F3 New Orleans

Category: Backblasts

  • Megadad Qs us to cross-country exhaustion. Jan. 20, 2018

    Backblast.  Jan. 20, 2018

     

    Megadad the Q today gave us a run for our lives, or maybe a destiny of a really good nap that afternoon.  This was a running day and filled with a variety of new exercises blended with a couple of familiar ones.

     

    At sundial we did

     

    Side straddle hop

    Incline Mercins

    Side straddle hop

    Wall dips

    Side straddle hop

    Heismans

    Side straddle hop

    High knee jumps

     

    Then we repeated

     

    Then we did long mosie to chin up bars.

     

    We did rotations of the following stations with burpie as the cadence.

     

    Pistol squats (one leg)

    Burpie

    Incline Merican

    Pull up / let down (for those that can’t pull up)

    Step ups

     

    Everyone did once then we repeat so everyone did each station twice.

     

    Using lowest bench on the west set of bleachers.

    High knee step left

    high knee step right

    Using lowest bench on the east set of bleachers.

    High knee step left

    high knee step right

    overhang leg lift using bleachers (could use a table or a bench)

    mosey to next set of bleachers and repeat

    Mozy from the football field toward the creek but travelled in a new way.

    jog x right side

    jog x left side

    jog x karaoke right

    jog x karaoke left

    jog x high knees

    jog butkickers

    rest

    jog and back side 2 side

    jog x backward and stride

  • F3 Baton Rouge or Bayon Rouge – It is finally official – Noah’s Ark

    Like a Mommy Hyena hearing her pups call in the night – I was forced to hand off my Mothership Q for a chance at 15 minutes of fun in the Red Stick.  I knew those guys were in the capable burpee filled hands of FRACSAC.  Thanks Frac for taking my NOLA Q.

    Alarm clock popped at 445am.

    Rain.

    Park and wait.  515am

    A quick iced coffee from Morning Call – a little FOMO at the post Mothership coffeeteria in that exact spot in 3 hrs.

    Clown car:  Jingle Vader, and Babyface and YHC.  Hawg decided to fly solo.   Hawg posted last night that he expected 30 guys to post – I was worried he had a line on the 30 guys and was trying to figure out riding situations.

    1 hr drive.  Good convo with the other clowns.

    620am stop at Walmart for towels.  Steady rain now – lack of driver preparation.

    650am arrive at AO.

    Upon arrival there are 4 Shovel Flags planted.  Some reunions – and 21 PAX settle in for Red Stick beatdown!

    Baton Rouge wins the award for the most unusual dress code:  in attendance today – lots of pants, parkas, raincoats, turtle neck, 2 pairs of jeans, did i see jorts?, steel toed shoes, and the monkey feet shoes.  Stay Classy Baton Rouge!

    Jingle Vader brought a 5th flag.  Baton Rouge flag, Houston Flag, Pontiff Flag, Uptown Flag, and a Northshore flag!

    700am Hawgcycle started the show with a little shock and awe.  YHC was looking forward to a 10-9-8 descending Burpee count but that is OBTs shock and awe.  Hawgs shock and awe always does 10 burpees.  (Hate)

    First pearl – SSH x 31 *not 30 because of Wally Pontiffs number, burpees x 10, Imperial Walkers x 25, burpees x 10,  windmill x 10, burpees x 11, Tiger Bait Q’d an over head clap x 15, Worms Q’d SSH x 15, burpees x 10,  Mega Dad Q’d pistol squats right leg x 10, left leg x 10, burpees x 5 Along the way during this circle.  During windmills – I may have hiked up my shorts a bit so that Rudy could notice my quads.  (I wonder if he did?)

    **2018 is the year of the clap according to Hawg he wants to give the burpee clap to everyone in F3.  Good luck with that brother.

    715am Long mosey to down to the base of a big hill.  Partner up .  Partner one goes up the hill backwards twice.  Partner 2 does AMRAP squats.  Then flapjack.  Then Partner 1 does goes up the hill backwards twice and Partner 2 does merkins AMRAP.   **Hawg split at this point.  Slippery on the hill…Kind of made it fun.   At one point f3 – Mega Dad called me out for not cresting the hill.  I laughed because it wasn’t a modification just me being lazy.  Next time up the hill I made sure to crest the hill with authority.  That is why I love F3 – the accountability — MegaDad was teasing but he was right.  We can always hold each other to that level.  If it is a modify that is one thing, if it is whiskey dicking then push yourself!

    From here we mosey’d to the sundial.

    730am At the sundial we did step ups-left x 15, dips x 20, step ups -right x 15, declined merks (dirkins) 10 oyo, here ROOTS with his excellent cadence got us doing Power Ups x 20 left, Power Ups x 20 right.

    740am Hand off to STEVE.

    Steve long mosey’d us to the baseball field across Highland Road.  He divided us into 4 groups.

    Group 1 25 burpees at homeplate (the count)   Group 2 Peter Parkers -amrap    Group 3 Plank Jacks – amrap   Group 4 – Squat Jumps – amrap

    home to 1st – bear crawl, 1st to 2nd – duck walk , 2nd to 3rd crab crawl, and 3rd to home – bunny hop.  A little mini-animals on parade or NOAH’s Ark in the RAIN.

    The rain really hit hard during the baseball field!  Good stuff from Steve and a good way to show BR all of the awesome stuff to keep in the F3 bag of tricks.

    748am Final mosey up the hill to the Flags.  At the final circle we still had 5 minutes so I explained the concept of 6min of Mary (6mom).

    755 am Jingle Vader led us in the Russian Twist x 20 and the Dr W x 10.  Damn that Dr W.

    Our final exercise of the F3 Baton Rouge launch was led by our guest from Texas.  F3 Houston’s TP led us in OOOOOOOOOOOOOOOOO Mary.  An awesome exercise that I had never seen.  Will add it to my next NOLA Q.  and  a great way to FINISH!   Legs make a long circle while the Q says O Mary.  The count happens at the bottom – a goofy cadence but fun!  TP Tclaps for the gift!

    8am COT – Great prayer led by Shooter.  Thanks for the inspiring words brother (Tclaps).  We named FNG two shoes, FNG money cat, and FNG bow down.  So cool that this launch had reps from NOLA, Northshore, and Houston.  PAX headed to Franks for coffeeteria.  Nice spot for food-beats Starbucks.

    Excited for F3 Baton Rouge.  I hope it works.  You have been planted – it is up to you guys to make it grow.  You should try to add a weekday workout at a totally different AO soon.   Every guy who is posting needs to EH someone to join you in the gloom.  That growth will keep new ideas, energy and excitement at the workouts.    Don’t be nice with nicknames – workhorse and fastball got off easy.  Its OK to twist the knife a little.  Neck brace mentioned he would like a name change and at breakfast Roots came up with DOLLAR COLLAR.  I like that new one too.

    830am Franks

    945am back on the road to NOLA

    1040am drop off Babyface and JV

    11am show up at the hizzy

    Good luck BR – make it happen we are all counting on you guys.

     

     

     

     

     

  • Merkin Madness and Frozen SeaMan

    Bartman informed the Pax halfway through the gloom that frozen Seaman will last forever. True. Strange, but true. I’m not sure what question lead to this strange revelation, but true. So, anyway… YHC was a little nervous for my virgin Q at Wolfpack Mountain. Then I rolled in 1 minute late to a Pax of 16 men anxiously awaiting their beatdown in the gloom. Aye-yi-yi. Sorry to keep you waiting, my brothers.

    But safety first! We made time for the usual disclaimer, and off we go. We made a slow-mosey loop down St. Charles Avenue to end at the beautiful lawn in front of Loyola. Even after the freeze, it’s still some of the best grass Uptown. Circle up for the first COP:

    SSH x 20 IC
    Imperial Walkers x 20 IC
    Low slow squats x 20 IC
    Windmills x 10 IC
    Arm Circles 10 forward, 10 backward IC
    Mountain Climbers x 20 IC

    Next we mosey to the bottom of Wolfpack Mountain for Animals Up the Mountain. What better place for Animals on Parade than Wolfpack Mountain??? Well, this was met with several groans, and as it turns out, there may be better places for this than a parking garage. But we must press on!
    We ran up the garage, and did animal walks at each end of each parking level.
    Floor 2: bear crawl
    Floor 3: crab crawl
    Floor 4: plank walks (OK, OK, not an animal, but whatever)
    Floor 5: duck walks
    Floor 6: frog jumps

    The top of Wolfpack Mountain is the best part of this location for YHC and many of the Pax. On this day, we will use this beautiful spot to alternate between Mary and Merkins. 2nd COP:

    Merkins x 10 IC
    Flutter kicks x 20 IC
    Left-arm staggered Merkins x 10 IC
    Hello Dolly x 20 IC
    Right-arm staggered Merkins x 10 IC
    Single-leg V-ups x 10 IC
    Left-leg cross-over Merkins x 10 IC
    Penguins x 20 IC
    Right-leg cross-over Merkins x 10 IC

    Down the mountain we go to the park benches on the Quad. Everybody grab a bench.
    Left-leg Power-Ups x 20 IC
    Dips x 20 IC
    Right-leg Power-Ups x 20 IC
    Decline Merkins x 10 IC

    Mosey back to the great lawn and partner up. One partner lunges across the lawn and back while the other partner holds a regular plank, left arm plank, and right arm plank. 2 sets, and we are out of time.

    Run back to the flag. Count off, Name-o-rama (apologies to Sandbar for calling him the wrong name in my oxygen deprived sate), announcements, intentions, and a prayer. A shaky start and a shaky ending, but we got it done in the middle! Thank you for letting me lead!

    Walleye

  • On the Fly at The Mothership

    Reluctant Yankee was scheduled to Q for the Mothership, but the Baton Rouge Launch was calling for him like a Hyena mother calls for her pups in the middle of the night. Since YHC had some commitments with the M this day, it made sense to take the Q and let our Regional Nantan show his F3 physique to all the new Baton Rouge men, a sign of what F3 will do for you.
    YHC was preparing the beatdown the night before, then a bottle of wine came calling, similar to some of the calls made by referees against the Saints in a playoff game. There was just too much to consider….would it be raining….would it be muddy….does any of that really matter…..?
    With the list sabotaged, it would have to be on the Fly!
    After a brief disclaimer, and some mumblechatter from Rudy about being one of the worst he’s ever heard, it was off to the peristyle for a warmup. Rudy went the other way, running his 20 miles this day in preparation for his marathon in March. That’s some serious commitment! T-Claps to Rudy!

    Warmup
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    Mosey to the NOMA Fountain
    Box Jumps x 10 OYO (No Bongo today, so all good)
    Derkins IC x 10 (4 count)
    LL Step Ups IC x 10
    RL Step Ups IC x 10

    Short mosey to the line of trees for a modified Dora (Thanks to Tool for the inspiration at the Uptowner beat down)
    Partner Up
    Pax 1 Bear crawls from tree 1 to tree 2, then backward bear crawl from tree 2 to tree 1.
    Pax 2 does Burpees
    Flapjack
    Continue until 100 Burpees cumulative is complete.

    Short mosey to the bike path on the other side of NOMA for the Bataan Death March
    Indian Run on bike path, with last pax dropping for 5 burpees, then sprint to front of the line. YHC was the last Pax to drop for Burpees, and the Pax conspired to speed up the mosey to bring a little extra pain to yours truly. Well played……

    Shorty mosey back to the row of trees for a modified Burpee merkin fest
    First tree
    5 regular burpees
    Bear Crawl to second tree
    5 double merkin burpees
    Lunge walk to third tree
    5 triple merkin burpees
    Bear Crawl to fourth tree
    5 quadruple merkin burpees
    Lunge walk to fifth tree (you guessed it)
    5 quintuple merkin burpees
    Sprint back to first tree

    Mumble chatter was flowing about burpees, so more burpees shall be served up!

    Short Mosey to the NOMA Fountain
    Partner Up
    Pax 1 run up steps, do 5 burpees, run back to fountain
    Pax 2 Dips AMRAP at the fountain
    Flapjack until 5 full evolutions are complete, or 25 burpees to each pax

    Short mosey to green space near the tracks for some Mary
    Flutter Kicks IC x 20 (YHC commented to keep your head off the ground, which induced much mumble chatter for all of Mary)
    Tin Snip IC x 20
    Hello Dolly IC x 20
    LBC IC x 20
    Freddie Mercury IC x 20
    Putins IC x 10

    Mosey back to VSF. Upon arrival YHC found one minute remaining, so mosey to the Great Lawn for 10 Burpees OYO.
    Mosey back to VSF.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

    NMM
    T-Claps to the several Pax that found their way to Baton Rouge today to help spread F3, which is a gift that is difficult to describe in words. We come together from all walks of life, where we share a common goal, which is to become better men and to become stronger leaders, among other things. I’m honored to be a part of F3. The coffeteria after the beat down is always great, and is never dull!
    The Pax each did roughly 115 burpees today, with a lot of other exercises. Well done, men!

    SYITG!

  • A Bit Warmer 610 Stomp

    I originally wanted to take the route over the Wisner overpass and do some “hill” work,  but from initial drive by Monday night,  way too much construction and hazards….. Last thing I want to be responsible for is an injury to Rudy disrupting the Marathon aspiration.

    So we take the normal route 15 minutes out to the bayou and back,  doesn’t get get any easier than this.

    Back to the track,  run the straights,  jog the curves for a short speed work out.

    Then some good old fashioned stretching, no need for Burpees or Merkins,  6-7 leg stretches

    15 dying cockroaches

    20 LBCs

    Hold a plank

    I think it is time

    Count, name-a-rama, announcements, intentions, COT.

    Thanks for the opportunity to lead.

  • Bear Crawl and Bicep Bonanza

    A no-frills yet solid morning was enjoyed by five men at The Uptowner on Friday.  The Q slot was empty the day before so YHC hopped on it and threw together some ideas to bring the sweat.  The focus was stretching, core work, and showing some love to the biceps.  Here’s what we did:

    Windmill x15

    Arm Circle x20

    123 Ups (not sure of official name?) x20

    Lunge Hold x45sec ea side

    Stationary Inchworm x20

    Peter Parker x20

    Low Country Crab x20

    Low Slow Squat x20

    SSH x30

     

    Grab a rock and line up approx 15yds from the paved track.  Here we completed a grueling round of Elevens:

    Rock Curl at start x1-x10

    Backward Bear Crawl to track

    Merkins x10-x1

    Forward Bear Crawl

    This brought out some grunts and groans, as well as some signature JV breathing.  Glad to report that the PAX dug deep and made it happen with very little modifications.

    Regroup and circle up for a four minute “Rotisserie Chicken” plank routine, one of Marlin’s specials.

    Then on to some more rock bonding:

    Curl x20

    Row x20

    LS Squat x20

    Curl x10

    Row x15

    Curl x10

     

    Next up, a round of Mary:

    Crunch Block Press x20

    Hello Dolly x20

    Penguins x20 (stressed good form getting shoulders off ground and reaching to front of foot)

    maybe one more???

     

    Then, shoulder press rocks as we walk back to rock pile and gather around the flag for 2-3 minutes of stretching.  T-claps to Triple Shift, our kinesiology guru, for hoping in and leading on of the stretches.  COT to seal the deal.

     

    Always a great way to start the day.

    Tool

     

     

  • Are you a 5% man?

    Just another day at the Cove: 4 men, 10k, 0445.

    Pre-thang, Bushwacker was on a fact-finding mission about tomorrow’s clown car up to BR for the launch:

    “You going?” YHC asked.

    “Ah, maybe.  Just gathering intel right now.”

    Uh-huh.  YHC knows what ‘maybe’ means.  Bushwacker himself said it not too long ago: “If someone says ‘maybe,’ there’s probably a 5% chance they’re actually going to do it.”  I parrot that back to him, then we do a quick countdown, nameorama, and we’re off to the races.

    Though with no Southshore to impress, our pace was considerably less aggressive than our Ivan pace from last weekend.  Still, we managed around a 9:20 average.  The Cove remains the only Northshore beatdown where you can get in some good F2 during the thang, and Shooter never lets me down as a running partner – making the long run pass quickly.   Bushwacker and Pelican were right behind keeping each other company.

    When Bushwacker rolled in to the finish line clutching his stomach and running for his car keys (something that happens every so often after a 10k), I realized I had forgotten the prayer and said so, but also mentioned that we’d understand his need to run for the nearest bathroom.

    Well, Bushwacker is no 5% man.  He found a comfortable position while Shooter prayed us out, and was almost immediately touched by the grace of God and regained his composure.  (He also committed to tomorrow’s BR beatdown.)  It’s as Captain always says, ‘Only above average men out here at the cove.’ Always a pleasure guys, thanks!

  • The Foundry

    5 men braved the cold on this morning to better themselves.  The usual disclaimer and off we go.

    A short mosey to the first COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Low Slow Squats x 20 IC
    Windmills x 10 IC
    Arm Circles IC, 10 Forward, 10 Backward

    Route 66 down Roosevelt Mall, stopping at each park bench.
    Start with 5 dips, increase 1 dip per bench, ending at 16.

    Mosey to the Baby Foundry. 5 stations for 5 men. 2 rounds.
    1. 10 burpees has the count
    2. Pull-ups
    3. Body rows
    4. Hanging knee ups
    5. WWII sit ups

    Next we Indian Run to the fountain in front of NOMA.
    Box jumps x 10
    Incline Merkins x 10
    Box jumps x 10
    Dips x 10
    Run down Esplanade and back
    Left leg step ups x 10
    Decline Merkins x 10
    Right leg step ups x 10
    Dips x 10

    Indian run back to Roosevelt Mall for some Mary:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC
    Then we mosey back to the flag, stopping at each light post for 5 squats.

    Back at the flag, count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye

  • A change of scenery at the Scramble!!!-

    As I strolled through the park to the courthouse the QIC noticed (2) F3 Brothers waiting for his arrival. Carpool and Watepic have become a staple at the Thursday AO and are two men this QIC count on for keeping him accountable to Post..  I planted the shovel flag and joined in the conversation, but as I scanned the parking area looking for a fellow named Turtle, I quickly realized he had made his star studded return Tuesday at Grandmas House and this Gloom we would NOT be welcomed again with his presence.. 0515 and gotta respect the time so let’s begin gentleman. 25 SSH IC and upon completion here comes someone rolling in hot, could it be the one who committed the night before to posting? Nah… But it was Choppa who had stated Tuesday he would be returning to the Scramble, so welcome back Choppa glad to have you back.  25 Merkins OYO followed by 25 IW IC. Set out for the run considering wether or not to bring the burst back, but decided to stick with routine on the Mosey. The PAX did however Journey a different path on this chilly Gloom passing up Waterpics dark, warm and comfortable looking home along the way.. I am sure the temptation was there for him to stop and cuddle backup for a quick snooze, but he did of course mention that, had he known we would pass this way he could have snoozed a little longer and jumped in along the way.. As we Moseyed Choppa educated us men on the PT guidelines for The Few, The Proud, The Marines.  Which consists of 23 dead hang pull-ups, obstacle course high and low crawl carrying 30 pound ammo cans across a field, fireman’s carry a fellow Marine with in 10 lbs of ones weight, 120 crunches in under 2 mins and I thought I heard a half mile run at what would be a 5:30 mile pace and I am sure I am missing something… Gentleman, and that of course is why they call them The Few and The Proud.. Completion 3.5 miles total finishing with an avg. 8.57 pace back at the AO. With 10 to spare  the PAX headed to the Monkey bars for descending pull-ups 8,6,4,2. Between each set doing 10 Merkins and 10 Elevated Swing crunches.. For completion hit our six for a little Mary. 25 IC LBCs followed by 25 IC FK and wrapped up with a 1 min low plank…

    Appreciate you men posting on this chilly Gloom and allowing me to lead!!

    Count off, announcements, COT

    Thanks to Carpool for praying us out!!

  • The 4 Horseman at Okwata

    Okwata just doesn’t get enough respect. Let me clarify that statement; Jingle Vader posts to Okwata quite often, so it gets lots of Respect, so it’s the other kind of respect it lacks. YHC read the informative email from our NOLA Nantan at the beginning of the week where, once again, Okwata lacked a Q. Has Okwata not shown enough love? Do we need to bring the H8 back early? YHC was reviewing his own schedule last night and saw an opportunity to post to Okwata. Upon checking the Q sheet and seeing a vacancy, YHC dropped his name in the slot.
    YHC arrived at the AO with 3 minutes to spare, and none other than JV was awaiting. As YHC informed JV that the Q slot was now taken, Mahatma joined us. YHC gave the disclaimer in the 44 degrees weather with a wind chill that brought it down a few more degrees. Time to get warm……

    The Thang

    Mosey to the fountain, which is where Abacus joined us. Our mosey around the fountain included a carioca to the left, then to the right. Circle up on the green space in front of the fountain.
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Arm Circles IC x 20 (10 FWD, 10 BWD)
    Abe Vigodas IC x 10

    Double Shots with Jack Webb at the Barre
    1 merkin, then 2 air presses in peoples chair against the fence around the fountain
    2 merkins,then 4 air presses in peoples chair
    3 merkins,then 6 air presses in peoples chair
    Continue the pattern…..
    10 merkins, then 20 air presses in peoples chair

    Mosey to the House of Pain (HOP), taking the levee route to get there for some stations

    Station 1 – Bear crawl from HOP up the levee and complete 5 burpees, run back down (timer)
    Station 2 – Dips AMRAP
    Station 3 – Step ups AMRAP
    Station 4 – Pull ups AMRAP
    Rinse and Repeat

    Mosey to Canal and Lakeshore Drive for Four Corners, where the Pax does an exercise IC then runs to next corner.

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Monket Humpers IC x 20
    Corner 3 – Merkins IC x 30
    Corner 4 – Squats IC x 40
    Return to Corner 1 – 10 double merkin Burpees OYO

    Mosey back to VSF for Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Sudden Change – 10 Burpees OYO
    LBC’s IC x 20
    Tin Snips IC x 20
    Sudden Change – Mosey back to levee for:

    Quadraphilia!
    Always facing Okwata, run backwards up the levee, and run back down, and that equates to 1.
    Repeat 5 times OYO.

    Mosey back to VSF

    COT
    Count off, name-o-rama, announcements, intentions, and ended with a prayer to the Sky Q.

    NMM
    Abacus is becoming a regular at Okwata, which is outstanding. This was the first time Mahatma joined us at Okwata, and of course JV is one of our staples.
    Thanks for joining me today. There are plenty of opportunities to sign up for Q, so take a look and see what you can do.
    Baton Rouge Launch is this Saturday. It’s going to be a good one, so go if you can. Mothership is on as usual, so post there if you can’t make it to BR.
    Thanks for posting with me today!

    SYITG!