F3 New Orleans

Category: Backblasts

  • Burpin’ at the Bollards

    Pre-Thang: Nine pax showed up at the Birdcage ready to take on a muggy 60 degree NOLA winter morning. After the disclaimer we hit the road.

    The Thang: Mosey out and around the golf club house to the bandstand lawn for a warmup COP: Plank Jacks, Peter Parker, Mtn. Climber, Parker Peter, Hillbilly, SSH x 25 all IC.

    Short mosey to the bollards at oak alley. Partner up. Partner A does the designated exercise AMRAP, while partner B runs the loop down the alley, left toward St. Charles and back around on the shell road (approx. .35 miles).

    Round 1 = Burpees
    Round 2 = LBC’s
    Round 3 = Squats
    Round 4 = Merkins

    Short mosey back to warm up area for 6 Minutes of Mary: Plank Walk, R-Twist, Real Freddie, Dolly, Flutter Kicks, Dying Cockroach x 20 all IC.

    Sprint back to flag for COT w/shoutout by YHC.

    T-Claps to the pax for toughing it out on a nasty morning. Although we didn’t seem to get very far from the flag at any point, we covered 2.05 miles.

    Good Times!
    Roots

  • Trail Blazing at the Trailhead

    Great to see Steve made it with the PAX even though he was out with friends till 0100 this morning. 0600 came early for him. Sorry we missed EiEi, something about  butter milk and cookies hurting his tummy😬!

    The Thang

    Warmup

    20xic Side Straddle Hops, Windmills, Squats, Butt Kicks, Mountain Climbers, Merkins

    Get To Work

    Mosey to the Courthouse- fun with Rocky Balboa’s, 7 hard laps filled with Toe Taps, Derkins and Irkins. Continued with 5 reps of De-Contruct Burpees.

    Mosey to the parking lot rooftop for some fun with Bearmuda Triangles. Three sets with ascending Burpees  at each cone. Could feel the sweat after this activity! No time for rest as we challenged ourselves with the Baatan Death March. Next time 2 men down instead of 1 to do the Burpee portion. Sure to increase the intensity.

    Mosey backed to our starting point to conclude with Jane Fonda’s and a host of other leg exercises.

    Prayer- bless these men, our entire north shore team and our families.

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Two Cubed

    With FracSac looking to get his pretty face on TV on Baton Rouge this morning, YHC volunteered to be a sub Q.  YHC is usually a Birdcager on Wednesday; this was only his second or third post at the Foundry.  He’s trying to promote international amity and solicitude amongst the NOLA tribe.  It’s tough work, but someone has to do so.  Cogito, ergo ererceo.  Shorty tossed out the possibility of DJ style, but does he post?  [That question answers itself, but where was Hawg or Triple Shift or Amnesty or Wall Eye, etc.?]  So with a quick disclaimer, a PAX of seven set off for a nice mosey up Roosevelt Mall, where Tool slid on in to make a round eight.  A good number: it multiplies and divides well.

    COP1 (where there was lots of MumbleChatter, particularly from Mr. Chatterbox who was apparently still licking his wounds from the different calls to Clemson than to ND a few years back.  Suck it up: it was Alabama, for heaven’s sake: they’re supposed to lose).

    • Imperial Walkers 25xIC
    • Low Slow Squats 25xIC
    • Don Quixotes 25xIC
    • J Lo’s 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC
    • Daft Punk (for Cowbell) about 10x in quasi cadence (not really; completely F’d up, more like it)–YHC needs to work on this.  Is it one lunge on each side for an around the world for an 8 count? Or is it two lunges in front, one to one side, two rear squats, then a lunge to the other side for a six count?  SFx, where are you when we need you?
    • Arm Circles: 25xIC each direction (We missed you in this gloom this morning, Amnesty)

    Mosey to the kiddie gym for COP2.  The PAX split up into four pairs for rounds of burpees (the count), chin ups (and/or hang with arms in an L) (AMRAP), box jumps (AMRAP) and dips (AMRAP).  First round, 16 burpees; second, 12; third, 8; and fourth, 4.  [Less mumblechatter, more heavy breathing JV-style.]

    Mosey to the benches along Roosevelt Mall for COP3: The PAX split into two groups of four.  One group did 8 derkins at first bench and moseyed to second, while second group moseyed to second bench to do 8 derkins; then continue for 6 derkins at the next bench, then 4 and then 2.  Return home with same pattern, but with inclined merks instead.  [YHC noticed that the pod who started with derkins before the mosey overlooked(??!) moseying after they did their fourth/last set of derkins, but YHC is a polite HIM and keeps that thought to himself.]

    Mosey back to the kiddie gym for COP4:  Again, the PAX split up into four pairs for rounds of Imperial Squats (the count), leg lifts from the monkey bars (AMRAP), step ups (AMRAP) and rows (AMRAP).  First round, 12 Imperial Squats; second, 9; third, 6; and fourth 3.

    Sorry, no time for Mary.  Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT.  Pretty good for a Q on the fly if YHC must say so himself.  Thanks to the PAX for keeping him honest.

    Love and peace, Jingle Vader

  • Uva Uvam Vivendo Varia Fit

    “What’s good for F3 ain’t necessarily good for the weak-minded.”  Augustus McCrae, Lonesome Dove.

     

    It was impressive and yet predictable that 6 PAX showed up for a beatdown on the lakefront in 27° weather.  After the 15 minute warm-up run, we started off with some Seal Jacks, Windmills, and Mountain Climbers all 20x IC to get going.  Then did some running butt kicks, carioca, Frankenstein kicks as we moseyed over to Rips for the thang:

    20 Rocky Balboa’s on the parking curb, up and over the stairs, 20 lateral Rocky Balboa’s.  Rinse and repeat for about 7 mins.

    Mosey to the sea wall for a bear crawl inch warm that got us a bit closer to the playground.

    Repeat of last Saturday’s playground AMRAP adding a few things: 5 pull-ups, up the large play set and down the pole, one foot hop across splash pad, 10 Imperial Walkers, up and over smaller play set and back.  Alternated pull-ups with knees-to-chest, and IW’s with Irkens.

    After 10 minutes of that, circled up and held the Al Gore while one PAX did 20x Imperial Walkers, rotating until each PAX had completed, then another round with 20x squats.

    Mosey back to the sea wall for some step ups: 10x Freak Nasties, 10x Left Leg Step Ups, 10x FN’s, 10x Right Leg, 10x FN’s, 10x Box Jumps, all IC.

    Back to the flag for a quick Mary: 20x LBC’s, 20x Putins, and out of time.  Countdown, welcoming and naming of FNG Beast, and coffee time with more banana nut bread from our admirers.  Note that next Saturday’s warm-up run will start a whole 5 minutes earlier, so be there at 6:10 if you’re interested.

  • 610 Stomp #73

    We went regular route…around museum, along the bayou and turn around when you want to. YHC ran with our F3 K9, Puddles. We ran 3, while the rest ran 4.

    When the pax arrived at the Virtual Shovel-Flag, we sealed the deal with 10 burpees.

    A lovely morning for a nice run. The Pax questioned the commitment of Rudy to the life that is F3.

    Countoff, namerama, announcements, shoutouts, prayer and off to tackle the rest of the day…

  • Spartacus Two Rounds

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mt 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.

    A special shout out to Bogie for the tantalizing rendition of Row Row Row Your Boat….during the Rock Row.

    There’s just enough time to send the rocks home and head to the flag.

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

  • Winter is coming

    It is clear I know nothing about Q’ing! Thank you to Duey for volunteering me on the darkest and coldest morning while he lay fast asleep in his warm bed nursing a spaztic calf muscle.

    We left with 11 pax and headed towards old man river, passing the hens of Audubon Zoo paying for their time in the gloom.

    We began with:
    20 SSH
    20 IW squats
    20 Inclined Parker Peters

    We moseyed on towards the fly, to the soccer fields. At the field we modified a BLIMPS
    Bear Crawl over and backwards on the termite mound. Beware the grass was a little slippery
    Lunges across the soccer field
    15 IW
    20 Mericans
    25 PJ
    30 Squats

    As a train was coming we sent one ahead, Quick Draw, to reserve our spot at The Labrynth. As we tried to catch Quick Draw, L-wired assured the pack that it was only an engine and we didn’t need worry about being trapped on the fly. As we approached the road by Children’s Hospital we realized the folly of ways. The engine was pulling many unseen flat cars. So we waited on the incline for the cars to pass. We spent this time doing
    20 inclined LBCs
    20 inclined Ivankas (Inclined Trumps / Putins / Russian Twist)
    20 inclined LBTs
    20 RFM

    after the train finally passed we reached the Labrynth where we had no sign of Quick Draw. We did a little more Mary with:
    20 LBCs
    20 Dying Cockroaches
    10 Doctor Ws.

    The pax headed off with an Indian Run to find Quick Draw who was waiting at The Bandstand.

  • Icy Bliss

    “Ice, Ice Baby” – Vanilla Ice

    So cold that JV didn’t wear a wife beater!  But JV, Rudy, and a FNG showed up in shorts… yall made me cold!  Anyway, our Pax of 17 + 1 (find out later) was in a ball of man praying to start.  With a minimal, but essential DISCLAIMER, we were off to go warm up.

    The Thang

    Quick mosey across the great lawn to a bricked area (about 30 yards in length).  We will be here a while.  YHC explained that in the cold, skiing is always on my mind.  (FYI, Rudy is going next week!).  So the deal was we would perform an exercise first, then perform:

    15x Mountain Climbers IC
    Ski Jumps 30 yds to the other side

    Here were the exercises:

    Slaugther Starter – 13 x Burpees OYO
    Nipple Scrappers – 12 x High Plank, then under the fence, and back under
    Oblique Planks – 30 sec holds, then 10x pulses IC (each side)
    Wheel of Animal Walk – 10 merkins, then animal walk across(Duck, Frog, Bear)
    Floyd Mayweathers – 25x Plank Punches IC
    Legorama – 12x LSS IC, 12x Squats IC, 10x LSLunge w/10x Pulse (each leg)
    Alt. Shoulder Taps – 30x IC
    Knee Tucks – 20x Squat Jumps OYO
    Elevens – Merkins & Lunges (YHC loves you!)

    Great warmup!  Now lets mosey over to the parking lot for a test, before the test began, Tool showed up from his morning run…since he missed the exercise spelling warmup, he offered little help to win the game, but in today’s world, he still got a participation trophy!

    Kinda like Wheel of Fortune, but instead of spinning a wheel, we do burpees for YHC telling the Pax the letters (e.g. 1 burpee = 1st letter; 3 burpees = 3rd letter, etc).  I think the Pax’s reaction was like the guy to the right:

    fortune

    YHC messed up the explanation, so we went in letter order… Pax got it by letter 5 S N O W F _ _ _ _ = 10 burpees total.  That could have been bad if they didnt!

    Mosey over to NOMA and split into 6 groups of 3 Pax.  So YHC has been taking a Computer Science course OYO, so here is my attempt at what I’ve learned.   I’m sure Rudy will comment!

    #include <stdPaxMumbleChatter>
    #include <stdExicon>

    Pax1 = Run up to top of NOMA and back down, tag Pax2.
    Pax0 = Pax1
    Pax2 = Burpees OYO, run to tag Pax3.
    Pax3 = Peoples Chair.
    Circuit = Pax1 + Pax2 + Pax3

    int main (void)
    do Circuit (int n, n < until Q says so, n++)
    {
    if (Pax1 tags Pax2)
    Pax1 = Pax2
    else if (Pax2 tags Pax3)
    Pax2 = Pax3
    else
    Pax3 = Pax0
    }
    return 0

    Did 10 minutes of that circuit.  Mosey back to the parking lot neat the SF, and circled up.

    Plie Work: Low open squat hold, while performing these exercises.

    10x Arm Circles (F) IC
    10x Arm Circles (B) IC
    10x Out and Front Claps IC
    10x Out and Up Claps IC

    3 Minutes w/ Mary:
    12x Crunchy Frogs IC
    12x Flutter Kicks IC
    12x Hello Dolly IC
    12x Box Cutters IC

    Times Up!  We held the COT and headed over to Coffeeteria after.  Thanks for letting me lead!

    Moleskin

    Hawg, JV, and Kim Chi are a perfect 6/6 in 2017!  Awesome guys!

  • Nevermind The Cantore’s

    Pre Thang: Despite the warnings from all the weather gurus on the tube, 13 NOLA men decided to show up at the mountain to get better. After a brief disclaimer we were off into the 50 degree gloom with barely a mist…

    The Thang: Mosey up St. Charles and back around to the WPM bike rack for a quick warm up: Hillbillies, Plank Jacks, Low Slow Squats and Mtn. Climbers x 25 IC.

    Short mosey to the first incline and form two lines for an Indian Run to the top. Plank and wait for the six.

    At this point YHC modified the planned 6 MOM in light of all the standing water. We banged out 10 Merkins IC at the church side, then moseyed to the university side for 20 decline LBC’s IC. Moseyed down the ramp for another set of 10 Merkins IC, then into the garage for Mary: Russian Twist, Dolly, Dying Cockroach, Flutter Kicks, Real Freddie x 20 IC.

    For the descent we stopped at each end on each level for 10 Merkins(church side) and 20 LBC’s(university side) OYO. Plank and wait at the bike rack.

    Mosey back to St. Charles and around to the side of Gibson hall at the benches: Dips x 20, Arm Circles standing on left foot x 20, Low Slow Dips x 20, Arm Circles standing on right foot x 20, Derkins x 12 all IC.

    Mosey back to the flag area w/ a detour to the bricks/sidewalk entrance for a plank off. Went for approx. 2 1/2 minutes w many of the pax holding plank and the others finishing w LBC’s as needed.

    Held COT at same location to avoid slop and duck crap… Announcements made w/ shoutout by YHC.

    T-Claps to the pax for sucking it up and braving “the storm”.
    T-Claps to Saban, the only pax in short sleeves. A la Jingle Vader.

    Always a great privilege to lead.

    Good Times!
    Roots

  • Cool + No Wind = Perfect

    8 Pax strong started with a half trip around MG Fountain to a little warm-up

    • Side Straddle Hops X 30
    • Imperial Walkers X 30
    • Windmills X 20
    • Peter Parkers X 30
    • Arm Circles X 30(15 forward, 15 backwards)

    The Lake, up close and personal….

    Route 66….

    • 20 stops, starting with one merkin and 1 air press, increasing by 1 at each light pole
    • 20 stops, 10 monkey humpers at each light pole
    • 20 stops, starting with 5 LBC’s, increasing by 5 at each light pole.

    Back to the flag with but a moment…

    • 30 Russian Twists