F3 New Orleans

Category: Backblasts

  • Forgive me father for The World has Fartsacked! But Uptown carries on!

    The sea was angry that day, my friends, like an old man trying to send back soup in a deli! I got about fifty feet out and suddenly, the great Pax appeared before me. I tell ya, they were over 15 if not a dozen. As if sensing my presence, they let out a great bellow. I said, “Where’s Yankee?” With great harrumph we all let out a grand chuckle and many disparities of Yankee all cuddled in his warm bed dreaming of Elsa on the mountain top doing Burpees!

    We moseyed around the lot to quite a glade on some nice grass.

    • 25 SSH, Forward Arm Circles x 15, Reverse Arm Circles x15, into a classic Duey Peter Parkers x 15 followed by the Russian Twist x 20.

    Moseyed slowly to the pull up bars,

    Four groups 4x4x4x3..eventually Fredo found us to make it 4x4x4x4 (Where’s Yankee? Oh yea in the sack!)

    • The count was 5 Pull Ups, with 5 Mericans between every pull up
    • Rest of the Pax did Imperial Walkers, Plank Jacks, and Lunges

    Over the greens and through the course to a Quick circle of fire 5 & 10 Mericans and back on the trail through the ducks and puddles to the Row Bars.

    Count was 20 Rows while Pax did Hillbilles, LBCs, and more Lunges.

    As the rain began to pour in buckets we moved on to the shelter and drive jazzercise back their Lexuses to remember.

    We did RLSU, Decline Mericans, Other Leg Step Ups, Dips, RLPU, Incline Mericans, and Other Leg Power Ups.

    Circled up for round of Mary with, Rosalita en Espanol, Pickle Pounders, LBTs, Jingle Vader led us through Doctor W.

    Quick mosey to the band stand where 1/2 pax did Mericans while the other half did the Nip Tuck Swimmer and around the band stand for a count of 5.

    Back to the area where a flag used to get placed.

  • Steely-Eyed High Impact Men…and Superman PJs

    Four steely-eyed High Impact Men, one in his Superman PJ bottoms (whose name shall not be mentioned although it rhymes with Tushwacker), joined YHC this morning at The Gipper.  T-claps to these men for conquering the fartsack on a rainy, cold and gloomy morning.  It was definitely sleeping weather at 0600.

    One of the great things about The Gipper AO is that it has several covered areas.  The PAX made full use of them this morning to stay relatively dry while exercising to bring the heat.

    Warmup on the Bandstand:

    SSH, IW, Merkins, Toe Touches, Torso Twists, Shoulder Circles, and OH Hand Claps, most IC 20x.

    Mosey to the Train Platform:

    Mobility and plyometric work for a steady 20 minutes or so, including skipping, bounding, caricoa, lunge walks, bounce extends, frog jumps, lateral/vertical jump combos, one legged hops as well as some accelerations/sprints.

    Mosey to The Gipper HQ:

    Four rounds of Merkin variations, squat/jump variations, and Good Morning variations, all IC 20x.

    Then some Mary to wrap things up:  over/under flutter kicks, jackknives, and of course Supermans, again all IC 20x.

    Countorama, nameorama, and a prayer of recognition for the gift of today and the opportunity to serve as a positive force in the world.

    Thanks for suffering with me in the Gloom this morning men.

    Moleskin:

    T claps to Moby who, at 67 years old, posted in the nasty weather despite a sore Achilles.  Unable to execute the mobility and plyometric exercises, Moby held a People’s Chair for what seemed like forever and otherwise kept himself moving.  Now that’s a steely-eyed High Impact Man for you.

  • 3 Years of Sharpening

    Today was the perfect day to celebrate my 3 year anniversary with F3.

    “Just as a blade may be polished to increase its ability to cut more cleanly, we may be polished by the support of another and more brightly reflect God’s love shining in our lives.”

    DISCLAIMER and let’s get to sharpening…

    Mosey to a nice grassy area for first COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mtn Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s  x 30 IC (fka Pickle Pounders)

    Let’s mosey to the Foundry with five stations, WW II situps is the timer:

    -Pullups

    -Deep Squats

    -Dips

    -Bulgarian Split Squats

    -WWII situps x 20

    After first cicuit, quick mosey across the field for 10 Burpees and rinse and repeat, twice.  After the third circuit, let’s mosey to the track for 1000m of Hades (as a group, run 400m, walk 100m, run 200m, walk 100m, run 100m, walk 100m=1000m).  Time for some Mary back at the SF:

    -LBC x 30 IC

    -Flutter Kicks x 20 IC

    Wife Pleasers x 30 IC (DUH!)

    Countoff, namerama, announcements, shoutouts, and a prayer.

    It’s been a great 3 years with many more to come.

    Remember, apparently you can sharpen iron in a soaking, cold rain…

     

  • Introduction of the 8-Count Rock Builder

    A pax of 8 showed up in the glow of the super moon for a RockCity beatdown.  YHC had earned a new toy from a recent trip to Troubled Waters and was excited to put it to use, along with a new 8-count exercise.  I gave the disclaimer, warning that things could get sloppy, and we were off to the Rock pile.

    Warm-up

    SSH x 31 (IC); Imperial Walkers x 31 (IC); J-Lo’s x 15 (IC); Abe Vigodas x 10 (IC); Good Mornings x 10 (IC)

    The Thang

    Mosey to the open field to bask in the moonlight.  We started with an introduction to the 8-count Rock builder, which is a curl, squat, curl, press.  We did 10.  Then I started rolling the COP randomizer given to me by the Troubled Waters krewe.  We did 15 burpees (OYO), 15 Calf Raises (IC con roca), 10 lunges (IC alternating legs con roca), 15 squats (IC con roca), 15 burpees (OYO)

    We then moseyed to the hill.  There were cheers of excitement from the pax.  Since I am leaving for Vegas in the morning, I had the number 21 in mind.  We did 21s. (a modified version of 11s).  1 eight-count rock builder on the far side of the hill and 20 bench presses on the near side, carrying the rock over and back.  Next iteration is 2 eight-count rock builders and 19 bench presses, etc.etc. and so forth until you reach 10 eight-count rock builders and 11 bench presses.  Do as many bench press reps as you can until the 6 arrives.

    We headed back to the moon bathed t-ball fields for Boss Keane’s Rock Pile – 3 reps.  Where y’at Amnesty.

    Return the rocks and mosey back to the VSF for COT.

    Moleskin

    • I got $50 that says there is a shovel flag in JVs trunk.
    • Speaking of JV – 43 lb rock today.  Day-um.  Man not only posts more than anyone in New Orleans, he works out as hard as anyone else.
    • I heard Rudy and Tool commenting on the 8-count rock builder, but I didn’t hear what they said, most likely because I’ve trained myself not to listen to Rudy when I am Q.  I would suggest all future Qs do the same.  Anyway, post your comments and suggestions below Tool and Rudy.
    • Marlin thinks the Rock Builder is good for staving off dementia.  That’s not nothing.
    • Rev Sox is accelerating.  His consistency is paying off and he is in much better shape than he was 3 weeks ago.  So much so, that he is making comments to me about Greek present indicative verbs during the last iteration of 21.  That’s unacceptable.  I will make the workout harder next time.  All apologies.
    • Rudy is calling for all LSU fans to post at Rock City on New Year’s Day.  I assume you can figure out why.
    • T-claps to Woz for his post after completing the GoRuck Constellation over the weekend.  Apparently it was fun, but not as serious as desired when you are a GRT vet like Woz.  T-claps for doing it anyway.
    • Christmas Party at Urban South Dec. 19th at 7:00 PM.  Ms and 2.0s welcome.  Bring a gift for  Operation Sweet Tooth or have a gift shipped directly to Children’s Hospital via Amazon.  Here are instructions.  Children’s Wishlist

     

     

  • Troubled Obstacle Course

    https://photos.google.com/share/AF1QipPwZ0y9B0sfNdy23o68J8g67rVOZwtgINDYZkYIvHuauAual6aUtyfxSqX7b4CcQQ?key=S1FIQm1ZQXVZN3BWa1VxN0tWRTRNT2MybzlwaW5B

    The Goal is 4 rounds we fell short we.

    We will be back

    The goals is to complete a 5k plus 1,000 reps in under a hour

    adding a video that has all the details on rounds and Reps.

    Next time planing on swapping Bur-pee Broad Jumps for walking lunges

    Have a great week.  Go Get Some…

    https://youtu.be/Ma2hrWvvWjI

     

  • 2 perspectives are always better than 1!!

    The Milestone Marsh proved to provide the QIC with a new perspective on the seasonal decorating options that one should consider. After spending most of the day before decorating, I was definitely open to suggestions. Bushwacker informed the PAX that a strand on the left and the right of the facia can be left alone all year and becomes less noticeable by March. Simply find the cord and just plug in. The Pelican has adapted to modern technology with the laser dots that illuminate the entire house and the cyber Monday giant blowup Santa (7 foot I believe) his M purchased. Genius inventions to say the least, but even more genius is the man that utilizes the proper tools for the job…  Enough about decorating, let’s get down to what we showed up for at 0500..

    warmarama

    20 SSH IC

    20 WM IC

    30 BK IC

    30 MK IC

    20 GM IC

    20 IW IC

    the thang

    Began with descending Merkins and elbow plank. One man did 40 Merkins and then bear crawled as the remaining men held plank and once the first reached halfway across the court the other man began his series. Completed  in 40,30,20,10. Once complete we Moseyed a loop around 6 blocks and back to the Marsh. Began a series of suicides (hitting free throw, half, other free throw, baseline)  forward and back pedaling adding in a different excersise each time. First suicides, second add in SSH 10, third IW 10, fourth HB 10, fifth slow squats 10. Journeyed another loop around the 6 blocks and returned with Carioca each side and finished with an ascending Burpee suicides count 5,8,10,12 and 15.

    Appreciate Bushwacker and the Pelican for posting and allowing me to lead!!

    countarama, annoucarama, COT

    Thanks to Bushwacker for praying us out!!

     

  • Strangers in the Night

    That was the welcome Shooter gave upon seeing EiEi in the gloom this morning, before Ei turned to me and said, “There’s the title of your backblast.”

    And so it is.  It was a welcome sight to have Ei back, especially knowing that the elder Wacker would be showing for his first beatdown this morning and that YHC is particularly bad with nicknames.  And when Splice brought in another FNG, and Garfield rolled in with an additional THREE FNG’s, I knew it was just meant to be.  With all these new faces, YHC had no trouble remembering to give the disclaimer.

    Warm-Up: Seal Jacks, Windmills, Good Mornings, SSH, IW’s, High Knees, Peter Parkers, all 20x IC.  Finished with 20 Merkins, OYO.

    Mosey a bit eastward, and lined up along the sea wall for:

    Sprint to the road, lunge walk back to the sea wall. 3x.  Then some leg business: Calf Raises, Squat Jumps, Left and Right Leg Bulgarian Splits, and Monkey Humpers all 20x IC (or somewhere near that).  Another pair of sprints / lunges, then rinse and repeat with the legs.

    Mosey eastward again, stopping in a grassy patch for a COP:

    ATM’s: Shoulder Taps, 10 Slow Merkins, 10 Fast Merkins, repeat.  Head to the sea wall for some Knee-Ups (formerly incorrectly called ‘step-ups’ by YHC), right and left 10x IC.  Back to the circle for ATM’s, Round 2.  And then once more back to the sea wall, this time for Freak Nasties, 15x IC.

    Mosey onward, finally reaching the playground for a partner routine.  P1 hits all the three padded areas for designated exercises (20x LBCs, 20x Peter Parkers, 20x Plank Jacks) before returning to relieve P2, who’s been doing burpees for the duration.  Flapjack.  That’s Round 1.  Round 2 was much the same, replacing burpees with sit-ups.  Rainbow Unicorn was particularly impressive here – he was so fast it was just a blur of neon colors, and he and Tanked Up proved an unbeatable duo.

    Final COP on this fine morning was a round of Jack Webbs, finishing at 10 merkins to 40 air presses.

    Indian Run back to the flag for a short but sweet Mary (20x IC Crunchy Frogs and Freddie Mercs), before calling time.  Countdown, nameorama and naming of the FNGs, prayer, and coffee-time.  T-Claps to all the FNG’s who pushed through, and as always, thanks for letting me lead guys.  It’s an honor.

  • Running under the Stars ⭐️

    Then there was four, Captain Sparkles Running alone last Friday didn’t know what to expect. Back on track for some crazy Ivan training.
    Started off with Countarama COT Captain Sparkles leading off with a prayer. Then we were off. Beautiful run under the stars. Chitter chatter as always improving our lungs as we run and talk along the way to Sunset Point and back.
    Finished up seconds over the one hour mark.

  • Better To Roll In Hot Than Not Roll In At All

    Another fine Wednesday in City Park with F3 crew.  Nine men beat the fartsack and made their way to the shovel flag on Roosevelt Mall.  Ideal temp of low 60’s and pleasant conditions for a hump day beatdown.  YHC got word that a few guys would be running late so we altered the warmup.  Here’s what we did:

    Meander over to nearby neutral ground for pre-thang while we wait on those rolling in hot.

    • SSH x30
    • Hill Billies x30
    • Arm Circles x20
    • Windmills x10

    Mosey to the practice track and line up for:

    • Burpees x10, just to make sure everyone was awake
    • Bear Crawl from line to grass (approx 20-25yds), Crawl Bear Back
    • Lunge Walk there and back
    • Crab Walk there, Backwards Crab Walk back
    • Bear Crawl, Crawl Bear

    Long Mosey to The Foundry for a 5 station circuit:

    • Pull Ups
    • Squats
    • Body Rows
    • Crossfit Burpees x10 (Timer)
    • Rosalitas

    We knocked out three rounds of this with burpees reduced to x8 in last round.  Some good mumble chatter included a little Catholic league smack talk along with a random sandpaper joke courtesy of Bogey.

    Re-position and regroup for 3 new stations for two rounds of:

    • Hanging Knee Ups on monkey bars
    • Bench Dips
    • Flutter Kicks (Timer) x80(40R,40L) on round 1, x60 on round 2

    Some mumble chatter about getting close to going over on time so back to base we headed.  T-claps to Cowbell, Triple Shift, and Bogey for pushing hard on the final run.  Total distance on the running was approx 1.15 miles.  YHC’s shoulders and arms are sore as I type this so hopefully our stop at the Foundry was productive and built a little muscle.

    Announcements included the Troubled Waters obstacle course this Sat, Mothership this Sat, and a few upcoming races.  Closed out with COT and shout out to the sky Q.

    Tool

     

     

     

  • It’s the loneliest number since the number one

    Sure, two can be as bad as one… but it wasn’t today.  The Pelican and YHC had a great workout on this muggy November morning.

    Warmarama — 20X each IC:  SSHs, Merkins, High Knees, Merkins, Butt Kicks, Merkins

    The Thang — 5K

    Mary — 20X each IC:  LBCs, Right Side Crunch, Left Side Crunch, LBCs, Push-Throughs, LBCs

    10 Burpees OYO

    Holding Nothing Back — 2 Sprints across the parking lot and back

    We ended with a quick countarama, prayer of thanksgiving, and peace out.  Thanks, Pelican, for the great workout and fellowship.