F3 New Orleans

Category: Backblasts

  • 22% Do I NEED TO SAY MORE!!!

    Man I hate to admit this publicly but this Q on this day was really hoping to have a bunch of fart sackers so I myself could go back to my warm house!!! Sitting in my truck posting my soon to be morning routine on Facebook wondering if I’m helping or hurting F3 chances of getting any new FNG’s. Posting at 4:45am in 22% weather might or should I say probably sounds crazy to most! But the second thing I realized is how strong the fellowship is to bring brothers together in such extreme temperatures to get in a good beat down. There truly is no other group like F3!!!
    Thanks again Captain Sparkles

    Now for Warm ups in cadence
    40 Side straddle hops
    20 windmills
    20 Imperial walkers
    20 Butt kicks
    20 High Knees
    20 LBC’s
    20 Putin’s or American hammers

    The Thang

    5 times up down the stairs

    Up stairs every step doing the number of calf raises that coincides with the step your on. Step one 1 calf raise step two 2 calf raises step fifteen 15 calf raises all the way to step 27. That’s 378 calf raises.

    Down steps same thing except squats. That’s 378 squats

    3 times up down the stairs jog pace.

    20 Merkins on your own.

    Lung walk to end of covered trace area.

    Mosey to bus stop for
    10 box jumps on benches
    10 Freak Nasty’s
    10 box jumps
    10 Freak Nasty’s
    10 box jumps
    10 Freak Nasty’s

    Then hands on bench hoping over bench together on Q’s count to 15

    Mosey back to Flag area for the finish

    10 in cadence LBC
    10 in cadence Putin’s
    10 in cadence flutter kicks

    Holding legs 6” above ground for count to 60 ok that was to easy again

    Holding legs 6” above ground for 60 mississippi Little harder.

  • New Year’s Journey to Svalbard

    On the First Night of the New Year, an unofficially endorsed truce allows the sacrosanct veil of Naval regulation to be pierced .  During the mid-watch from midnight to 0400 (and only during the mid-watch) it is permitted for a ship to record the first entry of the New Year in verse.

    With that….

    It was 28 degrees on the first day of the year,

    Most of the PAX were sleeping off their beer.

    Into the gloom we moseyed YHC and Sandbar.

    As wind gusted we knew the workout wound not be subpar

    The moon it was super as we set off through the trees

    The north wind howled with chilling degrees.

    Run to stay warm on feet made of lead

    And the ducks on the lake were shaking their heads.

    The AO was covered with puddles of ice

    No burpees on Monday was our only vice.

    On the final turn we knew we were on the verge

    With 2018 upon us it is time to end this dirge

  • Welcome to 2018 and an ND victory

    2018 arrived at 5:30 am with a brisk wind and below freezing temps.  Lovely start to the new year.  YHC arrived early to make sure his Notre Dame banners were hung with bride, to welcome the LSU faithful to the new year.  First hulking shadow figure to appear, dressed in full Marlin-cold-weather gear was Kim Chi sporting an outer layer LSU sweatshirt.  Then Triple Shift, wearing neutral colors.  Finally 2 more LSU fans showed up – welcome Amnesty and Heisenberg.  Everyone decked in the finest winder wonderland gear.  A disclaimer, then lets get started.

    Burpees and Body Builders

    Notre Dame has won 6, LSU has won 5.  Start by going through each of the 11 games, with a ladder: adding 1 burpee for each ND victory (1970, 1981, 1984, 1997, 1998, 2013) and 1 8-count-body-builder for each LSU victory (1971, 1985, 1986, 1997, 2007).  The 6 Burpee vs 5 8-Count will show up again….

    Warm Up

    Mosey to the normal spot by the rocks for our warm-up

    • SSH x25
    • Windmill x15
    • IW x25
    • 6 Burpees, 5 8-Count

    Then plank-time:

    • PP x25
    • FM x25
    • PP x25
    • ST x25

    Go find a rock, and mosey to the football field.  YHC noted that Triple Shift seems to look for a larger rock each Monday.

    BLIMPS

    Start at the goal line for BLIMPS.  Since its a Burpee exercise, lets stick with the “6 Burpees for Notre Dame Victory” theme:

    • 6 Burpees, 12 Lunges, 18 IW, 24 Merkins, 30 PlankJacks, 36 Squats (all con-rocca), advancing 20 yards for each exercise

    Al Gore for the 6 (unnamed PAX who chose to carry Gibraltar)

    Now we’re at the far end of the field.  Lets BLIMPS back, using the “5 8-Counts for LSU Victory” theme:

    • 5 8-Count, 10 Lunges, 15 IW, 20 Merkins, 25 PJs, 30 Squats (all con-rocca)

    Plan for the 6 (left to the reader to ponder which PAX was the 6)

    Playground

    Head to the playground where all PAX got to enjoy YHC’s new Christmas present, courtesy of the in-laws: Battle Rope.  5 Stations, 1 for each PAX

    • Burpees (15 of ’em, the count)
    • Toss-the-rocks over the fence
    • Crunches
    • Pull Ups
    • Battle Ropes!!!

    Time to get through one complete round.  Mosey back to the rock pile to dispose of our friends.  Then Mosey back to the flag for a quick round of Mary:

    • FK x25
    • Penguin x25
    • Cockroach x25

    Close with 6 Burpees and 5 8-Count (for a total of 54 burpees and 30 8-Count).  Heisenberg chose to close with 6 8-Counts presuming a victory later today.  YHC chose to close with a 7th burpee.

    Close with Countoff (5 brave PAX standing strong against the wind and cold), Name-o-rama (Amnesty and Heisenberg gunning for the big Respect in 2018), and close with prayers.

    Yesterday, the homily at mass was about family: celebrate the importance of it, and remind us all to respect, love and cherish our family.  YHC is thankful for the many families he is a part of: his own, his Ms, the F3 family, and others.

    Finished off with coffee at Morning Call with Mike – and some very enjoyable conversation and F2 with the PAX.  Thanks for a great start to 2018!

     

  • Santa’s Last Stop

    Twas the gloom before christmas when all through the marsh not a creature was stirring except for c. sparks. The shovel flag dug in the cool of the air, knowing the rest of the pax would be there!!

    These Pax must be loco! we all roll up sharing our stories of the Ms calling us nuts for posting on Christmas! but this is f3 and we can’t stop won’t stop!! Sparkles filled the prophecy of the santa suit minus the belly with a dazzling santa sweatshirt! Bushwacker in the christmas spirit wore his santa hat too!

    WARMARAMA

    Ssh 20 ic

    toe touches legs apart 20ic

    half mile mosey to the lake

    THANG

    20 box jumps and 20 squats oyo rinse and repeat x3

    20 derkins and 20 freak nasties oyo  rinse and repeat x3

    mosey back with 10 stride sprints at each stop sign

    20 dips and 20 pull ups oyo rinse and repeat x3

    20 australian pull-ups oyo

    MARY

    20 lbc ic

    20 freddie mercuries ic

    20 flutter kicks ic

    rinse and repeat

    cot, bom

    shooter with a pray out!

     

     

  • Moroccan Nightclub

    PRE-THANG

    The faithful pax roll up in the gloom of the morning for their last beatdown of 2017! Those that are hungry for more get up extra early for 2miles of foreplay. QIC, shooter, steve, and turbo break the ice.

    WARMARAMA

    Committed pax are stirring up some mumble chatter as we roll up bringing in a sunrise to remember. The flag waves and we start on schedule as some late risers are rolling in to join the pax.

    50 SSH IC  to keep the pax on their toes.

    neck rolls and shoulder shrugs (f&r) 20 ic give Mash a hint that there is something brewing here.

    Sun gods f&r 20 ic, Moroccan nightclubs 20 ic, overhead claps 20 ic, another set of moroccan nightclubs 20 ic, and lastly another round of sun gods f&r 20 ic this stirs up much mumble chatter as the burn is almost to much to bare! but this is F3!!!

    good mornings 20ic

    bend to the side in a standing position .. something tells me good afternoons would be a good name for these 20ic l&r

    and finally…

    seal jacks 20ic

    Thang

    mosey to a stretch of the sea wall for some..

    derkins 12ic

    and freak nasties 12ic

    rinse and repeat 10ic

    and to keep the pax lower body proportional we do some 11s

    squats into a lunge walk into sister mary catherines with a sprint back in a ascending and descending order.

    mosey to an oldie but goodie (obg) round of rips as if our legs weren’t jello already

    this is 7 long minutes of

    rocky balboas 10 oyo

    run up the steps and back down

    apollo creeds 10 oyo

    rince and repeat until time! yikes!!!

    and to top it off QHC utilizes the longest block in mandeville to have the pax mosey half the block (equivalent of 1 city block)  and full blown sprint the second half. and when QHC seen Captain Sparkles belly up on the floor looking for his next breath… QHC thought it be good to do the same for the way back!! these guys have jet packs!! crazy ivan prep!!

    at that point QIC need to catch his breath so decided to take a knee and share with the pax my philosophy on life and vision going into the new year! NEW YEAR NEW MIND

    and back into the beatdown we continue…

    wife pleasers 20 ic

    heal taps 20 ic

    wife pleasers again 20ic

    jane fondas 15ic

    pulses 15 ic

    toe to knee 15 ic pulses

    rince and repeat on other side

    MARY

    lbc 20ic

    freddie mercury 20 ic

    russian twists 20 ic

    heal taps 20 ic

    v ups 7 ic

    COT, BOM, coffeteria with a surprise visit from Grundy!

    Thank you Maverick for praying us out!

     

     

     

     

     

     

     

  • The Top 10 of 2017

    As 2017 comes to a close, 10 men came (eventually) to the Mothership to better themselves in preparation for the new year. It was a fitting gloomy morning, 40 degrees and overcast with a little fog, perfect for a December work-out. As Hawg likes to say, iron sharpens iron. So I decided to lean on the Iron Men of F3 NOLA to plan for the gloomy beat-down today. I reviewed back-blasts from the last year to come up with a Top 10 Work-Outs of 2017. Apologies if I left your favorite work-out off the list, or if I over-looked a particularly good beating you personally delivered. This Top 10 list is not all-inclusive, but a smathering of good work-outs from 2017. Credit was given to the men who delivered the original beat-down. The usual disclaimer was provided, and off we go.

    We moseyed to the Great Lawn for the Warm-Up COP. Five men started the work-out as the original crew, 3 more joined half-way through.

    Exercise #10: the SNOWFLAKE

    On one particular chilly Saturday morning in January, Shorty delivered the SNOWFLAKE, in honor of the cold weather, and maybe Rudy’s up-coming ski trip. No better way to warm-up than a Shorty warm-up, incorporating arms, legs, core, and yoga!

    S   SSH x 17 IC. Everything will be 17 reps today, in honor of closing out 2017
    N   Nipple scrapers x 17 IC: high plank, under the fence, back under to starting position
    O   Oblique planks, 30 seconds left arm, 30 seconds right arm
    W  Imperial Walkers x 17 IC
    F   Floyd Mayweathers x 17 IC
    L   Lunges x 17 IC, alternating legs
    A   Alternating Shoulder Taps x 17 IC
    K   Knee Tucks: Squat jumps (tucking the knees) x 17 OYO
    E   BurpEEs, 10 OYO. (Originally Shorty did Eleven’s here, but YHC modified for time)

    Kim Chi arrives! After getting stood up at Troubled Waters, Kim Chi high-tailed it to the Mothership. I think it took him 12 minutes, obeying all speed limits and traffic laws, of course.

    Exercise #9: Frac Dora

    Dora 1-2-3 is an F3 staple. Frac Sac modified Dora 1-2-3 to make the runner work harder. Split into pairs, and each pair completes 100 Merkins, 200 LBC’s, and 300 squats. Each man runs across the Great Lawn and completes:
    Round 1: 5 Burpees
    Round 2: 10 Imperial Walkers
    Round 3: 15 Monkey Humpers
    Round 4: 20 Squats
    Frac Sac made each man run AROUND the Great Lawn and stop in the corners for the above exercises. YHC modified to run ACROSS the Great Lawn for time.

    Exercise #8: Plank-o-rama

    We moseyed over to NOMA and stopped by the train tracks. Rudy is legendary for his ability to hold a plank for an eternity, and torture the rest of the PAX. On one particular Saturday in 2017, during his many trips to OKC, he dedicated a Plank-o-rama to the 5 civilized Indian Tribes of Oklahoma, each representing one point on the 5-point star on the Oklahoma State flag. We did the same today. (Sadly, Rudy had not yet joined us at this point, so he will only read about the glory.) Plank-o-rama with no recovery in-between:

    Tribe 1: Chickasaw Peter Parkers x 17 IC
    Tribe 2: Chocktaw Parker Peters x 17 IC
    Tribe 3: Creek Plank Jacks x 17 IC
    Tribe 4: Seminole Floyd Mayweathers x 17 IC
    Tribe 5: Cherokee Shoulder Taps x 17 IC

    Exercise #7: Tree BLIMPS

    After only 3 exercises, we were 30 minutes into our beat-down! Time to pick up the pace! We strolled over to the tree line on Lelong Drive in front of NOMA. “Not running the Trees…” murmured Kim Chi. Something like that! Tree BLIMPS have always been a favorite of mine. I have seen Yankee, Hawg, and Rudy lead these, so they get the credit.

    5 Burpees, run to the next tree
    10 Lunges each leg, run to the next tree
    15 Imperial Walkers, run to the next tree
    20 Merkins, run to the next tree
    25 Plank Jacks, run to the next tree
    30 Squats, run to the next tree

    Exercise #6: Animals on Parade

    Also an exercise used by many, Animals on Parade have been lead by Mr. Awesome and Shorty on Saturdays in 2017. However, Shorty wanted no credit for it today… Animal walk to the next tree, heading back towards NOMA.

    Bear Crawl to the next tree
    Crab Walk to the next tree
    Duck Walk to the next tree
    Frog Jump to the next tree
    Human Walk to the next tree

    Exercise #5: Merkin Ladder

    After a water break, we moseyed to the steps in front of NOMA. The Merkin Ladder is a real crowd-pleaser, and has been lead by Frac Sac and Da Parish. We performed a Merkin Ladder up the steps in front of NOMA.
    Step 1: 1 Merkin, Step 2: 2 Merkins, Step 3: 3 Merkins, all the way to the top.

    Exercise #4: Foundry Circuit

    Another staple of any City Park beat-down, the Foundry Circuit is good to incorporate upper body, lower body, core, and kill time. We decided to give credit for this one to Amnesty. After all, Da Parish informed me that Amnesty Q’ed the most work-outs in 2017! Way to Lead, Amnesty!!!

    We moseyed to the Baby Foundry, aka the Refinery, for this one. Four stations. Running short on time now, we only completed 1 round.
    10 Pull-Ups (for Amnesty) had the count
    Body Dips
    Hanging Knee Ups
    Step Ups

    Exercise #3: Calf Raises

    Always a favorite of Jingle Vader. JV can do calf raises until the cows come home. I guess that’s what gives him his shapely legs… We moseyed to the back gates of Tad Gormley field and each grabbed some iron for calf raises:
    Standard calf raises x 17 IC
    Toes-out calf raises x 17 IC
    Toes-in calf raises x 17 IC

    Exercise #2: The Hotel Trifecta, aka the Suck-It, aka the Suck-A$$

    We moseyed back to the Great Lawn for this exercise, introduced by Tool in early December. Tool found this exercise in Men’s Health, where it was suggested this exercise may be good to perform in one’s hotel room while traveling. After completing this exercise a few weeks ago, the ensuing mumble chatter suggested we should change the name to the Suck-It, or maybe the Suck-A$$. Back then, we completed three 3-minute rounds. Today YHC modified to 1 round for time.

    3 minutes: 6 SSH, 6 squat jumps, 6 Merkins
    Complete as many rounds as possible, OYO, in 3 minutes. Shout out number as each round is completed.
    Triple Shift won with 9.5 rounds. Not an easy task, I remind you. RESPECT!

    Rudy! Rudy! Rudy! Rudy strolled up after his run to join the COT. Little did he know, he arrived just in time for the #1 work-out of 2017!

    And, drum roll please…
    the #1 exercise of 2017…

    Exercise #1: Tabata!

    Nothing sharpens Iron like the Tabata. 20 seconds as hard as you can push, 10 second rest. This one always kick my butt. I credit Amnesty and Hawg with the Tabata. Both have beat me down with this.
    Round 1: Jump Squats
    Round 2: High Knees
    Round 3: Jump Lunges
    Round 4: Merkins
    Round 5: Super Mans
    Round 6: Dips
    Round 7: Side Lunges Left
    Round 8: Side Lunges Right
    Round 9: V-Ups
    Round 10: Rest

    That completed the Top 10 of 2017. We moseyed back to the flag for the COT.

    Count 0ff, Name-o-rama, announcements, and special intentions. Remember the North Shore 10K in January, and don’t forget to wear you tank-top! Safe wishes to all travelers and party-goers on New Year’s Eve. Be strong in sticking to New Year’s resolutions. Shorty will be a Daddy in 2 weeks! Wish him luck, but he won’t need it. He’ll be a great dad.

    Thank you for letting me lead. This one was fun to plan, and a fun review of the last year. F3 has helped me to have a great 2017. I appreciate all of you for the friendship, comaraderie, and pushing me to be a better man. Happy New Year!

  • A-Wash at the Gipper

    There’s been a slew of cold and rainy days here on the Northshore, and while YHC can’t attest to PAX attendance earlier in the week, I can say it was no surprise finding the usual gang ready to go at The Gipper (minus Maverick, that is, who materialized immediately after the warm-up).

    Warm Up: Good Mornings, IW’s, Seal Jacks, Windmills, SSH, Butt Kicks, High Knees, all IC, either 15x or 20x.  Followed by 20 Merks, OYO.

    The rain wasn’t coming down hard, per se, but there was enough of it to make YHC shuffle things around a bit.  We moseyed to the covered parking garage for a set of suicides.  Looooong suicides.  Rest was a set of Peter Parkers, 20x, IC.  Another set of long suicides.  Parker Peters, 20x IC.  Then Burpee Dans across the length of the garage, to finish with a set of slow squat jumps, 20x IC.  Rain had slowed to a light mist by this point, so….

    Mosey to the back of the justice center and partner up for The W.A.S.H: Partner 1 runs the length of the lot, up the stairs, around the ramp and back, while Partner 2 starts what would be a cumulative set of: Werkins (50x), American Hammers (100x), Step Ups (150x), Hip Thrusts / Wife Pleasers (200x).  Because these are above average men (ah-hem, Tanked Up), we had to adjust and make it a cumulative set of 100x Werkins, so the other partner could get his in and wouldn’t miss out on the fun.

    Back to the flag for a Burp n’ Merk, ascending to 10 merkins.  Quickly down for an abbreviated Hurricane Hoedown (Tropical Depression?) which we’ll tackle again some other day.  Countdown, nameorama, and Einstein prayed us out.  Thanks men!

  • Unusual conditions with the usual F3 Brothers at the Scramble!!

    QIC arrived on this cold and wet Gloom at the Scramble to the usual Thursday crew awaiting at the AO. After some brief chatter we jumped into the warmup.

    20SSH IC, 10 Merkin plank twist, 20WM IC Staggered Merkins 5 each side, 20BK IC T-Merkin (possible new military push-up), 20GM IC 20 Regular Merkins IC.

    The thang

    3.2 on the standard route with some nice chatter about Santa 🎅 and the joy he brought to some little ones..

    Returned with 6 min and hit the pavement for some wet Mary. 20 LBCs IC, 20FK IC, 20 Left crunch IC, 20 Right crunch IC, 20FC IC, 20LBCs IC and closed with Putin’s or American Hammers 20 IC.

    Much appreciation to the Pelican and Waterpic for posting on such an unusual Gloom, but usual  F3 brothers always post in unusual conditions…👍👊

    count off, announcements, COT

    QIC closed in prayer!!

    Thanks again for the opportunity to lead.

  • Wait is that who I think it is….?

    So, on a cold, wet Wednesday morning YHC was ready for his second Q.  Wondering how many pax would be up for a beat-down in this Post-Christmas, chilly weather, you can imagine my astonishment when a surprise guest decided to join us fresh off his Respect Q.  None other than Triple Shift!  It’s been three long years (by his count) since he joined his brothers Uptown.  Welcome, my friend, welcome.  Five more pax joined for a respectable 7-man group including a FNG.  After pleasantries all around and standard disclaimer, we moseyed to grassy space for:

    Warm-Up

    • SSH X 20 IC
    • Arm circles Forward X 20 IC
    • Arm circles Reverse X 20 IC (Yes, I get it, 3,2,1 not 1,2,3)
    • IW X 20 IC

    Moseyed to Levee for Thang 1

    • 11’s alternating Burpees at the bottom with Squat Jumps at the top. With an extra run up to the top for Seaman who “mis-heard” that we were starting with 1 Burpee at the bottom. Nice try Seaman, nice try

    Moseyed to Pull-Up Bars for 1 round of Thang 2

    • Station 1 Catalina Wine-Mixers X 15 (Timer/Count)
    • Station 2 Pull-Ups AMRAP (Please hurry Catalina Wine-Mixer group)
    • Station 3 Alternating Lunges AMRAP

    Indian Run to Shelter for Thang 3

    • Grab some wall pax for Jack Webb X 10 with air presses in peoples chair OYO
    • RL Power Ups X 15 IC
    • LL Power Ups X 15 IC
    • Dips X 15 IC

    Stay for some Mary

    • 10 each side Nolan Ryans OYO
    • Flutter Kicks X 15 IC
    • 10 each side Side-Plank Pendulums OYO
    • Hello Dolly X 15 IC
    • 10 4-Point Plan OYO

    Mosey to where Flag used to be for Count-off, Name-o-rama (FNG was duly anointed as Monument as he went to school at Washington and Lee or as one pax pointed out Washington and _____ as Lee has been duly removed), announcements, intentions and prayer.  Feeling blessed to be part of this group.  Thanks to all who came out in challenging conditions.

  • It’s Cold, Wet, and I Didn’t Sign Up for This!

    The Foundry is one of F3 NOLA’s most underrated AO’s.   The perfect mix of strength & cardio makes for an ideal hump day beat down.  Not to mention that there is never an empty QIC on the schedule because whether you like it or not, someone will sign you up.  Today was such a day.

    “Let’s mosey to the track”  *mumblechatter “WHERE’S THE DISCLAIMER!?!”

    Disclaimer

    W/U – IC

    • SSH x 30
    • IW x 30
    • AC x 15 F&B
    • MC x 30

    The Thang

    • B.L.I.M.P.S
      • 10 Burpees in the javelin area
      • 20 Lunges (each leg) in the entrance corner
      • 30 Imperial Squat Walkers in the Falcon Field Corner
      • 40 Merkins in the exit corner
      • 50 Squats in the City Park office corner
    • Planking Counterama to 100
    • Rinse & Repeat
    • Mosey to the Foundry

    YHC asked the PAX “who can do 10 pull-ups?”  Amnesty boastfully answered that he could, thus he became the count.

    • Do the max pull-ups you can while the count does 10.
    • Repeat while the count does 8.

    Due to the wet, cold ground YHC utilized the actual Gym area near the Foundry for some Mary.

    • WWII Sit Ups IC x 10
    • American Hammer IC x 12
    • Flutter Kicks IC x 15
    • Hello Dolly IC x 20

    Back to the VF for Counterama, Namerama, & COT

    Announcements

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