F3 New Orleans

Category: Backblasts

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!

  • TrUe DowN PAINmeNT!!

    Saturday gloom is nothing less than amazing in the cool of November. Q seems to have gotten a reputation to bring true down PAINments considering Q plays no games!!! With a 630 prompt start it goes like this…

    Warmarama:

    20 SSH ic

    15 windmils ic

    15 toe touches ic

    15 butt kicks ic

    15 knee highs ic

    20 little arm circles forward ic

    20 “” reverse ic

    20 big arm circles forward ic

    20 “” reverse ic

    Thang:

    mosey over to rips

    8 minutes timed:

    10 toe taps on the curb

    up and down a flight of steps

    10 side steps on the curb

    up and down a flight of steps

    rinse and repeat

    mosey

    20 jump squats ic

    20 alternating lunges ic

    20 jane fondas left ic

    20 jane fondas right ic

    mosey

    partner up

    goal 250 merkins together, 250 LBCs together

    one partner partakes in the exercise while the other sprints there and back

    10 count

    10 shoulder taps ic

    10 hip slappers ic

    10 merkins oyo

    indian run back to flag

    stop for 10 freak nasties ic

    10 derkins ic

    10 more freak nasties ic

    MARY:

    20 flutters ic

    20 hello dollies ic

    20 rosalitas ic

    20 dead cockroachs ic

    20 freddie mercuries ic

    20 russian twists ic

    COT

    countorama

    nameorama

    The Manny prays us out!!!!

    over and out Splice

     

  • Backyard Football!

    The Scene:  The Knoll

    Conditions: Sunny. Humid. COLD!

    Welcome

    Disclaimer

    Warm-a-Rama:

    Before our inspired football game, we did:

    x25

    Side Strattle Hops

    High Knees

    Windmills

    Butt Kicks

    Imperial Walkers

    —

    The Thang:

    Indian run around our football field. Guy from back ran with football to the front and threw it to the guy at back of the line and if he dropped it, 5 merkins for everyone!

    That was a great warm up for our backyard football. Thanks to our captains Worms and Snackpack.

    We played 4 downs or a touchdown football. Touchdown meant 10 merkins for other team and winning team got to watch losing team do 25 burpees.

    Led by new FNG Baby Daddy, Cat 5 and Co. destroyed the other team 28-7, like what LSU will do to Alabama tonight.

    Mary:

    Everyone threw in a “mary” exercise including our FNG! Great times.

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Welcome Baby Daddy!

    Announcements:

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • Red Badger Friday

    Red Badger Friday

    Seven Pax gathered in the gloom of Friday, November 2nd for a beatdown in honor of Chief Petty Office Mark “Badger” Carter. On December 11, 2007, the Badger (the 5’5″ Carter received his nickname after besting a fellow Seal who was 6’5″ in a wrestling match) was killed while fighting in Iraq along with his fellow Navy Seals. We honor him by pushing ourselves in this morning’s beatdown.

    Warm-Up

    SSH – 20

    Peter Parkers – 20

    Shoulder Taps – 20

    Hillbillies – 20

    The Badger

    Grab your rock for the Badger which consisted of six rounds of fun. Each round was one lap around the track followed by 15 squats with a large rock and then 15 pull-ups. Most of the Pax knocked out the six rounds with a few throwing in some extra credit work. Tclaps to Triple Shift for doing his squats with a boulder.

    Renamed

    Count-off, Name-O-Rama and then…

    Tool requested a name change for Stone Age who received his name last Friday. Tool asked that his suggestion of Stonehenge be considered since he couldn’t pull it out of his memory last week. YHC was feeling generous as Stone Age gave him the best compliment he has received since joining F3 about half way through the Badger, so Stone Age has been renamed to Stonehenge.

    We ended in prayer with much prayer being sought for the parents of our Pax. May God empower us to be faithful sons to the men and women who raised us as they age.

    -RevSox

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • Nightmare on New Hampshire Street

    It was a dark and stormy night…. Except, none of those statements are true. Okay, it was dark. Halloween was upon us and all of the real men showed up to put a little scare into a typical beatdown. Those who didn’t show up I guess were just some Halloweenies.

    With it being Halloween, YHC decided to have a little fun. And thus was, the Nightmare on New Hampshire Street beatdown!

    Read on. If you dare….

    Warmups (The Part of The Film Where You’re Still Thinking “This Isn’t That Scary?”…)

    Mummy kicks

    Frankenstein’s monster stretch

    Bat wings (Arm Circles)

    It’s alive situps

    Gutbusters (Bustin always makes me feel good. And this was just the beginning of the burpee journey. Or should I call them “Booo-rpees”?)

    The Thang (Better Look Out… The Scares Are Coming)

    Mosey to rock quandary (or quarry). I’m always in a quandary when considering whether the quarry should be called a quandary. One of life’s mysteries.

    Goblin squats (pumpkin pickers) with rocks.

    Moseyed to the Justice Center for a “Pumpkinz” event

    P – Pike press 20 in cadence (Carolina dry dock)

    U – Up-downs 1 minute

    M – Mountain climbers oyo 20 per side

    P – Peter Parker crawl spider crawl

    K – Kraken Burpee 3 hand release burpees 10

    I – Imperial squat walker 10 in cadence

    N – Narrow-stance squats in cadence

    Z- zombie crawl. Zombies vs. Humans.

    During the event, participants were allowed to call “Trick or Treat” at any point during the beatdown. If they did, all things stopped and they were allowed to pull from my bag. The items were either a treat, or something not so fun.

    Trick or treat entries:

    10 ssh

    10 trips up courthouse stairs

    20 LBCs

    20 burpees

    30 air pumpers

    30 count planks (on Qs call)

    Had a lot of fun creating this Woeful Workout and I hope you guys enjoyed it as much as I enjoyed giving it.

    Happy Halloween Gents!

     

     

  • Halloween Beatdown

    19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning.  Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day .  YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together.  So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand.   Circle up for the Monster M.A.S.H. warm-up.

    Warm-Up

    M – Mountain Climbers, IC , x 13

    A – Arm Circles, IC , 13 Fwd, 13 Rev.

    S – SSH, IC, x 31

    H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC  x 13

    Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally

    Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block

    P – Plank jacks x 31

    U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31

    M – Mountain Climbers x 31

    P – Peter Parker x 31

    K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31

    I – Imperial Walker Squats x 31

    N – Nolan Ryans x 31

    S – Squats x 31

    Thang 2 – Pumpkin Dora 1, 2, 3

    Partner up,  PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner.  Had to modify Zombie walk after lots of mumble chatter from the Zombies.  changed to overhead carry.

    100 Pumpkin Pickers – Curl block then extend straight out in front of you

    200 Pumpkin Thruster – Squat to an overhead press.

    300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)

    A Little bit of Mary

    Dying Cockroach while hold Rock IC x 13

    LBC w/ rock IC x 13

    Put our Rocks back in their hiding spot and Mosey back to the Flag.

    Still had a couple minutes left once the 6 got back to the Flag so.

    10 Merkins on your own

    Freddie Mercurys IC x 13

    Slow American Hammers  IC x 13

    Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements.  Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.

    It is always a great experience to lead this group of Men.  Thanks, as always for the opportunity to lead.

    SYITG!

     

  • The Stomp to Scout Island and Beyond

    Allow me, YHC, to introduce myself. I am known as Fracsac among my F3 Brethren, my real name is not important. One thing you should know about me is that I am the fastest slow guy in F3 Nation. Sure, this may seem subjective, but I have proof. It all started when 8 Pax gathered in the gloom to see what YHC had in store for the 610 Stomp. YHC determined we would run a different route, passing Scout Island, where the scariest Halloween monsters are said to be housed. The plan was to sweep the six along the way, running somewhat as a group. Within the first half mile, our pack was split up in 3 parts. Mahatma, El Guapo, and Rudy took off ahead, YHC settled back a ways from them, with the other Pax making up the six. That may not be completely accurate, as Hawgcycle was really the lone pax in the six, but we would still be on the route if we were waiting for him. I remember the days when I pushed myself to keep up with Hawgcycle, as he was running ahead looking well groomed with a top of the line pair of running shoes. He glided along like the wind, a true force to be reckoned with. Now he shows up with a mullet and flip flops. I doubt I look any better than him, but I do wear shoes. But I digress.
    The three fast Pax would occasionally sweep the six, as YHC had instructed. Good for them, but they would pass me up and ignore me like I was a middle child. Lucky for me, I was a middle child, so I shrugged that off easily. We passed Scout Island without incident, except for having to smell the unpleasant fragrance coming from the portable toilets. As I ran up the Wisner Bridge, I could see the fast pax coming back toward me, on their way to rally the others. In a fashionable yet blatantly superior act, they ran up the Wisner Bridge twice, showing the rest of the Pax how it is done. Where was Hawgcycle you ask? We didn’t know either. We ran past the festival grounds, still emanating odors from Voodoo fest, which was comprised of what can only be described as the stench of stale beer and vomit. But on our way to the entrance to NOMA, we came across the awesome smell of bacon! What a pleasant treat in comparison to the previous experiences! Into City Park we continued, the three fast pax sweeping past me and collecting the six. We headed into the track for one quick lap, then gathered around the flag. Just enough time left to seal the deal with 10 burpees. Countoff……wait says Da Parish. We have one minute remaining. Well, then 5 more burpees. Now the deal is sealed! Well Done!

    Count Off, Name-O-Rama, Intentions, and closed with a prayer to the Sky Q.

    NMM
    Map My Run showed 4.43 miles.
    The three fast pax were the only three Respect Pax we had this morning. That is impressive! I’m going to strive to be an even faster slow guy.
    Hawgcycle brought me my water bottle from the last Crazy Ivan on the Northshore. You’re probably thinking that was nice of him. The Crazy Ivan was in January. Speaking of which, we need to have a better showing at the Crazy Ivan in January to show our Northshore Brothers some support. Many of them always find a way to respond to our CSAUP events, so time to return the favor. Dates you ask? Keep an eye out for an announcement in the near future.

    Thanks for posting with me today, and for allowing me to be a part of such an amazing group!

    SYITG

  • Stiffler’s Mom Has Got It Going On

     

    Stiffler’s mom was wet that day…real wet.   Plenty of men would’ve been scared away, but not two brave soles (pun intended).   Mariah and YHC waited in their respective vehicles until the safety in numbers could be established.   The PAX gave the other regulars the benefit of the doubt, but at 5:32 the beat down could wait no longer.  Mariah being a 9min/mi man, and YHC being a 10+min/mi man decided to set a pushing 9:50 pace down St. Charles Ave. to Napoleon and back down Magazine.  The 4.65 mi run provided for plenty of great mumble chatter and 2nd F.   The rain was hardly an issue when amongst comrades.

    Thanks are given to the Sky Q that no one was knifed, and writing the BB has been YHC’s pleasure.

    SYITG