F3 New Orleans

Category: Backblasts

  • Mellon Collie and the Infinite Side Straddle Hops

    I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down.

    We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle up next to everyone’s favorite rock pile. My sparsely used theme for the morning is 90s alternative rock, so we did some extra SSHs to go with my title which is based on the 1995 Smashing Pumpkins album.

    The warmup

    SSH – 35

    Parker Peters – 20

    Hillbillies – 25

    Smurf jacks – 20 (since I needed to get a few more side straddle hops in for the sake of my title)

    The Playground

    We picked out our rocks and took them over to the playground for a standard playground rotation exercise. Everyone got a partner and I tagged up with Mambi and Hand-Grenada. We rotated to complete sets of shoulder presses (with rock), pull-ups, under dogs, real freddie mercuries, burpees, and merkins. The count was 20 shoulder presses. We completed the rotation twice.

    Slow Motion Suicide

    We took our beloved rocks to the football field to complete a slow motion suicide. I felt like slow motion suicide sounded like the name of an alternative rock band from the 90s. (I just googled the name and Slow Motion Suicide is the name of an alternative rock band!) We did a slow suicide down the football field and back. We ran 1/4 length of the field with rock over head. We stopped for 20 curls and then dropped the rock to run back to the starting line and back to our rock. We took the rock over head to midfield for 20 bench presses. We ran down to the starting line and back to the rock. We put the rock over head to 3/4 of the field for 20 rows. We ran down to the starting line and back to the rock. We put the rock over head to the end for 20 LSS. Following a 30 count, we repeated the suicide across the field to get back to our original position.

    Mary

    We deposited the rocks back in the pile before circling up for some Mary.

    Flutterkicks – 15

    Penguins – 20

    American Hammer – 20

    Wife-pleasers – 20

    O Dolly – 20

    We ran back to the flags. At our arrival there was some controversy with Rudy complaining that he wanted 60 more seconds of Mary. I was ready to put her to bed, so we counted off followed by name-o-rama, and prayer. Thank you men for running and sweating with me. I would never be out there without you. 13 strong.

     

  • Running Introduction

    Not enough can be said about what we can achieve when we are held accountable.  I’d had a long week by Friday morning and the weekend wasn’t looking any better.  No need to get up at 5 right?  Not quite.  Roots had already texted earlier in the week to let me know I had the Q and just knowing it was my turn to contribute was enough to drag myself out of bed.  I’m not saying I did it very quickly and when I forgot my watch and had to go back inside to grab it I knew time would be tight!  Salt it the wound when I arrived and found a movie production taking up all the parking.  I grabbed a spot much further than normal and could see the Pax staring at their watches as I ran up to meet them.  F3 disclaimer on the fly as we moved quickly into the warm up.

    Warm Up:

    Quick Mosey to the flag where this spring’s duck shit has sprouted some aggressive grass. Knowing the shoulders would be a little tight from Wed:

    • Plank Jack IC X 30
    • Peter Parker IC X 30
    • Mountain Climber IC X 30

    Mosey to the neutral ground for F3 marketing BLIMPS.  Several cars patiently waited on us to cross so at least a few people noticed.

    Slow Mosey from the neutral ground to in front of the Loyola music building where We found some benches:

    • LLS X 20
    • Dips X 20
    • RLS X 20

    Long Mosey to the Tulane Parade grounds.  Smell of bacon was in the air.  BLIMPS at the corners and 1/2 way mark.

    Mosey to Wolfpack for a double line Indian Run to the top. Hustle down the stairs.

    Mosey to touchdown Jesus for one round of dying cockroaches IC X 20.  Mumble chatter suggested perhaps the pace between locations was faster than desired but everyone made it!

    Mosey back to the flag just in time.  Count off, namorama,  ball of man.  After a little grab ass in the ball of man, the Pax redirected and joined me in a prayer of thanks for the abilities we have including the mental strength to get out and post with our brothers!

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!

     

     

     

     

  • An Ode to the CWS

    The Scene:  The Knoll

    Conditions: Sunny. We passed the longest day of the year so only getting shorter from here, a la a time is coming when it’s still shady for this workout.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Mosey’d the main loop before descending the hill toward the road, crossing and stopping in the outfield.

    [All in place]

    • Seal Jacks 13x
    • Imperial Walkers 13x
    • Windmills 13x
    • Butt Kicks 13x
    • Open Faced Strike 20x (sit down in the squat position and with an open palm out, strike straight out at the air and alternate arms)

    —

    The Thang:

    Shoutout to Omaha, CWS and Fastball for giving us the inspiration for this one.

    Pax goes into high plank in semi-circle around home plate. One person gets up, runs the bases (pax holds high plank entire time), and when they get back, one merkin is done by the pax. 2nd person runs around the bases, followed by two merkins, etc.

    We had six in our pax, before the glorious arrival of Shangeaux, so we snaked 1-6, and then went back down.

    —

    Same concept but this time we did big boy sit ups while each person ran to the left field foul pole and back. We didn’t snake this time. Shoutout the guys for helping the next guy up.

    —

    Same concept. Al gores with a variation—hands behind your head with a squat. Ran to the right field foul pole and back.

    —

    The glorious arrival of Shangeaux! Shades of Gandalf arriving to the battle at Minas Tirith, no horse. (Puts our pax at 7 now)

    —

    We stood in a circle and decided the exercise we were best at that we could do in place, then moved our exercise to the person to our left.

    We ran to center field this time and back, while doing an exercise. When our runner got back, we “passed” our exercise to the left.

    • Al gores
    • Big boy sit ups
    • Merkins
    • Arm Circles
    • Butt Kicks
    • Crunches (can’t remember name)

    —

    Walked it off to edge of baseball fence and then mosey’d to the jungle gym/refinery/steel factory (pull up bar area).

    —

    Circuit was 20x each exercise.

    • Step ups on low bar
    • Incline Merkins
    • Decline leg lifts (bless that thing)
    • Pull ups

    —

    Mosey’d the lap and ran backwards, shuffled, broke up the mosey till we got to the flag.

    Mary:

    American Hammers

    Jane Fondas

    1 minute hold of high-low plank (get into high plank, count to 10, drop to low plank, count to 10, move up to high plank)

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Duracell returns soon!

    Announcements:

  • And for the Beatdown, I’ll start with Shoulders and then for my entrée shoulders with a side of shoulders and for dessert…Shoulders!!!!

    Oh yes, now we are in the dog days of summer.  So not only did we have 80 degree temperature greeting us at 5:30 but let’s add 100% humidity as it rained the day before.  Fun times and time for some upper-body work.  As El Wire duly noted towards the end of our beatdown.  Every exercise except one included shoulders.  Yes El Wire they did, they surely did.  Onward to the Thang!

    Mosey to a open space by Magazine St. for Warmup:

    • Arm Circles Forward X15
    • Arm Circles Reverse X15
    • IW X20
    • Windmills X 15

    Mosey to Soccer Field for Bear Crawl Ring of Fire

    • Bearcrawl Counter-Clockwise all till Q yells halt
      • 10 merkins
    • Bearcrawl Clockwise
      • 10 diamond merks

    Let’s increase the difficulty!

    • Boo Boo Bearcrawl Counterclockwise Right Leg Up
      • 10 staggered right
    • Boo Boo Bearcrawl Clockwise Left Leg Up
      • 10 staggered left

    Mosey to street leading to statue for:

    Indian Crab Crawl to Statue – Line up in four lines of four or five PAX.  Last PAX crabwalks to front of column while other PAX does LBC’s and so on.  This exercise took a little bit longer than expected so we stopped about halfway and…

    Moseyed to the statue for:

    Dora 123 – Partner Up

    • 100 burpees
    • 200 derkins
    • 300 squats

    Ran out of time, so called it with most PAX somewhere in their Squat count.

    Moseyed to flag with one minute to spare, so, 10 Nolan Ryans each side OYO!

    Count off, Name-o-rama (one FNG, Betty Crocker as he likes to bake), announcements, intentions and prayer.

    Thank you for letting me lead!

  • Discipline Equals Freedom

    “Don’t expect to be motivated every day to get out there and make things happen.  You won’t be.  Don’t count on motivation.  Count on discipline.” – Jocko Willink, Discipline Equals Freedom:  Field Manual

    “The test is not a complex one:  when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep?  If you have the discipline to get out of bet, you win-you pass the test.  If you are mentally weak for that moment and you let that weakness keep you in bed, you fail.  Though it seems small, that weakness translates to more significant decisions.  But if you exercise discipline, that too translates to more substantial elements of your life.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    “Our freedom to operate and maneuver had increased substantially through disciplined procedures.  Discipline equals freedom.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    YHC sprinkled words of wisdom from his favorite U.S. Navy SEAL throughout this morning’s beatdown.  He was preaching to the choir, of course, because all seven PAX standing around the shovel flag on the Mandeville Lakefront at 0630 already had passed their first test of the day.  Their alarms sounded and they posted, ready to get some.

    Barely Legal assisted YHC with this morning’s Warmup, a Q school of sorts.  YHC led the PAX in Seal Jacks, lunges, Merkins, Copperhead Squats, windmills, and OH Hand Claps.  Barely Legal followed suit and, being a quick study, had mastered several counting styles in no time at all.  When all was said and done, the PAX had a solid 20 reps IC for each exercise and was ready to mosey down the Lakefront for a

    Ring of Fire

    Forming a ring around YHC’s backpack, the PAX bear crawled around the ring to the left, then the right, forward to the backpack and back, performing Merkins, Parker Peters, and plank variations along the way.  Then we recovered for a standing Ring of Fire, shuffling with thighs parallel to the ground around the ring to the left, then the right, duck walk forward to the backpack and back, with Copperhead Squats and some Al Gore mixed in.  Brief recovery then a mosey further down the Lakefront for

    3×30

    YHC placed two cones about 100 yards apart, sweeping the lane of travel for land mines as an early morning gift to the PAX.  The next bit went like this:

    10 regular Merkins, stride it out to the far cone, backpedal to the near cone; 10 right hand forward Merkins, stride/backpedal again, then 10 left hand forward Merkins, final stride/backpedal

    10 Good Mornings, prime time to the far cone and back; rinse and repeat two times

    10 hand release Merkins, lateral bounce extend to the far cone and back; 10 hand release T Merkins, lateral bounce extend again; 5 regular hand release Merkins and 5 hand release T Merkins; later bounce extend for the final trip

    Another pause to catch our breath and then time for the main event.

    Flying Sprints

    Starting at the near cone, the PAX ran at 50% for the first 75 yards and then executed an all out sprint the remaining 25 yards to the far cone.  Instructions were to give it everything for those final 25 yards, run ugly if necessary to close the distance as fast as possible.  Recovery walk back to the start.  Rinse and repeat twice for 3 high quality sprints.

    Of note, Moby surprised us all, and himself as well, with Bo Jacksonesque sprints.  If anyone personifies our “discipline equals freedom” mantra for the day, it’s Moby.  When was the last time you saw a 67 year old run like a Heisman trophy winner?

    Back to the shovel flag for

    Mary

    70 second front plank, Jane Fonda left then right 20x IC each, single leg lifts 10x IC each leg, and finally a set of scorpions 10x IC.

    Countorama, nameorama and then off to the Beach House for our coffeeteria with a few wins under our collective belts to start our weekends.

    Thanks for letting me lead this morning, guys, and for always pushing me to be better.

  • Summer Solstice and Shoulders

    5 PAX (4 on time, and 1 late arrival) gathered for a beatdown on the shores of Okwata – what better way to celebrate the Summer Solstice than celebrating the glorious views of the sun rising over the lake.  Typical summer: 100 degrees, 100% humidity.  Or at least, that’s what it felt like.  Remember to hydrate, everyone.  Lakefront really could use some water stations.  But I digress…..  After a nearly-forgotten disclaimer, the PAX were off.

    Warm Up.  Mosey to the lawn in front of the fountain, finding some grassy area with blades that did not reach to our knees.

    • SSH x25
    • IW x25
    • PJ x25
    • ST x25
    • PP x25

    Mosey to the sidewalk.

    Back And Forth:

    • Bear Crawl across the lawn (I dunno – maybe 10,000 yards or so?)
    • 5 Squat Jumps on the other side
    • Lunge Walk back
    • 5 Merkins
    • Repeat.  All OYO.  Until YHC says stop.  All PAX got in around 4 back-and-forths

    Round and Round:

    Oh look, 4 benches in front of the fountain.

    • Bench 1: Irkins
    • Bench 2: Derkins
    • Bench 3: Dips
    • Bench 4: Step Ups

    1 PAX per Bench to start.  5th PAX runs around the fountain, then Taps-out the Irkin PAX.  Irkin PAX advances to take over Derkins.  Derkins advances to take Dips.  Dips takes Step Ups.  Step Up runs around the fountain.  And the cycle goes on and on.  Round and round we go.  Remember: everyone keep going until you get tapped out.  Everyone got in 2 full cycles.

    Up Top:

    Mosey a short way to the other side of the fountain.  Then Bear Crawl the rest of the way across the flatlands, then up the mountain to the top.  At this point, Surge wondered why SO MUCH SHOULDERS?

    So at the top – we line up and look out over the lovely waters.

    • Monkey Humpers x20
    • Turn Left, follow Abacus for 10 Lunge Walk steps.
    • Turn Right to see the lake.  Monkey Humpers x15.
    • Turn Left, 10 LW
    • Turn Right, MH x10
    • Turn Left, 10 LW
    • Turn Right, MH x10

    That enough legs for you Surge?  No – ok, then 4 minutes of Quadrophelia.  Go.

    Down Below:

    Mosey down to the House of Pain for 5 stations

    • Pull Ups
    • Merkins
    • LBC
    • Step Up
    • Up the Levee, 5 burpees, Down the levee (the timer)

    Made it through one cycle.  Back to the flags – quick finish with some slow-count Dollys.

    COT

    Count-off, Announcements (including call-out from NOTC Board Member Big Guy Belloq for the Summer Series at Lafraniere park next weekend).  Lots of stuff going on – watch your emails!

    Finish up with a VERY VERY sweaty ball o’ man.  Summer Solstice, traditional date that helps mark the passage of time.  Reminder for all of us that time marches on, and it is our responsibility to use the gift of time wisely – in ways to serve our Maker, our Family, our Friends.

    Thanks for letting me lead.

  • Just Another Lazy Morning

    It was just another lazy morning for the six PAX that showed up to the Gipper this morning (7 if you count our Honorary Member for the day Moby). Because it was a nice and cool morning I thought it fitting to add an exercise that has “lazy” in the title. How hard can something with “lazy” in the title really be? Well, as the PAX soon discovered, there was nothing lazy about it.

    Warmup

    SSH 25 IC (In Cadence)

    Windmills 15 IC

    High Knees 20 IC

    Butt Kicks 20 IC

    Arm Circles (forward, backwards, and backwards larger circles) 15 IC

    Let’s get this party started!

    The Thang’

    Mosey to the Taj Mahal.

    Today I focused on one of the elements of F3 that sets it apart in my mind, and that is the area of togetherness. No man left behind and we are all in this together! So all of the exercises today were done with a partner or as a team.

    First we partnered up and had one partner get in a wall sqauat. The other partner would do 2 burpees and run a lap around the building (stopping to do 2 more burpees on the opposite side). When partner 2 returns they replace partner 1 on the wall and reverse roles. 3 total laps were done for today.

    After a brief 10-count we split up into groups of three and got about 75 feet apart or so facing each other. Group 1 held an Al Gore while group 2 lung walked to group 1’s location. Once there they switched and group 1 lunge walked back to group 2’s original location while group 2 held an Al Gore. Rinse and repeat!

    After that everyone was acting really lazy so I decided to bring in the aforementioned “lazy” exercise. The exercise is called Lazy Doras.

    The objective is similar to Dora 1-2-3 in that as a group you are to accomplish 100-200-and 300 reps of an exercise. The difference is that  rather than having one partner run off and return to replace the partner at where they left off, both partners never separate. Instead, while one partner does the reps of the merkin portion , for example, the other partner is in a plank. Along those lines, when one partner does squats the other holds an Al Gore, and while one does lbc’s the other does a six inch dead man’s hold.

    The format of accomplishing the objective was split up into 10-20-and 30 reps for each corresponding exercise session. When one partner does 10 merkins, the other partner continues immediately with the next 10 and so it ping pongs until completion. We did 100 merkins, 200 squats, and 300 lbc’s with that pattern.

    It was so hard, that even Einstein’s legs were sweating (his words on the measure of the intensity of a workout…).

    After everyone was done being lazy, we moved into our final event called Blue Falcon. Splitting into teams of three the objective was to create a workout that your group tries to finish in three minutes (with some adjustments to the plan during the 3 minutes granted). Simultaneously both groups attempt their workout and do as much as they can. Once done, the workouts are attempted by the other team. Whoever finishes the other team’s workout first is declared the winner. The loser has some penalty exercise to do.

    The winning team (Maverick, In-Time, and Einstein) were gracious enough to join the losers club (Turbo, Barely Legal, and YHC) in the penalty of 20 Russian Twists IC.

    Slow mosey back to the Flag and lo and behold, there she blows! Moby Dick in the flesh doing some core work! Way to be committed even when most would have just called it a lost day. Nicely done man.

     

    Circled up and counted off.

     

    C.O.T. to close with Maverick praying us out.

     

    Great job everyone!!! It really is such an honor to be a part of this group let alone being allowed to lead some. It’s awesome!

     

    Have a great day men!!!

     

     

  • 610 Stomp #147

    Who’s the Q today?  Nobody?!  You can take it.

    Hill route 3.5mi run.   North on Marconi, East on Zachary Taylor Dr., South on Henry Thomas Dr., East on to the Festival Grounds Path, North on Wisner, around to Zachary Taylor, South on Henry Thomas, West on Palm Dr to the Practice Track.   Run to Threshold on the straightaways and recover on the turns for 2 laps.   Mosey to the Flag.

    Seal the Deal w/ 10 Burpees OYO

    Mary

    • LBCs x 25
    • AH x 25
    • Cruchy Frogs x 15
    • Weezy Jefferson w/ a slow drop x 25
    • Penguins x 25

    Counterama, Namerama, Annoucements, COT.

    Thank you for the opportunity to lead,

    Da Parish

  • Qing on the Fly

    YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up.
    So winging it was the only option.

    9 F3 vets gathered around the flag at 0530.

    DISCLAIMER, and lets mosey to the track.

    COP #1: WARM UP
    SSH X 25
    Hillbillies X 25
    Peter Parkers X 20
    Parker Peters X 20
    Windmill X 15
    Imp. Walkers X 25

    Indian Run with last man doing 2 burpees, to the Foundry

    Break into 3 groups:
    Group 1: Run to track, 10 burpees, run back (timer)
    Group 2: Pull Ups
    Group 3: Crossfit Merks

    Rinse and repeat:
    Group 1: Run to tack, 10 burpees, run back (timer)
    Group 2: Russian Twist
    Group 3: Pistol Squats/ Low Slow Squats

    Mosey to NOMA

    10 ierkins at the fountain, jump up each step of entrance, 10 squats
    Rinse and repeat X 6 with 2 sets of derkins

    COP #2: MARY

    Crunchy Frog X 25 (RIP Shorty)
    Flutter Kicks X 25
    LBT X 25
    LBC X 25

    Mosey back to the flag.

    Count off, name-o-rama, announcements, intentions, prayer.

    July 19, Gnarly Nutria, Audubon Park, BE THERE!
    July 21, F2 BBQ, Pontiff Park, BE THERE!

    Thanks for letting me lead!