F3 New Orleans

Category: Backblasts

  • A Bunch of Asses

    “The Borrower is Slave to the Lender” – Proverbs 22:7

    YHC (Borrower) was in debt….3 beatdowns Q’d, and no backblast in sight for the NOLA Pax(Lender)…I mark it up to writer’s block.  Anyway, being a slave to the lender is no fun, and the best time to make a change is N:OW.

    Nine Pax gathered in the Rock City gloom to get better today.  Let’s get to it…but first….

    DISCLAIMER

    The Thang

    Mosey over to the rocks, and select a small friend…something that you can move around for 30x reps. (Did they listen??)

    COP #1: Warmup

    30x Rock Jacks IC…(No, they didn’t…plank and wait since YHC is merciful)
    20x Rock Marches IC
    15x Right Pantry Loads IC (I may need to rethink my naming abilities…Maybe I could take a note from Hawg and call it THE Pantry….or maybe a note from Marlin and call it Pantry, Baby….or Bogey and cal…actually….sing it as Swweeet, Pannnntry Loadssss….bah bah bahhh…)
    15x Left Pantry Loads IC

    Mosey over to the patio and bathroom structure, and partner up.

    Dora 100s

    YHC posted with F3Houston last Wednesday @ The General, and wanted to share an exercise circuit that Duggar introduced to me.  A note about F3….F3 is awesome, but you don’t feel the really cool awesomeness of F3 until you post in another region.  No matter where you go, you can always plan on a group of guys standing around a shovel flag, the DISCLAIMER, a kick ass beatdown, and finishing with a COT.  This is the power of consistency and discipline that makes F3 so awesome.

    Now back to Duggar’s circuit…it sucked last week, so let’s see if it would be better this week.

    Pax 1: 5x Donkey Kicks (rep counter), then 5x Box Jumps, mosey back to Pax 2.
    Pax 2: Flapjack between 5x Goblet Squats (w/ rock) & 2x Burpees until Pax 1 tags you out.

    Paused in the middle (at 50 Donkey Kicks) for station identification.

    COP #2: 4MOM

    15x Crunchy Frogs IC
    15x Flutter Kicks IC
    15x Hello Dolly IC

    Back to the Dora 100s.  Each Pax ended up with roughly 50x Donkey Kicks, 50x Box Jumps, 100ish Goblet Squats, 40ish Burpees, and a great time with the Pax.

    Pax collected their rocks and leaned on the wall for a breather….they thought we would do wall sits.
    Pax moseyed over to the baseball backstop….and this is where we do wall sits.

    10x Overhead Press Wall Sit IC
    10x Rock Curl Wall Sit IC

    Mosey back to the rock pile to drop off our friends, then mosey over to the track.

    100m Sprints

    Pax jogged the curves, then sprinted the 100m straight-aways.  We did 3 laps.

    Mosey back to the flag, where we finished the beatdown with a plankorama.  Held the COT, which included the Countoff, Nameorama, and a Prayer.  Thanks for letting me lead.

    -Shorty

  • 610 Stomp #107

    The Thang

    Two missions:

    1. The Track – 10x Burpees, run a lap (sprint the 100m), 10x Jump Squats
    2. The Refinery – 10x Pullups, 20x Merkins

    Run between each destination when you complete your mission at that AO.

    Gathered the troops around the entrance of the track due to time, but I believe many made it through 3 – 4 times.

    Mosey to the flag, where we held the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.

  • The Treadmill

    The Thang

    Mosey over to the great lawn.  Did some warmup stuff.

    Mosey to the end of the Great Lawn, and partner up.

    Animal Hunting: 

    Pax 1: Perform Animal movement until Pax 2 catches you.
    Pax 2: Perform Exercise at the start, then catch Pax 1.

    Round 1: Bear Crawl / 20x Merkins
    Round 2: Frog Hops / 30x Squats
    Round 3: Duck Walks / 12x Burpees

    JV gave us an eleven count (see, YHC can remember things), and that’s what we will do.  Mosey over to some benches.

    Elevens

    Pax does Dips on the far side, and Derkins on the starting side.  Start with 10 x Dips, 1 x Derkin….decrease Dips / increase Derkins by 1 until the reps flapjack.

    Nice job men.  I believe some guys got extra credit.

    Mosey to the middle of the Great Lawn.  Spent some time with Mary I believe.

    Enough time with Mary…Mosey to the side of the Great Lawn.

    Gassers:

    Sprint over, back, then finish thru the other side…for time. If time is not hit, 20x Burpees OYO:

    Gasser 1) Test Gasser…wanted to gauge the time to complete with the Pax (1:58) [min:sec]
    Gasser 2) The real Test Gasser (1:40)….Pax beat the time by 18 seconds….nothing like having a fire burning under you.
    Gasser 3,4,5) All beat the time (1:40) by 10 – 15 seconds.

    Done.  Mosey back to the flag.  Ended with the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead.

    -Shorty

  • Whatever happened on September 23?

    Looking for inspiration while planning for the Mothership, YHC scoured the interweb for some interesting events that occurred on September 23.  I soon came across three events that were suitable themes for a beatdown: Bruce Springsteen’s birthday (1949); the organization of the first baseball team, the New York Knickerbockers (1845); and the defeat of HMS Serepis by the Bon Homme Richard (1779).

    YHC was joined by a complement of 21 men strong, and after a quick disclaimer, mosey to the Great Lawn to celebrate the Boss’s birthday.

    IC x 10:

    • Bird dog
    • Oblique crunches (5 each side)
    • Seal jacks
    • Sphinx mercans

    (see what I di there?) And, some lyrical trivia:

    “Windows are for cheaters/Chimneys for the poor/Closets are for hangers/Winners use the door,” from Rosalita, so

    • Rosalitas x 10

    “Mama always told me not to look into the sights of the sun/Oh but Mama/That’s where the fun is,” from Blinded by the Light, so

    • Sun Gods x 10

    “Have you ever seen a one-legged man trying to dance his way free/If you’ve ever seen that one-legged man/Then you’ve seen me,” from The Wrestler; a one-legged man trying to dance can only mean

    • Daft Punk x 8

    for a total of 68 – Happy Birthday to the Boss! But one more quote,

    “In the day we sweat it out in the streets of a runaway American dream/At night we ride through mansions of glory in suicide machines,” from Born to Run, so mosey to the ball field next to the stadium, where we celebrated the NY Knickerbockers with:

    Field of Dreams

    • Home Plate: 8 Count Body Builders x 10 (timer); Carioca facing infield to 1st base
    • 1st Base: Mercans AMRAP; lateral shuffle facing infield to 2nd base
    • 2nd Base: LBCs AMRAP; lateral shuffle facing outfield to 3rd base
    • 3rd Base: Squats AMRAP; Carioca back to infield to home

    Mosey back to the Great Lawn to commemorate the Bon Homme Richard’s victory; to paraphrase the immortal words of John Paul Jones, “We have not yet begun to exercise:”

    Attack and Defend

    • Run 10 yards, Diamond Mercans x 10, backpedal to start
    • Run 40 yards, LBCs x 40, backpedal to start
    • Run 80 yards, Freddie Mercuries x 80, backpedal to start
    • Run 100 yards, SSH x 100

    Plank and wait for all to finish, then circle up for Mary (all IC):

    • American Hammer x 20
    • Hello Dolly x 15
    • Flutter Kicks x 15
    • Windshield Wiper x 10
    • Dying Cockroach x 15
    • Gas Pump x 15
    • Monkey Crunch x 20

    Mosey back to the Flag, where there was mumble chatter about time left, so

    • 10 Burpees OYO

    Count off, name-o-rama, and BOM for a prayer.

    Thanks for letting me lead.

     

  • Let’s Get This Over With

    The extra steamy gloom and lack of breeze on Wednesday at The Foundry made for an aura that screamed “let’s get this over with.”  Handful of regulars trickled in along with a kotter from Beans…t-claps!  Nothing too crazy in store, just a mix of old and new stuff.  Here’s what we did:

    Disclaimer and mosey to the practice track for the pre-thang COP:

    SSH x20

    Abe Vigoda x20

    Inchworm (stationary) x20

    Goofballs x20

    Bear Crawl approx 20yds, Crawl Bear back

    Crab Walk forward 20yds,  Crab Walk backwards

     

    Next up, Mosey to The Foundry for a few rounds:

    Pull Ups AMRAP

    Freddie Mercs AMRAP

    Body Rows AMRAP

    Groiners x15 (Timer)

    Hanging Knee Ups AMRAP

    Lunges AMRAP

    Rinse and repeat

     

    Meander to the museum steps for a little something pulled from the F3 exercise database:

    Stairway to Seven – (start with 1 Burpee at bottom, 1 incline push-up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, run to top, 7 squats at top).  The PAX dug deep on these and there was plenty of sweat puddles blotched the concrete in front of the museum.  We capped off our time there with some Mary consisting of: LBCx25, Wife Pleasers x15, Penguins x15.  YHC intended to throw some dips in the mix but dropped the ball.

    The PAX then got into line formation for a Scout Run (cousin to Indian Run) back to base.

    COT included a few of us feeling the wrath of a nearby colony of fire ants.  T-claps to Walleye for leading the prayer while YHC did a round of foot slappers.

    Always a great way to start the day.

    Tool

     

  • Pop it, push it, rock it, roll it

    Wednesday at the Birdcage I was horrified that only Bartman got the reference to Da’ Dip by Freak Nasty – a classic hit from 1996.  This epic song never hit higher than 15 on Billboard but this song made it to the playlist of every dance party and wedding based on the pre-twitter/pre-youtube world of social media.   Freak Nasty is really Carlito Thomas – who was raised here in NOLA but currently works and produces in Atlanta.

    You can watch the video in all its glory right here.  https://video.search.yahoo.com/search/video?fr=tightropetb&p=da+dip+video#id=1&vid=a571c5c0cbd5d72bb6b60f0735d34e0b&action=click

    So today was inspired by the un-informed from Wednesday.

    Started with the disclaimer…Tclaps to Tinkles who posted with 2 miles under his belt already and welcome back kotter to Jammy Fanny.

    Mosey’d over to the Tulane lawn for a quick warm-up.

    SSH x 20, IMP walker squats x 20, Mtn Climbers x 20

    Mosey’d to the Mtn – straight to the top up the stairs taking 2 steps at a time:  At the top broke out Sally Up/Flower by Moby for a Splash inspired Squat a thon.  Every time Sally Up – squat up – every time Sally down – squat down.

    Then we did a lap – down the stairs up the other set of stairs.  Taking 2 steps every step.  Instead of plank and wait – it was BLIMP and wait.

    Then we circled up for ROXANNE by the Police- Merk/Plank Jack a thon.  Every Roxanne do a merk.  Every Red Light do a plank jack.  Inspired by Maverick.

    Then we did another lap – BLIMP and wait at the top.

    Then we circled up for a quick – Leg raises x 20, Russian Twist x 20, Roaches x 20, Hip Dips x 10 left and x 10 right

    Down the stairs to FREAK NASTY alley.  Where we dip.

    At Freak Nasty alley I played Da’Dip (3 verses about 3 min).  Every time he said:

    I put my hand upon your hip
    When I dip you dip we dip
    You put your hand upon my hip
    When you dip I dip we dip
    I put my hand upon your hip
    When I dip you dip we dip

    We did 9 dips.  When he “sang” the verses we held a high dip position.  After about 3 min I noticed we were losing a few- so I decided to cut it.  Happy I got to educate these knuckleheads on the pre-bounce era of booty shakin’ hip hop.  We ended up doing about 30-40 dips.

    Circled up to the lawn right next to Freak Nasty Alley.  Here we did 15 donkey kicks right leg, 15 donkey kicks left leg, 15 fire hydrants right leg, 15 fire hydrants left leg.  Then we mini mosey’d under the parking garage.  Here we did merkin’ round the clock.  10 merks at 12 oclock, 10 merks at 300, 10 merks at 600, and 10 merks at 900.  Using the parking blocks to create a different leverage.

    Finally we mosey’d back to the FLAG.  At the Flag we did plank – 45 sec yankee agressor, 45 sec southern gentleman, and 30 sec mission impossible.

    Always a pleasure to lead.  Thanks for the opportunity.

    See you in the Gloom – RY

     

     

  • The World Celebrates

    It’s been a little over two months since The World dominated the Gnarly Nutria.  Hoping to keep the memory alive, today seemed like a good day to remember and celebrate.   So at the ironically named Uptowner, three worldly men broke out in celebratory 3-6-3 exercises.

    There is one rule at The Uptowner, and as a result of that rule everything written below occurred within 3 feet of the flag.

    Warm-up

    SSH x 31 (IC); IW x 31 (IC); J-Los x 15 (IC); Abe Vigodas x 16 (IC); Burpees OYO x 20; Good Mornings (IC) x 15

    The Celebration

    A series of 3-6-3 exercises.  Each exercise consists of 3 super slow cadence reps with a hold at the end, followed by 6 regular cadence reps, and then 3 more super slow cadence reps with a final hold.  Why do we use the 3-6-3 to celebrate?  Check the historical records to see why.

    Here are the excercises (all con roca) – We all chose two rocks: big and bigger

    • Shoulder Press
    • Curls
    • Squats
    • Rows
    • Bench Press
    • Left Leg Lunges
    • Tricep Curls
    • Right Leg Lunges.

    Break for some Mary:  LBC x 31 (IC); Penguins x 31 (IC); Dying Cockroach x 31 (IC)

    Then repeat the 3-6-3 exercises

    Announcements and COT and the celebration ends.

    Moleskin

    • It felt good to reflect on our greatness.
    • There was a general consensus that the 3-6-3 is harder that it seems.  I’m looking forward to some lactic acid build up.
    • It’s my overall feeling is that The Uptowner sucks and I believe it is wholly due to the one rule of The Uptowner.
    • They don’t get much more consistent than Fracsac and JV.  Thanks for the inspiration brothers.

  • Answering the Call

    Shorty asked if anyone could cover his Q this week at Okwata, as he would be out of town.  YHC quickly answered the call and stepped up.  Late Wednesday, YHC issued a subliminal call to other Pax through Group Me, but who would answer the call?

    YHC arrived at least 4 minutes early, planted the shovel flag and waited for the determined to arrive.  Surge was attempting to make Rudy aware of the classic movie “Little Big Man” but Rudy denied having any knowledge of it.  YHC took a mental note, maybe this classic will get added to a future beatdown.  As the clock turned to 0530, YHC called out the disclaimer, as the remaining few Pax filtered in.

    The thang

    Mosey to the fountain, made a reverse circle around it, and ended on the patch of freshly cut grass just in front of it for:

    Warm up

    SSH IC x 31…..there’s something about that number
    Imperial Squat Walker IC x 15….nice and slow to get that deep squat!
    Abe Vigodas IC x 10

    StartEx #1

    Jack Webb Double Shots at the Bar…an Okwata favorite!
    Line up along the railing of the fountain.
    One merkin followed by two air presses (double shot) in the peoples chair position at the barre.
    Two merkins….four shots..
    Three merkins….six shots…
    You get the idea….
    Ten merkins…..twenty shots. Hold the peoples chair until all Pax completed.

    YHC had a great Okwata partner beatdown in mind, but an odd number of Pax called for the back up plan. Since 11 is an odd number, and we have an odd number of Pax…..

    StartEx #2

    Mosey to the levee near the HOP for 11’s.
    Start with 10 burpees on the freshly cut grass of the Okwata side, run up and over the levee, and do 1 Jump Squat on the other side.
    As we crossed the levee, we discovered the lawn crew was perhaps unaware of the existence of land on the south side of the levee.
    The Pax finished with 1 burpee and 10 Jump Squats, and ended back on the evenly mowed grass.

    With being so close to the HOP, let’s take advantage of it!

    StartEx #3

    Three stations, three Pax in each station
    Station one – Catalina Wine Mixers x 15 (Timer)
    Station two – Pull ups (AMRAP)
    Station three – Step Ups (AMRAP)
    After an exhausting evolution, YHC called for a rinse and repeat!

    Mosey back to the flag for a few minutes of Mary!
    All IC
    WW II Situps x 15
    Flutter Kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and closed it out with a prayer to the Sky Q.

    8 determined Pax answered the call and joined YHC in the gloom of Okwata.  Even Terabyte made the trek all the way from the outskirts of the world, a place some refer to as the “River Ridge.”  If you are reading this and you did not post at Lafitte’s Plunge or Okwata, then perhaps your Thursday morning was not as meaningful as it could have been.  But don’t fret, tomorrow is a new day with a new gloom, and next Thursday will be here before you know it.  Will you answer the call?

    Thanks to the 8 Pax for answering the call and posting with me today.  SYITG!

     

    Fracsac

     

     

  • 4 At The Plunge! 4 At The Plunge!

    YHC arrived at The Plunge at exactly 0528, and of course Amnesty and Da Parish had beaten him to the outdoor pool.  It was open this time.  He was excited for his VQ and, after laboring for a full 15 minutes the night before on the workout plan, eagerly relayed it to the PAX.  Would it be a beat down?  Time would tell.

    Speaking of which…

    • 200 yd Freestyle warmup
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Breaststroke
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Kick only
    • Rinse & Repeat

    Lo and behold, an FNG arrived 5 minutes late, and jumped right in once he got the rundown.  It was Da Parish’s FNG from the week before, and Da Parish was excited to have kept his EH going.

    The PAX finished up right on time and the naming ceremony was on.   His wife is a news anchor, so would it be “Anchorman”?  Nah.  He works in hotel sales, so “Bellhop” it is!

    Quick COT and, just as quickly as it began, it was finished.

    Announcements

    • Still plenty of available Q’s at Lafitte’s Plunge

    Thank you for the opportunity to lead for the first time.  Looking forward to Q’ing the Plunge again,

    Bleau

  • Who’s the Q?

    Your QIC arrived at the Scramble this Gloom not knowing what to expect for turnout. To his surprise on arriving, he spots the glow of a cell phone illuminating the inside of Turtles car. Then the cars start rolling in. Butt Splice, then Steve, Dundee and rounding out the PAX Carpool. Although I knew I had EH’ed Carpool on Tuesday and would not be alone for this hike, it was great to see (2)F3 brothers who had previously told the QIC they would be resting in preparation for Friday’s unofficial 10k show up. How awesome is it to see these brothers challenge one another to an alternate beat down of the deck of death. (Steve/Turtle) The Q offered the opportunity of choice to the PAX, to which non obliged. So we Moseyed along our standard route incorporating the ole Chewy sprints totaling (5). Upon returning we circled up closing out with SSH, HB and BK IC 20. Ended with a session of stretching..

    countarama, annoucarama, COD

    Thanks for praying is out Dundee!!