F3 New Orleans

Category: Backblasts

  • Lazy Susan

    Lots of fart-sacking today with only 4 PAX out to celebrate Labor Day. No need for a disclaimer…we moseyed to the lights:

    First COP: SSH, MC, IWS, PP, HB, PP (other one) x20 each

    At the lights: Suicide BLIMPS to the lights intertwined with 5 shoulder tap merkins.

    At the Benches: Dips x20, RLSUx20, IM x15, LLSU x20, BSLR x10, DIPS x10, BSLL x10, IPP x20

    Back to the lights for animal exercises: Bear Crawl, Crab Walk forward, Frog jump backwards, Crab Walk backwards then finished with a merkin walk switching sides halfway

    To finish we dedicated our last COP to those who worked hard to get us to where we are today, namely the Russians:

    RT x10, Cockroach x10, RT x10, Penguins x10, RT x10, Flutterkicks x10, RT x10, Hello Dolly x10 & RT x10

    Back to the flag: a short count-off, name-0-rama and a shout-out to our friends in Texas.

     

  • Labor Day Vacation??????

    When  you a make a trip to the beach, you  expect a few things to happen.  Things like getting sand inbetween your toes, and running into the water. Usually, you don’t expect these things to happen when you wake up at 6am, or 6:35am if you are Ocho, when you are getting ready for your Saturday morning beatdown at the mother ship. NOT THIS WEEK BABY. This group of Beach Boys started their Labory Day weekend BayWatch style! Running around with orange buckets, filling them with water, hoping that it was filled past the 30 pound marker, so they did not have to complete their penalty burpies!!!!!!

    I am glad to report that no penalty burpies were completed on this Labor Day outing, but there were many other beach time activities that we did to pass the time. Side straddle hops, merkins, and imperial walkers just to name a few.

    I hope yesterday’s beat down will encourage all of you to bring duct tape and an orange Home Depot bucket with you the next time you bring your family to the beach. As you wrap the bucket with grey duck tape, and your family asks you, “What the hell are you doing?” Just look at them and say, “Let’s Do This!”

  • A Stroll in the Park F3 Style

    17 Pax committed to improving by posting at the Mothership on this humid first Saturday morning in September. YHC knows that men continue to post because of challenging beat downs, so YHC knew he had to continue the trend with a challenging, yet interesting Q. This was especially important this day with the Kotter post of Bagasse and Mr Awesome!
    Once the men from the Bible Study arrived and planted the shovel flag, it was time! But first, the disclaimer……and then

    The Thang

    Mosey to the Great Lawn and circle up for a warm up.
    SSH IC x 5….
    The Pax questions only 5 SSH! If only Shorty had posted, YHC would have said, “Warmup? That’s Pish-Posh!”
    10 Burpees OYO
    SSH IC x 5…..9 Burpees OYO
    SSH IC x 5…..8 Burpees OYO
    SSH IC x 5…..7 Burpees OYO
    Mumble Chatter has ceased before it even started…..
    SSH IC x 5…..6 Burpees OYO
    SSH IC x 5…..5 Burpees OYO
    SSH IC x 5…..4 Burpees OYO
    SSH IC x 5…..3 Burpees OYO
    SSH IC x 5…..2 Burpees OYO
    SSH IC x 5…..10 Burpees OYO
    That’s 64 Burpees each! #Crowdpleaser! Well done Pax…..

    Mosey to the side of the Great Lawn (short mosey) for some merkin ladders.
    20 merkins one side, run across and do 19 merkins, back across for 18 merkins…..blah blah blah
    Back across until ending with 1 merkin.
    That’s 210 merkins each with a whole lot of running! Well done again Pax!

    Mosey past NOMA and head towards Lagoon Number Seven, stopping on a patch of grass between the sidewalk of Lelong Drive and the walking/biking path. Many of the Pax were extremely confused during this mosey, and the mumble chatter started to emerge. YHC knew one way to shut that down….time to bring out the dreaded Dirty Mac Deuce!
    4 Sets of 3 exercises, 12 x 4 count each. One Upper Body, One Lower Body, and One Core. Then run a lap.
    Set 1
    Merkins, Imperial Squat Walker, Dying Cockroach
    Run a lap on the side walks and walking/biking path bordering our patch of grass.
    Set 2
    Tempo Merkins, Copperhead Squat, WW 2 Situps
    Run a lap
    Set 3
    Side to side merkin, Squat Jacks, LBC
    Run a lap
    Set 4
    Shoulder taps, Frog squats, Freddie Mercury’s
    Run a lap

    Mosey to the well groomed lawn at NOMA for some Mary, all IC
    Dr W….8 was enough of this 8 count pile of miscounting….but always a good one!
    Flutter Kicks x 10
    Hello Dolly x 10

    Mosey back to the flag for count off, name-o-rama, announcements and a closing prayer.

    Moleskin

    Hawg is hosting a daily challenge throwdown to any Pax interested. Just ask to join the Iron Sharpens Iron Group Me and get started.
    Da Parish is hosting a homebrew competition in “Da Parish” at 5 PM today, sounds like a great time! Check the Group Me app for details.
    Keep SE Texas in your thoughts and prayers, and keep an eye out for opportunities to help. T-Claps to those that have already started helping.

    YHC wanted to create a workout that would be challenging, but not boring. YHC would never push himself to do this sort of thing on his own. The Pax did 64 Burpees, 270 merkins, and over 3 miles of running according to mapmyrun. The coffeeteria F2 after the beatdown is always a great experience, YHC always looks forward to it!

    Thanks for posting with me today, and thanks for allowing me to lead.

  • Palms over Okwata

    The skies were clear, Okwata was quiet, and a brisk breeze was blowing from the south as 8 men gathered in the gloom.  Disclaimer, then mosey . . . a quick lap around the fountain then across the street to the seawall and turn . . . east?  Already the mumble chatter starts – “I’ve never been this way before; are we lost?” “Are we still in New Orleans?” – but we stop at the end of the palm trees and circle up.

    COP # 1: Warmup (all x 20 IC)

    • SSHs
    • Abe Vigodas
    • Bird Dogs
    • Peter Parkers
    • Plank Jacks
    • IWs
    • Sun Gods (10 each way)

    Quick mosey . . . 10 yards to the first palm tree.

    COP #2 (well, not really a circle): King of Hearts

    • 10 planters, so 10 Irkins on the first planter, then sprint to the end and backpedal to the second planter, 9 Irkins, sprint, backpedal, and so on. Plank and wait at the end.

    A lot of huffing and puffing from the PAX, as the backpedaling took its toll. So onward. Mosey to the west and, oh look, more palm trees.

    • 8 planters, so 8 dips on the first planter, Carioca to the end on the street side and back on the lake side (to avoid collisions), always facing Okwata, 7 dips on the second planter, Carioca, and so on.

    Now that the PAX are warmed up, continue moseying to the west, and guess what? More palm trees.

    • 3 planters, so 6 Derkins, lateral shuffle to the end and back, 3 Derkins on the second planter, shuffle, and 1 Derkin on the last planter

    Still some time left, so mosey across the street to Canal.

    COP #3 (again, not really a circle): 4 Corners

    YHC wrote down “horizontal squats” for the first corner, but couldn’t remember what he intended (resulting in much mumble chatter), so:

    • Sprint up the levee to the second corner for Iron Mikes (split jumps) x 10 IC
    • Crossover run to the third corner for Squat Jumps x 10 IC
    • Sprint down the levee to the fourth corner for Hillbillies x 10 IC
    • Crossover run back to the first corner for Low Slow Squats x 10 IC (during which YHC remembered what he meant by “horizontal squats” – another day)

    Mosey back to the Flag for some Mary (all x 10 IC):

    • American Hammers
    • Hello Dollys
    • Rosalitas
    • Flutter Kicks
    • Lance Armstrongs (both sides)

    Time’s up so Count-Off, Name-o-rama, Announcements/Intentions, and a Prayer.

    Thanks for giving me the opportunity to lead.

     

  • Lafitte’s Plunge #33 – Open Water Training

    Fortunately for F3,  high schools without pools are at the UNO Aquatic Center for 5:30 am and the Plunge can resume as scheduled.  YHC would like to see more PAX indulge this joint sparing cardio workout.   While researching 45 min swim beat downs, YHC came across the perfect work out to prepare the less experienced PAX for an open water swim; just like the swim featured in the Triathlons based in here New Orleans (foreshadowing).   Three men met the GLOOM on a mission of self improvement and bettering one’s self.

    The Thang

    • 300 yd W/U
    • 8 x 25 yd, :10 rest
      • One way Tarzan Drill (keep your head above water)
      • Other way Fist Drill (keep your hands in a fist.  This would be renamed the Chucky Stroke.  (Any PAX familiar with Son’s of Anarchy will get the joke).
    • 400 yd
      • No walls, turn at the “T”
    • 4 x 75 yd
      • Sprint 25 yd, recover 50 yd, no rest
    • 2 x 50 yd Pulls
      • Using hand paddles, count your strokes one way; on the way back, try to lower your stroke count

    Announcements:

    • The New Orleans Escape Triathlon scheduled for 10/1/17 has been cancelled by the promoters, probably for a combination of participation and cost of NOPD
    • Chalmette Track Club is hosting the PelicanMan Duathalon in Lower St. Bernard on Sunday September 24, 2017
      • This is a 2 mile run, 10 mile bike, 2 mile run.
      • Perhaps an F2 can follow for the Saints @ Panthers Game.
    • YHC is hosting a Home Brew Competition at his house Saturday and is in need of judges.  All PAX, M’s, 2.0’s, & friends are welcome.
      • 132 W Claiborne Sq. Chalmette, LA
      • 5pm till;  LSU game for 8:30
      • Bring your swim suit

    Intentions:

    • F3 Houston and all those recovering from Hurricane Harvey.

    Our Lady of Prompt Succor…Hasten to help us.

    Da Parish

  • The Day After Donuts!

    Well The Captain ate to many donuts the day before so there was a lot of guilt that caused some very sore thighs the next day.

    It was a triathlon kind of day working areas to strengthen the swim, bike, & run.

    Since The Captain isn’t much on WARMARAMA here it was.

    Side straddle hop’s in cadence X 30

    Now to the Thang:

    starting off with.

    1.) 1 Minute plank

    2.) Then up the stairs skipping as many steps as possible stretching them ham strings

    3.) Bear crawl back to start area 1 merkin at first brick column bear crawl to next column 2 merkin bear crawl to next and next up to 9 merkins

    4.) 1 Minute plank

    5.) Then up the stairs skipping as many steps as possible

    6.) Lunge walk back to starting area about 50 yards

    7.) 1 Minute J Lo’s

    8.) Then up the Stairs skipping as many steps as possible

    9.) Lunge walk back to starting area about 50 yards

    10.) 1 Minute Flutter kicks Low

    11.) jog to other end about 50 yards to exercise bands for 2 Minute swim simulation

    12.) 1 Minute flutter kicks High

    13.) Back to exercise bands 2 minutes swim simulation

    14.) 1 minute sitting position backs against wall legs at 90%

    15.) back to exercise bands 2 minute swim simulation

    To Finish with 1 Mile jog Putting Dundee in front to lead the pax since he was the newest member. through tunnel on trailhead lunge walk up hill then jag back.

    No More Donuts for this guy it hurts to much!!!

     

     

  • Wednesday’s Plunge on Your Own

    Gloomy wet Wednesday in the shadow of Hurricane Harvey’s remnants, but really good turn out.

    Started with the disclaimer and the promise not to get too wet (not a shock but that didn’t hold up).

    Slow mosey in the parking lot then to the pavilion.

    20 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    15 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    10 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    5 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    20 count between each series.

    We then paired up into groups of two:

    Dora 1, 2, 3

    50 x decline shoulder taps

    100 x monkey humpers

    150 x good mornings

    Partner ran across the parking lot to the pod while other partner did the exercise.

    20 count

    Then we did four corners of Mary under the pavilion.

    20 x v-ups

    20 x dying cockroach

    20 x leg lifts

    20 x lbt

    Finished with

    20 x decline merkins on your own and the ran to the flag.

    Numbered off, name-o-rama and prayer (Remembering the people in Houston and locally who have lost so much due to hurricanes and flooding).

     

    Thank you,

     

    86 ( the one who can’t count even though my name is a number)

     

  • Still Singing in the Rain

    “Work hard and give your absolute best so that the person next to you can succeed.” – typical Coach pregame chatter

    YHC pulled into City Park, and found it desolate except for two warriors (Bogey & Tool) standing at the Foundry location. These two were joined by two others and YHC to bring our Pax up to 5 on this gloomy gloom (is that a thing?).  It did mist the whole beatdown, so we can make it a thing.  Let’s get to it…but first…

    DISCLAIMER

    The Thang

    Mosey over to the track, and line up at the midpoint of the curve for the first item:

    OYO: BLIMPS

    Pax: But wait, Shorty…what about the Warmup SSH?!?
    Shorty: That’s pish posh! Warmup while you workout!

    Run a half a lap to the other midpoint on the curve, and do this:
    Burpees x 5, then run
    Lunges x 10 (1 rep = both legs), then run
    Imperial Walkers x 15 (1rep = both legs), then run
    Merkins x 20, then run
    Plank Jacks x 25. then run
    Squats x 30, plank and wait for the 6

    See, no SSHs required. Anyway, let’s mosey…problem was that YHC directed the herd toward the flag…mumblechatter ran amok the Pax….YHC was all like:

    funny wwe wrestling laughing evil GIF

    We ended up at the start of the dreaded highway: Route 66….but first, we did this:

    COP #1: Leg-o-Rama

    12x Squats IC
    Hold Al Gore after the 12th count
    12x Low Squat Pulses IC
    8x R. Lunges IC
    Hold after the 8th count
    8x R. Lunge Pulses IC
    8x L. Lunges IC
    Hold after the 8th count
    8x L. Lunge Pulses IC

    We jumped on Route 66 to head towards the Refinery:

    OYO: Route 66 (eastbound)
    12 benches = 12 stops; at each stop, do this:

    4 + nth Bench = reps of Dips done at the bench (first bench = 5 dips; seventh bench = 11 dips)… Pax be like:

    CBC comedy what money confused GIF

    Arms were toast all around, so they eventually figured it out….mosey over to the Refinery and partner up.

    OYO: Pull/Push Circuit

    Pax 1: 2x Pullups (best form of your life!)
    Pax 2: 5x Merkins (Same as above)

    Flapjack, then we repeated this 4 more times.  Due to time, mosey back to Route 66.

    OYO: Route 66 (westbound)
    12 benches = 12 stops; at each stop, do this:

    nth Bench = reps of Jump Squats (this was easier to process).

    Ouch!  Jump Squats suck, but they suck more in the rain!  The only thing that saved Walleye and YHC was the singing done by….is a name even required?  Tclaps Bogey!  Mosey back to the flag with about 2 min to spare…we needed an effective Ab exercise:

    COP #2: 1.5MOM

    10x Dr. Ws IC

    Circle up at the flag, where we held the COT: Countoff, Nameorama, Shoutouts, and Prayer (TAPs for our F3 brothers in Houston).

    Thanks for letting me lead this fine group of men!

    Moleskin

    Good work men!  Keep training for the unknown… you never know when you will need to tap into your CSAUP strength!

    Check the email for Announcements about upcoming CSAUPs.

  • In Cadence In the Rain

    There is plenty of shelter at The Gipper AO.  The PAX did not take advantage of it this morning.  Instead, the PAX chose to brave the elements for a wet and dirty beatdown.

    YHC and Brat tag teamed for The Warmup:

    Squats 20x IC

    SSH 20x IC

    Butt Kicks 30x IC

    Merkins 10x IC

    High Knees 30x IC

    Shoulder Circles 10x IC each direction

    Peter Parkers 20x IC

    IW 10x IC

    Good Mornings 20x IC

    Windmills 10x IC

    Mosey to the back of the Justice Center for The Thang:

    Round 1:  Burpee to Forward Bench Jump 5x OYO, circle up for Plank Jacks 20x IC

    Round 2:  Burpee to Lateral Bench Jump 5x OYO, circle up for Shoulder Taps 20x IC

    Round 3:  Burpee to Lateral Bench Jump 5x OYO, circle up for Carolina Dry Dock Ankle Taps 20x IC

    Mosey back to the Trailhead for an AMRAP:

    In the spirit of trying something new and somewhat stupid, YHC threw down instructions for a 10 minute AMRAP.  Raccoon crawl up the concrete barrier, tumble or backwards crab walk down the grassy knoll, jump up on the bandstand, jump down the stairs or bunny hop down the ramp, back to the raccoon crawl for as many rounds as you can complete in 10 minutes.  The PAX were good sports, spread out along the circuit, and got to work.  The jump up to the bandstand was interesting coming out of the tumble; jumping while dizzy is somewhat disconcerting.  It goes without saying that everyone enjoyed getting dirty.  Why not?

    Into the bag of tricks for a Game:

    Another first for YHC as Q.  Distributed tennis balls among the PAX and teamed up into groups of 2 and 3 with each team possessing two balls.  Passed the tennis balls to one another with the goal of keeping them in the air as much as possible.  Most if not all of the PAX apparently have years of little league baseball under their belts as there were very few dropped balls and the pace picked up once the teams settled into a rhythm.

    Circle up for the Finale:  Seal Jacks 101x IC

    Countorama, nameorama and prayer of gratitude for one another and all the first responders, public and private, helping out in Houston.

    Moleskin:

    Great job Brat stepping up to Q the warmup.

    Thanks to the PAX for the eager willingness to try new things.  YHC loves games.  When did we, as men, stop playing the stupid games we enjoyed so much as boys?  YHC is committed to bringing back a taste of that silliness to his beatdowns.

    Thanks for letting me lead.

     

     

  • 610 Stomp #105

    A light rain made for a cool, comfortable run.  Three men joined me in our daily effort to grow and sharpen the iron.

    The thing: run past the museum, along the bayou for 15 min and turn around.  At the track, OYO, sprint the straight-aways and slow jog/walk the turns until time expires…simple but effective.

    Countoff, namerama, announcements, shoutouts, and a prayer.  No better way to start your day!