F3 New Orleans

Category: Backblasts

  • Black Cat Appreciation = EXPLOSION Appreciation

    It seems the trend these days are themed workouts, so with nothing coming to mind after a minute of thinking, YHC thought to check what “day” his Q would fall on.
    Turns out its Black Cat Appreciation Day, lame. But wait, aren’t there Black Cat fireworks? Fireworks explode. The PAX needs a good, old fashioned beatdown. Full of exercises that require exploding. Don’t know how I got there, but I decided to run with it.

    YHC pulled up with not a second to spare, gave a quick disclaimer and brief description of the beatdown, ending with “It’s gonna suck.” and we were off…

    Mosey around the fountain and onto the lakefront for:

    COP #1: WARM UP
    20 X SSH
    20 X Hillbillies
    20 X Mtn Climbers
    20 X Imperial Walkers
    20 X J Lo’s
    10 X F/B Arm Circles

    Mosey down a bit and line up facing the lake.
    Invisible Box Drill- stand on one leg and hop around 4 corners of your box.
    20 each leg
    10 each leg

    mosey to the base of Okwata mountain at the foot of Canal St. for the Explosion course:

    10 X Plyo Merkins (Clap hands after exploding up)
    Pick a partner and race to the top of levee
    10 X Squat Thrusters (Plank exploding to squat)
    Frog jump across median
    Pick a partner and sprint down
    10 X Reverse Lunge Knee up (each leg)
    Long Jump across median
    10 X Alternating Lunge Jumps
    Pick a partner sprint up and mosey down to starting point

    Rinse and repeat subbing out sprints for quick indian runs

    COP #2: MARY
    20 X LBC
    25 X American Hammer

    Mosey to the flag for count off, nameorama, announcements, intentions, and prayer.

    Moleskin:
    – T shirt order is open now. Last chance to get original logo shirt
    – Next Wednesday (8/23) The Tchoup Yard- 5:30 5k run, 6:30 Yoga, 7:30 Beer and Crunchwraps. Come for one or come for all!

    Thanks for letting me lead.

  • Ride the Shark

    Three men showed up to grow and swim…

    -100m freestyle

    -25m sprint

    Rinse and Repeat until time runs out…or if you’re Triple Shift, you swim until you hit 1000m.  Show off….T-Claps!

    Countoff, namerama, announcements, shoutouts, prayer.

    (DISCLAIMER: Title and Graphic have nothing to do with the workout or the pax…just because)

  • The Sweet Sweaty Scramble

    5 PAX plus your QIC embarked on this thick Gloom to bring some added moisture to the Northshore Scramble. Someone call the Mandeville public works department and let them know we will be adding some moisture to the asphalt, which will fill the storm drains… Wait do we have those on the Northshore? If so they may need to turn on the pumps!!!

    The thang

    Began our journey across East Causeway approach along the regular route stopping at the Mandeville elementary parking lot. The pace setters (Butt Splice welcome back) joined in on some SSH to allow the stretching folks in the back to catch up and rejoin the PAX. Continued our journey through the neighborhood circle and down to sunset point. T-claps to Turtle for achieving his goal of not stopping through the Scramble on this Gloom. Upon return we joined in for some more SSH. Once everyone was accounted for with 10 mins remaining we Moseyed over to the monkey bars for a series of 6,5,4,3,2,1 pull-ups with 10 Merkins in between each number. Total 21 pull-ups and 60 Merkins OYO.

    Countarama, announcements, COT

    T-claps to Sea Bass, Turtle (VQ) 8/31  and Ocho stepping up to Q the next 3 weeks..

    Appreciate my F3 brothers allowing me to lead this morning, see you Saturday..

  • Ready Player One

    Well this has nothing to do with the novel or the upcoming movie Ready Player One. No this has to do with having one player today at the “playstation” and the “xbox” (the jury is still out on this name for the tennis courts). Anyway it works for today. 0530 came around and YHC was ready to take on on for what YHC planned, which was nothing.

    Warm Up

    • SSH x33
    • Windmills x10
    • Hip Circles x10
    • Frankenstiens x13
    • Arm Circles x10 ea FWD/BWD

    Next YHC moseyed to the “playstation” to perform pull ups x10. When completed YHC moseyed around the “xbox” and then entered to perform 4 corners. Corner 1 merkins, C 2 werkins, C 3 staggered marks L/R, C4 diamond marks. First round 20 at ea corner then went to 10 and final round 5. Next time for some Jack Webbs but with squats and squat jumps. Going to 10 squats and 20 squat jumps. Headed over to the “playstation” to do 10 more pull ups then moseyed to the VSF for some Mary.

    Mary

    • Extended Merican Hammer x10
    • J Lo’s x10
    • LBCs x33

    This birthday started with a great workout but calling all PAX who know anyone in the Destrehan area who would like to join F3. As always. Embrace the suck and drive on.

    Kimchi

  • Q Was MIA So Captain Q took it!

    Well EIEI must have been dreaming about queuing because he was MIA. So captain took the pleasure of leading the PAX.

    Endurance was the name of the game.
    Ten count what’s that?

    The Thang

    25 Side straddle hop
    20 windmills

    Jog down trailhead to other side of tunnel and back.

    Time for a stage performance.
    On stage 50 Merkens at your own pace
    Then jog to top of stairs hitting every step and back to stage.
    On stage 50 Little baby crunches
    Then jog to top of stairs hitting every step and back to stage.
    On stage 2 min. Plank on forearms
    Then jog to top of stairs hitting every step and back to stage.
    Ok Turtle give me a ten count.
    Next on stage 1 min. super man like belly down swim like movements left arm up with right leg up rotating arms and legs.
    Yep you guessed it jog back to top of stairs and back to stage.
    On stage bear crawl around stage.
    Off Stage 25 incline Merkens against stage.
    Off stage partner up 50 sit ups
    That’s a wrap!

  • Long Live the King

    News Story on the Funeral of Elvis Presley

    “Values are like fingerprints. Nobody’s are the same, but you leave ’em all over everything you do.” –Elvis Presley

    40 Years ago today, Elvis Aaron Presley, the King of Rock & Roll, was found dead in his Memphis home dubbed “Graceland”. Elvis, alongside his Mother Gladys, his father Vernon, and Grandmother Minnie Mae Hood aka Dodger still rest in Graceland to this day.  Thousands of mourners gathered in Memphis in the days to come to pay their final respects to the man that defined a generation and changed the world as it was known.

    In honor of the legend, YHC crafted a special Elvis themed beat down. Disclaimer….

    The Thang…

    “Don’t Be Cruel” to me Q, but we need to offer up a little downPAINment – Burp & Merk 2:03.

    YHC doesn’t mean to be cruel though, just wanna be your “Teddy Bear” – Bear Crawl; Crawl Bear Suicide 1:48

    We can’t go on together with “Suspicious Minds” but we have to – Indian Run to NOMA

    Find your Memphis Mafia and check in at the “Heartbreak Hotel” – Heartbreak 1, 2, 3’s (Dora 1,2,3 with a hill).   100 Merkins, 200 Squats, 300 LBCs.

    Due to excessive use of heart medication, Elvis was “All Shook Up” and collapsed due to heart failure on the throne – People’s Chair 2:00

    Elvis was a great dancer, especially in the movie “Jailhouse Rock” – Walk like an Egyptian (Indian Run w/ Lunges) last pax “jailbreaks” to front, Jailbreaker  takes the radio.

    We may not have time for an encore, after 1 round of Walk like an Egyptian, mosey to the VF for some Priscilla.

    We always comeback to the flag after a COP, so why not the ’68 Comeback special…”If I Can Dream” – ABC’s spelling “ELVIS PRESLEY”

    And now, the King is singing on that stage in the sky, but he came from nothing, almost like he was “In the Ghetto” – Weezy Jefferson’s x 15 IC

    The clock strikes 6:15, Countarama, Namearama,

    Announcements:

    • Son of a Saint meeting tonight at the Cellar Door (916 Lafayette St.) in the CBD 6:00-7:30
    • Yoga at Tchoup Yard next Wednesday. 5:30 5K, 6:30 Yoga, M’s are welcome; 2.0’s are not
    • New Orleans Escape Tri Training Groupme is now available, contact YHC to join. The 6 week training schedule starts next week.  FOR THOSE WHO PREFER NOT TO SWIM OR BIKE OR RUN, THERE ARE OPTIONS AVAILABLE I.E. DUATHLON, AQUABIKE, AND RELAY TEAMS.  Click here for race information
    • If any PAX are interested in joining the Krewe of the Rolling Elvi, contact YHC or Seaman and we will nominate you for the Memphis Mafia (a stepping stone to becoming a Rolling Elvi). www.rollingelvi.org
    • The FINAL print of the current F3Nola shirt design is taking orders now.  Click here to order your F3 NOLA shirt.

    BOM for understanding of our fellow man and an end to hate.

    Moleskin:

    • Should there had been an encore, we would’ve slowed it down nice with “Can’t Help Falling” – Tunnel of Love. There’s always January 8.
    • TClaps to Reluctant Yankee on his EHing of Sap.
    • Sap, welcome to F3.

    Thank you for the opportunity to lead, Thank You Very Much,

    Da Parish

  • Lakeshore Coastie – Feeling Strong

     

    YHC arrived at the temporary AO across from Landry’s seafood a couple of minutes before 5:30 am and the parking lot looked barren.  Will I be riding alone this morning since Da Parish moved back to….the Parish?  After pedaling around in the parking lot things started to look dim.  Wait!  I see a blinking head light and I knew it was Woz rolling in hot.  As 5:30 am passed I was hoping to see some other PAX members but alas, no one else showed up.

    Countoff, Namerama and the COT would be at the Foundry where we would be meeting up with the men there.

    We took our traditional route of Lakeshore Drive and headed out east to the Seabrook bridge and then headed back west to where Marconi ends at Lakeshore drive.  From there we headed south to City Park.

    Woz said he was feeling ‘STRONG’ and we had an impressive time of covering 13 miles in approximately 42 minutes for an average of 18.60 (2 bridge climbs and 8 levee hills).  We arrived at the Foundry at 6:13 am and completed 10 burpees to close.   It was an honor to lead!

  • Sometimes…You Just Need to Splash Some Merlot

    YHC stumbled to center court knowing the next 45 minutes probably were looking bleak. There was an ever rising feeling that sweat wouldn’t be the only thing leaving the body during this beatdown. It turned out that the premonition was spot on. But that’s just how it goes sometimes. Let’s get to it!!!

    Warmup:

    SSH 25 IC

    High Knees 25 IC

    Head Rolls 4 per side

    Arm stretches

    Chest Stretches (In low wide hand merkin slowly slide over each hand and then come back to the center and complete the merkin) 2 rounds

    Superman (yellow sun red sun) 15 IC both directions

    Leg stretches

    The Thang:

    Kept it relatively simple today

    1 minute of three point merkins (start in a military merkin and step out hands to a normal width merkin and finally to a wide merkin. Continue stepping hands in and out until the time has been reached).

    1 minute of situps (proud to say I hit 60 situps this A.M.!!!)

    1 minute of pullups

    Half mile run. The PAX went for it to try to hit their goal mile time pace for the half mile to see what pace they’d need to make their goal a reality.

    Walk/slow mosey back to the playground for round 2.

    1 minute of normal merkins

    1 minute of shoulder elevated flutter kicks

    1 minute of pullups (Or 1 minute of intense merlot splashing if you chose. Weirdly enough everyone else left the QIC to do this solo…)

    Circled up (somewhat closely) and counted off and Cap’ prayed us out.

    Thanks for letting me lead! This is so much more than a workout group. You guys are my brothers and I couldn’t be happier to get stronger alongside each and every one of you.

     

    See ya for Saturday’s beatdown!!!!

  • The RETURN

    Returning to the Gipper after a week hiatus in the Caribbean your YHC decided to make the PAX indulge him in working double time through this beat down. Buffets and umbrella drinks had consumed the previous week and were no longer in sight, as that ship had set sail and the Return of reality and getting back to work with my F3 brothers was much needed and appreciated. Let’s get to it..

    warmarama

    20 IC WM

    20 IC BK

    20 IC HK

    15 IC AC (Forward/Reverse)

    20 IC Happy jacks (5SSH 2 Squat jumps R/R 4x)

    the thang

    Moseyed to the old school for some Del Brown. 10 Merkins 25 yard Crab walk, 10 Diamond Merkins 25 yard Crab walk, 10 Wide stance Merkin 25 yard Crab walk, 10 Left staggered Merkins 25 yard Crab walk and finished with 10 Right staggered Merkins. QIC quickly learned that Grundy and Tanked up (Logan) would prove to be the over achievers on this beautiful Gloom. Kudos to all PAX!! As this proved to be quite the challenge.. Moseyed to the parking garage for a modified Four Corner Escalation  (Ramp escalator). Started with 10 Burpees and a Mosey up the ramp, at the tip 10 Burpees 20 Shoulder taps, moseyed to the second ramp 10 Burpees 20 shoulder taps 30 mountain climbers, moseyed to the top for completion with 10 Burpees, 20 ST, 30 MC and 40 SSH… Moseyed to the courthouse benches where we partnered up for a series of 20 squats at the bottom then up the stairs with 20 LBCs at the top. R/R 2x while others with there lightning speed (Grundy, Einstein, Turbo and Tanked up) R\R more than the QIC cares to count. Made the Q realize how bad the buffets and umbrella drinks had really slowed his pace 😩.. Journeyed back for some wrapup Mary 15 IC FK, 15 IC FM and 15 IC Hello Dollys..

    Count off, Announcements, COT

    (Thanks to Brat for praying us out)

     

    Enjoyed the Return my F3 brothers!!

    Iron sharpening Iron

  • 610 bbQ

    Six men gathered in the gloom this a.m. to head out on the 610 Stomp.  Taking a cue from Shorty’s beatdown last week, YHC decided to try something different, so disclaimer, then

    • Indian Run to the festival grounds track

    Two minutes to stretch out, then

    • Catch Me If you Can
      • Match up slower runners with the rabbits in teams of 2
      • Pax 1 runs backwards
      • Pax 2 does 20 Squat Jumps for interval, then runs to catch Pax 1
      • Flapjack
      • Alternate Squat Jumps with Merkins (deconstructed Burpees)

    Feeling strong from yesterday’s VQ, YHC planned for 1 1/2 laps (1.5 mi), but then reality set in;

    1/2 lap and the Q was smoked, like a barbecued pig on a spit.

    Improvise, adapt, and overcome for Plan B, a quick circuit at the Foundry:

    • 3 stations – Pull-Ups, LBCs, and Zig-Zag Hops (yes, it’s an exercise, check the Exicon)
      • 2 rounds with Pull-Ups as the timer

    Then

    • Indian Run to the back side of the track
    • 1 1/2 laps, sprint the straightaways and mosey the turns
    • Mosey back to the flag

    A couple of minutes for Mary:

    • 20 Flutter Kicks
    • 10 Hello Dollies

    Coincidentally, Hawgcycle comes running up just in time from his own 3.5 mi mosey (after a late start), and we’re joined by Tripleshift and Woz from the Coastie

    With a minute left,

    • 10 Burpees (because it’s F3)

    COT for count off, name-o-rama, and prayer by Tool.

    T-Claps to the Coastie crew for making the COT.

    Thanks for giving me the opportunity to lead.