F3 New Orleans

Category: Backblasts

  • Post-Turkey Spartacus

    Eight men gathered around the virtual shovel flag eager to grow and get better. As YHC walked up there was discussion of the missing/stolen shovel flag from the Turkey Day Race. YHC had been notified it was in fact picked up by an F3 member and will be delivered at Okwata.

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -IW x 20 IC
    WAIT, is that Marlin just back from an Artic adventure….no…it’s just Marlin prepared for a blizzard…welcome brother!
    -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
    -Split Jumps
    -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 head to the flag. Still waiting for that blizzard Marlin was warning us about… 😉

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

  • Introducing the Sphinx

    8 pax met up near the Peristyle in City Park on a cool, beautiful morning in New Orleans. After introducing myself, delivering a brief disclaimer, and waiting for Mr. Awesome to tie his shoes, we headed over to the Great Lawn for a warm up loop and COP:

    COP:

    • SSH x 20 IC
    • IW x 10 IC
    • Merkins x 10 IC
    • Mountain Climbers x 20 IC
    • Peter Parkers x 15 IC
    • Low slow squat x 10 IC

    The Main Thang:

    Head to the Peristyle for:

    • Broad jump to other end, mosey back
    • Lunge walk to other end, mosey back
    • Bear crawl to other end, mosey back

    Run back across the Great Lawn and over to the start of Roosevelt Mall Street, a wide avenue with beautiful oak trees. Partner up by speed for the Sphinx™:

    • P1 runs one way, P2 the other. Meet at first intersection for 20 hand slap merkins, return to start via the same direction, and plank for the six.
    • Repeato, switching directions and continuing to the second intersection for 15 hand slap merkins.
    • Repeato, switching directions and continuing to the third intersection for 10 hand slap merkins.
    • Repeato, switching directions and continuing to the fourth intersection for 5 hand slap merkins.

    By now, the pax were on to me, so it was time to change venues. Mosey over to the fountain in front of NOMA for some circuits:

    • 20 dips, 15 bench squats, 10 derkins, run to the first full column (dodging the clipboarder and her crew).
    • Repeato, with incline merkins instead of derkins, run to the second full column.
    • Repeato, with derkins, run to the third full column.
    • Repeato, with incline merkins, run to the fourth full column.

    Mosey back to the Great Lawn for four rounds of AYG gassers from plank, six inches, and belly.

    Mosey to the benches in front of the Peristyle for flutters and Rosalita.

    Mosey to the Peristyle for pax-led exercises, which went approximately like this:

    • Dolly
    • Freddie Mercury
    • Wife pleasers (a/k/a hip bridges) – Mr. Awesome
    • Dr. W (a/k/a rest time for YHC) – Jingle Vader
    • Parker Peters – Reluctant Yankee
    • Dollies
    • Missing one and some names #cobains

    Circle up for the awkward take out by YHC (there’s a reason I don’t volunteer often).

    Announcements:

    • Operation Sweet Tooth – RY is collecting toys for Children’s Hospital.
    • Christmas Workout/2nd F – levee then Cooter Brown’s
    • Gear – Connect with Hawgcycle if you want to get in on a winter shirt order.

    NMM:

    • Thanks to RY for suggesting I Q this past Saturday. Although I’ve posted once before in NOLA, it was great to lead the pax and check out a great AO. Leading the workout is also a great way to prevent fartsacking.
    • It was great to see some pax I met last year and meet others. It was a strong crew out there this morning, unfazed by a fair amount of running (over 3.5 miles) and merkins.
    • YHC was introduced to the Dr. W. After attempting 1 or 2 reps, I had to lay there in awe as Jingle Vader demonstrated perfect, speedy form on possibly the most complex ab exercise ever devised. I’ll be bringing that back to Area 51 with me.
    • Please chime in below with anything that I’ve missed. I look forward to posting again in February during Mardi Gras!

     

  • Black Friday Gut Buster Queue

    The morning was dark with a crescent moon and Jupiter trailing in ascension. My belly was full with gallopavo, stuffing, and beer! Saban greeted me saying I wouldn’t have to Queue alone. As we arrived we thought we might have a Metairie workout, as no one else was at the Flag, or at least where the flag should be. According to legend Roots lost it during yesterday’s Turkey Trot. That is at least what I was told because Roots didn’t show up to defend his honor. As we walked up to the Post out of the gloom came Nip Tuck, Duey, Bartman, and Spool. OH YEA!!! We are going to have a beat down!!

    Started with a warm up jog to Gibson Quad at Tulane. Asked if it was fast enough most said “It’s okay..but certainly faster than ‘The Metairie’”. We did a circle of side straddle hops, arm cirlces (fwd/bck), and mountain climbers. Asked if everyone was warmed up and limbered up and the reply came back “It’s okay..but certainly more limber than ‘The Metairie’”.

    We moseyed over to the Navy Building for some Pull Ups and LBCs. Breaking up into 2 groups we did 30 P/Us as the count. After a quick repetition we hustled over to WolfPack Mountain, up to the 2nd deck. From there we would push each other to new heights! We started with a modified Jack Webb doing 5 mericans w/ 10 air presses. We lunged our way up the incline and jogged over to the next incline where we increased the Jack Webbs to 10/20 followed by more lunges up the incline. We repeated this going up to 20/40. For the final incline we thought it best to bear crawl up the last part of WolfPack mountain. When asked the queue if this was hard they said “It’s okay…but its harder than ‘The Metairie’”. So we circled up for something about Mary where we went from LBC’s, to Pickle Pounders, to LBTs, to PutTrumpins, back to Pickle Pounders, to flutter kicks, and Hello Dolly’s!

    As the sun was rising we hustled down the stairs and over the the fountain benches by the post were we went through a series of Dips, Shoulder Slaps, and Kossak Dips. When asked if this was hard, the group said “Yea it was hard…too hard for ‘The Metairie’”!

  • Calfgate

    8 PAX gathered for a Thanksgiving eve CalfGate celebration. Disclaimer and begin.

    Mosey to baseball field.

    IC
    SSH x 40;
    Plank Jacks x 40
    Smirf Jacks x 30
    Mt Climbers x 30
    Arm Circle x 20 one-way and then 20 the other way.
    Happy Jack Sets x 5

    Mosey to stadium fence near amusement park.

    Merkin Ladder with Calf Raises

    Start 20 Merkins and mosey immediately to fence. Calf raises IC – 6, then hold high 10 seconds, then 10 more raises IC. Mosey for 19 Merkins. Back for calf raise set, then 18 Merkins, and so on till complete 10 Merkins. Due to time, we ended there.

    Mosey to baseball field.

    7’s

    One side: 6 Rudy Jacks
    Then Bear Crawl
    Other Side: 1 V-Up
    Keep going until 1 Rudy Jack and 6 V-Up

    Mosey back to flag.

    Mary COP IC
    20 Russian Twists
    20 Dollys
    20 Flutters
    20 Rosita

    COT
    Prayer requests for Tool’s son Brady’s return home.

    Thanks Sfx for posting while moving. Prayers for his family and their transition.

    YHC is posting this backblast a day late. Definitely feeling the calfgate burn!

  • The Elders shall Rise (and Fall)

    With promises from Shorty to post at Okwata before the Turkey Trot, YHC knew the PAX would be thin. Yep, with crisp air and a slight breeze, a mighty PAX of three set forth in the Gloom.

    After a reverse trot around the fountain, the PAX circled up for a quick warm-up: SSH 25xIC, Hillbillies 25xIC, Low slow squats 25xIC and Mountain Climbers 25xIC.

    Mosey down the road (almost to Canal) to the levee for some 25s. In honor of YHC’s thinking that today was the 25th and November having 30 days, we trotted up the levee for 5 merkins and then back down for 25 lunges, then up for 10 merkins, then down for 20 lunges, then up for 15 merkins, then down for 15 lunges, then up for 20 merkins, then down for 10 lunges, then up for 25 merkins, then down for 25 lunges.

    Gratis Merlin, we did a quick rotisserie chicken (high plank, then left plank, then can-can, then right plank, each for about a minute) before round two of the 25s (a more brutal version): the PAX trotted up the levee for 5 Real Freddy Mercuries, then down for 25 jump squats, then up for 10 RFMs, then down for 20 jump squats (mumblechatter starts increasing), then up for 15 RFMs (thank God, for rest), then down for 15 jump squats, then up for 20 RFMs, then down for 10 jump squats, then up for 25 RFMs, and then down for the last 5 jump squats.

    Mosey back up the levee for another caress of the thighs: duck walk towards Tool’s Cabana. The PAX petered out about 2/3 of the way there: much father than YHC thought we’d get. Tclaps.

    With dead quads, time for the guns. Dips 25xIC, pull ups 10 (IC, just kidding), derkins 15xIC.

    Mosey towards the virtual flag for a closing Circle of Mary: LBCs 50xIC, Flutter Kicks 25xIC, American Hammers 25xIC, Dying Cockroaches 25xIC, WWIIs 25xIC, Monkey Humpers 25xIC (Heisenberg sounded sad that stopped so soon, his quads were only just being to burn), so Monkey another 25xIC, Hello Dollys 25xIC, and then an elbow plank for a minute. Close it out with 25 burpees (five sets of five).

    Back to the virtual flag for countoff and namorama. Ever astute, Heisenberg commented that today’s PAX was probably the oldest post on record. By YHC’s computation, we had the VERY RESPECTABLE average age of 50. So you young fartsackers, don’t think you get a free hall pass for Thanksgiving. After thanks to the Sky Q for more than we could possibly count, the PAX headed homeward for a fine Thanksgiving.

    Gobble, gobble, gobble

  • “Ya-honk”

    “The wild gander leads his flock through the cool night;
    Ya-honk! he says, and sounds it down to me like an invitation;
    The pert may suppose it meaningless, but I listen close;
    I find its purpose and place up there toward the November sky.” …Walt Whitman; Leaves of Grass

     

    And Ya-honk we did!, as a PAX of four, sounded out our elementary numbers in cadence

    Warmup:
    SSH 20xIC
    imperial walkers 20xIC
    torso twists 20xIC
    windmills 20xIC
    seal jacks 20xIC
    hillbillies 20xIC
    arm rotaters 10 each limb
    one leg lunges 10 each limb
    squats 20xIC

    Mosey – to the Taj Mahal parking lot
    stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
    leg swings – left to right, right leg, then left leg
    stop-start ladder, sprint up 20′, back peddle 20′; repeat 40′, 60′ 80′
    leg swings – front to back, right leg, then left leg

    Mosey – to the Justice Center
    lunge walk to first set of benches, 10 merkins
    lunge walk to second set of benches, 10 derkins
    lunge walk to third set of benches,10 erkins
    sprint up courthouse steps, down the ramp, out to the street and back
    repeat

    Mosey – to the Justice Center parking garage
    sprint backwards half way up first level ramp, turn and sprint to east end,
    jog second level to west end
    sprint backwards half way up third level ramp, turn and sprint to east end,
    nancy kerigans 20xIC
    jog around the upper deck
    piller push/stretch
    down the stairs to the the “ledge”
    knoodle for rats – amrap pullups
    down the stairs to the grass
    burpees 10xIC

    Mosey – to the flags in front of the courthouse
    plank up, do one push up , bearcrawl quarter turn clockwise, do one push up, four total to complete circle
    repeat in counter-clockwise direction

    Mosey – back to the Gipper

    Mary
    plank up on elbows, one leg lift, 10xIC, repeat with other leg
    V-ups 10xIC
    jane fondas 10xIC, on one side, then the other

    count-o-rama
    name-o-rama, welcome – Tank-UP !

    prayer – for a Blessed Thanksgiving – encouraged the PAX to look up Abe Lincoln’s Thanksgiving Day Proclamation. Check out both the 1863 and 1864 proclamations.
    http://www.presidency.ucsb.edu/ws/?pid=69900
    http://www.presidency.ucsb.edu/ws/?pid=69998

     

  • 610 Stomp #66 Merkins and Burpees

    It was a chilly, brisk morning in the gloom, where 7 men of F3 Nation gathered to take on the 610 Stomp.  YHC gave the disclaimer and the PAX was off.  YHC wanted to change things up, but not too much, so the PAX ran the traditional route along Bayou St. John and onto the Greenway.

    The Thang

    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest – Turnaround and head back
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Merkins IC,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest
    4:30 run, 0:30 Burpees,0:30 Rest – The PAX was too far ahead of slow YHC, so the IC Merkins probably wouldn’t have worked on the last evolution…..

    COT, sound off, name-o-rama, announcements, intentions and prayers. It’s always a pleasure to join the F3 NOLA PAX, but it’s an honor to lead.

  • Sun Salutations

    At the Uptowner, we are known to not move or go anywhere (sound familiar Audubon Park?) while we lift heavy rocks for our 45 min workout.  After GORUCK Weekend, YHC wanted to slow things down today and get some long term training in (aka Yoga).  Sure, you could workout out doing cardio or weightlifting, but the real magic is working on flexibility during yoga.  So lets get to it:

    DISCLAIMER

    Started by walking over to a well lit area of grass (approx. 8 yards away)…how else are you going to see what YHC is doing.  For those who know the P90X Yoga routine, this will look familiar:

    3x Sun Salutations (a yoga progression shown below)

    Image result

    Then, we did the following positions while doing a sun salutation before each.  We did right leg first, then left:

    • Runner’s Pose (R/L)
    • Crescent Pose (R/L)
    • Warrior 1 (R/L)
    • Warrior 2 (R/L)
    • Reverse Warrior (R/L)
    • Triangle Pose (R/L)
    • Twisting Triangle (R/L)
    • Chair to Chair Twist (R/L)
    • Right-Angle Pose (R/L)
    • Warrior 3 to Standing Splits (R/L)

    Nature was calling for YHC, so I turned over the Q to Hawg.  He finished with:

    • Runner’s Stretch (R/L)
    • Warrior 1, 2, 3 Progression (R/L)

    Walked back to the flag, and held the COT.  Good stuff, and thanks for letting me lead.

     

  • Ring of Fire in the Labyrinth

    14 PAX posted for a loop around the park in the 40 degree gloom. The coldest day yet post-summer.
    I was glad to see Walleye uptown again and of course a visit from Splash who has been busy as hell lately. Glad he is back! Also Liberace posted for his first time without the guys who Eh’d him. Nice!

    Disclaimer.
    Then we took off for the field across from the zoo.
    SSH x 20, IWsquats x 20, Mtn Climbers x 20 and Side Lungees x 20
    Then we mosey’d through the movie set and up the levee to the FLY beach – across from the river.
    We lined up facing the river –>
    Here we did Peter Parkers x 20, Plank Walk x 20, Monkey Humpers x 20, and Merks x 20
    Then we ran to the HILL. At the HILL we did 5 burpees on one side and 20 pickle pounders on the other side. Rinse and Repeat for 10 Minutes.
    Long Indian Run to the edge of the FLY.
    At the top of the levee – full run to the labyrinth.
    At the labyrinth we settled in for some MARY.
    LBCs x 20, Dying Cockroach x 20, Russian Twist x 20, V-Ups x 20, Y,T and Ws x 20, Superman to Bow. Then we ended her with some Ring of Fire. Bear Crawl left/right/center and back. Merkin wave x 5

    Then we sprinted to the FLAG. We closed with the COT.
    Prayed to be better men.

  • Conquer the Burpees!

    13 Pax posted for the first cold morning workout in New Orleans.  Perfect temperature.

    I hate burpees and need to conquer them so I worked them into workout in small doses in order to accomplish a large goal.

    First -we started at the flag with .. 10 burpees

    We headed to the Peristyle for some jumps up a small wall, 5 burpees on the patform, 10 plank jacks, 5 extreme decline (balls to the wall?) merkins.  Repeat 4 times.

    Over the bridge and through some woods to warm up in a field: Arm circles, calf raises, 5 burpees, imperial walkers, some other warm-ups, 5 more burpees

    Next – over to Crawfish Island – fortunately it was cold and there were no rotten crawfish.  We grabbed a bench a did a series of box jumps, leg ups, and single-leg squats. No burpees here.

    Indian run through the front of the park with a break for some zombie walkers and… burpees.

    Next over to Delgado community college for some backwards bear crawl up the front steps while the other half of the group did LBCs.  We got kicked out.  Isn’t Delgado a public place?  The campus cop didn’t seem to want to negotiate.

    Back into the park with a couple of burpee breaks.

    Over to the the performance pavillion for some very high leg-ups and box jumps along the water with some breaks for… burpees.

    And finally we finished up on the Great Lawn with a series of animals and Mary with numerous breaks for… burpees.

    110 Burpees in all.  Apparently this is a record for the New Orleans group.  Seems to low. Will push for more next time.

    It was a big goal that I might have wanted quit on all at once…. but by conquering it one bite at a time we easily got there.