F3 New Orleans

Category: Backblasts

  • VQ – Wolfpack Dora – wait…. we have time for one last Indian Run on the WPM

    I was finally confident enough to pop my cherry and lead the PAX for a morning beat down.  I gave a standard disclaimer that “not only am I not a professional trainer, but this is my VQ.”  We then moseyed to Audubon Place and turned back to the front of the Gibson Hall where we did some warmups:

    20 x IC SSHs

    10 x IC windmills

    20 x IC mountain climbers

     

    We then moseyed to the Loyola horseshoe.  Here we did BLIMPS OYO in the following order:

    1.) Started on one side on the curb and performed 10 x curb jumps (very mini, tiny box jumps)

    2.) Then ran to the other side – 5 x burpees

    3.) Ran back to the original side and – 10 x curb jumps

    4.) Then ran back to the other side – 10 x lunges on each leg

    5.) Ran back to the original side and – 10 x curb jumps (you get it??? do you see a pattern? Yes, we did 10 curb jumps in between each exercise in increment of 5)

    6.) 15 x imperial walkers on each leg

    7.) 20 x merkins

    8.) 25 x plank jacks

    9.) we finished with 30 x squats

    So in total, we completed 60 x curb jumps. Chiquita gave us a 10 second countdown.

     

    We then moseyed to the base of the WPM. We ran backyards half way on the first incline then turned around and ran the rest of the way forward to the top of first level where we performed 3 burpees. Took the stairs back down to the first floor and met at the parking lot.  This was where we were about to start a modified Wolfpack Dora 2-3-3.  Each picked a partner while one partner was doing the run just demonstrated, the other partner was rocking the following exercises: in total we finished 200 x scissor kicks, 300 x shoulder taps, 300 x LBCs in this order.  Douille gave us a 20 second countdown upon completion.

     

    After the Wolfpack Dora, we still have time for Indian Run to the top of the mountain. I heard mumbling (I think mostly from Tito) trying to influence my Q.  Tinkles, a season F3 pro, gave me words of encouragement – “don’t let them rattle you.”  I thought Tinkles was just warming up and was ready to hit up all 3 garages.  Meanwhile, Yankee started to run on his own, and I had to yell just to get him to stop and wait at the bottom of the mountain.  Maybe Yankee was just so anxious with his CSAUP  Tchoupitoulas Barathon that evening.  With all the drama, nevertheless, we managed to finish the Indian Run.  Tito gave me a stare at the top of WPM and exhaustedly said “I hate you” after I asked him for a 20 second countdown.  But I know that meant he loves me.  I saw a little smirk from Sandbar when he realized Tito was breathing heavily and gasping for air.  Thank goodness Medulla Oblongata came through and gave us a 20 second countdown instead.  We moseyed back to the flag (6:15) where we did our usual: count-o-rama, name-o-rama, announcements, and intentions.  Chiquita will miss couple months due to his hernia surgery scheduled on Monday.  We will continue to pray for a smooth surgery and quick recovery so that he can come back and join the PAX.  This group of F3 members is what gets me up in the morning for the beat down.  So we can’t wait until Chiquita comes back.  It’s an honor for me to lead the PAX.

    Also, big shout out to many HNJ boys who came out for my VQ.

    SYITG

    King Kong

     

     

  • Houston sends big guns to Baton Rouge Knoll

    Baton Rouge, Knoll AO

     

    PAX – MoneyCat, Shango, Topanga, SnackPack, MistleToes, BigEasy,Workhorse, Dagwood, Worms Qs-Boyscout TP

    Conditions – Hot and Humid

    The PAX circled up. Boyscout and YHC were introduced as the co Qs.   Push yourself don’t hurt yourself. You against you. We are not professionals.  

    The Thang

    Warms ups consisted of SSH, Seal Jacks, Plank Jacks,  Smurf Jack. Without saying, a hat trick of Jacks completes a jack off.  Mountain climbers, burpees, Abe Vigoda, and Grass grabbers completes the warm up.  

    The PAX mosied to the sun dial for a Dora.  The Dora consisted of 100 burpees, 200 Merkins, and 300 Big Boy sit ups.  

    We mosied to one of the hills to look for keys while doing bear crawls.

    We mosied back to the sun dial for a Blue Falcon    Teams we’re divided into two and we had 3 min to do as many OYO exercises as possible. The other team then had to match that effort in their 3 minutes.  

    We finished with announcements and COT

    Thank you to the Baton Rouge PAX and to Worms for letting us have this Q.  You guys have created an awesome AO.

    Jason Godfrey

    281 814-7958

    Spectrum Water Technology

  • 21 Strong

    After participating in the Tchoupitoulas Bar-A-Thon the night before with approximately a dozen other F3 Beer Champions, YHC did not want to get up and post, much less Q, at the Mothership.  However, the being held accountable part of the F3 creed sat front and center of my brain, right next to the hangover part.  YHC could not let my F3 brothers down.

    YHC was eager to see how many other Bar-A-Thon patrons would post, but that thought quickly went away upon seeing Cruiser in attendance from Houston, aka New Orleans West according to Hawg.

    With 4 shovel flags planted, YHC quietly set out some cones in the parking lot and returned to the group of 20 other men that had assembled.  The clock struck 0630, time for a disclaimer, which YHC did give contrary to what Triple Shift says……and mosey toward the Peristyle.  Some of the sprinklers were jetting out water on the already rain soaked Great lawn, so YHC was attempting to avoid it, but Rudy talked the Q into testing it.  So, circle up on the Great Lawn, but we wouldn’t be here long…..

    Warmup
    SSH IC x 31
    Hillbilly’s IC x 20
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey to the strategically placed cones in the parking lot. Set up to mirror a basketball court, it was time for some suicides. Start at baseline, sprint to first line, sprint back and do exercise. Sprint to Half Court, sprint back and do exercise. Sprint to third line, sprint back and do exercise. Sprint full court, sprint back and do exercise. That’s one evolution.
    First Evolution – 5 Burpees OYO upon returning to baseline each time.
    Second Evolution – 5 Eight Count Body Builders IC upon returning to baseline each time.
    Third Evolution – 5 Copperhead Squats IC upon returning to baseline each time.
    Fourth Evolution – No exercises, just sprint to each line and back retrieving the cones.

    Mosey to trees near NOMA
    Line up at the first tree, and bear crawl to third tree. Lunges IC x 10
    Bear crawl from third tree to fifth tree. At this point, Rudy indicated a large pool of standing water near tree six that the Pax should engage. Looking back, YHC may have lost a great opportunity. Maybe next time…..
    Circle Up for Jack Webb
    1 merkin, 2 air presses
    2 merkin, 4 air presses
    You get the idea
    10 merkins, 20 air presses
    Kong walk from fifth tree back to third tree, Squats IC x 10
    Duck walk from third tree back to first tree, Monkey Humpers IC x 20

    Mosey to the fountain by NOMA. The regular Cross Fitters were on the steps doing Burpees, which the Pax began to critique. YHC decided to stay off the steps this day, we don’t need a West Side Story BB……
    RL Step Ups IC x 20
    Freak nasties IC x 20
    LL Step Ups IC x 20

    Mosey to the narrow strip of grass in front of NOMA and elbow plank up in two columns.
    Pax Bridge Jumps. Last man jumps over each Pax and assumes plank position in the front. Each Pax does 3. Although there were two teams, there was no competition here, YHC just wanted to equally spread the suck around. Speaking of Suck…
    Mosey back near the standing water that continued to call to Rudy for “The Suck”

    Three minutes of the following exercise over and over again
    7 SSH
    7 Merkins
    7 Squat Jumps
    The Pax said something about it being 6, but YHC stood his ground. This day would suck that much more…..
    YHC lost count, so not sure how many rounds were completed.

    Mosey back to the road in front of NOMA and line up in the two columns again for a two column Indian Run back to the Flags. Upon arriving at the flags with one minute to spare, YHC called a sudden change and directed all back to the Great Lawn for 10 Burpees OYO to seal the deal!

    COT

    Count Off, Nam-O-Rama, Announcements, Intentions and Closed with a prayer.

    NMM

    T-Claps to our IT guy for making the F3 website easy to find and the workouts well defined. Our newest FNG found F3 by searching the web and posted at the Mothership! Welcome Catfish! I think it has something to do with the Notre Dame scam, but who knows. Ask Rudy about it.
    It was a pleasure having Cruiser from Houston post. Cruiser is an inspiration to us all, a true HIM! Cruiser, know that you and your family are always in our thoughts and prayers.
    T-Claps to Woz for leading the bible study at 8:15 post coffeeteria.

    YHC intended to create a beatdown to recognize Armed Forces Day.  The 5 of each exercise in the suicides represented the 5 branches of our great military.  Thanks to all who serve and to our veterans.

    Thanks for posting with me today, for holding me accountable, and for making me a better husband, father, and man.

    SYITG

  • Dice of Doom’s Hard Opening and The Battle Old Mandeville

    With the winds died down and the hail unscathingly passing us by, it seemed like a good morning to bring out the Dice of Doom for and official hard opening. 12 PAX made sufficient numbers for a team battle of epic proportions.

    WARM UP

    each x20 IC:

    Toe Touches

    Windmills

    Imperial Walkers

    THANG-A-LANG

    Ok, so it went down like this – team 1 rolls the dice and then attempts to answer a trivia question for a point. While they perform the resulting exercise, team 2 planked. After each team had a chance to be “plank-in-waiting”, they each took a round to hold and Al Gore instead… and so on and so forth. The team with the most points at the conclusion won the right to casually watch the losing team do an exercise of team 1’s choice to whatever rep count team 2 rolled.

    Adding a lil lagniappe to this beat down, the PAX started at the flag and mosied down the lakefront to Marigny for the next roll, then up Marigny 1 block for the next, east 1 block, back south the the lakefront, and finally east to the playground/splash pad for the final roll.

    Considering A. this was an idea that YHC was conducting semi-on the fly and B. YHC was also doing all of the exercises along with both teams, the exact numbers and order are a little jumbled in my Wackie mind. However, there were a superlative amount of jump squats, some putins, a WILD Q set of freak nasties, a sparse sampling of merkins, and a round of 50 side straddle hops.

    QIC felt that the PAX was enjoying themselves a little too much, as shown by the over-abundance of mumble chatter. Thusly, the whoopin stepped up a notch with and abbreviated version of the B.I.T.E.M.E. (inspred by B.O.M.B.S.) better recognized as B.I.M. – 50 burpees, 100 iron hulks, and 150 moroccan nightclubs. That changed the PAX’s tune, or at least winded them enough to give their gums a little respite.

    Broken back into team 1 and 2, the indian run back home commenced. Big props and T claps to Moby who kept moving at his best pace after pre-thanin’ it and recently returning full time from IR. Double respect was duly shown by a majority of the PAX circling back to join Shooter in rolling in with the great White Whale.

    MARY

    All x20 IC:

    LBCs

    Flutter Kicks

    Freddie Mercury’s

    And finally, with a Dice of Doom trivia tie hanging over the PAX like spring-time storm clouds darker than 50 shades of gray (absolutely not erotic!), there was a final showdown still to be played out. Steve representing team1 stood eye to eye – nay, brow to brow with Ei of team 2, as these 2 titans of F3 lore faced off, each with a stare of intense animosity and rivalry that would have slain a fire-breathing dragon! With fists clenched, sinewy muscles taught, and lightening flashing in both of their eyes, their respective teams chomping at the bit with flared nostrils of wild stallions, QIC handed the numbered die to Steve to roll like a steel gauntlet slapping with indignation the faces of each of the battle-worn members of team 2. And what a blow! 50 – there would be no topping it, only another roll of 50 would agonizingly drag this battle out. Alas, it was not to be, for the brave and venerable Ei’s roll, as though time was moving at a near stand-still…..came up a 20. With the sweet taste of victory like honey on their lips, team 1 doled out the harshest penalty to their vanquished foes, BURPEES! As team 2 collapsed to the earth with the weight of the world on their backs to serve their sentence, a ray of sunny good will began to shine when team 1, under no obligation to do so, dropped to salute their worthy foes with planking of of superiorly perfected form.

    Ok it wasn’t EXACTLY like that, but more or less.

    COT, Bubba prayed us out with solemn vigor, and The sharp-dressed man himself, Waterpik pick up the forth-coming coffee. Many thanks to you both, and to all of the PAX who put forth a mighty effort in the wake of my humble lead!

    PS – I’d also like to give special T Claps to the stellar beard that Turbo picked up in Colorado! Clean up the edges a little and you may look like a respectable lawyer of some sort.

  • …Featuring some Classic Hits from the World!

    So, on a warm, muggy Wednesday morning, YHC greeted 20 PAX for a classic beatdown.    With a heavy assist from Tool and Rudy, YHC decided to go through some of the classic hits from the World.  After the standard disclaimer, off we go!

    Mosey to Kick-Ball field for warm up

    • Windmills X 15
    • Hillbillies X 20
    • Imperial Walkers X20
    • Peter Parker X20

    Next a quick mosey to Soccer Field for Thang 1

    Partner Plank Slaps – partner up in plank position facing each other for

    • 50 Partner Plank Slaps 5 Burpees
    • 40 Partner Plank Slaps 4 Burpees
    • 30 Partner Plank Slaps 3 Burpees
    • 20 Partner Plank Slaps 2 Burpees
    • 10 Partner Plank Slaps 1 Burpee

    Mosey to fly, no wait the levee! (sorry seaman) for thang 2

    Everest

    • Lunge on one leg then squat
    • Lunge other leg then squat

    At the top 10 Burpees, at the bottom 10 Burpees (Thanks El Wire!)

    Mosey to first work out station on river side of park for thang 3

    Route 66 starting at running man by workout station

    • First Running Man Merkin 1x
    • Second Running Man Merkins 2x
    • up to Merkins 11X

    Mosey to Shelter for thang 4

    • RL Step Up X 16
    • Dips X 15
    • LL Step Up X 16
    • Dips X 15
    • Bulgarian Split Squats RL Up X 15
    • Derkins X 15
    • Bulgarian Split Squats LL Up X 15

    Great job counting PAX!  Funny how sharing workout space with four fellow boot campers of the fairer sex gets everybody participating.  Hope we didn’t scare them off!  I see some FiA recruiting in the future.

    Mosey to open area for “The SUCK” for thang 5

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed

    Stay in circle for 10 Nolan Ryans each side OYO

    Mosey to Flag for count-off, name-o-rama, announcements, intentions and prayer

    Thanks to PAX for letting me lead.

  • (Erotic?) Dreams of TurboTax, Mowing Grass, Wherethehellissparkles, and a Pair of New Shoes

    That pretty much says it all….

     

    Start off with COT as is reasonable and customary at the Captain’s Cove.

     

    Good mumblechatter this morning with a couple of great guys.  Whacker seemed particularly pumped up this morning, detailing the twisting, turning story of his dream that included our very own Turbo Tax in a nocturnal F3 AO setting.  Really, you’ll have to ask Bushwacker about this one.  Not withstanding the many praises I have received for my supposed and alleged high brown and cerebral writing skillz, I am in no way prepared to recount this dream.  I will say that the recounting of Wackie’s dream was complete with a disclaimer that mind altering drugs were not in fact ingested prior to the dream.

     

    For any tips on either remaining hydrated or being extremely efficient at solo lawn mowing, also please consult Bushwacker.  These etherial musings were also debated during our 6.3 mile tour along the lakefront and amongst the Quercus virginia.

     

    Where the hell is Captain Sparkles?  Demotion to Seal Team Zero is imminent.  Hollywood movie sets are actually not F3 AO’s.  Sparkles – Come back!!!!

     

    Shooter got a new pair of running shoes.  His shoe size did indeed increase.  I am sure Ms. Shooter appreciates this.

     

    Thanks for getting me out there guys.  And thanks to whoever put me down as Q.  I needed an extra point in ISI.

    Ei

     

     

  • Six Pack at Okwata

    YHC arrived at Okwata one year wiser and three flags heavy.  The mugginess seems to be coming back, but Okwata delivered us a nice breeze this morning to keep it at bay.  With the shovel flags planted, the clock turned 0530, which means it’s time for the disclaimer.  Once that’s out of the way, mosey around the mardi gras fountain, carioca left, carioca right, then circle up on the grassy area in front for:

     

    Warm up

    SSH x 31 IC (Because that’s just what we do)
    IW IC x 15
    Abe Vigodas IC x 10

    Mosey to the levee.   No Surge, so it’s ok to bypass the Jack Webb at the Barre……

    Levee Routine

    This is an OYO routine.  8 Burpees on one side of levee, run up and over, 8 squats on the opposite side.  Complete 6 sets.  That’s the best YHC could come up with to get to 48, which Rudy caught onto immediately.

    Mosey to Canal for:

    DirtyMacDeuce

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but always have to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run

    Mosey back to the flag for

    Mary

    Hello Dolly IC x 20
    Putin’s IC x 20
    Dying Cockroach IC x 20

    COT

    Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.  Thanks for posting with me today!

    NMM

    I received many great birthday wishes from the Pax yesterday, which meant a lot.  Thanks for the support, the accountability, and the friendship!

    Happy Birthday DaParish!

    SYITG!!!

     

  • It takes 2 to Shangeaux

    AO: The knoll

    Date: 5/14

    Pax: 2 (MegaDad and Shangeaux)

    The Thang:

    We started with a 10mile Mosey to the coliseum. Shangeaux wasn’t tired so we did bear crawls up and down every bleacher in the stadium. Next we did 10 upside down climbs up the rock climbing wall.

    150 Decline merkins

    450 front straddle jumps (think SSH on steroids)

    150 Incline Merkins with skateboarders standing on our backs.

    35 min of Mary. We just held 6” off the ground while letting kids jump on our abs.

     

    Honestly, gents, it was a blur. We did a good bit of mosey at jog pace. Stopped a few times for Merkins, side straddle hop, lunges up and down the steps for a while, more mosey and then some time on the bars. Side arm pull ups x25, lay back pull ups x10, incline Merlin’s x10, step ups x20.

    Mosey to bench for al gore, leg throw abs and some other fun stuff.  Next a long mosey trying to stay in the shade.  Made for a zig zag run, but fun.  Next some lunges and something else (provable tough)

    Final push was 80% run across 1/2 park to bench, 1 burpee and 10 count rest the full sprint to the flag. We had lots of interested eyes watching me and Shangeaux sprint all out. Must have looked like the last 50 yards of the Shaw shank redemption escape. FREEDOM!

    I will say, we did some serious man bonding while still whipping ourselves into shape. Shangeaux deserves double respect for committing 100% (there’s no such thing as more) the whole time. He didn’t slack off at all and he was humoring me with all sorts of conversation.  All the while, he was wearing a long sleeve sweatshirt.  Maybe reminisce of wrestling days?  He must have lost 5 pounds.

    At the end we relaxed on the splash pad to make Worms jealous. Moneycat didn’t show up with Shark suits so we pretended to be beached whales.

    Truly ended with the line of trust (2 can’t make a circle) and a good prayer.  After all, when 2 are gathered in his name, Jesus is there.  I felt his presence.  Thanks Alex!

     

  • Making a Backblast from Scratch

    YHC typically creates his Beatdowns on paper prior to the Q that way when he returns to his CPU, all he needs to do is add an opening statement and sign off.   This post however has been created entirely from scratch as YHC created today’s beatdown on the fly.   I miss my Wienke.

    W/U – rather than the traditional COP warm up, start at the first bench and do 1 Irken and 2 Squats, at the next bench do 2 Irkens and 4 squats and continue to the end of Roosevelt mall using that Jack Webb style of Irkens & Squats.

    The Thang

    • Mosey to the side of NOMA for wall-sits.  Go down the line and state your Hometown, College Alma Mater (Geaux Colonels!), and favorite Professional Sports Team.  We had a couple of Yankees with us today from Minnesota and Washington DC.  One PAX said his favorite Pro Team was Ole Miss Baseball.  I’ve placed a call to the NCAA to impose sanctions….again. It was good to hear that for the post part, F3 NOLA loves the Saints.
    • Mosey to The Foundry – Partner Up
      • 10 Under The Fence/Dive Bomber Merkins (the count)
      • Reverse Lung to Squats
      • 10 Rocky Balboa’s to Burpee
      • Pull Ups or Negative Pull Ups
      • Hanging Toe-to-Bar
    • Rinse & Repeat
    • Circle up for High Knees to Burpees on the Q Count
    • Circle up for Birth Control Merkins
      • Do 10 Mountain Climbers and then go in to Merkins.  Today we learned the ages of all of Triple Shift’s Kids by doing Merkins for each child’s age.
    • Mosey to the Track, Spring 1/4 of the Track and Mosey to the flag

    Mary

    • LBCs x 25
    • AH x 20
    • WJ x 15
    • CF x 10
    • Plank Up, Right, Left

    COT – Count off, Nameorama, Announcements (Babycakes Game, Barathon, Murph Challenge on Memorial Day w/ Mahatma Ice), Intentions

    Thank you for the opportunity to lead,

    Da Parish

    Moleskin – Happy Birthday Fracsac.

  • The Day Time Stood Still

    For those individuals who showed up (the few, the proud, the elite) and didn’t break the first rule of the Northshore F3 rulebook of not skipping Mondays, this beatdown will not soon escape their minds. It was a beatdown that made it seem as if time stopped working. A day time seemed to call in sick. It will be remembered as the day time stood still.

    Let the warmup begin:

    Warmup

    SSH 25 IC

    25 Side lunge jump shots OYO

    Forward arm circles 15 IC

    Backward arm circles 15 IC

    Overhead claps 15 IC

    10 IC Chicken Claps

    10 OYO Merkins

     

    The Thang

    We started on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.

    We then did some suicides! 2 series of regular suicides (fine, I guess we can get a 10 count). We then did a bear crawl suicide!!!

     

    After that we did a basketball conditioning drill. The objective was the sprint the width of the court back and forth with the goal of completing 12 trips in 55 seconds (every subsequent attempt we would add 5 seconds to account for fatigue). If we didn’t all make it then there was a penalty of 10 burpees for everyone. First trip came in at 56 seconds.

    Penalty burpees!!!!

    After that series it felt like we had to almost be nearing a close right? Nah. It’s only about 15 minutes in!!! Like I said before, time decided to take Monday off and hit the snooze button. Well not us!!!

    In between the sprints we would head over to the benches for some step ups and Freak Nasties (15 IC).

    We also did some Wilt Chamberlin’s. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.

    100 lbcs

    100 squats

    100 flutter kicks each leg

    100 Merkins.

    Time still was not out so we did one last thing to wrap it up, 1 minute dead man’s hold (feet six inches off of ground).

    Time finally decided to end the insanity as the three numbers I was looking for flashed on my watch (5, 4, 5). Time’s up!!!

    What a great effort from all of the men who showed up today. It’s an honor and a blessing to call you friends.

    Thanks for letting me lead!