F3 New Orleans

Category: Backblasts

  • Lafitte’s Plunge #9, Oh Marie

    In pursuit of self betterment, 3 PAX arrived at 5:25 to the UNO Aquatic Center to make the downPAINment towards improvement.   Upon entering the facility, a note was discovered on the door.  The note read that the outdoor pool was close for maintenance.   YHC had to do a very quick adjustment to the work out when we noticed the inside pool was lengthened to 50m.   Don’t jump in just yet!  The disclaimer was given.

    In honor of YHC’s 3 week old Shorty Girl, Marie Claire; the PAX will hold a plank for the duration of “Oh Marie” by Louis Prima (who I learned today played King Louie in the original Jungle Book animated movie).   Now hop in the pool!

    The Thang

    • 500m Warm/Up with a 200m no stopping minimum
    • 200m Freestyle with Fins (feel the speed)
    • Verkin Ladder – 50m Freestyle at a pace faster than a warm/up and slower than a sprint (race pace)followed by a Verkin in the deep end. Recover 50m and repeat until 10 Verkins are completed.

    From what YHC could tell, no one completed the Verkin Ladder, but there’s always next time.   Count off, Name-o-rama, Prayer

    Moleskin

    Life is a movie, write your own ending – Kermit the Frog

    Da Parish

  • Bringing out the Bulldog

    While Turbo and Tank looked fully rested and recovered from their muddy weekend, YHC was a little uneasy to return after a nearly two week hiatus.  But four PAX showed and helped to push me into what turned out to be a pretty decent beatdown.

    Started off with Seal Jacks (20x), Imperial Squat Walkers (15x), Toe Touches (15x), and Windmills (20x), all IC.  (I should say we attempted cadence, because the ISW’s really showed just how foggy we all are at 6am.)

    Moseyed over to the back of the Justice Center for the Thang:

    Grab a bench for 10x Bulgarian Split Squats (each leg), followed by 10x Step Ups, IC.

    Set of 40’s – 30 Merkins / 10 Freak Nasties, 20 Merks / 20 Freaks, 10 Merks / 30 Freaks.  This one brought out the Bulldog in Tank!

    Indian Run up to the third floor of the parking garage for some sprints – 75 yards then 75 MC’s, back to the start.  50 yards, 50 LBCs and back.  10 yards, 10 burpees.

    Mosey downstairs and to the front of the Justice Center for a run up the center’s stairs and back, 20x Parker Peters IC, back up and down, 20x Peter Parkers IC.

    Back to the shovel flag for a new one: the Hands of Time.  Circle up heads in, feet up at 90 deg., rotate clockwise with each PAX dipping feet and counting off in turn until reaching 60.  Then feet down to 10 deg., rotate again kicking feet up and counting off until hitting 60.  Surprised at my own inability to get my legs in the 90 degrees position to even start the exercise, it’ll definitely be a routine that YHC will have to revisit.

    Then a Circle Burp, each one of us calling drop twice, and out with a quick Mary: Jane Fondas and quick pulses, each leg, 20x IC.

    Countdown, Tank prayed us out, Turbo up next Weds.  T-claps to Moby who’s become a regular at trailhead.  And as always, thanks for letting me lead.

  • Sudden Change

    As of yesterday, no one had signed up to Q this morning’s Foundry.  So Amnesty, being the responsible Site Q he is, was going to take it.  Dreading some Foundry version of Spartacus, I texted him late last night to ask if I could take it.  I rolled in hot with about 30 seconds to spare.

    As I walked up the PAX was discussing YHC’s latest literary achievement – The Tough Mudder Backblast.  If you haven’t read it, you can access it here.  It’s greatness is only exceeded by it’s length, so make sure you block out a few hours to enjoy it.  Currently it’s only three T-claps away from being listed on the TOP THREE (#TCLAPS) THIS WEEK List, which is like the New York Times Bestseller list for Backblast.  So if you like it (and you would be an idiot not to), be sure to T-Clap it.  Depending on the amount of Toner I have at the house, I plan on printing out a few copies and doing a book signing at the Destrehan Launch this Saturday.  Just remember fellas, dreams do come true.  With a few more T-claps this humble hick from Arkansas that used to go to Wal-marts to git warshin’ powders will achieve literary greatness.  If YHC can do it, anyone can.

    I digress.  I gave a disclaimer that probably no one heard and we got started.  A shadowy figure, later revealed to be Udder from F3 Greensboro rolled in even hotter than me, so we circled up near the flag for the warm-up COP

    The Thang

    Warm-up COP:  SSH x 20 IC; Hillbillies x 20 IC; Peter Parkers x 20 IC

    Bataan Death March to the Foundry – This is an Indian Run where the last man drops and does 5 burpees before sprinting to the front.  As far as I know it made its NOLA debut when Jadaveon Qd at the Birdcage a couple of weeks ago.  Thanks to Udder for knowing the correct F3 name for the exercise. All men completed 5 burpees

    Foundry Circuit:  20 Merkins was the count.  We did two cycles of: Pull-ups, Real Dips, Merkins, Rows, Knees to Elbows, Bernie Sanders, and BTW Derkins

    At this point there was a lot of Mumble Chatter about not working out the legs.  I understand; shorts season is upon us.

    The 512 Stomp (better than the 510 – that will take you to Chalmette). 5 sets of 12 burpees every minute on the minute for a total of 60 burpees in 5 minutes.  After 3 sets I noticed some of the pax getting a little winded, so, being the gentle, loving Q that I am, YHC offered the suggestion that people could start modifying to 10 burpees per set.  However, I did qualify that if you want to be GRT, you should stick with 12.  From off in the distance I could hear the faint sound of Heisenberg yelling “GRT Baby!” and then a few seconds later, from even further away a weak, emasculated sound saying “Remember when we did this with rucks on?”

    We finished the Foundry off with a true Bernie Sanders – pull-up and hang with chin above bar for as long as you can.  Once you drop out, start jogging back toward the flag.  If someone is in front of you, sprint to catch them.  We eventually fell into line and did an Indian run back to the track.

    Track work – Partner up.  Pax 1 runs a 200 (or 220 if you prefer to measure using English units – at any rate it’s half way around the track) while Pax 2 jogs across the infield to meet him on the other side.  Flap jack with Pax 2 continuing around the track to meet Pax 1 back at the beginning.  We ran 6 sets and then moseyed back to the flag for COT

    COT

    Prayers for JVs brother, Kimchi’s special intentions, Walleye’s cousin, and wisdom for Triple’s mom.

    Moleskin

    • It was great to be joined by Udder this morning.  T-claps to him for getting his workouts in during travel.  He also called YHC out for fartsacking yesterday #ouch.
    • The streak continues – T-claps Kimchi

     

     

  • A Wednesday Tradition

    “To know nothing of what happened before you were born, is to forever remain a child.” – Cicero

    Before there was Lafitte’s Plunge, Okwata, or The Foundry; there was The Birdcage: F3NOLA’s original Wednesday beatdown.  YHC loves a good tradition!  It’s always good to go back to the basics every once in a while.  Don’t get me wrong, change and innovation are great and necessary, but it is tradition and history that forms your values and perspectives.

    Fourteen men of NOLA decided to take their DRP in Audubon Park, and YHC was excited to start… but first…

    DISCLAIMER

    The Thang

    Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

    COP #1

    15x Seal Jacks IC
    15x Cowbell Jacks (aka Smurf Jacks) IC…

    Cowbell wasn’t impressed:

    annoyed whatever will smith fresh prince resting bitch face GIF

    But YHC doesn’t care!

    15x SSH IC
    15x Plank Jacks IC
    10x Burpees OYO

    Quick mosey over to the 3rd light pole, and partner up as YHC explains what we are getting into.

    Circuit #1

    1min x Gassers (run to the 2nd/4th light pole and back to 3rd)
    10x Power Squats IC
    10x Alt. Lunges IC

    Repeat one more time, then mosey over to the running track and circle up.

    Circuit #2

    10x 8-count Body Builders IC
    10x Plank Hops IC
    10x In-and-Out Planks IC

    Repeat one more time, then mosey over to the Birdcage, and partner up again.

    Dora 3-x-1:  Each team complete the following reps as a team.

    300:
    Pax 1 = Dips (count)
    Pax 2 = run 100m forward, then run backward 100m, flapjack w/ Pax 1.

    100:
    Pax 1 = Hip Slappers (count);
    Pax 2 = 10 Lunges out, run back, flapjack w/ Pax 1.

    Mosey back to the flag…1.5 minutes left…time w/ Mary!

    COP #2: 1.5MOM

    20x Crunchy Frogs IC
    20x Flutter Kicks IC

    Circled up for the COT, which included the Countoff, Nameorama, Shoutouts and Prayer.  Thanks for letting me lead!

    Moleskin

    Grow Ruck is 06.10.17.  Mark your calendars!  Trust me, it’s worth doing!  #CSAUP

    yes thumbs up how i met your mother barney stinson GIF

  • Bucktown Coastie #6 – Late and Alone

    A Pax of one rolled up to the trail at 8:32. Was the Q late?  Yes.  Did his Pax leave without him?  Possibly.  What should he do?  Well, YHC waiting until 8:35, did a very quick count, namorama, prayer to the Sky Q for a safe ride and shoved off.

    The Thang

    • 10 minute w/u ride to Okwata
    • 1 min left leg only
    • 1 min right leg only
    • 1 min both legs
    • Find a comfortable gear on the big ring and ride at 90 RPM (rotations per minute)
    • Cross over Bayou St John bridge and switch to the big ring

    Adjust your back gear to affect your RPMs

    • 1 min 90 RPM, 1 min 85 RPM
    • 2 min 90 RPM, 2 min 80 RPM
    • 3 min 90 RPM, 3 min 75 RPM
    • 4 min 90 RPM, 4 min 70 RPM (like biking through the tough mudder)

    Get back in the small ring for a c/d ride home.

    During the ride, YHC was joined by another lone wolf, probably due to my tasty tunes coming from my speaker.   Together we rode from UNO to the end of Lakeshore Dr. & back.   YHC shared the glory that is F3 with him and hopefully a full headlock will happen at the next Coastie.

    Thank you for letting me lead….sort of

    Da Parish

  • 610 Stomp #82 – Chaos

    YHC was the first to arrive in the gloom, standing at the VSF on this warm and humid morning. Before long, other men from F3 began to arrive, but it seemed a bit unsettled. Rudy started counting, but just couldn’t seem to come up with the number he sought. YHC began to think Rudy was losing it, but then YHC’s attention was taken elsewhere. Who was that hiding behind a vehicle? The shadow of a human literally shot out from behind the truck and darted toward the Shovel Flag, seemingly hoping the shadow of the temporary monument would keep him hidden from that which he was attempting to avoid. Is that JV? Have the double nickle symptoms set in early? YHC hears a whisper from the shadow that appears to be JV, and it went like this…”he shot my brother, and I think he’s after me!” No, he will not get you here in the gloom. You are safe here, my friend! Then from out of nowhere came Heisenberg, wearing a TM headband, high fiving and fist bumping all in the gloom. All seemed to be well, until YHC looked over and saw terror in the eyes of Cowbell and Kim Chi as they witnessed Rudy feverishly counting, unable to attain the sum he sought! YHC looked at his iphone, and was thankful the device read 0530. After a brief disclaimer, YHC attempted to bring order to the gloom, but chaos was reigning strong. “Run, just run”, YHC proclaimed to the PAX, “and be back at the track at 0605 for some sprints!” With that, the PAX dispersed, and YHC was uncertain where they ran or if they would return.

    The Thang

    With a new pair of shoes, as the old ones were destroyed on the TM course, YHC glided on the street, taking the usual route. Upon arrival on the Lafitte Greenway, YHC ran until the time was such that it reflected the halfway mark.  Upon turning around, there was no Pax, bringing a certain unease to the mind of YHC.  Have the men of F3 gone mad?  But upon further investigation, while traveling back to the track, YHC came upon JV, who seemed to have overcome his symptoms of paranoia.  Then YHC saw Kim Chi and Heisenberg, and YHC felt all would be well.  But wait, where is Rudy and Cowbell?  Upon arrival at the track at 0604, those of us that made it decided to do a few LBC’s.  Suddenly, and out of nowhere, came Cowbell and Rudy.  We finished the LBC IC x 20, and it was time for sprints.

    YHC explained that the Pax would do sprints on the straightaways and mosey on the curves, twice around the track.  YHC looked to Rudy to see if his confusion lingered.  Rudy was again counting, but was satisfied with the new count, as Tool and Udder had joined us.  YHC almost didn’t recognize Tool without the beacon of hope that had reigned on Saturday.   The Pax completed the 2 laps in high spirits and in great time.  That left time for…

    COP 

    Merkins IC x10
    Freddie Mercury’s IC x 20
    Partner up, Leg throws x 15 each, followed by big boy situps x 10 each

    Return to the Shovel Flag

    COT

    Count off, namorama, announcements, intentions, and closed in prayer.

    Moleskin

    It was great to have Udder from North Carolina join us.  Kim Chi’s streak continues, and JV is a rock!

    Thanks for letting me lead!

  • Lafitte’s Plunge (Water World #8)

    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! Accept the challenge and work for it.

  • Spartacus Rocks!

    Can’t get too much Spartacus…and 13 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.)
    -J-Lo’s x 20 IC
    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.

    There’s just enough time to send the rocks home and do some Mary before we head to the flag.
    -LBC x 30 IC
    -Flutter kicks x 30 IC

    T-Claps to the men who made the first post after the Tough Mudder!

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

  • Too Tired for The Skinny

    YHC drove all the way uptown this morning, excited to welcome an FNG to the fold with a classic Yankee workout.  Alas, as the time drew near, El Wire announced that Yankee was unable to attend – some lame excuse about being “too tired”.  A Saturday Tough Mudder, a Sunday 8k, but unable to follow it up with a Monday Q?  I guess that’s what The Skinny is all about.

    El Wire boldly stepped forward to lead us.  Mosey to Oak Alley for warm up

    COP 1: SSH x20, MC x20, IW x20, PJ x20, and a few others thrown in.  TClaps to the PAX stepping up to call out the next rounds of exercises.

    COP 2: Partner up for Suicides.  PAX 1 does the 4-lightpost suicide.  PAX 2 alternates between exercises.  Flapjack

    • Round 1: 20 Flutter Kicks, 10 Muricans
    • Round 2: 20 Shoulder Taps, 10 Squats

    COP 3: Indian Run to the Row Bars

    NOTE: YHC is familiar with the Indian Run as a bit of a mosey pace, allowing the PAX in the rear to actually reach the front when sprinting.  Apparently at The Skinny, it’s more of an Indian Sprint: a pace that seems geared to prevent the PAX in the rear from EVER reaching the front.

    4 groups.

    • Group 1: Burpees x10 (Timer)
    • Group 2: Lunges
    • Group 3: Squats
    • Group 4: Rows

    Repeat

    COP 4: Mosey to the Bandstand for a Ring of Fire.  Plank Up.  Start the ‘Murican wave with 1.  Then 2.  Then 3, 4 and 5.  Then slide to the center for high five, slide back to starting point.  Side bear crawl clockwise till return to starting point.  Then slide back to the middle for one last high five.  YHCs shoulders crying for mercy.

    COP 5: PAX Mary.  Around the group, everyone calls an exercise each IC x10.  12 exercises, the specifics escape YHC.  Flutters, LBCs, BB, Box Cutters, etc….

    COP 6: 3 minutes left, so Nip/Tuck leads a sprint to the benches for a round of Dips, Step Ups, Incline Muricans and Decline Muricans.

    Mosey back to the VSF for Countoff (finished with 10, lost 1 to hopefully minor back pull and 1 to time constraint), Name-o-rama, and prayers.  2 FNGs named: Hasselhoff and Madoff.

    YHC thanks the Uptowners for allowing me to join the fun.  Thanks El Wire for the short-notice Q!

  • Sloppy Joe v Peanut Relays

    8 PAX posted on Saturday morning at the mothership the Peanut v. Sloppy Joe Team Challenge. T-Claps to Fracsac who humiliated all other TM competitors by posting this morning and for the TM later today. And welcome back to OSHA from IR.

    Here’s…

    The Thang

    Pax moseyed to the museum for warm-ups.

    IC
    SSH x 25
    IW x 15;
    Peter Parker x 15
    Mt Climber x 15
    Jump Squats x 10
    Parker Peter x 12
    Mt Climber x 12
    Arm Circle x 20 one-way and then 20 the other way.

    YHC explained that today is National Sloppy Joe Day and National Biofuel Day (original biofuel made out of peanut oil). So, our two teams for this competition on the day of the TM would be appropriately named.

    Museum Madness Relay

    Split group in half into Team Sloppy Joe and Team Peanut. Each group assigns each person a number. Odd numbered at stairs. Even opposite side. Odds do irkins. Evens people’s chair. 1 v 1 starts at steps and runs with baton to 2. So on and so forth for two rounds. Douille and Justice got lost somehow in the relay… nobody was really sure how. Anyway, big surprise… Awesome’s team (Sloppy Joe) won. Moseyed to Roosevelt Mall.

    Route 66 Throwdown

    Teams went to either side of Roosevelt Mall and a person went to bench 1, 4, 7, and 10. 1 started the relay while all others did 4 step-ups, 2 box jumps, and 5 dips. The last person ran to last bench and ran, back “collecting” each person as they went, sprinting back to bench 1. OSHA, Mav, and YHC almost got finished off by a dog interpreting our wicked speed as our attempt to attack a baby in a stroller with a woman. Close call. Anyway, Sloppy Joe went 2-0.

    Moseyed to “hill” by pond.

    Animal Challenge

    Half of team went close to street, while other half stayed on other side of hill. First group by hill did squats, while group by street did Nolan Ryan’s. First person started the long bear crawl in between, and relay proceeded and rinses and repeated. This time, even with Awesome’s Baboon Crawl, Peanut staged a comeback and won. Finished advantage Sloppy Joe 2-1.

    Moseyed to great lawn for flutters, Dolly, LBC, and merkins. Mosey to flag.

    COT-

    Today is also national supreme sacrifice day. Call to attention FracSac’s sacrifice for double dipping, but most importantly, remembering our troops and thanks Jesus for his sacrifice for us all.

    We closed by praying for our brothers at the TM. Good luck!