F3 New Orleans

Category: Backblasts

  • Shaking off the rust

    It had been a while since YHC had paid his F3 dues, so it felt good to have the Q again.  Perfect weather and a great turnout with 20 pax.  After a quick disclaimer, we were off with a jog over to the fountain side of oak alley for warmup:

    • SSHx25
    • IWx25
    • Peter Parker x25
    • Plank Jacks x 25
    • LSSx25
    • Burpees x15 (OYO)

    Mosey over to the soccer goal for 4 corners, which went something like this:

    • Corner 1: 15 burpees, then sprint to…
    • Corner 2: 20 V-ups, then bear crawl to…
    • Corner 3: 25 lunge jumps, then sprint backwards to…
    • Corner 4: 30 mountain climbers, then climb across the soccer goal back to corner 1.

    This seemed to be a hit with the pax, so we did an impromptu round 2 with 5 less reps at each corner.  Unfortunately, this left us a bit short on time and YHC had to modify the rest of the workout.

    We next headed to the levee for “7s” with merkins and squat jumps, starting with 6 merkins at the bottom of the levee and 1 jump squat at the top.  Decrease/increase reps in increments of one until you’re doing 1 merkin at the bottom and 6 squat jumps at the top.

    We hurried over to the Audubon statute to wrap up with some Dora “1.5” .  We only had time for two groups of exercises: 100 dips and 150 hip slaps (on the concrete bollards).  Partner one began the exercise, while partner two ran around the neutral ground.  Continue to flapjack with partner until reps completed.

    Sprint back to the flag and close with the COT.

    -Mulligan

  • Ain’t no Mountain High Enough

     

    I’m not sure how that song got in my head but it was appropriate for today’s workout.  I had the honor of subbing for Rudy at Okwata as he progresses in his marathon training so this workout better be good.  As I arrived at the AO, I saw Nip Tuck and Shorty arrive and I knew that I had my work cut out for me.

     

    WARMUP

    Side straddle hop x 50 IC

    Hacky Sack x 20 IC

    Mummy Kicks x 10 IC

    Arm Circles x 10 IC (forward and reverse)

     

    THE THANG

    Mosey over to the levee portion at Canal Boulevard and Lakeshore Drive and I gave instructions that we would be doing Elevens.  1 reverse crunch and sprint to the top of the levee and then lunge walk down and do 10 – 8 count bodybuilders and then cross the levee 20 times until we get to 10 reverse crunches and 1 – 8 count bodybuilder.  Well, as I sprinted up the levee, a lunge walk down was a very long way.  I quickly modified the workout and gave instructions to just jog or walk down after the sprint.  Needless to say, this workout was brutal!!!  Not a lot of mumble chatter this morning.  As I finished up my last 8 count bodybuilder, I looked down and we had 2 minutes to get back to the virtual flag.  I gave instructions to cut it short and mosey on back so we would end on time. T-Claps to Nip / Tuck for finishing strong!

     

    CIRCLE OF TRUST

    Countoff, Namerarma and Special Intentions for Shorty as he takes on the role of a Dad, Two Yutes as he increases his family unit and for parents dealing with physical ailments for their children (Babyface’s friend’s child has a heart condition).  Thank you for letting me lead!

     

  • 8 is Enough

    5:15am disclaimer for FNG
    Worm Ups
    In cadence:
    Side Straddle Hops 30
    Wind Mills 20
    Butt kicks. 25
    ___The Thang____
    Four post back
    20 Merkins
    Bear crawl to next post
    15 Merkins
    Bear crawl to next post
    10 Merkins
    Bear crawl to next post
    5 Merkins
    Up and down stairs 10 times
    Mosey back to grass
    Forearm plank 2 min.
    Partner up 50 sit-ups
    Flutter kicks in cadence 50
    Sitting side to side in cadence 25
    Mosey to bus area
    15 Freak nasty
    Hop over bench 10 times
    10 Freak Nasty
    Hope over bench 10 times
    5 Freak Nasty
    Shuffle run to end of covered area and back facing same way there and back.
    Lunge walk to end of covered area.
    Last a 50 yard dash with last person doing 15 side straddle hops

  • P2-610 Stomp #118

    P squared…K9’s Puddles and Pace Car joined us on our run this morning.

    After the brutal beatdown of our hamstrings at Rock City (thanks Triple Shift), it was time for a nice and easy run of 20 minutes out on the traditional route past the museum and along the bayou, and back.  Back at the SF, 15 burpees cuz that’s what we do at the Stomp….

    Countoff, namerama, announcements, shoutouts, prayer.

    See you at the Foundry tomorrow…

  • Monday is FUNDAY!

     

    We just celebrated five (5) nights at the beach for Thanksgiving and I was coming home on Sunday with the responsibility of Q-ing an early Monday morning workout.   I normally have a full page ‘Weinke’ designed but figured I would just wing it because who really would be there on Monday morning after the Thanksgiving weekend.  As I pulled up, a few PAX were there and then two by two they came in to make a dirty dozen.  WOW!  I guess we all ate too much turkey and needed to get some calories burned up.  It’s 5:30 am and Rudy reminds me that it is time to GO!

    I give a quick disclaimer and head out to the track and run around the back side and take the long way to the rock pile.  Watch out for the water puddle!

     

    WARMUP – Side Straddle Hop x 30 IC, Imperial Squat Walkers x 20 IC, and Plank Jacks x 20 IC.

    Enough of the warmup.  Grab a rock and head out to the football field.

     

    THE THANG

    1. Burpee / Rock Throws –  We line up on the goal line and I give instructions to make sure there is ample space between each PAX a couple of times with much mumble chatter.  I explain the exercise of burpees / rock throws.  Perform a burpee with your rock and as you stand up from the burpee, grab your rock and heave it forward and then walk to your rock and proceed with another burpee / rock throw combination until you reach the other goal line.
    2. Legs – After the Burpee / Rock Throws, we proceed to work on our hamstrings and lateral movements.  Straight leg deadlifts with rock x 20 IC, side lunge with rock x 10 IC each side, single straight right leg deadlifts with rock x 10 IC, side lunge with rock x 10 IC each side, and single straight left leg deadlifts with rock x 10 IC
    3. FLORA – This is a partner exercise with 100 Merkins, 200 LBCs, and 300 full squats all done with a rock.  Merkins – Partner 1 does 10 derkins on a rock while partner 2 holds in plank position (feet on rock) and flapjacks until 100 merkins are completed.  LBC – Partner 1 does 20 LBCs with their rock over their chest while Partner 2 holds their legs six inches off the ground with arms extended holding their rock over their chest and flapjacks until 200 LBCs are completed.  Squats – Partner 1 does 25 front squats with their rock while Partner 2 holds an Al Gore with their rock and flapjacks until 200 squats are completed.  Due to the time, I had to cut it down from 300 to 200.
    4. Rock Webbs – With about 12 minutes left, I thought I could get this exercise routine done in time but I had to cut this one short due to Rudy and Hawgcycle’s reminder of Reluctant Yankee’s email of ending at 6:15 am sharp!  Oh well, here we go.  One merkin with hands on their rock and then move to a kneeling position and proceed to do 2 shoulder presses with their rock.  The increasing sequence of 2 merkins with rock, 4 shoulder presses with rock, and so on till you reach 10 merkins with a rock and 20 shoulder presses with a rock.  I had to cut it off at 9 merkins with only 2 minutes left.

     

    We hurry back to the rock pile and mosey back to the flag.  Countoff, Namerama, Announcements, and Special Intentions for Brady (Tool’s son) and all families with special needs children.   Lord help us to be a positive influence for our wives, children, friends, and community in our BOM!   Thank you for the opportunity to lead!  Soli Deo Gloria!

     

     

  • Three for One on Black Friday

    A nippy black Friday morning with a pax of 3.

    Started with a mosey to the corner of St Charles and Calhoun.  Then performed the following exercises moving up the incline and back down the opposite side to the starting point.

    20 x jumping squats

    20 x incline merkins

    20 x dip

    Bear crawl to the corner then burpee broad jumps back to the starting point

    Mosey to the benches by the large parking garage.

    At he benches we performed the following:

    20 x right leg step ups

    20 x left leg step ups

    20 x dips

    100 x lbcs

    Then ran to the top of the smaller garage and performed:

    10 x atomic burpees (sit up to burpee)

    Then ran back to the benches.

    20 count then the following exercises:

    20 x chair squats

    20 x derkins

    20 x shoulder taps

    Then ran the stairs of the large parking garage to the top and did:

    20 x walk out merkins

    20 count and on to a little mary:

    On your own:

    20 x v-ups

    20 x dying cockroach

    50 x lbcs

    Back down the stairs to the benches:

    20 x low slow squats

    20 x incline merkins

    Then to the lawn for ring of fire/global warning:

    First Round:

    10 x merkins while pax held al gore

    Second Round:

    5 x burpees while pax held plank

    Third Round:

    20 x monkey humpers while pax held squat

    Mosey to the flag;

    Pick your poison mary:

    20 x lbts (El Wire)

    20 x penguins (Cavalier)

    20 x flutter kicks (86)

    30 count mission impossible

    Count off, name-o-rama, prayer.

    Off to the black Friday mobs fighting over 3 for 1 dvd rewinders, everyone needs 3 of those right?

     

    Thank you,

     

    86

     

     

     

     

     

  • One is a LONELY Number!

    Well Captain Sparkles got a surprising welcome home for the 10K Friday. It was fun while it lasted but looks like 10K Friday’s are coming to an end. What I learned this gloom at 4:45am in 35% weather is be careful what you ask for because you just might get it.
    Well enough about that Captain Sparkles did things a little different since he was running along. Decided to pray while I ran. And gave myself RESPECT for not getting back in truck and heading home. Hey I was up so let’s get it done! If you want to be above average you have to do things alone sometimes.

  • PAX Aplenty at Turkey Day Race

    Strong F3 showing at The Turkey Day Race this morning with 15+ PAX, some regulars and some occasional gloomers.  This 5 mile race had been kicked around in the CSAUP mix for a while and after seeing a bunch of F3 shirts representing YHC felt it constituted a backblast.  Mother Nature gave us chilly yet perfect running conditions which made for some great times with the PAX.  T-claps to Da Parish for posting earlier at Okwata then getting his PR in the race…way to man up!  Also, T-claps to the PAX that had their 2.0s out there and exposing them to the world of fitness.  Some good F2 was had before, during, and after the race along with a few 12oz curls thrown in for good measure….who knew peach beer actually tastes decent.  No COT at the end since the PAX were all scattered.  Definitely a good way to start Thanksgiving Day, and the race proceeds benefit Spina Bifida of New Orleans so it’s a double win!

    Tool

  • Be Thankful

    4 men showed up on this beautiful Fall morning for a little exercise before the food gorging of the holiday weekend begins. A quick disclaimer and off we go.

    We took a short jog before our warm-up COP.
    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Arm Circles x 20 IC

    Next, Route 66 for all of the Thanksgiving travelers this weekend:
    We ran down the Roosevelt Mall, dips at each park bench.
    Start with 5 dips, increase 1 dip per bench, ending at 16.

    Next COP:
    Alternating lunges x 20 IC
    Merkins x 20 IC
    Low slow squats x 20 IC

    Next off to Foundry for some circuit training. 4 men, 4 stations.
    Round 1:
    Pull-ups, Box jumps, Body rows, The count: 15 WWII sit-ups
    Round 2:
    Step-ups, Derkins, Body rows, The count: 15 WWII sit-ups
    Round 3:
    Step-ups, LBC’s, L-hangs, The count: run to the track, 5 burpees, and back

    Next a mosey back to the Roosevelt Mall for Route 66 back to the flag:
    Jump lunges at each bench, start with 5 and increase 1 per bench, ending at 16.

    Finally our last COP near the flag for some Mary.
    Dying Cockroach x 20 IC
    American Hammer x 20 IC
    Crunchy Frogs x 20 IC
    Hello Dolly x 20 IC

    Back at the flag, count off, name-o-rama, and special intentions. Good luck to all those running the Turkey Trot, and safe travels to all traveling this holiday weekend. Thank you for allowing me to lead! Happy Thanksgiving!

    Walleye

  • Thankful 4 F3

    Excitement had been building all week.  Two Yutes was scheduled for his VQ on Thanksgiving morning.  The excitement from the pax was natural.  It’s encouraging when guys are willing to post on a holiday morning.  It’s even more encouraging when a guy steps up and says he will lead on a holiday morning.  So to have a guy willing to lead for the first time on a holiday morning was impressive.

    Unfortunately fate had different plans for Two Yutes.  YHC received a text at 0500 stating that Two Yutes had come down with a stomach bug (graciously provided by one of his two yutes no doubt) and he would be unable to post.  It’s a shame.  He had shared a preview of the plan with me and it was going to be a great one.  Much better than what actually transpired.  Oh well, save it for next year.  Shorty, pencil the man in for 11/22/2018.

    YHC gave the disclaimer amid palpable disappointment concerning the man providing the disclaimer.  Then we were off in search of new territory, 6 F3Nola vets, 1 from F3 Birmingham, and 2 Holiday FNGs.

    The Thang

    We headed east where YHC found a well lit, fairly even, fairly dry area near the lake.  We circled up for 25 SSH (IC), 20 Merkins (IC), 30 Imperial Walkers (IC), 20 Peter Parkers (IC), and 20 Low Slow Squats (IC)

    We headed further east, crossing the bridge and circling up on the far side.  Here we commenced a Dirty McDeuce.  All exercises 12 reps in cadence, each set followed by a lap around the grassy area (quarter of a mile?)

    • Set 1: Abe Lincolns, Sissy Squats (#CrowdPleaser), LBCs
    • Set 2: Wide Merks, Plie Squats, LBTs
    • Set 3: Tempo Diamonds, Squats, Dying Cockroach
    • Set 4: Carolina Drydocks, Monkey Humpers, Mountain Climbers

    Next we took advantage of the nearby parking lot.  Partnered up.  Pax 1 line jumps parking line while Pax 2 does 15 merkins.  Flap Jack and repeato until 4 sets are completed.

    This left just enough time to head back and go to the top of the levee for….if Tool or Cowbell is reading this, I am sure they can guess it…..

    Quadraphilia! – Always facing the lake, down and back up the levee amrap for 4 minutes.

    Headed back to the flag where we had the COT, gave thanks and named our FNGs.

    Moleskin

    The Dirty McDeuce is one of Yankee’s favorites.  Leading it today was my way of saying thanks to him for EH’ing me 3 years ago.

    We were joined today by Happy from F3 Birmingham.  It’s always a pleasure to work out with guys from different regions of the country.  They must be doing something right in Birmingham, because he was leading the charge all morning.

    FNG Gator earned his name from the socks he wore this morning.  He’s Jingle Vader’s nephew and the sense of style is obviously hereditary.  FNG Magellen had a difficult time finding the AO.

    At the COT, everyone had a chance to sound off on what they are thankful for.  The list included Family, Freedom, Marriage (Happy Anniversary Frac!), Quadraphilia (I’m lying), our 2.0s etc.  We have a lot to be grateful for.

    T-claps to Da Parish for posting prior to the Turkey Day Race.  That’s a man trying to earn his Turkey and Gravy.