F3 New Orleans

Category: Backblasts

  • Trailhead Tuesday

    Four of the WFP (World’s Finest PAX) and YHC met at the Mandeville Trailhead to prepare for excess turkey (or tofurky) later in the week.

    Warmup:

    Abe Vigodas x20, SSH x20, Imperial Walkers x20, Butt Kicks x20, High Knees x20, Arm Circles x20, Back Arm Circles x20, Air Presses x20 (all IC) with 5 Burpees OYO in between each exercise.

    Mosey to the bridge.

    10 Merkins, Bunny Hop the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Bear Crawl the incline, 10 Merkins; 10 Merkins, Sprint the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Backwards Run up the incline, 10 Merkins; Rinse and Repeat.

    Mosey to the stairs.

    IC:  25 LBCs, 30 Flutter Kicks, 25 Freddie Mercuries.

    Three round-trips on the stairs.

    IC:  20 Push-throughs, 20 Right Side Crunches, 20 Left Side Crunches.

    Circle up for countarama.  Butt Splice led us in prayer.  Thanks for the great workout, gentlemen.

  • “Sweet Fancy Moses!” ~George Costanza

    George: Have you ever seen Elaine dance?
    Jerry: Elaine danced?
    George: It was more like a full bodied dry heave set to music.
    Jerry: Did she do the little kicks and the thumbs?
    George: What, you mean you know about this?
    Jerry: For some time. It was about five years ago. I never knew what to say to her
    about it. It was one of those problems I hoped would just go away.
    George: Well, sometimes you can’t help these people ’til they hit rock bottom.

    Hey, Elaine’s dancing is distinctly inferior when compared to a bunch of PAX doing the Frankie-C.

    here is how it went on this beautiful, crisp, November morning:

    short disclaimer

    warmup

    side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, butt-kicks, squats, seal-jacks, Frankie-Cs

    mosey to the “BEDROCK QUARRY”
    each PAX picks out a good sized limestone boulder, for coupon exercises
    elf on the shelf-lower left to upper right then lower right to upper left, squats, rows

    mosey to the back of the Taj Mahal
    trying to incorporate an excersize utilizing these expensive looking parking stops/staunches/balustrades
    YHC tried some isometric arm work using these whatever they are, followed by merkins

    mosey to the front of the Taj Mahal
    circle up by the flagpole – step back to outer ring, everyone in plank position,
    1 merkins each, then everyone bear crawls one pax position counter-clockwise until the circle is complete
    Next, lunge walk in across circle, backwards lunge walk out

    mosey to the back of the St.Tammany Parish Courthouse Annex parking garage,
    backwards lunge walk halfway up the first floor ramp
    turn and sprint up rest of the way
    jog/walk across the second floor ramp
    backwards lunge walk halfway up third floor ramp
    turn and sprint up rest of the way

    on the upper deck, partner up with one pax doing froggy-planks while the other runs down the ramp and backpeddles up. repeat to 100 count on the froggy-planks.

    mosey to the Courthouse East parking lot, trace out the parking spaces with lateral hops for about a city block

    mosey back to the trail head. Mary-out with Jane Fondas, and Nolan Ryans

    count-o-rama, prayer led by The Manny, we bid Thanksgiving adieus and head out to take on the day.

    Happy Thanksgiving All!

  • Reluctant Q – nah never reluctant

    Rare Q because I was 8 min early.  Never happens.

    Once the PAX assembled – I let everyone get ready and we took off for a loop in the park.

    Stopped for some PIMPS at the pullups. Pull ups was the count for 10.

    Imperial Walkers, Merks, Plank Jacks, Squats.

    Then we moseyed to the oval field.  Here we did 5 rounds with Tyson.

    R1.  SSH  R2.  Hill-billys  R3.  Freddie   R4.  Peter Parks  R5 Park Peters

    Then Hallelujah run to the benches.

    Here we did Dips, Left Leg SU, D–erks, Right Leg SU  x20

    Mosey as a herd to the field to the left across from the bridge

    Circle up – tell the pax something you are thankful for during a cool down.

    Things ranging from Family, friends, health to the not so obvious but just as true bourbon and bustiers.

    Here we did a min ring of fire.  Bear Crawl circle right,  12 shoulder taps bear crawl left 15 cross fit merks.  bear crawl to the middle, back and middle and back.

    Mosey to row bars.  Sprinting every other painted running man.  Total of 6 sprints.

    At the rows.  Plank and wait.  20 row ups.

    Run at your pace to the flag.  NOLAN RYANS while you wait for the 6.

    Awesome AM.  I love getting that workout in – always a pleasure.

     

  • Four Legged Fartsack @ Stomp #117

    Nine Pax were treated to a cool and crisp morning in City Park, perfect for the usual Tuesday run + lagniappe.  Puddles had signed up for his VQ but couldn’t make it so after playing eenie meenie miney mo with the PAX it became apparent I’d get stuck writing the backblast.  T-claps to Fracsac for bringing FND Pace Car since the previous memo stated it would be a four-legged friendly beatdown.  Also, T-claps to Heisenberg and Da Parish for a pre-thang run and getting some extra miles in.  And right before take off, Shorty surfaces from the gloom for the koter…along with a shovel flag that hasn’t seen the light of day in months.  YHC had to quickly come up with a game plan so after taking a quick poll from the PAX, it was decided we’d run 40 min (20 out, 20 Back) at your own pace along the Bayou route and reconvene at the flag for the finale.  We took off with the crew drifting off in a few groups, many of us enjoying some good F2 along the route.  Distance covered should have ranged between 3.5 to 5 miles.  Once back at base, we knocked out (4) one minute rounds of high intensity cardio/core exercises: burpees, semi-circle mountain climbers, plank jacks, and low country crab.  This was cause for some grumbling by those that wanted to get off easy with LBC’s or hopscotch.

    Caped it off with a COT.  T-Claps to Jingle Vader on his 250th post of the year!  If posting=manliness then you’re at least five times the man that Shorty is.

    Great way to start a Tuesday.

    Tool

  • Rounding the Corners of A Cold, Cold Marsh

    At 38 degrees, this was one of those mornings where YHC was entertaining the possibility of no one showing, and slipping peacefully back into the warmth of my bed.  But if there’s one thing you can count on, it’s the Northshore F3 PAX representing.  Light representation, but hey, representation nonetheless.  It only takes one… The Manny was already warming up when I rolled in, and it goes without saying that the always-present Shooter rolled in shortly thereafter.  Alrighty, let’s do this then…

    Warm- Up: Good Mornings, Seal Jacks, Mummy Kicks, High Knees, Butt Kicks, Seal Jacks, and SSH’s. Then mosey

    Four Corners (and then some): We started on Lamarque and Livingston with 10 merkins.  Headed south, alternating between sprints and moseys, adding 20 shoulder taps to the 10 merks at the next corner.  Continued on, adding at each corner until we were at 10x Merkins, 20x Shoulder Taps, 30x LBC’s, and 40x Mountain Climbers.  Another 4 blocks descending back down to 10 Merkins.  Which dropped us off at…

    The Bus Depot Benches: 15x IC Left Leg Bulgarians, 15x IC Freak Nasties, Right Leg, Freaks.  10x IC Left Leg Ups, Freaks, Right Leg.

    Mosey back to the Marsh, hitting the trailhead stairs 4x up/down on the way.

    Once back, hit the pull up bar for a descending ladder of pull ups and knee ups: 10 of each, 8, 6, 4, 2.

    Quick Mary of Freddie Mercs, Flutter Kicks, 100’s, and Crunchy Frogs, countdown, nameorama, and The Manny led us out with a prayer.  Thanks guys for showing up this morning.

  • 2 Years of Rocks

    2 years ago, YHC was introduced to Rock City by Bogey and Marlin.  And over 2 years, YHC has grown to love the rocks.  Though, no thanks to Triple Shift, YHC can no longer find the specific rocks he loves, as they have been buried beneath, below, behind TS boulders….  But the rocks are my friends.  The rocks are a great way to start a week.  Many a Monday has arrived at YHC’s house, and the thought of getting stronger with the Rocks has propelled me out of bed, helping to avoid the dreaded fartsack.  And how the week starts dictates how the week goes.  So what better way to start the week than with the opportunity to pick up The Rock.

    6 veteran PAX joined YHC, to (unknowingly, perhaps) celebrate a 2 year anniversary.  As with the 1 year anniversary, 1 year ago, YHC pulled back some of his favorites from his first Rock City workouts.  Off to the Rock Pile!

    But first, Burpees OYO for everyone while we wait for Marlin to finish getting dressed.

    COP #1: Circle up to start the workout (while listening to Bogey and Hawg carry on about something or other, like a bunch of teenagers…  Sheesh.  Pay attention, guys!)

    • SSH x25
    • IW x25
    • Peter Parker x25
    • Nolan Ryan x15 (each side)
    • Parker Peter x25

    Go find your rock.

    COP #2: Bloom where you’re planted.  Always a favorite.

    • Shoulder Press x16
    • Curl x16 (I didn’t say “drop your rock” in between, Jingle Vader)
    • Row x16
    • Bench Press x25
    • Repeat with x12 (and x25 Bench)
    • Repeat with x8 (and x25 Bench)
    • Repeat with x4 (and x25 Bench)

    Amnesty grumbles about his poor shoulders.  Typical.

    COP #3: Lietuenant Dan, with a Rock

    Mosey to the tree-lined field.  1x Lunge (both legs make a single lunge), 2x Squat.  Repeat 2x/4x, 3x/6x, etc… Until you reach the fence at the far side.  This better on your shoulders Amnesty?

    Have a seat in the People’s Chair.  After a bit, how about some shoulder presses?  Stand up, Shake out.  Do it again (though this time, we’ll mix in some curls)

    COP #4: The Playground.

    7 people, 7 stations.

    • Burpees x12 (the timer)
    • Throw the Rocks Over the Fence
    • Merkins
    • Sit Ups
    • Swing Merkins
    • Squats
    • Pull Ups

    Rocks make a lot of noise when they land on the sidewalk.

    COP #5: Mary, con rocca.

    Circle up near the rock pile to finish up with Mary.  Use your rock as you see fit…

    • Dolly x25
    • Flutter x25
    • LBC x25
    • Rosalita x25

    Back to the Flag for count-off, name-o-rama, announcements (VQ for 2 Utes this Thursday at Okwata!), and intentions (safe travels for Thanksgiving, gratefullness for the gifts we have received, blessings on a friend of Marlin’s in a serious car accident, Blessings for Brady and Tool)

    Thanks again, gentlemen, for letting me lead.  Here’s to many more years with the Rocks!

  • Next Pac Up!

    With Butt Splice being down, I was honored to take the  Q at the mother ship.

    Next Pac Up….that Pac would be THE Manny!

    Warmarama

    Windmills – IC 20

    2 Eight Count Body Builders

    Side Straddle Hops – IC 20

    4 Eight Count Body Builders

    High Knees – IC 20

    8 Eight Count Body Builders

    Butt Kicks – IC 20

    10 Eight Count Body Builders

    Forward Arm Rolls, IC 20, Reverse Arm Rolls, IC 20, Overhead Claps, IC 20, Mosey…..

    The Thang

    Pax line up against see wall. First Pac carries 45 pound heavy bag to street and back to sea wall. Drop heavy bag and hit it ten times.  Next pac rinse and repeats until all pax have carried bag.

    While each pac carries bag, other pax doing a cycle of burpies, imperial walkers, merkins, and slow squats.

    As Maverick observed during the next part of the beatdown, I am not doing the ISI challenge this month…..

    20 LBC’s IC, 20 Putins IC, 10 Flutter Kicks IC, 10 Freddy Murceries IC – Rinse and Repeat 3 times, Mosey…….

    5 Derkins OYO, 5 Incline Push Up OYO, 5 Step Ups left leg, 5 Step Ups right leg- IC: Rinse and Repeat 3 times, Increase each set by 5 reps each time

    Each pac takes the plank position. First pac sprints to street and back. Rinse and repeat until all pax have sprinted to street and back.

    Indian Run back to the flag.

    Each Pac teams up with a partner. AMRAP – merkins in one minute. AMRAP – situps in one minute.

    Seal Jacks – IC 20

    2 Burpies

    Toe Touches – IC 20

    4 Burpies

    Side Straddle Hops – IC 20

    8 Burpies

    Shoulder Press – IC 20

    10 Burpies

    No FNG’s this week, All Vets.

    Maverick prayed us out in the cirlce of trust.

    Great F2 at Coffeteria afterward.

  • Shake down the beatdowns

    YHC was angry.  Very angry.  The season had been promising (despite that one point loss to the Bulldogs way back when).  But then, as is all to common over the last 10 years, The Irish ran into a buzzsaw and got demolished.  YHC has seen this same scenario play out way too many times.  So PAX were going to feel his wrath.

    After a pre-thank run with Cowbell, YHC donned his Irish gear and greeted the 16 PAX with a disclaimer (poorly given, as usual) and we moseyed to the Great Lawn.

    COP #1: 2017 Football Season

    • SSH x41
    • 8 Burpees OYO
    • IW x41
    • 8 Burpees OYO
    • Peter Parker x41
    • 8 Burpees OYO

    Yes, grumbling PAX (Fracsac in particular) noted that this sounded like a football score.  And indeed it was.  41-8 Miami on Saturday the 11th.  At this point, YHC announced his intentions of taking out his anger on the PAX.  And the PAX wondered why they had to bear that wrath?  Rocky Top wondered why we weren’t talking about Tennessee football failures?  The answer to both questions is the same: because Rudy is the Q.

    COP #2: 2016 Football Season

    Mosey to a corner of the great lawn to commemorate the 4-8 Irish Powerhouse.  At each of the 4 corners (corresponding to our lowly 4 wins), do 8 8-count-body-builders (celebrating the 8 losses, to powerhouses such as Duke and Navy)

    Mosey to the lawn in front of the museum

    COP #3: 2015 Football Season

    Ends with a 44-28 beating by OSU in the Fiesta Bowl.

    • 44 step Lunge Walk
    • 28 Merkins
    • Repeat x2 (because “we were only 2 plays away from playing for the National Championship” – per esteemed coach Brian Kelly)

    COP #4: 2014 Football Season

    First, celebrate our 31-27 loss to Jameis Winston and the Seminoles with a Crab Walk to the first Lightpole.

    Then we introduce the Route 55 to recall the 55-31 loss to Arizona State

    • 1 Squat Jump at the First Lightpole
    • 2 at the next
    • … Repeat …
    • 10 at the 10th (for a total of 55 Squat Jumps)

    Mosey to the Fountain and Plank for the 6

    COP #5:  2013 Football Season

    Boomer Sooner rolls into South Bend and administers a beatdown, 35-21

    • Alternating Leg step ups x35
    • Dips x21

    Mosey to the Baby Foundry

    COP #6: 2012 Football Season

    Alabama rolls the Irish, 42-14.  Coach Kelly describes how the Irish were totally Outmuscled.  So we will work on our muscles.  Partner up, 8 stations.

    • Burpees (x14 – the counter)
    • Merkins
    • Hanging Knee Raises
    • Rows
    • Step Ups
    • Dips
    • Pull Ups
    • Ski Jump over the Green Monster

    Mosey to the Tool Wall

    COP #7: 2006 Football Season

    Jamarcus Russell earns his future millions by administering a 27-point route of the Irish in the Sugar Bowl (41-14).

    • Calf Raise x27
    • Monkey Humper x27
    • Repeat

    Back to the Great Lawn

    COP #8: 2007 Football Season

    ND gains a total of 90 yards and 4 First Downs in a 38-3 drubbing by the USC Trojans.  We celebrate by 90 yard sprints, one for each first down.

    COP #9: 2013 Music City Bowl

    Not all is lost, though!  We remember Kyle Brindza’s game winner as time expires to lead the Irish to a 31-28 victory over LSU.

    • LBC x31

    Back to the Flag!

    Circle up for count-off, Name-o-rama, Announcements and Intentions.  Upcoming events:

    • This Thursday: Turkey Trot, wear your F3 gear!
    • December 2nd: Clown Car to Troubled Waters for the Obstacle Course
    • Watch for Yankee email with info about an F3 Christmas event
    • Rock and Roll Marathon in early March.  Not too late to start training!

  • 2’s company at the Cove!

    QIC arrived to the Cove to find Steve waiting to get started on our 10k Friday. Well that’s what I thought anyway, I quickly realized that the myth of “The Full grown man” was no myth but a true reality. Steve informed the QIC he would be journeying a little further this Gloom. So we began or journey down the standard route down lakeshore and then up to Monroe passing through the Scramble route down to the pier and back. Along the way 2’s company enjoyed some great conversation and the QIC was reminded of how lucky he is to have met future “Mayor Steve” with F3. Appreciate you brother.. On the way back we turned up Girard toward the Trailhead, then to Jackson street and back to the AO totaling 7.45 miles for the QIC. Steve continued on down the lakefront for some more Mosey.

    Appreciate the company Steve!!

  • Q d’etat at the Uptowner

    Well, so maybe it wasn’t a revolt or overthrow of the Q, but the Q didn’t show, which made the Pax step up and show poise under pressure. No stress here in F3 Nation, which was proved again today.
    YHC arrived right at 0530 to no flag and 2 Pax. When Jingle Vader squinted in the gloom and saw I wasn’t Duct Tape, he knew another would need to step up. HVAC wasted no time, taking the reigns for the warm up. HVAC gave a brief disclaimer on behalf of us all, and then:

    SSH IC x 30
    Windmills IC x 30
    Triple Shift arrives, and he has a Shovel Flag! The Shovel Flag is planted, and all is well!
    IW IC x 30

    A round of the following:
    Merkin x 10 IC
    Bird Dog alternating OYO for about a minute or so (HVAC had no timer, so he winged it)
    Elbow Plank for about a minute or so (Once again until HVAC said stop)
    Rinse and Repeat two more times

    A little Mary from HVAC
    Russian Twist IC x 30
    Tin Snips IC x 30 (An HVAC original)
    Bicycle IC x 30
    YHC knows what you’re thinking…oh, you mean Freddie Mercury? No, not from HVAC. This is more of a “dancing on the ceiling” sort of thing. Prop yourself up on your shoulders and pedal straight up toward the ceiling.

    HVAC passes it to YHC. Good for YHC, probably bad for the Pax…
    Partner up!
    Partner Derkin (parnerkin!) Pax 1 Planks while Pax 2 performs derkin with feet on Pax 1 back x 10. Then to make things real bad, Pax 1 does merkin x 10 with Pax 2 feet still on his back! All IC.
    Flapjack. Triple Shift regretted getting YHC as a partner, but what doesn’t kill you makes you stronger….
    Regular sit ups. Pax 1 holds Pax 2 feet and Pax 2 does regular situps (AMRAP) OYO for one minute. (YHC actually had a watch)
    Flapjack.
    Leg Throws. Pax 1 on the deck holding Pax 2 ankles. Pax 2 throws Pax 1 legs left, right and center for a total of 30 (10 each direction).
    Flapjack.

    YHC passes it to JV, which YHC instantly regretted. Grab a rock and head to the wall, aka fence for peoples chair with a rock.
    JV had the Pax sit for a while (no times, just until Q says so…a minute?), then do some OH Press IC x 10, then sit for a while, then do some OH Press IC x 10.
    Stretch legs, then sit again, this time for some curls IC x 10, sit for a while, and do curls IC x 10.
    Off the fence. Set the rocks down and do an exercise called JV on a rock. Best we could come up with….
    Merkin on the rock, then right arm up to the sky, back down to merkin on the rock followed by left arm up to the sky. Wait, that was one? IC x 10.
    On our sixes.
    IC x 10 rock presses. Apparently not challenging enough for the Q, as we went into the next phase…
    IC x 10 of slow 4 count up and slow 4 count down rock press (constitutes one)
    Although the Pax had already completed the Russian Twist, JV pointed out it wasn’t with a rock. Hard to argue, as illogical as it sounds. This is JV. so…..
    Russian Twist IC x 10 with a rock.
    YHC thinks that was it for JV, and it was passed to Triple Shift to close it out. One would think getting it away from JV would be good right? Not when it goes to Triple Shift……
    Q instructs the Pax to get a bigger rock….Oh joy!
    Deadlift with Rock IC x 10 (could have been more, YHC was distracted by the Q’s badgering to keep the back straight….which is good advice, but still falls under the badgering category)
    Set rock down and do an exercise to prove YHC has no balance
    Right foot planted, with left foot off the deck, up and down IC x 10. Switch to left foot planted, with right foot off the ground IC x 10. It may have been more, but YHC was focused on not taking a face plant into the rock on the deck.
    Grab your heavy rock and place it between your shoulder blades behind your head.
    Lunge to the right, followed by lunge to the left all IC x 20 (10 each direction).

    YHC believes that was it, but may have missed something. Great beat down by the entire Pax this morning.
    COT
    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    SYITG

    Fracsac