F3 New Orleans

Category: Backblasts

  • A Pocket Full of Singles

    The Pax is fully aware I am trying to get as many miles in as possible lately.  After I gave the disclaimer they became worried that we were heading out of the park on the 610 stomp route.  No worries, I found another way to get in the mileage.

    The Thang

    After moseying to the Foundry, we partnered up for the following sets:

    • 10 partner assisted pull-ups
    • 20 box jumps
    • 30 Derkins
    • 20 Pole Dancers
    • 10 Burpees

    The exercises could be done in any order.  Once complete, the pair runs to the Refinery and does the same set of exercises.  Once you finish there, run back and do the same at the Foundry, etc. etc. and so forth.  Partners had to stay together, but the race was on to see which pair could complete the most sets.  In the end, everyone completed 4, but Bubba and Kim-Chi were the first to finish.

    We headed back to the flag for COT where we prayed for special intentions, loved ones, and peace.

    Moleskin

    Contrary to popular opinion, pole dancers are no fun.

     

  • 610 Stomp #70

    Nothing fancy about this one.  YHC needs to lose some weight, so I’ve been trying to get some miles in.  Straight out and back along the bayou route as far as you can go in 45 minutes.  This also allowed the YHC, Tool, and Rudy to get some miles in against Shorty in this month’s Extra Mile Challenge (Sorry we can’t figure out the app Fracsac).  Rudy and YHC ran together and logged 5.7 miles (to the street on the other side of the I-10 overpass and back).

  • Giving the Pax the Finger

    YHC is an idiot.  I’m a bleeder and at least once per year, I slice my finger chopping some sort of vegetable.  It’s one of the reasons I don’t eat that many vegetables.  This year it happened slicing beets the Tuesday before I was scheduled to Q Okwata.  I would show you a picture, but I can’t figure out how (good thing Rudy took over as COMZ Q).  Anyway, strict doctor’s orders not to use a keyboard for two weeks, hence the late backblast.  I really wanted to get it out sooner, but infection could have set in and I could have died of dysentery.  So here we are, almost two weeks late.

    The Thang

    Mosey around the fountain and circle up in the muck for the warm-up COP.   It evolved into a half-circle.  I was worried it might be an intervention – What had I done?  I knew I had at least 3 really stupid exercises planned, but how did they find out?  I didn’t write them down anywhere…Am I that predictable?..It must have been the bear crawl route 66…, ah, nevermind it was just the majority of Pax concerned about getting their feet wet and opting for the concrete – pansies.  I may not remember all of the exercises that we did, but I do remember we never got into plank.  I think it went something like this:  SSH x 30; Imperial Walkers x 25; Don Quixotes x 20; Good Mornings x 15; Hillbillies x 25; Seal Jacks x 30

    Then YHC decided to try out a new exercise called the Daft Punk from the exicon.  I chose it for many reasons:  1. It was leg day.  2.  I saw it on the good Reverend’s tweeter feed as he showed the world his weinke prior to his VQ.  3. My 6 year old likes to listen to that band while getting ready for school in the mornings.

    The Daft Punk is a 12 count series of lunges that starts with the right leg forward, side, and back and ends with the left leg going back, side, and forward.  It blew Cowbell’s mind.  Watching Cowbell struggle through this exercise became the best reason to do the Daft Punk.  We kept going until Cowbell made through one complete series.  I’m not sure how many that was.  Probably 15 times.

    Next we moseyed to the benches by the fountain for the Fireman’s Fountain.  7 Pax line up on the benches.  Half (or I should say, roughly half) do squats while the others do lunges.  As many as you can do while one of the Pax fireman carries another around the fountain.  When the fireman gets back everyone shifted down a spot on the bench rotation and the man on the end ran around the fountain and prepared to carry the fireman.  This continued until everyone got to play the fireman.  We had a couple of modifications due to poor size pairings and epic failures, but other than that it was more successful than YHC imagined it would be.

    Next we moseyed to the levee for “I Can’t Drive 55.”  The title to that stupid song seemed a fitting title for this stupid idea.  Run over the levee and do 50 Monkey Humpers on the other side, run back and do 5 calf raises.  Go back over the levee and do 45 Monkey Humpers, come back and do 10 calf raises.  Similar to 11s, but everything adds to 55.

    In the end, everyone did 275 monkey humpers and calf raises for a PAX total of 2475 (Thanks to Shorty and JV for the math on that one).

    This left us just enough time to do about a minute and half of Quadraphilia, before sprinting back to the flag for our COT where we fellowshipped and prayed.

    -Hawg

  • Jacks and Blimps

    Weather: A balmy 70 degrees.  Humid.  Foggy.  Damp.  Just delightful day-after-Christmas weather.  PAX start appearing in the gloom, ready to pay the piper for the Christmas food and beverage indulgences.  Clock strikes 5:30 (on the Q’s notoriously inaccurate watch), so after the disclaimer – we’re off to find the rocks.

    COP: Jacks warm up

    • SSH x25
    • Seal Jack x25
    • Smurf Jack x25

    Then Plank-o-Rama

    • Peter Parker x25
    • Mountain Climber x25
    • Parker Peter x25
    • Plan Jack x25

    Back to our feet for arm circles (each way x15).  Then find a rock suitable for short moseying.

    The Playground: Partner up – 8 PAX, so 4 groups of 2.

    • Station 1: Burpees
    • Station 2: Uneven-bar rows
    • Station 3: Swerkins (like Derkins, but with your feet in the swing)
    • Station 4: Pull-ups

    Burpees are the counter, everything else is AMRAP.  Each round, everyone rotates through all 4 stations.  Round 1: 12 burpee timer.  Round 2: 10 burpee timer.  Round 3: 8 burpee timer.

    Grab your lonely rock.  We really are going to use them.

    The Field: BLIMPS.  Field isn’t measured for football, but using Bogey approximation method (“the lightpost, then the bench, then the possum over by the shrubbery), we lined up for rock-BLIMPS.

    • Goal Line: 5 Burpees
    • 1st Light Post: 10 Lunge sets (with Rock)
    • Edge of the Circle: 15 IW sets (with Rock)
    • Other Edge of the Circle: 20 Murcans (one hand on rock, switch at 10)
    • Other Light Post: 25 Plank Jacks (hands on rock)
    • Other Goal Post: 30 Squats (with Rock)

    Dang, now we’re all the way at the other end of the field.  We’d better start back.  So turn around and repeat.

    Mosey back to the rock pile to return our friend then horses back to the virtual flag.

    Due to YHC mis-calculations, we end up back at VF 90 seconds early.  So everyone ON YOUR 6.  Russian Twist till the cows come home.

    Finish Up: Count-off, Name-o-Rama, and close with our prayers.  Ask for God’s blessings on the downtrodden, addicted and lonely throughout the holiday season, and for safety, health and happiness for all of our families.

    Thanks for the opportunity to lead.

  • The return of the Quick Draw

    Unlike the intro to Jingle’s BB. No one showed up I pulled up to a very gloomy, foggy AO at 525 with one PAX waiting. That was Quick Draw. Chilling and stretching. As 530 approached we realized we were the only 2 to post the day after Christmas.
    Its funny because it has been a few weeks since Quick Draw’s last post and the guys that were asking about him – were home asleep in their beds by QD and YHC got our loop in the Skinny.

    So off we mosey’d to the pullups. At the pullups we did X 15 SSH, IMP Walkers, Peter Parkers and Pullups.

    Then we mosey’d to the golf course station and there we did FAT BOY YOGA led by Quick Draw. Some downward dog, some child pose, but the gaps were filled with Peter Parker push ups and Should Tap push ups. The killer part of this COP was plank to squat and then walking to back down to squat. Need to incorporate that in my next workout.

    Then we mosey’d to the fountain. At the fountain we did x15 derkins, incl-erkins, bulgarian split lunge, and finished off with some dips.

    Then we had a long mosey to the row bars. At the row bars we did x 15 rows, incline merks, squats and parker peters.

    We mosey’d to the flag for a 615AM finish!

    Thanks Quick Draw for not leaving me out in the gloom alone! I appreciate the push.

  • Pontiff Bucket Brigade

    WARM UP

    After posting a few times for the initial launch back in 2014 and the two anniversary convergences, I finally had my first Q…man was I nervous.  We started out in the gloom picking up eight (8) five-gallon buckets of pain for our workout and moving them to the AO.  After dropping off the buckets of pain, we did a mosey to a picnic shelter and then back to the AO.  After the mosey and hearing Rudy’s mumble chatter about the AO not being a run oriented workout, we warmed up with 20 x Side Straddle Hops, 15 x High Knees, 15 x Butt Kicks, 15 x Hacky Sacks, 15 x Eric Heidens, 15 x Imperial Squat Walkers and finished up with 15 x Plank Jacks.

     

    MAIN SET (a.k.a. Triple Shift Special)

    After warming we set up four separate stations with two (2) five-gallon buckets at each station.  With ten (10) PAX (a record at Pontiff), the numbers were off for my Triple Shift Special so we set up Two (2) stations that had three PAX each and two (2) stations that had two PAX each.  The main set for the three (3) person stations were.

    3 PAX station

    One member (timer) does a farmer’s carry with 55 lb bucket of sand 20 yards out and 20 yards back.  The other member does three (2) burpee broad jumps out and three (3) burpee broad jumps back.  The final member does AMRAP push presses with a 35 lb bucket of water (lids were sealed).  When the timer gets back, each member rotates to the next station until everyone does each exercise. The two following exercises were bent over rows and front squats.

    2 PAX Station

    One member (timer) does a farmer’s carry with a 55 lb bucket of sand 20 yards out and 20 yards back. The other member does AMRAP push presses with the 35 lb bucket of water.  Rinse and Repeat. The next exercises were bent over rows and front squats.

    After our MAIN SET, we walked to the play structure and I had technical difficulty with one of the two suspension trainers to do Body Rows but thanks to FracSac we overcame.  With two (2) Pax doing 100 body rows, the rest of the Pax were doing 100 x Wife Pleasers with shoulders on a bench and 100 x dips.  Seeing the log jam at the body row station, I changed things and substituted the 100 x body rows with 25 pull-ups for the PAX that were waiting.

     

    COOL DOWN

    Running out of time, we cut things short and went back to the AO to finish up with 20 x LBC, 10 x Swimmers, 10 x Superman with Lat Pull, 20 x Pretzel Sticks (10 each side) and 20 x Crab Jacks.

    At the COT, I reminded the PAX that the Mission of F3 is to ‘Reinvigorate Male Community Leadership’.  After going over the Mission statement, I wanted to inspire the PAX and I gave them a living definition of what REAL Manhood should be:

    1. Reject Passivity
    2. Accept Responsibility
    3. Lead Courageously
    4. Invest Eternally (Expects God’s greater reward)

     

     

     

     

  • Countdown to Christmas

    YHC arrived with just one PAX waiting: Cruiser from Houston. Great to have a visitor. But really, just one other PAX? Fear not. Out of Gloom slowly crept 17 more PAX for a quite awesome showing this Christmas Tide, Rudy with his guns a blazin’. So after a Disclaimer, a PAX of 19 set off for the countdown to the Twelve Days of Christmas on this 24th of December.

    Warm Up Countoff
    Sudden Change of 12 burpees
    SSHs 24xIC
    Eric Heidens (ice skaters) 24xIC
    Bows to the King (alternating curtsies) 24xIC
    Parker Peters 24xIC
    Imperial Walkers 24xIC
    Sudden Change of 12 more burpees
    Lots of mumble chatter. Rudy, ever the observant one, seems to detect a pattern.

    Mosey to the wall of honor. The quivering excitement of every kid in anticipation of Christmas or Hannukah is, well, just exciting. How they jump up and down. It’s so infectious. YHC wanted to see if the PAX felt as excited.
    Calf Raises x24IC
    Toes Out x24IC
    Toes In x24IC
    Right Leg Only x24IC
    Left Leg Only x24IC
    Slow Lift x24IC
    The mubble chatter was deafening. Too many in the PAX were still smiling but not giddy enough, so Rinse and Repeat.

    Mosey to Roosevelt Mall for some mix and match: mashing bear crawls, duck walks and frog hops between benches with derkins, dips, erkins (incline merkins) and LBCs (feet on bench) at the benches.
    Bear Crawl to 1st bench for 12 derkins
    Duck Walk to 2nd bench for 12 dips
    Frog Hop to 3rd bench for 12 erkins
    Bear Crawl to 4th bench for 12 LBCs
    Duck Walk to 5th bench for 12 derkins
    Frog Hop to 6th bench for 12 dips
    Bear Crawl to 7th bench for 12 erkins
    Duck Walk to 8th bench for 12 LBCs
    Frog Hop to 9th bench for 12 derkins
    Bear Crawl to 10th bench for 12 dips
    Duck Walk to 11th bench for 12 erkins
    Frog Hop to 12th bench for 12 LBCs
    Missed you, Hawg. Hey, that was one animal walk for each bench exercise, cuz 3×4 always equals 12.

    Mosey back to great lawn for a closing Circle of Mary, with a theme that by now should have been obvious.
    Crunchy Frogs x12IC
    Hundreds (pulsing V-Ups), but just x12IC, not 100
    Russian Twists x12IC
    I box cutters (since you open most boxes by slicing across the botton, up the middle and across the top, this 6-count seemed more apt) x12IC
    Straight Sit-ups x12
    Twists (as in LBTs) x12IC
    Merkins x12IC
    Alternating (i.e., staggered with the right arm forward) Merkins x12IC (it was supposed to be Alternating Shoulder Taps, but YHC had a brain freeze, no blood circulating up top apparently)
    Staggered Merkins (with the left arm forward) x12IC
    Dr. Ws x6IC
    All arounds (aka Rotisserie), as the FIA PAX appeared for some eye candy through the circle o planks
    Ys (pulsing arm lifts on belly) x12IC
    For the orthographically challenged, that’s CHRISTMAS DAY. And with YHC’s apologies to the PAX for running over, we made it through all of CHRISTMAS DAY because, of course, it has 12 letters.

    Tclaps to Cruiser, 60 years young, for posting from Houston, the second Double Respect in two weeks. Way to keep us all humble and inspired. After countoff and namorama, a quick COP with the inspiration to make us all better servant leaders. Merry Christmas to all.

  • #PreBlast – Christmas Eve Eve

    What a brutal week.  Thought we’d be looking at a pre-dead week-dead week, but it was quite the opposite.  As such, I’m plagiarizing tomorrow’s workout from one about a year ago.  Will see if Amnesty posts, and if so, if he recognizes his handiwork.

    First Wolfpack Mountain Q.  Yay.

    Warm Up:

    • SSH x 30 IC
    • IW x 30 IC
    • Arm Circles x 30 IC (15 each direction)
    • Parker Peters x 20 IC

    Mosey to the the Hill and Indian Run to the top.  11’s from the top ramp: run down one level and do 10 x Merkins; run back to the top and do 1 x LBC.  Continue until numbers reverse.

    Mosey downhill and head to ROTC zone.

    • Left Leg Step Ups x 20 IC
    • Dips x 15 IC
    • Right Leg Step Ups x 20 IC

    Mosey to front lawn of Loyola for Mary.

    • LBC x 20 IC
    • LBT x 20 IC
    • Hello Dolly x 20 IC
    • Flutter Kicks x 20 IC
    • J-Lo’s x 15 IC
    • Superman hold and rest x 3

    Mosey back to flag.

    This will be the last 2016 installment of prostrations.  Today’s focus on things to be grateful for – a good thing to think about as Christmas is upon us.

    I prostrate in gratitude for coming to…

    • see the beauty of this world.
    • know the wonders of all life forms.
    • hear the pure beauty of the birds’ singing.
    • know the spiritual sound of the wind.
    • hear the bubbling music of the streams.
    • see the beauty of a shimmering rainbow.
    • see that true peace of mind comes from being in harmony with nature.

    Amen.

    Merry Christmas and happy holidays, everyone!

  • 8 Pax & The Hulk

    The Thang

    A group of eight gathered around the shovel flag in the relatively warm(er) gloom weather.  As the clock struck 0530, YHC gave the DISCLAIMER and was about to take off with a quick mosey, but then we saw it from a distance…looked something like this….

    hulk

    It was running at us…. the Pax was curious, so we had to do 25x SSH IC to see what it was…. turned out it was just JV showing up in classy attire:

    Displaying 20161222_062042.jpg

    Anyway..now we can mosey… so around the fountain and over to a grass patch.

    COP #1 (sorry Rudy, I mean #2)

    25x Seal Jacks IC
    20x Shoulder Taps IC (hold plank position, tap hand to opposite shoulder)
    10x Shoulder Tap Merkins IC (same as above, just add a merkin when you put you hand down)
    30x Monkey Humpers IC
    10x Arm Circles IC (Forward, then Backward)

    Mosey over to the Canal Street Track

    BLIMPS – OYO
    Burpees x 5
    Lunges x 10 each leg
    Imperial Walkers x 15 each leg
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Pax ran a lap around the Canal Street track (up, across the crest, down, back across to the start) before each exercise.  Some of the Pax even did a Lagniappe Lap at the end!

    Mosey back over to the pullup bars, and partnered up.

    Dora 0.5 – 1 – 1.5: A goal rep count for each group of two Pax using a cumulative rep count.

    0.5: 50 x Pullups / recover with Flutter Kicks until pullup Pax is done,
    1.0: 100 x Merkins / recover with an up & back levee sprint; flapjack when levee Pax returns.
    1.5: 150 x Seismic Squats IC (no partners, we did this one together).  A Seismic Squat is a low Squat Hold, and do little squats in cadence.  These sucked!

    Circled up around the flag shout-outs and a prayer.  Thanks for letting me lead!

    Moleskin

    Triple Shifts VQ is tomorrow at the Uptowner.  Come post to show him some love!

    Merry Christmas everyone!

     

  • Merry Christmas beats FESTIVUS

    “Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way” …Frank Costanza

    Well.. today, the PAX had no festivus pole, no airing of grievances, but we did have feats of strength, and we did find another (F3) way…

    warmup
    20xIC side straddle hops
    20xIC windmills
    20xIC imperial walkers
    20xIC squats
    20xIC arm rotators
    20xIC toe touches
    20xIC hillbillys
    20xIC sealjacks

    mosey – jog to the school board building (Taj Mahal) parking lot
    run the parking spaces, yellow line to yellow line crossing over right-to-left
    10xIC leg swings left to right, right leg
    10xIC leg swings left to right, left leg
    run the parking lot spaces, yellow line to yellow line crossing over left-to-right
    10xIC leg swings front to back, right leg
    10xIC leg swings front to back, left leg

     
    mosey – to the front of the St. Tammany Courthouse
    lunge walk to the first set of benches, 10 merkins
    lunge walk to the second set of benches, 10 derkins
    lunge walk to the third set of benches, 10 irkins
    run up the steps, through the facade, around and down the block to starting point
    … and repeat

    mosey – to the back of the St. Tammany Parish Courthouse Annex parking garage,
    run backwards half up the first floor ramp
    turn and sprint up rest of the way
    jog across the second floor ramp
    run backwards up third floor ramp
    turn and sprint up rest of the way

     

    feats of strength
    on the top deck of the parking garage
    The PAX spelled out a giant Merry Christmas, leaving a trail of sweat and puke that could be seen from outer space.
    with each of member of the PAX taking a letter, choosing the exercise, tracing the letter(in cursive), with the rest of the PAX following in Indian fashion, until it was his turn for the next letter. We did letters in bear crawl, crab crawl, lunges, skips, hops, box jump, etc. Ended with a burpee exclamation point!

     
    mosey – back to the trail head

     

    no mary – the clock ran out

     

    count-o-rama

     

    prayer; safe travels & Merry Christmases all around

     

    dismissal