F3 New Orleans

Category: Backblasts

  • King’s Day Tabata

    Mother nature spared us what could have been a nasty morning.  YHC had been eyeing up the forecast for a few days and was planning for a cold and rainy workout, possibly solo.  Despite the testosterone themed F3 motto “rain or shine”, YHC planned to spend as little time in the 40 something degree rain and soggy grass and relocate the main beatdown in the nearby shelter.   Much to our surprise, we only had to bear the brunt of chilly midst.  YHC walked up to the rock pile with -1 minutes to spare and after a quick disclaimer, we were circled up for a quick Warmup before relocating:

    SSH x30, Arm Circles x20, Windmill x20, Imperial Walker x20, Mountain Climber x20

    Grab a med/med-large rock, start shoulder pressing and/or curling the rock while briskly walking 100yds away to the shelter.  The predictable mumble chatter from Hawg spewed out about deviating from the 50ft perimeter of the rock pile but YHC wanted to make sure the PAX stayed dry and could focus on form.  Once there, grab a bench/table for several rounds exercises using a Tabata timer.  Most Tabata workouts have 20 second intervals of high intensity exercises followed by 10 second rest periods.  YHC thought this would be best to keep the PAX on course as opposed to attempting 45 minutes of a winded cadence count.  The plan was to focus on core and arms for three reasons; 1) king cake season is upon us so waistlines need taming, 2) had to take it easy on the legs since several PAX are running the 9K Jackson Day race on Sun, 3) YHC has a slightly tweaked ankle and hoping to avoid hobbling home.  Out came the smartphone for a series of 4 minute Tabata songs courtesy of YouTube, providing for (8)20sec intervals of each.  The PAX was treated to hip hop, Irish music, metal, and more, all with built in start-stop timers (links posted below if curious).  Here’s how it went:

    Tabata Rounds (4 minutes ea):

    1) Wide Grip Mountain Climbers

    2) Rock Curls

    3) Hand to Knee Mountain Climber

    4) Rock Row

    5) Side to Side Mountain Climbers (these sucked…very little MC)

    6) Dip (4 rounds), Russian Twist (4 rounds)

    7) Cross Crunch, aka Pretzel (alternating sides)

    Time was up so round 8 was a no go.

    Grab rock and start pressing and/or curling back to the pile.  This had YHC’s shoulders beat and hoping the others got their money’s worth too.

    Quick COT and prayer for those in need.

    Glad to see the iffy weather forecast didn’t scare off the real men, only the millennials.

    Thanks for the chance to lead this morning.

    Tool

     

    Moleskin:  I’ve seen Kimchi’s name spelled 5 different ways….not sure whish is correct

    Moleskin #2:  Jan 6th is King’s Day, the official start of Mardi Gras season and also the point at which it’s kosher to eat King Cake.   http://www.mardigrasparadeschedule.com/kingcakes/

    Tabata Appendix:   Search “Top Dog Fitness Tabata” in YouTube and several songs come up.  YHC tried pasting links but the video gets embedded in the backblast.

     

  • Uptowner returns Uptown

    With all the hate, YHC decided we needed more love, love of DownPainMents.  So after a quick disclaimer, The Thang focused on several things apparently new to Uptowners.  Spread the love, and Pain.

    After a shortish (and unsuccessful) mosey to see if any tomatoes were setting out their yoga mats, COP1 at the bandstand:

    • SSH 30xIC
    • Imperial Squats 25xIC
    • Peter Parkers 30xIC
    • Parker Peters 25xIC
    • Monkey Humpers 30xIC

    YHC has realized for some time that Uptowners have a limited repertoire.  Maybe you can’t teach an old dog new tricks, but other than YHC there were no old dogs here.  So COP2, that is, some Route 66 along the Alley of Death.  11 burpees at the bollards (Tclaps to Roots for correcting YHC on the name; YHC couldn’t even remember his own backblast last week for the vocabularistically challenged), mosey to first lamp post for 10 burpees, etc. all the way to the tenth lamp post by the Kiddie Fountain (I thought it was one of the several Popp fountains around town, but Reluctant Yankee contends it a Hyams fountain, which Google identifies as the fountain at the entrance of the amusement park in City Park; are there two?  Until the PAX can investigate or the Official Historian Tool can confirm, YHC will just call it the Kiddie Fountain) across Magazine for 1 burpee for a total of 66 burpees.  Quizzical mumblechatter asking YHC whether the PAX had to cross the street.  Year, dear, but look both ways first.  So Route 66 was apparently a first for The Birdcage.

    Since the Kiddie Fountain (see above) has so many good, square edges, some merk-o-rama was in order: a quick 20 merkins in cadence followed by a quick ten derkins in cadence.  Now for COP3, apparently another first for Uptowners: some Dora: pair up for 100 Imperial Walkers, 200 Squats and 300 LBCs with alternating moseys to second lamp post and back.

    Mosey back down the Alley of Death for a closing Circle of Mary for COP4:

    • American Hammer 25xIC
    • Flutter Kicks 25xIC
    • Dying Cockroach 25xIC
    • Dr. W 10xIC (apparently another Uptowner first; remember it PAX, you’ll feel it again, I promise)
    • Hello Dolly 25xIC
    • V Ups 10xIC

    Tclaps for Tito’s Kotter.  A true HIM: he didn’t let his ankle rule the day.

    Peace, Jingle Vader

  • Pull up O rama

    EiEi has been recently inspired by the American Ninja Warrior marathon which aired on the (esquire channel?) stated that his New Years resolution is to be able to do 20 consecutive pull-ups.
    What better way to start than the 1st F3 workout of 2017:

    The thang:

    mosey 2 laps to wait on any stragglers, keep moseying to livingston playground with some fartleks and lunge walks sprinkled in.

    at the play ground: burpee pull ups x 5 (YHC’s new favorite that he stumbled across in a woman’s fitness magazine; dead hang knee to chest x 10 IC, pull ups with lateral shifts at top x 10 OYO

    plank walk to swings: TRX style ~ rollouts, pikes and SL squats, Plank walk back to mokey bars for one last set of pull ups x 5

    Mosey back to trailhead:

    Get ups with 15# wt x 5 Each arm, slalom run through the posts, jump-rope, alternating rounds through each member of the pax

    finish up with multi-segmental rolling leading with each extremity

    COT: prayer

    Welcome back Nacho (and the shovel flag) from the ‘offseason’

  • Last Northshore workout of 2016

    5 pax met on the last day of 2016 to finish the year strong with a beat down on a clammy December morning.

    15 min pre-workout run for those trying to boost their mileage in prep for the tough mudder

    The Thang: round-robin Q style:

    Warm-up EiEi: SSH, Mt climbers, Seal jacks, PP and some other stuff…x 10-20 IC

    Tank-up: Jumpshots, Irish jigs, Merkins, Burpees x 10-15 IC

    Steve: 6’s seawall derkins sprint to broadjumps with reverse jump, bulgarian split squats x 16 IC Both legs (killer)… some other stuff that was hard, YHC cant remember due to waiting too long before writing this BB.

    mosey to Eastern most playground…

    YHC: Burpee pull ups x 5, turkish get-up Left, x 5 Burpee pull ups, x 5 R get ups, planks/sideplanks, hanging knee to chest x 10 IC

    Turbo tax: Obstacle course~ up playground steps/stumps down firemans pole, run across field, single leg hop across splash pad, up and over other playground equipment, Single leg hop across splash pad with other leg repeat x 7 min
    Run back to shovel flag with random ‘jukes’, ‘headers’, and ‘sprints’ (killer)

    COM: flutter, HTH, and finishing off by writing Happy New Year using our feet and stout core musculature.

    COT: prayer, coffeteria

    Great work out guys, way to finish up the year!

    Cheers,
    Chewy

  • Deja Vu All Over Again

    Didn’t we just do this yesterday?  Damp, muggy morning in City Park?  Rudy Q?  Yes, this all seemed remarkably familiar.  Headlights rolling out of the fog, lining up in front of the SF (yes a real one).  This time, Da Parish was here on time.

    Disclaimer, then off to the track.

    COP 1: Warm Up with SSH x25, IW x25.  The plank-o-rama with Peter Parker, Mountain Climber, Parker Peter and Plank Walks each x25.

    Then Sprints (Hawg suggesting that today’s back-blast would merely be yesterdays all over again)

    • Lap 1: 50 sprint, 50 slow mosey.  Repeat x4
    • Lap 2: 100 sprint, 100 slow mosey.  Repeat x2
    • Lap 3: Repeat Lap 2
    • Lap 4: Repeat Lap 1

    Indian Run to the Foundry

    COP 2: Split into two groups at the Foundry.

    Group 1: Off to the Tool Wall, leg exercises and return

    • Calf Raises x25
    • Monkey Humper x25
    • Calf Raises x25
    • Monkey Humper x25

    Group 2: At the Foundry, repeat the cycle AMRAP until Group 1 returns

    • 5 Pull Up
    • 10 Dip
    • 15 Star Merkins

    Flapjack groups

    (YHC found that the mosey from the wall to the foundry was not pleasant, as he could barely feel his legs)

    Merkin Indian run back to the flag, stopping for Merkin’s IC whenever YHC hit the front of the line.  Despite the best efforts of the PAX, YHC made it to the front 3 times before reaching the flag.

    COP 3: Finish up back around the flag with

    • 10 Burpees OYO (because Shorty asked if we could)
    • LBC x30
    • American Hammer x30
    • Dying Cockroach x30

    Finish up with Count-off and Name-o-Rama

    Announcements:

    • Check the Q schedule – you may be on it
    • Check the 2017 New Years Resolution list.  Put your name on it, set a goal.  Help us all be accountable to each other.
    • Jackson Day race this week. Da Parish, FracSac, Roots, Amnesty, Tool (at least, sorry if I’m forgetting anyone).  CSAUP counts towards 2017 NYR!

    Prayer: YHC asks for blessings to use today wisely and in service of our Lord.  Help me (and all of us) be better Fathers, Husbands, Friends, Workers.  Blessings on those who work tirelessly to cure diseases and give comfort to those suffering.  Ask for wisdom and compassion to see and help those in need around us.

    As always, thank you for the opportunity to lead.

  • 610 Stomp ‘n’ Sprint

    A good sized crowd appeared in the damp and muggy gloom.  Cold front on the way, temps down in the upper 50s.  Nice morning for a run.  After the disclaimer, YHC describes the morning workout: 15 mins out, 15 mins back.  Meet at the track for sprints.

    And so the PAX took off, 8 strong.  We had to duck out of the way of the festive light-adorned truck, with wreath on the front grill.  Oh – that’s DaParrish!  Watch Out!

    Groups split off to keep their pace.  As usual, Hawg set the standard, reaching Canal St. before turning for home.  Everyone got 3+ miles in as we gathered back at the track.

    • Lap 1: 50 sprint, 50 mosey.  Repeat x4
    • Lap 2: 100 sprint, 100 mosey.  Repeat x2
    • Lap 3: 200 sprint, 200 mosey.
    • Lap 4: 100 sprint, 100 mosey.  Repeat x2

    Ran out of time before we could get lap 5 in.  Next time….  Back to the flag.

    Count off (9 at The Stomp – hope we keep up the numbers this year!).  Name-o-Rama (good to see Crab Legs again – hope that 2017 brings more Crab Legs sightings!).

    Finish with a prayer for the wisdom and grace to use the gift of today.

  • Prime Time

    “Therefore if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.”

    YHC likes the reflection this time of year brings, especially in the light of spending time with family and friends.  It’s a good opportunity to look back on the past in gratitude and thanksgiving.  It’s a time we can learn from our failures and shortcomings.  It may in reality just be another day, but the symbolism of New Year’s Day brings a feeling of new birth.  From the Christian perspective, the idea of new birth is foundational to our relationship with our Creator.  So with a sense of renewal I headed of to Rock City in hopes of getting stronger.

    We showed up 14 strong ready to kick the year off right. YHC gave the disclaimer and it was off to the Rock Pile…

    COP #1 aka The Warm-up:  2017 is a prime number, so YHC tried to keep the reps prime.  There were some gaffes along the way and I’m probably not going to remember it correctly, but let’s give it our best:  (All exercises IC)  SSH x 31, J-Los x 23; IW x 31; Merkins x 17; Low Slow Squats x 29; Windmill x 13; Forward Arm Circles x 17; Backwards Arm Circles x 17

    At the Rock Pile YHC gave direction:  Pick a 2016 rock – small, easy to handle, representative of what you were lifting prior to F3 workouts. Pick a 2017 rock – medium size rock representing what you workout with now.  Pick a 2018 rock – large rock that represents your goal.  Lots of #mumblechatter referring to the 2016 rock as an Uptown rock.

    COP #2 – Reflection on Family: We circled up with our 3 rocks of various sizes (except for Rudy who went with equally sized rocks, hoping to keep the status quo in his life).  In F3 we commonly express the desire to become better fathers, better husbands, and better sons.  As we worked out with the small rock we reflected on not giving up so that we can be better fathers, better uncles, and better mentors to the younger generation.  As we worked out with the medium work, we reflected on getting stronger for our wives, brothers, and sisters.  As we worked out with the large rock, we reflected on supporting those who have always supported us: our parents, mentors, etc…Since the large rock represented the older generation, there was a lot of #mumblechatter calling it the JV rock.

    • Shoulder Presses:  Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
    • Squats:  Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
    • Rows: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
    • Curls: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23

    COP #3 – Reflection on Friends: Next we reflected on our friends and how we can support them, working together for a common goal.  We partnered up.  Pax #1 picks a rock of his choosing to do squat presses.  Pax #2 picks a rock of his choosing to do lunges – 10 steps forward, turn around and come back.  Flap jack upon the return of Pax #2.  The goal was to complete 100 Rock Squat Presses as a team.  YHC fouled this one up.  Should have been 11 lunges instead of 10.  Should have been 101 Rock Squats.  I also messed up one of the reps in COP #2 stopping at 30 instead of 31 and then doing the one extra after everyone stopped.  That makes a total of 3 mistakes (a prime number).

    COP #4 – Reflection on Your Relationship with God:  We humbled ourselves by getting on our knees for Rock Jack Webbs.  One Merkin followed by One rock shoulder press, then 2 and 2, 3 and 3, up to 11.  Lots of groans when we started round 11, but 10 is not a prime number.  Humble yourself and obey in 2017,

    Prime time flies when you are having fun.  We returned all the rocks to the pile and sprinted back to the flag.  It has become tradition for Cowbell to start slow and then fly by all of us old dudes at the end.  Here’s a picture.

    Announcements:

    • Commit to a 2017 goal for the number of times you post and track it here.
    • Tough Mudder is March 18th
    • Join GroupMe to get in on the #MumbleChatter and enjoy some 2nd F.  Download the app to your phone and then email your phone number to nola@f3nation.com.  We will then send you an invite so that you can join,

     

  • Resolution post #1 Monday is Funday

    After a very rainy weekend it was nice to get back out in the gloom and work on my commitment to post 202 times this year. A very gloomy – gloom!
    7 PAX post which is a solid showing compared to last Monday. It was nice to have Mulligan back in the PAX and Tclaps to Brown Bag who has been posting regularly lately.

    Warmup – NO mosey just a quick COP – SSH x 25, Hillbillies x 25, and Shorty 4 position squat arm circles/claps x 10 each.

    Then a long run to the fountain. Half the park. Almost a mile. If you got to the fountain first you had to start a BLIMPS and wait for the 6.

    At the fountain we did Incline Merks, Bulgarian Split lunge L, Dips, Bulgarian split lunge R, Decline Merks, Power Step Up Right, and Power Step Up Left. I missed 5 on the left leg so I saved them for later.

    Then we walked back to track. At the track we half the loop back to the Flag – we passed the FLag and stopped at the Pavilion. At the Pavilion it was a gassy 6MOM.

    6MOM – we did Peter Parker x 20, LBC x 20, Parker Peter x 20, LBT x 20, Cross Fit Merks x 15, Dying Roach x 20, Shoulder Taps x 20, Russian Twist x 20, Plank Walk x 10, and Flutter Kicks x 20

    We finished off with one BLIMPS just to make sure that everyone got in a daily dose of burpees.

    Always a pleasure to Q. That was my first post out of 202 this year. 1/202. Seaman had a nice suggestion such as instead of a posting resolution. An EH resolution or a commitment to Q resolution. Let that marinate and come up with some suggestions.

    Peace-
    RY

  • So Long 20-16

    YHC’s first Q since before the trampoline fiasco in August, thankfully I made it by 5:29. The gloom was gloomy. The PAX was small but ready.

    No need to mosey to start this one – first COP at the flag:

    20 ssh in cadence
    16 low slow squats, ic

    20 hillbillies in cadence
    16 sumo stomps, ic

    20 imperial walkers, ic
    16 mericans, ic

    Mosey to the front of Loyola, line up facing touch down Jesus for some animals on parade

    bear crawl 30 yards
    5 burpess
    backwards bear crawl 30 yards

    front crab crawl 15 yards, turn around for 15 more yards
    5 burpees
    gorilla shuffle left 15 yards, gorilla shuffle right 15 more

    frog jumps 30 yards
    “hedgehog” – alternating shorter rolls just 15 yards

    Mosey to the Peace Quad (aka the sidewalk lined with benches) for another salute to 20-16

    20 dips, ic
    16 d’erkins, ic

    20 channing tatums (right leg step ups), ic
    16 dips, ic

    20 tatum channings (left leg step ups), ic
    16 “america inc.s” (incline merkins), ic

    Mosey to Wolf Pack Mountain, lineup for BLIMPS all the way up, on your own

    10 Burpees
    15 Lunges (each leg)
    20 Imperial Walkers
    25 Merkins
    30 Plank Jacks
    35 Squats

    Circle up for Mary as the sky turns pink over the city on top of the ‘mountain’

    20 LBCs, ic
    16 Carolina Dry Docks, ic (I like calling them roach on the table)

    20 back scratchers, ic
    16 hip dips/hip raises, ic (8 each side)

    20 flutter kicks, ic
    16 Rosalitas, ic

    Mosey down the stairs and back to the flag for 2 mins of Plank-o-rama

    Shout out included a challenge to pay attention to the God who comes like Jesus – in very unexpected, often humble and vulnerable ways.

    Peace. Happy New Year – make it awesome!

  • Turning Pain Into Purpose-The Final Wrap on the First Annual Operation Sweet Tooth Toy Drive

    When my wife and I had the idea to create Operation Sweet Tooth to honor our daughter’s memory, we had no idea of how our initiative would be welcomed.  We are just a simple, mourning family, wanting to honor our daughter’s memory and do some good for other children, and their families while trying to find some healing during the process.  As Pastor Rusty of Camino Church said, “We are turning our pain into a life of purpose.”  When we enlisted the help of our brothers from F3 (f3nation.com) and sisters of FiA (FiAnation.com), the response and support was overwhelming.  Friends, strangers, co-workers and family were eager to help support, honor our daughter and have a positive impact on children within our local communities.  Receiving all the texts, tweets, emails and pictures of all the trunks filled with toys and gifts was just absolutely incredible to see.  Moreover, receiving the numerous thank you letters, hugs and condolences for our loss was equally impactful.  We cannot express our gratitude enough for everyone’s generosity and support and we are truly humbled and blessed that you played a significant role in making a difference.

    During this time, we were invited to Christmas parties, asked to give speeches, guest workouts, helped deliver the donations to many of the institutions we supported and were honored for our strength and vision at a nearby Church.  This experience only fortified the belief that through our grief, we could muster up enough strength to help others in need.

    Together, with all your help, Operation Sweet Tooth was able to collect over 2500 presents, personal items, clothes and gift cards.  In addition, we raised over $3000 dollars in cash donations to be used for future initiatives and projects in the upcoming year and beyond. $205 was graciously donated in the memory of David Lacivita. The foundation has been set and we welcome the opportunity to continue to provide hope and lift the spirits of those children who need it most.

    The institutions we were able to help are listed below.  There may have been some we left out and if so, we do apologize.

    Levine’s Children Hospital

    Camino Church

    The Children’s Attention Home

    Boys and Girls Club

    Birthday Blessings

    Duke Hospital

    UNC Hospital

    Betty H Cameron Women and Children’s Hospital

    Toys for Tots

    McLeod Hospital

    Ada Jenkins Center

    Church of God Orphanage

    Thompson Children Home

    Sojouner Truth House

    Lydia’s Loft

    Alexander Youth Network

    Individual Families

    Nassau County Hospital

    New Hanover Regional Medical Center

    Although 2016 was the worst year imaginable for us personally, losing our precious daughter, we do recognize that Operation Sweet Tooth has provided us with a small amount of comfort and peace.  We are excited to continue with our efforts in 2017.  Please continue to follow our website www.operationsweettooth.org, and social media to learn more about upcoming initiatives beginning in the Spring and how you can help make a difference.

    *This write up is also available on the website under “Blog”.  Please visit and check it out as we have some of the pictures everyone shared with us during their respective toy drives.