F3 New Orleans

Category: Backblasts

  • Simply Super without Super Steve!!

    With Grandmas House missing Super Steve,who could by the way pass for 21.  YHC decided to bring back an old beatdown which would prove to be Super Simple. At least in terms of the amount of variations of work, but by the end would prove rewarding in the completion of “Super 21!!” No ID required for this venue.. The post did produce the youthful Waterpik and Pelican who probably get ID checked upon checkout at your local grocer when they throw up the occasional bottle of say “Makers Mark” or perhaps “Woodridge reserve.” Either way there would be no drinking on this Gloom only humid air and perspiration which neither requires ID checks so let’s begin…

    breif warmup

    20 IC SSH

    20 IC Imperial Hillbillies (Think that’s the name) Quickly learned that’s one of those long counts that this public educated Q had no business trying to conduct..

    15 IC Front/Back Arm circles

    20 IC Toe touches

    thang

    Moseyed around the corner to the Treen center parking area. Instructions Super 21. For those not familiar with the Lexicon 1 Merkin and 1 ab excersise (FK), Mosey halfway around the building 2 Merkins 2 FK, Mosey halfway 3 Merkins 3 FK, etc. etc. etc. On completion of reps 7, 14 and 21 we incorporated some lower half. 7 (Squats x21), 14 (SMK x21) and 21. (Jump squats x21). In total 231 Merkins and 231 Flutter kicks with 52-1/2 leg reps and a total of 2.2 miles I believe mentioned by the Pelican.. Once completed Moseyed back to flag with 5 min to spare. Held 1 min elbow plank, right and left and closed with 30 IC LBCs..

    count, announce, COT

    Q closed in prayer!

    Appreciate the post gentleman and the chance to lead!!

    Till the next Gloom ✌🏻!!

  • It’s Douille’s fault…

    YHC had a gut feeling there might be a need for a Q this morning and by 05:30 after a brief inquiry as to the whereabouts of YSR and/or Douille , it was time to Q on the fly…

    The Thang: Mosey around golf parking lot and over to bandstand area for warmup COP: SSH, Mtn. Climber, Imp. Walker, Plank Jack x 25 and 10 Burpees OYO for Seaman.

    Next,  Squaticides – – Run from first light to last light and do 20 Squats. Back to the first light and do 19 Squats. Back and forth all the way down to 1 for a total of 210. Plank for the six.

    Mosey to the shelter for some bench work. Incline Merkins x 15, LLSU x 20, Derkins x 15, RLSU x 20, Dips x 15

    Over to the grass for Voluntary Mary x 15. Approximately 15 of the pax led us through 15 reps of their favorite ab exercise before time got us.

    Back to the flag for cot w/ shoutout by YHC

    Good Times!

    Roots

    Not sure if we were 20 or 21. Missing one or two pax. Let me know who please…

  • Man up on the Murph!!!

    When I saw that Hawgcycle put the Murph on the schedule, it was a good time to man up that week!  After reading numerous articles about Murph workout on the web, there is a love / hate relationship with that workout over the years.  Mostly HATE!!!   With two (2) Murphs under my belt, I can attest that this workout is never going to be easy, but I hope that I can get stronger through it.

    As I drove up to the AO at 5:28 am, there were no vehicles and I didn’t see anyone as I approached the virtual flag.  Wait,  I see another HIM in the Gloom and it is Hand Grenada!  We debated on what to do and if we should wait but time was running out so we both proceeded to run around Pontiff for our 1-mile run and then to the playground for the pull-ups, pushups, and air squats.   With temperatures and humidity high, we were sweating profusely as the workout progressed and finished with the final mile run…walk.  We did it all in less than an hour.  Woohoo!

    Meanwhile, I was honored to get to know Hand Grenada’s story and what occupies his time.  His M will be having a 2.1 in August!  Thank for pushing me and holding me accountable!

  • 1 More time…Northshore Core

    The morning had a distinctly humid feel to the air, surprising because of the winds that have been gusting for the last 2 days, not surprising because this is southeast Louisiana. The accent was drab, and the dialect of a quiet tone. The beginning of another manic monday was of a more sullen nature, and the only way to change the pace of the day was to get cracking on another beatdown at the Marsh.

    WARM(er)-O-RAMA

    20 each IC

    toe touches

    SSH

    imperial walkers

    butt kicks

    windmills

    merkins

    THANG-THANG

    PAX moved to the monkey bar area to rip some triplicate exercises:

    The numbers varied between  and 50, most lying somewhere in the middle.

    Pull ups, squats, LBCs

    chin ups, lunges, twist crunches

    aussie pull ups, sumo squats, 100s

    hanginging knee raises, 1 leg squats, twist punch crunches

    hanging leg raises, calf raises, freddy flutters

    As the memory of YHC fades in accuracy of order, let it simply be known that there were also freak nasties, merkins, one arm aussie pull ups, toes out calf raises, toes in calf raises, and oblique crunches.

    The PAX jogged the perimeter of the park, and hit 50 LBCs in honor of Waterpik’s 41st birthday a couple of weeks back.

    COT with a prayer of appreciation for the simple things taken for granted, and a puddle of sweat for the Marsh to remember Shooter by

  • No U.S.? Who cares! World Cup Soccer–F3 Style

    After playing  touch football (who remembers those kids riding by, windows down, shouting at us??) on Superbowl Saturday (#Turbo Tax) and half court basketball at the Milestone Marsh during March Madness (#THE Manny), YHC began planning a soccer themed beatdown to coincide with the start of the World Cup.  I figured, correctly, that Shooter wouldn’t mind lending his truck to transport my kids’ soccer goal from my front yard to the Mandeville Lakefront.  After all, ISI has necessitated a “very chesty” month for our F3 Northshore PAX who are participating, so it seemed a break from the norm was very much in order.  And so it was.

    Warmup: SSH, High knees, butt kicks.  Mosey to the soccer field on the Mandeville Lakefront that you didn’t know about–the F3 Soccer Field, brah!

    Let’s get right to it:

    Divide the PAX into two teams (shirts and skins—like when we were kids–way before dry-fit, under armour, nike pro combat) and play keep away with the soccer ball in a square grid about 30 x 30 yards.  The Goal: each team tries to complete three consecutive passes without losing possession.  When that happens, the opposing team gets a penalty exercise–merkins, burpees, groiners (Steve may have been cussed here by a very ‘whacky’ someone if memory serves), squats, sprints, flutterkicks, hello dollys, freak nasties, mountain climbers, sister mary Katherine’s.

    After a while and with the competitive juices flowing pretty good among the PAX, YHC began to fear a regrettable, preventable injury, and called for “next goal wins.”

    Time for a change of pace, and more penalty exercises.

    Let’s do some PK’s:

    Each player gets to take a PK.  If you miss, or the goalie saves it, your whole team gets a penalty exercise. If you make it, the other team gets a penalty exercise.  Rinse and repeat until all players on both teams have taken a PK and played goalie.

    Let’s change things up again:

    Shots on an Open Net from about 30 yards out.  If you miss, the entire PAX gets a penalty exercise.  If you make it, everyone rests.  Easy enough, right?  Not so fast, my friend!  Unfortunately, only about 4 people made their shot.

    Now it’s time to mosey back to the flag.  Indian Run Style.

    Count off, naming of FNG, and thanks to Bubba for praying us out!

    Welcome, FNG, In-Time!  Hope to see you at the beatdowns.

    Thanks for following my lead today, men!  I look forward to seeing you all in the gloom.

     

     

     

  • A Beat Down 2 Years in the the Making

    When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV.  YHC first posted on June 11, 2016 where Maverick was the Q, and it was a good one!  With two years under the belt, YHC figured he could deliver a good one.  Two FNG’s posted with us today, along with 20 Regulars.  After some odd discussions about circles and such (that’s Bogey and Rudy for ya), it was time for the disclaimer…….and then….

    Mosey to the Great Lawn for the Warmup

    SSH IC x 31
    IW IC x 20
    Sun Gods (Arms Circles) 10 fwd, 10 back
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Someone set up some cones on the Great Lawn, wonder who that was? YHC figured we could thank him later….

    Well, since cones are set up to mirror a basketball court, roughly about 35 feet between cones, may as well put them to good use. Time for some:

    Suicides

    Part 1
    sprint to one quarter line, sprint back and do 5 burpees
    sprint to half line, sprint back and do 5 burpees
    sprint to three quarter line, sprint back and do 5 burpees
    sprint full court, sprint back and do 5 burpees

    Part 2
    Same suicides, only 10 merkins each time the pax sprints back

    Part 3
    Bear crawl semi suicides
    Bear crawl to one quarter line, complete 10 LBC’s, bear crawl back to base line and do 10 merkins
    Bear crawl to half court line, 10 LBC’s, bear crawl back to base line for 10 merkins.

    Part 4
    Lunge Walk Suicides
    Lunge walk to one quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to half court line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to three quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk full court, 10 monkey humpers, run back to base line for 10 merkins.

    Line up in two columns for an indian run to NOMA. Apparently YHC did not do a very good job of explaining this, but we all ran, and we made it, so all is good.

    Partner up for:

    Mini Dora 123 (for time)
    Pax 1 runs from first tree, or tree zero, or whatever we call it now, to the fountain for 10 dip
    Pax two does exercise until relieved. The count is cumulative.
    50 Burpees
    100 Squats
    150 Merkins

    Partner Derkins
    Starting at the now infamous first tree
    Pax 1 planks, while Pax 2 uses Pax 1 for 10 Derkins.
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run back to starting point
    That’s 20 derkins for each

    Circle up for Mary
    LBC IC x 30
    Flutter Kicks IC x 20
    Dying Cockroach IC x 20
    Penguins IC x 20

    Mosey back to flags

    COT
    Count off, Name-O-Rama, Name the FNG’s, Announcements, Intentions, closed with a prayer to the Sky Q

    NMM
    Welcome Outbreak and Sour Patch, T-Claps to Woz and Coxswain for the EH’s!!!
    Thanks to all of you for continuing to post in support of F3. There is no doubt my life has changed for the better over the last two years, and I remain several pounds lighter. The daily beatdowns, the Capital Ruck, the Grow Ruck, the Gnarly Nutria, the ISI monthly challenges, and a plethora of other F2 CSAUP events have filled these last two years with incredible memories, and the experiences have improved my roll as a Father, a Husband, and a Friend.

    SYITG

  • What the Heck Happened Here? (Can We Say Heck?)

    Home is the place where, when you have to go there they have to take you in.

    -Robert Frost

    So Thursday at the scramble there was no Ocho. Other than that, I don’t remember too many specifics. Now I know why there’s a lot of back blasts that never get written – because, after being delayed for a day or 3, the Q can’t remember what went down… no excuse!

    THE THANG (I THINK)

    25 merks

    20 hi knees

    25 merks

    20 windmills

    THE SCRAMBLE

    As we ran our traditional route, I was observant of a few things. Number 1, The Hermitage subdivision, otherwise known as “the loop”, has become a very busy pre-dawn venue for fitness-minded nonresidents, especially random F3  brothers who ambush you during your run (not Capatin Sparkles this time). Number 2, If you want a premier example of what being consistent with F3 can do, look no further than our brother Sprockett. Although he had already been crowned with his F3 moniker by the time I first met him, he was fresh to the scramble. He has made serious progress in his performance levels. T claps to Sprockett! Number 3, though the tide may ebb and flow, no matter how much we F3 attack the refuse that lay in our paths, we will never eradicate the litter problem of Old Mandeville.

    POST SCRAMBLE

    Upon completion of our mighty 5K, it was core time. YHC has decided to bring back the ab assault to the people. Now as for this day, it’s already been mentioned that memories can fade quickly, and this is being written a full 39 hours after the end of the glorious beatdown of which YHC speaks, but there was a strenuous count of twist crunches, a lovely series of supermans and bananas (a la P90X/Chewy), and finally a run of putins.

    COT

    Many thanks to Burgundy for your solid message to send us out to face the day (Better late than never).

     

  • Viva la cucaracha

    Hurt yourself, don’t hurt yourself, your Q had disclaimer issues. Least of the Pax’ problems today…let’s mosey.

    Around the horn discover Brown Bag hiding in the shrubbery then over to touchdown Jesus for the first COP: SSHx 20, MC x20, HB x20, PP x20, Squat Jacks no Smurf Jacks x 20, PP x20

    Mosey to the mountain for three lines of Indian run fun to the top.

    COP #2 with a quick change between exercises: Dying Cockroach x10 > Flutter Kicks x10 > DC x10 > Hello Dollys x10 > DC x10 > High Dollys x10 > DC x10

    Mosey over to the down ramp: 10 RT, 10 merkins the run down for 7 crossfit-merkin jump sqaut burpees, backwards up the hill twice and third time bear crawl.

    Down the stairs for a nice cool round at the benches: RSLU x20, Dips x20, RLPU x20, Incline Merkins x10, LLSU x20, Dips x15, LLPU x20 & Incline Merkins x10

    Lastly another quick round of Mary at TD Jesus: Dying Cockroach x15 > elbow PP x15 > Dying Cockroach x15 > eblow MC x15

    Back to the flag for the count, name-o-rama, welcome FNG Shrinkage & the prayer.

    zero comments, please

  • Día de la cucaracha muerta

    Light crowd on a steamy Monday but the 12 PAX were up for the challenge.

    After the obligatory loop  around club parking lot, we headed for the water but an intense ladies kegel exercise class was occupying the space. No worries, a quick jump over the bandstand for the first COP:

    SSH x20, MC x20, HB x20, PP x20, Smurf Jacks x 20, PP (the other one) x20

    Line up at the lights for a intertwined bear crawl/lunge walk stopping to knock off 5 crossfit-merkin jump squat burpees at each light.

    After that fun, an Indian run to the crossbar next to the zoo.

    Four groups rotating: Eblow MC, Merkins, Elbow PP and crossfit-merkin burpee pull-ups for the count of seven.

    Back in Indian run formation hoping to spot the movie star du jour at the zoo. No luck so we trudged on to the pavilion.

    RLSU x25, Dips x20, LLSU x25, Derkins x10

    Mosey to lights for another COP lighting round of Mary: Dying Cockroach x10 > quick change > Flutter Kick x10 > DC x10 > Hello Ds x10 x DC x10 > High Dolly x10 > DC x10 > RT X10 >DC x10

    Lastly enough time for another intertwined bear crawl/lunge walk with 5 merkins at each light

    Back to flag for a count-0-rama & prayer.

    Good start to the week…Thanks

     

     

     

     

  • More Tool in lieu of more Cowbell

    Nineteen men posted to get the usual Saturday fix at The Mothership.  YHC filled in as Q for Cowbell who anticipated a late night at the Taylor Swift concert or something of the sorts.  Typical June conditions meant we were in for another sweat fest but nothing the PAX couldn’t handle.  YHC has been slacking lately on themed workouts and didn’t want to throw together a last minute history tour so then plan was a no-frills workout in an effort to deliver a beatdown to all, and make sure to include plenty Merkins for the ISI challenge.  As the PAX trickled in, it was good to see some 2nd and 3rd timers in the mix which is always a good thing.  After the disclaimer, we were off in a longer than usual mosey around the Great Lawn, made clear by Rain Man, and circled up for the Pre-Thang:

    SSH x25, AC x20, WM x10, IPW x25

    Then we lined up on one side of the lawn for a bear crawl halfway followed by a lunge walk the other half.

     

    Next up, a mosey around Storyland to the back of TG Stadium where we broke up into three groups for:

    Group 1 – Wall Sit against the train shed, which we made base for the circuit

    Group 2 – Run to the Refinery for 10 pullups and 10 inverted rows, or any combo of the two, run back and plank

    Group 3 – Run to the prison bars, aka Tool Wall, for calf raises x40, run back and plank

    After one round, rinse and repeat.

     

    Then a mosey to the Museum water fountain where we lined up along the trees for:

    Merkins x10, Squats x10 (OYO) at each light pole, run to the next…think think were 10 poles.

     

    How bout some Mary:  LBC x20, Box Cutters x20, Penguins x25

    How bout an Indian Run:  PAX split in two groups, one on each side of Lelong Dr., down and back (almost half mile), with a little friendly competition along the way.  T-claps to Rudy for the Nascar-like announcing.

    This brought us back to the light poles so this time we knocked out Merkins x5 and Squats x5 at each one, plank and wait/hydrate by the water fountain.

     

    More Mary:

    LBTs ? x20

    Merkins x10 OYO

    Russin Twist a la Jingle Vader x20?

    Merkins x10 OYO

    Mahatma took the mic for: Dying Cockroach x10, keep feet up, Flutter Kicks x10, repeat

    Time to head back to base.  Total ground covered was 2.68mi.  Merkin count was 170 for those in the ISI challenge.

    COT to seal the deal.  Coffeeteria included some good F2 followed by bible study…t-claps Woz.

    Thanks for the opportunity to lead.

    Tool