F3 New Orleans

Category: Backblasts

  • Fartekin at G-ma’s house

    6 pax met at the Mandeville TH. YHC came in hot, shoe on but not tied. No disclaimer today boys, Yhc carries malpractice insurance.

    The thang

    mosey to underpass

    circle up: my climbers x 20 ic, donkey kicks x 20 ic

    mosey down the UP, karaoke the flat, sprint the up the UP.

    Circle up: shld taps x20 Ic, heels up squats x 10 ic

    mosey down the UP, karaoke the flat, sprint the up the UP (Near miss, way to recover pelican)

    …insert crazy man barking at us, oh wait, it’s Capt sparkles with the sneak attack!

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey dn the UP, Buttkick the flat,  sprint up the UP

    circle up: plank R/L arm high, single leg reach to floor x 10 ic

    mosey to the street, Fartleks to Monroe, up girod back to TH

    Circle up: scorpion kicks, lower/mid trap exercises, active HS stretch/nerve glides

    COT, name or ama, prayer from Bub.

    As always thanks for letting me lead.

    Chewy

     

     

     

     

  • 7-18-2018 at the Colloseum

    5 posters this morning but I didn’t get the exercise list.  Who was the Q?

  • Blocks Under Your Tree

    Workout Log Sat – 8/3/2018

    18 men showed up well rested with normal Sat expectations for a good sweat….and the hint that gloves were recommended!

    Quick disclaimer – off for a mosey to our playground.

    Circle Up for WarmUp – keep is simple all in cadence x 16 4 count

    Michael Phelps

    SSH

    Quarter Lung L & R

    Mnt Climber

    Shoulder Taps

    Head to the parking lot: Tool was kind enough to load his sleigh with a “present” for each one of us: Full Cinder block weighing 28# and a 1/2 @ 18#.

    Return to the playground: Instruction for our Christmas Tree Workout given – as expected there was plenty of chirping but Q was able to get the idea across – A 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, #2 and add #3 then repeat  1, 2, 3,  and add #4……repeating and adding until you get through that last exercise.

    ALL to be completed while carrying, lifting or moving block present.

    #1-run approx 100 yards – NOTE because this was to be repeated Q instructed PAX to simply run the entire playground there and back and then start #2.  From that point #1 would only be have the playground there and back.

    #2- 10 one arm crossover push ups – up and over block (5 ea arm)

    #3-15 complex V-ups (with block in hand lift to a left leg V up then Right leg V up then  both leg V up

    #4 – 10 box jumps (using the benches across the street) or 10 each leg step up

    #5 – 10 Block Jacks – Q did a very spastic 1st demo but recovered to ensure everyone got the right idea.

    #6 – 10 Over head Squat Press

    #7 – 12 Rock Burpees – complete a Burpee then grab your rock to finish of with an overhead jump press

    Those that finished early were encouraged to do another round of all, excluding #1 – PAX got a 1 minute active recovery as we broke up into teams of 2.

    Line up with partner –

    Event #1

    Pax 1 Farmer carried blocks out approx. 30 yards while Pax 2 did 3 Burpees then Bear Crawled out to retrieve blocks with a farmer carry back while Pax 1 did 3 burpees and Bear Crawled.  Once back each Pax with block over head ran to the opposite end of the playground (approx 100 yards).

    Event #2 (Pax 1 became 2 and 2 became 1)

    Pax 1 would Kong Block out (Kong is a lowland gorilla movement of reaching out with hands pressing on the ground to move both feet up to a parallel position with hands).  Then complete 3 Burpees and Kong Block back.  To create separation Pax 2 would 1st do 3 Burpees and follow Kong Blocking out – also returning in the same Kong Block movement.  Once both PAX had completed the 1st run now PAX 1 would farmer carry both blocks 5o yards out – while PAX 2 did 3 Burpees then Bear Crawled out to retrieve blocks.  PAX 1 drop blocks a the 50 yard mark completed 3 Burpees and Bear Crawled back.

    1 minute active recovery while circling up for some upper body and core work

    10 seconds rest in between each movement below:

    Block Curls x 20 4 count

    Bent Over Row x 30 4 count

    Over Head Press x 15 4 count

    Block Curls x 15 4 count

    B-O Row x 25 4 count

    Front Raises x 15 4 count

    On our 6:

    Right arm block balance with legs lifted in flutter kick position x 30 seconds

    Left arm block balance with legs lifted in flutter kick position x 30 seconds

    Block Press with flutter kick x 20 4 count

    LBC with rock x 20 4 count

    Recover – time to return our blocks F3 ruck style – 2 lines – blocks overhead Q to call for right to left transition back to over head. – After loading the blocks – Q recognized there was still 2 minutes of FUN time left – mosey with PAX over to the far side of the playground – quick suggestions that we could all carry the burden of someone of something on our shoulders as we gave our all in one last push of physical output – Sprint 100 yards across the field – I can honestly say that although there was some initial grumbling EACH PAX gave this effort 100% finishing strong – although all of us a distant 2nd to Disclaimer – who by the way runs a FREE sprint workout each Sat after our F3 group finishes.

    Back to the flag – Count Off

    Announcements

    Add on – F3 inspires leadership – each PAX encouraged to sign up to Q workouts – Challenged to commit to 1 per month.

    Intentions

    Prayer of Thanksgiving

    Q requested a 1-2-3: F3 breakoff – much appreciated.  Thank you for the opportunity to lead this Sat workout!

     

     

     

     

     

     

     

  • It’s Blimping Hot Out

    Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.

    We took the usual mosey just past the Rock Pile for our warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Merkins x 20 IC
    Windmills x 15 IC
    Arm Circles 10 Forward, 10 Backward IC
    Mountain Climbers x 20 IC

    To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
    5 Burpees
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock

    The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
    Rock shoulder press on one side, run over the hill, Rock squats on the other side.
    This sufficiently gassed YHC, so a little water break was in order.

    Then back to the tree line for return BLIMPS.
    5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock.

    Mosey to center field for some rock Mary.
    Flutter kicks holding rock high x 20 IC
    LBC’s with rock on chest (Medulla’s idea) x 20 IC
    American Hammer with rock x 20 IC

    We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.

    Thanks for allowing me to lead.

    Walleye

  • IronPAXChallenge-Week 1 Pre-Blast

    Calling all Northshore PAX.  The Gipper will host this week’s IronPAXChallenge.  This week’s workout is 4 rounds for time of:  50 AirSquats, 40 BigBoiSitups, 30 Merkins, 20 BonnieBlairs (we call them Sister Mary Katherines), 10 Burpees, and a 400m run.  You can find more details here:  https://f3greenwood.com/2018/08/05/ironpaxchallenge-week-1-workout/

    Come to The Gipper on Wednesday and test yourself.  See you in the Gloom!

  • SWTSeven

    With a lot of men getting in the last minute family trip before school starts back, the YHC expected a less than normal showing at the Marsh. Arriving at the AO with some fresh exercises in mind, Q discovers Coconuts at center court ready to get started as Waterpik arrives quietly like ET gliding across the moon lit sky on his TREK.. Quick handshakes exchanged and it is time to begin..

    Warmup consisted of Arm circles front/back IC 15, Peoples chair air presses 15 IC, Happy Jacks 25 IC Total, Windmills 15 IC and Toe touches 15 IC.

    Began beatdown with a Mosey down Lamarque to RIPS on the lake for the Stair Way To Seven (SWTSeven). Q gives instructions, which seemed a bit confusing at first, but this PAX having earned every bit of private education quickly interpreted and we jumped right in. Exercise consists of Burpee, incline Merkin and up the stairs with a squat at the top ascending the count till everyone reaches 7.. With a small group of men Q decided to incorporate some CORE in at the bottom while the rotations occurred.. Round 1 held plank, round 2 Flutter kicks, round 3 LBCs, round 4 Parker Peters, round 5 Peter Parker’s round 6 Freddie mercuries and final round Mountain climbers. Once complete Moseyed back to the playground area by the courts for 3 rounds of 5 pull-ups while the other 2 PAX did rower sit-ups (thank you full grown man Steve) as each man took a turn. Gathered at center court for the close.

    count, announce, COT

    Appreciate Waterpik for the close in prayer!!

    Always enjoy the accountability and fellowship gentleman, thanks for the opportunity to lead!!

    👍🏻👊🏻💪🏻

  • Northshore H8!

    There’s been a fair amount of mumble chatter emanating from the Southshore lately about the so called H8! beat down.  Never to be outdone by our Southshore brothers, the Northshore PAX decided to turn up the volume to 11 this morning with a modified version of the H8!   After the standard disclaimer and a warmup of SSHs, Seal Jacks, Toe Touches, Imperial Walkers, Front to Back Lunges, Lateral Lunges, and Windmills, all IC and with rep counts from 10-20, YHC led fourteen men westward on the Mandeville Lakefront to the launch pad for 40 minutes of suffering.

    The PAX started the clock and their first lap with one Merkin.  This one Merkin was the centerpiece of YHC’s diabolical plan to make the Northshore H8! .01% better than the Southshore version.  YHC’s poor reading comprehension and math skills actually made it a lot harder, however.  YHC misinterpreted Hawg’s Friday afternoon briefing, realized his mistake 1 lap into the H8!, but by that time the horses were out of the barn and it was too late to recall them for revised instructions.  Anyone who has Q’d a beat down know how that works.

    At any rate, after that first Merkin (which was terrific across the board by the way), the PAX bear crawled 35 yards, ran out and back for .4 miles round trip, bear crawled 35 yards back to our starting point and then performed 8 burpees and 8 Merkins within each burpee to complete one lap.  This last part is where YHC mangled Hawg’s instructions.  We should have performed descending Merkins instead of 8 Merkins for each burpee, i.e. 36 instead of 64.  Too late.  The die was cast, as mentioned above, and there was nothing to do but get on with it.

    So we did, completing as many laps as possible in 40 minutes, dropping the number of burpees and Merkins by one on each lap.  Whether it was the extra Merkins or our lack of fitness relative to our Southshore brothers, we’ll never know, but no one completed 8 laps in the prescribed 40 minutes.  The PAX cheerfully embraced the suck, however, which is something.  Even when the wind picked up, it started to rain hard, and the Sky Q started throwing lightening bolts nearby.

    Thanks for letting me lead this morning, guys, and welcome to FNGs Survivor and The Hammer.  See you in the Gloom.

     

     

     

     

  • Stomp #153 – The Tribe Has Spoken

    A few more miles were added to the F3 odometer this Tuesday at The Stomp.  The scheduled Q was unable to make it so YHC became appointed to take the helm.  In an effort to mix things up, YHC suggested a Wisner route with some laps on the overpass but the silence and lack of enthusiasm meant the tribe had spoken so we opted to go the bayou route, as per Kimchi’s suggestion.  We ran for 40 minutes (20 out, 20 back) and enjoyed a little F2 chat early on before the PAX spread out at.  T-claps to Smooth for pushing hard and knocking out a little extra distance at the end.  Also, t-claps to Abacus for becoming a regular at The Stomp and becoming a better runner.  Once back, we utilized the last 5 minutes for: LBC x25, Penguins x15, Burpees x10, Plankorama 1 min, Hip Flexors 1 min.  COT to cap things off.  Solid way to start the day.

    Tool

  • 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!