F3 New Orleans

Category: Backblasts

  • This workout is no April Fool’s joke.

    Well here it is the second workout at Destrehan. The were a few FNGs and then YHC gave the disclaimer. Here we go!

    The warm-up

    SSH x30

    IW x25

    Mercans x20

    Windmills x30

    The Workout

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

    Lunges x25,x20,x15,x10,x5

    Burpees x25,x20,x15,x10,x5

    Leg raises (ab work, cannot get enough) x25,x20,x15,x10,x5

    There was speculation between the older PAX that some of the younger PAX was sandbagging until the last lap. This is yet to be confirmed.

    Ab Work

    20sec per rep and 10sec rest

    1.crunch

    2. reverse crunch

    3. parker peter

    4.moutain climbers

    5. toe touch

    6. hip raises L

    7. hip raises R

    8. levered plank (plank hold with arms outstretched)

    I enjoy the look on the faces of the PAX of accomplishment of a tough beat down. Good job guys and TClaps to Chipper for finding out that he and his M are having a boy. As always thank you for letting me lead and always embrace the suck.

    Kimchi

  • Cheering On Moby

    Beautiful morning for our workout. Our senior member Moby-67, continues to make progress. Respect/respect for our man. Grundy was in a “kick-ass” mode determined to finish first in every event. Only Turbo could stop him this particular morning. Leave it up to the jury to determine the overall number 1 guy😁.

    Special thanks to “Steve” for keeping Tanked-Up spirits high as he led the PAX.

    Warmups 20x –Side straddle hops, windmills, squats, mummy kicks, imperial walkers ,  rinse repeat.. In cadence.

    Thang– 10 merkins followed by a circle run up the steps of the courthouse and around the backside perimeter x3… Estimated 250 yardsx3.

    Same location… Let’s do some Merkins and Burpees till we burn out!

    Mosey to the elevated parking lot– 3 laps up 3 flights of stairs (no skipping steps) cross to the other side and down we go… Keep that 3 lap loop going boyz.

    Walk/jog/sprint– light pole to light pole followed by a full lap sprint…Grundy goes for gold and takes it!

    Mosey back to our warmup location for 2 minutes of rocky balboas followed by our warm down… Jane Fonda’s and Putins.

    Closout with a prayer led by Grundy.. Team gives Moby Dick high fives for his continued improvement. One Team One Mission… We are family…

     

  • The Growing Northshore PAX

    The Northshore hit 11 PAX at this morning’s beatdown on the lakefront.  With cards and flyers being made, you guys can say you got in on the ground floor.

    It started as usual, with the pre-workout run beginning promptly at 6:10.  Turbo lived up to his name, picking up the pace and pushing us a little harder than usual.  Then, it was down to business…

    Warm-Up: Seal Jacks, Windmills, Imperial Walkers, Squats, and SSH.  All 20x IC.

    The Thang:  The Gazebo proved too small for our growing numbers, so we circled up near the sea wall for a set of 40s: 30x Merkins/10x Freak Nasties, 20x Merks/20x Freaks, 10 Merks/30 Freaks.

    Mosey east for some more sea walk action: Bulgarian Split Squats and Step Ups, 15x IC, alternating legs.

    Circle up for Captain Thor (1x Sit Up to 4x Russian Twists), multiplying until around 7 sit-ups and 28 Russian Twists.

    Onward to the playground, where we partnered up: 1 runs the perimeter, the other does Mountain Climbers.  Switch.  Then onto LBC’s, and finished with Imperial Walkers.

    Into teams of three for a Triple Check: #1 holds Al Gore, #2 holds plank, #3 sprints to the fire hydrant and back, taking over for the Al Gore.  Rotate until each PAX has sprinted 3x.

    Indian Run back to the flag for Hands of Time, where Big Fish modified the count and pushed us beyond 60.  A round of Jane Fonda’s and quick pulses, each leg 20x IC.

    Countdown and a welcome to FNG Hacksaw, who got lucky that Ei had to take a phone call during his naming. (By the way, Ei, the ladies were disappointed you didn’t make it to coffee.)

    T-claps to Prep H, who made it back after a lengthy hiatus, good to have you back.

    Announcements: Go Ruck training is heating up, and Turbo and Big Fish will lead a group Sunday (tomorrow) at 2pm at the Mandeville Trailhead.  Bring your rucks, we’ll go for approximately 2 hours.

    Be sure to also make it out to the Covington Trailhead Wednesday for Grundy’s virgin Q, and Butt Splice will close out the week leading us on Saturday.  Thanks for letting me lead guys, it was a great start to the weekend.

  • As good as it gets

    The weather, the serenity of an empty park, 100 year old oak trees, the view of downtown from uptown, shouting cadence over the rumble of a street car, guys gathered for the betterment of the others, God’s blessings-  All things I thought of this morning and all or which make a workout suddenly very easy.

    The Thang:

    Mosey downtown direction from the fountain to the terraced lawn at Loyola for a warm up:

    • SSH X 30
    • Seal Jack X 30
    • Smurf Jack X 30
    • Plank Jack X 30

    Mosey up Calhoun and into quad for some bench work:

    • Box Jumps X 20
    • Freak Nasty X 20
    • Split lunge, R leg X 20, L leg X 20
    • Decline mercan X 10, Shoulder taps X 20, decline mercan X 10

    Mosey to the Mountain:

    • Indian run to the top, enjoy the view, stairs back to ground
    • Repeat

    Mosey to Loyola great lawn for some Mary, this grass is cold!:

    • Putins X 25
    • LBC X 25
    • Rosalita X 25

    Mosey to the neutral ground:

    • B (5)
    • L (10)
    • I (15)
    • M (20)
    • P (25)
    • S (30)

    Mosey back to the flag and its 6:15.  Count off, nameorama, announcements (Grow Ruck!), intentions (Yankees mom continues to recover well), and ball of man.  The Q is grateful of God’s gifts and a prayer to help us lift up others.  Thanks for the opportunity to lead!

     

  • The Uptowner Yoga Challenge: Week #2

    Temp was a cool 59 degrees this morning in the foggy Uptowner gloom, so I thought it best to start this session off with some traditional warm-up exercises to get the heart pumping.

    The Thang

    • SSHs IC x 25
    • IWs IC x 20
    • Windmills IC x 15
    • 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
    • Chair Pose
    • Prayer Twist
    • Right Angle Pose with Grab and Hold
    • Tree
    • Namaste

    Moleskin

    • Great to see Da Parish recovering well from his ankle injury.  I think this is the first time he and Walleye have seen each other since Walleye left him for dead at City Park. #awkward.
    • Triple Shift came with Yoga mat in tow. #HeAintPlayin
    • I am becoming more and more impressed with HVACs ability to end his early morning runs at exactly 0530. #punctuality
    • HVAC runs after posting also. So how far does run before posting?  I imagine he has been running since last Friday. #UptownerPitStop
    • Come support the new Destrehan AO at East Bank Bridge Park.  Kimchi is on Q.  #TroubledWaters

  • Northshore Grow Ruck Training Underway

    It was a dark and stormy night….actually it was quite nice Thursday evening in Covington after a day of thunderstorms.  Four PAX formed up for an hour ruck through the neighborhood and then hit the Tap Room for a little F2 afterwards.  Northshore Grow Ruck training is underway.  More to come.  Commit now.  Worry about if it was a good idea or not later.

  • The PAX went into a barre . . .

    The PAX ignored the threat of severe weather and met at the flag, and after the disclaimer, the beatdown started.

    Warm-Up: mosey around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Plank Jack x20.

    The PAX moseyed away from the fountain and then turned back and ended up at the fountain, which has a sturdy barricade around it. Who needs spandex, a fancy studio with mirrors, and waxed wood with brass fittings? The top bar of that barricade was all the PAX needed for the THANG.

    COP1: 3 exercises, 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    Single-leg lunge, Side leg raise, Pistol squat

    It sounded easy when YHC wrote this out, but it was painful. The only good thing about the x20 set was that the next set was x15. After the final mosey, the PAX was back at the bar.

    COP2: Jack Webb Went to the Bar

    This was like a standard Jack Webb, but the PAX was given the option to do an incline merkin with feet on the bar. For the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. In mumblechatter, Fracsac said, “Jack ordered a double at the bar.” Exactly!

    Then, mosey up the levee and down the levee to the Cabanna of Pain.

    COP3:

    Broke into two groups. One group did pull-ups or chin-ups AMRAP. The other group did dips x25 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Slow LBCs, Leg Climber x10 (each leg), Tin Snips x20.

    Count off, Nameorama, close out with intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    MOLESKIN

    This was a different workout than most at Okwata. The running was short, but the exercises made up for it. The PAX was enthusiastic to try something new.

  • Lafitte’s Plunge #9

    Five men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! …and Jingle Vader in a Speedo…something you can’t un-see!

  • New Thang

    Perhaps the Today Show spot has energized the Pax a bit as 21 men posted at The Birdcage today.  My take after watching the video was that there is whole new world of exercise out there- why not try some?  They can often fail but we can’t just do burpees and bear crawls forever.

    The Thang:

    Pre-disclaimer directions to Whoop on where to meet us after his own warm up in the men’s room.  Disclaimer and mosey around the lot and back to oak alley.

    Warm up:

    • SSH X 30
    • IW Squats X 20
    • Arm circles front X 20, back X 20
    • Peter parker X 20, Squat jack X 20, Mountain climber X 20

    Partner up for some running and AMRAP

    • Runner: oak alley and back to track, Partner: burpees, switch
    • Runner: track to the left through parking lot and back down oak alley, Partner: squats, switch
    • Runner: track to the right to dirt path and back down oak alley, Partner: LBC, switch

    First ‘new’ exercise of the day is the Bataan Death March.  Perhaps similar to Catch Me if You Can.  One of our F3 OG’s will have to school us on the difference.  Something like this:

    • Two columns in a mosey.  Last guy drops and does 5 burpees then catches up to column to tag the last guy and proceeds to the front of the line.  Out and back on the track until everyone had a chance at the fun.

    Back to oak alley for some animal work.  Bear crawl, duck walk, crab walk, bear crawl through the sets of lights.

    Slow mosey to the benches under the shelter.  I think Whoop is out the bathroom.

    • Left leg on bench for right leg power ups X 20
    • Right leg on bench for left leg power ups X 20 (These benches may not be regulation height, good thing we have a disclaimer!)

    Last ‘new’ exercise of the day: Ascending Testicles

    As a urologist Q this is must do.  This is not to be confused with testicular torsion, undescended testicles, retractile testes, dislocated testicles, testicular rupture, atrophic testes, or horse nuts.  I think the pax may have mumbled each of those clinically relevant terms during this exercise and I applaud the attention to men’s health!

    • Feet on the wall 15 degrees above plane for 10 mercans, climb the wall to 45 degreees above plane for 5 mercans, climb the wall until ‘balls to the wall’ for a 10 count.  This was hard.

    Mosey back to the flag (Roots!!) for count off, nameorama, announcements, and intentions.  COT in the form of sweaty ball of man.  Dear lord please help us to continue to improve and be willing to accept help as means of growth.  Thanks for the chance to lead!

     

  • The Foundry 3/29/17

    We arrived at the flag on this beautiful morning, and lo and behold, we were joined by 2 special guests: Hotty Toddy, making his second work-out this week, and Yo-Yo, son of Triple Shift, making his 4th appearance at F3! We reminisced on Kim Chi’s incredible streak of 69 work-outs in a row, and Hotty Toddy agreed to start the next streak. Well, I volunteered him for the next streak. I figured it worked for me for the GROW RUCK, so why not.
    The usual disclaimer, and off we go.

    Mosey to the track for a warm-up COP:
    SSH x 20 IC
    Hill-Billy’s x 20 IC
    Plank Jacks x 20 IC
    Squats x 20 IC

    Mosey to the side of the track for our first exercise.
    11’s: merkins and jump squats, run across the infield in between. Cowbell crushed it.

    Indian run to the Foundry for an upper body circuit:
    10 pull-ups (the pull-ups have the count)
    Dips
    Decline merkins
    Body rows
    Knee ups on the monkey bares
    — Repeat for a second set

    Then mosey to the fountain in front of NOMA:
    15 dips
    Frog hops up the steps of NOMA
    — Repeat 5 sets

    Left leg step-ups x 15 IC
    Incline merkins x 15 IC
    Right leg step-ups x 15 IC

    A quick mosey back to the flag to end 1 minute late. Sorry, no time for Mary today.
    Number off, name-o-rama, announcements (support Destrahan on Saturdays, and sign up for GROW RUCK), intentions for friend and family battling cancer, PAX battling injuries (Rudy, Da Parish, Frac Sac, Triple Shift), and a quick prayer.

    Thanks fells. Happy hump day.