F3 New Orleans

Category: Backblasts

  • The River meets Kenner

    Suggested to have another AO location to add scenery to Troubled Water, so a suggestion was given to have the PAX arrive at RiverTown, where LA State HWYs 48 meets 49.

    Arrived to look things over and Torque was brave enough to come out of St. Charles parish to meet in the gloom for the beat down.

    Instructions given, not a trained trainer modify as necessary..etc …etc..etc

    Warm up

    • SSH x 20 IC
    • Windmills x 20 IC
    • Armcircles x 20 forward and backward IC
    • Keep them up – [The Kimchi special]
    • Seal Claps x 10 IC
    • Copperhead Cquats x 10 IC
    • Step-Ups x 20 NC

    While warming up, kept looking at the stairs going up on the right then coming down on the left or it could be up left, down right, a partner workout was born – Chipper understands “Born” as he has a handsome 2.0 –

    What was done , son

    Go up the steps, run or jog or walk, at the top complete 5 burpees, don’t get hit by the cyclist,  then down the steps on the other side, tap out partner and this would continue until numbers were met…

    • 100 WWII situps
    • 100 Air Squats
    • 100 Inclined Merkins

    Head over to the bench area to complete 15 sec, then 30 sec, then 45 sec static leg holds – O the pain static can bring – then planked for 60 sec more. Since it was only two of us, no monkey humpers were allowed.

    Hey Mary

    Got down to our six and completed

    • LBC x 20 IC
    • Hello Dolly x 10 IC
    • Freddy Mercury x 10 IC

    Time came to complete this first time at the AO and prayers were lifted for the PAX present and not, and our M’s and 2.0s and thanking GOD for the light show in the sky yesterday reminding us how small we are.

    -See ya in the Gloom soon – GOD Bless you all, GOD Bless F3 and GOD Bless America!

    –Thank you for the honor to Q

  • Is Q school here yet? Your QIC sure could use it!!

    Your QIC tried to start the Gloom NOT once, NOT twice, NOT three times but FOUR  times.. (🤔) This would prove not to be the only foul performed by your QIC on this mild Gloom. Wanted to start a 4IC warmup excerise toe, waist, shoulder and sky, however the QICs brain was stuck on dah 3 and could not get the count right so the PAX engaged in trying to help but to no avail… Steve in is humbleness, informed the Q at the end of the beat down that the PAX may have contributed to the brainfart the Q was experiencing, however I take full accountability for the mix up.. Enough of my justification for screwing up, let’s get started!!

    warmarama

    25 IC (Toe, waist, shoulder, sky) 3 of course

    25 IC WM

    25 IC SSH

    25 IC BK

    the thang

    Moseyed to the Tahj for our first instruction where the PAX recalled a previous beat down incorporating Crab walks (thanks for remembering Einstein)  but the Q had other B.L.I.M.MC. (Burpees, Lunges, IW, Merkins, Mountain Climbers) (2nd foul) in mind. (R/R) I know at this point some of you are pausing and asking yourselves what is he talking about.. Well ya see, the Q called B.L.I.M.P.S and if you check the Lexicon the acronym clearly determines what the PAX should do. Q just follow the order already.. 😩 Thank you Turbo and Steve for providing knowledge that the Q will use going forward.. The Q thinking he had to modify in turn may have created a new exercise. (Not really) Moseyed to the front where the PAX circled around the flag for a series of the Merkin Wave (1,2,3,4 etc. to 10). Once completed we journeyed to the parking garage where we partnered up. Man at the bottom started Plank Jacks while their partner bear crawled halfway up and then sprinted to the Top where he called back to his partner and picked up the count. Once the partner from the bottom met back with there partner they completed the remainders together till reaching 200. Utilized the low portion of the garage for some pull-ups while the other man Carioca down and back. Moseyed to the top where the Q put the PAX on there 6 for an Indian Crab walk. PAX in single file doing LBCs while the man in the back Crab walks to the front R/R 4x till the PAX reached the stairs.. Recovery walk down the steps and then moseyed back to the trailhead.

     

    Countarama, annoucarama, COT

    (Moby prayed us out)

    Appreciate the opportunity to lead gentleman.

    See y’all in the Gloom..

  • Takin it Old School – Pentateuch style

    Disclaimer….blah, blah, blah.

    Genesis – The beginning warmup

    • SSH X 30
    • Seal Jacks X 20
    • Plank Jacks X 20
    • IW X 20
    • Abe G’s X 20

    Exodus – Through the wilderness, Moses/Q led the Isrealites/Pax to Mt. Sanai

    • Bear Crawl 20yds
    • Sprint  200 yds
    • Peter Parker crawl 20yds
    • Sprint 200 yds
    • Lunges 20 yds
    • Sprint 200 yds to NOMA

    Leviticus – Isrealites/Pax learn how to offer sacrifice and conduct themselves in the temple they are building.

    • Jack Webb X 10 merk/20 ap  You’re not ready…. 2 more.
    • Mosey to Great Lawn

    Numbers – Yes it does Sukkot!  Sacrifice Bulls/Merks, Rams/Burps, Sheep/Squats, Goat/Sprint across lawn

    • 15th Day of the 7th Month
      • 13 Bulls/Merks
      • 2 Rams/Burps
      • 14 Lambs/Squats
      • 1 Goat/Sprint across the lawn
    • 2nd Day
      • 12 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 3rd Day
      • 11 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 4th Day
      • 10 Bulls
      • 2 Rams
      • 14 Sheep
      • 1 Goat
    • 5th Day
      • 9 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 6th Day
      • 8 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 7th Day
      • 7 Bulls
      • 2 Rams
      • 14 Lambs
      • 1 Goat
    • 8th Day
      • 1 Bull
      • 1 Ram
      • 7 Lambs
      • 1 Goat

    Deuteronomy – One God/One Pax

    • LBC’s X 30…..Slow down at 20
    • Hello Dolly X 20
    • Am Ham X 10

    To the flag….and 3 more Burpees.

     

    Count off, NameOrama, FNG, Prayer, and coffee

    Special thanks to Hawg, co-creator.

     

  • Total Eclipse of the Fart(sack)

    Sorry guys, couldn’t help myself with the title there.  Ocho did indeed fartsack to go see the eclipse in Tennessee (I’m assuming a video will surface of him bear crawling up a mountain, in which case, totally excusable), but this was more about YHC fartsacking twice last week.  That’s not terrible in the grand scheme of things, but then also being out of town for Grundy’s epic mothership beatdown Saturday and having to hear all the mumble chatter about everyone’s legs killing them, it sure felt like I missed a lot.  So today’s Q was a bit selfish, designed more to punish me than anything else.

    Here’s what went down:

    Started things off with high knees to get everyone’s aching legs back in working order.  20x IC.  Drop for 10 OYO burpees.  Plank up for Peter Parkers, Plank Jacks, Parker Peters, and back up for butt kicks, all 20x IC.  Legs, legs, legs.

    Mosey to Ei’s benches (which somehow no one in this PAX knew existed??), hit some Freak Nasties, followed by left leg Bulgarian Split Squats, Freaks, Right Leg BSS, Freaks – all 15x IC.  T-claps to Shooter, who was going so deep on these splits, he nearly took down one of the concrete benches.

    Mosey back to the Trailhead corridor for a partner routine: 1 man does Merkins while the other sprints the walkway and back, then swap.  Up to 100.  Then onto 100 Jump Squats, but instead of sprints we turned around and hit the trailhead stairs, up and back.

    Mosey back to the benches: Freaks, left leg Step-ups, Freaks, right leg Step-ups, Freaks, all 15x IC.  More grumbling about legs and how YHC wasn’t present Saturday, so couldn’t possibly know the pain the PAX was in.  Yeah, yeah, yeah…

    Mosey to the grass for Captain Thor, up to 10 big boy sit-ups and 40 Putins.  Then finish off the thang with Burp ‘n Merk, all the way up to 10.  T-Claps to Grundy, who not only went up to 10 while the rest of us were gasping and groaning, but also went all the way back down to 1.

    Quick Mary of Flutters, Hello Dolly’s, Freddie Mercs, 20x IC, then Jane Fonda’s (R&L) and quick pulses (R&L), 15x IC.

    You guys are beasts, thanks for letting me lead.  Keep on pushing.

  • 610 Stomp #104

    Not sure if Rudy got the memo but he was scheduled to have the Q today.  Probably enjoying the best sleep of his life dreaming about experiencing the Path of Totality….

    Anyway, here’s the thing: run 15 min out past the museum and down the bayou; and back.  OYO, 15 min on track of sprinting the straight aways and jog/walk the curves.

    Back at the flag we knocked out LBCs until time was up.  T-Claps to the almighty Woz for showing up for the COT after posting solo for the Coastie.

    Countoff, namerama, announcements, shoutouts, prayers.

  • Rock ‘n’ Run

    The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…

    Warm-up COP:

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Plank Jacks x 20 IC
    • Windmills x 20 IC
    • Arm Circles x 20 IC (10 forward, 10 backward)
    • J-Lo’s x 20 IC

    We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.

    • Shoulder press x 20 IC
    • Curls x 20 IC
    • Rows x 20 IC
    • Low slow squats x 20 IC
    • Chest press x 20 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 15 IC
    • Curls x 15 IC
    • Rows x 15 IC
    • Low slow squats x 15 IC
    • Chest press x 15 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 10 IC
    • Curls x 10 IC
    • Rows x 10 IC
    • Low slow squats x 10 IC
    • Chest press x 10 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    Next we moseyed to the outfield of the softball field for some Mary.

    • LBC’s x 20 IC
    • Flutter kicks while holding rock overhead x 20 IC
    • Hello Dolly while holding rock overhead x 20 IC
    • American Hammer (without rock) x 20 IC
    • Crunchy frogs x 10 IC

    Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!

    Walleye

     

  • Gotta Be!!! F3!!! Good For You!!! Good For Me!!!

    18 men (yes you read that correctly) showed up on this “beautiful” morning ready to start off their day right. With three new faces (and one pair of some very fashionable jeans) the PAX did it’s best to circle up to get this beatdown started. I shared with the group a simple concept that I wanted them to keep in mind going into today. I wanted them to realize that in the moments when you want to quit arise (and there were many of those moments that were about to come in this beatdown), your desire to succeed has to be greater than your desire to quit. And when that desire is waning, look around you and draw strength from your brothers around you.

    With that in mind we started moseying towards the playground. But this wasn’t an ordinary mosey, this was the debut of an F3 running Cadence that YHC threw together that morning to inspire the troops. It went something like this with the PAX sounding back each line:

     

    Wake up, wake up, brothers F3…
    If you want results you’d better stick with me…

    Now I’m not a trainer can’t you see…
    So you can’t sue me legally…

    Set some goals that will stretch you…
    And you’ll get better through and through…

    Now I can’t promise a body like Tank…
    But if you don’t fartsack you’ll lose some weight…

    What does F3 do for me?
    It gets me stronger physically…

    What does F3 do for you?
    Better workers and husbands too…

    Gotta Be!
    F3!
    Good for you!
    Good for me!

    Gotta Be!!
    F3!!
    Good for you!!
    Good for me!!

    GOTTA BE!!!
    F3!!!
    GOOD FOR YOU!!!
    GOOD FOR ME!!!

    Ended with a battle cry.

     

    Way to go everyone for bringing some enthusiasm to the cadence!!! Ocho sounded like he was about ready to be deployed!

     

    The Thang

    PAX stopped to circle up for our first exercise:

    Peter Parker holds. Hold your knee to your elbow for a 10 count and then do the other side. Total reps were 12 (6 per side).

    Moseyed to the park for the six pack exercise:

    1 merkin(with leg raised for added difficulty) in the fountain area and 5 pullups at the swing set and continue increasing and decreasing the numbers until you are at 5 merkins and one pullup. The QIC called it after everyone reached 5 merkins without attempting to reverse since it was incredibly sweaty on the bar. We started to mosey back and stopped for our next exercise. WMD crawls.

    WMD crawls are where you do 10 steps with a wide stance crawl and then do 10 wide merkins. You then do 10 steps at a regular merkin hand position and do 10 merkins. You finish with another 10 crawls this time in a close hand position and do 10 diamond merkins.

    After that we did 12 IC reps of Freak nasties and Curb Alberts

    Then we did circle burps. Or line burps. Everyone does quick steps or high knees while everyone takes a turn calling down. When someone says down everyone hits the deck and then returns to quick steps/high knees. With 18 people, the burn was real. But the burn was only going to get worse.

    At this point is where we began our Burn Series. The burn series is a sequence where we work legs in this pattern. 15 full motion reps, 15 pulsing reps where you don’t completely raise out of the rep, and then immediately followed by a 30 second hold. Sprinkled after every burn series exercise was a non leg exercise as well and a slow progression back towards the “flag” (The flag was MIA today).

    The first in the series was the sumo squat. One immediately realized that this was going to be an extremely painful endeavor. This is where mental toughness was so important.

    The burn series then progressed as followed:

    • Alternating dancing staggered merkins (12 reps).
    • Regular Squats (burn series)
    • Inch Worm Pushups (12 reps)
    • Donkey kicks each leg (burn series)
    • Worst merkin ever (series of crucible, regular, and diamond merkins to 24 total reps alternating each rep)
    • Lunges Each Leg (burn series)
    • Bridge Burner Core Exercise (start in a banana, come up to a boat, do 4 Putin’s, and return to a banana for 8 reps)
    • Mosey to rips
    • Calf raises on parking twinkies (burn series)
    • Mosey to “flag”
    • 12 IC alternating shoulder taps
    • 12 IC Carolina Dry Docks
    • Jane Fondas with a raised hip on second side(burn series)!!!
    • Burn series complete

     

    Circled up for the paparazzi (Captain Sparkles) and counted off and named our newest members. Welcome to Milkman, Bushwacker, and Wrangler!

    Splice prayed us out.

     

    Who knew that not moving could be some of the hardest exercises ever!!! What a tremendous showing from each and every one of you guys today!

    It was amazing seeing the determination from the PAX to get through this devious little beatdown. I couldn’t be prouder to be a part of this group and to call myself an F3 brother.

     

    (P.S. By the way turtle, the workouts aren’t getting easier you’re just getting stronger my friend!)

     

    GOTTA BE!!!
    F3!!!
    GOOD FOR YOU!!!
    GOOD FOR ME!!!

    Until next time!

    Grundy

  • Are we just going to do warmup exercises?

    Your QIC started the morning with an explanation of what the Milestone Marsh would entail. Simply planned just 8 simple exercises done Tabata style. For those less inclined to google or lookup what it means, let me splain.. 20 sec of  work at 100% followed by 10 sec of rest R/R 8x  followed by a 1 min rest at the completion of each exercise. So total in all 5 min dedicated to each exercise with 2min and 40 seconds of actual work, Grundy check the math as you know I tend to exaggerate at times :). See splaining can be easy sometimes.

    Tabata begin

    First exercise the SSH, remember guys 100% so by round 8 the calves are feeling it. Second IW, at this point Turtle begins to think we are just warming up, which technically we are however your QIC knew that would be short lived as we took to plank with the third exercise the MC.. With perspiration hitting the court and  heart rates increased let the groaning begin with the Merkin for number four.. This proved to be extremely taxing as the PAX began grunting, spitting, moaning, etc. many of the PAX including the QIC had to modify with the knees on the court to finish ripping out the rest of the set.. Let’s hit the jungle gym to do some pull-ups for number five or should I say Australian modifiers (brutal at this point).. However, would an exercise have any fulfillment without the Burpee, but of course not set six. Steve and Grundy great job blowing through the Burps!! No workout is complete until we touch all muscle groups gentleman.. Number seven the squat, no half squat ladies full 90 degrees deep on the heels head held high chest in front. And last but not least we closed out with the BK, great high pace to complete with the heart rate pumping..

    countarama, annoucarama, COT

    Thank you brothers for allowing me to lead and start the week off right with a workout..

  • 3 Bears

    So, we had an interesting PAX this morning.  I picked up Rinse, a 6 year old stud athlete, and met Nih at the AO.  And off we went each of us about a decade and a half different in age from the next closest one. Someone watching the three of us burp and mark and count and pray might have felt like Goldilocks stumbling into the bear’s home.

     

    No worries.  The Troubled Water crew takes great pride in beating down a diverse PAX.  We’ve been acclimated by suffering the indignity of watching Joe Dirt do his workout, then do ours, then bang out more pushups while we suck for air and ring our shirts dry.

     

    Off we go.

    Warmup with some arm circles, ssh’s, merkins, a little core work and take a lap around the park to the fidget spinner/water fountain area.

    Getting It

    Burp and Merk: 1-10 and back to 1

    Burp and Groiner: 1-10 and back to 1

    Burpees: 1-10 and back to 1

    Small bead of sweat are beginning to be visible on Rinse now.  I’m drenched thoroughly. Nih is almost dead.  I feel like I’m doing this right so far.

     

    Mosy to the PlayStation with some butt kicks, high knees and prisoner walks

    4 Rounds:

    10 Pull Up Timer

    Other pax work until the 10 pull-ups are done

    High Plank Hold

    American Hammers

     

    About now, I notice that Rinse is really sweating.  Breathing heavy and everything.  Still moving like an Automaton through the work, but his humanity was peeking out.  Nih, on the other hand, scaled the pulls and has recovered nicely.  I’m still sweating far more than than should be possible.

     

    Mosy across the street and sprint up the Levee for some:

    Quadriphelia

    4 Rounds,

    Running down the hill, Running backwards up the hill and performing 4 squats at the top.

     

    Head back across the street and to the playground for some Mary.  I’ve decided that all Mary should involve hanging from something.

    Round Robin Q/Q school Mary

    One of my first posts at Okwata, Hawgcycle circled everyone up, and we did a round robin Q.  He explained how we call out the exercise, begin the work, do cadence, and I wanted to expose these guys to it as well.  So, I gave an explanation of how we would do the Mary.  How we start the exercise, keep cadence and off we went.

    Hello Dolly

    Box Cutters

    Hanging Leg Raises, one leg at a time

    Freddie Mercuries

    American Hammers

    Knee Ups

  • Uptowner – Farmer Carry

    When I checked the Q sheet this morning and saw that it was Shorty, I made a comment to Circus that I didn’t think he was going to be there.  Circus asked, “Why dad?” I had to explain that Shorty is a busy professional and that he has deadlines and such and can’t always fulfill his role as the Q.  Well, that answer satisfied his curiosity but I knew better though experience.

    We pull up at the Uptowner and there is no Shorty to be seen.  A few PAX mosey up and even Fracsac with the Shovel Flag but no Shorty.  It’s 5:30 am….someone needs to lead.  Needless to say, I volunteered and the party gets started.

     

    WARM UP

    30 IC x SSH

    20 x Low Slow Squats

    15 IC x Merkins

    20 IC x Arm Circles (10 forward and 10 backward)

     

    THE THANG (1) 

    We grab buckets of sand (55 lbs) and water (35 lbs) and then a heavy rock and circle up by the flag.

    Set one OYO, plank and wait

    10 Push Presses with rock (squat to overhead press)

    10 Bulgarian Split Squat (right leg propped up on bucket)

    10 Push Presses with rock (squat to overhead press)

    10 Bulgarian Split Squat (left leg propped up on bucket)

     

    Set two OYO, plank and wait

    20 straight leg deadlifts with rock

    20 Bulgarian Split Squat (right leg propped up on bucket)

    20 straight leg deadlifts with rock

    10 Bulgarian Split Squat (left leg propped up on bucket)

     

    Set three IC

    10 x IC Side lunge with curl with rock

    20 Derkins with feet on the bucket (to make it harder, place one foot on the bucket and the other extended away from your body)

    10 x IC Side lunge with curl with rock

    20 Derkins with feet on the Bucket

     

    THANG (2)

    BLIMPS with a one arm farmer carry of the bucket to each utility pole.  (Total distance covered 300 yards)

    From the flag, we (a) one arm farmer carry the bucket to the first utility pole (25 yards) and do 5 Burpees.

    (b) one arm farmer carry the bucket to the second utility pole (25 yards) and do 10 Lunges each leg

    (c) one arm farmer carry the bucket to the third utility pole (25 yards) and do 15 Imperial Walkers each leg

    (d) one arm farmer carry the bucket to the fourth utility pole (25 yards) and do 20 Merkins

    (e) one arm farmer carry the bucket to the fifth utility pole (25 yards) and do 25 Plank Jacks

    (f) one arm farmer carry the bucket to the sixth utility pole (25 yards) and do 30 Squats

     

    Time is running out so we head back to put the buckets and rocks back in their place and do 15 IC x Slow Dying Cockroach and 20 Get Ups.  I loved the Get Ups so much I brought those back this week.  All the new people appreciated the difficulty.

     

    Countoff, Namerama, Announcements, and a prayer for strength and a renewed mindset of serving others.  It is a blessing and honor to serve the NOLA PAX!  Thanks for letting me lead!