F3 New Orleans

Category: Backblasts

  • You down with the DZ, yea you know me

    8 gentlemen of the highest order showed up on Monday morning for a good old fashioned sprint workout known as the Danger Zone. When the clock struck 5:30am, i issued the proverbial disclaimer and the beatdown commenced.

    Warmup

    • Mosey down Roosevelt Mall while doing some dynamic stretching:
    • high knees
    • butt kicks
    • karaoke to the left
    • karaoke to the right
    • open the gate
    • close the gate

    Then we circled up and did the following exercises:

    • mountain climbers – 15
    • grass grabbers – 15
    • low slow squats – 15
    • arm circles – 8 forward, 10 backward
    • side straddle hops – 15

    The Thang:

    Split into 2 groups on Roosevelt Mall.

    Group 1 sprints to the 1st lightpole and back, then sprints to 2nd lightpole and back, then sprints to 3rd lightpole and back, and lastly to 4th lightpole and back 

    Group 2 was on their six doing levels starting with their legs 3 inches off the ground. Each time Group 1 made it back to the starting pole, Group 2 would raise their legs 3 inches higher off the ground. After we did this for 1 round, we switched and had Group 2 do the sprints and Group 1 do the levels

    Next, we had Group 1 do the same set of sprints, but this time Group 2 was doing an arm plank and each time Group 1 made it back to the starting pole, Group 2 would do 5 pushups and then go back to holding the plank. Then we switched

    Next we took a 20 count break and then mosey’d to the track. Once on the track, we did an Indian Run for 2 laps around the track. The last 1/2 lap of the Indian Run was a jail break back to the start

    Lastly, we did a few wind sprints in which Group 1 did the sprints while Group 2 did Al Gore’s coupled with a jump squat each time group 1 made it back to the starting point. Then we switched.

    After that, we mosey’d to the flag, hit 15 burpees on our own just for good measure, and then did the count-off, name-o-rama, announcements, intentions, and prayer. Thanks for coming out, fellas. It always feels good to start off the work week right with an F3 beatdown 

  • Cool Front in July???

    19 strong PAX showed up on Wednesday morning with a surprise. At 75 degrees with low humidity in the middle of a brutal summer, meteorologists called it a cool front. PAX will take whatever weather Sky Q gives them. Reluctant Yankee showed up late, but he eventually found the PAX because he heard the Q’s cadence count echoing through the breeze throughout Audubon Park and Zoo. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards the field in front of Audubon Zoo.

    Warm-ups in cadence

    SSHs x 20

    Windmills x 10

    Arm Circles (both directions) x 10

    Hill Billies x 20

    Peter Parker x 20

    MCs x 20

    Parker Peter x 20

    (Total plank position time was 2.5 minutes at this point for the July ISI Challenge)

    The Thang

    Moseyed over to the statue in front of Audubon Zoo. Picked a partner. PAX did the following workouts.

    Round 1

    While one partner PAX was lunge walking from the statue to the stop sign, the other PAX was running around the loop to catch his partner. Flap jack and started lunge walking where the other PAX left off while the other partner was running the lap. Flap jack until the team reached the stop sign. Then the team will go back towards the statue from the stop sign. While one PAX was bear crawling, the other PAX was running the loop to catch up to his partner. Flap jack and bear crawled where the other PAX left off while the other partner was running the lap. Flap jack until the team reached back to the statue.

    (Total plank position time – add approximately 1 minute)

    Round 2

    DORA 1, 2, 3

    Each team finished the following exercises:

    100 – Squats

    200 – Hello Dolly

    300 – Shoulder Taps (Total plank time – add approximately 2 minutes)

    Each PAX did those exercises while the other PAX ran the same loop and flap jack.

    Round 3

    YHC decided to stay by the curbs in front of the statue and did the following in cadence:

    15 – slow incline merkins

    15 – Rocky Balboa

    10 – slow incline merkins

    10 – Rocky Balboa

    5 – slow incline merkins

    5 – Rocky Balboa

    Round 4

    PAX moseyed back to the field in front of Audubon Zoo. Picked a different partner. While one PAX was in low plank position, the other PAX did a burpee broad jump over his partner. Flap jack until each team reached the garbage can, which was about 15 -20 yards away. (Add about one minute to the plank position time).

    Sprint race – with the same partner, PAX did a sprint relay race. First PAX ran to the next garbage can and back (total distance was about 40 – 50 yards), tagged his partner and the partner did the same run. PAX did 2 rounds of the relay sprint race.

    PAX stayed on the same field and tried to find a dry spot for some Mary.

    Round 5 – Round of There’s Something About Mary

    • LBCs x 20 IC
    • Flutterkicks x 20 IC
    • Penguins x 20 IC
    • Dying Cockroach x 20 IC
    • One minute low plank hold (which added one more minute in the total plank time)

    In total – PAX planked for about 7.5 minutes. On this date, each PAX needed 12 minutes total plank time. YHC intended to help the PAX who are participating the July ISI Challenge…… including himself.

    COT

    Moseyed back to the flag at 6:15 a.m with COT. 19 PAX with a guest from F3 Cherokee, Georgia. Welcome Geek Squad. PAX are always grateful to have the physical and mental health to come out for a beatdown on a regular basis. Also prayed for safe travels for everyone during the summer. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

    Lagniappe

    F2 Picnic at the Fly is around the corner on August 3rd. Brown Bag continues to self promote on his new release at every COT. King Kong used this opportunity with “speaking of beer”, Urban South should donate some for the upcoming picnic. Douille also jumped in by informing Brown Bag that there is no free advertising at the COT and will cost you something. In conclusion, we thank Brown Bag for donating a keg to the picnic. Squeal from Patois will also provide a dish for us. Pauly D also committed to prepare a Korean Short Ribs dish. Quarter Pipe called King Kong out about Galliano’s duck wings should be at the picnic. Thank You to all the PAX who are putting this picnic together. Hope to see everyone out there on Aug. 3rd.

  • Okwata in the Fall

    Or at least it felt that way. The 22 PAX present were treated to 71 degrees and a beautiful sunrise this morning. They were also treated to: LEG DAY. (After Screw Top’s beatdown the previous day, YHC was in no mood for Merkins or Burpees)

    Mosey to the center of the intersection no one ever uses (possibly because we are in it) for

    • Mountain climbers
    • Scorpion kicks
    • SSH
    • Arm Circles
    • Hill Billies
    • All x20

    Split into 2 groups for the second running of the Single Reverse Indian Run. Like an Indian Run, but all the PAX run the loop and up and down the levee, while the last in line peels off and runs the opposite way around the loop.

    20 second count, enough time to stretch out the hips with a little open the gate and close the gate.

    Next pair up for 5 Bernies and 5 Planks. PAX 1 runs backward up the levee while PAX 2 holds one of 5 different planks, starting with high, low, left, right, and ending with bows and toes. Alternate with partner after each plank and Bernie.

    Finally, a bit of DORA 1-2-3 OYO

    • 50 Money Humpers
    • 100 Jump Lunges
    • 150 Squats

    *After each exercise is completed, one sprint up the levee and back. We made it to, but not through the squats, when it came time to head back to the flag.

    Vigorous run back led by Smooth, just in time for 6:15, where we circled up and admired the sunrise. Hokie prayed us out. Thanks for pushing me today. – Kuch

    Total Mileage: 2.86 miles

  • Sunday Funday

    At 6:28, only YHC was present for Sweaty Bells. YHC was ready to give himself a good beatdown. At 6:30, Squeal made his Sweaty Bells debut. At 6:33, Jingle Vader rolled up. Then at 6:36, Seaman was our final PAX on this Sunday showdown. Needless to say, only Squeal heard YHC’s disclaimer.

    Warm-ups

    SSHs x 20 IC, Arm Circles (both directions) x 10 IC (thank goodness we did this before Seaman showed up), Toe Touches x 15 IC, MCs x 20 IC, Peter Parker x 20 IC, Parker Peter x 20 IC.

    Thang 1

    Low Slow Squats x 15 IC, Shoulder Presses x 10 IC, Curls x 15 IC, Manmakers x 5 OYO, Kettle Bell Swings x 15 OYO. PAX then lunge walked with the bell to the base of the Hill and did the following exercises:

    Ran over the hill with the bell

    10 shoulder presses OYO

    Ran back over the hill with the bell

    Curls x 15 IC

    Ran back over the hill with the bell

    Low Slow Squats x 10 OYO

    Ran back over the hill with the bell

    Thrusters x 10 OYO

    Ran back over the hill with the bell.

    Thang 2 – DORA 123

    100 – lunges with the bell

    200 – pulling the bell from right to left and left to right in plank position

    300 – LBCs with the bell

    While the other PAX was running over to the other side of the Hill and back with the kettle bell.

    COT

    Finished few minutes over at 7:18 a.m. since we started a little late with the late arrivals. Always thankful for the opportunity to lead. 4 Strong PAX. 3 out of the 4 PAX made it to PJs for coffeeteria. YHC is not so sure why JV was trimming on his toe nails at PJs. Photo credit – Seaman.

  • The PAX that ISIs Together Scrambles Together

    YHC noticed 69degrees on the dash in the truck while en route, and had to check the date to make sure this wasn’t a dream. It was a great treat indeed to start off a Thursday morning in July with a scramble in such weather! Cowbell arrived an uncharacteristically 3 minutes early in order to get a jump on his planking for the day. And planking was, in fact, to rule the day.

    WARM

    10 Toe Touches

    10SSH

    1 minute plank

    THANG

    While the PAX ran the regular route, we stopped at 4 designated spots for 1 minute planks, which kept speedsters Steve and Waterpik in their place. Thus, the scramblers scrambled as one! That was, until Waterpik had to peal off to get home, having to be on the southshore by 7. T claps for showing his dedication by showing up even in a time crunch.

    MARY

    You guessed it…another minute of plank. This time followed by 10 burpees just because. We finished up with 3 more minutes for plank.

    COT

    count-off and nameorama, with Q praying out in appreciation.

    Well done gents! Another gloom in the books here on the north shore.

  • Sweep the 2

    22 Men gathered on a wet, dark morning to catch a quick run. The usual disclaimer was given, and to the best of my recollection, it was eloquent and concise this time. A first perhaps. Aside: Are you supposed to say “my name is so and so” in the disclaimer? Maybe I’ve just never gotten comfortable announcing “My name is Kuch”. I didn’t say it.

    I’ve spent many paragraphs already on why the Stomp is great: great F2, generally a bit lower intensity than Monday and Wednesday, and great for runners of all speeds. So on the one hand, you don’t want to fix something that aint broken. On the other hand, we’ve had some great variations at the Stomp lately, including Rev Sox’s 13 colonies workout/football game, El Guapo’s light post runs, Smooth’s Jazzfest themed beatdown, and VQ’s for Shuffles and Briefs, who both added their own touches.

    What I’m getting at is: come Q the Stomp. Bring a slight (or significant) variation, or just tell everyone to run 20 out and 20 back and do some Mary. It doesn’t matter. It will be great. Your contribution will be appreciated no matter how much or little you deviate from the norm.

    Anyway, back to the actual workout. We moseyed 20 minutes out at about a 10:30 pace as a group, all staying together. When he hit 20 minutes, the instructions were simple. Run back to the flag as fast as you can. Don’t leave anything in the tank.

    When you get to the flag, you mosey to the guy behind you, and run hard back with him. And then the 2 of you sweep the next guy and run back hard with him and so on until 20 or so guys are running down Roosevelt Mall together to sweep the 6. It worked well, and you will see it again.

    To mentally prepare myself for this one, I told myself that I would run as hard as I could back to the flag, and I wouldn’t save anything for the sweep. If I had to walk, I would, but I would not mosey. I surprised myself and ran a lot faster than usual. Didn’t know I had it in me. That will be the instruction to all the PAX next time: save nothing. Go as hard as you can. Walk, if you must, but don’t cruise. (and of course, modify if you need to)

    The usual formalities, and a prayer that we carry the goodwill and decency shown everyday at F3 workouts with us through all our interactions. Thanks for having me. – Kuch

  • Curls For The Girls, Lunges For The Ladies

    Is there a F3 name for writer’s block when mapping out a workout?  If so, YHC had a case of that leading up to the Uptowner on Fri.  Lots of good ideas brewing but hard to settle on which ones….maybe a tabata timer? do we fumble with a sweaty phone, music?, rocks or no rocks?  One rock or two rocks?  How muddy would it be from the rain and the the pumps?  Perhaps a 1000 rep workout but would there be time?  How do you pick?  Well, YHC picked up Amnesty in the original LCC and tapped his old and wise brain while in route.  We decided on a few tweaks, and would make sure to incorporate curls since he would be beach bound the following day.  As to the clocked neared time for kickoff, it was good to see a mix of F3 veterans and rookies alike trickling in, including a FNG.

    After the disclaimer, YHC informed the PAX the plan may change on the fly and we’d hone in on upper body and core since many of us were still recovering from running the GN.  Here’s what we did:

    Warmup – IW, WM, AC, SSH, LSS, all IC

    COP #1 – We grabbed two rocks, one large for curls, etc. and one med/small “good form” rock.  Circled up for Curls, Tricep Ext, Rows, Alt Lunges, V-roach w/rock), Chest Press, one min plank…maybe one or two more?  Rinse and repeat.  

    Drop the rocks and bear crawl approx 50-60yds to light pole, then mosey to the water fountain for hydration.  There we circled up by the benches for:  Dips, LLSU, RLSU, Dips, all IC.  Then a mosey back to the track, with a 50-60yd lunge walk before heading back to the rock circle.

    COP#2 – Round robin style with alternating core and/or upper body exercises.  The PAX took turns leading merkins on rock, curls, chest press, skull crushers, scoops, merkins, LBC w/ rock, all IC.   
    Deposited rocks and finished up with a minute of hip flexor stretching.   

    We capped things off with a COT.  Welcome FNG Shocker who is an up-and-coming low voltage video and alarm guru.  Prayed for Mambi’s father and Holy Grove’s father as they struggle with health issues and daily things we all may take for granted.  Also prayed for gratitude and a few other intentions. 

    Hopefully this workout helped Amnesty look buff on the beach this week and his M was the envy of every lady around.  And hopefully everyone else left stronger than when they came.  As always, thanks to the PAX for the continued motivation.  Always a pleasure to lead. 

    Tool   

  • Triple coupon Tuesday!!

    YHC decided to return at grandmas with coupons in hand. Upon arrival, I noticed the likes of Steve and Bushwacker chattering it up. T 👏🏻 to Steve for making his return to the PAX after a scare at the Gnarly last Wednesday.. Knowing that Cowbell had missed Monday, YHC anticipated a late arrival by Cowbell as his strict discipline of getting in at least 3 beatdowns for the week crossed my thoughts, which were realized as he rolled in right on time to join the PAX. Today’s beatdown would pay tribute to the AO leader at GMs Chewy who likes to focus more on form and technique rather than speed and rep count.. So let’s get started!

    Warmup

    10IC Good mornings, Toe Touches, Imperial Walkers.

    20IC SSH, Mummy kicks and 1:30 of the daily ISI Plank hold..

    Thang

    PAX had 4 stations 3 involving coupons.

    Station 1: 30 pound Ruck plate with 50 ft of rope..

    Station 2: Tension band

    Station 3: No coupon focus on Core.

    Station 4: Jump rope

    PAX rotated through a series of various exercises controlled by the plate pull.

    Each PAX completed each full cycle..

    Plate pull 100 feet, curls on the tension band, donkey kickoffs for the core and jump rope.

    R/R plate pull, alternating shoulder press on bands, 1:00 Plank hold and R/R jump rope.

    R/R plate pull, Band Squats, 1:00 Plank hold, R/R jump rope.

    R/R plate pull, tricep extensions on bands, mission impossible Plank hold with most holding between 35-45 sec finishing with chill-cut to round out the 1:00, R/R jump rope.

    Eliminating the jump rope we paired up at the end of the corridor. P1 did seated band pulls/plate press while P2 sprinted the corridor completed 3 Burpees and sprinted back. R/R increase to 6 Burpees.. Being the competitive souls in which they are Bushwacker and Cowbell pushed each other to there limits, while Steve graciously modified his swiftness for the YHC as to not embarrass him at his own beatdown.. Flap jacked, so that each PAX cycled through both exercises of bands and plate press twice.

    With 2 mins remaining we circled the flag to close with additional planking leaving those present with only 5 mins left for the ISI on the day..

    Cowbell shared the news about the NOTC hosted event tomorrow in the city and we offered intentions for Grundy as Steve prayed us out..

    Thank you gentlemen for the post and making me become a better version of myself…. Without the shared interest not sure it would be possible..

    Appreciate the commitment and fellowship to start another Gloom with you!!

    Till the next Gloom 👊🏻💪🏻✌🏻!!!

  • 610 Nutria?

    In preparation for the Gnarly Nutria, Tsunami took to the run.

    After a brief warmup of Side-Straddle Hops it was 10 burpees at the St Charles entrance of Audubon park. From there we ran to the Magazine entrance where 10 pull-ups (or to failure) were performed. We ran back to the top of the park for 10 more burpees and then repeated this for another lap. In all it was 30 burpees, 20 pull-ups (unless you can’t do 20 pull-ups like me) and 3.8 miles.

  • Better Late Than Never

    A little behind the times, apologies.

    Run and warm up at bandstand

    Side Straddle hop x 25

    Arm Circles x 10

    Backwards arm circles x 10

    Peter Parker x 20

    Parker Peter x 20

    Run down alley to Track

    Jog/Sprint alternating between the running men to Row Bars

    @Bars:

    4 Groups:

    10 Burpees: Count

    Jump Lunges

    LBCs

    Rows

    2 Line Indian Run To fountain

    Box Jumps x 15

    Dips x 15

    Right and Left Leg Power Ups x 20 each

    Jack Webb’s ascending to 10

    2 Line Indian Run to Pull-up Bars

    @Bars: 4 groups

    Murkins 15 count

    Dying Cockroach

    Pull-ups

    Hello Dolly

    Run to flag, Brushburn Named.