F3 New Orleans

Category: Backblasts

  • Pushing through

    YHC hadn’t been to the Uptowner for almost three months–not since he banged up his right arm at the end of the Tough Mudder on St. Patty’s Day.  Walleye said it’d take two months or so to start to feel right again–he was right about the “or so” part.  But YHC decided he’d ease back in in the gloom this morning.  So au revoir to Wolfpack Mountain, and into Metry.  As PAX began to gather, YHC learned that HVAC was the Q: perfect: a tough-ass yoga session, but hopefully light on the triceps.  With great (but wholly incorrect) insight, YHC commented that HVAC always runs a lap or two before posting, so he should be here any second.  Tick, tick, tick, tick: no HVAC.  [Summertime can be busy for A/C guys: customers maybe will tolerate a broken heater for a few hours in January, but more than about 10 minutes without A/C in the summer garners no such similar tolerance. T-claps to HVAC and Duct Tape for keeping summers tolerable.]  So when Mahatma recommended a split Q, YHC figured his arm had had enough rest: time to step up for the first part.

    Warm Up:

    • SSHs 25xIC
    • Low, Very Slow Squats (4-count down, 4-count hold, 4-count to up) 24xIC
    • Abe Vagodas 25xIC
    • Merkins 25xIC

    The PAX then grabbed rocks for a favorite Friday routine for YHC:

    • 20 overhead presses
    • 20 squats
    • 20 curls
    • 20 bench presses

    Then rinse and repeat with a 15-count, then again with a 10-count and finally with a f-count.  But before turning the Q over to Mahatma, time for some sitting around.  On the fence:

    • Sit for 30 seconds
    • Curls 20xIC
    • sit for 30 seconds
    • Overhead Presses 20xIC

    Mahatma then took over for some cardio delight.  The PAX divided their rocks into two rows about 10 yards or so apart and then paired up.  Each pair faced each other then side shuffled across to the other row, did a jump squat, side-shuffled back and then concluded with another jump squat–repeat 6 times for a total of 12 jump squats.  After a 30-count countdown, the PAX rinsed and repeated.

    Lining up along one of the rows again, each PAX carried his rock overhead to the other row to do 5 burpees and then returned the first row carrying his rock straight out front a la Frankenstein’s monster for 5 more burpees, and rinsed and repeated–for a total of 20 burpees.

    Then after returning their rocks, the PAX circled up for a final COP:

    • Plank for a minute
    • Crunches from legs extended overhead to legs extended straight (but off the ground) x12 IC
    • alligator pushups (lift hands on the up-extension) x20 IC
    • Dying cockroach (x10IC), straight into flutter kicks (x10IC); rinse and repeat with x10IC, and then a second time with x5IC for a total of 25xIC cockroaches and 25xIC flutter kicks

    Thanks for letting YHC share the Q.  Jingle Vader

  • Bring Sally Up – again

    Humidity is a reality right now.  The constant feeling of sticky sweat – and living in a dog’s mouth.

    We ran a loop by the golf course.  Then circled up at the bandstand in Audubon.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Dead bugs x 20

    Then we made a plan… 25 rows at the row bars, 25 Russian Twists at the bandstand, 25 dips on the benches and 5-10 pullups at the pull up bars – plank until you get an open spot.   Run one loop to complete and then plank and wait at the bandstand.  I was trying to avoid any push ups after Gabrielle’s push up destruction on Monday.

    Then we circled up for SALLY UP.   Squats to Flower by Moby.

    Then we did Superman to Bow x 1 min    YTWs for back work x 20

    Then we did another loop.  Same deal except we did 25 plank jacks at the bandstand and BLIMPS to wait.

    Then we circled for a FINAL Mary.

    LBC, Peter Parkers, Plank Jacks, Dying Roach, Parker Peters, Flutter, Rosalita, Shoulder Taps, and Bird dogs x 20

    Tried to stay on the core today to give the arms/shoulders some recovery time!

    A pleasure to LEAD.  Thanks for the opportunity.

  • Testing Masculinity at the Gipper

    Arrived to the Gipper with mild 70s and a hint of fog. This Gloom certainly lacked previous post of suffocating humidity, which helps with perspiration even when the beatdown may not start as intense and require a sweat towel of sorts. To keep the beatdown as masculine as one may, minus the chatter of “Zoolander” and ballerina spins performed by Maverick during the Qs exercises. The beatdown would soon dampen the chatter and there would be no more ballerina turning when all was said and done.

    warmup

    20 IC Imperial walkers

    10 IC Good mornings

    20 IC Mountain climbers

    10 IC Wind mills

    20 IC Butt kicks

    thang

    Moseyed to the Taj around the flag pole for the “San Antonio Shuffle” which consists of left/right leg lunge, into a Burpee and wrapped up with a Plank jack. We separated into 2 teams and one team held Al Gores while team two completed the shuffle. This is where we were gifted with the talents of Maverick and the Ballerina swirl. R/R till each PAX reached 10 total. Short Moseyed to the top of the parking garage for the completion of the Qs previous deck of death at another post. With half the deck remaining the suits went this way. ♥  SSH, ♠ Merkins, ♣ Flutter kicks and ♦ Jump squats. With cards representing face value and the lone Joker left equaling 25 with the exercise chosen by the man who flipped it at which Einstein calls Burpees. Huh? Exercises are 🙄 sir and that was not an option, so with reluctance he calls the next best to count toward the ISI of this month the Merkin.. Once we completed the deck Moseyed to the back side of the courthouse for another workout grabbed from the Lexicon “Stairway to Seven” which is 1 Burpee 1 Incline Merkin up the stairs 1 squat and backdown R/R till everyone completes to 7. Moseyed to the front of the courthouse and split back into teams. Team 1 did sleeping Hillibilles while team 2 journeyed up the steps for 10 Merkins. Teams swapped positions till each PAX did left/right side then we changed to E2Ks and ended with Peter Parker’s. Total in all was 51 additional Merkins rounding out the ISI counters at 200 on the morning. Moseyed back to the flag for count off, announcements and COT.. Turbo mentioned the CSAUP of the Narley approaching July 19th and Bubba prayed us out.. Welcome to the Gipper Barely legal, glad to see you post..

    Thank you Brothers for the lead!!

    ✌🏻 Till the next Gloom!!

  • F3 TOUGH 2 TOUGH

    Warmarama

    26 Side straddle hops

    The Thang

    Start off with 50 Merkins
    20 times up and down stairs
    35 Merkins
    20 times up and down stairs
    15 Merkins
    26 times up and down stairs
    Water break
    20 times up and down stairs

    Total 100 Merkins
    86 times up & down stairs
    Equaling 110 floors
    Or 2071 steps
    Complete in approximately 50 min.

    COT

  • Fastball honorarium event exercise

    By: Money Cat

    The Scene:  The Knoll

    Conditions: Sunny (longing for arctic air in June.)

     

    The men of F3 Baton Rouge gathered together in a circle. A voice spoke up, “who’s going to Q?” Immediately the men’s eyes darted skyward and downward. A look so reminiscent from childhood as if their mother’s caught them with their hands in the cookie jar. You could cut the fog of silence with a dull butter knife like Scooby-Doo did in his weekly cartoon. A lone wolf could be howling out on the football field. Suddenly, Fastball spoke up…”I’ll do it!” And thus was born the Ballad of Fastball.

     

    Welcome: 11 men posted.

     

    Disclaimer:

    After the disclaimer Fastball informed the men this was his last week in F3. He explained his job with Home Depot ( cue Home Depot music ) will take him out of town for 2 weeks and after that he’ll be home to help family pack up and make the move to Georgia. This sudden news caught the men by surprise. We knew Fastball would be leaving us soon, but not this soon! The men began loudly weeping and tearing their shirts!!! Runners near us stopped in their tracks, cupped their hands to their ears and headed back in the direction they came. Thankfully someone made a joke about all of us receiving Home Depot gifts (free orange aprons) Fastball would send back to us. Aprons are nice for making lemon zest bundt cakes but I believe many of the men secretly longed for one thing and one thing only…power tools and bandoleer’s filled with beef jerky (GRUNT!) (GRUNT!) (GRUNT!)

    Warm-a-Rama:

    We mosey’d around the track once and cut into the middle for warm ups.

    Jumping Jack’s, arm circles-forward and backward, goof-balls, Bobby Hurley’s were all done in cadence.

    Merkins and burpee’s were done on our own in a count of 10.

    The Money Cat was breathing heavily when Fastball gave the order to mosey to the football field. 

    The Thang: 

     

    Out on the football field Fastball explained the routine.

     

    • Sprint out 25 yards and perform 25 merkin’s. Run backwards to start.

     

    • Sprint out 50 yards and perform 50 Al Gore’s. Run backwards to start.

     

    • Sprint out 75 yards and perform 75 crazy leg stretchy thingy’s. Run backwards to start.

     

    • Sprint out 100 yards and perform 100 jumping jacks. Run backwards to start.

     

    After each man lost 5 pounds of sweat on the field, Fastball told us to mosey to the sundial for more back breaking exercises.

     

    At the sundial many F3 men planked while waiting for Worms and Money Cat who was ripely turning into a Smelly Cat. The next group of exercises started at 25 and decreased at increments of five. There were two sets: merkins and dips. The Money Cat was running on his 7th life and ready to give up his 8th when the tiny twinkling stars appeared in his eyes. He began pawing at them like a real cat would and was meowing loudly. Money Cat realized it would be best to lie down on the concrete bench and perform standard flapping motions with his arms. The amusement was seen by all but just like the Honey Badger…..Money Cat don’t care!

     

    Fastball gave the order to mosey to the pavilion for some warm tepid water. At the pavilion Fastball noticed Money Cat hiding in the slender shadow of a pole. Fastball asked him if he was ok. Money Cat gave him a thumbs up as he figured it would be impolite to give him the middle finger of friendship. Fastball yelled out, “hey gang….lets go have a groovy time across the street on the baseball field” or at least that’s what I think I heard??? The Money Cat realized he needed water. He lumbered to the Catmobile and secured his iced cup of H2O. He and worms made it over to the ball field where the guys partnered up. Half the guys ran around poles out in the outfield and the other guys did grunting exercises. Money Cat couldn’t see what the exercises were because his concentration was on the clear frosty water cascading down his throat providing well needed relief to his thirsty soul. Not excited to pass on a raging case of cooties to the other men…Money Cat drank alone.

     

    The guys made it back to finish up with Mary’s at the Pavillion. Not wanting to have all the “Q” glory to himself, Fastball started the first set but called out F3 names to lead a Mary. The called on dudes did as they were told and there was great splendor in the grass……well, not the 1961 dramatic romance movie staring Natalie Wood type of splendor in the grass. That…would…just…be…wrong…..

     

    Count-o-Rama

    Name-o-Rama

    Circle-o-Rama 

    ***TISSUE ALERT***

    All of us F3 dudes are going to miss Fastball saying, “I’ll go ahead and Q, but you guys are going to hate me!” We are going to miss the pain our F3 brother put us through. I recall being partnered up with Fastball when he used baseball seasons’ opening day as his theme. When we ran the foul poles 5X’s in the outfield…I thought I was gonna die!!! But I didn’t and if I had…the Money Cat has 8 more lives to give. I went back to read all the back blasts that he led on those early Saturday mornings. Reading these memories are good for the soul! It reminds me what I was and where I’m headed. I believe I speak for all of us F3 guys that Josh Black aka FASTBALL lives the F3 Credo: leave no man behind, but leave no man where you find him. Fastball, you have left your mark on F3 Baton Rouge -The Knoll and The Colosseum. We all thank yeaux for molding us into better and thinner men. We know you’ll leave your mark with more guys where ever the Lord leads you.

    Friends – Michael W. Smith

    And friends are friends forever
    If the Lord’s the Lord of them.
    And a friend will not say never
    ‘Cause the welcome will not end.
    Though it’s hard to let you go
    In the Father’s hands we know.
    That a lifetime’s not too long
    To live as friends.

  • 610 Stomping Grounds

    7 PAX gathered around 2 flags, enjoying the bright morning skies.  “I need some shades” commented Da Parish.

    Wisner bridge remains closed off, though the walkways look like they are nearing completion.  Soon we’ll be able to add that route to the regular routes.  But instead, since Rudy wants some mileage (gearing up for Gnarly Gnutria) – we’ll do the usual Bayou St. John out-and-back route.  Be back at 6:10 for Mary.

    The Thang

    Out and back along Bayou St. John.  Typical June sweat-fest.  Enjoyed a great outbound run with Triple Shift, always a pleasure to feed off of his energy.  Home Schoolers are well served by having such a passionate advocate on their behalf.  Keep Pushing!

    The Finish

    6:10 – finish up with some Mary, everyone join in as they return.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25
    • Penguin x25

    Circle up for count-off, name-o-rama, announcements and intentions.  FracSac seemed to casually keep moving to the side of the circle opposite YHC (who, having noticed this behavior, kept casually crossing the circle to stand next to FracSac.  Is it my sweat?)

    Finish off with prayers for guidance and wisdom, to use the glorious gift of Today in service of Your wishes.

     

  • Did I mention the ISI Challenge….

    So as 23 PAX gathered in the short-lived gloom, YHC reminded everyone that this month’s ISI challenge is 10,000 Merkins in one month.  Quite the task as that equates to an average of 333.33 merkins/day for those who are mathematically challenged.  Merkins were promised and as you will soon see,  Merkins were delivered.  After the standard disclaimer, we were off!

    Mosey around entrance to Golf Club and then to front of bandstand for Warm Up:

    • Hillbillies X 20 IC
    • Windmills X 15 IC
    • Imperial Walkers X20
    • Forward Arm Circles X15
    • Reverse Arm Circles X15

    Then short Mosey to Oak Alley for Red Barchetta (went deep in Exicon for this one).  Apparently it’s supposed to get your heart racing like a “Rush song”.

    • Start at 1st light run to last light for 100 SSH
    • Run back to starting point
    • Run to 2nd to last light for 75 Mountain Climbers
    • Run back to starting point
    • Run to 3rd to last light for 50 LBC’s
    • Run back to starting point
    • Run to 4th to last light for 25 merkins
    • Last is 10 Burpees

    I agree the routine got the heart racing, but even though I’m a fan of Red Barchetta, I think this Rush song seems more appropriate:

    Here’s to all you Working Men! Or is it Working #HIM?  BTW, where’s all the merkins?  That’s only 35 including the burpees…

    Next Mosey to Kickball Field for Merkin Ladder.  There they are!!!

    • Start on one side and do 20 merkins sprint to other side and do 19 back to starting point for 18 and so forth until you hit 1. 210 merkins total if you’re counting.  Now we’re cooking…or at least our chests are burning.

    Quite a bit of mumblechatter during this routine.  I even think I heard some comment about t-rex arms that help some of the PAX do push-ups faster… All I got to say is sometimes it’s good to be short…or short-armed.

    Next mosey to shelter for

    • Incline Merkins X15 IC
    • Right Leg Step Ups X15 IC
    • Decline Merkins X15 IC
    • Left Leg Step Ups X 15 IC
    • Merkins X15 OYO

    Next mosey to right outside shelter for

    Mary

    • Flutter Kicks x 15 IC
    • Penguins X 20 IC
    • Tin Snips X 15 IC
    • Nolan Ryans X5 each side OYO

    Mosey to Flag for Count-Off, Name-o-rama, Intentions and Prayer.  PAX, don’t forget about NOTC 2-miler this Wednesday.  Should be some good F2 and recruiting opportunities.

    So, for those counting, that’s 320 merkins to get your ISI Challenge day started.  Keep ‘em coming and Go Team Gabrielle!

    Thanks for letting me lead.

  • Rocks, History and 11

    Lovely Monday morning at Rock City: cool crisp 80 degree air, with 90% humidity.  Great way to start the week.  Pulling up to the park, I see the train on the tracks – is this going to be a repeat of last week?  Momentary panic sets in – but moments later, the gates are going up, and the line of traffic (4 F3 cars, and 2 who wish they could do F3, but instead peeled off towards Airline Hwy) crossed the tracks.

    Circling up, we welcomed back Rev Sox from his mission trip.  I want to hear more about the Rabbi with the gun….  Then the disclaimer, and we were off.

    The Warmup

    • SSH x25
    • Windmill x10
    • IW x25

    Plank-o-rama:

    • PP x25
    • PJ x25
    • PP x25
    • MC x25

    Grab a rock.  Times have changed at Rock City.  Used to be “Grab a rock” was the sole command.  Now the PAX respond with all sorts of questions – “How big of a rock?  Where are we going?  WHAT SHOULD I DO?” YHC responded to the plaintive wailings with the answer “Grab a rock”.

    Mosey to the tree line.

    The Thang

    YHC wanted to mix in a history lesson.  And June 4th had lots to choose from.  But, no good themed exercises jumped to mind.  So YHC was left with merely calling out a few historical tidbits as we went.  June 4th, 1940: The British and French complete the Dunkirk withdrawal.

    11s.  With Rocks.  And Pit Stops.

    Burpees on the starting side.  Low Slow Squats on the other side of the field.  There were some bases in the middle of the field – convenient markers.  Each time we pass the base, rock exercise!  11 Press each time in one direction, 11 Curls each time in the other direction.  Hawg kicked off his flip-flop sandals, and the PAX were off.

    55 Burpees, 55 LSS (con rocca), 110 Presses, 110 Curls. #Tclaps to Mahatma who finished far enough ahead that he went out for one more back-and-forth.  Then plank and hold.  Mambi gives us a 10 count (no, just *count* to 10.  You don’t have to do Merkins)

    As Bogey said afterwards “Well, that was a time killer”.

    The Thang, Part 2

    Partner Up.  Its Merkin Challenge in the ISI, so YHC thought he’d help the PAX along.

    • PAX #1: Merkins
    • PAX #2: Grab a rock, run across the field and back.
    • Flapjack.  And again.  Until time is called.

    June 4th 1989: Solidarity is declared the winner of the first “free” elections in Poland post-Cold War.

    Mosey back to deposit your rock (carry it overhead!)  Then mosey back to the flag

    Mary

    June 4th, 1919: Congress passes the 19th Amendment – sending Women’s Suffrage to the states for voting.

    • Flutter Kick x25

    Then YHC decided to try something new: the Dolly Ladder (I dunno, but I guess this name works).  DONT PUT YOUR FEET ON THE GROUND.

    • Hello Dolly – feet just off the ground, x10
    • 45 degree Dolly – feet at 45 degrees, x10
    • Rosality x10
    • 45 degree Dolly x10
    • Hello Dolly x10

    Circle up for Countoff, Name-o-Rama, Announcements, and close with our prayers.  Today’s Gospel – from Mark: the story of the tenants who tend the land for the vineyard owner, who kill his son when he is sent to collect fees.  While it is easy to see them as evil and cruel when reading, can we see ourselves in them?  Each of us sins against our neighbors.  Help us to see ourselves in those evil tenants, see ourselves when we are less than we can be.  Help us to see where we fail, so we can continue to strive to be better people, better followers of Your Word.

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.

  • Merk Fest

    As a late entry to this month’s team edition ISI, there was a need to start strong. Though truth be told, I had been eying this beat down for a few weeks now.

    WARM UP

    20xs IC:

    Windmills

    Imperial Walkers

    THANG

    Deck O Death merkin style –  J-11, Q-12, K-13, A-14

    416 merks in da books

    Round 2 – LBCs – no count kept, but we only made it through about 1/3 of the deck.

    Grundy is still getting hate

    Shooter put Lake Cooley on da map

    and now we know why Steve is an out of work hair dresser

    Thanks to the Editor-and-Chief for praying us out

    GO TEAM EI!