F3 New Orleans

Category: Backblasts

  • Back to the Farm

    This morning’s beat down was never going to compete with yesterday’s star studded event.  Reading Steve’s BB on his way out the door to the Gipper, YHC grudgingly conceded to himself that the likes of Choppa, Ocho, and Nacho Libre could not be expected to rise out of their fartsacks for two consecutive mornings.  It could have happened, YHC guesses, if Turtle had committed to back to back Qs.  Lacking the draw of a rock star Q like Turtle, however, YHC could only hope that he wouldn’t be posting alone. Fortunately there were a few PAX out there unaware of yesterday’s celebrity meetup, but YHC wasn’t too off in his prediction as Gipper regular Tanked Up regrettably decided he would not post with the rank and file this morning.  Et tu, Tanked Up?

    So it was to be a working man’s beat down this morning, strictly meat and potatoes.

    15 minutes or so of dynamic stretches on the train platform then a short mosey to pick up a couple of half filled sand bags for the main event:

    AMRAP for 20 minutes:  35 yards farmer’s walk with both sand bags, 35 yards run, and then 35 yards backpedal making up one round.  Shooter carried his sand bags like bean bags, and the rest of us struggled.  Good thing we all have office jobs…except for Bushwacker I guess but he is in lawn care management.

    Back to the Trailhead for Mary:  scorpions, swan preps, jackknives, and flutter Freddy Mercury’s, all IC.

    Countorama, nameorama, and Moby prayed us out.

    Thanks for letting me lead men.  I always look forward to Wednesday morning at the Gipper with you.

     

  • Celebrity Q

    Much like POTUS’ final season of Celebrity Apprentice which starred the likes of Geraldo Rivera and Ian Ziering, this morning’s Celebrity Q brought the biggest names of the Northshore PAX out of retirement.  Along with the return of Turtle came the long-awaited return of founding-father Nacho, as well as Ocho and Choppa.  It was also Tanked Up’s first foray into Grandmother’s House.  Had this beatdown been broadcast, it surely would’ve been a ratings bonanza. Like, totally huge.

    In keeping with Turtle’s dislike of rules and regulations (see Krazy Ivan disqualification for reference), the Q had us skip the warm-up portion of the beatdown and head straight into some shoulder work.  (Spoiler: there would be a lot of shoulder work.  In fact, that was the only thing Turtle had planned for us this morning.)

    The Thang: 40 merkins OYO, followed by shoulder taps 25x IC, arm circles forward 20x IC, reverse 20xIC, and air presses 40x IC.  Not sure at all about those numbers, even though YHC was the one doing the counting.  (Another Turtle thing, he has yet to conquer counting in cadence…)

    Round 2: After YHC deliberately disregarded the Q’s request for only 15x IC Shoulder Taps, the Q wrested back control of the beatdown and finally tried counting in cadence for himself.  Air presses 20x IC, arm circles forward and reverse 15x IC, and finally, 15x merkins OYO.

    Then a mosey through the woods to the tunnel, where the PAX circled up for… merkins, shoulder taps, air presses, and arm circles!  Then Turtle turned the Q over to YHC, who attempted to show the PAX a new 8-count exercise that consisted of a groiner (1-2), down into an elbow plank (3-4), plank jack (5-6), and back up to normal plank (or “F3 Plank,” as the Q today would call it).  This was semi-successful, as Tanked Up seemed to have it down.  So it’d be a partner routine, with P1 doing the 8-count exercise described above, and P2 sprinting have the tunnel, back-pedaling the rest, and doing 10 jump squats before returning in the same manner he came.  YHC had planned a few rounds with various exercises, but again, Turtle did not like the way things were proceeding and decided it was time to head to the bus stop for some leg work.

    Knee Ups, each leg 15x IC, Freak Nasties 15x IC, Bulgarian Splits, each leg 15x IC, Freaks, 15x IC.

    And the grand finale – turning the Q over to Choppa for 5 minutes of Mary: Crunchy Frogs, Flutter Kicks, Hello Dollies, Jane Fondas (L&R), and some merkins to bring it back full circle.  All to some intense music that I’m pretty sure is used for action movie trailers.

    Nameorama, countdown, and Turtle closed it down with a thoughtful prayer.  T-claps to all the men who made it back after such a long hiatus, it really was a lot of fun seeing you guys again.

  • Krazy Ivan 2018

    The events depicted in this Backblast are completely stupid and utterly pointless.  Any similarity to events which are neither stupid nor pointless is purely coincidental.  

    No animals were harmed in the running of the Krazy Ivan.

    The Inagural Northshore Krazy Ivan CSAUP went off as planned, sort of.  The Northshore won, the Southshore whined, and it was….warm??!!??  The lack of frigid conditions made for a slightly less stupid but still rather pointless event.  Next year, we will aim higher.  Without further ado…

    Twenty men gathered at the gazebo on the Mandeville lakefront on a beautiful, starry, breezy Saturday evening: 15 Northshore PAX, 1 Northshore Scorekeeper, and 4 Southshore PAX.  Lots of mumble chatter, a bit of trash talk, and some ogling at the Freedom Hammer ensued.  Somewhere around 2100, as the PAX waited for Triple Shift to open the needle valve to bleed some pressure (a little oilfield lingo, there), THE Manny rung the bovine bell.  Some quick instructions from YHC, including a warning of low visibility, potentially questionable footing, an offer of flashlights (offer summarily rejected), and the PAX gathered at the starting line.  Hawg mumbled something about the Gnarly Nutria always beginning on time.  Uh huh.

     

    With another ringing of the bovine bell, THE Manny released the hounds.  Turbo, Backdraft, Steve and all the other skinny dudes went out guns blazing.  Out and back to the west end seawall x 3 was the course.  The easterly breeze made for a nice tailwind on the way out that was as appreciated as was the equal and opposite headwind was loathed on the way back.  That is, unless you were Triple Shift.  You see, Triple Shift had a strategy, folks: get right on the heals of a really good looking, husky PAX and run in his ample slipstream the entire race, save for the last 50 yards when you turn on the reserves and blast past him.  So if you think about it, Triple owes YHC one of his points.  But more on the (contested) scoring later.

     

    The course was dark, sometimes nearly pitch black.  Although Orian’s belt and the waxing crescent were quite visible, the running path was at times not.  As 19 PAX trekked and traversed back and forth, forth and back, we passed those both ahead and behind us, those who lapped and those who got lapped.  This afforded the PAX opportunity to root for, hiss at, tease, encourage, or mock those we were passing.  I can speak for Triple, as he was behind me the entire time benefitting from all my hard work I mean seriously did I mention that already I mean it’s not a big deal that he got one more point than I did but really when you think about it I should at least be added to his Christmas card list but whatever I’m not bitter or anything.  Particular attentiveness and night vision skills were needed to navigate the last two tenths of the west end.  YHC had specifically warned the PAX about this risky, questionable section of the course.  So it’s a good thing that YHC himself did not take a tumble and nearly bust his ass on the exact part of the course on which the warning was issued.  That would be ironic.  Dontcha think.

    At the finish line, the PAX again gathered and coalesced.  Fracsac volunteered for Safety Caboose, finishing up the race and also ensuring that no man was left behind, injured, abducted, or absconded with.  Thanks Frac.  THE Manny tallied up the score and announced a 176-31 Northshore victory; looks of mistrust appeared on a few faces.  Perhaps that was because they were expecting a 177-31 loss.  But, abiding by the only rule of the Krazy Ivan – run the race in a tank top – THE Manny exercised legislative, judicial, and executive powers and stripped Turtle of his single point for finishing the race in a hooded sweatshirt.  Coutoramma, Nameorama, BOM, and off to The Barley Oak for some F2.

    At the BO, drinks were had an all was merry.  Tomatoes tested the neck twisting and head turning capabilities of Captain Sparkles (ok, his were not the only capabilities tested…hellLLOOO black dress).  An impromptu yet formal meeting of the F3 Rules Committee adjudicated on the ability to move an AO once it is established.  Verdict: negative ghost rider, pattern’s full brah.  At this point, Hawg petitioned the Rules Committee for a formal, third party review and calculation of the night’s score.  THE Manny’s honour in question, YHC immediately began the process.  Third party results are in, proving that you should sometimes watch what you ask for.  The final, certified, verified, bonafied count is 190-35.

     

    Excellent CSAUP, PAX.  T-Claps to the Southshore guys who posted.  We will see you at the 2018 Gnarley Nutria.  A pleasure to be amongst you.

     

    EiEi

  • Invasion of exchange students

    Well we guess that Cavalier didn’t get the memo for this AM – Douille?  Did you let him know he had the Q?

    Beautiful 60 degress today!

    It was all good.  I had a plan in my back pocket.    We were join by Buffett from Myrtle Beach, NattyDatty from Ashville NC, and King of Beers from Ashville.  All in town for a conference.  Tclaps to NattyDaddy and King of Beers for the 6 mile pre-game run.  Another tclaps to NattyDaddy for running six miles back!

    We did the traditional Audubon Park loop for our Monday AM beatdown at the Skinny.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Low Slow Squats x 20

    Run to the rows

    At the rows – I broke the rules.  20 rows is the count.

    Burpees, Hand release Merks, and Lunges

    Indian run for one cycle through the group – to a lighted spot.

    Here we did donkey kicks x 20, nolan ryans, low country crab x 20 and fire hyrants x 20

    Hallelujah run to the benchs.  20 oyo dirkens, 20 step ups left ic 20 oyo dips 20 step ups right ic 20 oyo irkens

    Back to the track – indian run one cycle through the group to the water fountain.

    then 6MOM  –  dying roach x 20,  russian twist x 20, flutters x 20 , v-ups x 20, lbt x 20

    Back to the track – 80% run to the monkey bars

    PIMP.  Groups of 5 – Pullups x 10, Imperial walkers x 20, Merks x 20, and Plank Jacks x 20

    Horses to the barn 90% sprint to the flag.

    2 min early at the flag.  20 hip dips, each side.  That was time!

    Thanks for the opportunity to step up.

    Tclaps to Gabrielle for posting on the Northshore.

    Prayers to the Burton Family.

     

     

  • Defrosting the pipes

    In case you didn’t notice, it was a bit nippy last week.  The PAX count was correspondingly a bit low.  The plumbers will now be gainfully employed in overdrive for a few weeks.  So it’s time to get back to work.  The THANG.

    Warm up with mumblechatter:

    • SSHs ICx25
    • Frankensteins ICx25
    • Low Slow Squats ICx25
    • Mountain Climbers ICx25

    A rock for each man and mosey to the track for a steady plan:

    • Overhead press ICx20
    • Curls ICx20
    • Rows ICx20
    • Squats ICx20

    Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5.  Rinse and repeat the rock circle with ICx15.  Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.

    Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10.  Mosey around the track in the original direction: same drill: 20, 15, 10, 5.  Close out the track work with a final rinse and repeat of the rock circle with ICx5.

    Mosey back towards the rock pile for a few minutes of Mary:

    • Russian Twists with rock ICx20
    • Flutter kicks with rock ICx20
    • Hello Dollys with rock ICx20
    • Rosalita with rock ICx20
    • LBCs with rock ICx20
    • Low plank sans rock 1 minute

    Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q.  T-Claps to Mahatma for leaving us in the dust.  Keep the heat going, Jingle Vader

  • The Marsh as an Endangered Habitat or Blue Mondays?

    “Life’s most persistent and urgent question is: What are you doing for others?” Martin Luther King Jr

    As I laid in bed last night I decided I wasn’t going to make it to the Marsh because between the comfort of my best friend in college (my bed not my wife;) and the long weekend I had had, I knew the 4 o’clock hour would look as hideous a dog’s petoot! But a sudden thought urged me to see who had Q before I drifted off, and low and behold, “Bushwacker” was filled in for the 1/22 slot. Apparently, many of my F3 brethren had similar machinations because I experienced my 1st no-show (unless someone came REALLY late, in which case, my apologies).

    Though it is no longer MLK day, and I’m certainly no Steve, I included the quote to inspire you guys to intentionally find a way to help another today, plus I did 50 merkins before I returned home make the kids’ lunches and put on some coffee for my wife. Often our closing prayer mentions appreciation for the men who come out to improve themselves and push us to do the same. Today’s beatdown is all about working the heart muscle, go out of your way to do for others today!

  • F3 – Frozen Foundry Fools

    What do you do when you sign up in advance to Q a workout then wake up to 22 degree temp, stiff north wind, and ground covered in ice?  Do you back out…do you call it off…blame it on the frozen car doors or icy windshield…maybe claim one of your kids is sick???  Well, those thoughts may have crossed YHC’s mind on Wednesday but knew the backlash and guilt that would result.  So, after adding a few extra layers and spending 10 minutes getting the vehicle drive-able, YHC rolled up to the meeting spot for the Foundry in City Park to find a few other manly men looking to get their F3 fix.  Needless to say, we were the only souls around which had me questioning our sanity and this whole “rain or shine” policy from headquarters.  After exchanging the usual pleasantries to offset the unpleasant conditions, we quickly got things going and blood pumping.  The goal was to be safe, avoid slipping on ice, keep feet and hands dry, and dodge hypothermia.  Here’s what we did:

    Mosey down Roosevelt Mall with pit stop for the pre-thang:

    SSH x30, Arm Circle x20, IPW x20, Windmill x15, Lunge Hold/Stretch 45sec R&L

    Then proceed to the front of the museum (near front door) in hopes of getting out of the wind and having enough light to avoid any black ice.  Once there, we partnered up for Dora 1-2-3 with the timer being PAX#2 running down to the sculpture pond, knocking out 5 side steps, then run back up while other PAX kept a cumulative count of:

    Dips x100

    Inclined Shoulder Taps x200

    People’s Chair with Air Press x300

    At this point, it was time to man up and face the brunt of the wind again so what better way to do that than a mosey over to the banks of the Big Lake and gaze upon the newly installed, illuminated 300 Year sign that is part of the New Orleans Tricentennial celebration.  The original plan called for a few things but since time was ticking we instead cranked out 30 Burpees, one for each decade.  YHC got a funny look from an unnamed PAX but we made it happen.

    Mosey back towards the flag and regroup on Roosevelt Mall to knock out Dips x10 and Inclined Merkins x10 on three separate benches of your choosing in route to base.  One minute left for post-workout stretching, led by Walleye, our muscle and bone guru.

    COT to seal the deal.  T-claps to those who came out in the elements and also, t-claps to those who wanted to come out but made the right call by not driving further distances on the icy roads.  Rumor is the Birdcage had a handful of guys that were able to post as well.

    Side Note:  Several of us have recently talked about the importance of stretching after or at the end of our timed F3 workouts.  It’s something many of us forget about or think may not be macho enough to do during a workout they lead.  YHC has recently been dealing with Achilles tendinitis which is alleviated by lots of stretching.  We should plan on doing it more in order to avoid injury and/or turning into old dudes.

    Thanks for letting me lead.

    Tool

     

     

  • A Mild Morning at the Mothership

    T-Claps to Butt Splice for continuing to bring out the FNG’s – producing not one, but two on this balmy 41° morning.  And in turn, t-claps to FNG The Clap for convincing fellow FNG Phooey that he was attending some sort of outdoor bible study group in workout clothes.  Hey, whatever it takes.

    Now you know that things have warmed up around here when everyone goes back to ordering iced coffees at coffeteria.  The cold front that brought temperatures down to a record 16° at The Gipper on Wednesday have hardened our PAX, and typical winter Louisiana weather now seems downright cozy.  So off with the knit caps and the Driving Miss Daisy gloves (Tanked Up!), and down to business:

    Warm Up: SSH, Seal Jacks, Windmills, IW’s, Good Mornings, Mummy Kicks, High Knees, Butt Kicks. Then mosey East to circle up for…

    COP: Holding plank, the PAX performed: Mountain Climbers, Peter Parkers, MC’s, Shoulder Taps, MC’s, all 20x IC, followed by 10x Merkins OYO.  Quick rest, before:

    Round 2: MC’s, Parker Peters, MC’s, Plank Jacks, 20x IC, followed by 20x Merkins OYO.  Recover and mosey to the Lakefront Playground for….

    Partner Routine 1: P1 does 20x Big Boy Sit-ups followed by 20x Merkins continuously while…

    P2 starts at Pad 1 with 20x LBC’s, then crab walks to Pad 2 for 20x Plank Jacks, bear crawls to Pad 3 for 20x Squat Jumps, then bunny hops to the start.  Partners flapjack until each has done 3 rounds.

    Partner Routine 2: P1 does Lt. Dans down the stretch, sprints back, while P2 does Burpees.  Switcheroo.  If you need instructions on the lunge-to-squat ratio for Lt. Dans, ask Maverick, I think he went to a fancy New Orleans school.  And if you need to know why shots of Cuervo the night before an F3 workout might not be a great idea, ask Phooey.  (Though to his credit, he was unaware of what he was getting into this morning, and was somehow able to finish without splashing merlot.  An impressive feat.)

    Then a Double Applesauce Bataan Death March back to the flag for…

    Mary: Putins 25x IC, Leg Raises 15x IC, Crunchy Frogs 12x IC.

    Countdown, nameorama, naming of the FNG’s, and…. hey, who shows up, but EiEi – just in time for free coffee and to plug his event, The Krazy Ivan.  Tanked Up sent us out to coffeteria with a great prayer.   Thanks gents for a great start to the weekend, it’s always a pleasure to lead this group.  And hey, wash your tank tops, dust off that ushanka, do what you need to do, but whatever you do – show up tonight.  The Ivan is finally here and our honor rests in your hands.

  • Sub Zero Pete

    They call me Subzero Pete
    I’m the king of the Burpee beat
    When I call the pax I go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Yes sir, I’m Subzero Pete
    I’m the craze of my Uptown street
    When I start to Q everything goes
    Chic-chic-ky-boom
    Chic-chic-ky-boom
    The Pax they sing

    Up Wolfpack hill our backs lead the way
    No more burpees the pax they pray
    So Burpees it is and we go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    In search of Dora we go
    Mericans we dug not one shmoe
    LBC to strengthen our dough
    Squat Jumps to end the show
    And we go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Down the stairs and to the benches for more
    The Pax they cry “why o why”
    They let out a ugly sigh, “Boo Whore!”
    It’s very nice! To be So full of ice!
    They will be singing my song
    All the day long

    So if you like the beat
    Take a lesson from Subzero Pete
    And I’ll teach you to Q in the subzero heat!
    And we will all go!
    Chic-chic-ky-boom
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Oh…and we had Q cake from Maple St Patisserie…Cavalier ate a lot!

  • Pre-Crazy Ivan Quick-Step

    Has it gotten to the point yet (can it really ever) to where it’s passe, redundant, or simply monotonous to mention anything about the frigid temperatures we’ve been facing this winter? I didn’t think so either….It was DAMN COLD this morning! All the better reason to abbreviate this morning’s edition of The Captain’s Cove in anticipation of the juice we’ll need for our legs when the northshore’s honor is on the line tomorrow night at the inaugural Crazy Ivan. Despite halving the regularly scheduled 10k to a 5k, YHC  knew I would be pushed to the brink with the rest of the PAX consisting of members of F3 Northshore’s “8 minute mile club.” After all guys, I’m not really a runner…

    We quite quickly rolled off countorama/namorama, and with expedited efficiency we prayed a plainly direct prayer of appreciation and were off. Instead of the regular route, we just went the length of lakeshore dr. and back. T claps to Ei who eventually hung back for the slow mosier among us (I won’t mention any names), and tried his hardest to run slowly enough to stay with him.  Great run this morning guys, and an even better run tomorrow night! (hopefully with Butt Splice and Backdraft among us)