F3 New Orleans

Category: Backblasts

  • If you don’t blast it, it didn’t happen…

    There wee

    2 weeks of beat downs at G-ma’s House the past 2 weeks, YHC cued both of these, but failed to inform the pax.

    Last Tuesday, (7/24) chewy and bubba met for some jumping of the rope, 1/4 runs, and various exercises of the single leg persuasion.

    this past tuesday (7/31) chewy and bushwacker met for some more jumping of the rope, manmaker merkins, and Rower sit ups (finishing off july’s ISI challenge) while chief sparkles climbed stairs in prep for the 9/11 memorial climb.

    Thanks for the small yet faithful pax, that still make Tuesday mornings happen.

    Yhc is hoping things will pick back up on Tuesdays once Steve is relocated and EiEi comes out of hiding.

    Sorry for the late blasts!

    chewy

     

  • Thursday run as usual

    6 pax met up to run the city hall scramble, yhc came in hot, shoes on, but not tied. We ran and then did 10 minutes of stretching, core, and glute exercises.

    Nameorama,COT, prayer by coconuts.

    Thanks guys always enjoy Thursday mornings. Solid crew!

     

  • 8118

    So many directions that a Q can take that sometimes it’s hard to pick just one.  With some late night pondering though I couldn’t pass up the opportunity of 8118.  Has there ever been a palindromic beatdown in the history of F3?  Does the Pax know what a palindrome is?  Does the QIC know that numbers really aren’t palindromes?  Is drinking a Rockstar and going for a 7 mile run at 10pm a good idea?  Is drinking a Rockstar and…… ever a good idea?  Having exhausted myself I knew I needed a workout where the Pax could just do their thing.

    Mosey over to the zoo parking lot for a warm up:

    • SSH IC x 30
    • Hillbilly IC x 30 (testing the ability of the assembled hillbilly’s to count to 30)
    • Mountain Climbers x 30

    Mosey to the Audubon statue for some stretching and a little Q&A.  As Rudy was not with us I had to scan the crowd to find the next most likely PAX to appear on Jeopardy and my eyes settled on JV.  ‘What is a palindrome?’ Some under the breath musings about Elba and Canals hinted at the answer.  ‘Why does that matter today?’ Nip Tuck nailed it, ‘8118’.

    The Thang:

    • A figure of 8 run around the medians
    • 8 Merkins at the bottom and top of the 8
    • 1 burpee every time at the crossover
    • Run forwards from bottom to top of the 8
    • Run backwards from the top to the bottom of the 8
    • Run 8 laps

    Not much was said from this point on.  Perhaps some disbelief or just boredom.  There wasn’t an official time goal but we did run out of time with most still on the course.  Congrats to Beiber, Pony Boy, Mahatma, El Wire, G Spot, Peppa, Swamp Cock plus maybe others who finished the 8 laps.

    Mosey back to the flag.  Count off and namorama.  Intentions for Rudy’s sister and a couple of Roots’ friends who are ill.  An official uptown H8 may be something to consider.

     

  • Carry Anothers Burden and Push Yourself

    YHC unexpectedly took the Okwata Q this week for two reasons. First was to help a brother out, and the second was because Okwata is a Rockin’ AO! With all the recent talk of the H8 lately, YHC knew we needed to do something to begin training for it. There’s no doubt previous training for the H8 led to the World dominance at the Gnarly Nutria! Enough about the World’s victory….

    YHC planted two shovel flags, one for ‘Merica, and one for the Nation! With the ole watch telling us it was 0530, time for the disclaimer…and then….

    Mosey around the Mardi Gras fountain, carioca left, then carioca right and circle up in front of the fountain.

    Warm Up
    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10

    Plank-o-rama (Ode to Rudy)
    Peter Parker IC x 15
    Shoulder Taps IC x 15
    Parker Peter IC x 15
    Mountain Climber IC x 15

    Mosey to the top of levee behind the fountain for a Chaos Run.
    Pax line up and begin to run toward Canal. When the Q calls “Disperse”, the Pax runs down either side, executes 3 burpees, then sprints back to top of levee, then continue run in single column formation. The Q called “disperse” about 5 or 6 times before we made it to Canal.

    BLIMPS
    Starting at the first corner of Lakeshore Drive and Canal.
    Burpees IC x 5 (6 count)
    Run up Canal to Amethyst Street
    Lunges IC x 10 (4 count)
    Run across to other corner of Amethyst and Canal
    Imperial Squat Walkers IC x 15
    Run down Canal to Lakeshore Drive
    Merkins IC x 20 (4 count)
    Run to original starting point corner
    Plank Jacks IC x 25 (4 count)
    Run up Canal to Amethyst Street
    Squats IC x 30 (4 count)

    Well, that was the end of the first set of BLIMPS, time to throw in some H8 training!
    Burpees IC x 5 (6 count)
    Run to the top of the levee on Canal, Bear Crawl across, run down to Lakeshore Drive
    Lunges IC x 10
    Run back up to top, Bear Crawl across, run down to Amethyst
    Imperial Squat Walkers IC x 15
    Do this until the BLIMPS are completed….

    Times Up, Mosey back to Flag for COT

    Count off, Name-o-rama, Announcements, Intentions, and ended with a prayer to the Sky Q.

    NMM

    Upon completing Plank Jacks at Amethyst, YHC stopped everyone for a 10 count. YHC asked all Pax to push themselves as hard as they can on the last leg, symbolizing carrying the burden of someone for just that brief time. We can’t take the pain or the suffering away, but we can help them carry it, even if for just a short period of time. It may only be symbolic, but YHC believes it transcends much deeper.

    YHC got to meet the legendary Amnesia today! Not sure if he’ll remember where Okwata is…..

    Thanks to Hokie Pokey, Bongo, JV, and Mahatma for pushing me today!

    Thanks for posting with me! SYITG

  • Pre-Blast: Northshore H8!

    Calling all Northshore PAX.  Prepare yourselves for the Northshore H8.  Modeled after the Southshore H8 (but sure to be .01% better and more fun), the Northshore H8 will test your mettle this Saturday, August 4th, at 0630 on the Mandeville Lakefront.  You can expect a benchmark workout that will gauge your current fitness level.  We’ll run it again in 6 months and, unless you plan on spending the next 6 months on the couch with EiEi, you’ll see marked improvement and be proud of yourself.  The H8 involves burpees, merkins, bear crawls and running and will look something like Hawg’s April 19, 2018 beatdown on the Southshore (check out the backblast) but, again, will be slightly better in all respects.  Bring your A game and plan on getting some.  See you in the Gloom.

  • Eight August fellows posted today

    short disclaimer …

    warm up: We did a lot.

    moseyed to the Taj-Mahal: We did some more.

    moseyed to the St.Tammany Parish Courthouse Parking Garage: We did some more stuff.

    We sweated a lot.

    Maverick never arrived.

    count-o-rama, Shooter did the prayer.

    Everyone who missed it, should have been there.

    We learned two new technical terms; fire hose and fire extinguisher.

    I’ll pay someone to write my black blasts, if anyone’s interested.

  • Revived Milestone Marsh

    Well after cleaning court, the pax started to roll in excited to see four of my F3 brothers come for the Beatdown.
    warm ups
    25 side straddle hops
    25 toe touches
    25 Imperial walkers
    25 mountain climbers
    The Thang
    Head over to some soft ground.
    50/35/15 = 100 three sets
    50 sit-ups
    50 Merkins
    35 sit-ups
    35 Merkins
    15 sit-ups
    15 Merkins
    15/10/5 = 30 leg lifts
    Hanging from monkey bars
    30 step ups right leg
    30 step ups left leg
    Over to Basketball court
    Bear crawl to 3 point line
    5 Merkins
    Crab walk
    5 Merkins
    Bear crawl to 3 point line
    5 Merkins
    Crab walk to end of court
    5 Merkins
    Shuttle run back to other side
    25 flutter kicks In cadence
    25 hello dollies in cadence
    25 Iron sharpens Iron sit-ups since I cant remember what they were called lol.
    2 min. Plank on forearms.
    Order might not be exactly but that’s what we did. Lol

  • Uptowner #3 7/27 Christmas “Tree” in July

    This was originally going to be my 2nd trip to area known as “Uptown” and my 1st WPM – with MO as the VQ but 2Utes need a fill in so I couldn’t let the brother that EH’d me down.

    It does help to have a son (Disclaimer) as an actual trainer that I can bounce, source and even train with for ideas.  He suggested I give a Christmas tree a shot – According to FracSac my mumblechatter post intrigued him since I mentioned a little more running for the normal fairly static Uptowner routine.  (No negativity meant but I thought it best if someone was coming for Yoga to give them a heads up)

    That said after a very short warm up x 10 each

    Micheal Phelps

    SSH

    Windmill

    Mountain Climbers

    Grab your ROCK:

    Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge –

    Start with exercise #1, then repeat #1 and add #2, then repeat #1 and #2 add #3, then repeat #1,#2#3 and add #4……repeating and adding until you get through the last exercise.  See below:

    200 Meter Run (since this was going to be repeated we all decided to run through the 400 meter spot that Hawg has set up for his “honor” workout.

    10 one arm crossover push ups (5 each arm – one hand on the rock the other on the ground – complete a rep, now transition from one side the rock to the other with opposite hand on rock and ground – complete a rep)

    15 complex V-Ups (with rock in hands lift in a v position to left leg, back down now lift to right leg back down, now lift to the center)

    5 each leg step up (originally going to be 10 box jumps, quickly modified for all – challenge next time to add some in)

    10 rock jacks – same as a jumping jack just thrusting rock up over head

    10 Over Head squat Press

    10 Rock Burpees (well 12 for good measure) – complete the bottom half after getting back to your feet grab your rock for the over head jump press.

    DONE – I think it took about 25 minutes give or take

    Now warmed up we headed over to the fence for some upper body finishers:

    20 x 4 count 10 sec transition

    Curls

    Rows

    10 x 4

    Curls

    Over head forward press

    Rows x 16

    Take your ROCK to Mary

    Right Arm rock balance with legs extended x 30 sec count off

    Now the Left Arm x 30 sec count off

    Now chest press with legs extended  x 30 sec count off

    Now rock plank – 1 minute

    Done – return rocks

    Count off – Name – Intentions – Prayer of Thanksgiving

    For those that came you’ll be well prepared for the near future – City Park “Oak Tree Style” Christmas Tree workout.

    Thanks for letting me lead and for pushing through as a team…..Great Work!

     

  • Up Towner #2 – Murph 7/20

    The name says it all – Speaking for my self, still feeling a little sore from the GN I was not looking forward to pushing through a Murph.  That said some workouts you simply have to get started – focusing on something or someone else and simply give it all you got!

    Pax of 4 initiated our 1st mile around the park – keeping together with 2 Utes having us around an 8:10 pace.  Now at the “place” the fun begins – 100 pull ups, 200 push ups and 300 squats.

    All of us decided to break it up: 5 – 10 -15 pushing each other through the effort (offering spots on pull ups to ensure quality form).  Note to Abacus – “duck” – I think it actually happened twice where being oxygen deprived or maybe fogged up glasses from effort he walked into one of the lower crossbars – but none the less pushed through.

    In the midst of all this effort – Amnesty had jumped in the fray and joined the misery!

    Now complete of our # all that was left – 1 more mile!  Amnesty suggested we take advantage of the track rather than the loop around the park, all agreed and went to work.

    Job well done guys…..Murph complete!- Count Off, Name, Intentions and Prayer of thanksgiving.

    Each time I do this workout I can’t help but think of some of my brother Marines as well as others who’ve served in ALL branches honorably – giving that ultimate sacrifice.  This is what drives my motivation to push through the small amount of discomfort, yes pain at times but then again I give thanks to God for my health and the fact that I get to go home at night safely to a loving family……while those I push through for are hopefully in place I can only aspire to reach!  God Bless!

  • Uptowner #1 July 13th

    Guys there are no doubt several things I need to work on –  procrastination is right at the top!

    Warm Up: Hall x 15

    Micheal Phelps

    Hill Billy

    SSH

    Leg Swing with a partner facing each but left should to right should using partner for balance swing outside leg out and back for dynamic stretch.

    Lung W/ Hamstring Stretch

    Lateral Side Lungs

    Grab a ROCK – medium to challenging

    Pyramids (RD 1) – all 4 to 6 count cadence; approx 10 sec rest in between each set to explain transition movement.

    Curl x 20

    Curl to over head press x 20

    Squat to Curl to over head press x 20

    Squat to Curl to over head press to curl x 20

    45 sec rest

    Pyramid (RD 2) – same as above regarding and transition rest

    Forward Press x 20

    Forward Press to Kettle Bell (KB) swing x 20

    Forward Press to KB swing to Tricep Press x 20

    ***Skipped sqt jump as the 4th element to FP to KB to TP*** Maybe next time.

    Head to Tree Line – “Active Recovery”

    Get a partner –

    Pax 1 Rock Kong out approx 20 yards – 4 Burpees before Bear Crawling back

    Pax 2 4 Burpees before Bear Crawling Out – retrieve rock

    Pax 1 upon return – Rock Kong Pax 2’s rock out 30 yards – 4 Burpees before Bear Crawling back

    Pax 2 upon returning with Pax 1’s rock – 4 Burpees before Bear Crawling back out to retrieve the 2nd rock

    Rinse and Repeat the Above

     

    Cardio Rock Shuttle – This was a bust I need help in coordinating but PAX went with it!

    All PAX lined up with rocks at their feet – Pax on far end pass his rock down the line (initial thought he would run to end of the line to receive rock and the process of passing rocks would continue as next Pax would have already passed their rock and run to the end of the line so Indian Style objective was to be moving all rocks towards the rock pile, again this needs some work but we did achieve the goal – ALL rocks returned.

    Mary

    Combos – Dying Cockroach x 20 with Flutter Kicks added on x 10

    Rower Sit ups x 70

    Plank 1 minute

    LBC x 20

    Circle Up

    Count, Name, Announcements and Intentions – Prayer

    I genuinely appreciate the opportunity to lead and give thanks to God for the blessing of health!