F3 New Orleans

Category: Backblasts

  • Bucktown Coastie – Part Deux

     

    Well, Tuesdays roll around quickly and no one signed up for the Q, so someone has to lead…I guess that is me.  Unfortunately, my memory is starting to get fuzzy now that I’m writing this post +4 days out.   We moved from original location due to all the levee work and started in front of Landry’s Seafood.  This post won’t have a lot of humor, thought or wit like the Troubled Waters crew but it will have details.

    Countoff, Namerama and COT.  Prayer as always to be better leaders.

    Side Note: It’s funny how leadership and health have direct relationships with each other as opposed to an inverse relationship.  Oh..wait, no existential ponderings or Kinesiology terms

    Disclaimer and off we ride to the east.  Because the leg day was so popular a few weeks ago, I decided to bring it back – part Deux!

    We rode over to the Bayou St. John bridge and took the traffic circle back to the area across from Shelter #2.

     

    The THANG # 1

    30 IC x Low Slow Squats

    15 IC x Curtsey Lunges

    15 IC X Side Lunges

    15 IC x Romanian Single Leg Deadlifts

     

    Get back on the bike and sprint another loop over the Bayou St. John bridge and take the traffic circle back to the area across from Shelter #2.

     

    The THANG # 2

    20 IC x Deadlifts with Sandbags

    15 IC x Pistol Squats on the Planter

    20 IC x Monkey Humpers

    15 IC x Reverse Lunges

     

    Times up!  Gotta go to work. Grateful to lead!

     

  • Cinemassacre

    Little did the PAX know, but they were going to more than just a workout in this morning’s gloom. No; they were also going to a premiere. A premiere that may have been more appropriate to be wearing a tux then some gym shorts. Today was the premiere… of the Cinemassacre workout.

    Every exercise in today’s workout would be based on or related in some way to a movie, including one that was created by the QIC as well. Too bad we couldn’t have had the movie man himself give his opinion (we all missed ya Steve). And to make it even more special, there was a rare sighting that can only be summarized with this line:

    “It’s a bird…It’s a plane… No! It’s Collard Greens!!!”

    That’s right! Mr. Shoulders himself returned and it was actually him (along with Turbo) who correctly identified the theme of today’s workout. Welcome back man!!!

    Without further ado, let’s get to the beatdown.

    (I hope you have your popcorn ready)

    Warmup:

    Smurf Jacks: 15 IC

    Imperial Walkers (Star Wars): 20 IC

    “The Mummy” Kicks: 20 IC

    Don Quixotes (Windmills): 15 IC

    Peter Parker Peter (Spiderman): 10 IC

    Frankenstein’s: 15 IC

    Daniel-Son (The Karate Kid): Assume the Karate Kid crane kick position. Alternate legs in quick succession. “If do right, none can defend.” 10 reps OYO

    The Thang:

    Turbo kept asking me why I kept messing with my bag. It reminded me of another scene from a movie..

    “What’s in the box bag! WHAT’S IN THE BOX BAG!!!”

    The item in my bag was none other than what would be the “score” of today’s cinematic adventures. My phone plugged into the speaker in my bag would serve as both as an accompaniment to our exercises, but sometimes also as the decider of what our workouts would be. The first song would fall into the latter category.

    The first song came on to break the silence and fill us in on our first “scene”. It was the Rocky theme song!!! So we did Rocky Balboas on the stairs until the song finished (I can feel us “getting stronger” every day gentleman!).

    The next song faded up to let us know that we would be doing some moseying. That of course was the iconic “Chariots  of Fire” theme! The running felt inspired and before we knew it we were all at the school board with the song still driving us on. So how about another lap around the building everyone!? The PAX obliged and we finished the lap just as the song was fading out.

    The next exercise was the “Moon”… Wait, I hear a voice.. Ben Kenobi?! What’s that? It’s no moon? It’s a death star?!?!

    Death Star: We 5et 5 points/cones out in shape of star. Bear Crawl to each cone and perform 25 each of merkins and LBCs rotating. Plank until everyone makes it around.

    Way to go guys! We all conquered that death star. All we had to do was use a little “force”…

    The Chariots of Fire theme once again rose from the ashes of the smoldering Death Star and we moseyed to the second ramp of the parking garage. If you haven’t already gathered from what we’ve done so far, with this workout “you never know what you’re gonna get!”

    Forrest Gump strolled in and introduced us to his good friend “Lt. Dan”. The only thing is that Lt. Dan “ain’t got no legs”. And neither were we in a minute. Lt. Dans up the ramp to 10 and then sprint the rest.

    After that we made our way to the far divider at the top of the parking garage where Tom Hanks was making a back to back appearance. The next exercise was “Catch me If You Can”.

    Catch Me If You Can: Start with two partners. Partner 1 performs 3 Burpees and then sprints to catch Partner 2 who has been running backwards around the divider at the top of the parking garage. Once caught, the two switch roles and the first partner now runs backwards while partner 2 does 3 burpees and chases partner 1. Continue this process until the team completes 2 full laps.

    This was a quad burner (especially if one determines to try to beat his partner backpedaling for an entire lap… Sorry Shooter).

    The workout was winding down in time, but it was building towards something else as well. And the PAX felt its imminent arrival. A looming finale that was hinted at only slightly by the ever increasing grin of the QIC who had “seen the end of this movie before”. A finale which the QIC had watched the night before in the midnight showing. In fact, he directed it himself. An exercise that will have you seeing things “not of this world.” But I know one thing is certain, once you finish this exercise, I know “Who you’re gonna call?”…

    I’d like to introduce everyone to… Gut-busters!!!

    Gut-Busters: Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee [20 burpees total (11 in last 55 seconds)]. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm (16 for each section. 64 total). Way to push everyone on Captain Sparkles! Bustin’ makes everyone feel good!!!!

    We moseyed/limped back to the flag with the Chariots theme once more.

    Normal closing procedures issued.

    I had such a blast creating and participating in this workout with you guys! Thanks for indulging my nerdy ways.

    May the force be with you… always!

     

    Roll Credits…

  • Cleansing Waters

    YHC was driving to Troubled Waters in the heavy rain but fear not we have a concrete umbrella. As I pulled into the parking lot to notice Torque was already parked and ready for a beatdown. The rain did spoil my plans but I will make due. 0530 came along gave a quick disclaimer and we are off.

    The Warmup

    • SSH x20
    • Twist Pivot x15
    • Cheerleader kicks x25
    • Low Squat Stretch x20 secs

    Then doubled time to the “playstation” for you guessed it pull ups, due to the August challenge.

    COP

    • Player 1 performed 10 pull ups while player 2 performed squats AMRAP. After both players performed their set of pull ups and squats each would run about 200 meters out and back. The players would perform 5 rounds while alternating squats and LBCs.
    • Once all 5 rounds were completed YHC really wanted to do what was planned and decided why not. So up next was Bear Crawl suicides! Each member of the PAX would start at a certain point and crawl bear style about 16ft out and back and then 32ft out? I do not remember the exact numbers but I am sure Torque remembers, he has a great memory for that kind of stuff. Then with a small break we did it all again. Slow mosey to a dry location for some MARY.

    COP 2

    • Extended American Hammer x10
    • Dying Coach roach x15
    • Penguins x20
    • E2K x15 ea direction
    • Marge Simpson x10
    • Flutter Kicks x15
    • Hello Dolly x20
    • Ended with some stretches the moseyed back to the VSF.

    COT

    • Ended with count-off and a namerama. Prayers for the entire PAX of TW especially Chipper’s M and his 2.0.

    God sometimes takes us into troubled waters not to drown us but to cleanse us. – Unknown

    Thanks again for letting me lead. Embrace the suck!!!

    -Kimchi

     

  • Swim workout

    At captain Sparkles house 715 Joans st. Mandeville la. 70448. Aug. 6 1pm Hamburgers and hot dogs & refreshments will be there. Feel free to bring your M’s & 2.0’s bring bathing suits and towels. need head count please let me know how many can make it.

  • Co-Q?

    Since the pool now opens around 6am, Da Parish decided to keep meeting there at 5:30am for a DownPAINment before we dive in.  So….Triple Shift and Da Parish (co-Q) arrived at 5:30am and kicked it off.  They ran around the arena, under cover, to a fence and then back.

    COP:

    -SSH x 40 IC

    -Merkins x 10 IC

    -Squat Walkers x 20 IC

    YHC (co-Q) arrived at 6am to swim and the pax were in the middle of their warmup.  When done, we proceeded to swim 100m and then a 25m sprint. Rinse and repeat until time.

    COT: Countoff, namerama, shoutouts and a prayer

    HAPPY ANNIVERSARY TRIPLE SHIFT!

  • Firefighter Appreciation Day!

    Well for my first Q I thought it would be appropriate since 9/11 is approaching to start it off with a stair climb. My F3 brothers did not let me down 5 of the 8 completed not only 110 floors up but also completed 110 floors down. do to Captain Sparkles mercy I relieved everyone about 40 Min. in, if they wanted they could call it quits. So me in full firefighter gear ended my climb at 65 floors. Tclaps to Shooter, Steve, Butt splice, & Grundy for completing the whole 110 floors. And Tclaps to Ocho, Night Train, Turtle for hanging tuff and completing more than half with Ocho getting close with about 100 floors. Thanks for the help with my goal. You guys are above average!!!

    Captain Sparkles

  • Walls With Weather

    YHC woke to the rumbling sounds of thunder in the distance.  Pulled up the weather app on the phone – and it looked like it might be trouble.  But – Rain or Shine, the workout is on.  So out of bed, and off to the races.  I did make one concession to the weather, grabbing the older shoes thinking that the rains and muds of Okwata might go well with the smelly dirty footwear…

    Driving to Okwata, plenty of lightning strokes brightened the sky.  But no rain.  Pulled in to an empty lot at 5:25 and started to wonder whether all the rest of the PAX had more sense than I.  But headlights did appear in the distance, and by 5:30 our PAX party of 6 was ready to roll.  Disclaimer, then mosey towards the fountain.

    Quick warm-up to get the blood flowing.

    • SSH x30
    • Slow Windmills x15
    • IW x30

    Walls of Jericho: Joshua, Chapter 6.  The Lord commands Joshua to march his army around the walls of Jericho for 7 days.  Each day, 7 priests carry rams heads.  And the 7th day will bring the downfall of the walls.  Commemorate this with a 7x7x7 exercise.  7 Exercises, each done for 7 reps – all IC.  Then a lap around the walls (of the Mardi Gras Fountain).  Repeat 7 times.  Because its what I do, all 7 exercises are planks:

    • Peter Parker
    • Mountain Climber
    • Parker Peter
    • Plank Jacks
    • Floyd Mayweather
    • Shoulder Taps
    • Merkins

    Alas, the walls of the Mardi Gras fountain remained standing. In the midst of this (around day 4, I suppose), the rains started coming down.  “How refreshing”, remarked Maverick.  Strange one, that Mav….  But we mosey to the House of Pain to try and find a place to finish up out of the weather.

    Wall of Fire: Another from the F3 Lexicon.  Everyone grab some column space for People’s Chair.  1 by 1, each PAX steps out of the chair for 5 Burpees, 10 Merkins, 15 LBCs.  Then return to the chair while the next PAX takes a turn.  YHC had to call for a midway shake-em-out break.  But we persevered.

    The lightning was starting to make for a serious show.  But Mav and Cowbell repeatedly assured the PAX that the storms were at least 2 or 3 miles away.  So we continued.

    Iron Sharpening: To give everyone a head start on their Pull Ups challenge, we split for 3 stations:

    • Pull Ups AMRAP
    • Alternating Step Ups AMRAP
    • 20x Dips

    Two cycles of this (covering 2 or 3 serious lightning flashes).

    YHC had the seriously dumb though that “hey, maybe the storm has passed” based on about a 2 minute break without lightning.  So decides to head to the top of the levee for some Quadrophelia.  Right as we get to the top (as Milkman is already pressed to the ground to try and become as small as possible), one more massive lightning stroke is enough to convince YHC to call the session to a close 10 mins early.

    Circle up in the HOP for Count-off, Name-o-rama, and our closing prayer.  Lord, please bring blessings on those who care for the sick.  Thanksgiving for the rains that bring life for all of us.  See to the needs of the Farmers and Food Preparers who feed us all.

    Hope to see you all tonight – 6:30 on the Greenway Circle outside Bayou Beer Garden for an F2 workout and social.

  • Three Peaks, Three Miles

    I’m always looking for a little variety in my F3 Q’s and I’ve often thought we’ve only scratched the surface as far as what fun and excitement may be found on the Loyola and Tulane campus.  Fun in the 41 year-old, 530 am, healthy lifestyle kind of way.  Lest a mind or two went elsewhere.  So for this particular Friday we took and diffent path and hit new terrain including a distant mountain.

    Warm-up: at the flag stretch our hammys and our quads.  Display poor balance.  Let’s Mosey.

    Our mosey took us through the Tulane campus across Freret and to what appears to be the Tulane quad.  Grass isn’t as nice as Loyola but still a comfortable place for a COP:

    • SSH IC X 20
    • IW Squats X 20
    • Monkey Humpers X 20
    • Bear crawl across the lawn

    Mosey again heading across Willow to the parking garage near Yulman stadium.  Mount Greewave if you will.

    OYO to the top with 10 Burpees then plank and wait.  Stairs to the bottom and to our delight the open air stairwell had a nice little breeze.

    Mosey over to Calhoun street for a nice straightaway to the Loyola campus and Wolfpack hill.  OYO to the summit and 20 lunges at the top. Stairs to the bottom- AC in this stairwell, even better.

    Mosey to the original high altitude implement, Wolfpack Mountain.  Again OYO to the summit.  30 LBCs as your prize. T-claps to Hawg for sweeping the 6 and to the Pax for finishing the job.

    Mosey back to the flag.  I realized one of the reasons I enjoy the running as it gives a nice opportunity to chat with the Pax. I learned that despite his very beachy persona that Sandbar is originally from Kentucky and that he works for the smallest Federal agency (some acronymly named coastal preservation group). Good F2.

    Count off, namorama, announcements. I prayed for the courage to see through the many challenges we face.  A workout can be a metaphor for life and and much like the group is stronger than the individual, we are stronger with God.

  • Finish Together

    Last month I filled in some Q spots that remained open.  One such slot was this morning and I thought Fracsac should take it.  He didn’t check the Q list….and I didn’t inform him, so I took it.  Next man up!

    T-claps to Fracsac for posting in Charlotte.  Way to Represent Brother!

    DISCLAIMER and let’s mosey.  Along the way we were reminded that you might stumble and fall, but we leave no man behind.

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mtn Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -J-Lo’s x 20 IC

    Mosey to the Foundry for 7…no wait…8 stations in the circuit (good job finding us DP)

    -10 burpees the timer

    -pullups

    -dips

    -box jumps/step ups

    -single leg pistol squat (thanks Triple Shift for showing us a weakness)

    -rows

    -traverse Monkey Bars

    -LSS with a short hold at the bottom

    Rinse and Repeat…water break and time for one more round.  Mosey to the VSF.

    COT: Countoff, Namerama, Announcements, Shoutouts, and a Prayer

    It was truly a pleasure, thanks for allowing me to lead.

    CHALLENGE: Cowbell and myself are 30 pullups into our 100 for the day.  If you’ve taken on the Challenge, report results in the GroupMe because Iron Sharpens Iron

     

  • Lafitte’s Plunge Time Change(ish)

    Lafitte’s Plunge DTG will still be meeting at 0530 at the UNO Aquatic Center. HOWEVER, we will not be in the pool until closer to 0600.

    • From 5:30-6 there will be a DownPAINment
    • From 6-6:45 there will be a swim.  If you are coming for 5:30, bring your shoes and work out gear.
    • PAX can come for 5:30 or 6 and leave at any time (6:15 or 6:45). For this reason, COT will be at or around 6:00, prior to the swim.

    Just a heads up, UNO does have showers and lockers available, bring your own lock and toiletries

    If you have any questions, holla via GroupMe. If you wish to Q, we are always in need, please sign up.

    YHC,

    Da Parish