F3 New Orleans

Tag: Grundy

  • Bleeping Walls of Jericho, VQ – from Ballz Deep

    As the light dappled across lake Ponchartrain, it was clear in @Chewy’s eyes he regretted posting. In fact, on this day, @Ballz Deep’s VQ, I think he regretted EH’ing me 9ish months ago.

    Arm circlesx10forward/x10backward, hillbilly walkersx10, ass grabbersx10 (thanks @Jose 10K I need to practice that Exicon!), windmillsx10, and side straddle hopsx25 for the warmup. I empathize with @Brexit, as English is his second language, in learning cadence. That stuff is hard!!

    Mosey’d to The Shaft, where accelerated fitness awaited us.

    Main Workout: Shuttle Run “bleep test” and Wall of Jericho.

    Shuttle Run level + Wall of Jericho had to equal 12. i.e. – level 5 shuttle run finish, leaves you with 7 rounds of the Wall of Jericho workout. Wall of Jericho (7 exercises of 7 reps +1 lap around cones and The Shaft) were Plank Jacks, SMKs (2 is 1), Burpees, Air Squats, Mountain Climbers (2 is 1), American Twists (2 is 1), and Flutter Kicks (2 is 1).
    A round of 7s (mtn climbers and flutter kicks) plus Indian Run and a plank-0-rama closed us out.

    Chance, Buttsplice’s nephew, joined us! FNG named WetSocks, for his astounding ability to run from the Shaft to Homebase in a pair of socks.

    P.S – I believe I’m forgetting the 16th PAX. I’m sorry. Reply if you remember, and I’ll edit/add you.

    SYITG!

  • Election Interference – from Steve

    Well, the day has finally come. Would Tank make it through this final stretch without having an aneurysm or a heart attack? Quinnipiac polls had it at 50-50 odds. But of course we all knew that if the 100 miler or the Beast or the 2 Murphs a day couldn’t kill him, this election was also unlikely to.

    But not everything went smoothly yesterday – over at Granny’s we had some election interference with an unregistered voter named “Excitebike” attempting to cast a vote outside his district (and state!). Apparently, Excitebike (who could provide no proper identification), is in the process of Northshore naturalization and, after a pending move from Katy, TX within the next year, we will be seeing a lot more of him. So of course Granny welcomed him with open arms and we took off for the polling booths scattered down Girod Street towards the lake.

    Add an exercise at each intersection for two short ladders:

    R – Ranger Merkins x10
    E – E2K x20 (2:1)
    P – Peter Parkers x30

    D – Donkey Kicks x10
    E – E2K x20 (2:1)
    M – Merkins x30

    Once at the lake we did some sea wall business (Bulgarians, Freaks, Step Downs, etc.) and then over to Rips for some stair business (climb the stairs 4x skipping steps, calf raises), until finally it was time to head back for our last ladder:

    I – Iron Mikes x10 (2:1)
    N – Never Cross Dolly x20
    D – Derkin x30

    The remaining 3 intersections were simply stops for merkins cuz… well, ‘Merica.

    Back at the flag, we made sure there were no chads left hanging, as we closed it out with a quick Mary and COT. Russo took us out with prayers for healing our country and especially prayers for Jose and his family as they deal with the loss of Katie’s mom.

    Welcome Excotebike, looking forward to more posts with you, brother. As always, appreciate the opportunity to lead and to get better out there with you gentlemen.

  • Great Scott!!! – from Jose10k

    10/26/1955
    Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
    Which is why I am curious, how has JV not seen this classic? Netflix homework brother.

    Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News

    Jog to Noah’s Arc: Modified Dora (Great Scott)

    Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees

    Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
    1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.

    Phase 3: 1955 – “Skateboard Escape”
    This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.

    1. Bear Crawls – ½ way up, jog the rest of the way
    Imagine you’re dodging around obstacles.
    2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
    3. Walking Lunges – up the arc and back to strengthen your legs to escape Biff

    Phase 4: Enchantment Under the Sea dance-
    Johnny B Goode- SSH to the whole song of Johnny Be Good

    Phase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • WE ARE F3 – AROO AROO AROO!!! – from Bushwacker

    This fall, some of the PAX of the Northshore will be CSAUPing at the Spartan Beast obstacle race near Dallas. There is a palpably intense excitement in the air and this beatdown was designed to make sure all in attendance felt it. YHC, along with some some kind and committed brothers, arrived at 5:15 to begin setting up. We just beat the pre-thangers back to the flag in time to get things started promptly.

    WARMORAMA

    Warm up consisted of briefly attended tabata, and a garbled pronouncement of rules, regulations, and “the way things aughta go”, which, thanks to Jose’s requisite comments and interjections of others, were immediately and throughout the course disregarded, slightly adopted, and outright ignored. But a great challenge was mostly bested and a fun time was had by all teams of 2 who attempted.

    1. Tire Shuttle – step in each of 6 tires while running through (QIC tripped and fell so never assume anything is TOO easy!)
    2.Sandbag StepUp – holding 50lb sandbag, 10 Step Ups on sea wall (MAY have forgotten to mention the step up part)
    3. Bucket Carry – 5gallon bucket filled with sand carried out and back
    4. Sledge Hammer Slam – 15 wacks on the tire with a 10lb maul
    5. Tire Toss – 2 tires tossed individually out and back
    6. Sled Drag – 2 45lb plates on a minil sled pulled out and back
    7. Battlerope – 3″ battlerope slung up and down for 15 reps
    8. Rope Climb w/ Cowbell (not the short crunchy-frogging runner) – climb rope appx 12′ and tap the bell. As indicated prior to start, if a PAX was unwilling or unable to complete an obstacle, they were to complete 10 Burpees and move on. However, the rare and awesome challenge that a rope hanging from a tree posed caused a bit of a pile up by the time QIC and partner Shooter arrived. Immediately Shooter was pulled in by the tractor beam as well
    9. Dummy Drag – appx 150lb hose dummy dragged out and back
    10. Tire Pull – giant tire with long rope attached, pulled length of rope
    11. Spear Throw – in addition to the Rope Climb, Farmer’s carry, Sand Bag, flags and cones our own Zoolander (aka Chaka Zulu)supplied his new favorite toy to be thrown at and stuck into a foam target strapped to a tree. However, our honorary FNG, Al Gore, let us know with great protest that we were committing arbocide and proceded to take picture of the crime scene, and tear down the foam target for good measure.
    12. Farmers Carry – set of appx 30lb logs with handles carried out and back
    13. Tire Flip – giant tire flipped end over end out and back
    14. Sawhorse Hurdles – 4 8′ sawhorses spaced 6′ apart hurdled over

    Strong Work, great fun, fantastic teamwork!

    COT

    Count, Name, Grappler demurred praying us out in lieu of Rev Russo.
    Just a small taste of thing to come in October, gentlemen. Thank you for allowing me to lead you in tackling this Fire/Spartan obstacle course

    Post Script: Many thanks to the many hands who made light work of picking up the coupons!

  • Spartan Murph – from Zoolander

    A random shout out from Zoolander for an evening Murph , with Spartan related coupons, gathered the likes of Bushwacker, Bird, Jose 10K, and Baby Yoda to the Marsh for some extracurricular activities on this wet Sunday.

    YHC showed up early after dropping Yoda off at OLL for his Eagle scoutmaster’s conference, and starting unloading a bevy of intensification items to be sprinkled into the workout. A lone basketball player was on the court and, after being approached by some weirdo with a couple of logs with handles and a huge tire, was 100% in for some F3-style pain!

    Grundy was the next to show. After a quick introduction to our new addition, he was off early. You see, he was going to be a little slow…because he had a 30lb ruck sack on!

    Next to appear was Jose, always an exuberant advocate of La cosa nostra F3, he started preaching to the already converted upon meeting Devon Marques (Mr. Right Place at the Right Time).

    Bird and Zoo rolled up having finished a 2 mile pre thang, and we got down to brass Tax.

    THANG

    1 mile run from Livingston to the Lakefront and back, then beginning 20 sets, as a group, of 5 Pull ups (varied grips called out by Zoo throughout), 10 Merkins ( some using the logs for deep reps), and 15 Squats (some using the logs as weights or for Squat Thrusters). Random lagniappe as desired was a rope climb set up by the swing sets, Tire Flip (or carry if you’re Grundy aka Tank Jr), and Lunge Walks with the logs.

    Baby Yoda walked up and jumped right in around round 4 or 5 and started Sweating with the Oldies! Devon was really giving it hell for an unexpected event of such retarded proportions, and thrilled to be just where he needed to be… and then proceeded to splash merlot! But that didn’t keep the young buck down, as we finished up round 20 and prepared for an extended final mile, looping back down Marigny. Now, as the PAX was departing on our closing mosey, Devon planted his phone in a front yard on Lamarque so as to avoid losing it on the run. Upon our return, well, he lost it! The PAX gathered to assist him in his search, and Baby Yoda who can find anything from lost phones to lost trails turned up the prize.

    COT

    Count/Name special intentions for Devon’s quest of self-improvement, Jose prayed us out. Welcome ET (phone home)! Thanks to Zoolander (Chaka Zulu)for pulling this together. SYITG

  • THIS IS SPARTA!!! – from Zoolander

    Steve and Shooter are right, we need to be able to insert a GIF into backblasts. Y’all had the same image in your mind when you read the title, be honest. Welcome to a Spartan Murph!
    A regular murph intensified with obstacles. 100 pullups, 200 merkins, 300 squats. The obstacles: rope climb, two logs used for squats or squat thrusters, and a tire flip station. Once you finished your 5,10,15, you got your choice of which “extra” equipment you wanted. As always, Grundy went full on beast mode doing the entire thing with a 30 pound pack. At one point, he picked up the tire and carried it around like a child. Bird, as always, intensified. Using the dip bars to do his deep merkins. Zoolander called out various grips and types of pull ups. The group even added an extra half mile at the end. We had a FNG, Devon, who kept repeating over and over again: “Yall are crazy”. He even splashed a little merlot in there.
    COT, Jose prayed us out, and we named the FNG. We were thinking Merlot, Pignot…but once he lost his phone(the youthful eyes of Baby Yoda found it) we decided to call him E.T. Hopefully he’ll post tomorrow. Thank everyone for posting or if you’re just reading this backblast. SYITG

  • Inaugural Lakefront Rugby Sevens – from Brexit

    12 HIMs graciously posted for my Virgin-Q in full knowledge that it would likely be an absolute shambles. I had to do something British-themed for my first ever Q so, with it being the day of the London Sevens which is an annual rugby sevens tournament, I decided to do a Rugby Sevens inspired workout. You may not know it, but the US is part of the World Rugby Sevens and they’re sometimes pretty good at it (although sitting at 9th in the standings right now). Sevens is a much more simplified version of rugby, which is probably why the US is better at it than normal rugby, played with seven players instead of the full 15. Thought that by focusing on sevens it could be a good intro to the game.

    Warmup:
    Side straddle hops, arm circles, grass grabbers, toe touches, imperial walkers, peter parkers, merkins (only messed up the cadence once)

    Got into pairs and moseyed to the shaft passing the rugby ball between each other. The Rugby ball can only go backwards so each player had to sprint ahead to pass the ball backwards to his teammate. You could not move if you didn’t have the ball. Any dropped passes meant 5 burpees which is the number of points you get for a touchdown in rugby, aka, a try.

    7 burpees on our own at the gazebo after regrouping. Continued the passing drill to the shaft with the addition that the person without the ball had to do a single burpee while the person with the ball moved ahead of him. It appeared that I had over-estimated the hand-eye coordination of the group (to be fair, some of the pairs were geared up more than others…only so many rugby balls in circulation here so some were forced to use toy footballs that got completely taken with the wind with each pass…) and so was running a little behind schedule but we made up for this for a quicker than expected Sevens (staying on theme) – derkins and sister Mary Catherines. Bear crawl one way, run back.

    Moseyed to the rugby pitch, no passing this time.

    Get into teams and then did a passing along the line drill. A dropped pass was 7 burpees for the team (this was changed to 5 burpees for the team that YHC joined in with). The other team did merkins/squat jumps in the meantime (merkins on way up, squat jumps on way back).

    YHC gave his best attempt at explaining the rules of touch rugby in about 3 minutes and then game-on – 15 min (7 min halves).

    Skins v Shirts with Shirts kicking us off. Good formation to start with but it seemed like some of the players got confused with the fact that you are actually allowed to run forwards, you only have to pass it backwards…not too much territory made in the opening play. The Skins got the first try after a good line break (apologies, can’t remember which HIM scored first as I left it a week before I wrote this), but the Shirts re-grouped and came back strong to score two tries in quick succession. After a high-risk move to intercept the ball by the Skins didn’t pay off (if you don’t catch an interception and fumble it, it means a possession turnover), the Shirts were in a commanding position. In the closing minutes of the game, the Skins had their backs against the wall in defense but held firm to win a turnover deep in their own territory. From this position, Zoolander scored a highly controversial try to level the game in the final seconds. The try was awarded against a fierce appeal from the Shirts about a forward pass…this decision was in no way affected by the fact that the impartial ref had jumped into the game a few minutes beforehand and had started playing on the side of the Skins.
    Throughout the game, there was some obvious flouting of the offside rule and a little bit of confusion on the number of touches before a turnover, which wasn’t helped by a very forgetful ref, however we had some great runners of the ball on both sides and, all in all, was very impressed with the ability of the HIMs to pick up the concept of the game very quickly. Obviously a testament to the Q. It was great way to get some good cardio in while having some fun. Next time we’ll be introducing scrums…

    After a few reminders about time running out, we moseyed back, no passing the ball. No time for any core.

    Announcements – Spartan Beast, T-shirt ordering and Bogue Chitto trail run on June 15.

    COT – Russo closed us out with a special prayer for Grundy and his soon-to-be new addition to his family.

  • Til the Medicine Takes – from Akbar

    Mid day text from Whacker alerted YHC that rain was in the forecast. Even when there is an 80% chance of rain, there is an 80% chance that it won’t rain. Last minute change to the Marsh was necessary. We finished the original workout in 30 minutes, which is the average time it takes a medicine to start working. Good thing YHC has done this before, we filled the time quite nicely – with only 1 moment of thought blockage.

    PAX : Baby Yoda, Duke of Hazard, Buttsplice, The Hammer, Jose10k, Russo, Trucoat, Brexit, Bushwhacker, Grundy, Zoolander, Steve, Akbar

    Warm Up:
    SSH, Grass Grabbers, Arm Circles, Self-love, IW, Hillbillies, Windmills

    Thang:
    Full body 4 ways: with runs and bear crawls in between. And some other stuff made up on the spot – Steve Style.

    Each set included 2 exercises, performed with 4 variations: Cobra style, regular, fast, and a 10 count hold in the middle of said exercise to finish. x10 IC each round

    Round 1: Merkins, Lunges, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 2: Stone Mountain, Freak Nasty, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 3: Pull Ups, Supermans, Bear Crawl on the court, run back.

    Intermission 1: Bear Crawl court again, sprint back.

    Intermission 2: Swerkins (Knee Tuck Merkin with feet on the swing) while partner holds Chill Cut – 3 sets

    Another set, 3 rounds of Freak Nasties and Bulgarian Split Squats x10 IC.

    Sprints on the the basketball court, high knees and run, then 11’s of Crunchy Frogs and Little Manny Crunches. There may have been other things as well.

    Mary – Flutter kicks IC for 1 minute

    Count, Name, and Zoolander prayed us out.

    Announcements
    Atlanta Beastrun in October – still taking sign ups.
    Brexit VQ / Birthday Q next Saturday
    Saturday Q sheet is full through June 22

    Thanks for the opportunity to lead –

    SYITG, Akbar