F3 New Orleans

Category: Backblasts

  • Getting to know the parking garage ramp

    A glorious hump day morning at The Gipper. We had a PAX of 7 emerge from the shadows just as the morning sun was beginning to burn off the fog of war. After discussing Steve’s three first names (Steve, Bart, and Nelson?) and how anyone that wanted to steal his identity would be in trouble, we circled up under the shadows of President Reagan himself.

    We started off with an easy warm up to the get the juices flowing and prepare us for what lie ahead: windmills, imperial walkers, side straddle hops, arm circles, and toe touches.  All exercises were in cadence at 15x.

    We then moseyed on down to the rock pile for some Fred Flinstone muscle pumps. After choosing our weapon of choice we did two sets of 20 bicep curls, shoulder press, and tricep extensions. After getting a nasty burn we made our way to the top ramp of the parking garage for some more carnage.

    Once at the bottom of the top ramp at the parking garage we lined up for the big show. We completed a series of exercises up the incline of the ramp then ran/jogged to the far corner and down the stairs back to the starting position holding plank until everyone arrived back. First exercise up the ramp was the sumo walk (duck walk variation), followed by lunges, crab walk (which seemed to turn out to be the worst), side lunges, bear crawls, and donkey kicks. By the end the ramp seemed to be much steeper and longer then it was when we started, and I think we were all happy to have it over with.

    We jogged back to the trailhead for final orders. Count, names, and Turbo prayed for us.

    Thanks everyone for coming out and even more for putting up with me, until next time.

  • Happy ANZAC Day. With Bricks.

    ANZAC Day

    A day of remembrance for the Australian and New Zealand soldiers who landed on Gallipoli in World War 1.  Depending on your point of view, this was perhaps the most devious but poorly executed plan, or the most ill-begotten idea ever devised by humans.  Regardless, the actual outcome was a far cry from the hopes originally envisioned by one Winston Churchill when he devised the plan as a way to break the Western Front stalemate in 1915.  After the failed seaborne invasion, the military commanders arrived on a plan to land troops and take the peninsula.  Alas, they probably couldn’t have picked worst landing points – and the Australian/New Zealand troops landed on a small beachhead, surrounded by high ground and entrenched Turkish troops.  The troops never came close to a breakthrough, and instead took 8 months of astounding losses – but refused to retreat from their position.

    Please take some time today to offer a prayer for military troops everywhere who have suffered and died in their missions.

    Brick Day: YHC woke to a beautiful crisp morning at the Foundry.  The lights are still out, so I struggled to identify the shadows milling about the flag.  “Is that you Milkman?”  Yes, it was.  “I hear singing!”  Yup, there was Bogey.  Smooth and Tool snuck in quietly, forgoing their cars to mosey to the AO.  Mambi, Abacus and Mahatma rounded out the morning crew.

    5:30 – disclaimer (especially watch footing because its so darn dark…)  Stop by YHC’s car for a morning surprise.  Bricks.  I like to keep bricks in the car just in case something like this (a morning Q for F3).  Everyone grab 2 bricks and lets go.

    Stop #1: ANZAC Day remembrance

    • A: Abe Vigodas x15.  Slow cadence, no bricks
    • N: Newton’s Cradle x20.  With bricks.  Good times
    • Z: Zig Zag Hops.  10x Out and Back
    • A: Absolution x20.  Look it up in the lexicon.  8 count plank exercise.
    • C: Crunches x25

    Stop #2: Brick-BLIMPS on the track.  Partner Up.  Each partner runs opposite ways on the track.  Whenever they meet, do the next exercise.  Then back to the track to run opposite ways.  All exercises with bricks.  Total of 3+ laps on the track plus the assorted exercises.  Plank, then throw in another set of 10 Newton’s Cradles.

    Stop #3: Off to the baby Foundry.

    Quick Change of Pace: Brick Bear Crawl across the field (maybe 50 yards?).  Bricks slide, but then get harder to hold as they get slick….

    At the Foundry, leave the bricks in a pile and partner up for 4 stations

    • Box Jumps x20 (the timer)
    • Pull Ups
    • Hanging Knee Lifts
    • Jumping over the Green Snake

    Repeat x2

    Stop #4: Not a complete Rudy workout without a plank-o-rama.  Since its 4/25, we’ll do 4 sets of 25.  I guess we do 4 sets of 25 every time.  But whatever.  It was special today anyway.

    • Peter Parker x25
    • Shoulder Taps x25 (with or without brick at your choice)
    • Parker Peter x25
    • Floyd Mayweather x25 (with or without bricks – though it was MUCH HARDER with the bricks)

    Back to the flag (stopping to carefully put the bricks back in YHC’s car).  We had a minute to spare, so close up with 15 Burpees OYO.

    Did you know – today (4/25) is also the day that Admiral Farragut demanded the surrender of New Orleans in the Civil War (1862), and the day that US and Russian troops met at the Elbe river in German in World War II (1945).

    Close with Announcements – 5/18 Barathon, 6/2 Summer Series race.  COT to remember all of our intentions, and ask for blessings to use the gift of today wisely, and grace to be better leaders and servants.

    Thanks for letting me (the Foundry Foreigner, I suppose) Q today.

  • Trifecta of Anniversaries

    Rewind 3 years ago to a rainy Saturday morning in April when YHC was coaxed into coming to his first F3 workout, standing in the dark amid the mud and a bunch of dudes calling each other by goofy names.  Not exactly the best way to spend a Saturday morning but I went with the flow since my buddy Amensty assured me it would be way more fun than my usual morning jog.  Just a few minutes in, I quickly learned what a burpee was and silently cursed whoever invented it.  The rest of the workout went about the same and an hour later, after almost bailing mid-way, I was still standing, feeling a newfound sense of accomplishment.

    Three years and umpteen burpees later, there I was standing in the same spot preparing to lead 16 other men through a workout that would not only touch on the greatest hits of the past few years, but also pay homage to the NOLA Tricentennial celebration going on throughout the city.  Let’s face it, 300 reps of an exercise is way better than 3.  Weather was 60 degrees with clear skies, the optimal conditions for running around and testing the limits of our almost late model chassis.  The PAX had a good mix of guys from The World and Uptown along with a visitor, F3 Thibodaux, currently living China, previously from N.C., originally from the NO area.  Here’s what went down:

    Warmup on The Great Lawn:

    • SSH x30
    • Burpees x3
    • IW x20
    • Burpees x3  (“I see where this is going” -The Peanut Gallery)
    • Arm Circles x20
    • Burpees x3
    • Windmill x20
    • Burpees x3
    • Low Country Crab x20
    • Burpees x10 (Expect the unexpected…learned that in my first workout)

    Next up, a mosey to The Foundry for some pimping.  Here we knocked out 3 rounds of PIMPS OYO:

    • Pull Ups x5
    • IW x10
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Mosey towards the museum and hook a left in the grass not far from the NOLA 300 sign.  This is one of 4 signs erected around town to commemorate the 300th anniversary of New Orleans.  Since the Tricentennial celebration has been in full swing the past few weeks, YHC thought we’d acknowledge that with some Dora 3-3-3.  This involved partnering up, with partner #1 running (approx 30 yds?) to the NOLA 300 sign, cranking out 3 burpees, and running back while partner #2 keeps a cumulative count of:

    • 300 Hello Dollys (single count)
    • 300 Alternating Shoulder Taps (count each tap)
    • 300 LBT

    This proved to be a circuit that kept the PAX busy for a while.  YHC often dreaded the drawn-out circuits of Dora, elevens, etc in the early days but now have a love/hate feeling when doing them….always hate when they start but smile when they’re done cause they push us more than one would typically done solo.  After this, we made our way over to the water fountain for hydration and a little planking.  From there, a mosey back towards the same area but this time we lined up along with neutral ground curb, facing the NOLA 300 sign where we knocked out:  100 Rocky Balboas OYO, bear crawl to opposite curb for 10 merkins, then backwards bear crawl back.  Rinse and repeat twice for a total of 3 rounds and 300 Rocky Balboas.  YHC heard zero mumble chatter on this so apparently/hopefully it had the PAX in a zone.

    Next up we circled up in a nearby field, this time in the shade just for Rudy, for a round of The Suck.  For those unfamiliar, it’s a fairly new circuit we’ve done a few times that always seems to bring excitement and cheers from the PAX.  The Suck consists of SSHx6, Jump Squatsx6, Merkinsx6, as many times as possible in 3 minutes, calling out your count after each circuit.  Typically this is best enjoyed with 2-3 rounds broken up by a minute of rest in between, but time was ticking and the PAX had to settle for just a single round.  T-claps to the crew for pushing hard and to those who approached the 8,9,10? mark.

    As we started to make our way back to the flag, there was just enough time to pay homage to one last anniversary.  It just so happened to be YHC’s 17th wedding anniversary so what better way to celebrate than 17 burpees.  The commemoration of me losing my bachelorhood was followed by a mosey back to base where we called it a morning.

    COT included YHC thanking the PAX for pushing me over the past 3 years to become stronger, faster, healthier, and a better leader.  I’ve reaped many more benefits from this than I did jogging on my own.  Prayed for safe travels for Thibodaux, Mahatma’s two youngest sons, and a few other things YHC was too woozy to recall.

    Moleskin:  I often recall something I read a few years ago in a backblast from a fellow PAX in South Carolina (?) that hit his one year mark of posting with F3.  Among many other things, he said something along the lines of, “…I used to think my glory days were behind me but I now realize they are yet to come.”  I’ll have to try to dig that out of the archives.  It was a cool and inspiring post.

    Thanks for the opportunity to lead, and most of all thanks for all the great beatdowns over the past few years.

    Tool

     

     

     

     

     

     

     

     

     

  • Look at that Turkish Get Up

    “This is the kind of day that almost makes you feel good to be alive.” ~George Costanza

    5 pax met at the trail head on a glorious 50 degree morning,  for a little silver sneakers like circuit training followed by some man flow yoga.

    The thang:

    warm up lap a couple o’blocks

    Circuit 1:

    -Jump rope 2 x 50

    -Lateral Band walks

    -Fwd lunge with post @ overhead swings with indian clubs

    -Wall press ups

    -Turkish Get-ups with 15# DB

    Turkish Get- up Sequence:

    Image result for turkish get up

     

    Circuit # 2

    -Jump Rope 2 x 50

    -Lateral band walk

    -Backward lunge with post @ ankle height swing using indian clubs

    -Wall slides with arms for lower trap strengthening

    -Diagonal lifts with 15 Lb DB

     

    Mosey to top of tower for Man Flow Yoga: Plank>Dn Dog>Plank>Up Dog>plank> lizard pose R> plank> lizard L > Dn Dog

    Seated HS stretch, piriformis stretch, trunk rotation stretch

    Quick Mosey around a couple o’ blocks

    Name -o-Rama, COT, Prayer.

    Thanks guys for letting me lead.

    Chewy

     

     

     

     

  • Soybean’s Red Stick Beatdown

    By: Soybean (F3 Memphis)

    The Scene:  The Knoll

    Conditions: 50* and perfect.

     

    Fastball and YHC arrived at the Knoll at 0645 to scope it out. There were some people setting up tents and cauldrons (?) for a party of some sort. F3 parties are a little different, so we went yogging to find an expanse of wet grass and a stash of CMUs. When we got back to the starting point, there were more tents/cauldrons and a handful of eager-looking 25-55 year-old men. We exchanged pleasantries, wondered aloud if the jambalaya was for us (apparently they cook it in huge cast iron pots like witches), then, oh look!, it’s 0659. By the time we formed a haphazard circle, it was 0700.

     

    Welcome

    Disclaimer

     

    I am not a professional

    You are participating at your own risk

    You are responsible for your own well-being

    You are here voluntarily, and you are not paying to be here

    Know your limits and do the best you can; all exercises are suggestions and can be modified

     

    Warm-a-Rama:

    SSH x20

    Imperial Walkers x15 (should’ve demonstrated that one…)

    Lil mosey to pick up the extra CMUs we needed and back to the start.

     

    The Thang: 

    YHC had the distinct pleasure of introducing the Red Stick PAX to Flora 1-2-3.

    PAX partnered up with their CMUs, and completed the following:
    100 Derkins (P1 does 10 while P2 holds decline plank; flapjack until the couple reaches 100)
    200 LBCs (holding CMU on chest or above head, P1 does 20; P2 holds legs at 6” with CMU above head; flapjack to 200)
    300 Goblet Squats (P1 does 25 while P2 holds Al Gore with coupon; flapjack to 300)

    Next, to the dismay of many, we did an Indian run for about a quarter mile, down a hill, and onto a damp expanse. The expanse is in the middle of a Frisbee golf course, and there were two dudes playing at 0700!

    Burpee Catch-Me-If-You-Can
    Same partners as before. P1 backpedals down the field. P2 does 3 burpees, then sprints to catch P1. Upon catching P1, P2 backpedals and P1 does burpees. Etc. Four rounds, with BBSU mixed in for the pairs that got done first.

    Mosey back to the start point.

    PAX lined up with their CMUs, shovel flag planted about 15 yards opposite. YHC demonstrated the bear block (bear crawl, pulling CMU forward). Then we did…
    Curls x20 – bear block 15 yd
    OH press x20 – bear block back
    Curl x15 – bear block
    OH press x15 – bear block
    Curl x10 – bear block
    OH press x10 – bear block

    Tank Tread: PAX line up in boat pose, alternating directions. We passed 3 CMUs down the line, and the guy at the end ran to the front with the CMU.

    Mary:

    Triple Crush OYO x20 (CMU curl to overhead press to skull crusher)
    American Hammer IC x15
    Triple Crush OYO x15
    American Hammer IC x15

    We had a couple minutes left, so I turned it over to the Baton Rouge PAX:
    Topanga – leg raises x20
    Big Easy – LBCs x30? 40? Lots of groans from the PAX when he never stopped going!
    30 sec plank until 0800

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    YHC shared a quote from the Q Source about Disruption. “Leaders influence movement to advantage…Because it induces movement, leadership causes disruption.”

    “If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or engaging in politics, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A leader influences movement to advantage.”

    You can read the whole article here: https://f3nation.com/2017/11/26/disruption-f-1/
    The Q Source index: https://f3nation.com/q-source-index/

    Prayers for Money Cat’s daughters’ relationship, Duracell’s wife’s family in the loss of her aunt

    Announcements:

    **Shameless plug** F3 Memphis is hosting GrowRuck 12 in September this year. This is a weekend-long event that combines all 3 F’s with PAX from all over the South. Dredd and OBT, the founders of F3, will be there to lead a workout and leadership class. Then Saturday night, we’ll do a GORUCK Tough event together. It’s an incredible chance to grow personally and with the PAX. Get in touch with Soybean if you want more details.

     

  • A Hidden Tribe of Super Athletes and the Greatest 610 Stomp The World Has Ever Seen

    The Natives gathered in the gloom awaiting the arrival of  El Caballo Blanco.  In true Islenos fashion, he rolls in hot just after the disclaimer and instructions had been given.  The natives were excited at his arrival, believing he would provide the beacon of light they needed to reach the mountain that morning.  Alas, once again, they were disappointed by El Caballo Blanco, as they quickly noticed he had no light to shine.

    Before his arrival, the natives had counted off and assembled themselves in two teams, one comprised of even numbers, the other of odds.  One of the natives accurately surmised that El Caballo Blanco is odd and pointed him to his team.

    The Thang

    A Rarajipari race to Laborde Mountain.  One team of two (Tool and Hawg) vs. a team of three (Smooth, Frac, and Da Parish).  Each team must kick a baseball all the way to Laborde Mountain in the Couturie Forest (approximately 1.75 miles).  First team to get their baseball to the top of the mountain wins.  Once at the top we completed Monday and Tuesdays ISI challenge, then it was a race back to the flag.  Each team decided to take different routes out of the forest.  Tool and YHC took the long route and fell so far behind the other team, we weren’t sure if we were behind them or ahead of them.   We were definitely behind them.  We picked up our ball and took the Marconi shortcut to find the victors sealing the deal with burpees.

    NMM

    This was a fun one.  As Da Parish remarked, it didn’t feel like we ran 3.75 miles.  The pace was pretty good too for kicking a ball the whole way.  Tool and I were about 9 minutes/mile on the way to the mountain.  This has CSAUP written all over it.  Need to figure out a long path…ten to 15 miles where we could race without worrying too much about cars.

  • Rock – Kong

    Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”!  10 men showed up to push their physical boundary.  Disclaimer given then off for a quick mosey to circle up for a warm up:

    SSH x 20 IC

    Peter Parker x 20 IC

    Mtn Climbers x 20 IC

    Shoulder Taps x 20 IC

    Wind Mills x 10 IC

    Now it was time to work – grab a rock and head to the field where we found a box made of bases.   Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other.  2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped.  No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.

    Thank you Marlin!

    Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead.  One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again.  After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.

    Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps.  The final rock routine – rock core front raises (1 round of 10 IC).

    Return the rocks and head back to the pen…..Tool took off and set the pace.  QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!

    As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same).  Before the QIC could add another round Bogey kicked in the name o rama and the work was complete.  “Rock solid” work to kick the week off!

    Announcements, Intensions and Circle of Prayer!

    Through action we grow.

     

     

     

     

  • Glorious Monday in April Beatdown

    Great group of 20 PAX showed up in the gloom this morning. By the look of the group, I knew they could handle some running. We bolted for a quick warmup and circle time before doing 11s between light posts on the Audubon Park track. The 11s included burpees and squat jumps. After that piece, FNG (Suzanne Sommers) told Yankee, “Wow, that was a great workout!”. Yankee told him that was just our warmup.

    We proceeded to the fountain via Indian Run. On the benches, we did right/left leg step ups, dips and incline ‘mercans. After those we did some defensive slides over to the golf course green. By that point, we’d eaten up most of our time, so did a quick round of LBCs and leg lifts. We proceeded to Indian Run back to the flag, clocking our finish at 6:17.

  • Was that supposed to be fun?

    Arrived at the Marsh still feeling the effects of Chewys “Easy beatdown?” I will remind him of the NOT in that one on Tuesday. Out of the dark 3 PAX come rolling in, as if trying to synchronize their arrival like Olympic dancers in the pool. Chatter quickly fills the air as we circle up at mid court reminiscing of activities experienced over the weekend. Bushwacker sharing stories of himself and Big Tuna EHing F3 cub scouts on a recent camp out. Waterpik sharing a recent overtime defeat with his 2.0, to what sounds like a semi pro soccer club out of NOLA. “May we see some ID please?” All though your YHC could have chosen to stay in the coffateria like experience of chatter, I know that’s not what these brothers rubbed the crustaceans from their eyes on this Gloom, so let’s have some fun..

    warmup

    20IC TT

    20IC Lawn mowers

    20 IC SSH

    20 IC SJ

    20 IC total top shelf put ups grabbing the imaginary box and shelving, which brought the chuckles out of Bushwacker.

    20 IC BK

    thang

    Lined up on baseline for bunny hop Burpees to the other baseline concluding with 20 Merkins OYO. R/R

    Next we did 90 degree jump squats front/left/right sprint to free throw, half court, free throw and baseline performing jump squats at each before back pedaling from each.

    Suicide bear crawl next returning with a crabwalk. At this point the QIC acknowledged the PAX as being overachievers as they waited my return in last.

    Taken it to the streets for four corners. We moseyed to first corner completing 8 count body builders OYO to 10, next corner Sister Mary Catherine’s to 20, third corner FK IC to 30 and upon return completing 40 Merkins OYO.

    The Marsh would not be complete without utilizing the play ground equipment awarded us from the great City of Mandeville. Partnered up for 3 sets of pull-ups (10) while other 2 PAX held plank switching out til completion.

    4 Mins remaining we took to our six for 20 IC Freddie Mercuries, 20 IC Hello Dolly’s and finished with 30 sec of ISI LBCs.

    count off, announcements, COT

    Thanks to Waterpik for praying us out!!

    Great start to the week my F3 brothers, appreciate the lead!!

  • An easy beatdown

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
    “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
    “It’s simple, if it jiggles, it’s fat.”
    “Milk is for babies. When you grow up you have to drink beer.”
    “The best activities for your health are pumping and humping.”
     ~Arnold Schwarzenegger
    10 pax arrived arrived on the lakefront for what EiEi predicted would be an ‘easy ‘ beatdown.
    Pre thang: Not sure about this one, YHC was still in the fart sack.
    The Thang:
    Short mosey West on the lake front.
    -SSH x 20 IC
    -MT climbers x 20 IC
    -Pete Parkers x 20 IC
    -Parker Pete’s x 20 IC
    -Merkins x 15 IC
    -Side plank R arm high/R leg high ~ repeat on L
    -Jane fondas x 20 IC (Both)
    -Table top bridges x 10 IC
    -Squats x 20 IC
    -Lateral lunge/touch the ground x 20 (alt) IC
    -Fwd/bkwd pivot in change lunge x 10 IC B Sides
    Mosey further west
    -Jack Webb (chewy style): 1 Chatarunga (3 ct hold) / 2 W’s ( 3 ct hold) 1 to 10 with a few numbers skipped.
    -11’s: 1 split squat each leg —> 10 merkins
    Mosey back east towards flag:
    -Burpees x 5
    -SL squats x 5 B
    -Surfer Burpees x5 Goofy
    -SL toe touch x 5 B
    -Surfer Burpees x5 Regular
    Mosey to Flag:
    -Nolan Ryan x 10 IC
    -Prefontaine/Usain Bolts x 6 IC
    -Flutter kicks x 20 IC
    -Russian Twists x 20 IC
    Name -o-Rama, COT, Ball of Man, Coffeeteria.
    Welcome Blue Hen to the Pax.
    Thanks for letting me lead guys,
    Chewy.