F3 New Orleans

Category: Backblasts

  • Monday With Macdeuce

    Pre Thang:  Third day of Fall and just another  muggy Monday morning in NOLA and the pax gathered slowly…  Yankee showed up with Shark Bait from Carmel and the regulars rolled in one at a time. We also had an appearance by FNG Carlton, who had posted twice already but left early both times and still hadn’t been named. At 05:30 a couple more stragglers came in hot and we were off into the gloom with a solid 19.

    The Thang:  Mosey around by the golf club house and over to the base of the bandstand for warmup COP: SSH, Mtn. Climber, Imperial Walker, Plank Jack x 25 IC.

    Dirty Macdeuce:  Run the loop(oak alley to the track, right to the parking lot and back around to bandstand. Approx. 1/4 Mile), Then perform the prescribed exercise x 15 IC.

    Round 1: Merkin, Squat, American Hammer

    Round 2: Left Staggered Merkin, Monkey Humper, Real Freddie

    Round 3: Right Staggered Merkin, Lunge, Flutter Kick(We lost Carlton again at this point.)

    Round 4: Wide Merkin, Low Slow Squat, LBC

    One more lap and mosey into the shelter for some bench work: LLSUx 15, Derkins x 15, RLSU x 15, Dips x 15

    Mosey over to the grass for some stretching and head to the flag.

    COT w/ shoutout by YHC.

    Good Times!

    Roots

    T Claps to Carlton for giving it another shot. If he makes it through a full workout, I move we name him Rhoda or Mary Tyler Moore. Those who grew up in the 70’s will get it…

  • Spartacus II Redux


    DISCLAIMER, let’s mosey…
    COP:
    -SSH x 30 IC
    -Mt Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…and let’s head to the shelter for the benches.
    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)
    Rinse and Repeat for a total of two rounds.
    Times up, send your rock home and head to the SF.
    Countoff, namerama (welcome FNG-Mayfly), announcements, and a prayer. It was an honor to lead. SYITG…

  • 100 is the number!

    When Mulligan had to back out of Q’ing, I jumped at the chance to take the Q , especially knowing it was going to be my 100th F3 workout this year.  I arrived early and stealthily unloaded the 6 cinder blocks I have been toting around in the back of my Suburban onto the lawn behind “Touchdown Jesus”(surprise for later).    I was dreading this day, as I knew at the end of the workout, I had a burpee bet, with Willie, to pay off for our Fantasy League game, loser does the score differential in burpees, Let’s just say it wasn’t close and the number was 61 burpees!  OUCH!

    The PAX began to assemble at the front of the park and at 5:30 we were ready to go.  The Intro and disclaimer were given as well as the Announcement that this was my 100th beatdown.  I don’t think anyone could believe I actually keep track of that, but I do.  So off we went for a Mosey down to Walnut across St. Charles and back down to the nicest patch of grass Uptown, the Loyola “U” for the Warm-Up.

    Warm-Up – 100 Reps of warm- up

    SSH x20 IC

    Imperial Walkers x20 IC

    Mountain Climbers x20 IC

    Hillbillies x20 IC

    Sun Gods – 10 Fwd, 10 Rev

     

    Thang 1 -100 Rep Circuit

    Did a count-o-rama to determine we had 25 PAX divided up in to 5 groups of 5,  Five Stations setup around the lawn

    Station 1  – Dips – this was the count – 20 reps

    Station 2 – Monkey Humpers – AMRAP

    Station 3 – SURPRISE WE HAVE BLOCKS AT WPM – Curls for the Girls – AMRAP

    Station 4 – Low Slow Squats – AMRAP

    Station 5  – Plank Jacks – AMRAP

    Finished first round, that was fun, Let’s RINSE AND REPEAT!

    20 count by King Kong, and lets Mosey to the Mountain.

     

    Thang 2 – Dora 1,2,3, up the Mountain

    Run up the mountain with stops  to exercise at each turn-around.

    Partner up, Exercise are 100 Merkin, 200 Bobby Hurley’s, 300 LBC’s, combined effort

    At each turnaround:

    PAX 1  would do 10 Merkin, 20 Bobby Hurley’s and 30 LBC’s, for the count

    PAX 2 would do Shoulder taps during the Merkins, Al Gore during the Bobby Hurley’s and Flutter Kicks during the LBC’s.   Flap Jack exercises at each turnaround.

    10 Stops on the way up gets us to our required counts.

    This took longer than expected, and as the last groups arrived to the top of the mountain I realized it was already 6:11.  No time for anything else…

    Down the stairs and a quick Mosey back to the Flag.

     

    COT

    Count-o-rama, Name-o rama, NO FNG’s,  Good!   I don’t want to hear anymore Mumble chatter about my bad naming skills.   My prayers were answered as I got a reprieve till next week from the burpee bet, as Willie had to leave as soon as we were done and didn’t make it to the COT.  Now I have to dread it for another week.

    Announcements:  A group is going to Mobile to help with the new AO there on Sat  anyone is welcome to come along.   Coffeeteria at PJ’s after.

    I thanked everyone for their support and motivation they provide me every work out.  I never could have lost the weight I have, 40lbs and gotten to where I am, 100 workouts so far this year, with out all of y’all pushing me every day and holding me accountable.    Thanks again!

    Special Intentions for Rudy’s family, and an HNJ mom fighting the good fight against cancer.

    My usual , still out of breath, Prayer!  AMEN!

    Thanks, as always for the opportunity to lead!  I always enjoy it!

    SYITG!

     

     

     

  • Let’s get the summer out of here

     

    Seven Pax posted at the Covington trailhead & Gipper statue location early Wednesday.  Little hot and humid.

    …here is how it went

    short disclaimer …

    warm-up
    all 20xIC; side straddle hops, toe touches, smurf jacks, good-mornings, butt-kicks, windmills, imperial walkers, arm circles, hillbillies, mummy kicks

    mosey to the back of the Taj-Mahal, grab a parking post for sets of what the lexicon calls “Pure Burn” – squat about half way, on tip toes, pulse 10 times, then squat all the way down on tip toes pulse 10 times, repeat that sequence four times

    mosey to the front of the Taj-Mahal
    wall of fire: PAX pair off, one holds wall chair while partner does 10 merkins, 10 LBCs, 10 burpees; repeat this sequence 2 times

    circle up at the flag pole for merkin wave & crawl
    all pax in plank do one merkin, one pax, at a time, bear crawls in toward the flagpole, crab crawls back to start position, next pax does same, all around and then repeat

    mosey to the St.Tammany Parish Courthouse parking garage
    do step-ups on the small wall; 20xIC left leg, 20xIC right leg
    then lunge walk backwards half way of ramp into garage, sprint the rest of the way, repeat up to the top level

    once at the top level, break up into two groups. One group does merkins , while the other group runs backwards down the ramp and backwards up the ramp, switch and repeat

    Indian run back to the Gipper statue
    10 seconds of Mary
    1 second wave to Molly and Louie
    time expires

    count-o-rama, Maverick lead us out with a prayer

    It’s always fun, and thanks guys for letting me lead today

    Fall “cool fronts” right around the corner.

  • Uptowner Funk’d You Up!

    DISCLAIMER…let’s warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Mt Climbers x 20 IC
    -Arm Cicles x 30 IC (15 ea dir)
    -LSS x 20 IC
    -J-Lo’s (fka Pickle Pounders) x 20 IC
    Grab your rock and mosey to the field and form a line:
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. Rinse and Repeat….
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. One more circuit:
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s mosey to the picnic benches for:
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Great work….take a seat….in the People’s Chair holding your rock. After a couple of minutes, take a short break….back in the chair. Great idea Mahatma, rock presses in the chair…and go right into rock curls. Break time’s over,
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Let’s mosey back to the rock pile. One more circuit (w/o LSSs):
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -Chest Press w/rock x 15 IC
    Just enough time for Mary:
    -LBC w/rock (ala Triple Shift) x 20 IC
    -Dying Cockroach x 20 IC
    -Hello Dollys x 20 IC
    -Wife Pleasers x 20 IC (a strictly no eye contact event….it was refreshing to not feel Rudy staring…)
    -Penguins x 20 IC
    Send your rock home and circle up.
    COT: countoff, namerama, announcements, shoutouts, and a prayer.

  • 610 Stomp #160 – Going Back to Our Roots

    We got back to our roots this Tuesday….Bayou Root (cause the original route is scary) run 6 minutes, enjoy one minute filled with burpees (preferably 10) and rest, then rinse and repeat until the 45 minutes is up.

    If you enjoying running, come out to the Dome Patrol on the 1st and 3rd Thursdays of each month.  We meet at the corner of Poydras and LaSalle and take in the the sights, sounds, and smells of the Quarter and Downtown.

    Plans are in the making for an Uptown run on the 2nd and 4th Thursdays of the month…follow GroupMe for details.

    Thanks,

    Hawg

  • We typically have water for the PAX at the COT

    Well – I know its hard to figure out the whole internets machine thing but I am writing this backblast for EL WIRE bc well El Wire still doesn’t know how to do this.  Whose fault is that?  Probably mine.  So  I am just going to get Tom Sawyer’d by El Wire and do this – so it is in the historical record.

    Texted El Wire at 940 to let him know that he was the Q.  He never replied so I assumed I was the Q until he honked at me on the way the beatdown.  It was a honk of “I know- I have the Q.”

    El Wire ran us over the duck poo bricks and led us through a classic-ElWire circle of pain warmup:

    SSH x 20, Merks X 20 Parker Peters x2o, Plank Jacks x 20 Smurf Jacks x 20 Seal Jacks x 20 – El Wire is ALL about the JACKn’.

    Then we long mosey’d over to the cinder blocks – everyone grabbed a block.   El Wire didn’t want to be left out of the cinder block trend at the Birdcage.

    Took our blocks to OAK ALLEY.

    At Oak Alley we did a cinder block suicide:  Press, Curls for the girls, Goblet Squat and Kettle Bell Swing. Partner 1 does the exercise, partner 2 does a spring to each light starting at 1 going to 4 after each sprint the partners FLIP/FLOP. We completed this 2 times.

    The second “set” of exercises we did:  Merks, LBCS, and Squats – the partner carried 2 cinderblocks – farmer carry style out two light posts and then back.  We also completed this set two times.  Time was up at this point.

    Then we hustled the bricks back to their hiding spot by the fountain.

    I know it was a real pleasure for EL WIRE to lead.

    Sinder BLOQ$ brought water for the PAX in coolers and invited everyone to come watch the game at his place this Sunday.  That is a first I have ever seen a water delivery to a beatdown – tclaps Sinder Bloq$.

    Back to the flag for a COT.    Whoop! stepped up to give us our prayer.

     

     

     

  • Tour d’Quarter

    My VQ this morning – thankfully Nip/Tuck and El Guapo went easy on me.

    The workout consisted of a single move: Left Foot in front of Right Foot, Rinse & Repeat 8500 times.

    Dome Patrol is running-centric, so that was the focus.  We mapped out a 4.5 mile mosey from the Dome, around Lafayette Square, down Camp, across Canal to the Cathedral, through Pirate’s Alley, down to the River, back up Canal and Poydras, and finished with a victory lap around the Dome (all while sending positive messages to the Black and Gold’s Secondary).

    We took a quick breather after the run, then ran speed drills up and over the pedestrian bridge to round out the workout.

    Circled up for the count and prayer.

  • Mind and Body Work – Penalty at Okwata

    YHC arrived at Okwata a few minutes early to get a little time put in for the monthly ISI challenge, which has me looking at a jump rope in a whole new way.  The pax started to trickle in at about 0525, so YHC set the jump rope aside and greeted each member.  With the shovel flags planted, one for ‘Merica and one for F3, we were ready to roll.  A brief disclaimer for the veteran crew of fine members of F3…..and then…..mosey around the mardi fountain and circle up on the green space in front for:

    Warmup

    SSH IC x 21 (not the normal number, but a bit of foreshadowing)
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    IW IC x 15

    We all have a lot going on, and we tend to go through the motions without using our minds beyond the basic requirements. Today, the pax would experience a beat down that had both mind and body engaged. Not engaging the mind would lead to a physical penalty. Fun, right?
    The pax were asked to count off 1,2,1,2,1,2 and to remember if they are a 1 or a 2. Mosey to the levee.

    Indian run on the levee.
    Once each pax made a run to the front, halt for the first test.

    SSH IC x 10 followed by a silent count to 21. If any pax makes an intent to continue a SSH beyond 21, the whole pax would be penalized. Spoiler alert: The pax got penalized!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Indian run with a disperse call.
    The pax were instructed to count off 1,2,3,4,5,6 and remember whether you are odd or even, but don’t forget if you are a 1 or 2.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 burpees and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 19. If any pax makes an intent to continue a SSH beyond 19, the whole pax would be penalized. Spoiler alert: The pax got penalized again!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Regular Indian run again. Once each pax made it to the front, halt and turn around.
    Indian run with a disperse call headed back. YHC had the pax count off 1,2,3,4,5,6 again.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 plankjacks and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 17. If any pax makes an intent to continue a SSH beyond 17, the whole pax would be penalized. YHC has never seen the pax so synchronized doing a SSH! No penalty!  Well done!
    Mosey to the corner of Lakeshore and Canal.

    Modified Dora 123
    partner up
    50 burpees
    100 OH claps with a jump (it’s a SSH with a clap)
    150 Squats
    Cumulative count, partner runs up to top of levee at Canal and back down, flip flop until all exercises complete. Once team is complete, plank and wait or continue running up and down.

    Times Up, mosey back to the Shovel Flags.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    Thanks for posting with me today! Well done, Men! SYITG!

  • Who me?

    Well this is a first… I show up this morning, greeting my fellow gloom-patrolers, only to discover, as we circled up and looked around at each other, that it was indeed I who was Q! Struggling to fully awaken, we warm-o-ramaed:

    15xs each IC

    Toe Touches

    Imperial Walkers

    Air Presses

    Butt Kicks

    Scorpion Kicks

    Being caught of guard with my forgotten Q-dom, YHC was eternally greatful to Waterpik who had the quick-thinkingly brilliant idea that we should run 3.1 miles! And so we did, with a rough breakdown of 2 groups of 3 (although 1 of those groups may have been slightly staggered on the last mile).

    To cool things off, we ran a Bushwacker special for Mary:

    15xs IC

    Rosalita

    Hello Dolly

    Flutter Kicks

    Freddy Mercury

    J Lo

    30seconds:

    Plank

    LPlank

    RPlank

    Chill Plank

    Mission Impossible Plank

    Prayed out by the Pik

    Thanks guys for following the lead that I so humbly brought to the Scramble today!