F3 New Orleans

Category: Backblasts

  • You Know You’re Q Tomorrow?

    Always good to learn at 6pm instead of 11pm. Fiction: Never mind a daughter who forgot all her math books at school prior to her math test the next day or a wife who wants to strangle said daughter or two sons that haven’t bathed in three days- I’ve got a workout to plan! Fact: As I fall asleep at 1130! So perhaps a good time sink or two will make for a good workout with minimal planning.

    Much to my delight at 530 is assembled a grizzled group of F3 veterans plus a 22 year old Pony Boy. They got this. Let’s Mosey.

     

    Warm up by the Zoo: SSH X 30, Peter Parker X 30, IW X 30, Mountain Climber X 30

    Mosey to levee for Burp Back Mountain:
    Partner one does Burpees, Partner two runs backwards up the levee and back down forwards, two laps and switch. Continue to 100 Burpees. The darkness plus tall grass plus running backwards on the one part of the levee with an apparent sub-levee all added to the fun! Once done, keep running. Recover with a slow 30 count.

    Mosey to the river bank in the Fly. Ring of Fire. Big circle with bear crawl to the right. Halt. Round of Merkins, each Pax does 5 and passes on the love. Bear crawl to the left. Halt. Repeat the round of Merkins. Bear crawl to the center and listen to breathing of the Pax. Having heard enough, recover.

    Mosey to the soccer field for some 21. Start here with 20 LBCs and go there for 1 jump squat. Having no watch the Q lost track of time. Had to call it at 16/5, still a winning hand!

    Double time mosey back from the Fly to the Flag.

    Count off to 14. Nameorama with a 30 plus year age span observed. Kudos to the Pax! Intentions for our friends and family in Houston and prayers for those in Florida. Thanks to God for a great start to the day.

    P.S. She made an A despite her efforts.

  • 41 is greater than 40

    Mother nature treated the PAX to some great weather for the second morning in a row….T-claps!  Today is YHC’s 41st b-day so what better way to start the day than Q a workout.  After Hawg put a plea out on GroupMe the we need 41 PAX to post for the occasion, some of the guys must have felt the urge to head to Pontiff instead of Wolfpack or the elusive fartsack prairie.  I was suprised to see 11 eager men trickle in as we began the workout.  Here’s what we did:

    Usual disclaimer and informed the PAX that 41 would be the number of the day.

    SSH x41

    IW x41

    Low Country Crab x19

    High Plank Hold x76sec

     

    Grab a rock suitable for curling/pressing and circle up in the field for the following, all in cadence:

    Copperhead Lunge R x15 + x10Pulse

    Copperhead Squat x15 + x10 Pulse

    Copperhead Lunge L x15 + x10Pulse

    Calf Raises w/rock x25

    Rock Curls x20

    Shoulder Press w/rock x20

    Copperhead Lunge R x12 + x8Pulse

    Copperhead Squat x12 + x8 Pulse

    Copperhead Lunge L x12 + x8Pulse

    Calf Raises w/rock x2o

    Rock Curls x18

    Shoulder Press w/rock x18

    Copperhead Lunge R x10 + x5Pulse

    Copperhead Squat x10 + x5 Pulse

    Copperhead Lunge L x10 + x5Pulse

    Calf Raises w/rock x15

    Rock Curls x15

    Shoulder Press w/rock x15

     

    Quick countdown and breather before COP #2:

    High Plank x41sec

    Curls x10

    Low Plank x41sec

    Press x10

    R Side Plank x41 sec

    Curls x10

    L Side Plank x41 sec

    Press x10

    Low Plank w/L Leg up x41sec

    Curls x10

    Low Plank w/R Leg up x41 sec

    Press x10

    Finale:

    41 Burpess (in lieu of a cake and 41 candles) in 5 min.  (10 each minute on the minute for the first 4min then 1+plank or catch-up/plank on the last minute)

    Times up, rocks back to base.

     

    YHC had turned to the interwebs the night before to search “turning 41” and jotted down a few highlights to share with the PAX.  Thoughts on turning 41 according to the all so veracious Google search:

    “You’re now old enough to give advice”

    “You know what’s important in life”

    “Your kid’s smiles will increasingly become band-aids for the soul”

    “As you watch the way people age, you’ll believe fitness and health are increasingly valuable”

    And to cap it off, a quote from George Burns – “You can’t help getting older, but you don’t have to get old”

     

    COP concluded with a reminder we need to recruit some new blood and a shout out to The Sky Q.

    Thanks for letting me lead.  Also, thanks to the PAX for continuing to push me and others.  I am confident it will allow us to age gracefully.

    Tool

     

     

     

     

  • Two Parking Garages and….

    Beautiful cool morning no excuse to fart sack today other than the “on your own stylings of 86”.

    Started with a mosey to the benches by the large parking garage and partnered up.

    One partner ran to the top of the larger parking garage (West rd side) performed 20 x burpees  then came back down the stairs.

    The other partner ran to the top of the smaller garage(Freret st side) and performed 20 x walk out merkins to t-frame then came back down the stairs.

    Then the partners switched and ran the opposite garage and performed the corresponding exercise.

    When done both partners returned to the benched and performed 20 x step ups, then 100 lbcs until the  arrived.

    Then on your own:

    20 x dips

    20 x decline merkins

    20 x shoulders taps

    Then slow mosey to the big parking garage and partnered up again.

    One partner ran up stairs to the top and performed 30 x crab toe touches while partner at the bottom of the garage did yoga squats.  Then partners switched.

    Mosey to the Loyola lawn:

    Ring of Fire:

    5 x burpees while everyone held an Al Gore

    10 x wide merkins while everyone held plank

    15 x jumping squats while everyone held squat position

    Mosey to the flag.

    Count off, name-o-rama, prayer.

    One FNG today and he mentioned that he worked with lubricants so Seaman donned the name KY.  Now tinkles might have competition for most apropos name.

    Thank you,

    86

     

  • Foundations

    Performing fundamentals is necessary for mastery. We’re not trying to do it until we do it right, we do it until we can’t get it wrong. Furthermore, you will perform how you train and we want to train to win. Building from this, the routine the PAX performed today is a simple one: no warm up mozy from start to finish straight through no stopping – going from town hall to sunset point and back again, with front runners circling back for their brothers behind until we arrived back at the start. Once back at the start, PAX performed a series of sprint races as follows:

    RACE 1: free for all – sprint to 20 yds then about face and back peddle sprint another 20 yds. mozy to the next location

    RACE 2: paired up team relay race – sprint 30 yds and return to slap team mate’s hand who repeated the run. mozy to next location

    RACE 3: paired up team relay race – runner 1 sprints 15 yds, runner 2 runs the same to meet runner 1, then runner 1 sprints 15 more yds and returns to slap runner 2’s hand and runner 2 runs the same and returns to slap runner 1’s hand, then runner 1 sprints back to start line which signals runner 2 to sprint back to start line.

    Cool down was leg stretches in a squatted crouch pushing knees out with elbows, straight leg streches left and right, straddle leg stretch in the middle, lunge step stretch right and left, neck rolls 3x each direction slowly, shoulder rotations big and small backwards and forwards.

    countarama, nameorama, ball of man

     

    “He who ignores discipline despises himself, but whoever heeds correction gains understanding.”
    Proverbs 15:32 (NIV)

  • Hurricanes Hoedown and a Special Prayer

    This morning, we were thankful for the cold front protecting our city and making our beatdown a little easier.

    After the disclaimer, the PAX moseyed around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, and Peter Parkers x20.

    The PAX then moseyed down to a lighted a portion of the levee for an 11 with burpees (descending) and low-slow squats (ascending).   Next, the PAX enjoyed a hurricane hoedown (today, hurricanes) with wife pleasers ending each set.

    For the last COP, the PAX moseyed to the Cabana of Pain and broke into two groups.  One group did pull-ups AMRAP. The other group did dips x20 for the timer.

    The PAX moseyed to the virtual flag for count off, Nameorama, announcements, intentions, and prayer.  We prayed for those that were not and will not be spared from hurricanes this season and asked that we be given the generosity to pray for them and help them out in any way we can.  Sky Q, teach us to be generous!

  • 2 FNGs are better than one

    Warmup

    in circle, in cadence.

    SSH x 20

    Seal jacks x 20

    Peter Parker x 20

    Imperial Walker x 20

    Plea’s x 20

    mosey to TD Jesus

    in partners – bear crawl to TD Jesus and crab walk back while partner does burpees, repeat with LBCs.

    mosey to Wolfpack Mtn

    to the 6th floor jog the incline, lung the flats.

    in circle, in cadence on 6th floor Jack Webb x 9

    mosey back down and finish up with 5 minutes of Voluntary Mary.

  • “We gotta Respect the Time!”

    Your QIC arrived at 510 on this Tuesday Gloom to 4 PAX already assembled in a circle raring to go..  As of lately the beatdowns have consisted of some large PAX, so in anticipation of more F3 brothers arriving your QIC chattered it up a little bit anticipating some brothers rolling in hot. As 515 approached Turtle reminded the QIC that “We gotta respect the time.”

    warmarama

    HB, BK, IW, SSH, Arm circles both directions IC to 20.

    the thang

    Began a Mosey over to the Trailhead tunnel of light,  where the QIC instructed the PAX to pair off. Being an odd number of course the Q joined in with Turtle and Dundee while Steve and Car Pool partnered up. Excerise consisted of holding plank while your partner sprinted down the ramp to the flat zone to bear crawl to the other side and then turn and back pedal up the incline upon arriving to the top R/R to replace your partner. Turtle shot out the gate like a Hare challenging Steve, who soon provided the answer that he is indeed a “Full grown man!” (Turtle terminology). Second series we began the 8 count body builder introduced at Q school some 2 weeks ago. This time the partner sprinted down then Carioca and Sprint (R/R). Third series repeated second series as a PAX minus the 8 count. Upon completion aloud for a ten count before starting back on our Mosey to the flag. With 15 min remaining we partnered back up and utilized the stairs for Crab walking up and reverse bear crawl down while your partnered Al gored.  We then used the columns for a set of Freak nasties IC to 20. At this point the QIC seeing we still had around 8 min gave the PAX a taste of ascend and descend series using the columns as our template. First column 10 Peter parkers followed by 2 Merkins BC to next column, 10 MC 4 Merkins, 10Parker Peters 6 Merkins,  10 IC Flutter kicks 8 Merkins, 10 IC Hello Dollys 10 Merkins. At this point with Car Pool alongside pushing hard the QIC felt challenged to descend in reverse, which closed the PAX out “Respecting the time!”

    Countarama, Annoucements, COT

    Offered prayers for the recovery efforts on going in Texas!!

    Appreciate you guys allowing me the opportunity to lead you on a beat down!!

    Shooter out

  • Stomp and Sprint

    Muggy, Gloomy morning. Typical late summer weather. YHC thought that perhaps the cold snap was going to arrive early, but alas – he was sadly mistaken. Maybe tomorrow. But instead, it was to be another typical summer sweat fest. YHC momentarily felt sorry for his 2.0, as he had chosen to borrow his car this am – since it was last in the driveway. I’d be returning it a bit sweatier and smellier than when I took it. But that brief moment quickly dissipated, as I remembered he was still lying in bed…

    5 Old-timers gathered around the water fountain for a traditional Tuesday morning stomp.  Disclaimer given, even though this group has heard it countless times before.  Then off into the dark down Roosevelt Mall.

    • 15 mins out.  Enjoyed the F2, Amnesty!
    • 15 mins back.  YHC could hear footsteps gaining on him, but was not about to let Hawg catch him.  Thanks for pushing me!

    Back at the track, gather for some Mary and Sprints

    • LBC x25
    • 2 Laps: Sprint Straightaway, Mosey the curves.  LBCs to wait for the 6
    • Flutter Kicks x25
    • 1 Lap: Sprint, Mosey, Sprint, Mosey.  FKs to wait for the 6
    • Dolly x25
    • 1 Sprint then mosey back to the VSF.  Dolly to wait for the 6.  JV seemed to enjoy taking his time.

    Announcements of upcoming CSAUPs.  This Friday at the Uptowner (in Metry) is Tools BDay Q.  Come out for good times!

    Prayers and Intentions: Remember those recovering and assisting in recovery from Harvey.  Blessings upon those about to face Irma.  Blessings for those ill (Fracsac’s father), and for Brady on his first day of school.  Tool: you are a strong example of the family focused man we should all strive to be.

  • Labor Day Labor at the Marsh

    It was kinda a rough morning for YHC.  The wine was flowing last night and, as early as I cut myself off, it wasn’t nearly early enough.  But the sight of two FNGs and our usual gang of men helped bring YHC into focus (albeit, after a very fumbled disclaimer and some pretty shoddy counting).

    Warm Up: Good mornings, IW’s, High Knees, Butt Kicks, and Windmills, all 20x IC

    The Thang:

    Hit the basketball court first for a few rounds of suicides.  Each round interspersed with peter parkers, plank jacks, parker peters, and merkins.  T-Claps to Captain Sparkles for showing up early and sweeping the court.  YHC threw in one round of a full court bear crawl (bunny hops on the way back) just to take advantage of that newly cleaned floor.

    Over to the monkey bars for a few rounds of Knees-to-Chest, 15x IC.  Back to the benches for Bulgarian Split Squats, right leg 15x IC (I know, I know, it’s getting old…).  Back to Knees-to-Chest.  Left leg Split Squat.  10x Pull Ups OYO.  15x Box Jumps OYO (bad idea, by the way, on a metal bench in a residential neighborhood).

    Over to the swing sets for a set of 11’s in the pitch black:  Australian Pull ups to Sister MK’s.  And then back to the court for some:

    Mary: Jane Fonda’s, Quick Pulses, Heel to Knees, each leg 15x IC.  Flutter Kicks, 35x IC.  Hello Dollies 20x IC.

    Finished it off with AMRAP Merkins 1 minute.  Everyone knows how many merkins they can do in a minute before the beatdown, we wanted to find out the answer after the beatdown.  (Turns out it’s roughly the same for beasts like Grundy and Captain Sparkles.)

    Welcome to the gang Joker and Whip (Shooter 2.0), great to have you guys in the group.  Hope to see a lot more of Whip in the future, and Joker, you gotta look up our brethren on the southshore!

    Thanks guys, I needed to be out there this morning.  Always great to lead you men.

  • Laboring Leads to Leadership

    As the Labor Day holiday was approaching and Stubhub’s VQ was not going to happen on that day, I determined to be the Q (sorry JV).  In preparation for this Labor Day beatdown, I did some research on the federal holiday to get some background but the history didn’t provide any motivation.  So I went waaaayyyy back to the first instance of work by a man.  Yep, you guessed it!  It was Adam (not sure of his last name).  Anyway, in Genesis 2:15 we have an account of the first directive that God gave to Adam after he was placed in the garden of Eden.

    Genesis 2:15 – The Lord God took the man and put him in the garden of Eden to work it and keep it.

     

    As I looked up the origin of that word ‘work’, it comes from the Hebrew word of ‘Abad’.  There are many descriptions of that word but the most used definition applied to serving.

    The KJV translates Strong’s H5647 (work) in the following manner: serve (227x), do (15x), till (9x), servant (5x), work (5x), worshippers (5x), service (4x), dress (2x), labour (2x), ear (2x), miscellaneous (14x).

     

    That’s appropriate!  As I addressed the PAX, I shared what I learned and that we were designed (created) to work.  With that encouragement, I gave the disclaimer and off we went to the rock pile.

     

    WARM UP

    10 – Burpees – 10 SSH IC

    9 – 8 count BB – 10 Imperial Squat Walkers IC

    8 – Burpees – 10 Smurf Jacks IC

    7 – 8 count BB – 10 Cheerleaders IC

    6 – Burpees – 10 Curtsy Lunges IC

    5 – 8 count BB – 10 Copperhead Squats IC

    4 – Burpees – 10 Side Lunges IC

    3 – 8 count BB – 10 Bobby Hurleys IC

    2 – Burpees – 10 Reverse Lunges IC

    1 – 8 count BB – 10 Squat Jacks IC

     

    BATAAN DEATH MARCH

    After much mumble chatter about not doing a 10 Burpee or 10 – 8 count BB at the end, QIC led the PAX to the track for a Bataan Death March.  We completed 2 1/2 laps after everyone took their turn doing their burpees.

     

    THE THANG – FLORA 1-2-2

    Looking at my watch and seeing that we didn’t have much time left, we did a quick mosey back to the warm up area and informed the PAX to grab a rock.  After some shouts of enthusiasm of finally getting a rock, we proceeded to do a FLORA 1-2-2.

    1. Pax 1 – 10 Derkins with feet on their rock while Pax 2 planks with feet on their rock.  Flapjack until 100 Derkins are completed.
    2. Pax 1 – 20 LBCs while holding their rock over their chest while Pax 2 performs ‘6 inches’ while holding their rock extended away from their head. Flapjack until 200 LBCs are completed.
    3. Pax 1 – 25 Goblet Squats while Pax 2 hold their rock in a seated chair position.  Flapjack until 200 (should have been 300 but ran out of time) Goblet Squats are completed.

     

    With 2 minutes left, we did 10 Get Ups and ran back to the flag.

     

    Countoff, Namerama and Prayers for the people in Texas and south Louisiana that are recovering from the epic flood.  Thank you for letting me lead and serve you!  I’m so thankful for what you have helped me become.  SYITG