F3 New Orleans

Category: Backblasts

  • Speed workout

    Something different for pax this morning at 610 stomp, some speed work at the track. Isn’t this why we set up the workout near the track, yet we always head away from it? In any event it is great timing for those getting ready for CCC on the 20th. Here is what we did:

    Warm ups:

    IW x 20

    PP x 15

    Grass grabbers x 15

    Then (1) mile as fast as we can for a baseline time measure, cool down.

    Back again for another mile but…. 10 burpees at each split 4 times

    The speed runs at 100, 200, 300, 400 and 100 jog in between.

    Then some stretching and Mary:

    Flutter kicks -15

    Freddie Mercury – 15

    IBCs – 15

    Then back to COT to name fngs and the normal closings, welcome to new FNGs and hope to see you again.

    Finally, condolences to Hawgcycle for the passing of his mother. Our prayers are with you and your family in this hard time.

    See y’all on the radio and in the gloom

    Bongo

  • Fiat Lux

    Seven PAX convened for YHC’s virgin Q. The disclaimer was initially botched and we rudely cut off a biker so it was a rocky start.

    Alas, got the blood flowing along St. Charles for a few blocks before turning around for a warm-up in Cowen Circle:

    • SSH x 20
    • Windmills x 15
    • Mountain climbers x 25
    • Slow merkins x 15

    Next, headed out on a mosey, missed the originally planned turn, and eventually arrived at the Tulane ROTC pull-up bars. There we:

    • Round 1: Pull-ups to failure + 10 merkins + 15 jumping air squats
    • Round 2: Pull-ups to at least half of Round 1 number + 10 merkins + 15 jumping air squats
    • Round 3: Pull-ups to failure + 10 merkins + 15 jumping air squats

    Then we continued on a mosey to the LBC Quad where the University had graciously set-up spotlights for us; it was a sight to behold:

    Let there be light!

    In honor of Bones and my beloved San Francisco Giants beating the Dodgers last night, we played “baseball” under the lights, performing different exercises at each “base” of the diamond:

    • Home plate: 9 burpees
    • 1st base: 18 Nolan Ryans
    • 2nd base: 27 jumping lunge squats
    • 3rd base: 36 LBCs

    Multiples of nine since it’s both eponymous with my namesake and baseball games have nine innings. Bases were longer than MLB standards at about 40-50 yards apart; we did two rounds.

    Mosey back towards towards our AO with an initial pitstop at the Loyola Rec Center garage.

    Side note: does this garage have a name? If not, I’m going with Freret Street Summit or Wolfpack Pinnacle. To be discussed at our next F2 event…

    Nonethless, ran up the stairs, performed a round of Mary at the top with each of the 7 PAX leading their favorite ab workout, and headed back down the stairs.

    Continued the mosey homeward with the final stop being WPM for 15 decline merks on the first ramp followed by 15 incline merks. Popped over to the stairwell, did a quick up-and-down the Mountain, and made it back to the flag with 30 seconds to spare.

    Special shoutout to the fine gentlemen of this morning’s Tsunami (namely Mariah) for enduring my horrendous navigational skills and poor sense of timing…

  • Three Amigos

    YHC arrived at the Marsh for 0450 on this cool Gloom. As the 0500 start time approached the normal illumination of headlights glowing through the streets of Mandeville were indeed lighter than normal.. With usually the likes of Bushwacker arriving in his winters finest on cool mornings and Coconuts already standing at center court awaiting the instructions of the Q. However, neither brethren were present on this April fools to partake in the action the YHC had in mind.. But indeed 2 of the Qs most consistent and loyal Amigos (Steve and Water Pik) showed right on time as if their intent was to fool the Q into believing this Gloom might be a Post all alone..

    Warmups

    IC 15 Windmills, Good mornings and Toe Touches.

    Thang

    Moseyed to the Treen center around the corner from Grandmothers house for the only make believe track loop of sorts the YHC could think of. The work on tap would be The Sheldon Cooper, found in the list of exercises. 10 Burpees, 10 Merkins, 10 Squats and 10 Big boy sit-ups followed by a lap around the track.. R/R 10,9,8, ……. and lagniapped witb a close of back to the top with 10.. When all said and done PAX completed roughly 2.5 miles of track and 65 each exercise for a total of 260 reps in approximately 30 mins.. Moseyed back to the Marsh for the close.

    15 IC Swing crunch’s, 15 IC Little Manny crunches and a series of Jane Fonda’s each side straight leg 15 IC followed by toe to knee 15 IC and pulses 10 IC..

    Count, announce, COT

    Appreciate you Amigos for the post and following my lead..

    YHC closed with the prayer..

    👊🏻💪🏻✌🏻 Till the next Gloom..

  • Partner Up the WPM

    28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!

    Warm-ups

    Short mosey to Loyola campus and did the following in cadence:

    Grass Grabbers x 10

    Windmills x 10

    Imperial Walkers x 20

    Self Love x 10

    SSHs x 20

    Mountain Climbers x 20

    The WPM

    Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.

    1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).

    2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.

    3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.

    4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).

    5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.

    6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.

    Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.

    COT

    Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong

  • Round the World

    Gleeful that LSU Hoopsters made it to the Sweet 16, and enjoying some Brand Spanking New F3 Baton Rouge workout shirts, we posted at The Knoll and made the rounds of our favorite workout stations….

    INTRO
    The Q gave the usual disclaimers: I’m not a professional trainer, I’m not bonded or insured, and I rarely arrive on time (so thanks for starting without me!)

    WARM-O-RAMA

    • Mosey to the sundial  (where we were joined by the tardy Q!)
    • SSH
    • Arm Circles x2
    • Windmills
    • Toy Soldier
    • (Getting our hammies all nice and loose)
    • THE THANG
    • Freak Nasty & Incline Merkin (gettin nice guns to treat the women in our lives)
    • Lunge A Thon across the front field. (Can you ever do too many lunges?)
    • Mosey to the top of the hill (snaking the Long Way around!)
    • Partner up – one runs down and up, the other does Squat Thrusts – to a total of 40 Squat Thrusts. (a routine we’ve missed for awhile!)
    • Mosey to nearby picnic benches – a new spot for us.
    • Follow the Leader over the tables and around.
    • Incline merkins
    • Mosey to pullup bars (now for some biceps)
    • Partner up – 30 pullups between the 2 of you
    • Mosey to stairs
    • Calf raises: 25 heels out, 25 regular, 25 heels in (hoping your coworkers notice your limp on Monday)
    • Draw Cards from the F3 Card Deck, to fill in the rest of the time….. and Lady Luck drew us some
    • Plank Jacks (no strong consensus on which muscle this works, but we were all out of breath either way)
    • Shoulder Taps (the rocking motion is the key)
    • 6-MOM: Taking Turns to Lead
    • Leg lifts
    • Rock the Cradle
    • LBCs
    • Penguins
    • Jane Fondas
    • American Hammer
    • COT: The Serenity Prayer, and intentions for safe travels

  • No Animal Left Behind

    We began with a brief warmup: Side Straddle Hops x 15/Windmills x10/High Knees x15/Butt Kicks x15/Imperial Walkers x 15 in cadence.  We then finished with 5 Burpees on your own. 

    QIC then had us mosey to begin our commemoration of the biblical account of Noah’s Ark.  We paired up, and while one partner ran the length of the ark (450′) out and back, the other did Mountain Climbers until each team reached a cumulative of 600 (Noah’s age when he built the ark. 

    All teams performed that task with such ease, we added 300 cumulative Merkins on the back end, much to Shooter’s chagrin. (Noah lived for another 300 years after the flood.) 

    With our chests nice and fatigued, we moved on to the animal portion.  Each partner stood 75′ apart from each other (the width of the ark), and took turns doing the following:  Bear Crawls/Crab Walk/Duck Walk/Gecko Walk/Rabbit Hop/Run.  While one partner was performing the task, the other waited by doing squats.  

    As if that were not enough, we then honored the 40 day/40 night flood by doing 40 Frek Nastys/ 40 Lunges/ 40 Monkey Humpers.  (3 sets to honor each of Noah’s 3 sons.) 

    We then moseyed back to the flag for some Mary.  Since there was no dry land for 7 days after the rain stopped, we performed 7 different exercises to finish up:  20 x Crunchy Frogs/Dying Cockroaches/Freddy Mercurys/Putins/Peter Parkers/Parker Peters/Little Manny Crunches. 

    We finished by saying the Pledge of Allegiance before Bubba prayed us out.  We then enjoyed some F2 at the Beach House, as is customary. 

  • F3 Workout Deck – Westbank

    I just got back from vacation. While there, I met a guy who had an app on his phone that ran through a standard deck of cards associated with different exercises. That inspired me that Master Melvin has not ran through the F3 Workout Deck yet.

    So on Thursday, FroZone, Short Bus, and I committed to see how many cards we could get through. Our goal, of course, was to go through all 52 cards.

    We got a great workout that I am still sore from it. But we only got through about a half the cards.

    This means we have a good challenge ahead of us. I think I will bring the cards out once a quarter to see how many cards we can get through and see if we can get all the way through the deck.

    Good job this week, guys!

  • Old School

    It’s been awhile since YHC was at The Uptowner.  Inertia–and the ability to fartsack for another ten minutes–had been drawing him to Wolf Pack Mountain for many weeks, as it’s just a stone’s throw (well, if Mahatma is throwing stones, not YHC) from YHC’s home.  So back to roots for an old school Beatdown with a PAX of eleven.

    The Thang

    • SSHs 40xIC
    • Low Slow Squats 20xIC
    • Pulses 10xIC
    • Imperial Walkers 20xIC
    • Mountain Climbers 20xIC
    • Peter Parkers 20xIC
    • Merkins 20xIC
    • Parker Peters 20xIC
    • Arm Circles 15xIC forward, 15xIC backwards

    The Main COP:

    • overhead press 15xIC
    • curls 15xIC
    • rows 15xIC
    • squats 15xIC
    • triceps curls 15xIC
    • Peoples Chair for a minute with overhead press 15xIC
    • Peoples Chair for a minute with curls 15xIC

    Rinse and repeat for 10xIC, then again for 8xIC, and then again for 5xIC.

    Mary

    • LBCs with rock 20xIC
    • Flutter kicks with rock 20xIC
    • Hello Dolly with rock 20xIC
    • Dying Cockroach 20xIC
    • WWII situps 20xIC
    • Real Freddie Mercury 20xIC
    • Superman with Y 20xIC, then T 20xIC, then W 20xIC

    Finish with 10 burpees OYO.  Close out with COT.  YHC trusts that the old school beatdown was a good DownPainMent.  Thanks, JV

  • Time Flies When You’re Having Fun, But I’ll Be Back To Finish What I Started!

    YHC hasn’t been to the NOLA Foundry since the start of the Popeyes AO.  Smartly, Amnesty volunteered me to Q so I can give back to one of the AOs that helped me get started in F3.  It was nice to see PAX YHC hasn’t seen in a while and a good reminder of all the NOLA Foundry has to offer.  Consider hitting an AO you haven’t been to in a while or ever!

    WARMUP

    After giving the disclaimer, YHC led the PAX in what was considered an unorthodox direction.  Some of the PAX were confused with the change, but the concerns were quickly quelled as we moseyed a short distance for the following warm up IC: SSH x 21, IW x 20, Arm Circles x 20 (10 each direction), Grass Grabbers x 20, Plank Jacks x 20, and Abe Vigodas x 10.

    The Thang

    The PAX were divided by 1s and 2s on either side of the Roosevelt Mall for a Route 66 (War Eagle would be proud!). PAX 1 to the left for incline merkins adding one at each bench and PAX 2 to the right for dips using the same counting scheme, for a total of 12. Plank and wait at the end, then switch sides. Once each PAX had their turn on either side with both exercise, rinse and repeat using LSS and step-ups, but the step-ups were cut back to ten so the opposing PAX didn’t have wait too long.

    Being my second Q ever, I did not estimate time correctly and had what would amount to another beat down that was going to go unused. Not a problem, I will return to finish what I started! With approximately seven minutes to kill, we did the following Mary IC: Tin Snips x 20, LBCs x 25, Dying Cockroaches x 20, Peguins x 20 (as a reprieve to silence some of the mumbling), and J-Lo’s x 20 (in honor of Amnesty who has been down and out with a nasty lung infection). Returned the PAX to the flag exactly at 0615. I noted Smooth wasn’t winded nor sweating, so the mumbling about the Mary was unfounded and attempts were made to make Cowbell take the fall for the mumbling, but we know better!

    After a quick reminder from the PAX on the proper order to end a beat down (another attempt to be unorthodox), COUNTOFF, NAMERAMA, and COT. Prayers for the sick, injured, struggling, and private intentions, as well as gratitude for this group of men who work hard and motivate each other.

    Once again, it was an honor to lead and I’m thankful for your willingness to follow. I’ll be back soon as a PAX and to finish the beat down.

    12 strong at the NOLA Foundry

  • I Am Groot-er!!!

    YHC walked up to the flag and waited for the overachievers to make their way back from their run, and as that infamous group rolled in there was one notable absentee. Shooter was not among the Mandeville crew and he was the one that was supposed to be the Q!

    It turns out that Shooter had one great reason to be out. His daughter was in the hospital about to make Shooter a grandpa!!! Grandpa Shooter, or what I would like to call him “Grooter”! I hope all is well in the family my friend.

    With the Q understandably out, we all chipped in for a round robin beatdown!

    Warmup

    Bushwacker picked up the torch first and warmed us up with some different items all IC

    Toe Touches
    Cherry pickers
    High Knees
    Butt Kicks
    Scorpion Kicks

    Bushwacker threw down the torch and Steve picked it up and we moseyed to the Justice center stairs

    The Thang

    Steve pulled out his favorite bag of tricks starting with 11’s. Bottom of the stairs was erkens, and top of the stairs was derkens.

    We then did a series of moves all IC to 12.

    Step ups (both right and left leg)
    Freak Nasties
    Albanian Split Squats (both right and left leg)
    Freak Nasties

    Turbo was next and he had some diabolical plans in the tank. We moseyed to the top of the parking garage and partnered up for a series where we traveled to opposite sides of the garage (either in side plank crawls, lunges, crab walks, or bear crawls) and went down to the bottom of the stairs and back up until you met your partner back up top.

    Killer idea there Turbo!

    Next YHC took the final leg and took us back to the Justice center where we did a yet to be named sequence where you cover a distance by taking two lunges forward and one lunge back. Tough stuff.

    We moseyed back to the flag for a quick 20 IC reverse crunches. We circled up and Bushwacker closed us out.

    Great job everyone!