F3 New Orleans

Tag: Blue Angel

  • Loose as a Goose

    It’s always stimulating to start of the week with an F3 beatdown first thing Monday morning. So when 5:30am hit, I issued the disclaimer and we set off to mosey to the track Once at the track, we did a dynamic stretching warmup that consisted of:

    • High knees
    • Butt kicks
    • Open the gate
    • Close the gate
    • Karaoke (30 yards out, 30 yards back)

    Following the dynamic stretching, each PAX did some individual static stretching on their own to get loose. Once everyone was loose as a Goose (Top Gun Danger Zone reference), we began with some ladder / sprint combos:

    • 1) High knees through the ladder, then 50 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 50 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 50 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 50 meter sprint. Mosey back 
    • 5) Sideways in & out’s through the ladder on the other side, then 50 meter sprint. Mosey back

    We took a brief 20 count break, then we proceed to do the same thing except we did 100 meter sprints:

    • 1) High knees through the ladder, then 100 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 100 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 100 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 100 meter sprint. Mosey back
    • 5) Sideways in & out’s through the ladder on the other side, then 100 meter sprint. Mosey back

    After this, we mosey’d to the middle of the track for some mary. We circled up, and then each member of the PAX had to lead a mary exercise in cadence using a 15 count. Screw Top & Smooth (if my memory serves me correctly) harnessed their inner Double J & decided to have us do some merkins instead of a mary exercise. Fortunately, though, no penalty burpees were issued for not following directions.

    Once every member of the PAX had finished counting off their exercise, we did some line drills. There were 5 drains along the inside part of the track, so we partnered up and then sprinted back & forth to each of the 5 drains. The first set of sprints was from shortest to longest (we began with the closest drain & ended with the drain that was furthest away). The next set of sprints was from longest to shortest (we began with the last drain & ended with the drain that was closest).

    After this, we took a brief 20 count break & then we ended with a 100 meter sprint and then a mosey around the track. Back at that flag, High Rise led us in some static stretching & then we did the count-off & prayer. I forgot the name-o-rama (was operating on 2 hours of sleep that morning), so we did the name-o-rama after the prayer was over just & then called it a day. Thanks for the opportunity to lead, fellas, and my apologies for the terrible Top Gun Goose joke above!

  • Mediocrity loves comfort

    On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.

    We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included

    – SSH X 15 IC
    – Hill Billies X 15 IC
    – Self Love X 10 IC

    The Thang:

    Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.

    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Bus Driver X 15 IC
    – Flutter Kicks X 15 IC
    – Decline Merkins X 15 IC
    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Kuch and Tool assisted with some exercises I forgot the name of
    – Decline Merkins X 15 IC
    – Bus Driver X 15 IC
    – others that I can not remember

    Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.

    Next Up:
    Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.

    We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.

    –


  • Blue Angel Dropped B.O.M.B.S

    YHC has been out of the Qing game for a while trying to finish off another semester of PhD work. So when the opportunity came to Q The Foundry it was a no brainer. YHC has a habit of showing up extra early the mornings of Q to scout out the AO and make sure everything is in place for the beatdown ahead. Around 5:25, Screw Top and his band of misfits emerged from the gloom followed by a gentleman wearing a Jesuit blue shirt introducing himself with a “normal” name like John or something like that. Clearly, we had an FNG joining us this morning without the PAX member who EH’d him. (No worries, Walleye, we took care of him).

    5:30 – Disclaimer and we were off heading towards the City Park office.

    Warm-Up:

    SSH, Mountain Climbers, Hillbillies, Windmills, Arm Circles.

    The Thang

    Mosey to the Foundry. Along the way, the FNG became quite interested in each of our names. “I bet you aren’t an Auburn fan.” YHC knew then we had a genius on our hands

    B.O.M.B.S

    Partner up. As a pair complete the following as one PAX member runs to the track and back:

    Burpees X 50

    Overhand Claps X 100

    Merkins X150

    Big Boy Sit-Ups X 200

    Squats X 250

    Post-Thang

    Mosey to the beginning of the Roosevelt Mall. At the first bench complete 5 dips, 2nd bench 10 dips…carry on till you get to 40. Mosey back to the flag.

    Our FNG competed like a champion. Turns out he served in the Air Force, flys for FedEx and had a royal blue shirt. He throughly enjoyed supporting the Navy and proudly accepted the name Blue Angel.

    COT

    *Sorry for the delay in writing the backblast. As always it was a pleasure to lead this great group of men.