F3 New Orleans

Category: Backblasts

  • 10K Friday under the full moon.

    Well we had 3 for our 10K Friday I guess everyone was taking a break from the grueling October challenge of 100K for the month.
    As usual we started with COT with Captain Sparkles offering a prayer to get started. T-Claps to Bushwacker & Carpool for not taking the day off.
    Off we go on our usual route to sunset point and back.
    All finishing together. Great conversation on the run as always.

  • Milkman Wannabees

    10:30 Friday night, word arrives that Milkman won’t be able to make his scheduled Mothership Q.  Get well soon, Milkman.  We will miss your rigorous cadence calls!

    But we’ll make do as best we can.

    Gloomiest morning of the year.  Fog.  Dark.  Perfect weather for a workout.  14 PAX (including 1 FNG from Baton Rouge) gathered around the Troubled Waters Flag (thanks Kim Chi!) and embarked on a rotating Q workout.

    Rudy: Mosey to the lawn in front of the museum for a little Menagerie work

    • Peter Parker x25
    • Bear Crawl to the tracks and back
    • Low Slow Squats x25
    • Duck walk to the tracks, Lunge Walk back
    • Low Country Crab x25
    • Crab Walk to the tracks.  Walk Crab back.  (or vice versa)
    • Imperial Walkers x25
    • Frog Jump to the tracks

    FracSac: Grabs the Q, leads us on a round-a-bout mosey covering about 25 yards.

    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree
    • Burpee Broad Jump to the next Tree

    In a surprise move, no more burpee broad jump!  Instead Partner Up

    • PAX 1: Plank. PAX 2: Plank with feet on PAX 1’s back
    • PAX 2: Derkins IC x10 while PAX 1 planks
    • Then PAX 1: Murkins x10 while PAX 2 planks (feet still on back)
    • Flapjack and Repeat

    Kim Chi: Takes us to the Museum Stairs for Stairway to Heaven

    • 1 Merkin on first step
    • 2 Merkin on second step
    • 3 Merkin on third step
    • 10 Burpees on the landing
    • 4 Merkins
    • ….
    • 11 Merkins at the top
    • 5 Burpees

    Heisenberg: Moseys us another 25 yards to the Fountain

    • Channing Tatum x21
    • Dip x20
    • Tatum Channing x19 (PAX grumbles about being lopsided)
    • Dip x10

    Jingle Vader: Bringing us home.  YHC looks at watch and sees there are 20 mins left.  YHC is appropriately worried about JV deciding to finish with “20 mins of Mary”.

    First: Mosey to the Sculpture Wall.

    • 10 Box Jumps
    • 20 Derkins

    Then Mosey to the Great Lawn for 17 minutes of Mary

    • Crunches
    • Dying Cockroaches
    • Dr. W
    • Ys, Ts, Ws
    • Superman
    • Rolling around back and forth for a while (prompting much discussion from PAX as to whether this constituted an exercise or not)
    • Putins
    • Maybe there were more.  I really don’t recall.

    7:28.  JV calls for a 1 min plank.  Rudy sensing an opening ventures to be timer.  Plank for “1 minute” (which mysteriously turns to 2 minutes bringing us to 7:30).

    JV calls for 15 burpees in the final minute, thinking he has 1 minute left.  PAX stage an open revolt and refuse, instead return to the TWSF.

    Finish with Countoff (14 PAX strong), Name-o-rama (welcome aboard, Banjo – named thus after describing his interest in classical guitar).  Close with a prayer, then off to Morning Call to watch Coxswain once again polish off 2 hot dogs over coffee.

    Be Well, Milkman.  Look forward to your return soon!

  • Trick or Treat

    Halloween stomp,  although no one came in dress…..   regardless good pax and enthusiasm.

    Started work out with typical run 15 out and 15 back.   Most made it to bayou st John Dumaine or Orleans bridge and back.

    Upon getting back to track,  we found a very busy place with high school work outs.  Despite being old we were not intimidated….

    We then embarked on on a repeat 400 journey to the set of 3 with 100 cool down in between.   Most beat their 1st lap time on the 3rd.

    Thereafter some ab work out:

    15 hello dollys

    15 dying cockroaches

    Plank 1:00 or so

    back to flag for countdown, namearama, announcements, intentions and prayer.

    Thanks for the opportunity to lead,  I know I need to do it more.

     

  • Okwata Barre Redux

    A still, muggy morning at Okwata after a brief touch of fall . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, Peter Parkers x15, Parker Peters x15.

    The PAX moseyed around the fountain and went to the fountain barricade for barre.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar.  This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it.

    COP4: The PAX moseyed to the Cabana of Pain for 2 sets of AMRAP pull-ups.

    Count off, Nameorama, close out with announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    The PAX did a lot of work in a short amount of time, and the whole body got hit.  Perfect start for the day.  Thank you for letting me Q!

     

     

     

     

  • Dora Mountain

    After signing up to Q WPM over 2 months ago, the day had finally come…a very popular place to Q…

    DISCLAIMER: Let’s mosey for a block and back to the lawn in front of the Tulane sign.

    COT:

    -SSH x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -Mt Climbers x 20 IC

    -J-Lo’s x 20 IC (aka Pickle Pounders)

    Let’s mosey to the base of the Mountain.  Form two columns and Indian Run to the top.  At the top, it’s time for some Dora.  Partner up, one partner runs down the top incline and back while the other partner starts on 100 Crossfit Merkins for the team.  After the team completes the Crossfit Merkins, then 200 Imperial Squat Walkers, and 300 WWII sit-ups.  We almost finished the sit-ups but our time on the mountain was done.  Let’s mosey down and to the nicest grass in the city…if not the world, for  some Mary.

    Mary:

    -Penguins x 20 IC

    -Wife Pleasers x 20 IC (a strictly no-eye contact event…even though I could feel Seaman checking out the pax, DADT)

    Mosey to the Virtual Flag to finish on time.  Don’t want to get chastised by RY….

    Countoff, Namerama, Announcements, Shoutouts and a prayer.

    Thanks for letting me lead Uptown, it was worth the wait.

     

  • Burpees for Breakfast

    (no-show) Hawg inspired me to take the Q at The Uptowner for the very first time.  4 PAX joined me for an unseasonably warm and humid morning at the VSF.  Thanks, Tool, for joining me a few minutes early for some pre-Thang ISI work.

    The Thang: Burpees.  But first: SSH x25 just to get the blood flowing.  Then Burpees.

    • 10 minutes of Every-Minute-On-The-Minute rounds of 10 burpees.  Fortunately, PAX had JV to help us all keep count.  1.  <Darth Vader Breath> 2. <More Darth Vader Breath>.  3.
    • Gee that was fun.  Go grab a Rock
    • 10 minutes of EMOM AMRAP of a squat-curl-press-and-back-down routine with your rock (Start standing, squat down to pick up the rock.  Curl up.  Press up.  Go back down to squat to place the rock.  Stand up again.) YHC had to explain at least twice to Heisenburg that one does not throw the rock down, but gently places the rock at the bottom of the squat.
    • 6 minutes of EMOM Burpees.  Because the world needs more Burpees.
    • 10 minutes of EMOM with our Rocks again.
    • 1 minute left – Burpees!

    I’m sorry to disappoint you, Fracsac.  I know you came for the full 45 minutes o’ Burpees that you were promised.  Maybe next time.  I appreciate your courage in showing up for it (unlike others who apparently chose to fartsack instead)

    Close with intentions, remembering those suffering through violence, sickness, natural disasters.  Ask for wisdom and patience to see and execute God’s vision for each of us.  In particular, YHC asks for blessings on his son and all high school seniors as they continue the process college applications and decision making.  May God shine a light on the path for each of them.

    Thank you all for chance to lead.  Next time at The Uptowner, we may graduate from 17 minutes of burpees to 20 minutes…

     

  • Shooter-less Scramble

    Q’n for a brother, YHC made his first appearance at the Scramble. Arriving with the mumble-chattering PAX ready to roll, we wasted no time.

    Warmorama (all IC)

    20SSH

    15 IW

    20 BK

    In the especially muggy gloom, we headed out on the “classic” route down Massena to Monroe, left to Chase Ct for the loop in Hermitage on the Lake, on to sunset point and the end of the pier, finally back up Massena to the AO. YHC, FNG, and Dundee brought up the rear to find Butt Splice departed to get his work in (ain’t nobody got time for dat!) and Ocho facedown on the damp concrete plankin’ for ISI pennies. Welcome, Prankster, to the best group of guys this side of the enemy line!

    Thanks to Ocho for praying us out, with lagniappe prayers for special intentions.

  • Guide for Killing MumbleChatter

    YHC thankfully looked at the Q roster the night before, saved from the humiliation of being lumped in with other Q’s that fartsack their duties. Arriving at the AO a few minutes early, YHC strategically placed several cones out for a partner exercise that’s been brewing for some time now. If an odd number of Pax shows, well then we’ll just have to figure it out. When 0530 came, an even number of Pax was standing tall prepared to enter November with a bang! A brief disclaimer, and then….

    Mosey to the track for a quick warm up:
    SSH IC x 31
    Sun Gods IC x 10 Forward and 10 backwards

    Mosey to the nearby youth baseball diamond where the cones were set up. Quick note: Mumblechatter was flowing freely during the warmup. Would it continue during the next evolution?

    Doricides

    Partner Up. Four rows of cones are set up to mimic a gymnasium. There are baseline cones, set 1 is 10 yards down, set 2 is 20 yards down, set 3 is 30 yards down. Partner 1 begin Exercise. Partner 2 does suicides beginning at baseline, completes one burpee at set one, returns to baseline, completes two burpees at set two, returns to baseline, completes three burpees at set three and returns to baseline to swap with partner. Cumulative exercises consist of 100 8-count Body Builders, 200 Big Boy Situps, 300 Squats, 400 Imperial Walkers. This was a real mumblechatter killer!
    Pax completed the Doricides at 0610, so time for 5 minutes of Mary:

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Real Freddie Mercury IC x 20
    American Hammer IC x 10
    Tin Snips IC x 20

    Return to the VSF

    Count off, Nam-o-Rama, announcements, Intentions, and closed with a prayer.

    Please take a look at the Q sign up sheet and take advantage of the open spots to Q.
    Thanks for posting with me today!

    SYITG!

  • The Quarry

    It was all the regulars at the Gipper today (all but Grundy, I should say), with Einstein coming in hot to maintain his untarnished attendance record.  YHC gave a more hearty and pronounced disclaimer before diving in:

    Warm-Up: SSH, Seal Jacks, Windmills, Arm Circles (forward & back), IW’s, and Butt Kicks.

    The Thang: 

    First stop, the bedrock quarry to grab a rock.  YHC explains that the PAX will be with their rock for most of the beatdown and not to get too macho with rock size.  Tanked Up heeds this advice, but later feels sheepish about his rock size… no matter, this is Frankie C (patented hand gesture)!!  You can bet he got more reps than the rest of us.

    So, rocks in hand, we took a slow mosey over to the Justice Center.  YHC figured that if last week’s incident with the Pequod and a car popping up on the curb didn’t ruffle any feathers, then a bunch of guys hauling rocks to the Justice Center might go unnoticed as well.

    The PAX got on their six to begin: 15x Skull Crushers (hence the hearty disclaimer), 30x bench press, up on your feet for 30x squat/overhead thrusts, 30x bent over rows.  Then Lt. Dan’s across the walkway, discard the rock for a run up the stairs and around the perimeter, and repeat starting with the bench press.

    Next, partner up: Partner 1 holds rock above head and performs squats while Partner 2 (rockless) runs the courtyard, up the stairs, performs 5 burpees, and runs back to flapjack.  2x.

    And finally, the PAX picked a column to hold a People’s Chair while performing some Wonderbras (“push em out, and push ’em up!”), 30x IC.

    Slow mosey back to the quarry to unload, and then onward toward the flag for the final routine: Partner 1 holds mission impossible plank (impossible indeed), while Partner 2 bear crawls up the small hill, does 5 sit-ups, runs and jumps onto the stage and back around to relieve P1.  2x.

    A minute for Mary, so we knocked out 50x Freddie Mercuries, IC.

    Countdown, Nameorama, and Shooter prayed us out.  Thanks gents, as always, it was a good time.

     

  • EiEi, EiEi, OH!!

    Your QIC arrived at the Trailhead rolling in hot right behind the Pelican.. The PAX were standing around mumble chattering looking around for the assigned Q (EiEi) and wondering what kind of Halloween special the Farmer might  bring.. Well not today PAX,  the QIC flag in hand with shovel chiseling into the concrete like earth beneath him explained that EiEi texted in an audible the night before which your QIC accepted.. Let’s begin!!

    Warmarama

    All done IC to 25 SSH, BK, WM, GM, and HB..

    the thang

    Started with the first half of the  burpee mile, however we switched the Burpees to 8 count body builders (12) run 1/4 mile, R/R to the tunnel.. upon arrival we dove into the  Dora 1,2,3. As we partnered up the QIC gave specific instructions to 2 PAX who have journeyed to the 1k Merkin club (Bushwacker, Butt Splice) this also included separating the modest Steve who I initially thought was a 1k member as well. With these gentleman assisting us less (Full grown men) 😂 with the series of 100, 200, and 300.. As one man started with the WWII sit-ups demonstrated by the Grundy the other was required to run down to the other side of the light of the tunnel and back up replacing their partners count.. Thanks to Captain Sparkles for logging on map my run and keeping track of our distance through this series. Then on to Merkins and finishing with squats… After finished we had  two 10 counts and continued with the Burpee mile back to the AO. With 2 minutes remianing we wrapped up with  25 IC FK and 1 min of plank..

    count off, announcements, COT

    Thank you Grundy for closing us in prayer!!

    Always a pleasure leading Full grown men!! 👍