F3 New Orleans

Category: Backblasts

  • Running in Circles

    Maverick put such a whuppin’ on our upper bodies yesterday at the Gipper that YHC had preordained there’d be no burpees, no merkins, and no pull-ups at the (post) Scramble this morning.

    We began with one the slowest warmoramas YHC has led, and I’ve led some pretty slow ones. Good Mornings, at an excruciatingly sluggish pace, followed by windmills, toe touches, IW’s, and lunges, all x12 IC for Mackenzie’s birthday. Happy birthday, Mackenzie, whoever you are.

    Finally, time to mosey. Traditional route plus some – after Sunset Point we doubled back to hit the Hermitage loop for a second time, bumping our mileage up to an even 4.

    Things went south at about this point, when Akbar went AWOL, which in turn sent Shooter running in circles, which in turn had the rest of the PAX performing exactly 127 LBC’s. This, along with some overly-chatty announcements, sent us over on time by about six full minutes. Luckily, Turtle was not present to note my disrespect of the time.

    Soon-to-be-retired Garfield prayed us out and the PAX scattered like the wind. Thanks men for getting me out there today, some mornings are tougher than others, and I’m incredibly thankful I have you guys to hold me accountable.

  • Two for the Price of One

    Danger Zone 11/4

    YHC was not at the latest running of the Danger Zone on Monday. No one was at the latest running of the Danger Zone other than Hawg. Hawg did many dynamic stretches. He sprinted 5 times. No one was injured. His legs were sore the following day. Hawg will continue to sprint 5 times every Monday morning at the City Park Track in preparation for the 2049 Boston Marathon. Join him at your own risk.

    Wally Run 11/7

    Six men came out for the Wally Run on this delightful fall morning. In an attempt to establish a standard route, Rev Sox led the men on the same course as the first three Wally Runs.

    Following the disclaimer, the Pax ran around Pontiff to the park exit opposite of the imaginary flag (where are all the flags lately?). The Pax ran the two mile lap around the big houses in Metairie while engaging in profound conversations. Mambi truly missed out this morning.

    The Pax finished the lap around Pontiff at our return, and we ran a 2nd lap around the park for a 4 mile run in total. The Pax ended with stretching and the discovery that YHC knows nothing about stretching.

    Count Off, Name O Rama, Announcements, Prayer

    -Rev Sox

  • Fog

    It was foggy in the gloom, so foggy that YHC can’t remember diddly of the PAX did, other than kettle bell tossing.  But it was a GREAT Beatdown.

  • Great Idea – Let’s Bear Crawl up Roosevelt Mall!

    Nice fall weather greeted 12 PAX for the beatdown at the Foundry. When the blackberry beeped signaling 5:30am, YHC issued the disclaimer and off we went.

    We started with a short mosey to the round-a-bout for high-knees, and carioca left and carioca right around the neutral ground. PAX circled up in the grass area of the neutral ground for warm-ups including SSH x 18, Imperial Walkers x 18, Windmills x 14, Arm Circles, Grass Grabbers x 14, and Self-love.

    Thang 1 – YHC wanted to do something that had not been done before at the Foundry so we decided to incorporate bear crawls up Roosevelt Mall to the new Louisiana Children’s Museum. We met at the light post near the flag and PAX would alternate bear crawl and sprint between each of the 15 light posts from the flag to the Louisiana Children’s Museum. At each light post, each PAX does 10 Monkey Humpers. We did have to watch out for land mines when bear crawling – sorry @Dirty Dell.

    Thang 2 – PAX circled up near the benches by the Louisiana Children’s Museum for 1 minute AMRAP of the following exercises, alternating Mary and other. Dips, LBC’s, Incline Merkins, Flutter kicks, Step-ups, Freddie Mercury’s, Decline Merkins, and Plank.

    Thang 3 – With about 10 minutes to get back to the flag we started from the far end of Roosevelt Mall and alternated lunge walk and sprint between each of the 15 light posts up Roosevelt Mall. At each light post, each PAX does 10 Merkins. We got through about 10 light posts and sprinted back to the flag for 6:15.

    PAX circled up for count-off, name-o-rama, intentions, and closing prayer to Sky Q – I am grateful for the support of F3 Nation and the opportunity to lead. @High Rise – thanks for the heads up on the Q this week as I had not checked the Q sheet.

  • Slow and Low that is the Tempo… on the River

    It was a beautiful Sunday morning where 5 PAX, equipped with an extra hour of sleep from falling back, gathered for a classic Sweaty Bells workout on the bustling banks of the Mississippi River. The standard disclaimer was given, and the following warm up commenced in cadence:

    SSHx20, Windmillsx15, Grass Grabbersx10, Arm Circles Forward/Backwardx5

    Halos x10 each direction, Figure8s x10 each direction, KettleBell Swingsx10

    The PAX then slow moseyed to the base of the hill for 15s with Thrusters on one side and Low Slow Squats on the other using kettlebells for each exercise, and the bell was suitcase carried over the hill alternating arms each time. 15s is a cousin to 11s! 

    Next up the PAX performed the following in a very slow cadence to maximize the burn:

    SIngle arm curls x 10 each arm

    Single arm tricep extensions x 10 each arm

    Rows x 10 each side

    Standard Curls x 15

    We ended the workout with a round of MARY in cadence:

    Penguins x 20

    Gabby Wipers x 10

    LBCs x 20

    Count off, Nameorama, announcements, and intentions were given, and the workout ended with a prayer.  It is always an honor to lead this group of men in a workout!

  • Nacho Libre & The Bandana-Free Bandit

    Two notable occurrences right outta the gate at Granny’s this morning: Nacho posted for the first time in aeons, and Cowbell posted naked.  Well, not technically naked, but in his mind I’m sure it felt that way.  In his four years of F3, this was his virgin sans-bandana post.  It’s like Haley’s Comet, you’ve gotta wait another 75 years to see it again.

    Warmorama: Seal jacks, toe touches, SSH, good mornings, IW’s, all at or around 20x IC.  And then the warmorama kinda morphed into a quick COP: mountain climbers, shoulder taps, peter parkers, all 15x IC, followed by 15 merkins OYO.  

    Mosey over the river and through the woods to the tunnel for a simple but miserable routine (welcome back, Nacho!): 10 burpees, 10 squats, 10 big boys, 10 merkins.  Run down through tunnel and up to the other side, 9 burps, 9 squats, 9 big boys, 9 merkins.   Back and forth and back and forth, descending until completed.  That put us on the opposite side of the Florida, so we did a nice long run of Lt. Dan’s back across.  Pelican asked why it was called Lt Dans, and I explained the reasoning (afterwards, you “ain’t got no legs”).  But, Pelican countered, at the end of the movie, Lt. Dan has magic legs.  Hmm… YHC didn’t know how to respond to that….

    Mosey back to the flag with time enough for 30x IC LBC’s, and then Chewy prayed us out, reminding us to be thankful for our good health.  T-claps to Nacho for the return post (aka kotter), hope to see you back out again this week.  Thanks men for the chance to lead, appreciate you guys helping to keep me strong and sharp!

  • Saturday morning plyo

    On the eve of what turned out to be a surprisingly strong tropical depression, YHC was looking at the weather forecast for Saturday morning and decided to change things up and keep the pax under the peristyle in an attempt to stay relatively dry.

    Waking up YHC was surprised to find the rain was not as bad as expected, but still drizzly and windy, with storm debris all throughout the streets.  The day started with a bit of adversity as YHC’s route to City park was redirected due to a large tree that had overturned during the night forcing a major detour.  This led to YHC arriving to the Peristyle at 6:35.  T-claps to Shorty for stepping up and leading the pax in some warmup to get things going.   

    We moved from the great lawn over to the peristyle to finish up the warmup of shoulder taps, arm circles, and windmills.  

    Thang 1 

    • Start with burpee/1 merkin and then broad jump.  Burpee/2 merkins/broad jump, Burpee/3 merkins/broad jump……Burpee/10 merkins/ broad jump
    • Now do another round but start at 10 merkins and work down to 1

    With everyone’s heart rate up we moved to to the main event – YHC‘s best impersonation of Tony Horton for a P90x style plyometric workout. 

    Thang 2

    30 seconds each exercise AMRAP

    • jump squats 
    • Run stance squat jumps (4 squats with a jump turn in 4th squat)
    • Jump squat turns (jump squat with turn backwards and then frontwards)
    • Smurf jacks
    • Squat reach jump (Squat and touch ground then jump)
    • Jump knee tucks
    • Bonnie Blairs
    • Twist combo
    • Leapfrog squats (in squat position, 2 jumps forward and 2 back)
    • Bobby Hurleys 
    • Low squat jump turns
    • Hot foot (Jump on one foot) -30 second each leg

    Rinse and repeat entire circuit

    Thang 3

    Chest/tricep (2 rounds)

    • Angle grinders x 20 IC
    • Diamond merkins x 15 IC
    • Shoulder taps x 20 IC
    • Backward plank (60 seconds)

    Finished with a merkin ring of fire

    COT where we welcomed FNG I-heart, gave thanks for good health and fortunes and said a prayer for those in need.  

    Thanks for the opportunity to lead and SYITG!

  • Hold It

    Mondays up in the Chilly Gentilly are strong.

    YHC had the opportunity to Q at the Renaissance the day before, which is a great AO to workshop new ideas. Today we got to tighten it up.

    WARM UP –
    x10 Arm Circle
    x10 Reverse AC
    x10 Abe Vigoda
    x15 Side Straddle Hops
    x10 Parker Peter
    x10 Peter Parker
    Mosey to Elysian Fields – Indian run to end.
    x20 SSH

    THE GRIND –
    Adaptation of the 4 corners
    Goal is to do two rounds of one movement with a paired static hold. At each corner. Bringing with you a reminder of the previous corner, to compound the pain.

    First Corner –
    Circle Up. All hold plank position. One pax member starts off – 10 merkins – then next starts on his completion. All hold plank till circle is complete. Clockwise. Yup, hold it. We had a bigger group so short recovery upon completion of each circle throughout workout was decreed. Do two rounds. Run to next corner (approx 100 yards)

    Second Corner –
    Circle up. Plank. Reduced value of 5 merkins. Complete circle. One Round. Move to your six. 20 LBCs per pax, complete the circle. Doesn’t matter how you do hold it, but feet may not touch the ground. Just hold it… 2 rounds. Run to Next Corner.

    Third Corner –
    Circle Up. Plank. 5 Merkins, complete circle. On six. 10 LBCs, complete circle. Back to Feet for next movment. All hold trees (al gore) while each pax cranks out 20 squats. Seriously. Hold it! 2 rounds. Immediately sprint the distance to last corner.

    Fourth Corner –
    Circle up. 5 of each movement while all hold matching static movement. Complete then run back to starting point for stretching.

    I’d like to work out the kinks on this one a little better so we could push through with enough time to go back down. It would be a good – solid – 45 minute plan for any Q. Either way, playing with the numbers a bit at each point is all it would take… For any interested to borrow.

    As a note, what YHC likes about this type of workout is it is F2 conducive. As others have noted about the Stomp, doing a sustained exercise with opportunity to banter is always a good one to solidify the community and accountability.

    As always, thanks for letting me lead. Thanks for the accountability to kick the week off right.

  • Sunday Funday

    Nov 3 2019

    Once again the Renaissance crew gathered in the gloom.

    T-claps to Heisenberg who first appeared as a small dot at the entrance to the park, having rucked for an hour before the meet. Our small but dedicated group circled up and got to it.

    WARM UP –
    I’m calling this the “Tour Guide” – YHC led pax on a 15ish minute run through the scenic portion of City Park that F3 nation rarely visits. Kept the mosey strong with a halfway intermission of box jumps and inclined merkins. Ultimately made our way to practice track.

    THE MEAT –
    An improvised four corners.
    First corner – All pax circle up, hold plank while each pax completes 10 merkins, counter clockwise, complete the circle. Two rounds.
    Run half lap of track (200 m) listen to pax debate the definition of a “corner” as you pass two.
    Second Corner – Again circle up. Again plank, again merkins @10, one round. Then on six for LBCs. 20 LBCs per pax member while all hold legs at 6in above ground or in LBC ready position. Whatever you do don’t let feet touch the ground. 2 rounds. Up for another half lap. Again, the “definition” of a “corner” sounds like a hot topic. Pass all the Army guys in their matching outfits (which were clean, unsweaty, and had no signs of workout) who were pointing and jealous of our F3 K9 pax member, DJ Diver, who had his vest and was blasting sweet tunes for all.
    Third Corner – Again circle up. Again plank, again merkins @ 10, one round. On six, one round 20 LBCs. Up to feet, next movement. 30 squats per pax while rest hold trees (Al Gore). Two rounds.

    Time became a factor and it is a poor Sunday Q who forgets our finishing burner… The one and only, Sunday Mornings.

    THE POTATOES –
    Run/Mosey to back of NOMA. 5 sets OYO
    one set =
    Assume the people’s chair, do 10 air presses
    Down to merk position for 5 donkey kicks
    Then Balls to wall, do one hand stand press, or count to 10
    rinse/repeat

    Side note –

    As YHC takes more opportunities to Q I’ve noticed that the best compliment a Q can receive is grumblings and doubt from the peanut gallery. It means we’re getting somewhere, and the pax is getting what we all pay for – The Push. Have you ever complained when you’re working out on your own? Absolutely not. Because you just speak to management (yourself) and stop. The reward of F3 is we push and get pushed to a point we would not typically take ourselves. Getting comfortable being uncomfortable. That’s where the growth happens. Everyone of those complaints turn in to victories at coffeteria once it’s all over.

    I don’t know how I started coming to Sundays… It might have been Catfish. But I’ve got to tell you. They are now one of my favorites. When it seems there is absolutely no reason to keep a commitment, even to yourself, and every reason to let off the gas… It might be the most important moment to keep it.

    Thanks for letting me lead

  • Double Stuffed at the Gipper

    It was a dark and stormy morning… Considering those conditions, and it being mid-week, YHC glad to see such a strong turn out of 11. To our good fortune, the rain broke (for a bit). A few PAX did their usual Pre-Thang mile run, then we circled up.

    Warm Ups: Good Mornings, Toe Touches, Imperial Walkers, Hill Billies, Arm Circles.

    The Thang:

    Pax mosied over to the court house parking lot and did “Ascending Curb Crawls.” OYO, PAX Bear crawled to other side, turned & placed feet on curb and completed 1 derkin, crawled back and completed 2 derkins, and continued to 13. Moans and groans were heard almost immediately, and YHC took mental note as one of the PAX mentioned that on another occasion, the routine was done as “Descending” Curb Crawls, where merkins would decrease instead of increase.

    Next PAX mosied over to the parking garage where we partnered up and completed a modified “Burp Back Mountain.” Partner 1 proceeded to run backwards 1/2 way up the garage ramp and sprint forward back down, while partner 2 performed burpees. Partners continue to flapjack until 50 (modified from 100) total burpees were completed.

    Next PAX mosied to the front steps of the courthouse. OYO, PAX did merkins up the courthouse steps, did 5 Rocky Balboa’s at the top, and ran down the ramp around to the beginning. Pax Repeated 4 times changing the exercise up the steps each time. (1. Merkins, 2. Bunny Hops, 3. Squats, 4. Freak Nasties).

    (Began to rain)

    Next PAX did the “Burpee 1/2 Mile” (Modified from “Burpee Mile”). Total of 24 Burpees, 1/2 Mile. Pax did 6 Burpees, ran 1/4 mile x 2.

    At this point, one of the PAX feeling a bit sluggish confessed his Oreo habit, and soon others admitted some of their own indulgences.

    Finally, PAX mosied back to the flag to do some MARY under the pavillion out of the rain.

    Count O Name O.

    Shooter prayed us out.

    Later in the day, YHC was glad to get a text from an F3 Brother giving some kudos on the beatdown, saying the combination of burpees and bear crawls made the work out brutal, but that he liked it. Glad to hear someone got their money’s worth and was challenged, as YHC is usually behind in the game.

    Thanks Guys for letting me lead!