F3 New Orleans

Category: Backblasts

  • 2 Guys and 1 great workout!

    The night before Torque was messing around and called me out to come up with a beatdown that would end all beatdowns. One that will never happen and Two I have done a beatdown once before that was no joke. When time came I gave the disclaimer and in typical Troubled Waters fashion it was just Torque and YHC.

    The Warmup

    • SSH x20
    • Windmills x20
    • Arm Circles x20 FWD/BWD
    • Merkins x10

    The Thang

    5 rounds starting with each exercise @ 25reps and the work our way down by 5 ending in 10reps. Between each round the PAX would run one lap around the park equaling .5 mile each lap (2.5 total) ending each round with 10sec rest. The exercises consist of

    Lunges x25,x20,x15,x10

    Burpees x25,x20,x15,x10

    Leg raises (ab work, cannot get enough) x25,x20,x15,x10

    Once all rounds were completed YHC decided to do lung knee jumps x5 each leg. After completion we got on our 6 and had a fun time with

    MARY

    • LBCs x20
    • E2K x20 ea side
    • Crunchy Frog x10

    COT

    Counted off and Namearama. Prayed for all families that are dealing with illness and for individuals who are struggling with their jobs. Thanks as always for letting me lead. Iron sharpens iron.

    Kimchi

     

     

  • The Walls of Jericho

    This morning the PAX embarked on a journey inspired by the days of yore. It was an ambitious attempt which ultimately wasn’t entirely successful, but every man who showed up came out a little bit stronger by the end. And that is what F3 is all about.

    Disclaimer issued for what I knew was coming and it was time to get rolling.

    Warmup:

    20 SSH IC

    1 Burpee

    No time for a long warmup so off we ran to the parking garage for our one and only item we would be doing this morning.

     

    The Thang:

    The Walls of Jericho:

    This exercise was one meant to bring fear into the hearts of those facing it. It derives it’s creation from the story of the Israelites  and the city of Jericho. In the story the Israelites overcame the mighty walls of Jericho by walking around it 7 days. On the 7th day the walls came crashing down. The challenge was this: 7 exercises done7 times and finished by one lap around the garage. The goal is to make it around the garage 7 times.

    The 7 exercises were:

    1. Depth Charges (a 4 count squat finished with a jump at the end)
    2. 25 foot sprints
    3. Hurpees (Hand release Burpees)
    4. Lt. Dans up the ramp
    5. 15 foot bear crawls
    6. Merkins
    7. Dr. W’s

     

    The PAX gave it all they had (and often highlighted the forgetfulness of the Q to ensure the maximum downpainment was achieved. You can thank Steve and Shooter for those extra bear crawls in round 2) but only 4 trips around the wall were completed. So to quote Einstein “The Walls of Jericho are still standing.” But one thing is sure, the walls will be torn down by our group soon enough. To paraphrase Ronald Reagan, F3 PAX tear down this wall!!! Victory will be ours.

     

    Moseyed back to the flag for our normal ending procedures and had the great pleasure of welcoming Sgt. Guns to our group!!!

    Thank every one of you for letting me lead. It is and always will be an honor.

     

  • If My Math is Right – Today Must be Independence Day

    No one was signed up for the 4th of July running of the Stomp, so being the good F3 Nola member that I am, I waited until midnight, saw no one had taken it, and dutifully signed up.  I then rolled in hot.  I divided the 5 pax by two and gave each team a number of burpees to achieve during their 45 minute out and back run.  Both teams decided to start with 10 or so and then took off on their run.  When we finished we sealed the deal with 10 more burpees each.  That given the one extra that Stubhub did just for kicks brought the grand total to 231 the same number of years since our great nation declared it’s independence.  Wait, that’s not right?  It’s been 241 years?  Drat…ok everybody do two more burpees.  There we have completed 241 burpees, one for every year since our great nation declared it’s independence.

    Moleskin

    • Stubhub and I ran as a team and shared some good second F along the way.  Come to find out I taught both of his daughters math at Sacred Heart.  I told him that just minutes before I incorrectly subtracted 1776 from 2017.  Luckily they have been successful in spite of my efforts.
    • T-claps to everyone that made it out today.  No better way to kick off the celebration than practicing our freedom to assemble.
    • Thanks to Great Britain and their unreasonable rules, we banked 241 burpees for Operation Enduring Warrior Today.

    Thanks,

    Hawg

  • Humid Heavy Scramble #1

    This July Gloom would be known as the Humid Heavy #1!! 6 PAX embarked on the Mandeville city hall for a morning of saturation from perspiration. We started with a Mosey to the routine stretch point across the East Causeway approach to the Community center. Leg scissors one way and lunge twist back. We started the lesson Moseying for 3 min followed by 20 second all out sprints at 100%. RR the whole journey which turned out to be 7 sprints based on our pace. The YHC goal for the PAX is to at least get 10 so we will modify the time next week possible 2 min then followed with the 20 sec burst. All PAX were drenched upon return so we stretched it out, announcements, circle of trust.

  • Who Me?

     

    YHC heads to the AO Tuesday morning, a little sleepy, but full of patriotic excitement, and a little curious if TripleShift is going to cycle out for the coffee-ramo, coffeeteria or covfefe…I can’t remember what we call it.  The inner monologue went like this:

    “YAWN….Cool! We got a nice 4th of July crew here today. Mathlete’s here without Terabyte. Tape Deck made it with Kimchi.  Haven’t seem him a while.  Nice EH Kimchi. This should be good.  YHC missed Saturday, while I was working on location, but Chipper stepped up and led the team on short notice. Good move Chipper. Tuesday is his day to Q.  I wonder if…No.  He’ll be here…right, and why is everyone staring at me?”

    dammit…

    It was at that moment when Kimchi kindly informed me that he signed me up for the Q today. wasThat  nice of him, and I like to Q.  I also like to know about it before the beatdown starts, but hey, where’s the challenge in that? Revenge was on the mind now, and I want to make him pay for this. It’s the 4th of July and this is F3, so when I’m in doubt, I get to the basics. Merkins and squats, and lots of them.  For Freedom!

     

    Warm-Up

    10 Burpees, together

    20 SSH IC

    10 Arm circles IC

    10 Windmills IC

    10 Reverse Arm Circles IC

    10 Mountain Climbers IC

     

    Time to head to the the tennis courts for the fundamentals.  Hopefully, Kimchi will learn to give me notice

    Mucho Chesto

    15 each in the doubles lane of each court

    Merkins – Werkins – Stagger Merkins Left – Stagger Merkins Right

    Reverse Direction for another round of 15’s

    Diamond Merkins – Right Arm Merkins – Left Arm Merkins – Merkins

    Plank or B2W for the 6.

     

    Still have some time on the clock, so we’ll try a new one.  I named it, “Something Torque made up to burn 15 minutes”

    1 man at each corner of the tennis courts. 1 man in the middle.  Man in the middle calls the start and everyone starts.  He does 5 burpees and runs to tag the man in corner 1. Corner 1 man runs to tag corner 2, etc, in clockwise direction.  Corner 4 goes to the middle and repeat until the original man in the middle is in Corner 4.

     

    Man in the Middle – 5 Burpees

    Corner 1 – Squats

    Corner 2 – Jumping Lunges

    Corner 3 – Al Gores

    Corner 4 – Jumping Squats

     

    No flag today, so Countaroma, Namearoma, Intentions and Prayer on the tennis courts

     

    Moleskine:

    • Kimchi burned through Mucho Chesto, so I’m pretty sure I exacted no revenge on him. He will be emboldened to set me up for more impromptu Q’s, I’m sure.
    • If you ever don’t know what to do next, Mathlete is right there to help you create an on the fly beating.
    • Triple Shift did in fact make it to the coffee shop, and it was nice to visit with him.  Thanks TripleShift!

  • Circuit Overload!

    “Execute every act of thy life as though it were thy last.” – Marcus Aurelius

    YHC was 81.9% sure I would make my scheduled Q this gloom.  After rigorous testing of my hypothesis of the “SnoozeQ”, it appears that if YHC is in bed by 10:00 PM, there is a 99.9% chance of making my scheduled Q….every minute late that chance decreases by 0.4%.  Very scientific, and the formula is shown below:

    SnoozeQ Formula: % Chance of Q = 99.9% – ([minutes late to bed] * 0.4%/min)
    7/6/17 Q chance: 81.9% = 99.9 – ([45min] * 0.4%/min)

    Feel free to use this formula and modify the #SnoozeFactor [%/min] according to your lifestyle.  For example, Cowbell has a SnoozeFactor of 117%/min (a.k.a. there is no hope).  Maybe if he takes off his flip-flops and sets aside his fruity, umbrella drinks in Orange Beach, he can reduce his SnoozeFactor and join us for a beatdown one day!

    Enough on that topic….7 men decided to get better today at Okwata.  YHC loves circuits, so that’s what we will do….but first…

    DISCLAIMER

    The Thang

    Mosey over to Canal Blvd corner…the Pax thought we would run up the levee….

    Image result for not so fast my friend gif

    Circle up in the grassy area.

    COP #1: Warmup

    20x SSH IC
    10x Burpees OYO
    10x Alt Shoulder Taps IC
    10x Mountain Climbers IC
    10x Merkins IC

    Nice and warm, and the fact that the cop car was watching us the whole time, mosey over to the playground:

    Circuit #1: Leg Clock

    There are 9 benches in a circle, 7 Pax line up at 7 different benches for this Circuit:

    5x Box Jumps
    Lunge Walk clockwise to the next Bench
    Al Gore until Q say done
    Repeat until we get back to the original spot

    Ouch….Good job men!  Mosey over across the street to the lakefront by the eight planters.

    Circuit #2: Burpeecides

    Suicides with Burpees at each planter.  The reps of burpees = the nth planter (2x burpees = 2nd planter; 7x burpees = 7th planter; etc.)

    In total, we got 36 burpees in (+10 from COP #1) x 7 Pax = 322 Burpees for Cadre Danny!

    Mosey over to the House of Pain.

    Circuit #3: Strength Work

    3x Pullups
    5x Merkins
    25 yd Bear Crawl
    Mosey over the levee and back to the start.

    Four round of this circuit.  Great job men!

    Mosey back to the flag for some time with Mary.

    COP #2: 6MOM

    10x Alt Heel Taps IC
    8x R. Leg Curls/Lifts IC
    8x L. Leg Curls/Lifts IC
    10x Crunchy Frog IC
    10x Hello Dolly IC

    Done, and finished with a COT (Countoff, Nameorama, Shoutouts and Prayer).  Thanks for letting me [get my ass out of bed to] lead this group of men!

    Moleskin

    • The Gnarly Nutria: Wednesday Evening (9pm), July 19th. Uptown vs The World. A 5.5 mile race, 3 laps around Audubon Park, followed by a cold drink or 2. Last year, the Uptowners narrowly edged out the world under a contested finish.

  • Summer is here!

    The air was thick from the celebration of our nations birthday!  Happy Birthday Nation!  BBQ and beer mixed with the dense humidity to say “Purification through sweat awaits!”  Oh yes it was hot and sticky, the kind of sticky a 5 year old gets when they play with BBQ’d ribs covered in sauce!

    8 Pax gathered around the flag for the Q to arrive in the nick of time!

    We pushed off into the gloom circling up for standard warm up

    SSH x 36

    IW x 28

    Peter Parker x 15

    The air began to grow thicker and the spanish moss reminded me of Yoda’s home on Dagobah so we  moseyed to the shelter, where we did our 5 mins of BTW with some Baby Crunches in between.  There was no try only Do!

    We then proceeded to Oak Alley where we did a series of wind sprints and high knees to the track and repeat.  We did  6 or 8 lengths time is all relative when on Dagobah.

    Pairing up we did Dips followed by Parker Peters, followed by Squats while our partners ran to the pull up bars by the flag to do 10 pull ups.

    Back to the shelter we did a meandering snake of right leg and left leg power ups, followed by a real quick session of Mary where we did Real Freddie Mercury, The Putins, and Box Cutters.

    With time and creativity spent we called it a morning as the sun rose!

  • Expect the Unexpected

    Rock City was one of our many Q-less AOs on the list this week.  Being the excellent AO Q that I am, I waited until midnight Sunday night before signing myself up to take it.  I gave it some brief thought as I dozed off, and actually dreamt of some new exciting exercises – Quadraphilia with rocks anyone?  Alas, upon waking I faced the fact that there would most likely be a small clan this morning, given that 1) It’s the day before a holiday and 2) no one signed up to Q.  I decided it was a perfect time to do a half-murph.  I wanted to see how long it takes us.  Amnesty has an idea of making Pontiff the Murph AO and having Pax members opt for a Murph anytime they want, like when JV is the Q and you don’t want to do 45 minutes of Wall Sits, or when Amnesty is the Q and he leads us in the same workout he has led us in that last 12 times he’s Q’d as Bogey sings along to the 80’s Australian Pop emanating from Am’s iphone, and you want no part of that.   What is the name of that workout?  The Iron Eagle or the Steel Guitar or something like that.  Anyway, I digress.  I thought the optional Murph idea is worth trying so I thought I would get us used to it today by making it not so optional.

    As I rolled in hot on the bike, I found 5 or 6 guys ready to go.  More than I anticipated, but with a little creativity we could all find a place to do pull-ups.  We completed my standard set of warm-ups, since I know Amnesty doesn’t like change:  SSH x 25, IW x 20, and DQ x 15.  Then we took off away from the rocks toward the playground about the same time the train released 4 or 5 more cars.  There was a flurry of activity as cars screeched to a halt rutting up the local resident’s yards as middle-aged men in badass black slammed doors and hustled to join us.  No way we are fitting on the pull-up bars now….about face.

    A total of 13 men grabbed a rock (go big or go home – t-claps to Triple for taking me at my word – he stayed and went big) and circled up near the T-ball field.  We completed 3 sets of the following:  Shoulder Press (IC), Rows (IC), Curls (IC), Squats (IC), Calf raises (IC), and Dead Lifts (Down Up Cadence).  15 reps for the 1st set, 10 for the 2nd, and 7 for the last.  (T-claps to Walleye for helping a brother out).

    From there we moseyed half way back to the rock pile and got on a line.  Sprint 60 yards, bear crawl 30 and mosey back to your rock for the prescribed exercise.  Round 1 = 50 Bench presses, Round 2 = 40 Merkins, Round 3 = 30 Shoulder Presses, Round 4 = 20 Curls, Round 5 = 10 Burpees.

    Drop off the rock and mosey back to the VF.  Prayers for special intentions, safety during the holiday, and peace in our country.  Thanksgiving for our freedom.

    Moleskin

    • T-claps to the Pax for showing up today.  I was not expecting that many.  It’s always more fun with a big number.
    • There were some big rocks chosen today and a lot of sweat trying to lift them.  T-claps for going big.  We are getting stronger
    • Good times at coffeteria this morning.  I’ve been watching my macros all day.  So far today – Carbs 33%, Fat 30%, and Protein 36%.  Not sure what that last 1% MyFitnessPal?  I’m scared to look.
    • The Milkman continues to deliver – consistency is the key to success people.  Pay attention to what this man is doing.

    Thanks,

    Hawg

  • Hot Box

    Following a 2 mile pre-workout by about 1/2 of the pax,

    15 pax met on the lakefront for the regular Saturday morning shenanigans

    The thang:

    Mosey west for Warm up:

    SSH, IW, MT climb x 20 IC

    Scorpion kicks, merkins x 10 IC

    J Fondas x 15 IC each side

    Mosey further west:

    Circle up for ball toss and catch with 10# Rx ball: Pax holds plank in cirles, one pax runs to the center and tosses it up, while next guy sprints to the center to catch it.

    Caterpillar run tossing 10# Rx ball down the line, guy at the end sprints to the front with ball

    Circle up at end of lakefront: 10 burpees, 20 slow squats, 10 burpees, 20 slow squats

    Mosey East:

    Frisbee toss drill: divide up into 4 lines, 2 facing each other approx 20 yds away, toss frisbee to  guy in front of opposing line and run to the back of the opposing line.

    Mosey a little further east (back towards shovel flag): divide up into 4 teams for 2 simultaneous games of ‘hot box’ a 1/2 court version of ultimate Frisbee in which team scores by catching disc in the 6X6 box made by cones. With no out of bounds and make-it-take it rule in place this led to some serious endurance work. 1st team to 5 pts wins.

    with just a few minutes remaining, QIC called an audible and switched to a quick game of double hot box, Basically  ultimate frisbee with tiny endzones, 1st score wins.

    Long Mosey Back to shovel flag for COT.

    Welcome FNGs: Lonase, Red Beard, and Turtle

    Thanks guys for being open to some new ‘games’ it went pretty smooth despite most of the pax never having played ultimate frisbee before.

    Announcements: 4th of July run in Covington with pie eating, kid’s fun run etc, bring the family, no tuesday workout at the trailhead.

    Also please lift Toots up in prayer this week as his wife, Amber, after a long battle with cancer went to be with the Lord.

    Have a safe and Happy 4th,

     

    Chewy

     

  • Life, Liberty, and the Pursuit of Happiness

    Six brave patriots gathered at Valley Forge (a gloomy Audubon Park) and braced themselves for the impending clash with the Redcoats (Beat Down) . First came the Declaration of Independence (Disclaimer) and we were off across the Delaware (through the Bag Drop and over to the Bandstand). The Battle of Bunker Hill (Warm Up) played out as follows:

    • SSH x 25
    • IW x twenty-something
    • Seal Jacks x twenty-something
    • Bulgarian Ball Busters x 20

    Somewhat fatigued, yet eager to prove themselves the Continental Army (PAX) then faced the Battle of Saratoga (Oak Alley):

    • 11’s (from bollards to last lamp post)
      • Manmakers
      • LBT’s

    In hindsight this should’ve been 13’s, one for each Colony. Nevertheless, on to Lexington and Concord (grass by the picnic table pavilion)!

    • Lexington (Tammy Wynette to 60)
    • Concord (Mary)
      • WWI Sit-Ups x 20
      • ABC’s
      • Reverse Crunches x 20
      • Catalina Wine Mixer x 10

    Back to the flag for the Treaty of Paris (COT).

    Thanks for the opportunity to George Washington (Q), and no taxation without representation (SYITG)!

    -Buckle Bunny