F3 New Orleans

Category: Backblasts

  • Great > Good

    “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

    A victorious weekend of football on 10/12 & 10/13 made for lots of happy PAX this past Monday morning at The Chamber. The Saints pounced the Jaguars, LSU took a rather large bite out of the Gators, and Tulane rolled over The Huskies….great motivation to start the week off with a bang. YHC felt a football themed workout would only be fitting. The goal was to use good form and really push through….do more than just go through the motions, something many of us can often be guilty off. Ten PAX posted, surprisingly not the hangover rate one may expect after such a weekend. Here’s what we did:

    Warmup: Capri Lap around the parking lot, dodging some unusual early morning traffic, followed by a quick COP with SSH x42 (LSU points/score), IW x13 (Saints), and headed to the curb for Rocky Balboas x49 ea leg (Tulane). Then Burpees x10 to give a shout out to the defenses that all had a stout week.

    Then grabbed some 8x8x8 “half blocks” (20lbs) that YHC had in the truck, and made our way to the field where cones were positioned for some 4 rounds aka “quarters” of 5 minute long partner circuits.

    1st Quarter: Lunge walk w/block overhead to cone while PAX#2 performs merkins till fatigue followed by planking. Flip flop for five min.

    2nd Quarter: Tricep extetension w/block while PAX#2 crab walks to cone and runs back. Flip flop for five min.

    Halftime: Some attempts at a Coach O pep talk, then Indian run (.4mi) down Elysian Fields toward the lake followed by a quick Mary COP. a run back at your own pace with tire flips x5 and burpees x5 when back at the starting area.

    3rd Quarter: One hand block curls while PAX #2 bear crawls to the cone and runs back. Flip flop for five min.

    4th Quarter: Everyone’s favorite, Thrusters!, while PAX#2 backpedals to the cone, knocks out 3 burpees, then runs back. Flip flop for five min.

    COT and BOM to seal the deal….strive for greatness, prayers for the Hard Rock victims. Nice to see The Chamber with a strong foothold and steady following of PAX. Let’s keep it going.

    Tool

  • Spanish lesson please gentlemen your messing up the Qs count!!!

    Lots of chatter and the return of Burgundy at the Scramble. I will be brief as my time has been consumed by other activities, but when AEP (Annual Election Period) ends I will consider taking lessons on counting in Spanish past 10…

    Warmup

    IC 15 SSH, Toe touch’s, Windmills, Butt Kicks, high knees and lunge walk about 30 yards..

    Mosey consisted of interval sprints of 100-200 yards multiple times throughout the run. Paused briefly at the pier for Erkins and Slow squats to 15 IC. Returned to Mosey back to the AO.. Pace was a respectable 8:37 I believe called out by Cowbell.. Finished with 15 IC Merkins, Lil Manny Crunches, Scissor kicks, Scorpion kicks. Held chillcot plank 30 sec holds, left/right arm high while counting around the circle. Q learned his fellow PAX are well versed in their Spanish. Ended with 15 IC slow squats..

    YHC prayed us out!!

    Appreciate the post PAX till the next time!

    👊🏻✌🏻

  • All Hail Sir Shuffles! or the 7th Running of the H8

    All Hail Sir Shuffles! or the 7th Running of the H8

    On a windy Thursday by the shores of Lake Pontchartrain, history was made in F3 New Orleans.

    Triple Shift and Kuch kicked off the festivities for the H8 VII! They split the Pax up into two groups due to the great showing of 33 men to take on the challenge. Little did anyone know that someone was about the conquer the H8 as never seen before.

    YHC was the first and only one to bow out early due to struggles with his shoulder. The rest of the pack ran hard, bear crawled hard, and burpeed with everything they had through 40 minutes of pain and exhaustion. These are the men YHC is not ashamed to call his brothers.

    Then what men said could never be done……….. it happened.

    They said no one could run 100m in less than 9.6 seconds and on August 12, 2009 Bolt became the fastest man in the world at 9.58.

    They said no one could run a marathon in under 2 hours and on Saturday, October 12, 2019 Eliud Kipchoge ran a marathon in 1:59:40.

    They said no one could run 9 laps on the H8 and on Thursday, October 17, 2019 Shuffles ran 9 laps of the H8 with 30 seconds before the 40 minute mark.

    Tclaps to Shuffles for 9 and Tclaps to all of our finishers for setting the bar and giving the rest of us something to strive for. Your Fall 2019 H8 finishers: Shuffles, Breadsticks, Mahatma, Sogo, Rudy, Tua, Col Mustard, Quarterpipe, Screwtop, and Tanner.

    The Pax counted off, Name-O-Rama, Welcome to FNG Crackles, Intentions, and Prayer for the Pax

    -Rev Sox

  • Barricadia

    We arrived at Grandma’s House to find we were barricaded out! As if that would stop the PAX…T-Claps to Steve for moving them so we could park.

    Warm o Rama: Good Mornings, Toe touches, Imp Walkers, Hill Billies, SS Hops.

    First up, a mosey on over to the tunnel. Along the way some friendly chatter about the past weekend…Topics that stood out were Shooter with a hunting kill(T-Claps), and Cowbell’s less than stellar sales experience when he went boat shopping.

    The Thang:

    Arrived at the tunnel. Bear Crawls 25 paces, then jog then sprint to the other side of the tunnel and repeat back. Rinse and repeat for 2 rounds.

    Next PAX moseyed over to the bus stop. PAX did 10 each: Decline Merkins, Step-Ups, Incline Merkins, Box Jumps, and Freak Nasties. Rinse and repeat for 2 rounds. YHC almost splashing merlot after those box jumps!

    Next we moseyed over to the Market area where PAX completed Dora 1,2,3. Teams of 2. Pax 1 Ran at 80% to end of Market Hall, and sprinted back, while Pax 2 were doing cumulative reps of 100 Merkins, 200 LBC’s, and 300 Squats. Pax 1 and 2 flap-jacked runs/exercises until cumulative exercises were completed.

    Count O , Name O

    Shooter Prayed us out.

  • 25,50,75,100….

    Lovely boil water advisory uptown morning, 7 pax assemble by the park for a countless workout.

    Start a bit of stretching then off to the middle mountain. Starting at the bottom we begin the thang:

    25 burpees then up to next level

    50 merkins then up to next level

    75 squats then up to next level

    100 lbcs then run laps while waiting for the 6

    5 hand release burpees and then down the stairs to the bottom level

    mosey to the corner of calhoun and st charles

    three 5 count jack webbs up the tiered lawn then lunge walk to the starting point

    three 10 count v-ups up the tiered lawn then lunge walk to the starting point

    mosey to the benches and oyo:

    20 dips

    20 right leg step ups

    20 left leg step ups

    20 derkins

    mosey to touch down jesus lawn for:

    round 1 ring of fire:

    5 burpees

    10 merkins

    20 dying cock roaches (which I counted so not a count free tuesday)

    round 2 ring of fire

    5 burpees

    10 merkins

    mosey the flag, count off, name-o-palooza & prayer

    Thanks for lettering me lead and placating my repetitive work out,

    86

  • The Inaugural Wally Run (aka 31 Gaser)

    After much discussion, the decision was made that Metairie needed a Thursday run-focused workout. It was unclear if the AO arose from a need for more running, a need for another beatdown in Metairie, or a pure hatred for Okwata. Nonetheless, six men appeared in the gloom at Pontiff playground for this inaugural beatdown.

    Pai Gow, Mambi, and Hobbs arrived early to complete their first PT test introduced by Boo Boo at Popeyes. Hokey Pokey assisted them in completing their merkins and situps and clocked their times for a two-mile run. Rev Sox and YHC began the work of mapping out a “traditional route” for this workout.

    After the two-mile run, four of the men continued running around the clay track. Rev Sox and YHC completed a three-mile run through the neighborhood before joining the remaining pax on the track. We all concluded with a five minute round of Mary and naming of the new AO.

    Mambi suggested something with 31 in honor of Wally Pontiff. 31 Gaser was suggested considering Mambi farted in Pai Gow’s face during situps. YHC concluded that 3 Gaser would require too much explanation and was too wordy therefore the Wally Run claimed the official name.

    Join us next Thursday at Pontiff Playground for the second installment of the Wally Run.

  • F3 Renaissance with a 610 Feel

    F3 Renaissance with a 610 Feel

    Short and sweet…. we met in front of NOMA and proceeded to the practice track stopping every 6 minutes for 10 Merkins. 60 Merkins later we were at the back of NOMA for Sunday Mornings (chair position with 10 air presses, 5 mule kicks, 1 balls to the wall with a Derkin/hand press…. repeat for 5 minutes). Close with COT lifting up Da Parish & Bellhop’s family and onto Coffeeteria at Café Navarre

  • Ant Hills, Ant Hills Everywhere! Red (Ant) Alert! Hide your kids! Hide your dogs! Hide your ankles?

    So YHC showed up bright eyed and bushy tailed at the Fly in the gloomy, gloom (when is daylight savings time ending again?) wondering if it was going to be a Beatdown of 1.  Lots of PAX out for Fall Break (is that really a thing???). 

    I was pleasantly surprised to see Sweaty Bells stalwart, Douille waiting with bated breath.  Soon Jingle Vader pulled up and the group was complete!  Let’s get this party started…but wait a PSA from our resident pest control engineer, Douille.  Apparently while coaching his 2.0’s soccer game on Saturday at the Fly, Douille noticed an unusual abundance of ant hills dotting our AO.  An invasion of pesky critters taking over our workout location, who do they think they are?  What to do???  Knowing the ruggedness and fleet of footness of the PAX, YHC knew we could overcome any obstacle including these minute munchers.  Onward and upward to:   

    Warm Up on Soccer Fields:

    • Toy Soldiers
    • Windmills
    • Alternating Open Gates
    • Reach arounds IC X 10 each way
    • Self-Love

    Thing 1

    Mosey to Base of Hill for Three Rounds of 10’s:

    • Squat to Upright Row X10 Over the Hill
    • Single Arm Kettlebell Swings 5 each arm (10 total) Over the Hill
    • Back Lunge to Row X10 each Leg  Over the Hill
    • Mountain Climbers X20 (10 each leg) Over the Hill

    Thing 2

    Circle up for:

    • Curl with Alternating Leg lift X20
    • Curl with Right Knee Raised IC X10
    • Curl with Left Knee Raised IC X10
    • Tricep Extension with Alternating Knee lift X20
    • Tricep Extension with Right Knee Raised IC X10
    • Tricep Extension with Left Knee Raised IC X10

    Thing 3

    Mosey to Shelter for:

    • RL Step Ups with KB X10
    • LL Step Ups with KB X10
    • Dips with KB X10

    Thing 4

    Mosey back to Soccer Fields for:

    Kettle Bell Webb IC X7 Rounds

    Stay in circle for some Core work:

    • Skull crushers w/wife pleasers on upstroke
    • Flutter Kicks with Bell
    • Russian Twists with Bell

    We are done!  Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • The other anniversary

    A disclaimer and we were off. I intentionally signed up for this Q so that I could mark my 5th year.

    Mosey’d to the field by the WW1 Memorial. SSHx 20, Imp Walker x 10, Imp Walker Squats x 10, Squats x 15, Mtn Climbers x 15, Dying Roaches x 20

    Mosey’d to the ROW STATION. 20 Rows was the count. Plank Jacks, Shoulder Taps, Squats.

    Then we long mosey’d to the FOUNTAIN. We did an INDIAN RUN to the FOUNTAIN.

    At the FOUNTAIN we tried a few new ones…SIDE CRUNCHES On the benches, walking toe taps, then L/R Step Ups, and we finished with some 10 declined merks.

    Prisoner run to patch of grass by the golf course. At the golf course – we did dying bugs, low country crabs, american hammers, lbts,.

    Ran to the PIMP station. At each running man do 2,4,6,8, 10 merks then decrease back to 2. Than back up to 10. At the PIMP Station we set up with 10 pull ups , while you wait — plank jacks, shoulder taps, and squats.

    FInished with HORSES TO THE STABLE.

    COT – Being appreciative for F3 NOLA.

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!