F3 New Orleans

Category: Backblasts

  • Introducing Rocham-burpees

    YHC woke up ready to put a check mark next to Monday March 11th 2019 in what is the constant pursuit of seizing each and every day. And there is no better way to pursue that goal then showing up to Milestone Marsh. Three other men felt the same way and with the company of Shooter, Waterpik, and Coconuts, we got things started

    Warmup

    The PAX warmed up with a SSH tabata. A great way to get the blood flowing and was the perfect way to get things rolling. We finished the warmup with some other assortment of items that the Q can’t seem to recall. I’m sure it was amazing.

    The Thang

    It was time for F3 Northshore to be introduced to a little thing called
    Rochamburpees. First you partner up and both get in a chillcut plank. Play rock, paper, scissors while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.

    Something the Q learned through this experience is that winning 5 out of the first 6 rounds is nothing compared to losing the last 4 rounds. Shooter killed me there and I paid the price.

    We walked over to the monkey bars and did a couple of 30 second holds for the crazy ISI that is going on. While one partner did his hold the other did either merkins or squats.

    Afterwards we moseyed to the trailhead and did some 11’s with the stairs. At the bottom we did freak nasties on the benches and at the top some sister mary katherines. We moseyed back to the Marsh and finished up with 5 minutes of mary.

    Circled up and the typical closing ceremonies commenced.

    Thanks for letting me lead and sorry this BB was late.

  • Sunnyside 2.0 w/ 2.0s

    Not too gloomy this morning as 21 PAX and 2.0s posted at the AO. T-claps to Gabrielle for bringing the flag, but more on that in a moment. Quick overview for the 2.0s of what F3 means and why their daddies come home sweaty and stinky in the mornings.

    WARMUP

    SSH IC x 15
    Tacos (Gabrielle 2.0) and Goldbar (YHC’s 2.0) demo’d and led a “flossing” warmup. The PAX were rank amateurs and there was intense modification around the circle.

    Then YHC did a poor imitation of the friendly neighborhood Spiderman, followed by IC x 20ish Peter Parkers, Parker Peters. Next up, Forward arm circles IC x 10, reverse arm circles IC x 10. We finished the warm-up with homage to Monsters, Inc. Scaryfeet Burpees!! – 5 burpees with Scaryfeet in between each.

    THANG#1
    Mosey (with a 2.0 on each PAX back) over to the playground. Divided into 2 groups for stations. Groups stay together and move between stations.
    OYO Pullups – 10 per dad + 10 per assisted 2.0s.
    Zipline – Dads & 2.0s do Carolina 10 drydocks/10 monkeyhumpers until everyone in the group does the Zipline

    THANG#2

    PAX piggyback 2.0s to the a friendly Oak. All 2.0s into the tree using 2.0 ladder seat thrusters (a movement unique to NOLA PAX that results in a child being happily perched 6 ft in the air, ready to catch Chinese made baubles).

    Then a Piggyback Mosey to Animal Parade in front of the park. We split in 2 groups one starting on each side of the columns – Frog Hop halfway, Crabcrawl back, Duck walk halfway, Bear Crawl back. Shimmer (King Kong’s 2.0 did an exemplary bear crawl that would put most PAX to shame).


    Then mosey to the fountain bench for: -Bench’s Dips -(12) 4count IC, Decline Merks (10 IC), Incline Merks (10 IC).

    Then with much trepidation, YHC had PAX and 2.0s form 2 lines for an Indian run. Anxiety was overblown. The 2.0s nailed it with much less mumblechatter or sloppy lines than our PAX usually have in the gloom. We finished our Indian run at the second octagonal gazebo where we did 4 count right-leg and leftleg step ups IC. Then YHC led the PAX in a sprint across the oval field only to learn it was a nearly impassable marsh. We pulled up for some Leprechauns over the rainbow – OYO PAX do 20 merks, while 2.0s hop over us on the down. One more mosey to….

    LEARN OUR FLAG HAS BEEN STOLEN!!! Who swipes an F3 flag, really?

    But the PAX rallied for the Caterpillar, which is, Dads in high plank, kids crawl through, last dad sprints to the front.

    Circle, countoff, nam-o-rama and welcome to FNGs (Seabass, TinyTot, Narhwal, Banana, and BadGirl). Prayer and thanks for the time we have with these wonderful little people. Follow up F2 with beignets and coffee. They earned the sugar intake!

    Treed

  • Maybe we should sit around & talk about our feelings

    It was chilly, rainy & dark when I got out of bed on Saturday morning, so I was dragging my feet a little to get dressed. On the Mumblechatter, Tool & Kimchi posted messages to get the PAX motivated to get out of bed & come post. While the LV fellas (Kuch, Half Nelson, Abacus & High Rise) & myself were clown carring to the AO, we bounced some workout ideas off of each other. One idea was to avoid the rain altogether & head strait to Navarre café so that the PAX could all drink coffee & share their respective feelings with one another in lieu of working out in the cold/rain. Once I saw Mahatma arrive at the workout, I knew this option would be a tough sell, so I proceeded to commence the beatdown.

    Warmup: We mosey’d to the pavilion by CBS; circled up, and then proceeded to do the following in cadence:

    • side straddle hops – 20
    • imperial squat walkers – 20
    • plank jacks – 20
    • high knees – 20

    Next, we split into 2 groups. Group 1 moved to 1 side of the pavilion, and group 2 moved to the other side:

    Group 1:

    • 10 inchworm burpees
    • 50 big boy sit ups
    • 100 seal jacks

    Group 2:

    • 10 regular burpees
    • 50 dips on the benches
    • 200 shoulder taps

    Group 1 did their exercises in cadence, and then made sure that Group 2 was aware that they finished their exercises first. We then switched sides / exercises. For this round, Group 2 did their exercises in cadence (loudly to jab back at Group 1), and Group 2 finished first. Group 1 pointed out that Group 2 did LBC’s instead of big boy sit ups, and that’s why they finished first. This was in part (and by, in part, I mean 100%) the Q’s fault, as I mistakenly said LBC’s to Group 2 when giving the instructions for round 2.

    Next we attempted to do a long jump / inchworm burpee combo, but it was too wet/slick in the pavilion, so we shut that down and mosey’s back to the fountain. Once at the fountain, we did an interval exercise where the PAX did 1 box jump on the fountain, ran to the museum steps, bunny hopped up the steps, did 1 merkin at the top of the steps, then ran down the steps back to the fountain. Once at the fountain, the PAX did 2 box jump, ran to the museum steps, bunny hopped up the steps, did 2 merkins at the top of the steps, then ran down the steps back to the fountain. We did this until we got to 10 box jumps / 10 merkins.

    Next, the PAX mosey’d to the side of the museum & proceeded to do the following:

    • Group 1 – people’s chair on the wall
    • Group 2 – 200 Rocky Balboas (timer)

    Once Group 2 finished the Rocky Balboas, we switched and had Group 1 do the Rocky Balboas & Group 2 lean against the wall to do the people’s chair. At one point, Rudy questioned Mahatma’s cadence technique while he was leading Group 2 in doing the Rocky Balboas, but ultimately the math checked out & we proceeded on with the workout

    Next, we mosey’d to the grass & did the following:

    • Lunge walk / inchworm burpee combo from Tree 0 to Tree 1 & back
    • Bear Crawl from Tree 0 to Tree 2; do 31 squats (not sure where the number 31 came from, it just felt like the right amount); and then Bear Crawl back

    Lastly, we headed back to the fountain & did the following in cadence:

    • Irkins – 21
    • Dips – 16
    • Left leg high knee step up – 21
    • Right leg high knee step up – 21
    • Dirkins – 16
    • Plank jacks on museum steps – 31 (there’s that 31 again for no particular reason. Classic)

    Once completed, we mosey’d to the flag for the count off, name-o-rama, announcements, intentions & prayer. Thanks for posting on Saturday morning, fellas. I enjoyed it!

  • Back to Skinny 2.0

    There was a solid group of 20+ waiting In The Gloom this cool Monday morning. We kicked things off with a warmup in place:

    -15 second left-over-right and right-over-left stretches

    -15 SSH

    Then we ran. We headed up toward the Fly, then upriver along the levee, stopping every .5 miles:

    -Leg 1: mosey followed by 15x LBCs.

    -Leg 2: Indian Run followed by 20x Peter Parkers and 20x Parker Peters.

    -Leg 3: mosey followed by 20x LBTs and 20x Dying Cockroaches.

    -Leg 4: Prisoner Run down the levee followed by Indian run and then 15x Mountain Climbers and Pickle Pounders.

    -Leg 5: mosey followed by Flutter Kicks and Hello Dollies.

    Leg 6: mosey back to the flag. Repeat earlier stretch routine, 15 more Pickle Pounders and then 10 Bburpees OYO.

    3 miles = great start to the week!

  • Uptownship

    At 6:25 a.m., YHC only saw one other car in the parking lot. YHC had a feeling this may be the smallest group of PAX at the Mothership. Many HNJ PAX were at the T-Bois concert down by the Bayou. Few strong PAX were representing F3 Nola at the Spartan Race in Mobile, AL. T-Claps to Triple Shift, Hokie Pokey, and Fracsac for challenging themselves on completing such a challenging obstacle course. At 6:30 a.m., 5 strong Uptown PAX gathered by the imaginary flag on a cool, wet, rainy Saturday for a beatdown. Uptowners took over the World…. now known as the Uptownship.

    Warm-ups

    Short mosey to the Peristyle and did the following:

    SSHs x 20 IC

    Windmills x 10 IC

    Grass Grabber x 10 IC

    Imperial Walkers x 20 IC

    Inch Worm Merkins x 5 OYO

    Hill Billies x 20 IC

    Mountain Climbers x 20 IC

    High Intensity Interval Training (HIIT)

    The PAX stayed at the Peristyle and performed the HIIT. The purpose of HIIT is to give it all you got for one minute to get your heart rate up and then rest a minute. The PAX did the following exercises in this order:

    1.) Mountain Climber Merkins – do 10 MCs then end with one merkin = one round. Do as many rounds as possible in one minute and scream out each round upon completion. Rest one minute.

    2.) Bobby Hurleys – Do 10 Bobby Hurleys = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.

    3.) Leg Raises – Do 10 of these = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.

    4.) Jump Lunges – 10 lunges = one round. same as above. Do as many rounds as possible in one minute. Rest one minute.

    5.) Burpees – 5 burpees = one round. Do as many rounds as possible in one minute. Rest one minute.

    6.) Hello Dolly – Do 10 of these = one round. Do as many rounds as possible in one minute. Rest one minute.

    Rinse and repeat for another round. So in total, the Uptown PAX toughed out 12 minutes of HIIT.

    The Thang

    The Uptown PAX moseyed to the fountain in front of NOMA and ran into about 14 Metry PAX plus Quincy from Uptown at the Muscleship. Yes Bogey – you count as a Metry PAX.

    Round 1

    50 Rocky Balboa IC in front of NOMA,
    to the fountain with 15 Derkins IC
    to the 2nd light post with 20 Plank Jacks IC
    to the 4th light post with 20 Low Slow Squats IC
    to the 6th light post with 20 Genuflex x IC
    to the 8th light post with 20 Peter Parkers IC

    Moseyed back to the steps in front of NOMA

    Round 2

    30 bunny hops IC in front of NOMA
    to the fountain with 15 dips IC
    to the 2nd light post with 10 merkins IC
    to the 4th light post with 20 Parker Peters IC
    to the 6th light post with 20 King Kong shoulder taps IC
    to the 8th light post with 20 Mountain Climbers IC. Then moseyed back to the steps in front of NOMA with a 30 seconds rest.

    Then moseyed back to the flag and ended with 10 Nolan Ryans on each side IC by Gabrielle.

    COT

    Count-O-Rama 5 strong UPT PAX, Name-O-Rama, announcements, intentions. No FNGs. Thank You all again for the opportunity to lead. Always an honor to workout with my F3 brothers. SYITG

    Lagniappe – Uptown and the World united at the Coffeeteria after the Uptownship and Muscleship beatdown. Photo credit – Bogey.

    King Kong

  • Tsunami 3/12

    8 Pax gathered for Tsunami.

    A quick run to the corner of St. Charles and Walnut was followed by a warmup:

    Sidestraddle Hops x 20

    Forward and Backward Arm circles x 10 each

    Imperial Walkers x 20

    Plank Jacks x 20

    Mountain Climbers x 20

    We then ran to the corner of St Charles and Broadway where we did 20 windmills.

    Next it was ascending Jack Webbs while running up Broadway, stopping at each corner we added one. Starting with 2 we ended with 7 at Feret.

    Then we ran halfway to the parking garage and did 10 burpees, followed by 40 Rocky Balboas at the corner of the access road.

    We then ran to the base of the Mountain where we played catch me if you can with partner 1 running backwards and partner two chasing forwards after 5 diamond pushups.

    At the top was Mary consisting of Dying Cockroach, Hello Dolly’s and Freddy Mercuries x 20 each.

    Down the stairs to the benches for Right Leg Step Ups, Dips, Right Leg Power Ups, Decline Merkins, Left Leg Step Ups, Dips, and Left Leg Power Ups.

    Finally we ran to the roundabout where we ran, did 10 Bobby Hurley’s, lunge walked and bear crawled across the grass.

    On a balmy Tuesday morning 8 Pax gathered for Tsunami.

    A quick run down St Charles lead to our warmup at the corner of St. Charles and Walnut.

    Warmup:

  • Our White Knight

    The Scene:  The Knoll

    Conditions: Cloudy. Chilly for a Baton Rouge March.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Looked like a b-class soccer team as we jogged about 50 yards, and then in pairs went to a lightpole about 20 yards away and did:

    High Knees/Butt Kicks/Side shuffle/Knee over-unders/Jog backwards

    Jogged to the sun dial for some fake jump roping! all reps of 20x:

    Regular jump rope/ side to side/ one legged/ one legged side to side/ double jumps.

    Now that we were nice and warm!

    —

    The Thang:

    11 is the #!

    11 reps of six different exercises followed by 11 burpees after each set.

    Box jumps/pistol squats/split squat jumps/paper beneath hands merkins/derkins/merkin walkout(which is underrated!)

    Our white knight came sprinting across the land halfway through this exercise^^^ that helped us grind through it.

    Ran over to the jungle gym and split into three groups. Each group had to do 100 total reps of each exercise:

    Al gores/big boy sit ups/inverted row

    Mosey’d back to the flag!

    Mary:

    15x:

    starfish/flutter kicks/upper circle crunches(brutal)/plank work

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Great times before the humidity!

    Announcements:

  • Mr. Anderson’s On the Clock

    With a high of 59, 20% chance of rain and breezy, the forecast promised an invigorating and intense Saturday beat down. But instead, morning rain, still, humid air and Jose 10K helped deliver and invigorating and intense Saturday beat down!

    PRE THANG

    The usual pre-thang suspects gathered at the usual pre-thang time to run the usual pre-thang 2 miles. T-claps to to Waterpik for taking the pre-thang red pill, despite a scheduling conflict for the beat down proper.

    WARM O RAMA

    x20 IC:

    SSH

    Imperial Walkers

    Butt Kicks

    Slow Squats

    Cherry Pickers

    Arm Circles (10>, 10<)

    THANG

    The newly spoken-for King of the Pre-Thang and this month’s current ISI crusader Jose` 10K joined YHC for his VQ, and the baton was now passed his way. The PAX mosied to the Marsh for 10K’s very own On the Clock. 12 stations were set up in a circle, including merkins, jump squats, LBCs, putins, shoulder taps, lateral jumps over cones, soccer ball taps (rocky balboas), peter parkers, plank jacks, and 3 others. moving from station to station, round 1 was 41 seconds each, round 2 was 30 seconds each.

    Pax mosied down Larmarque back to the lakefront where we split into 2 teams for 4 rounds of sloppy tug-of-war. Winners got to pick from 2 options for the losers’ penalty exercise while they planked. There was a “HALF-assed” 100 yard bear crawls, 25 burpees, 50 mountain climbers, and 100 LBCs.

    After the last round, we mosied back to the flag all holding on to the battle rope for the last 2 minutes.

    MARY

    With 2 minutes to spare, Jose lead the PAX in a quick round of righ and left side jane fondas.

    COT

    Count off and name-o-rama, before Pastor Grundy prayed us out. Congrats to Jose 10K for poppin’ his cherry! It was a great beatdown, and we look forwards to more opportunities to experience his leadership.

    POST SCRIPT

    Of course, a proper back blast would not be complete without special mentions of Zoolander’s kilt…will it make another appearance tonight?

  • Bushwacker misses out on PI day opportunity

    he should have slipped some PI day into his 3/14 Q … guess he is too busy dreaming up sesquipedalian verba, to use in his backblasts.

    Although I must say the wacker does have a good vocabulary.

    so on 3/13, at the Gipper, we had a conventional workout and here’s (here are?) the details:

    disclaimer

    warmup: 10 exercise each 20xIC; side straddle hops, toe touches, etc.

    mosey to the Taj-Mahal: partner up – one partner in wall chair position, the other runs around the building. Then circle up around the flag for some bear-crawling.

    mosey to the front of the Justice Center: run a few laps – adding in crawling under the benches – then up the stairs and around.

    mosey to the Justice Center Parking garage for merkins and laps around the concourse.

    mosey back to the trail head as time expires.

    Coconuts leads us out with prayer.

    is that a coconut pie?

  • A Little H8 to Start off your Thursday

    14 Pax set off into a mild, dry gloom that looked more like midnight than morning to find a good warm-up spot and get a little practice in for the upcoming H8. YHC was initially excited about not having to warm up in Surge’s favorite intersection, but the weeds were a little high, and we found ourselves back in the familiar intersection oval for warm-ups, consisting of:

    • Arm Circles
    • Hill Billies
    • SSH
    • Parker Peter

    After the warm-up, we were back to everyone’s favorite Okwata exercises: levees and burpees and burpees and levees, and a few merkins thrown in.

    Exercise 1: Sprint up the levee, jog down, 10 Burpees. Sprint back up the levee, jog down, 10 Burpees, 25 merkins, Plank and Wait.

    Exercise 2: Indian Run where the sprinter drops for 3 Merkins before sprinting to the front. Rudy claims Jesus Juice almost passed me on a sprint despite the 3 merkins, but I think we should all consider the source. Although Indian runs are not necessarily part of the H8 (or at all part of it), I do hate them.

    Exercise 3: Sprint up the levee, 5 Turk and Burps; jog down, 5 T&B; jog back up, 5 T&B; jog back down, 5 T&B. A little controversy about the form for these, so below is a demonstration of the Turkish Get-Up that I at least attempt to follow. It’s a great exercise for any workout, and worth practicing on your form. Start light if you do; a 10-lb kettlebell should be plenty at first.

    Exercise 4: At Okwata, there is always time for running backwards up a levee, and this workout was no exception, so we did a couple rounds of Bernie Sanders, planked and waited for the 6, and then moseyed back to the flag, where we got in a few LBC’s as the clock struck 6:15.

    We wished Jesus Juice a happy 35th, and welcomed Edible Arrangements from F3 Nashville. We prayed for some of our F3 brothers who are going through some tough times right now, and we recognized how thankful we are that we were able to come together this morning for a workout.

    I’m also thankful for the opportunity to lead this group. -Kuch