F3 New Orleans

Category: Backblasts

  • IP Greatest Hits

    “I just can’t get enough” – Black Eyed Peas

    Another notch on the belt for The Chamber, F3 NOLA’s newest AO.  This was only the second regular, non-IP beatdown which opened up some options for venturing out of the parking lot area that’s been home to the past few workouts there.  As the PAX trickled in, it was good to see a FNG show up after seeing the F3 info on Nextdoor.  With several regulars using a post-Saints game fartsacking pass, it became apparent our crew would be lighter than usual…rumor had it one of the young bucks was “trashed” and others left all they had in the dome.  With a dozen concrete blocks still in YHC’s truck, it was only fitting we gave them some love one more time.  Here’s what we did:

    Warmup lap around the parking lot, then AC, WM, IW, PP.  

    The Thang:  Iron Pax Greatest Hits

    Round 1 – Thruster x20, Block Swingsx20, R&R x15ea,x10ea,x5ea

    Mosey

    Round 2 – Broad Jump x20, Big Boy Situps x20, R&R x15ea,x10ea,x5ea

    Mosey 

    Round 3 – Merkins x20, Bonnie Blairs x20, R&R x15ea,x10ea,x5ea

    Short Mosey

    Round 4 – Bear Crawl approx 50-60yds, Lunge Walk 40yds 

    Mosey

    Round 5 – Block Curls x40, Gas Pumps x40, R&R x30,x20…time expired

    Approx 1.1 miles covered. All got stronger, and sweated out any weekend impurities. 

    COT where we welcomed FNG Kool Aid Man, who gave us lots to works with but landed on a name fitting for a guy who just weeks ago ran into a brick wall playing basketball and split his head open.  Announcements included upcoming convergence, H8, and spreading the word about the Chamber being a weekly thing from here on out. 

    Thanks for the opportunity to lead.       
    Tool

  • Saints Outlast Cowboys on SNF Thanks to Sweaty Bells – Final 12-10

    YHC woke up early with excitement because 1.) YHC hasn’t Q’ed a Sweaty Bells workout for awhile and 2.) YHC was ready to tailgate and make his way to the Superdome. YHC would have never guessed that the Saints would win on SNF with just 4 field goals, which total to 12 points. Turned out 12 was a significant number for the day. At 6:30 a.m., YHC gave his standard disclaimer and headed toward the middle of the soccer field.

    Warm Ups

    Arm Circles x 10 IC, Grass Grabbers x 10 IC, SSHs x 20 IC, Hill Billies x 20 IC, Swinging the kettle bells between the legs in figure 8 x 5 in each direction, Halo with the bells 5 times clockwise and 5 times counterclockwise.

    Dirty MacDeuce (12)

    Definition of Dirty MacDeuce – 4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (which would be the soccer field)

    With a little modifying since we were using the kettle bells for our exercises…. and we also did Indian run around the field for our last lap.

    1st Set – 12 curls IC, 12 big boy sit-ups OYO, 12 low slow squats IC.

    2nd Set – 12 thrusters OYO, 12 flutterkicks IC, 12 lunges OYO.

    3rd Set – 12 kettle bell swings OYO, 12 hello dollies IC, 12 genuflects IC

    4th Set – 12 Rows on each side OYO, 12 American Hammers IC, 12 right and left leg step ups IC at the benches on the sideline of the soccer field.

    There are a lot 12’s in there. Some voodoo must be happening at the Fly this morning predicting the outcome of Saints final score. 4 sets x 3 exercises = 12 exercises or 4 fgs x 3 points = 12 points. I’m trying to not freak out here. Maybe I should Q a Dirty MacThirty next time so that the Saints will score 30 points.

    After Dirty MacDeuce, we did 12 (why not) dips IC before our final part of the beatdown.

    11’s (not 10’s)

    Definition of 11s – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. So our exercises were to start off with 10 thrusters on one end of the soccer field and 1 merkin on the other side. I guess I was going to predict the Cowboys score here, but I gave them too much credit and overshot the prediction by one.

    Final Score – Saints 12 Cowboys 10.

    What a great day for the Saints fans. But more importantly, what a great way to start a beautiful day with the PAX. Keep pushing each other to be mentally and physically stronger. We finished the workout with some stretches, announcements, and intentions. 4 of the 5 PAX were able to attend coffeeteria afterwards. Once again, thanks for the opportunity to lead. SYITG.

    King Kong

  • You Say You Want a Revolution…How About a Few?

    Pulling up with a few ticks to spare, YHC found a relatively old guard Marsh reunion (given the off kilter schedules of the last month or two) with Shooter, Steve and Waterpik gathered center court. As we got started, 2 more wagons came skidding in ever so strategically.

    WARMORAMA

    10xs IC:

    Toe Touches

    Windmills

    Butt Kicks

    Torso Twists

    THANG

    Gathering at the monkey bars, the PAX cranked out 4 revolutions of:

    5 Pull Ups

    10 Squats

    15 Merkins

    20 Mountain Climbers

    25 LBCs

    Run around the basketball court

    Rinse and Repeat 3xs then plank until the last man returns, then offical 30 plank clock starts.

    All told, that made 900 reps: 60 Pull Ups, 120 Squats, 180 Merkins, 240 Mountain Climbers, and 300 LBCs.

    The PAX unloaded Santa Cowbells coupons of cinder blocks and an enormous tire to stow away at the Marsh for future use.

    MARY

    34 Freddy Mercurys without a minute to spare.

    COT

    Count, Name, Shooter prayed us out with a special intention for one of our own. Please add your prayers to this special intention this week.

    Thanks for following my wacky lead, guys! Y’all make me a better me.

  • In the Books

    The 2019 Iron PAX Challenge is now in the books for the F3 Northshore PAX. T claps to F3 Greenwood for throwing the challenge out to the F3 Nation and keeping so many men across so many regions working hard and engaged for an entire month. The beat downs have been epic, and there is something really positive and rewarding about overcoming physical and mental challenges throughout the course of a month. Monday sees the return of our regularly scheduled program at the Milestone Marsh.

    After a combined warmup of 15x IC of Seal Jacks, Mountain Climbers, Windmills, Butt Kicks, Merkins, OH Hand Claps, and SSHs, the PAX split with Grundy taking the IPC PAX westward and YHC taking the non-IPC PAX eastward.

    The eastward bound PAX circled up across from Rips for some Peter Parkers and Parker Peters, 15x IC, and then made their way to the Rips stairs for 5 minutes AMARP of 10x regular Rocky Balboas, 10x lateral Rocky Balboas, and a trip up and over the stairs. Then it was time to mosey down to the Harbor playground for fun and games.

    YHC deployed some cones and balls from his backpack and engaged the PAX in a passing game with increasing levels of difficulty. We started bounce passing the ball to one another in a predetermined order within the confines of the paint (an area otherwise known as the spash pad and usually occupied by wet and screaming rug rats). Every dropped pass earned the PAX a penalty exercise of 5 burpees, Bobby Hurleys, Bonnie Blairs (hair of the dog), Merkins or I’m a Star Jumps. Proficiency ensued and so the PAX advanced to Level 2 where a trip out of the paint and around a cone was required after passing and before receiving the next pass. The game continued with increasing levels of difficulty and at the very end, before our Indian Run back to the Shovel Flag, the PAX returned to Level 1 and impressed themselves with their passing and communication prowess. Forty minutes of honing skills paid dividends.

    Countorama, nameorama and then over to the coffeeteria after reuniting with our worse for the wear looking IPC brothers.

    Thanks for letting me lead guys and congrats to all of you who participated in the IPC. You are all better men than you were 4 weeks ago.

  • Spring cooler days begin this morning

    F3 week for work out.   Sugars pick your poison. Elapsed time scoring.

    Awesome workout today men.  I’m recovering but feeling stronger all over. Found more of those unknown muscles again.

    Delivered the disclaimer. Welcomed our FNG Jordan this morning. Guest of Duracell.

    7 posted today.

    Feeling special with these beauties.

    pre workout yammering about the fun we are going to have this morning with these rocks. Moneycat getting his camera and tripod ready for videography today. Our FNG for the day fitting right in with everything. Jordan “Miyagi” the Mass Comm master

    Beautiful morning and it was only in  the low 70s and clear. Got a little sun tan this morning. Only a few cross country runners out this morning, unlike in the past weeks. No fund raiser walk a thons today.  Visited with our old friends the dog walking exercise group guys. All of them are always pleasant and friendly.

    Moneycat hurt his back but was kind enough to come out and be our videographer this morning.

    Marked out 100 yards across the pasture.  Found that  its about 110 yards from the shovel flag area concrete path to the far side by the oak tree to the right of the sundial. We marked out every 50 feet for the 100 yards for reference.

    Did a little warm up by moseying around the track to the right. How else? Who runs to to the left? Just an observation for the day. Everyone at this park runs counterclockwise like there’s a rule for it. We moseyed out to the sundial and then cut straight back to the Shovel Flag. There did some arm circles and then began our “Pick your poison” routine for the day.

    Doing three rounds for time. 

    100 cumulative markings and or squats. 

    100 yard out and back coupon carry, 200 total yards. 

    100 cumulative coupon swings and or Bonnie Blairs. Do it the easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 yards total. 

    100 cumulative coupon thrusters and or traveling lunge steps. Easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 total yards.   

    Many of the blocks now have the fancy F3 logo painted on them so they “weigh less” now:)

    We used both the 30# and 9# half cinder block coupons this morning.  Some of us skinny old people, and young people, have trouble with a 30# coupon. 30# is a serious weight to be running around the field with and swinging here and there.   

    Not sure why a half block only weighs 1/3 the weight of a full block.

    Did some impromptu stenciling of the F3 logo onto Duracell’s blocks there in the parking lot. Its an easy paint job with the stencil! Hoping to officialize more blocks next week.

    Had our namorama and count off for 7 heroes today.

    COT circle and pray to the One who makes us what we are giving thanks to Him for it all.

    Good work men!

  • Rebirth of the Barre

    Right now ladies and gentlemen, back to Okwata with the lights and lonely music of that gone groove, where you can sit back and relax dig some of the wonderful things . . .

    Warm-Up: mosey to the seawall in front of the fountain and then circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, Peter Parkers x15, Floyd Maywethers x15, and Parker Peters x15.

    The PAX moseyed to the fountain barricade for barre.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar.  This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. Jingle Vader took over the cadence for YHC.

    COP3: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat). High Rise took over the cadence for YHC.

    COP4: The PAX moseyed to the Cabana of Pain for 3 sets of pull-ups x5.

    Count off, Nameorama, close out with announcements, intentions, and prayer. The gift is great, but the Giver is greater still. Teach us to be generous!

    The PAX did a lot of work in a short amount of time, and the whole body got hit.  Perfect start for the day.  Thank you for letting me Q!

  • You Can’t Always Get What you Want…(No EI, No Yoga, Nothing!)

    Arriving at a “late-ish” 5:11, YHC saw no PAX and no flag. Though Akbar’s presence was detected on account of the glowing dash lights eminating from the arborous darkness of the parking lot. More mysterious and less detectable was true-to-his-word Garfield, who was suddenly spotted lurking in the shadows casually stretching. The noticeably absent Shooter would’ve been proud of the general stealth of the PAX, as Pelican was just as abruptly standing next to YHC!

    Losing track of time, and realizing that King Abdication of the Echo India Order would not suddenly appear, YHC got the warmorama started with some Toe Touches, Torso twists (by which time Chewy had joined us), Imperial Walkers, Scorpion Kicks (when Cowbell arrived) and some SSH to welcome Burgundy.

    With that, the PAX was off on the traditional scramble 5.1K route through Old Mandeville. A particularly pleasant run was had by all judging by the reduced quantity of perspiration accumulated in our collective shirts. The noticeably absent Shooter would have been dismayed to find the distinct lack of sweat angels in the workout area where where…

    Hoping for a restorative Mary, YHC threw the baton to Chewy with the special request for some yoga-esque stretches. What the PAX got instead was 20 Hand-release Merkins OYO. Popcorn pass to Cowbell who hit us with some Crunchy Frogs. Then Burgundy lead us in some Russina-Dance Dips (real name still undetermined). Then came Pelican-lead LBCs and Bushwacker’s Oblique Crunches rounded out by more Scorpion Kicks by none other than Garfield.

    COT

    Count-Name-Anouncements-Prayer by Cowbell

    Captain Liberto’s funeral is tomorrow (friday) at the Castine Center at noon, with visitation to begin around 9am. It will be followed by a full procession along 190 to Covington’s St Lazarous of Bethany Memorial Garden. If possible, show your support and honor his sacrifice by lining the route to watch the surely endless line of police, firefighters, and public.

  • Concrete Jungle

    The Gipper PAX closed the books on the 2019 Iron PAX Challenge in the Gloom this morning. Hauling their concrete blocks to the concrete roof of the concrete parking deck of the Justice Center, the PAX jackhammered and pounded their way through the grueling Week 4 workout. Merkins, squats, swings, Bonnie Blairs, thrusters, lunge walks and cinderblock carries for time…it was all an oxygen deprived affair in tropical conditions. To its credit, the PAX refrained from tossing the cinderblocks from the roof when the final whistle sounded, but it’s safe to say that it may be a while before The Gipper AO sees cinderblocks again.

    Thanks for pushing yourselves and YHC, guys. There’s something powerful about tackling a month long challenge with your buddies. None of us would have pushed ourselves as hard alone.

    Now we need to get creative and come up with a challenge that we can send F3 Greenwood’s way…

  • End of IronPax Mondays… Start of Fall

    My quasi virgin Q came in the form of a Week 4 IronPax Challenge Beatdown called “Sugar’s Pick Your Poison” at UNO’s Chamber of Horrors. Tclaps to Kuch and Belloq for getting our AO ready.

    At approximately 5:20 AM, YHC kicked things off to the sounds of Earth, Wind & Fire “September”. My highlight of the workout was Kuch’s beatdown of 2 Coupons that weren’t regulation. The Pax of 7 completed this leg intense 3 rounds workout in an average time of 52 mins. and 45 secs.

    We wrapped things up with CoT and a Prayer of Generosity.

    Enjoyed the opportunity to lead my first Q and participate in my first IPC.

    Looking forward to my first traditional Q!

  • Vincent Price in a trash can?

    Still high from the UGA victory over Notre Dame – I took the MONDAY am SKINNY Q at Audubon Park. Organ Grinder was signed up by Douille but was blocked by a previous engagement. So I took the Q.

    A cool 75 degrees and the first day of Fall to start this Skinny.

    Ran to the soccer field. El Wire spotted some great GLOOM. Like really great gloom. There were thriller references, and some concern that Vincent Price was chilling in the trash. Had to teach the PAX who is Vincent Price.

    Warm up SSX x20, Imperial Walker Squats x 20, Mtn Climbers x 20, and Dying Bugs x 20 – looking at the sky – pointed out some stars for the PAX.

    Flamingo Shit Smell on the way in. Lots of smells today.

    We mosey’d to the river view at the FLY. Here we did 50 Monkey Humpers OYO, then we lunge walked to the road. Another great GLOOM session. HORSESHIT SMELL.

    Mosey’d to the HILL. At the Hill – we did 20 Plank Jacks, then 18 Shoulder Taps, 16 plank jacks, 14 shoulder taps, 12 plank jacks .etc crossing the hill back and forth. The HILL had a nice gloom too. RHINO SHIT SMELL

    In the middle of the soccer field we circled up for single legs hip thrusts, and low country crab x 20 GIRAFFE SHIT SMELL

    Then we indian ran to the other side of the FLY. Only 3 dudes got through the indian run – not sure what the hell happened there. DOGSHIT SMELL

    We ran fast to the Labrynth. There we did 20 dips IC, 15 bulgarian split lunges left, 20 inclined merks, and 20 bulgarian splits right.

    Then on our 6 for 20 russian twists, 15 roaches, 15 LBTs and 15 Vups. (Led by Peach, Angie, Qpipe and ElWire

    HORSESHIT SMELL

    Then we ran back to the flag and closed out with a COT.