F3 New Orleans

Category: Backblasts

  • Bringing It Home

    “Baseball may be a religion full of magic, cosmic truth, and the fundamental ontological riddles of our time, but it’s also a job.”  Bull Durham
     
    Same truth goes for F3 beatdowns.  And the job at hand this morning at The Gipper was pretty simple for YHC – gas the PAX and try out a few new things in the process.  Yes, that meant there were no Bulgarians this morning, but there were more than enough squats to satisfy anyone of Balkan descent …
    Warm-Up:  SSH, Toe Touches, Good Mornings, IW’s, Mummy Kicks, Butt Kicks, all 20x, IC.
    Thang:  Mosey to the School Board and circle up at the back memorial for a medley of merkins and squats, all 15x IC:
    • Wide-to-Narrow Merkins (killer)
    • Wide-to-Narrow Squats
    • Atomic Merkins
    • Sister Mary K’s
    • Shoulder Tap Merkins
    Onward to the loooooong parking garage rooftop for a set of suicides, flutter kicks 20x IC, suicides, plank jacks 20x IC.
    Next up, rooftop F3 baseball: 1st base LBC’s, 2nd base Parker Peters, 3rd base Freddie Mercs, and home base 15 burpees.  Rotate after home base completes their set of 15, bear crawling to the next base.  Completed once everyone has hit each base.  (After nearly skinning my face on the concrete, YHC offered a very, very late disclaimer.)
    Finished up with Lt. Dan’s across the parking lot (1:4 ratio) and mosey back to the flag.  The PAX was out of time for Mary but, after a quick COT, put in a little extra by helping set-up the tables for the Covington Farmer’s Market.  Thanks guys, enjoyed leading today.

  • Beans and Burpees

    It was a Nationwide convergence as 4 men from Chicago, East Carolina, Cleveland and New Orleans met in the gloomy reflection of the Cloud Gate to let Chicagoland know that F3 Nation has arrived and things will never be the same.

    I let the Nation know that I was not a professional trainer and that there was a high probability that I would get lost.  With that, we moseyed up the long winding bridge to the east? side of the the park and over the big, busy road.  There we found a small patch of grass to start our warm-up

    The Warm-up

    • 20 Burpees OYO
    • 20 SSH (IC), 20 IW (IC), 10 Abe Vigodas (IC)
    • Burpees EMOM:  4 sets of 12
    • 20 Peter Parkers (IC), 20 Plank Jacks (IC), 20 Parker Peters (IC)
    • Burpees EMOM: 2 sets of 10

    Route 66

    We found a perfect line of trees all planted about 10 yards apart.  We lunge walked to the first tree and did one squat, lunged walked to the 2nd tree and did 2 squats, etc.. until we got to the 11th tree and did 11 squats for a total of 66 squats.  Slow mosey back to our burpee area to finish with 12 burpees.  That gave us 100 burpees which should really be the minimum amount for a good workout.  Denari had to cut out early for work at this point.  Thanks for the hospitality brother.

    From there we crossed the street.  I had noticed a very small levee on the banks of Lake Michigan perfect for some crawl bear.  So I explained to the two remaining Pax that we were going to do 11s with squat jumps and merkins, while bear crawling down the levee and crawl bearing up.  As fortune would have it, we started at the top so we were bear crawling down the leavee when we realized that people from Chicago do not pick up after their dogs.  I avoided at least 8 land mines on the way down the levee.  Reaching the bottom I decided to modify, cancelling the 11s in favor of some ledge work.

    The Red Hot Chili Pepper

    This is a modification of the Chong-Li Special.  All counted in cadence.

    • 20 Left Leg Step Ups (aka Tatum Channings)
    • 10 Dips (aka Freak Nasties)
    • 20 Right Leg Step Ups (aka Channing Tatums)
    • 10 Derkins
    • 16 TCs
    • 8 FNs
    • 16 CTs
    • 8 Derks
    • 12 TCs
    • 6 FNs
    • 12 CTs
    • 6 Derks
    • 8 TCs
    • 4 FNs
    • 8 CTs
    • 4 Derks
    • 4 TCs
    • 2 FNs
    • 4 CTs
    • 2 Derks

    From there we moseyed back to the big shiny bean and had count-off, name-o-rama and shout outs for Katie, a young girl involved in an accident in the Clevelend area, the people of Mexico, and the people of the Caribbean.  Thanks for the opportunity to lead.  It was a privilege.

    -Hawg

  • Basics at the Marsh, Tabata style!!

    Seven PAX converged on the court at the Milestone Marsh. Welcome Bushwacker to the weekly routine. Had a fellow F3 brother NOT Fart sacked, we could have had OCHO men on this Gloom. QIC decided to stick with some basic movements. How perfect and even is the number 8 when it comes to working out and simply multiplying times itself to give a complete count of 64.. As you can see OCHO being the number of the day.. 8×8=64 20sec work 10 sec rest with 1 min between the change of exercises..

    the thang

    Round #1 SSH on the odds and PJ on the evens.

    Round#2 Merkins on the odds and SMK on the evens.

    Round#3 Bear crawl on the odds and Crab walks on the evens.

    Round#4 Pull-ups on the odds and Arm ups on the evens.

    Round#5 HB on the odds and MC on the evens.

    Round#6 Burpees on the odds and 8 count body builders on the evens.

    Round#7 Squats on the evens and Al gore tree huggers on the odds..

    Round#8 FK on the odds and Russian twists on a the evens..

    While many of the men questioned some of the PAX techniques on the moves performed this Gloom.. (Hunchbacked Turtle squat and Locked elbow Grundy Merk) One thing is certain we all worked hard and got 💪. Great job F3 brothers!!!

    countarama, annoucarama, COT

    Grundy prayed us out!!

    Hugh thanks to @Captain Sparkles, @Steve and @Turtle for sticking around and completing the ISI  with your QIC for today!!! The PAX thanks you @Buttsplice for the recommendation 👍 of some core..

    Appreciate all of you my brothers!!

     

  • My O Face

    My O Face

    Soooo almost fartsacked this morning to walk up to the Pax and get the “Oh you showed up!”.  Which prompts the immediate reply “Oh Shit! I’ve got the Q”

     

    So a short mosey for an even shorter warm up.

    25 SSH

    20 Mountain Climbers

    20 Parker Peters

    Mosey back from whence we came over to the pull up bar station.  On the way we stopped for a quick 10 Mericans and back on the track to the pull up station.  Broke up into 3 groups:

    Count was 10 Push Pulls (1 pushup followed by 1 pull up) should have done 2 of each.

    Other paxs did Lunges & some other exercise

    We then moseyed over the the soccer field and separated back into 3 groups

    Count was 10 Pull ups, while the Pax did some other exercises.  I didn’t plan it and can’t remember so lets just mosey on.

    Next session was DORA

    100 Carolina Dry Docks

    200 Dips

    300 LBCs

    We then lunged our way to the end of the parking lot and jogged to the kick ball field for a circle of fire.  Increasing reps of Mericans around the circle till we each got to do 5 reps.  Tclaps to Pony Boy for keeping me honest on these.  We rotated on to our six and finished with a little Mary (Box Cutters & Russian Twist).

  • The number of the PAX shall be 10

    YHC arrived a bit early at Pontiff to explore the lands.  I had some ideas for new things I wanted to try.  2 important discoveries: the football field was a swamp, so that was off limits (the rest of the park was also a swamp – but if we’re going to dig up turf, lets do it off of the football field); more importantly – the steps in front of the rec center building had railing arranged such that no more than 10 PAX would fit.  So as long as we numbered 10 or less, YHC would get to try a new trick from the F3 Lexicon

    Moseyed back to the VSF (Where are the flags.  Did someone leave a flag with Shorty again?), Bogey was already waiting.  Then JV.  Milkman, and DuctTape rolling in again.  Tool’s truck, prolly with Amnesty.  Marlin (hey Baby!) and we could hear the squeaking sounds of Hawg’s bike indicating an imminent arrival.  Walleye emerging from the gloom.  10 PAX, still 5:28.  YHC was confident that Cowbell and Shorty would not show, and they didn’t disappoint.  So at 5:30 – 10 PAX rolled out through the first puddle and off towards the rocks.

    COP #1: Normal spot for warmups.  SSH x5. #Mumblechatter about how calves were feeling it. NOW GRAB A ROCK.

    COP #2: Since we couldn’t use the football field, head over to the next best open area of grass and line up the rocks.  But first, plank-o-rama

    • Peter Parker x25
    • Mountain Climber x25
    • Parker Peter x25

    The Thang:  OYO

    • 5 Burpees
    • Allelujah walk/trot to the fence and back, con rock (about 50 yards each way)
    • Bear Crawl to the last tree, Crawl Bear back (about 25 yards)
    • Repeat
    • Repeat again (subbing out Lunge Walk / Walk Lunge for the Bears)

    Interlude: Head over to the rec center steps.  F3 Lexicon calls it the “Deep Sea Diver”, though YHC cannot fathom why.  (#seewhatididthere).  Each PAX gets a lane on the steps (and there are only 10 lanes…)  Plank up at ground level.  Hip Slappers (in cadence) x5.  Feet up one step (starting to decline).  HS x5.  Feet up one more step.  Repeat.  Up 6 steps, then back down.  Shoulders feeling it.  You know what shoulders need?  MORE ALLELUJAH.

    COP #2 Again: Repeat 2 more times.  Burpees, Allelujah, Lunges.

    COP #3: Mosey to the Swingset area and drop all our rocks in a pile.  Partner up.

    • Pull ups
    • Rows
    • Curls
    • Squat Jumps (YHC swears he saw Amnesty leave the ground at least one time)
    • One lap around the track (timer)

    As PAX grimaced while watching Milkman and Marlin stop for tea on their lap, YHC decided to call audible and rotate when running PAX reached the far side of the track (rather than waiting for their return, which might never happen).

    Gather rocks to return to the pile

    But Wait COP: YHC realizes we still have a few minutes to spare, so circle up for one last set:

    • Curls x12
    • Rows x15
    • Bench Press x15
    • LBC x25
    • Cockroach x20
    • Curls x10
    • Rows x12

    Now return your rocks and sprint back to the VSF.

    Countoff (did I say we had 10 PAX?), Name-o-rama.  Announcements – check emails and the CSAUP posting for information about upcoming events.

    Gather for a prayer to send the happy and sweaty PAX off into a glorious Monday.  Lord, give me vision and strength to serve you today.

  • Saturday’s Super 21’s (Or Something Similar)

    It felt like Ei was missing his natural foil the past few weeks without Chewy in the fold, so it was a welcome sight to return from the 2 mile pre-thang and see them bickering at the flag again.  Welcome back Chewy, we missed ya.  18 men strong this Saturday morning.

    Warm-Up:

    Seal Jacks, Toe Touches, IW’s, Windmills, Good Mornings, all 15x IC, with OYO Merkins interspersed (10, 8, 6, 4, 2) between.  Next up: High Knees, Butt Kicks, and Smurf Jacks, all 30x IC.  Yeah, I could barely keep the cadence count here, at one point sounding like kid hitting puberty instead of a full-grown man.   Wrapped it up with 10 Merks, OYO.

    The Thang:

    It just wouldn’t feel natural if YHC led a beatdown that didn’t include the Bulgarian Split Squats.  It’s a staple that the PAX loves (or loves to hate).  Either way, YHC decided to knock it out early: Freak Nasties, Left BSS, Freaks, Right BSS, Freaks, everything 15x, IC.

    Then a mosey over to the playground for an…. Overly-Optimistic-Semi-Mangled-Super-21 (Minus-Some).  Start with 10 Merks, 10 MCs, and 10 Plank Jacks, then lap the playground to return for 11 Merks, 11 MCs, and 11 Plank Jacks.  Onward and upward until you hit 20.  A LOT of bitching about this being an unlikely goal, with talk of rainbows and unicorn flying out of butts being bandied about.  Nevertheless, the PAX got to work, with a kale-powered Butt Splice leading the charge.

    Well, YHC had a watch that morning and can say for certain that the PAX could  have finished.  But Bushwacker wanted more core this morning, so YHC called an audible and ended the misery (most got to around 17) to circle up for some Captain Thor.  The PAX did not show much appreciation.  (But YHC had a good laugh watching Ei do something that barely resembled sit-ups and looked more like simply rolling around in the grass.)

    Then it was a Bataan Death March back to flag.  T-claps to Shooter who suggested two lines, so that everyone could get at least a set of burpees in.

    Countdown, announcements, Splice prayed us out, and on to coffeeteria for a heated debate on the F3 naming conventions.  Thanks guys, hands down my favorite way to start a weekend.

  • Looking at Lichtenstein

    With a large PAX and three FNGs, YHC decided a little art tour was in order.  After a brief disclaimer to Disclaimer et al. and a mosey to the side of Museum,

    THE THANG

    A brief stretch with 30 SSHs and 30 IWs.  Mosey to Lichtenstein’s Five Brushstrokes (the glob in the fountain in front of the Museum) for a favorite in honor of Bubba: the Deck o’ Death.  55 cards (regular deck, plus three jokers): Diamonds for Dips, Hearts for Derkins, Spades for Squatties and Clubs for Box Jumps, with 15 burpees on the first joker, 16 burpees on the second and 20 LBCs on the third and, of course, Aces count as 14, not 1.  So that’s 104 dips, 104 derkins, 104 squats, 104 box jumps!!, 31 burpees and 20 LBCs.

    Mosey to the wall of shame for a fine example of WPA art around Tad Gormley.  For those who weren’t appreciating the lines and curves (and for those who were), there were 24 regular calf raises, 24 pigeon-toed calf raises, 24 bow-legged calf raises and–to round out to 100–another 28 regular calf raises.

    Mosey to the great lawn for little more than Six Minutes of Mary:

    • 30 Monkey Humpers
    • 1 minute plank
    • 10 Dr Ws
    • 56 LBCs
    • 30 Dying Cockroachs
    • 1 minute plank

    Mosey back to the flag for Countoff, Name-o-Rama and Shoutouts.  T-claps to Two Yutes for getting two FNGs out, and Tclaps to Rocky Top for his Kotter.  Welcome to Corner Pocket, Mahatma (better than Puddles) and Disclaimer.

    JV

     

  • The Morning After

    YHC arrived at the AO early, energized after the rousing performance by U2 the night before, and eager to discuss the show with the many other F3 men that attended.  YHC was joined by 3 PAX, but as 0530 approached, it appeared that the concert-goers chose to fartsack, so on with the show.

    0530 – Disclaimer, grab a rock and head out onto the field.

    10 SSH for a quick warm up.

    Since it was his 53rd birthday, YHC had an ambitious plan for a Deck of Death +1.

    • Spades = American Hammer; Hearts = Merkins; Clubs = Jump Squats; Diamonds = Kettlebell Swing w/Rock
    • Number of reps according to face value of card dealt (2-10; Jacks=11; Queens=12; Kings=13; Aces=14; and 1 Joker=15), except,

    Wild Cards (for variety):

    • DeucesMini Dirty Mac Deuce (2 each of Pullover to Press/LBC/Forward Lunge (Spades); Curl to Press/Heavy Freddies/Rear Lunge with Twist (Hearts); Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out (Clubs); Deadlift to Upright Row/Reverse Crunches/Low Slow Squat (Diamonds))
    • Jacks: Spades=Plank Jacks; Hearts=Seal Jacks; Clubs=Smurf Jacks; Diamonds=Star Jacks
    • Joker=8-Count Body Builders

    As I said, the plan was ambitious (maybe too ambitious), and numerous 10 and 20 counts were necessary as more cards were dealt. Nevertheless, we completed 44 of 53 cards in the time allotted.

    Total work done:

    • 86 American Hammers
    • 84 Merkins
    • 77 Squat Jumps
    • 77 Kettlebell Swings
    • 15 8-Count Body Builders
    • 11 Plank Jacks
    • 11 Seal Jacks
    • 2 Pullover to Press/LBC/Forward Lunge
    • 2 Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out
    • 2 Deadlift to Upright Row/Reverse Crunches/Low Slow Squat

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

    All said and done, it was a Beautiful Day.  T-Claps to the PAX for indulging me.  Thanks for letting me lead.

     

  • No Respect

    A group of 12 met this morning wondering what happened to the cold front, and once 5:30 hit mosey’d to the foot of the mountain to see what they were in for.

    In the spirit of Play Fast Fridays the morning was all about cardio, cardio, cardio.

    Warm-up

    • Arm Circles forward I.C. x10
    • Arm Circles reverses I.C. x10
    • High Knees I.C. x10
    • Butt Kicks I.C. x10

    The Mountain

    • The pax ran up to each level and waited for the six while doing side straddle hops until they reached the peak
    • F3 Combine: Shuttle run between the parking curbs with ascending burpees after each rep to 5
    • Partner Relay: Partner does side straddle hops while the other partner backpedals to the stair and sprints back (x5)
    • Moseying Indian Run down the mountain

    Benches

    • Left Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Right Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Stair Masters I.C. x10

    Touchdown Jesus

    • Voluntary Mary
    • Global Warming
    • and to finish it out… Monkey Humpers by request

    Mosey’d back to the flag for the count, name-o-rama (not a single respect in the pax), named our FNG (s.o. Hand Grenade), and prayer.

    Always a pleasure fellas,

    Hasselhoff

     

  • “Knife! That’s not a knife, this is a knife!!”

    Your QIC made his normal stroll through Mandeville city park from his neighborhood looking for the normal showing of 7-10 F3 brothers chattering to start the Scramble. However, this Gloom would show to be quite light with only brother Dundee standing in the shadows. As we anticipated others and were getting ready to Mosey Burgundy comes rolling in hot to complete the PAX.

    The thang

    The QIC took the PAX on the original Mosey route for 3.2 miles. We kept a nice steady pace getting back to AO about 550. Circled up for a little standard routine of basics consisting of IC 25, SSH, MK, IW, HB, PJ, LBC’s, MC ending with FK..

    countarama, annoucarama, COT

    Appreciate Dundee for praying us out!!