F3 New Orleans

Category: Backblasts

  • We lost one

    Nine PAX including one FNG (friend of Chiquita, name & age unknown) showed up for a classic beat-down in the wet gloom of Audubon.

    No luck finding dry land as we circled up between the row of lights:

    SSH x20, Plank Jacks x20, Elbow Plank Jacks x20

    IW x20, Parker Peters x20, Elbow Parker Peters x20

    Hillbillies x20, Peter Parkers x20, Elbow Peter Parkers x20

    Goofballs x20, Mountain Climbers x20, Elbow Mountain Climbers x20

    After enough elbow fun in the mud, we moseyed to the track for an Indian Run.

    Stopping past the row bars on a somewhat dry patch for another circle:

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Left Leg – one circle around

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Right Leg – one circle around

    Back to the track for another Indian Run to the Pavilion.

    The QIC diligently instructed the FNG to modify the route  if needed.  Unfortunately the FNG chose a new path directly to his car  and sped out of Audubon the wrong way.

    On to the benches:

    BSLL x15, LLSU x15, Dips x15, Decline Parker Peters x10, Derkins x5

    BSLR x15, RLSU x15, Dips x15, Decline Peter Parker x10, Derkins x5

    Circle for Mary:

    RT x15, Flutter Kicks x15, RT x15, Hello Dollys x15, RT x15, Real Freddie x15

    Mosey back by the flag:

    Catalina Wine Mixers x10, Plank-o-rama the MI for 20 sec

    Count off, Name-o-rama (sans AWOL) and a quick prayer

    Good start to the week…Thanks

     

  • Pub Crawl, F3 Style

    It was a rainy morning at the marsh and one of the nice things about that particular AO is that the large covered basketball court provides ample shelter for a beatdown with no need to get wet.  But where’s the fun in that?  Any man willing to show up at 5am in the rain is prepared for pretty much anything, and getting wet is likely the least of his concern.  But before venturing out, we’d start off with a warmorama under the cozy confines of the court: Good Mornings, IW’s, Windmills, Seal Jacks, SSH’s, Butt Kicks, High Knees, all IC, at or around 20x.

    The Thang:

    What better way to start the morning than with a 6 pack?  Similar in count to a set of 11’s, but starting with 5 merkins and 1 pull-up, and finishing at 1 merkin and 5 pull-ups.  Then a mosey in the rain to…

    Old Rail Brewery for a Pub Crawl: The Pax lines up along the parking curb, bear crawls through a small, refreshing reservoir in the middle of the lot to reach the opposing curb and perform 1 derkin, with feet propped up along curb.  Bear crawl back, 2 derkins.  Repeat, all the way to 13 derkins.

    Slow mosey over to the trailhead stairs and partner up: P1 runs half the corridor, up the stairs and back, while P2 does squats.  Again, with merkins, monkey jumpers, squat jumps.  Repeat, adding calf raises to the mix.

    Mosey back to the marsh for one last 6 pack before shutting this crawl down with a mary of 50 LBC’s, IC.  As The Manny noted, this was definitely the worst pub crawl any of us had been to.  But no one splashed merlot, and we hobbled away a bit stronger and with our dignity in tact.

    On a side note, this run in the rain reminded YHC that I neglected my backblast duties after our 10k in the sleet two Friday’s ago at the Cove (12/8/17).   It’s was borderline freezing, with a mix of rain, sleet, and hail – just another instance of the indomitable spirit of the Northshore Pax (Bushwacker and Pelican, I’m looking at you) that should be noted for posterity.

  • When Cold, Do Burpees

    Due to some excuse involving something, Walleye asked if YHC would give up his prime pre-New Years Eve Beat Down and take today’s Q instead. Being the team player, YHC said “sure thing!” Besides, YHC isn’t sure if he will be in NOLA for that pre New years Eve Hoe Down. Look at that, it all works out in the end.
    It was good to be back at the Mothership, having visited the Highland Park AO the week before. No snow on the ground, but still cold. It was 0630 and 9 Pax joined YHC to better themselves, making 10 Pax at the Shovel Flag brought by Kimchi. Speaking of Shovel Flags…….have you seen what the Northshore did? We gotta step it up! Tool, I’m stopping off at the store in the near future and we’re gonna get busy! Anyways, it’s cold….
    YHC knew exactly what would warm the Pax up! But first, the Disclaimer…and then

    Mosey to the Great Lawn
    Arm Circles IC x 10 back and 10 forward
    SSH x 5….followed by
    10 Burpees OYO (YHC heard cheers of joy, that’s the story so chosen and shall be told as such)
    SSH x 5
    9 Burpees OYO
    SSH x 5
    8 Burpees OYO
    You get the idea….7, 6, 5, 4, 3, 2…..followed by a twist
    SSH x 5
    10 Burpees OYO (The Pax is now warm and happy!)

    Mosey toward NOMA
    Circle up on the lawn near the tracks for
    Ring of Fire #1
    All Pax get in low plank and each Pax takes turns completing 5 merkins and then getting back into plank position.
    Ring of Fire #2
    Bear crawl around the circle clockwise. Get back into the low plank position. Each Pax completes 1 Burpee, then returns to plank. The Pax did 5 full revolutions. It was interesting going from plank to burpee then back to plank.

    Mosey to the walking path around the lake near NOMA for the Bataan Death March!
    Indian run around the lake with the last man dropping off for 5 Burpees, then running to the front of the line. The Pax did 1 full lap, with each Pax getting in 1 set of burpees.

    Mosey to the fountain for:
    Channing Tatums IC x 20
    Derkins x 10 IC (4 count)
    Tatum Channings IC x 20
    Irkins x 10 IC (4 count)

    Mosey to the tree line near NOMA.
    At the first Tree…..Sudden Change! 10 Burpees OYO
    Bear Crawl to tree #2, then Copperhead squats IC x 10 (very slow count to get the Pax into a deep squat)
    Lunge walk to tree #3, then catalina wine mixer IC x 10
    Bear crawl to tree #4, then Bobby Hurley IC x 10
    Lunge walk to tree #5, then merkin IC x 10 (4 count)
    Bear crawl to tree #6, then squats x 10 (4 count)
    Sprint back to tree #1.

    Indian Run to the Tool Wall for:
    Calf raises IC x 30
    Monkey Humpers IC x 30

    Mosey back to the Great Lawn for:
    Mary, All IC
    LBC x 30
    Hello Dolly x 20
    Tin Snips x 20
    Flutterkicks x 20

    One minute left, what to do? Burpees! 10 Burpees OYO.

    Mosey back to the flag.

    COT
    Count off, Nam-o-rama, announcements, intentions, followed by a closing prayer.

    Naked man Moleskin
    Congrats to Kimchi on the latest 2.0 in the oven.
    There were no Pax over 49, or under 33 at the Mothership today. No Respect, No Hate!
    F3 Christmas Party next Tuesday at Urban South. Start time was debated this morning, 1830 or 1900. Check your email to be sure, or watch for announcement on Group Me. Either way, find a way to get there, and bring a toy for Operation Sweet Tooth! M’s and 2.0’s are welcomed.
    Da Parish has a Christmas Ornament Exchange Party going on today. Hit him up for details.
    Baby Face is going to do 1000 Burpees for Charity! Watch for ways to donate. YHC demands video evidence!
    Next Mothership is Triple Shift’s Respect Q! You don’t want to miss that one!
    Great Coffeteria with Kimchi, Triple Shift and Mahatma. Kimchi had to rub in the Army-Navy game from last week.
    Do what you can to support the Baton Rouge F3 launch. Clown cars head up Saturday, so jump on one!

    10 Happy Pax after all we did, including 94 Burpees. If YHC had been counting, we would have done 6 more!

    Thanks for joining me today, and for allowing me to be a part of F3.

    SYITG

  • Do as I do not as I say

    17 PAX with 3 exchange students joined the GLOOM for a beatdown on Wolfpack Mtn.  I’m still taking abuse for email sent regarding RAIN OR SHINE.  I was sick – I swear!?

    It was a rainy 48 degree chilly gloom at the MTN.  Welcome to Nescafe from Chapel Hill, and Draino from Winston Salem.

    Anyway – that 7 day vacation is over and I am back and ready for action.  Still a little sick but it won’t keep me down.

    We went straight to the MTN   – at the base we circled up for x 20 SSH, x 20 Imp Walkers, x 20 Mtn Climbers, x 20 Peter Parkers

    Then we went up the Stairs to the top.  Taking 2 steps at a time.  At the top we did — x 20 fire hyrants, x 20 cross fit merks, x 20 lbcs, x 20 low country crab  (BLIMPS while you wait for the 6)

    Then we ran a lap – down the stairs outside to the other stairwell and met on the 6th floor by the stairs again.  Here we did x 10 Hip Dips each side, x 20 russian twist, x 20 jlo/pickle pounders  x 20 donkey kicks  (BLIMPS while you wait for the 6)

    Then we did the same lap and met on the 5th floor.    We did another cycle of exercises — 10 burpees oyo, in cadence x 20 lbt  x 20 flutter x 20 plank jacks

    Then we moseyed down to the benches.  At the benches we did x 20 left leg step ups, 12 irk-ens oyo, x 20 right leg step ups, 12 dirkens oyo, x 20 Dips, 12 left leg power ups oyo, x 20 dips , 12 right leg power ups oyo.

    From there we moseyed back to the FLAG.  Got to the FLAG 2 min early so we did 10 NOLAN RYANS each side and then did a mission impossible for 20 secs.

    Always a pleasure to lead.  Glad to be back in the gloom!

    RY

     

     

  • RED STICK to a Tyson Fight

    7 PAX Gathered in the gloom for a BR beatdown.  Beatdown #2 to be exact.  The goal of the beatdown was more why we do things the way we do them – and how to do them.

    Jingle Vader of course represented NOLA proud with his SOGO attire in the 44 degree gloom.

    We circled up for a quick chat – I explain how to modify if necessary, and I explain the pearls on a string concept.

    Then we ran to the cool compass in the middle of the park.  There is a cool echo effect for cadence counting.

    Here we did SSH x 15, IMP Walker squats x 15, Mtn Climbers x 15, Merks x 15

    Then we moseyed to the covered picnic tables.  Here we talked about creating workouts where no man gets left behind but also keeping the most fit guys engaged.  We did the RED HOT CHILI PEPPER.

    Left leg, Right left, irk-merks, dirk-merks.  Starting at 20 – legs descending to 16 12 8 4    Merks we did 10-8-6-4-2

    After a recovery we sprinted 70% across the field to the pull up bars.  Here we attempted to do PIMPS.  With the low numbers it was a little awkward but we got through it.  Noticed a group of 3 men training on the baseball field below – made a mental note to go and engage them but  they were gone when we finished.   P = pull ups,  I = imperial walkers M= merks   P = plank jacks and S = squats     5 pull ups was the count – then rotate.

    A short mosey over to the field.  At the football field we did…

    3 rounds with Tyson.  We would normally do 5 or more but keeping time in mind we did 3.

    Run 35 yards, 5 burpees, run 35 yards the rest of the field – 5 burpees, come back to mid-field 5 burpees, then back to the starting “endzone” 5 burpees.  A total of 20 burpees for round one.  Round 2 we did 10 line jumps, Round 3 we did 15 little baby crunches.   Called time on this at this point.

    Jingle Vader circled us up for some 6min of Mary.   We did Russian Twist x 20, Flutter x 20, Rosalita x 20, LB-twist x 20.

    We also did Superman to Boat and Y, T and W x 25.

    Then to close it out – we made every PAX practice his cadence with an exercise.

    First up was Scales x 10 LBC,  Banjo with the Hindu Squat, Worms with regular Squats, Mega-dad with Forward arm circles, and Cherry Picker with backwards arm circles. (2 variations).

    All did a good job practicing the….1.) Next exercise is …. 2.)  Starting position…move  and 3.)  In cadence …exercise.

    Closed with a ball of man.  Hoped for a successful launch of F3 Red Stick, prayed for several intentions with a focus on being better male role models for our personal communities.

    FNG – Mega – dad’s name is Dave Mustaine.  Lead singer of Megadeath’s name.  He has 4 kids so we mashed those references together for Mega-Dad.

    Cherry Picker is from the cherry region of Michigan.

    Welcome to the PAX!

    It is always a pleasure to lead.

     

     

  • Santa Claus is Coming to Town – so give it your best

    14 pax posted for our lightly-themed, give-it-your-best beatdown on this cold morning.

    We kicked off with 10 burpees… and then 9 burpees… and then we changed gears for a traditional warmup.

    20 side straddle hops IC

    20 (or so) imperial walkers IC

    15 forward arm circles then reverse and repeat IC

    back to burpees for  a set of 8 and then 7,  From this point forward any time we heard “sudden change” we stopped where we were and did 10 burpees.

    Mosey eastward along the lake front to a section of trees in a row.  I heard recently about a new challenge going around. Not sure that it will get as big as the ice bucket challenge did, but figured we should practice just in case.  It is the bear crawl challenge.   I’m not even sure how the challenge goes, but I’m sure it involves a lot of bear crawling, so we did a long bear crawl from tree to tree as a group.  Maybe 80-100 yards.

    Mosey eastward.

    Sudden change.

    Mosey eastward for a COP of Mucho Chesto.

    Mosey to a pavilion near the marina for a round of freak-nasties (how do you spell that?), step-ups, and box jumps.

    Mosey to a hidden playground and split into groups in 4 stations.  1) pull ups (10x), 2) LBCs (30x), 3) American Hammers (30x), 4) Flutter kicks (30x).  Rotate until all pax have done everything.

    Mosey back to the flag area with a couple of sudden changes on the way.

    Regroup near the flag for a holiday variant of what is usually Roxanne.  I passed the Q over to the Boss for a 4 minutes and 18 second Santa Claus is Coming to Town (his version if the best I’ve heard).  Every time we heard “he” we did 2 shoulder taps, on “Santa” we did a merkin, and on “Town” we did a plank jack.  It starts off slow, but really picks up at the end.

    Finish up with a round of LBCs, flutter kicks… and then a final 10 burpees.  This brought us to 90 total.  Next time we’ll get 100.

    In addition to various motivational quotes throughout the beatdown (maybe they were cheesy, but they helped me keep pushing on) we finished with some words said to be attributed to Mother Teresa : http://prayerfoundation.org/mother_teresa_do_it_anyway.htm

    Here’s the beautiful sunrise we finished up to:

    Proud to be able to workout with these Pax who have pushed me to do more pushups, burpees (sp?), crunches, and many other crazy exercises that I never would have done without you over the last few years.  Thanks for the motivation and inspiration to never quit and to keep getting better.

     

     

     

     

     

     

  • Can’t Argue With the Math

    “Perfection is not attainable, but if we chase perfection we can catch excellence.”

    -Vince Lombardi

    No man with an F3 moniker is below average because we define our average by the company we keep. But it can be especially lifting to the spirit of motivation and self-accomplishment to be considered by your peers to be above-average. As humans, the one thing we all strive for is consistency – in our work, in our ethics, in anything we deem positive in our lives. At Captain’s Cove, as we strive for the consistency in maintaining and improving our fitness, we get that much closer to excellence in fraternity and friendship. EiEi has a magical way with words and perspective that can truly open your eyes to how things are supposed to be. Captain Sparkles is a source of drive, compassion, and leadership that his every action displays like a neon sign. Shooter, by his very nature, is a best friend to everyone he meets (fatherly flaws and all;). Yet as we chase perfection, we are lapped by The Mick and Round-Up and their running crew with their 8 minute miles. We see that there are levels beyond above average and so the chase is never ending. Thanks to Shooter for pushing YHC above his average, to “Mr. Above Average” himself for pushing hard despite feeling less than optimal (and praying us IN), and to Ei for reminding us that we just can’t argue with the math!

  • Woe to him that falls alone

    Ecclesiastes 4:9-10

    Two are better than one because they have a good reward for their toil.  For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

     

    When YHC woke up to rain, wind and 40-degree weather, I was hoping that no one would show up at my scheduled Uptowner Q.  As I pulled up into the parking area, no one was in sight, no flag was visible and I was about to pull away but I had to make a visible sweep of the AO to make sure no one was there.  As I approached the traditional location, I saw a faint lone figure standing in the rain.  It was Hawgcycle!  He didn’t want to come out either but we made the best of it.  We grabbed our big rocks and headed over to the picnic shelter by the dog park.

    WARMUP

    30 x SSH IC, 25 Copperhead Squats, 20 x Mountain climbers IC, 20 Arm Circles / 10 front and 10 back

     

    THE THANG

    Lieutenant Dan Burpees  – One burpee with rock followed by an overhead shoulder press with the rock then lunge forward 4 steps.  Two burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps.   Three burpees with rock with an overhead shoulder press with the rock after each burpee then lunge forward 4 steps and proceed all the way up to 10.

    Legs – 30 Coppperhead Squats with rock, 10 x IC Straight leg deadlift with rock and some other leg exercises but I’ve forgotten them after a week delay in writing this back blast.

    Core Cliffhanger (Triple Shift Special) – We’ll I finally got around to using the picnic table to focus on the extension of the core (i.e. low back exercises) while making it a partner exercise.  PAX one is lying face down on a picnic table with his torso and core off the table and only his hip and legs are on the table.  PAX 2 is lying on his back at the other end of the picnic table and will hold PAX one’s legs so they don’t fall off the table and his legs are holding 6 inches off the picnic table.  PAX one performs a set number of back extensions with his arms folded at the chest and PAX two can either hold their legs up 6 inches, do a flutter kick, Hello Dolly, Rosalitas, you get the idea.

    We perform the Core Cliffhanger and did 10 back extensions then flapjacked, 15 back extensions, and closed it out with another 15 back extensions.

    Time is running out and the weather sucks.  Finish off with 50 merkins.

    COT

    Countoff, Namerama, and prayers of thankfulness to God and thankfulness to my F3 brother who held me accountable that day and always keeps pushing me to be my best!

     

     

  • Captain’s Cameo

    After a brief cameo by blossoming film star, Captain Sparkles, the PAX circled up under the other shooting stars for a quick warmup:

    • 20 SSH IC
    • 20 butt kicks IC
    • 20 high knees IC
    • 1 set of 7s (Burpees and Pull-ups)

    The Thang – 5K

    5 minutes of Mary:

    • 20 LBCs IC
    • 20 Freddie Mercuries IC
    • 20 Flutter kicks IC
    • 3 one-minute planks (front, right, left)

    Thanks to Shooter for praying us out. Let’s all pray for our man Burgundy and his ankle.  Thanks for a great run, gentlemen.

  • Bring on the bowl games!

    We were joined on this cool December morning by Jiffy, returning from F3 Birmingham. Sad but true, Jiffy is a fan of the Crimson Tide. So, much of the work out was spent discussing upcoming bowl games, the college football play-offs, who deserved to be there, and who would win. Wisely, YHC did not bring up Notre Dame. Too much pain, as usual. The usual disclaimer and off we go.

     

     

    View image on Twitter

     

    We started by jogging to the track.
    Warm-Up COP:
    SSH x 20 IC
    Plank Jacks x 20 IC
    Imperial Walkers x 20 IC
    Mountain Climbers x 20 IC

    The we ran a lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.
    During this lap, Jiffy commented that he should thank LSU for getting Alabama into the college football play-offs. Da Parish commented that most LSU fans probably don’t see it that way.

    COP #2:
    Merkins x 10 IC
    Wide Merkins x 10 IC
    Diamond Merkins x 10 IC
    Cross Fit Merkins x 10 IC

    Another lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.

    COP #3:
    Low slow squats x 20 IC
    Lunges x 20 IC
    Tree Huggers for 20 count

    Another lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.

    Next, mosey to the baby Foundry for some circuit training:
    5 stations for 5 men, 2 rounds
    Pull-Ups
    Body Rows
    Hanging Knee Ups
    Step Ups
    10 WWII Sit Ups was the count

    Mosey back to the flag for 4 minutes of Mary:
    Scissor kicks x 20 IC
    Dying cockroach x 20 IC
    LBT’s (Little Baby Twists) x 20 IC
    Canoes (aka Crunchy Frogs) x 10 IC

    Jog back to the flag for the finish (apologies for being 2 minutes late). Count off, Name-o-tama, announcements, and a prayer. Good luck to all teams in the bowl games. Especially the Irish. Here’s to a Music City Bowl finish, not a Sugar Bowl finish, if you know what I mean… Thanks for letting me lead.