F3 New Orleans

Category: Backblasts

  • Classic Shorty

    Come to enough F3 workouts and you will start to get a good feel for the PAX.  Almost getting hit by a bike – classic Hawg.  Annoying the Q with a gazillion questions about each movement – classic Rudy.  Rolling in hot – classic Yankee.  Dr. Ws – classic SFx.  Ab exercises to infinity – classic JV.  Dressing like a Pirate – classic Bubba.  Fartsacking the day of your Q – classic Shorty.

    Sure, Shorty has plenty of other qualities;  pushing the Pax beyond what they thought they were capable of, stepping up to Q the GoRuck and making sure our training stays on track, bringin’ the namaste with Vinyasa cool downs, never missing an opportunity to point out how short Cowbell is, etc…However, his defining quality has become the likelihood that he will fartsack during his Q.  This definition was cemented even further with Monday’s workout.

    In classic Yankee style, I rucked in hot so I missed any conversations prior to the workout.  I can only assume they went something like this:

    Time:  5:28      Place: Shovel Flag     Marlin rides in on his bike

    Marlin:  What’s going on baby?  Who’s the Q?

    Bogey:  I think it is supposed to be Shorty

    Rudy:  That means we need to start coming up with some exercises.  Who wants the warm-up?

    Bogey: I’ll take it

    Bubba:  Aaargh! That thar Shorty is a lily-livered scallywag.  Ahoy Cap’n Bogey, lead thee way!

    John Doe: …

    The Thang

    YHC got to the warm-up circle just as Bogey was finishing up the SSHs which I presume was the first set of exercises.  At some point in the warm-up JV sidled up to the circle unannounced, which is not classic JV, since, as his name explains, he can normally be heard coming from a great distance.

    COP 1 (Bogey on Q): SSH x 30 IC,  Arm Circles Forward x 15 IC, Arm Circles Backward x 15 IC, Imperial Walker x 30 IC, Mountain Climbers x 30 IC, Windmills x 20 IC,

    I may have forgotten something there.  I know Bogey was trying to go until the train passed, but it stopped on the tracks.

    Rudy took over from there, instructing us to pick a rock and mosey to a nice open space just past the T-ball field.  Early in the this COP we were joined by Amnesty, Tool, and Cowbell who had been trapped across the tracks by the aforementioned train.  Amnesty was confused at first, staring blankly at the Q, thinking Shorty was wearing one of the strangest Halloween costumes he had ever seen.  Rudy welcomed the stragglers to the group by immediately calling them out – Amnesty for not paying attention and Cowbell for having to stretch his hamstrings three weeks ago at city park – classic Cowbell.

    COP 2 (Rudy on Q): Exercises all IC:  Shoulder Press x 16; Curls x 16; Rows x 16; Shoulder Press x 12; Curls x 12; Rows x 12; Shoulder Press x 8; Curls x 8; Rows x 8; Shoulder Press x 4; Curls x 4; Rows x 10 (when you think he is going to zig, he zags)

    YHC took it from there, leading the Pax to the playground for the prescribed GoRuck training (provided to me by Shorty himself #GhostQ).

    COP 3 (Hawg on Q): 10 sets of the following exercises oyo and as fast as possible:

    • 5 pull-ups
    • 7 dips
    • 9 derkins (feet in swing)
    • 12 squats con roca
    • 15 big boi sit-ups

    COT – Prayers for those suffering from cancer.  Prayers for Mason and Brady. Thanksgiving for the opportunities we have.

    -Hawg

     

     

     

  • 28 days hath February … and so too October

    In Search of Rememberance of Things Past… in other words, YHC hopes that this backblast at least someone approximates the PAX’s BeatDown. YHC was running late, so with a dash off of a disclaimer, the PAX jumped into it.

    Warm-up uptown-style (but without hugging and kissing):
    Imperial Walkers 28xIC
    SSHs 28xIC
    Merkins 28xIC
    Low Double-Slow Squats (one count down, one up) 28xIC
    Monkey Humpers 28xIC
    [Somewhere in here, Hawg the erstwhile mathematician observed that today was the 28th: quick one he is.]

    COP2 (one long slog with 50-lb sand bags and smaller rocks)
    Shoulder Press 28xIC
    Squats 28xIC
    Bench Press 28xIC
    Flutter Kicks with sandbag on belly 28xIC
    Table top (hold up smaller rock with arms out and elbows 90d up) 1:28 (plus or minus)
    High curls (straight out to overhead) 28xIC (death to QHC)
    Left shelf 28xIC
    Right shelf 28xIC
    Rinse and repeat two more times (with some variations QHC can’t recall, and occasional sudden changes interspersed for some R&R)
    Merkins 28xIC
    Left front Merkins 14xIC
    Right front Merkins 14xIC
    Wide Merkins 14xIC
    Dr W 14xIC
    American Hammer (with rock) 28xIC

    Close with COT for a glorious weekend.

  • It’s Not Heavy, It’s My….

    …..my 50 pound sandbag…

    Four men dedicated to training for and successfully completing the upcoming GoRuck gathered around the S/F, ready to Ruck and Roll. After extensive research of training and preparing for a GoRuck, one of the many reoccurring themes is the old pass around the 50lb sandbag while rucking…se we did. We stepped off and proceeded through the park, around the museum and up the bayou to the turnaround point, the Orleans Ave bridge. Each member averaged carrying the sandbag about 5 min before passing it off. This was truly an enlightening experience…and humbling as well.

    At the S/F: countoff, namerama, announcements, shoutouts, prayer. What a great way to start the day!

    REMEMBER: Rock Out With Your Ruck Out!!!

  • Chili’s on The Westbank

    You would figure that a pax named 86 would know when to send a dish back to the kitchen but alas a weekend trip to Chili’s on the Westbank had the scheduled Q on the crapper and not in the gloom.  Of all the great things the Westbank is known for Chili’s isn’t one that pops to mind!  I have a feeling it will be now.  Since I am related to 86 I felt obliged to fill in when he sent out the distress signal.  If I had known further in advance I would have certainly played up the Halloween theme even more though the best I could come up with was a 80’s era jogger complete with short shorts, sleeveless shirt, and long socks.  As Revit pointed out if I only would have had a terrycloth headband I would have been complete.  The theme of course was running and I challenged the pax to run the park and fly over our typical park only.  A quick scan of the crowd eased any concerns that we would loose a 6 as only the hardest of the hard showed for this morning’s post. We had to book it.

    The Thang:

    Warm up at the Flag:

    • SSH x 25 IC

    Mosey at a casual pace across the Zoo parking lot entrance to fly.  From there we got in formation and did an Indian run.  About 300 yards into it the pax noticed a oncoming train that would have trapped us on the fly, likely until at least noon.  At first we thought we were doomed though after we rounded the bend it appeared we could beat it out.  And beat it out we did by a sprint OYO for the last 150 yards.  Not a pax was left behind nor did we gain a hobo- net 0.

    After a slow 20 count we regrouped for COP1:

    • Peter Parker x 15 IC, hold it
    • Mountain Climber x 15 IC, hold it
    • Parker Peter x 15 IC, recover on your feet

    Back to road for a group jog back into the park where we commenced Indian run for quite a while.

    COP2:

    • Progressive wave of merkins going to count of 5

    Back on the track with run OYO to the fountain.  Some of the more fit pax tried to leave us at this point though reconsidered and plank and waited for the 6 (ie the rest of us) at the fountain.

    COP3:

    • Dips x 15 IC
    • Derkins x 10 IC

    No time to waste, Indian run once again for 1/2 mile.

    COP4:

    • LBC x 25 IC

    Next we did a run/burpee combination which is always a crowd favorite.  One burpee at the next jogger icon then add one burpee at each icon up to five.  Slow mosey while we regroup.

    We finished strong with sprint/jog run alternating as you crossed each icon for the rest of the way back to flag.  Great workout!

    Count off tallied 11 and no new pax joined us today.  Nameorama and intentions.  Lord thank you for each other and the fellowship provided today, helps us be leaders of others.  Be with the trick-or-treaters and their parents that they have a safe night.  Though not verbalized, I am confident many silent intentions went out to 86. And the Westbank.

  • Running & Hunting

    11 men gathered around the flag at the Mothership this gloom, while 4 others gathered around the Lafayette Square statue downtown for the Jazz Half Marathon.  YHC got to post to both AOs, so we will call this a Pax of 15.

    DISCLAIMER

    The Thang

    Mothership:

    Quick mosey over to the great lawn and circle up.

    COP #1: Warmup

    20x SSH IC
    20x Peter Parkers IC

    It was a quick warmup, but we had lots to do.  We stayed in our COP while I explained the first thing.

    EMOM: An EMOM is Every Minute On (the) Minute, which means to perform a list of exercises at the start of every minute.  Exercises are OYO.  Once you finish the list within the minute, the remaining time in the minute is for rest.

    EMOM #1:  10 minutes
    10x Squat Jumps
    5x Burpees
    In total, we did 100 Squat Jumps and 50 Burpees.  Yikes….but at least we weren’t running a half marathon!

    After this, Pax partnered up and lined up about midway on the great lawn near the spooky, light-flickering tree as YHC explains:

    Circuit #1:  Animal Hunting

    The Bear Hunt:  Pax 1 bear crawls North.  Pax 2 sprints South to a “tombstone” (about 40 yards away), and then sprints back to the bear (Pax 1).  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Bear Hunt 4 times, then:

    The Frog Hunt:  Pax 1 frog hops North.  Pax 2 does 20x Merkins, then sprints to catch the frog.  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Frog Hunt 2 times, then did the Bear Hunt 2 more times.  I hate animals!

    Walk over to the first COP, and circle up again.

    COP #2:  Balance Movements

    10x Low Slow Single Leg Squats (R)
    10x Low Slow Single Leg Squats (L)
    10x Slow Single Leg Tabletops (R)
    10x Slow Single Leg Tabletops (L)

    EMOM #2:  Exactly 6MOM  – 6 minutes

    10x Hello Dolly
    10x Flutterkicks
    10x LBCs
    10x Putins
    For a total of 240 ab exercises.

    Mosey back to the flag, where we held the COT.  Thanks for letting me lead.

    Moleskin

    Tclaps to the 4 for finishing the half marathon.  Great day for a 13.1 mile run, and we had some personal best at the race as well.  Must be all the beatdowns from the F3NOLA Pax… speaking of which, go sign up to Q if you haven’t already!

    Tclaps to Amnesty and Jingle Vader doing a 7 mile ruck after the Spooktacular.  You guys have no limits!

  • 610 Stomp #62

    4 610 stomp vets gathered around the flag and wondered who was Qing the most difficult AO in all of F3 land.

    Rudy and Tool took off to run the original route along the bayou.
    JV and Amnesty left to ruck a shorter route.

    No disclaimer was said. whoops.

    At least that’s how YHC assumed it went down.

    YHC arrived fashionably late and jumped in with the runners for one last run before the Jazz half this Saturday.

    Runners ran about 4.5 miles, no stopping, no burpees.
    JV rucked to Cabrini and back while Amnesty walked (ruckless) besides him.

    COT- count off, nameorama, announcements, intentions, prayer.

    Thanks for letting me lead, especially after being 3 minutes late!

  • Hitting the Wall

    We started out 6 strong – 3 ruckers and 3 non-ruckers.  Welcome back to kotter Rebel-ette.  As we moseyed to the Foundry passing the ruck on the minute, we were joined by a Carolina Conferencer, Thriller.  As we approached the Foundry the gloom gave way to a Trumpian like wall built to keep us out of the Festival Grounds.  Unfortunately the Foundry is considered part of the Festival Grounds.  I’m not sure I’ve ever considered work at the Foundry all that festive.  Maybe, I am approaching it wrong.  Anyway, the border patrol was not letting us in, so change of plans.  We headed back to our humble La Forja.  We took the long way as the Q wasn’t paying close attention.  So it may not be the big nice Foundry with the cushy rubber matting on the other side of the Wall, but it gets the job done.

    The Thang

    We stayed pretty true to the GoRuck workout for today, some core work for the first half, and upper body for the second half.

    4 sets of:

    • Squats AMRAP in 1 minute.  Ruck it if you got it
    • Flutter Kick IC x 25.  Ruckers with their ruck on stomach
    • Lunges AMRAP in 1 minute.  Ruck it if you got it
    • Big Boi Sit-ups AMRAP in 1 minute.

    Then 3 sets of:

    • High Plank aka Forward Leaning Rest x 45s. (like Tool, I’m not sure what is restful about this).
    • Pole Dance, Body Row, Bernie Sanders (rotate each set) x 45s
    • Dips x 45s…..last set was AMRAP to fatigue

    Mosey back to the flag, where we gathered to pray for: Children with Down’s Syndrome, Brady, Cowbell’s Grandmother, and those fighting addiction, specifically Shorty and his Fartsack addiction.

  • The foursome fearsome

    4 brave souls arose from the fartsack and came out in the 60 degree weather this morning. 3/4 of the pax were still grumbling about being sore in unexpected places following Turbo’s epic beat down on Saturday.

    The thang:
    Warm-up jog to weird bus station: SSH and IW x 20 IC; Walking quad stretch, walking hammie stretch, and lunge walk with torso twist

    Dippy Birds x 10 IC B sides
    Single Leg squats x 10 IC B sides

    Suicides in parking lot 25 and 50 yds x 5

    Back to bus stop:
    Bulgarian Split squats x 10 IC R
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC L
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC R
    Hip slappers x 10 IC
    Bulgarian Split squats x 10 IC L
    Hip slappers x 10 IC

    Mosey to Stairs:
    Bounding up steps skip every other step
    alternate with
    quick steps up
    as many reps as you can x 5 minutes and according to YHC’s fit bit it was 12 flights

    mosey to field for leap frog plank sprints exercises thing in which P1 assumes plank position while P2 sprints across field leap frog each other x 5 reps

    COM:

    Nolan Ryans x 10 IC B sides
    Table top bridges x 10 IC B sides
    Wife Pleasers x 10 IC
    Flutter x 10 IC, Dolly x 10 IC, hold 6″ x 40 counts

    COT: prayers, Sea Bass is Q next tuesday; EiEi is in the 40 club and is in the market for a red Mazda Miata. He is also Q for saturday, show up 15-20 min early to get a quick run in prepping for the tough mudder this spring.

  • DS Awareness Workout

    Four (and a half) Rock City die-hards posted at Pontiff this am to better our bodies and minds.  Light showing….rumor had it some of the regulars opted for the pillow fight at the Skinny.  Rudy wanted to get some miles in for the Jazz half so he beat the PAX out there and was on lap two when we arrived.  T-claps for the dedication and for meeting us at the COT.  YHC’s plan for the am included accommodations for those that opted to bring rucks, which wound up being JV and Amnesty.  After the disclaimer, we were off to the usual warmup area for:

    SSH IC x21

    Windmills IC x21

    Arm Circles IC X21 (7 forward, 7 backward, 7 chinook)

    Crab Cakes IC x21

    Re-position against the fence to hold a people’s chair position for a few minutes while YHC filled the PAX in on the significance of the 21 count warmup.  You see, October is Down Syndrome Awareness Month which happens to be near and dear to YHC since my son, Brady, was born with DS.  YHC proceeded to inform the PAX about the specifics of Trisomy 21 (aka Down Syndrome) and how it impacts individuals born with the genetic disorder.  (The complete rundown is at the bottom of this backblast)

    Meandered to the pull up bars to pair up for 21 pull ups each, with partner assist if needed.  Some split it up in two quick rounds.  After cranking these out, head to the track for a metabolic circuit that was the suggested workout in the Go-ruck training schedule some guys have been following.  Here’s how it went:

    Got heart rate up with Burpees x21 OYO

    Four laps on the track, stopping at each 100 Meter interval for:

    Merkins x21, Lunges x21, Bench Dips x21, Squats x21

    For those from Arkansas, that’s 1 mile of running and 84 of each exercise.  T-claps to the ruckers for the very brisk, mosey-like ruck and making all four laps.  You guys looked whipped.

    Just enough time to hit the pull up bars for 21 more reps w/assist if needed.  T-claps to those who kept their ruck on.  Mosey back to the flag.

    COT included announcements about the upcoming races along with prayer intentions for those in Haiti, flood victims, Mason, Brady, and others.  YHC informed the PAX that he recently learned (thanks to Google) that St. Robert Bellarmine is The Patron Saint of Individuals with Down Syndrome.  YHC read off The Prayer for DS (abbreviated version):
    O Holy St. Robert Bellarmine, we pray for your loving intercession for the needs of those with Down syndrome.May you be at the side of every mother with child, that she will have the faith to overcome worldly thoughts and fears that could distract her from recognizing the precious gift of life growing within her.May you be at the side of the parents, families, friends, teachers, and caregivers that they will have the grace to know the Lord’s merciful hand is guiding them through life’s joys and struggles. May they place their hope and complete trust in Jesus.

    Thanks for letting me lead and convey Down Syndrome awareness in the community.

    Tool

     

    P.S. – The DSAGNO Buddy Walk is this Saturday for 11am at Zephyr Stadium.  Family friendly, lots of good food, live musics, and more.  http://dsagno.org/feature/buddywalk2016/

    P.P.S. – This is the quick rundown of what YHC read during the People’s Chair:

    October is Down Syndrome Awareness Month.  It gives a chance to not only spread awareness, but celebrate people with Down syndrome and make the community aware of their abilities and accomplishments.  “It’s not about celebrating disabilities, it’s about celebrating abilities.” 

     What are trisomies?

    If a child is born with three #21 chromosomes, rather than the usual pair, then the child would be said to have “trisomy 21.” Trisomy 21 is also known as Down syndrome

    What is Down syndrome?

    Down syndrome is a genetic disorder that involves birth defects, intellectual disabilities, and characteristic facial features. It often involves heart defects, visual and hearing impairments, and other health problems. The severity of all of these problems varies greatly among affected individuals. Down syndrome is one of the most common genetic birth defects, affecting approximately one in about 800 babies. In this country, around 250,000 individuals have Down syndrome. Life expectancy among adults with Down syndrome is about 60 years, though average lifespan varies.

    There is no cure for Down syndrome. Doctors are not certain how to prevent the chromosomal error that causes Down syndrome. To date, there is no reason to believe that a parent could have done anything to cause or prevent the birth of a baby with Down syndrome.

  • Glum

    I’m glad I was Q today because I would have almost certainly fartsacked this morning and would have been none better for it.  In a age ignoring move I packed a parent’s group kickball tourney (lost in the finals) and a Jason Isbell concert all into my Sunday which had me both mentally and physically beat.  86 joined me at the concert and was committed to posting so even extra incentive for being there and ready to lead- or at least be the guy that dictates and does the counting.  After a disclaimer along these same lines YHC and 13 other brave souls were off.

    The Thang:

    Mosey onto the golf course for a little warm up under the stars.  It is really straight up nighttime at 530 in the morning these days and the open space of the golf course, fog over the ponds, and starry night made for picturesque gloom.

    • SSH x 25
    • Smurf Jack x 25
    • Plank Jack x 25
    • Arm circles x 20 forward and then x 20 backward

    Mosey back to the track for our first bit of running, Indian style, to the pull up bars.  A noted weakness of YHC I wanted to start off with pull ups. We paired off and set a goal of 10 pull ups with assistance if needed.  Nice job to my partner Bartman for doing your 10 unassisted and then gamely assisting all 10 of mine!  The rest of the pax did sets of squats while not on the pull up bars.

    Indian run for a quarter mile to some soft grass for some Mary.  On the way Seaman pointed out an owl hooting in the trees above and Bartman and others saw a shooting star just to keep the nocturnal theme in mind.

    • Russian twists x 20
    • Wife pleasers x 20
    • Super Man x 4 sets of 15s
    • LBC x 25

    POW run (arms over your heads) to the benches.  I think we may have looked spooky to the oncoming joggers or maybe just really ridiculous but either way it’s painful way to run. At the benches:

    • Right leg step ups x 20
    • Decline merkins x 20
    • Left leg step ups x 20

    Indian Run once again for a quarter mile to a clearing. Time was running thin so we stepped up the pace.

    • Progressive circle of merkins holding plank in between sets.  Completed 7 sets.

    Indian run until we lost a six and did a bit of plank.  Once regrouped we did a jog/sprint at alternating intervals at your own pace back to the flag.

    Count off, nameorama, and announcements.  Jazz 1/2 marathon is this weekend which includes time on our well known running path used today.  Best of luck to all those who do the race on Saturday.  Ball of Man for some prayer in which YHC thanked the Lord for our fellowship and accountability as well as prayed for guidance in helping us to be leaders yet servants (at least that is what I was trying to say!)  Have a great week.