F3 New Orleans

Category: Backblasts

  • Merkins, Burpees and One Eyed Jacks

    Troubled Waters was abandoned Thursday morning, by all but 1 lonely, faithful fermented cabbage.  So, I decided to keep absolutely quiet before this morning, and unsurprisingly, 5 faithful men rolled in before 6:30, including a mothership regular, Maverick who EH’d an FNG from the river parishes.

    Plant the flag, no discussion of who was Q’ing, so I was ready to go.  Thankfully, so was Kimchi.  Quick mind-melt.  We’ll tag team.  Perfect, because I was not prepared for a warmup or Mary.

    Kimchi led the warmup:

    SSH x Infiniti, with some slow jacks at the end and some strange counts that basically made sure none of the PAX knew how many we did.  It was 50…and it might as well have been 1,000.

    Arm Circles – 20 forward, stop. Keep hands up. 20 OH Claps, stop.  Keep hands up.  20 Arm circles backwards, stop.  Keep hands up, 20 Seal Claps.  Kimchi is a shoulder terrorist.

    Merkins x 20.

    Mosy to the Tennis Courts.

    Quick stop at the pull-up bar, because I had a wild hair.

    All PAX hold a position while one PAX does 5 pull-ups & rotate

    Holding: Al Gores, Planks, Left Planks, Right Planks, Al Gores again, (cause I’m not creative)

    One More time, but just hold the plank.

     

    Let’s just go to the tennis courts:

    Prisoner Cell Burpees

    Start at one corner of the tennis courts, 10 Burpees, run to the next corner, repeat for all four corners, plank for the 6.

    MUCHO MERKINS

    We have 2 courts side by side, so we did merkins in the doubles lanes.

    10X Merkins

    10X Wide Merkins

    10X Diamond Merkins

    10X Left Stagger Merkins

    10X Right Stagger Merkins

    One more round of Prisoner Cell Burpees and all of our arms were swollen and at 45 degree angles from our bodies.  This was pretty cool.  Kimchi hadn’t told me what he had planned at this point, but I was eager to find out.  I shouldn’t have been.

     

    Kimchi takes over…and pulls a DECK OF CARDS out of his pocket.  All Mary…

    Diamonds: Some kind of Russian twist with our legs in the air, Diamond Twists? IDK

    Clubs: Marge Simpsons

    Hearts: LBC’s

    Spades: Windshield Wipers

    We did this for a solid 25 minutes and got through most of the deck.  Good stuff. But awful.  Thanks Kimchi.

  • north shore beatdown 5-20-17

    man what a day!

    an 11 mile ruck last night… then right back at it in the gloom for some physical and mental self inflicted pain!!!

    pax of 12!!! man f3 north shore is certanly showing growth!! two fngs this morning!! hate hate these young bucks were not even old enough to go buy grandpa a pack of smokes!!

    610- 2 mile warm up.. no worries turbo we maintained a gazelle’s pace.

    into an extended warn up pearl.. 50 ssh. in cadence, toe touches, wind mills, little arm circles both directions, some other shoulder/arm workout where we extend our arms and flip our hands over.. did plenty of those. 50 steel jacks to a mosey

    then we circled up for some super slow squats. some balance on one foot exercises both sides.. thanks chewy!! then a side plank while the pax did merkins around the pearl.. for a few rounds.. shoulder taps into a merkin.. ONE… then same thing decline on the wall.

    straight into a lunge walk across the green.. come back hopin!! then back in a bear crawl,, come back hoping again!! back on the wall we side planked as the pax did a few rounds of merkins. then again lunge walks and hops and bear crawls and hops. some step ups

    ei did us a favor burning out our hips.. with multiple leg lift exercises… thanks ei now the pax can’t walk straight…

    mosey back to the flag as the pax is drenched in their own perspiration..  for chewys 7 minutes of yoga and 6 minutes of marry!!! cool man.

  • Northshore GrowRuck Training #10

    Five PAX rolled out from the Mandeville Trailhead at 1900 Friday night and met up with a dedicated sixth shortly thereafter.  We made our way along the Lakefront, back to the Trace and then to and from Pelican Park, exchanging two coupons every fifteen minutes or so and making periodic stops for some exercises which migrated to the stretching variety after a few hours under ruck.  11 or so quality training miles, lots of F2, some cold ones at 2300, and then a short ruck back to the starting point.  T-claps to all those PAX who conquered a short night of sleep and the fartsack in order to post Saturday morning.

  • Foundry, Field and Four

    Summertime humidity is definitely here.  Quite a change from last week, with delightful cool dry air.  Today, our faithful PAX are greeted by the heavy, damp summer New Orleans air.  YHC arrived early to show off his new bright green leprechaun socks (thanks to 2.0 returning from school for the summer).  The socks definitely matched the traditional neon yellow shoes.  PAX should expect to see more of them.  6:30, issue a disclaimer and 10 PAX are off to the races.

    COP #1: Great lawn to get the blood flowing

    • SSH x25
    • IW x25
    • Slow Windmills x12

    Plank-o-Rama time.  Repeat exercises staying in plank position in between (could PAX identify how the pattern coincided with the date?  Shorty apparently couldn’t).

    • 5 Muricans, 20 Peter Parker
    • 5 Muricans, 20 Mountain Climbers
    • 5 Muricans, 20 Parker Peter
    • 5 Muricans, 20 Plank Jacks

    Recover to your feet.  Much to his surprise, YHC now counts 11 PAX.  Welcome aboard Bongo!  And lo and behold, Hawg now appears, having apparently decided to pulled a Spicey (hiding in the bushes).  So 12 PAX mosey on to the next stop

    COP #2: Foundry.  Partner up for 6 stations

    • Bobby Hurley x20 (timer)
    • Pull Ups
    • Lunges
    • Rows
    • Hanging Knee Lift
    • Muricans

    Repeat for 2 rounds.  Mosey to the water fountain then on to the next stop

    COP #3: Field.  Line up at the end line of the soccer field for the Red Barchetta (yes, that does exist – its in the the F3 Lexicon – and thanks to Bongo, who actually knew the words).

    • Sprint to the far end, 100x SSH, Sprint back.  Plank for the 6
    • Sprint to the 3/4 mark, 75x MC, Sprint back.  Plank for the 6
    • Sprint to the 1/2 mark, 50x LBC, Sprint back.  Plank for the 6
    • Sprint to the 1/4 mark, 25x Muricans, Sprint back.  Plank for the 6
    • 15x Bobby Hurley, just because

    (At this point, Shorty asks “Just who is Bobby Hurley?”  Dang millenials.  Fortunately, Hawg uses the next mosey time to edu-ma-cate him).

    YHC can only gape in amazement at the silent killer otherwise known as 86.  He says nothing.  NOTHING.  Quiet as a mouse.  Yet he smokes the entire field, appearing not to even break a sweat.  YHC goal for remainder of 2017: Q a workout that causes 86 to at least breathe hard.

    COP #4: Four Square.  In the field (where the Children’s Museum will be soon), identify four trees that roughly make a square (and yes, a square is a type of a polygon).

    • Tree 1: 10x Bobby Hurley
    • Tree 2: 10x BH, 20x Muricans
    • Tree 3: 10x BH, 20x Muricans, 30x Lunge
    • Tree 4: 10x BH, 20x Muricans, 30x Lunge, 40x Peter Parker

    COP #5: Mosey back to the great lawn, with a stop by the Tool Wall

    • Calf Raise x25
    • Monkey Humper x25
    • Calf Raise x25
    • Monkey Humper x25

    Then back to the Great Lawn for a 90 second Elbow Plank to get us to 7:30.

    Had I realized we finished with 95 BH, I would have added 5 more.  Darn it…..

    Back to the flag for count off, name-o-rama, Announcements (2018 Barathon is in 365 days, look for registration information soon); Grumbles about an 8am convergence workout on ruck day, reminder to consider donating to help offset costs of our Summer Series sponsorship (https://www.gofundme.com/f3-nola-race-sponsorship-collection – any amount is welcome).

    Close with a prayer of thanksgiving, and asking for blessings on those facing, and helping others face illnesses.  As always, we particularly ask for Sky Q’s continued blessings upon Tool and his family.

  • Okwata and the DMD

    YHC arrived at Okwata wondering which dedicated PAX would show up. YHC was excited when 7 hardcore Okwata junkies emerged from their vehicles to join their QIC in the gloom. The mystery ghost vehicle referenced by Rudy last week was back on the scene. No time to investigate, as 0530 beckons us to begin. Welcome JV, just in time for the disclaimer, and then mosey around the fountain. Mumble chatter about the pretty lights illuminating from the fountain…..karaoke right, high knees, karaoke left…….circle up for warm up:

    SSH IC x 31
    IW IC x 15
    Windmills IC x 10 (YHC is hampered by a hamstring thang…..gotta stretch it out)

    Mosey to the fountain for an Okwata favorite…..Double shots with Jack Webb at the bar

    1 merkin followed by 2 air presses in the peoples chair position against the bar
    Continue until the PAX completes 10 merkins and 20 air presses

    Mosey to the House of Pain……..
    Upon arrival at the HOP, YHC is overcome by crawfish shell stench and massive clouds of flying critters…..change of plans…..continue mosey to the corner of Lakeshore Drive and Canal…..Dirty Mac Deuce is back at Okwata!

    DMD is comprised of 4 sets of 3 exercises done to 12 count reps. There is one chest exercise, one leg exercise, and one core exercise. After each set of 3, the PAX runs a lap. The lap at Okwata would be the figure 8. However, this is Okwata! Our lap would be an Indian Run!

    Set #1
    Merkins x 12 IC
    Jump Squats x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #2
    Shoulder Taps x 12 IC
    Lunges x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #3
    Catalina Wine Mixer x 12 IC
    Monkey Humpers x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #4
    Floyd Mayweathers x 12 IC
    Quick lunges (or whatever their called) x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap – YHC’s hamstring made the last lap a bit slower…..

    Mosey back to the VSF for….

    Round of Mary – all IC
    LBC x 15
    Flutter Kicks x 15
    Real Freddie Mercury x 15
    Dr. W’s x ???? (YHC completely butchered the count from the get go….maybe 10 total….gotta work on that one)
    Tin Snips x 15

    COT
    Count off, Name-O-Rama, announcements, intentions, and closed with a prayer to the Sky Q.

    Thanks for joining me at Okwata, and for allowing me to lead.

  • Walk The Plank

    Another beautiful muggy morning in New Orleans was met by the crew of Audubon Park for what would turn out to be a test of both mind and body (mostly shoulders).  Went as follows:

    Quick Mosey through the Bag Drop and over to Oak Alley for a warm-up

    • Lunges to the 2nd Light
    • High Knees to the 3rd Light
    • Butt Kicks to the 4th Light
    • Merkins at the 5th Light

    Mosey to The Birdcage where the groans began with the news of Ms. Dora 3-2-1.  The partners took turns running and working while reaching the following quotas:

    • Dips x300 (one more than 299)
    • LBC’s x200
    • Decline Shoulder Taps x100 on the bollards

    After a 20 count all lined up on the curb for a sort of Dominoes+Curb Crawl experience that brought moral soaring up to new heights.

    • PAX left side plank hold while each individual did 5 Merkins down the line; then swapping to a right side plank until the line of dominoes had switched.
    • Reverse Bear Crawl to the curb on the other side of the street
    • Reverse Dominoes down the line
    • Bear Crawl back to the original curb

    As the sun was coming up the PAX moseyed back towards the Pavilion and circled up for Mary.

    • Mission Impossible 20 count
    • Plank walk left / Plank walk right
    • Mission Impossible 20 count
    • American Hammer 35 count (IC)
    • LBC’s 20 count (IC)
    • Pickle Pounders 20 count (IC)
    • Hello Dolly’s 17 count (IC)
    • Mission Impossible 20 count

    Mosey on back to the flag for the count, name-o-rama, and prayer.

    Thanks gentlemen for making my VQ a great one, and for not taking me out in the parking lot.

    Hasselhoff

     

  • The Return of Chopper

    The gloom began at the Mandeville trailhead with 5 PAX members anxious to embark on the morning beat down.. A welcomed sight of the “Chopper” returning to the PAX would soon be remembered as he closed us out with his ruthless “Core Closure!”

    warmarama

    30IC arm rotations forward

    30IC arm rotations reverse

    15IC hand grips

    20IC SS Hops

    20IC Mummy kicks

    20IC Imperial Walkers

    Warmup lap around the trailhead to begin

    the thang

    The PAX did an amplified version of Dora 1,2,3,4,& 5. (50 plank up/downs, 100 shoulder taps while in plank, 150 merkins, 200 squats, 250 leg lunges)The PAX partnered up for the reps to be shared, so as one member proceeded in the series of work  the other ran to the stairs to complete  30 Rocky Balboas (increasing by 10 on each return to the stairwell) In the end the PAX completed somewhere in the neighborhood of 350-500 depending on who was counting. Chewy and I quickly realized the other PAX members were over achievers on the Rocky Balboas especially when DJ “Chopper” provided us with the song “Eye of the Tiger” from Rocky 1,2,3,4, or 5 not exactly sure but I believe Steve can correct me on that one. Once complete the PAX took to their 6s to begin an array of core exercises for the 7min remaining.

    30IC Flutters

    30IC Hello Dolly

    20 count each side Nolan Ryan’s

    30 IC Putins

  • Run ‘n Ruck ‘n Fun 610 Stomp #90

    YHC has been preoccupied for the last few weeks, and was thrilled to take on the lead at the 610 Stomp on this fine day.  What makes this day great you ask?  Well, the answer is obvious…..

    YHC arrived in the gloom before all others, wondering who might show.  Would a flag arrive this fine morning?  Spoiler Alert – No Flag this fine day….VSF it is then…..

    Three hard core and committed PAX came with rucksacks in tow, but all are welcomed at the 610 Stomp.  After a quick disclaimer, YHC gave instructions.  All runners go, and be back for 0605.  Ruckers drop your rucksacks and take a run to P.G.T. Beauregard and return to the VSF.  Which PAX did what?  Next time come and see…..
    There would be no dry PAX this day!

    Upon arrival back at the VSF, the ruckers donned their rucks and did some power rucking on the track.  All PAX came came together at 0605 at the track for:

    Merkins IC- 4 count  x 15
    Mumble chatter about the PAX thinking it was going to be 47….
    Da Parish suggested we go with 16….great idea!
    WW II Sit Ups IC – 4 count x 16
    Flutter kicks IC x 16
    Real Freddie Mercury IC x 16
    Hello Dolly IC x 16
    Box Cutters IC x 16
    Tin Snips IC x 16

    Return to the VSF – exactly 47 minutes after we started. Coincidence? YHC thinks not….
    Count off, name-o-rama, announcements, intentions, and final prayer.

    Thanks for joining me this fine morning, and for allowing me to lead.

    Ruckers ran 1.6 miles and power rucked 1.4 miles. The runners all did right around 4 miles. Great job to all the PAX at the 610 Stomp!

    Moleskin

    YHC has been preoccupied the last few weeks. However, YHC will once again keep an eye out for lacking backblasts…….I give the PAX my word!

  • Squat did you say?

    Three loyal men took a red pill and entered the gloom with cash in hand to put a downPAINment on our mission to serve each other through accountability and leadership. And what better way to do that than through mutual misery before the world wakes up?  There’s no better time than now, so once the PAX circled up we got things started.

    Warm-Up:

    1. SSH x20 IC
    2. Copperhead Squats x20 IC
    3. Arm Circle – forwards then backwards 15x IC each way
    4. Merkins – 4-count x10
    5. SSH x20 IC
    6. Peter Parkers x20 IC

    The Thang:

    Run/Squat: PAX ran half a mile, stopping at each quarter mile to do 25 squats.

    Mosey to the tennis courts for some tennis.  Unfortunately, the entire PAX forgot their rackets, so we did 25 squats instead.  But, we’re still here for a good time, so we formed a Circle of Pain.  Before we began, Joe Dirt mentions we were at 95 squats and asked for a nickel to get us all to a dollar.  We all had some change, so we did an extra 5 to satisfy the PAX OCD.  Who doesn’t love even numbers?

    Circle of Pain: 2 rounds

    1. Prisoner Cell Merkin Burpees x10
    2. Bay City Scissors x10
    3. Squats x25

    Mosey to the Pull-Up bar for some… you guessed it, core work.

    Core Work:

    1. Leg Raises x10
    2. LBCs x10
      • Break for Squats x25
    3. Flutter Kicks x10
    4. Crunchy Frogs x10
      • Break for Squats x50

    Q figured since we were at the pull-up bar, we might as well go ahead and do some pull-ups.  We broke it up into two sets, each with three rounds as we all went around the circuit.

    Set 1: One member does 25 squats while the other two either do pull-ups or an inverted row on the low pull-up bar.
    Set 2: One member does 50 squats while the other two either do pull-ups or an inverted row on the low pull-up bar.

    PAX finished up with two minutes to spare utilize, so we moseyed back to the front of the park and banged out merkins until time ran up.

     

    Counterama, Namerama, and announcements.  Huddle up and prayer to send us off into our

     

    My thought for the day: Lord, chisel us. In this life we fight. And this world is our arena. And like those before us, we stand side by side with our brothers as we press towards the mark of the high calling. And along the way, we pray, Father God, chisel us, and make us more like you.

  • Blimps and Blimps

    It had been many weeks since YHC had been to Rock City.  I felt lost, wandering around the briar patch (i mean grass field).  Would I remember where the rocks were?  Would I remember how to count cadences?  Would Bogey show up to mock me with his singing?  Slowly the usual gang of suspects began to make their appearance (though still no Marlin, perhaps the chill in the air is still too much for him).  Lo and behold – even a Flag!  Disclaimer, and off to the track.

    COP #1: Mosey towards the rocks, to the usual flatlands next to the track.

    • SSH x25
    • Windmills x15
    • IW x25
    • Plank up for: Peter Parker, Mountain Climber, Parker Peter each x25
    • 1:00 elbow plank

    Go find a friend in the rock pile

    COP #2: Mosey 50 feet to another flatlands, which apparently the mosquitos have chosen to turn into their summer home.

    • Shoulder Press x10
    • Curl x10
    • Row x10
    • On your back, doesn’t that cool dew feel good?  Bench press x15

    Repeat 2 more times.

    COP #3: YHC was momentarily at a loss.  The plans to follow Oak Alley from the running track towards the parking lot were thwarted by the baseball field that YHC did not recall being there before.  What to do, what to do…  YHC was stuck and befuddled.  Fortunately, KimChi came to the rescue – “Uh, we could just go the other way”.  THANK YOU KIMCHI!

    Line up at the first tree for BLIMPS with your rocks.  After each exercise, head on to the next tree for the next exercise.  Use your rocks!

    COP #4: Well well, we ended the BLIMPS run next to the picnic tables.  So lets head over there next

    • Channing Tatum x20, Dips x15, Tatum Channing x20
    • Peoples Chair over at the shed with a few curls and shoulder presses tossed in.
    • Channing Tatum x20, Dips x15, Tatum Channing x20

    COP #5: Need to get the rocks home – following the path that brought us here, BLIMPS again along the trees back to home.

    Drop the rocks off, sprint back to the flag and hold an elbow plank for the final 1:30.

    Count-off, Name-o-Rama, Announcements (something about a ruck, I guess) and Prayers.

    YHC’s father turns 77 today.  I ask God for a portion of the wisdom of my father, and the ability to be an inspiration and a guide for my children as he has been for me.