14 Murkins

    21 Tin Snips

    28 Squats

    21 Tin Snips

    14 Murkins

    7 Burpees

    86 and El Wire lead a circle of Mary

    Run Back to the Flag

    Count off and prayer.

  • Making It Up as We Go Along

    After checking that at least one other man would show, YHC picked up the still unclaimed Q for the Marsh before heading off to bed. Head to pillow, the 1st and last line of thought before plummeting into restful oblivion was of secreted cinder blocks!

    WARMORAMA

    all IC x13 (for Mackenzie’s sister and to best Steve by 1):

    Imperial Walkers

    Abe Vigodas

    Toe Touches

    Fire Hydrants

    Scporpin Kicks

    THANG

    Partner up at the baseline. 4 rounds, with each partner getting a chance at each core exercise – while P2 runs a suicide: LBCs, Freddy Mercury’s, Flutter Kicks, 100s

    Long-Distance 11s:

    Starting at the intersection of Lamarque and Livingston, 10 cinder block man makers, run to intesection of Livingston and Marigny for 1 3-count Mountain Climbers. 9-2, 8-3, etc.

    COT

    Count, Name, and Garfield lead us out invoking blessings on all things important to the PAX.

    Thanks for following this pied piper without a plan or a road map! It’s good to know we always leave better than we arrive.

  • The 300….almost

    12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.

    warmup

    • Arm circles x 15 each arm
    • shoulder taps x 20
    • Ricky balboa in squat position x 20
    • Hillbillies x 15
    • Self love x 15

    Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.

    After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.

    Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.

    • Cone 1 – 75 wide grip merkins, partner does 10 burpees and then switch
    • Cone 2 – 75 big boy sit-ups, partner does 10 burpees and then switch
    • Cone 3 – 75 Carolina dry docks , partner does 10 burpees and then switch
    • Cone 4 – 75 LBC, partner does 10 burpees and then switch

    Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.

    Finished off with the COT and intentions.