F3 New Orleans

Category: Backblasts

  • Saturday the 13th with Yankee Doodle Daddy

    Sorry for the tardy backblast- I blew it no excuses like it was my b-day weekend, my parents were in town, exams were full swing, it was mother’s day. It is all on me – I just blew it.

    I built this Q around my Dad. I just feel so lucky to be able to get out in the gloom with my Dad. I love him and I love being with him. Yankee Doodle Daddy doesn’t like to run as much as he used to so I made every run and activity – short distances.

    We circled up on the great lawn – and did SSH x 20, Imp Walker Squats x 20, Side Lunges x 20, and Mtn Climbers x 20
    Then we ran and touched a column at the Pavillion at the other end of the great lawn and back to the Peristyle. LBCs to the waiting PAX instead of PLANK.

    First COP was Fire Hydrant x 20, Wife Pleasers x 20, Monkey Humps x 20 and Donkey Kicks x 20
    A Lap to the columns and back to the Peristyle.
    Second COP was Peter Parker x 20 , Merks x 15, Single Leg Wife Pleasers R x 20 L x 20
    Lap #3 to the columns
    Third COP was a RING OF FIRE. Bear Crawl sideways. Merk wave. Bear Crawl the other way Merk Wave. 4 different Merk waves
    Lap #4
    Fourth COP was Marching Wife Pleaser x 20, Russian Twist x 20, Parker Peter x 20, Lean forward touch the ground squats x 20 switching legs
    Lap #5
    Peoples chair on a column 60 secs, 12 Decline Merks IC, 10 All American Body Builders OYO and 30 Dips OYO.
    Lap #6
    Sixth COP was Dying Roach x 20, Squats x 20, Back Lunge Twist x 20 R/L
    Lap #7
    10 burpees
    Back to the FLAG for the COT.

    Bummed that I didn’t finish out my plan/weinke. I left to COPs on the table my goal was 50 exercises in 60 min. I was close but it didn’t happen. Rudy also noticed how this was a Yankee modified Dirty Mac style beatdown.
    Bogey sang to us but not George Michael.
    Quickdraw was burning the whiskey out his pours that AM.
    Cliffnotes lost his keys – another keyman?
    Triple Shift made Coffeeteria the funniest coffee I have ever had
    convo between CLiffnotes and TShift about race. My sides hurt after that one
    I appreciate the b-day wishes!
    Rudy I know you had a ton of mumble chatter but I have learned to ignore you when I Q now.

    Thanks for the opportunity to Q my Dad and you guys! TClaps to my OLD MAN for finishing the whole workout – no walking!
    Peace-
    RY

  • Big Papi is on Bourbon St still?

    16 PAX gathered at the Birdcage on this chilly may morning. Seaman was lamenting the fact that summer hasn’t brought the heat and oppressive humidity that is just around the corner. Nip/Tuck wandered up to the waiting PAX in a early morning daze. Made me laugh.

    Roots asked me to sub his Q for him – I Q’d the first birdcage workout – so I love to step up for this one whenever I can. Mental note that next time I am going to pass the buck to YSR or Sandbar – both are ready for their VQs.

    I made my plan for our brother from Rock Hill – Big Papi. He joined us on Monday and I wanted to give him an authentic NOLA beatdown but at 230 in the AM I got the fart sack text that Bourbon St kept our man from an AM post. He is not the first exchange student to our PAX that had good intentions of a beatdown waylaid by the urine smelly street of Bourbon with its hand grenades, jazz, neon lights, etc — nor will he be the last. We enjoyed having him on Monday – maybe we will get the chance to gloom again in the future.

    Warm up: SSH x 20, Imp Walker Squats x 20, Merks x 15, Fire Hydrant x 20
    Mosey to the Row bars.
    Do 20 rows then mosey to pull ups 10 pull ups then mosey to the tables for 30 jump squats. Complete two laps of this exercise!

    Then we lined up at the tables. Power step ups down one length of the tables, bear crawl sideways on the left, bear crawl sideways on the right and power step ups down the length again using other leg. Tclaps to Nip/Tuck for figuring out how to get both legs involved.

    After that we did TABATA with Burpees (8 rounds 20 sec on 10 off)–I got in 48 burpees total.
    Our second Tabata round was Donkey Kicks. (8 rounds 20 sec on 10 off switching legs). When we were finishing Donkey kicks I stupidly said thing of me later when you ass hurts. That prompted a bunch or mumblechatter – none to be repeated here. use your imagination.

    I had two other planned TABATA rounds but time was running out.
    So we circled up for Mary. For Mary we did Hip Dips x 12 R and L, Dead Bugs x 30 (Rotate r/l) not Dying Roaches, Russian Twist x 15, and we finished with some plank walk x 20.

    We closed our circle with a shout out to G-spot who is having baby number 2 today. We also had a moment of silence to our F3 brother Papa Smurf.
    Thanks for the opportunity to lead and to push the PAX.

  • Physical Fitness Test

    We got a hot tip from OBT that Cadre Danny likes to use a Physical Fitness Test during his GRTs.  The test is 100 burpees, 1 mile run, 50 burpees, and a 1 mile run.  OBT said the time hack was 32 minutes one time and 36 another (there were hills).

    The Thang

    Mosey to the rock pile for the warm-up:  SSH IC x 25; IW IC x 25; Way Backs IC x 15; Windmills IC x 15

    Physical Fitness Test:  100 burpees, 1 mile run, 50 burpees, 1 mile run.

    Moleskin

    • Tool and Maverick got caught by the train and arrived right after we had started doing burpees.  They asked how many we were doing and we replied 100.  After 10 or 15 they asked again…”How many are we doing?”  Again, we replied 100.
    • I knew Rudy did not have clearance from his doctor to do burpees, so I told him he should go to the Skinny.  He didn’t listen.  When given the option between going to the Skinny or possibly breaking your pinky again, the choice is clear.  I wonder what it would take to get someone from Rock City to actually go to The Skinny?  The threat of a broken pinky is clearly not enough.
    • I was impressed by what the Pax accomplished today.  Everyone performed well and I believe we had 5 men finish sub 32 minutes.

  • Uptowner Yoga Challenge – Week #8

    The Thang

    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Chair Pose
    • Prayer Twist
    • Tree
    • Namaste

    Moleskin

    • Do your backblast on time or you forget who was there and what you did.
    • This was the last Yoga session.  We did Yoga every Friday for 8 weeks and I’m not sure I am any more flexible than when we started.  I think my legs are a little stronger, as in I may be able to better handle one of JVs wall sit marathons.
    • Fracsac and I did end up with Yoga Butt, which is not as nice as you would think.  Basically it is a tear in the Hamstring tendon.  Not sure what to do about that.

  • TriskaiROCKaphobia

    Lo Siento as this BB is way late.

    I went to summer school between my Junior and Senior years of high school.  One thing I remember from it is that triskaidekaphobia is the fear of the number 13.  It was also the name of a card game we played between classes, and it was the inspiration for this workout.

    The Thang

    I’m sure we did a warm-up but I am not sure what it was.  Knowing me, I think it was probably:  SSH IC x 30; IW IC x 30; Good Mornings IC x 15, Windmill IC x 15; Low Slow Squats IC x 25

    Triskaidekaphobia – Sort of like an organized deck of death, without the deck.  4 exercises, starting with 13 reps each, then 12, then 11, etc….We did Shoulder Presses, Curls, Rows, and Chest Presses all con roca in cadence.  We made it down to 4 reps of each exercise, so that comes out to 85 reps of each.

    We returned the rocks, ran to the flag, gave announcements and said a prayer.

    Thanks,

    Hawg

     

  • A Forecast of Lies

    The AO is conveniently sheltered beneath the I-310 concrete umbrella; so although the forecast warned of severe weather, three men confidently posted and were reminded why meteorologists have the best job.  So, without a drop of rain, we circled up to begin treatment.

    Warm-Up:

    1. SSH x20
    2. Copperhead Squats x15
    3. Arm Circles
    4. Forward x15
    5. Backward x15
    6. Merkin x10 (4-count)
    7. Imperial Walkers x20

    The Thang:

    Mosey to the basketball courts for some group activity.  One PAX ran about 200 feet to the pull-up bar and back while the remaining PAX worked on completing 50 pull-ups, 100 Squats, and 100 Merkins, alternating runners and exercises until completion.  Still lacking rain but staying under the concrete canopy anyway, PAX got on their six for some core work.

    1. Bay City Scissors x10
    2. Leg Raises x15
    3. LBCs x20
      • 20 seconds of Rocky Balboa’s
    4. Crunchy Frogs x10
    5. Dying Cockroaches x15 (4-count)
    6. Flutter Kicks x20 (4-count)
      • 30 seconds of Rocky Balboa’s

    Now we’re awake, but it’s time to get woke.  So the PAX were given two options and chose the next exercise to finish off the morning.

    Captain Thor: Ratio workout consisting of 1 Big Boy Sit-Up to 4 American Hammers (Russian Twists). Reaching 10:40 as the time limit elapsed.

    Moleskin:

    I think my favorite part of being Q is finding something else Kim Chi says he “hates” and then including that in my next workout.  He liked Dying Cockroaches today (who likes living ones?), so I’m scraping that from all future workouts. I have yet to Q a workout that leaves Torque on the mat, so I may have to start doing two-a-days to catch up. Or outsource my Qs. Either way, there’s something about taking the red pill and getting out in the gloom that provides a unique accomplishment and motive for the day. It’s a limited time offer we have every day, and I remain thankful for the men who assemble to partake.

  • Just Blimps

    Sixteen Nola pax showed up Friday to tackle the mountain.  We took off at 05:30 after a brief disclaimer and went straight to WPM. Everybody partnered up for a variation on BLIMPS. Partner one ran/walked/crawled up the north stairs, across the top and back down, while partner two performed Burpees Amrap, then flip flopped and continued through the exercises– Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.This proved to be a real soul crusher due to the high humidity in the garage and stairwells. Maybe next time we’ll do the exercises on the roof where the air moves a bit…  We had about 6 minutes left after the blimps so we moseyed over to the benches on campus and banged out a quick round of dips x 25 IC, then back to the flag for COT w/ shout out by YHC.

    Good Times!

    Roots

  • Big Papi’s 45-Minute NOLA Tour

    YHC was expecting rainy and flooded conditions but was pleasantly surprised to find the gloom just a little damp but otherwise pleasant.  Better surprise was having a Pax of 14 strong despite the rain, including Big Papi from Charlotte.  With our honored guest present, YHC felt obliged to give a little tour of our fair city, starting with a brisk mosey over to:

    Audubon Park Golf Course (monkey bars):

    Split into four stations:

    • Burpees x7 (timer)
    • Russian twists
    • Pull ups
    • Mountain climber

    Rinse and repeat.  Unfortunately, we lost Seaman in the middle of this because YHC neglected to provide him directions to our next stop.

    A quieter (but far less jolly) Pax proceeded with an Indian Run over to the Fly to see:

    Mississippi River:

    Ring of fire:  circle up, bear crawl to the right, halt, 10 merks wave-style, bear crawl to the left, halt, 10 diamond merks wave-style, bear crawl to the right, halt, 10 wide merks wave-style

    Shake it out then mosey over the levee to:

    Audubon Zoo:

    Here we did “8s” (variation on 11s), starting with 1 jump lunge at the bottom of the levee and 7 burpees at the top.  Note to self: this combo is brutal — stop doing this.

    Indian run to the end of the Fly and line up head-to-toe in elbow plank position for moguls.  Each Pax member jumped over the legs of the remaining Pax, who were doing plank walks while waiting their turn.  We did this twice and then resumed our Indian run to:

    The Labyrinth (or thereabouts):

    Obviously no trip to New Orleans is complete without visiting the cherished labyrinth.  Unfortunately, it was occupied and we had to circle up nearby for some quick Mary:

    • LBC x30
    • Real Freddie Mercs x20

    Mosey back to the flag and re-join Seaman, who was in good spirits despite being abandoned by the Pax.

    COT: count, name-o-rama, shout outs, and prayer.

    -Mulligan

  • Lakefront GoRuck Training 05.21.2017

    QIC rolled in hot and we got going at 5:45 am on a Sunday morning.  We slowly rucked east over a few levee hills and the Bayou St. John overpass and enjoyed the cloudy day and rain.  ‘Embrace the Suck’ will be a theme this day.  Fracsac and Woz took off and Bubba, JV and I picked up the rear.  We had to double time it a few times to keep up and the overall time was around an 18 min. mile going out.  After an hour, we turned around and QIC wanted to pick up the pace to a 15 min mile.  A lot of double time rucking pushed the PAX to the limit.  We did a negative split and finished 6.5 miles in 1:40 minutes.

    Sudden Change

    QIC had some hairbrained idea.  Because we got back early, I planned to do a descending ladder of 8 count bodybuilders, flutter kicks, squats and overhead presses with the ruck x IC.  We started at 10 then proceeded to 9.  All of a sudden JV gives me his ‘Next of Kin’ card and QIC shut it down.

    Countoff, Namerama and Prayer for strength to be all God designed us to be.  Thanks for allowing me to lead!

  • Birthday Redemption

     

    The clock struck 5:15 and again the familiar beginning of the LSU Pregame show rang out.  YHC stared at his shoes and thought, “It’s your birthday.  No one would mind a fartsack.   Uh oh, you signed up for a birthday Q.”   So with remorse for the decision YHC laced up, made coffee, kissed the LoHL and got in the truck.   “You need to post today.  Today is not about being 34.  Today is about redemption!”   The PAX was strong; stronger than YHC has seen in a while.  (The Bucktown Coastie & Lafitte’s Plunge have consistent but low numbers.)  “Been a while since you’ve Qed this many.  Can you handle this?”   YHC greeted the PAX and thanked them for the birthday wishes, and did some preliminary stretches.   The small talk ensued when the clock struck 5:30.   The morning officially became The Gloom.   “Gentlemen…Bogey…This is F3.  I am not a professional trainer.  Let’s mosey to Falcon Field.”

    The Warm Up

    ·       SSH IC x 34

    ·       1 Burpee OYO

    ·       Hillbilly x 33 (YHC lost count)

    ·       9 Burpees OYO

    ·       Peter Parker x 34

    ·       8 Burpees

    ·       Seal Jacks x 34

    ·       3 Burpees

    Mosey to the Ankle Sprainer a.k.a. The 610 Under Pass; “redeem yourself”

    ·       11’s Merkins/WWII Sit ups

    ·       Run down & up in between

    Getting back to Falcon Field for base running sprints was ambitious.   YHC was the 6 and completed the 11’s with hardly any time left. 

    Mosey Back to the VF

    ·       SUDDEN CHANGE – Sprint the track straight away

    Announcements

    ·       The Basin Run/Lakeview Running Club every Thursday at 6:30pm at the Basin on W. Harrison – 5K run followed by drinks & neighborly socializing.

    ·       Tchopotoulis Bar-a-thon Friday night – 6 miles/6 beers/Unlimited Fun

    ·       BFF Ride Sunday – 10, 30, or 50 mile bike ride through the City.  Proceeds go to Women’s Cancer.  Bleau is the Chairman of the event (SF3)

    Intentions

    ·       Mr. Doolittle and Beans have friend beginning treatment for lymphoma

    ·       All those traveling this summer

    ·       Victims of Alzheimers and their families

    Moleskin:   YHC sprained his ankle during this exact work out 12 weeks ago.   The road to recovery has been quite tough; 4 weeks in a boot, 4 weeks in a brace, 6 weeks of physical therapy.   Thank Sky Q that no surgery was needed.  Through the Fitness, Fellowship, and Faith afforded to me by the fellow PAX, I have been able to stay active during the recovery (Coastie & Plunge).   While a former version of YHC would have used the injury as an excuse to sulk and demotivate.   The PAX motivated and encouraged.   YHC would like to that the NOLA PAX and all PAX for this gift.   F3 cannot and will not be taken for granted.  

    Thank you for the opportunity to lead,

    Da Parish