F3 New Orleans

Category: Backblasts

  • Lafitte’s Plunge #35 – the FNG

    YHC arrived at the Plunge precisely at 0530, and to his excitement his EH had finally succeeded.  There in the water was his FNG; second to date.   The other PAX will be impressed with YHC’s ability to headlock.  Where are the other PAX?  YHC grabbed the FNG, made their way to the outside pool….locked.  Where are the other PAX?   Oh.

    The Thang….

    • 200 yd w/u
    • 5o yd Freestyle sprint
    • 50 yd Freestyle recover
    • 100 yd Dealers Choice
    • Rinse & Repeat

    The FNG left around 0600 to bring his 2.0 to Children’s Hospital to get tubes.   Since YHC had been the one to EH the FNG, the naming ceremony would be postponed till the next post.   The FNG advised that he’d like to attend Stomp, Foundry, & Mothership, but he needed to get in better shape before he could burpee.  YHC advised him that is why you do burpees, to get in better shape.  *mind blown

    Announcements

    • Via GroupMe, Bleau will have his VQ at Lafitte’s Plunge next week
    • Plenty of availability for Q’s at Lafitte’s Plunge

    Intentions

    • FNG’s 2.0 on his procedure today

    Thank you for the opportunity to lead,

    Da Parish

  • The 40 – Again

    In preparation for tonight’s U2 The Joshua Tree concert, YHC decided he’d don his Edge hat, grab his music (Thanks Bogey for the louder-than-mine speaker!), and put together a U2 playlist.  And what better way to celebrate than with the workout first inspired by U2’s anthem: “40”.  That’s right, the 40 is back, and better than ever.  So after the disclaimer, 10 PAX set off.

    First, lets climb our One Tree Hill: the levee (yeah, I know it doesn’t have any trees – but its the best I got).  SSH x30, as its the 30th anniversary tour.  Then we start the 40.  You should all know the drill: 10 exercises.  Each exercise in 4 sets.  Each set is 10 reps.  Cross the levee in between each set.  When all is said and done, up and over the levee 40 times.  And that 40th time is a REAL TREAT.

    For the U2 theme, YHC selected 10 of his favorite U2 songs for each exercise

    I Will Follow: Imperial Walkers.  First song from the first album, Boy, in 1980.  Written as an ode to Bono’s Mom.

    Gloria: Giraffes.  From October in 1981.  “Gloria in te domine, Gloria exultate” – Glory to you, Lord.  At this point, much mumble chatter about how most of the PAX has been listening to U2 longer than Cowbell has been alive.  #Hate

    Sunday Bloody Sunday: Box Cutters.  From War in 1983.  The song actually preaches respect and tolerance when faced with hate, and is not a song celebrating rebellion and resistance.

    Bad: You know what’s really bad?  That’s right: Burpees.  The song performed at Live Aid that really launched U2 to US stardom.  Fun Fact, for those that remember live aid: the rest of the band had NO IDEA what happened to Bono while he was off stage pulling girls out of the crowd.  They were on stage just playing the riff over and over, and apparently starting to look at each other wondering what to do next.

    https://www.youtube.com/watch?v=jDNGlc_ypps

    Red Hill Mining Town: Chilcutts.  From 1987’s the Joshua Tree.  YHC’s head is sweating something fierce, so the Edge Hat finally has to go.  Though its probably coming back for the concert tonight, much to my M’s chagrin.

    Half Way.  Triple Shift, give us 20

    Sweetest Thing: Peter-Parker-Peters  B-side of Where the Streets Have No Name, from The Joshua Tree.  Apology song to Bono’s wife for missing her birthday while recording.

    All I Want Is You: Crossfit Murkins.  From Rattle and Hum in 1989.  We have now entered the era where Cowbell was alive.  We have also entered Grumpy Jingle Vader territory.  “All of this music sounds the same” he grumbles up and down the levee.

    DJ Rudy having Phone Problems.  JV gives us a 20 count

    One: Lunges (needed some leg work….)  From Achtung Baby in 1991.  Relevant calls for unity even while acknowledging our differences “One life, but we’re not the same.  We get to carry each other, carry each other”

    Walk On: LBCs 2000 All that I Can’t Leave Behind.  Torque chimes in “Finally some decent workout music”.  Jingle Vader grumbles that its still all sounds the same.  Tool asks when U2 became popular.  Bogey sings something or other.

    Original of the Species: Squat Jumps (because my quad’s really needed a little extra work by this time).  2004 How to Dismantle an Atomic Bomb.  Apropos for YHC, as today is his daughter’s 21st birthday.  This song written for The Edge’s daughter, about the challenges for raising girls and resisting the pressures they face.  I don’t know how Triple Shift was able to run up the levee that fast by the end.  Nice work!

    ======

    Mosey back down the mountain to the Destrahan flag (thanks Torque!).

    Circle up for Count-off, Name-o-rama and prayers.  Remember FracSac’s father and aunt-in-law, for those recovering from hurricanes and floods.  YHC asks for guidance in learning how to live life better, in ways that serve God, and our family, friends and brethren.

  • The Milestone Globetrotters

    I guess there were a lot of people who broke the first rule of the Northshore F3 rulebook. That is, don’t skip Mondays!!! Regardless, the real men showed up this morning (Shooter and the Captain) and worked their butts off extra hard with all of our fallen brothers in mind (fallen into bed I mean).

     

    So YHC was feeling a little nostalgic this early morning so I decided to bring some exercises in that I used to do during my basketball days.  But first a quick warm up:

    Warmup (or what I can remember of it)

    SSH 20 IC

    Shoulder rolls both directions 20 IC

    Windmills 20 IC

    10 OYO Merkins (No Cap, not burpees. But you can go right ahead).

    Basketball warmup that I used to do:

    • Start on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.

     

    The Thang

    I decided to do an interesting take on a suicide. Why don’t we bear crawl the entire thing!!!

     

    Bear Crawl suicide! Man that was “fun”.

     

    After that we did a conditioning drill we used when we were trying to simulate fatigue in games to work on our late game free throws. The objective was to sprint the width of the court back and forth with the goal of completing 12 trips in 1 minute. If we didn’t all make it then there was a penalty of 10 burpees for everyone. Well I guess these guys just hated the idea of burpees because they got right under the time every time we did it. Even on the last trip when I dropped it to 55 seconds. I am a man of my word and I didn’t make them do any burpees. Another day gentleman, another day.

     

    We then did Wilt Chamberlins. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.

    100 lbcs

    100 squats

    100 flutter kicks each leg

    100 Merkins.

    We were out of time so we circled up and quickly counted off (counting to three goes by very quickly) and gave our “real” names. And Cap closed us out with a great closing prayer.

     

    After we finished, YHC was looking forward to getting home and showering and getting to lay in bed for a few extra minutes before my day had to start. But there was some mumble chatter that rose up and struck the right chord to get me to do one more thing. Captain said he and Shooter were off to be “above average”. I guess I can’t go home to sleep after that challenge. So off we went to get in our 1008 steps at the Mandeville trailhead.

     

    AND… Now we’re done. I hate you guys, but I love you more!!!

     

    Have a blessed one!

  • Rock’n’Roll

    Just a few Fred Flinstone quotes to go with today’s Rock’n’Roll:

    Fred Flintstone: Sorry I’m late. Had car trouble, I picked up a nail.
    [Shows everyone a bandaid on his dirty foot]
    Mr. Slate: Thank you for sharing that with us, Mr. Flagstone. May we continue?

    Sharon Stone: Can I get you anything? Coffee?
    Fred Flintstone: Sure.
    Sharon Stone: [seductively] How would you like it?
    Fred Flintstone: In a cup?
    Sharon Stone: Bold choice, Mr. Flintstone! You’ll go far in this company.

     

    Fred would have made an excellent F3

     

    Great weather this morning for the Pax! Here is how it went:

    Short Disclaimer …and lame attempt at business marketing by YHC

    warm-up
    all 20xIC; side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, smurf-jacks, butt-kicks, squats, seal-jacks, mummy-kicks, maybe some high-knees

     

    roll to the “BEDROCK QUARRY”, which before this morning, was called, by The Covington Women’s Auxiliary and Benevolent Society, “Garden of the Month.”
    each Pax picks out a medium sized limestone boulder, for coupon exercises:
    elf on the shelf; to the right…then to the left, over head press, curls, pick up and put down,lunge with boulder in opposite arm.
    I know if Grundy would have posted – he would have chosen the largest, heavy-est, most massive boulder to work out with.

    roll to the school board building (Taj Mahal) parking lot
    pair up, with one Pax doing 2,4,6,8,10,12 BLIMPS, while the other Pax painfully waits in human chair position. Switch roles.

    roll to the front of the Taj Mahal
    circle up by the flagpole – step back to outer ring, everyone in plank position,
    3 of 6 pax bearcrawl across the flagpole area, while the other 3 of 6 pax remain in plank, waiting for bearcrawling pax to arrive, tag, and switch. repeat a few times

    roll 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

    mosey across the deck and down the stairs to the Eastern Parking lot,
    lateral hop/cross-over, tracing the parking lot striping for about a block

    roll back to the trail head, with a stop for a quick view/explanation of the USGS Benchmark posted in the Old Train Depot wall. Elevation approx 29 feet ASL.

    count-o-rama, good prayer led by Shooter, we bid our adieus and head out to take on the day.

     

     

  • Back to the Weekend

    So, Troubled Waters is back on a Saturday only schedule, which is a little disheartening to YHC.  I really enjoyed the weekday beatdowns, but alas, attendace has diminished and EH’ing had not filled the void that was left.  I hope we can get back on a weekly schedule soon, but until then, we beatdown on Saturday.  I had a nice little surprise EH today.  My 2.0, (all 10 years of him) asked to come this morning, so up we got and off we went.

    I had this beatdown broken into 3 15 minute sessions, which would’ve brought the PAX to extreme pain, but I didn’t factor in the mosy time, and the mumble chatter, so we only got to 2 of them, which was probably for the best, considering the condition we were in after the 2nd one.

    WarmUp

    Arm Circles 10x’s every which way, backwards, forwards, with some OH claps & Seal claps thrown in there.

    Plank to Pigeon Pose, 30 seconds right leg, back to plank 10 seconds, 30 seconds left leg and circle up

     

    ABC’s Squared

    10x’s each exercise, IC, all together

    American Hammers

    Box Cutters

    Captain Thor

    Dolly

    E2K

    Flutter Kicks

    Gas Pumps

    Homer to Marge to Mr. Burns

    Imperial Crunches, (thanks to Mathlete for that name.  Combination Bicycle SitUp with an E2K.  In Cadence, makes it a slow painful burn)

    J/K – because there’s nothing that starts with J or K

    LBC’s

    Monkey Crunches

    Never Cross Dolly

    Outlaw

    Plank, High

    No more time, gotta mosy to the Xbox. 1/4mile lap around the ball fields, and pace off 10 meters

    Death by 10 Meters

    Nothing fancy, just running 1 10m dash on the first minute and waiting the remainder of that minute.  Then, 2 10m dashes on the second minute and rest.  Repeat ascending until you cannot complete a round.  Smart money was on Joe Dirt on this one, as he is young, competitive and has a soccer pedigree, but nobody was going to try to make it easy on him.

    Terabyte – 5 rounds, (I believe)

    FNG – 6 rounds

    Mathlete – 10 rounds

    Torque – 15 rounds, 15 reps

    Joe Dirt – 16 rounds, 12 reps

    Kimchi -16 rounds, 16 reps.

     

    It was an epic showing of will and determination versus speed and athleticism.  Both men prevailed over their weaknesses, but Kimchi took the court that day.  Well done sir.

     

    POW walk out of the Xbox, past the fidget spinner, mosy from the Playstation back to the array of shovel flags in the ground.

    Countorama, Nameorama, where I got to bestow my 2.0 with the name ‘BrickMaster’, for his love and proficiency with Lego’s.  He’s already excited to come back.  Hopefully, the N.O. PAX will come around to the kind gesture of giving the younger FNG’s cool names, so they have a desire to come back.  Time will tell on poor Tinkerbell.

     

    A pleasure to lead and it was a pleasure to get together under the bridge with the guys again.  See you soon!

     

    Torque

  • Even Numbered Pax

    As YHC planted the shovel flag at the AO, the Pax arrived, bringing the total at the Foundry to 6! Would there be stragglers? YHC was happy to have more show, but they would need to come in pairs, as we were fixin’ to have a partner beatdown!
    At 0530, YHC gave the disclaimer…not a professional trainer….modify….this is a group of Veteran F3 Men, so all knew the drill. Unfortunately, no FNG’s.
    Mosey to the track….

    SSH? Negative! As Shorty would say….That’s Pish Posh! Shorty? Shorty? Hmmmm……(hint hint…..or should it be BB(s)?)

    Bataan Death March
    Traditional Indian Run on the track, only thing added is the last Pax drops for 5 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes. Continue until all Pax had the pleasure of 5 burpees.

    COP – Johnny Cash (Ring of Fire)

    Muster on the matted area inside the track and circle up.
    Each Pax completes 5 merkins, then says next, sending the fire clockwise in the ring. All Pax hold plank position until YHC calls it, which was 3 revolutions.
    Stay in Plank Position for Mountain Climbers IC x 20

    COP – Partners!
    Stay on the matted area inside the track and partner up!
    Pax 1 – Leg throws x 15, then flapjack.
    Once complete, mosey to the first corner of the track for Partner Derkins!
    One Pax holds plank position while other Pax uses him as a prop for his own feet. Complete 10 Derkins, then flapjack.
    Continue run around the track, stopping at each corner, four corners total, 40 derkins each. There was some mumble chatter until YHC called out….
    Rinse and Repeat! This includes the leg throws and the partner derkins evolution around the track.
    There was some more mumble chatter about which was worse toward the end, the plank with your partner weight, or the derkins? YHC was unable to choose, as they were equally painful, yet awesome!

    COP – Johnny Cash (Ring of Fire)

    Muster once again on the matted area inside the track and circle up.
    Each Pax completes 5 monkey humpers, then says next, sending the fire clockwise in the ring. All Pax hold monkey humper position until YHC calls it, which was either 3 or 5 revolutions. The awkward stares from the runners on the track made YHC lose count….but still considered a success! One would hope there were no cameras directed upon us…..

    Mosey to the Foundry

    Three Stations, Partnered up.
    Station 1 – 10 Burpees (The timer)
    Station 2 – Pull Ups (AMRAP)
    Station 3 – Step Ups or Box Jumps – Each Pax gets to choose (AMRAP)
    The Pax completed 2 revolutions, and it was time to mosey back to the flag.

    At the Flag, Plank position for final minute….sudden change, time for Mary!
    LBC’s x 20
    Tin Snips x 15

    Count off and Name-O-Rama. The Pax asked F3 Nation to keep Brady in their thoughts and prayers, to allow a quick recovery to those that have been impacted by hurricanes, and to ease the pain and bring comfort to those suffering from illness.

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    SYITG!

  • Tabata Time

    After falling off the wagon for a few weeks YHC wasn’t sure he’d survive his own Q, much less be able to count out loud for 45 minutes.  What better solution than a tabata style workout! We did three rounds of each of the following sets, 45 seconds on, 15 seconds off, with 1 minute between rounds.

    • Right Leg Power Ups
    • Merkins
    • Left Leg Power Ups

     

    • Dips
    • Box Jumps
    • LBC’s

     

    • Derkins
    • People’s Chair
    • Carolina Dry Docks

    We then circled up the grass for some traditional Mary:

    • LBT’s x 30
    • V Ups x20
    • Catalina Wine Mixer x 20

    Back to the flag for the COT, welcomed a FNG, and closed out with a prayer of thanks for this group, of comfort for those in Houston and Florida, and that we would be lights in the world for Him. As always, a pleasure to lead.

    SYITG,

    Buckle Bunny

  • Animal Planet

    PRE-THANG

    50 MIN YOGA CLASS

    WARMARAMA

    20 IC SSH

    20 IC IMPERIAL WALKERS

    20 IC HILBILLIES

    20 IC TOE TOUCHES

    20 IC WINDMILLS

    20 IC HIGH KNEES

    20 IC BUTT KICKS

    20 IC LIL ARM CIRCLES

    20 IC OVER HEAD CLAPS

    20 IC LIL ARM CIRCLES REVERSE

    20 IC AIR PRESSES

    MOSEY

    THANG

    1 MINUTE OF MERKINS

    1 MINUTE OF SITUPS

    MOSEY

    10 BURPIES OYO

    BEAR CRAWL FOR THE LONGEST BLOCK ON NORTH SHORE

    9 BURPIES OYO

    BUNNY HOP FOR THE LONGEST BLOCK ON NORTH SHORE

    10 IC 8 COUNT UPPER BODY BUILDERS

    MOSEY

    10 OYO STEP UPS

    10 OYO BOX JUMPS

    10 OYO STEP UP OTHER LEG

    10 OYO BOX JUMPS

    10 IC DERKINS

    15 IC FREAK NASTIES

    10 IC DERKINS

    14 IC FREAK NASTIES

    MOSEY TO SHOVEL FLAG

    MARY

    20 IC FLUTTER KICKS

    20 IC FREDDIE MERCURYS

    20 IC LBC

    20 IC PUTINS

    20 IC J-LOS

    COT BOM

     

     

     

     

  • Small pax on Mondays right?

    It’s been a while since I posted on a Monday. It’s also been a while since I Q’d. This morning I had the opportunity to do both. Q’ing is like a exercising in that the more you do it the better you get. Needless to say I appreciated the inquiry from Bartman even though I’m pretty sure he knew I was not a professional trainer.

    We were 16 strong on this fall morning to witness me break the cardinal rule (burpees on Monday). Don’t tell Seaman.

    We warmed up on “our” newly constructed plaza at the rear of the bandstand with:
    SSH,IMP WALK, WINDMILLS,PLANK JACKS

    Indian run to row station for four groups of ROWS, PLANK JACKS, BURPEES, AND SQUATS. Two sets of burpees counting to 10.

    Next to a corner lawn for an 86 inspired workout of a three exercise routine of MERKINS,V-UPS, SQUATS. OYO sets of 5,10,15,10,5

    Jog over to the bollards foe a series of parter suicides. Parter one breathes while parter two runs

    Next to the picnic tables for DIPS, RT LEG STEP UPS, DIPS, LFT LEG STEP UPS

    Closed it out at the flag followed by a quick job to find Gabrielle’s keys.

  • A Few Proud Men

    Where is everyone?  Well at least the Q showed up.  With just two, the pauses are shorter, so the beatdown is greater.  Bring on the DownPainMents.  YHC doesn’t have the best recall of the post, but it went something like this.

    Warm-Up COP (really, Warm-up Line, as two points always make a line; three, a circle; and more than that, a mess): the usual.

    1st COP: pick up the biggest rock you’ve ever carried at Rock City, then put it down and pick up one much bigger.  Carry it about a 1/4 mile, recover from Bataan, then carry it back.  Wish you were dead.

    2nd COP: Bear crawls across the field, waiting to see which fall off first: your arms or thighs.

    Interlude to be light as a feather: walk across the parking stops doing some kind of balance something, or something.

    3rd COP: At the kiddie foundry, PAX1 deadhangs while PAX2 does 8 burpees, flap jack; repeato with 6, then 4, then 2.  Pray to Jesus for still having your limbs.

    Mosey back to the flag for 12 minutes of Mary.

    Countoff, name-o-rama, COT.

    Thanks, Woz, for a great beat down.  YHC, Jingle Vader