F3 New Orleans

Category: Backblasts

  • Legs, Shoulders and Chest – Oh My!

    05:25 – YHC rolled up to the AO and 2 PAX were ready and waiting.  Jam the flag into the hardest clay in St. Charles Parish and get started. The disclaimer was a little extended and thorough, because I knew what was planned for them, and the PAX really should be aware of how little they should trust me to not destroy their shoulders and quads.

     

    I had a nice little beatdown programmed, so I wanted to make sure that I had them stretched and warm, but not too tired.  Just wanted to keep it simple.

    Arm Crosses & Arm Circles just to get their attention.

    10x Mountain Climbers IC, FoF!

    10x Goofballs IC, slow.

    10x Goofballs IC, fast, to lighten the mood.

    Plank complex – starting at high plank, to cobra, to high plank, to pigeon pose on the left, back to cobra, back to plank, to pigeon pose on the right, back to cobra, to high plank, to Annie Planks on the left and right.

     

     

    Mosy to the PlayStation, (cool name Terabyte), but turn to the bleachers for

    The Thang

    3 Rounds each of:

    Aiken Legs: 20 Box Jumps, 20 Squats, 20 Lunges, (10ea leg) & 20 Split Jacks

    ATM’s: 15 Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins

    Ascending Testicles: Legs at a 15 degree angle, 10 Derkins, then legs at a 45 degree angle, 10 derkins, then, BTTW, 10 derkins.

     

    Walked back to the track and took about 20 steps back to find a nice starting point to sprint AYG back to the flag, 75 yards or so.  Good Times

     

    Mary:

    American Hammers 15 IC

    Box Cutters, 10 IC

    Bay City Scissors, 10 IC

     

     

    Countaroma, Namearoma, Intentions.

    Prayer for the PAX and a few special intentions and back to our week.  Thanks for showing up gents.  It’s a privilege to beatdown with you.

     

    Moleskine:

    Nih has made 3 beatdowns in a row, since he was an FNG. The man is showing some determination. Great job!

  • Ocho is the loneliest number, and other Holiday musings

    Pax arrived at the predetermined place and time. Ocho must have thought the workout begins at ocho o’clock-o or something. After a couple minutes courtesy wait, the pax, sans Ocho, departed city hall on a new, mysterious and exploratory route into the gloom.

    No silly stuff today, just a good ole fashion run. We ran the usual Fancy House Loop (FHL) and added the larger loop just east of FHL consisting of North Street, East Street, South Street, and West Street. After completing both FHL and N-E-S-W Loop, the pax proceed back to Massena Street for the mosey back to the barn when…

    …what to our wondering eyes did appear but…

    …a miniature sleigh and eight tiny reindeer.  Well, it wan’t really a sleigh, and it wasn’t really eight tiny reindeer, but it was Ocho, which is spanish for 8, and, if Ocho had all his sibligs with him, it would have been 8 people who looked tiny, since he was a couple hundred yards away and as a result appeared small in the distance.  Look, it’s not a Christmas carol, but it’s the best I can do in July.

    Jog back to city hall, YHC and Shooter picked it up to the finish.  Then to playground for:

    • Pikes with feet in swings x 10 IC
    • Hanging pikes x 10

     

    • Flutter x 10 IC
    • Rosalita x 10 IC
    • Hola Dolly x 10 IC
    • Freddy Merc’s x 10 IC
    • Rinse and repeat above x 5 IC
    • Rinse and repeat above x 3 IC

     

    • Shoulder taps x 31 IC

    Countorama, Namorama, Prayerorama.  Peace out.

    Kudos for Ocho for running the usual route SOLO all the while likely wondering where the hell the pax was.  Tclaps to Turtle for hanging in there on the run.  It only gets easier brother.

    Ei

  • The Skinny Nutria

    I’ll be out of town for the main event so I figured the least I could do was motivate/train my fellow uptowners for next week’s run.  Everyone was game and spirits were high on this high dew point Monday. Another of our F3 brothers from the motherland, Sir Topham Hat from Charlotte, dropped by to post and would be a fine addition to The World team were he to live a little closer.

    Disclamier and to stretch. No pulled hammy’s for this crew. T-claps to 86 for his ability to touch the ground during toe touches.  He must be doing yoga on the DL.

    Mosey for a full lap as a group.

    • Indian Run
    • Bataan Death March with 5 Burpees on the catch up
    • Indian Run
    • Alternating intervals in the running icon: jog 2,sprint 1. Saban vs El Wire for a photo finish!

    Only 5:55, that was quick.  Cool down with 10 pull ups and 20 squats.

    Mosey to oak alley for some Mary:

    • Russian Twists  IC X 20
    • LBT IC X 20
    • Supermans IC X 20
    • Dyeing Cockroach X 20

    Continue in Oak Alley for some wind sprints. Partner up and alternate through progressive lights. Exercise while your partner runs. Burpees, Merkins, Squats, Lunges.

    Mosey to the shelter for bench work.

    • R leg step ups IC X 15
    • Derkins IC X 10, Shoulder taps X 10, Derkins X 10.
    • L leg step ups IC X 15

    Finally time was up. Back to flag for count off, namorama, annoucments, and intentions.  Special prayer for Yankee’s coworker for strength in her battle with cancer.  Great workout guys!

  • Hello to the Playstation

    Out in the Gloom, the PAX gathered for the Q to give instructions, not a professional trainer, modify as necessary and lets begin.

    WarmUp

    • ArmCircles – Frontwards 11X  & Backwards 10x
      • No keep arms up
    • Overhead Claps – 10X – to generate some air flow in sticky humidity
    • Windmills – 15X
    • Copperhead Squats – 15X

    Q sent the PAX to mozy around the track, take left at the Green surface of Pain and meet at the Playstation. The Q did a slow mozy and planked up waiting for the PAX. The Q can’t run no more, Doc orders, needs to bring a rowing machine from now on.

    Hello to the Playstation

    5 in the PAX, 5 exercises, 5 times, adding 5 to each rep each round, starting with 5, ending with 25

    Rotated the following Painstation movements:

    • Merkins – 5,10,15,20,25
    • WWII sit-ups – 5,10,15,20,25
    • Jump-ups / Step-ups – 5,10,15,20,25
    • Pull-ups / Rows – The “timer” we all rotated once done – 5,10,15,20,25
    • Plank hold – To rest after the Pull-ups – hold until rotation

    After complete Joe Dirt provided the 30 sec count down

    Just for fun the Q shouted out “Who has a timer on ya watch?” Torque provide the 1 min timer for the Burpees, any many one can do, it is only a minute.

    Done all still living, slow mozy to Flag

    On our Mary’s – the abs were lonely

    • Flutter Kicks – 10X
    • LBC  – 10X
    • Hello Dolly – 10X
    • Wife Pleasers – 10X
    • Freddie Mercury – 10X
    • Reverse Crunches – 10X
    • 30 sec Holly Body Hold
    • 30 sec Al Gores

    COT

    Finished around the Flag, Counted off, & Namearama. Prayed for the great leaders of Men to be great leaders on the Job, at Home and in their neighborhoods.

    Thank you all for leading and GOD Bless!!

     

     

  • 610 Stomp #98

    It wasn’t just another Stomp….it’s my birthday week stomp…

    15 minutes out through the park, down the bayou and turnaround. Head to the track for sprints.

    Sprint the straightaways and slow jog/walk the curves.

    Countoff, namerama, shoutouts, and prayer…

  • Mr. “T” at the Gipper

    Mr. “T” at the Gipper? Say it ain’t so. “I pity the fool who shows up to the Gipper not expecting to get a good beat down and leave sweating and taxed!” 8 PAX members converged on the Covington trailhead this Gloom to take on YHC and the letter “T”

    warmarama

    20 IC Butt kicks

    20 IC Knee highs

    20 IC Wind mills

    15 IC Arm circles (Front, back, upward/inward, upward/outward)

    the thang

    Moseyed to the old school yard to circle around Ole glory for the first “T” Triple check (Modified to Quad check this Gloom) split into 2 teams. One PAX  holds air chair, another planks, another does Merkins while the last member  makes 2 laps up and down the stairs and around the flag pole replacing each PAX until everyone experienced each station of work. Moseyed to the parking garage for the second “T” Triple Nickle 5/5/5 First group at top     working core while the bottom working endurance. Top (Thanks for the modify Grundy) (IC 5MC5PeterP5ParkerP5LlankJ5ShoulderT)     Bottom (IC 5SSH5IW5SealJ5ToeT5Knee jumps) Sprints in between up and down ramp. RR 5x. Top PAX group (overachievers) turned it into a race and finished early so the YHC sent them on a lagniappe Mosey around the parking garage while the rest of the PAX completed.. This crew strives for more every workout (love it).. Moseyed to the court house for third “T” of the Gloom “The Coo” (modified to half because of time) started by the benches with 5 Burpees, 5 Squats, 5 Merkins sprint up the stairs catching each one of course to the top and descended order 4,3,2,1 (great pace Turbo) The  YHC realizing we had time remaining challenged the PAX to RR at which of course they obliged. Moseyed back to the flag for announcements, count o Rama, COT.

    Great job Gipper PAX!! (Stronger each time)

     

     

  • Eastern European Coastie?

     

    One of the more important body parts to focus on when riding a bicycle is your leg muscles.  Duh!  I know it is pretty obvious but it seems that many of the F3 workouts have a focus on the upper body and core.  Now, there isn’t anything wrong with that, it’s just that the largest muscle in our body is the lats (back) in square inches and then the glutes and quads.  With that in mind, I determined to make the Coastie a leg focused day.  What?   Huh?

    As I was crafting the workout, I heard the imaginary mumble chatter deep in the recess of my mind  – Aren’t we riding a bike….you know….we’re using our legs!   Hey Triple Shift, we don’t use our arms to pedal a bike!  Yea, Yea…I hear ya.   I was undeterred.

     

    COT

    Arriving at the AO, Da Parish was already there and we did our Countoff, Namerama, and COT.  Prayers for DaParish’s cousin’s wedding and that things would go smoothly with the joyous occasion this coming weekend.  Just as we pulled away from the AO,  Moped pulled up and we were off.

     

    THE THANG

    Our warm up was to ride to shelter # 2 that is located just before the swim hole.   We would sprint 1.85 miles over the bridge and take the traffic circle back to the area across the street from shelter # 2 for our leg workout.

     

    Round One – Sprint the Bridge # 1

    30 x IC Low Slow Squats

    15 x IC Romanian (Straight Leg) Single Leg Deadlifts (each leg)

    15 x IC Lunges (each leg)

     

    Round Two – Sprint the Bridge # 2

    15 x IC Side Lunge (each leg)

    15 x IC Bulgarian Split Squat (one leg is propped up behind you on a planter) (each leg)

    15 x IC Seated Pistol Squat (each leg)

     

    Legs are hurting and I know I’m alive!  Thanks for letting me lead!

     

  • Bucktown Coastie visits Troubled Waters

     

    Independence Day!  Freedom! Liberty!

    As the QIC put out the word on the Group Me chat on the evening of July 3rd that I was moving the Bucktown Coastie to Jefferson Playground, I heard nothing but crickets….Bueller?…Bueller?  Given that many people travel on that holiday, I didn’t have high hopes that I would have company for my ride.   Wait!  Maybe I could visit the Troubled Waters Coffeeteria?  That might work!  As the wheels in my head were calculating the time and distance, I sent a message to the Troubled Waters gang to see if they would be doing Coffeeteria and I received a resounding YES!

    I formulated my plan and made my mind up that I would travel from one parish to another to bring some goodwill out west.   When I pulled up to the playground at 5:30 am, I unloaded my bike and saw only one person out there getting ready to ride as well.  As I starting putting on my equipment, I was attacked by a swarm of mosquitoes.  Ouch!  They were literally about to fly off with me and take me back to their lair.  Swatting and swinging my arms like crazy to keep the mosquitoes at bay and putting on my helmet, gloves, and shoes had to be a sight.

    What seemed like an eternity, I scrambled up the levee and took off as fast as I could to distance myself from West Nile, Equine Encephalitis, and Malaria laden pests.  I traveled as fast as I could because now I was running late to make Coffeeteria in Destrehan.  With no wind, I made great time and averaged 18.3 mph and pulled up at the Donut Shop around 6:45 to gather with Torque, Kim Chi, Mathlete, and Terabyte.

    After hanging out with the TW leaders for about an hour and eating a huge cinnamon roll, I dreaded heading back with the Sun beating down, a headwind and no Pax to draft.  🙁

    As I proceeded back to the AO, I jumped in a paceline and made record time back and averaged 21 mph.  Whew…I’m beat, hot and drenched in sweat but completed 38.6 miles.

    So thankful that I have the freedom to enjoy the life God has given me and that I can be part of the F3 Nation Brotherhood!  See you in the gloom.

  • Birthday Week Spartacus

    What better way to start my birthday week than with some Spartacus.

    Can’t get too much Spartacus…and 12 men showed up to get some…

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -Mtn Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Step up, alternating legs with or without rocks
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Merkins
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    With a short break in-between sets we took a seat with the People’s Chair and pressed some rocks…

    COT: countoff, namerama, announcements, shoutouts and a prayer (T-Claps to FNG Summer Fig for taking the prayer on his first day…well, he is a preacher). Thanks for letting me lead and see you in the Gloom tomorrow at the Stomp!

    Hey Cowbell….ANNOUNCEMENT:  The Plunge is moved to Wednesday and the Foundry is moved to Thursday at Okwata.

  • For Lt Col Raymond G Davis

    Ten PAX gathered in the plank position to dedicate this morning’s beatdown to Lt Col Raymond G Davis, USMC.  A Congressional Medal of Honor recipient, Lt Col Davis served in the Korean conflict.  The entire citation is worth reading, and YHC did exactly that to the planking PAX.  An excerpt to give you a feel of this man’s leadership and courage under fire:  “When the battalion encountered strong opposition from entrenched enemy forces commanding high ground in the path of the advance, he promptly spearheaded his unit in a fierce attack up the steep, ice-covered slopes in the face of withering fire and, personally leading the assault groups in a hand-to-hand encounter, drove the hostile troops from their positions, rested his men, and reconnoitered the area under enemy fire to determine the best route for continuing the mission (to relieve a beleaguered rifle company).  Always in the thick of the fighting Lt Col Davis led his battalion over 3 successive ridges in the deep snow in continuous attacks against the enemy and, constantly inspiring and encouraging his men throughout the night, brought his unit to a point within 1,500 yards of the surrounded rifle company by daybreak.  Although knocked to the ground when a shell fragment struck his helmet and 2 bullets pierced his clothing, he arose and fought his way forward at the head of his men until he reached the isolated marines.”

    10 Merkins in cadence from the plank position after the dedication and then the PAX moseyed down the Lakefront for the next COP:

    Seal Jacks, Plank Jacks, IWs, Crab Cakes, OH Hand Claps, Mountain Climbers, Butt Kicks, Shoulder Taps, High Knees, Lateral Lunges, Torso Twists, all 20X IC with the exception of the Lateral Lunges and Torso Twists which were 10x IC.  Collapsing circle to a PAX fist bump between exercises.

    Mosey across the street for a 20 year Bear Crawl to the starting point for an Indian Run.

    Indian Run down Lamarque Street to the playground.  Our mission was to stay together as a PAX which we did successfully by adjusting our pace as needed.  No man left behind, plenty of quality sprints, and some agility work as well, i.e. prime times, back pedals, lateral bounces, carioca.

    Halt at the playground where we used the basketball court to play four rounds of Sharks & Minnows.  Lots of short sprints, accelerations, decelerations, and changes of direction in the context of a game.  Funny how a sprint is much easier when you are being chased.  Short breaks between games to hit 2 sets of 10 burpees OYO, 1 set of knee highs 10x IC, and 1 dead hang pullup with a pause a the top every 15 seconds for three minutes.

    Indian Run back to the shovel flag, again with the mission to stay together adjusting pace as needed.

    Countorama, nameorama, and The Manny prayed us out.  Coffeeteria at the Beach House.

    Welcome FNGs Night Train and Rainbow Unicorn.  Good to have you in the PAX.

    T-claps to Butt Splice for posting then heading over with Cpt Sparkles for the Mandeville Battle Race.