The Goal is 4 rounds we fell short we.
We will be back
The goals is to complete a 5k plus 1,000 reps in under a hour
adding a video that has all the details on rounds and Reps.
Next time planing on swapping Bur-pee Broad Jumps for walking lunges
Have a great week. Go Get Some…
That was the welcome Shooter gave upon seeing EiEi in the gloom this morning, before Ei turned to me and said, “There’s the title of your backblast.”
And so it is. It was a welcome sight to have Ei back, especially knowing that the elder Wacker would be showing for his first beatdown this morning and that YHC is particularly bad with nicknames. And when Splice brought in another FNG, and Garfield rolled in with an additional THREE FNG’s, I knew it was just meant to be. With all these new faces, YHC had no trouble remembering to give the disclaimer.
Warm-Up: Seal Jacks, Windmills, Good Mornings, SSH, IW’s, High Knees, Peter Parkers, all 20x IC. Finished with 20 Merkins, OYO.
Mosey a bit eastward, and lined up along the sea wall for:
Sprint to the road, lunge walk back to the sea wall. 3x. Then some leg business: Calf Raises, Squat Jumps, Left and Right Leg Bulgarian Splits, and Monkey Humpers all 20x IC (or somewhere near that). Another pair of sprints / lunges, then rinse and repeat with the legs.
Mosey eastward again, stopping in a grassy patch for a COP:
ATM’s: Shoulder Taps, 10 Slow Merkins, 10 Fast Merkins, repeat. Head to the sea wall for some Knee-Ups (formerly incorrectly called ‘step-ups’ by YHC), right and left 10x IC. Back to the circle for ATM’s, Round 2. And then once more back to the sea wall, this time for Freak Nasties, 15x IC.
Mosey onward, finally reaching the playground for a partner routine. P1 hits all the three padded areas for designated exercises (20x LBCs, 20x Peter Parkers, 20x Plank Jacks) before returning to relieve P2, who’s been doing burpees for the duration. Flapjack. That’s Round 1. Round 2 was much the same, replacing burpees with sit-ups. Rainbow Unicorn was particularly impressive here – he was so fast it was just a blur of neon colors, and he and Tanked Up proved an unbeatable duo.
Final COP on this fine morning was a round of Jack Webbs, finishing at 10 merkins to 40 air presses.
Indian Run back to the flag for a short but sweet Mary (20x IC Crunchy Frogs and Freddie Mercs), before calling time. Countdown, nameorama and naming of the FNGs, prayer, and coffee-time. T-Claps to all the FNG’s who pushed through, and as always, thanks for letting me lead guys. It’s an honor.
We all are guilty of over eating this time of year, given the cold and need to stay warm, we had a good bit of Cardio to avoid the normal Burpees and bear crawling for this Mothership. Pax all showed on time with not 1 but 2 shovel flags and off we go to the museum area for most of the workout.
Warm up
(25) Imperial Walkers
(21) Abe Vigola/Windmills
(12) Forward Arm Circles
(21) Peter Parkers
(12) backward Arm Circles
The Numbers How a subliminal pattern of 2112…..
Great lead in to first group exercise, a Red Barchetta: (or modified per F3 definition)
Off to field across from Museum
Every tree we run to, multiply by 10 to get the reps, then reduce each tree by 2 for next location and last rotation by 1. PAX reassembles upon each run. Rush’s music was never simple nor liked by all….
Here is what you get:
Run to 8th tree 80 SSH
Run to 6th tree 60 Mountain Climbers
Run to 4th tree 40 LBCs
Run to 2nd tree 20 merkins
Run to 1st tree and 10 Burpees (bear crawl in cold ground for this and only this now)
Back across the Street for a traditional Dora 123 with a run around the Museam as a timer, and then flap jack with Partners.
300 Squats (while Mathlete critiqued all our forms)
200 LBCs
100 Merkins
And apparently, this exercise is not named after the cartoon but a woman in F3 Community as I found out today at coffee.
Thereafter over to fountain for some dips and derkins
12 Dips
12 Derkins
10 Dips
10 Derkins
After repeated requests for Box Jumps, given my history with Mothership Q and injuries at the fountain, yes we did (5) reps with no injury, the curse is gone.
Then off to an Indian run with majority of Pax. Originally planned as a suicide run but again, burps were not the thing today.
Back Peristyle for some Mary:
Tribute to Late Malcolm Young and discussion on ACDC, Stay in plank for duration of song, Merkin everytime Thunderstruck is sung.
(15) Hello Dollys also accompanied by a soundtrack closer to home
(20) Flutter kicks
(10) merkins and that is it
Back to flag for Mame-a rama, announcements, Intentions, and naming a new FNG. Welcome Rolaids! Hope to see you back.
Remember the destrahan obstacle course next Saturday, no mothership in City Park, maps handed out by Mathlete.
Thanks for the opportunity to lead.
Bongo
YHC was angry. Very angry. The season had been promising (despite that one point loss to the Bulldogs way back when). But then, as is all to common over the last 10 years, The Irish ran into a buzzsaw and got demolished. YHC has seen this same scenario play out way too many times. So PAX were going to feel his wrath.
After a pre-thank run with Cowbell, YHC donned his Irish gear and greeted the 16 PAX with a disclaimer (poorly given, as usual) and we moseyed to the Great Lawn.
COP #1: 2017 Football Season
Yes, grumbling PAX (Fracsac in particular) noted that this sounded like a football score. And indeed it was. 41-8 Miami on Saturday the 11th. At this point, YHC announced his intentions of taking out his anger on the PAX. And the PAX wondered why they had to bear that wrath? Rocky Top wondered why we weren’t talking about Tennessee football failures? The answer to both questions is the same: because Rudy is the Q.
COP #2: 2016 Football Season
Mosey to a corner of the great lawn to commemorate the 4-8 Irish Powerhouse. At each of the 4 corners (corresponding to our lowly 4 wins), do 8 8-count-body-builders (celebrating the 8 losses, to powerhouses such as Duke and Navy)
Mosey to the lawn in front of the museum
COP #3: 2015 Football Season
Ends with a 44-28 beating by OSU in the Fiesta Bowl.
COP #4: 2014 Football Season
First, celebrate our 31-27 loss to Jameis Winston and the Seminoles with a Crab Walk to the first Lightpole.
Then we introduce the Route 55 to recall the 55-31 loss to Arizona State
Mosey to the Fountain and Plank for the 6
COP #5: 2013 Football Season
Boomer Sooner rolls into South Bend and administers a beatdown, 35-21
Mosey to the Baby Foundry
COP #6: 2012 Football Season
Alabama rolls the Irish, 42-14. Coach Kelly describes how the Irish were totally Outmuscled. So we will work on our muscles. Partner up, 8 stations.
Mosey to the Tool Wall
COP #7: 2006 Football Season
Jamarcus Russell earns his future millions by administering a 27-point route of the Irish in the Sugar Bowl (41-14).
Back to the Great Lawn
COP #8: 2007 Football Season
ND gains a total of 90 yards and 4 First Downs in a 38-3 drubbing by the USC Trojans. We celebrate by 90 yard sprints, one for each first down.
COP #9: 2013 Music City Bowl
Not all is lost, though! We remember Kyle Brindza’s game winner as time expires to lead the Irish to a 31-28 victory over LSU.
Back to the Flag!
Circle up for count-off, Name-o-rama, Announcements and Intentions. Upcoming events:
Those of us who never served in the military really don’t have a clue of the sacrifices and commitments made by those who are serving or have served in the military. But that doesn’t mean we can’t all honor, respect and pay tribute to our servicemen and servicewomen. On this Veteran’s Day, Eleven Eleven, remember them in the littlest of things, even just reps of eleven. So after a more fulsome disclaimer by YHC than usual, it’s off for The Thang.
On a mosey to the Museum, a quick change for a round of 11 burpees OYO (Burpees #1), then continue the mosey to the front of the Museum for Burpees #2.
Warm-Up:
Burpees #3. Then a short mosey to the Lichtenstein Fountain for a quick Circle of Pain:
Burpees #4. Mosey around to the side of the Museum, where the PAX split into thirds (plus or minus). The first group did a Stairway to Heaven (1 merkin on first step, 2 on second, all the way to 11 on the eleventh for 66 merkins), while the second group waited patiently in people’s chairs and the third group did LBCs. Rotate around for everyone to enjoy the DownPainment. Then, to no surprise, Burpees #5.
Mosey to the Foundry Annex (between Roosevelt Mall and the Botanical Garden) for Burpees #6 while waiting for the Six. Then split up into pairs for a rotation through pull-ups, incline merkins, dips, inverted rows, more pull ups (or leg ups), step ups, bar hops, and for the count 11 box jumps. Then, Burpees #7 before moseying to the baseball diamond.
The PAX divided into four groups for a rotation through Al Gores at first base, 22 flying stars (exploding jumps with arms and legs up into the air) at second base, 22 LBCs at third base and 22 jump squats at home base. Then, meet up around second base for Burpees #8.
Mosey to Tool’s Wall for some calf and quad toning:
Burpees #9, then mosey to the Great Lawn for Burpees #10, where Tool joined the PAX after his Saturday marathon training session. Then a quick Circle of Mary (with no breaks between reps):
Burpees #11 and then, because YHC miscounted, a mosey to the opposite corner of the Great Lawn for Burpees #12. YHC was aiming for 121 burpees (that would have been half of the number of years of the United States Marines, founded November 10 1775), but the PAX ended up with 132 (or so) burpees… a little party never hurt nobody, ba-dum-Dum.
Return to the two Destrahan flags for a minute or so (per Rudy) of plank.
Then Countoff, Name-o-Rama, Announcements (sign up for Qs!) and a COT. Thanks for letting YHC lead today’s PAX to honor all our military. JV
10:30 Friday night, word arrives that Milkman won’t be able to make his scheduled Mothership Q. Get well soon, Milkman. We will miss your rigorous cadence calls!
But we’ll make do as best we can.
Gloomiest morning of the year. Fog. Dark. Perfect weather for a workout. 14 PAX (including 1 FNG from Baton Rouge) gathered around the Troubled Waters Flag (thanks Kim Chi!) and embarked on a rotating Q workout.
Rudy: Mosey to the lawn in front of the museum for a little Menagerie work
FracSac: Grabs the Q, leads us on a round-a-bout mosey covering about 25 yards.
In a surprise move, no more burpee broad jump! Instead Partner Up
Kim Chi: Takes us to the Museum Stairs for Stairway to Heaven
Heisenberg: Moseys us another 25 yards to the Fountain
Jingle Vader: Bringing us home. YHC looks at watch and sees there are 20 mins left. YHC is appropriately worried about JV deciding to finish with “20 mins of Mary”.
First: Mosey to the Sculpture Wall.
Then Mosey to the Great Lawn for 17 minutes of Mary
7:28. JV calls for a 1 min plank. Rudy sensing an opening ventures to be timer. Plank for “1 minute” (which mysteriously turns to 2 minutes bringing us to 7:30).
JV calls for 15 burpees in the final minute, thinking he has 1 minute left. PAX stage an open revolt and refuse, instead return to the TWSF.
Finish with Countoff (14 PAX strong), Name-o-rama (welcome aboard, Banjo – named thus after describing his interest in classical guitar). Close with a prayer, then off to Morning Call to watch Coxswain once again polish off 2 hot dogs over coffee.
Be Well, Milkman. Look forward to your return soon!
YHC arrived at the AO a few minutes early. Was YHC the first to arrive today? Wait, who are the others huddled in their vehicles? Is it cold? No, not yet, but Winter is Coming. And who are the guys putting make up on? Since that is a question YHC doesn’t want to know the answer to, how about an easier one. Where are all the Shovel Flags? Speaking of Shovel Flags, where are all the Backblasts that document where the Shovel Flags were placed? Speaking of backblasts, time to get back to the task at hand…..
0630, so time for the disclaimer……and then…mosey to the great lawn for:
Warmup
SSH IC x 31
Merkin Merkins IC x 10
Since some seemed to think this morning was cold, not JV or Rudy, as they wore their sleeveless F3 shirts, YHC needed to get the Pax heated up. Lucky for the Pax, YHC had just the thing:
Blackjack on the Great Lawn (count always equals 21)
1 merkin one side, run across and do 20 LBC’s on the other side, run back across.
2 merkin one side, run across and do 19 LBC’s on the other side, run back across.
…
…
20 merkins one side, run across and do 1 LBC on the other side, run back across.
Mosey to the Peristyle
Flutter Kicks IC x 20
Dolly IC x 20
Rosalita IC x 20
On the brick walkway outside the Peristyle:
Bear crawl from bench one to bench three
Copperhead Squats IC x 20
Bear Crawl from bench three to bench six
Jumps Squats OYO x 20
Back to the Great Lawn for BLIMPS at the corners OYO, mosey between exercises
Burpees x 10
Lunges x 15 each leg
Imperial walkers x 20
Merkins x 25
Plank Jacks x 30
Squats x 35
Mosey to the NOMA Fountain
LL Step Ups IC x 10
Derkins Derkins IC x 10
RL Step UPs IC x 10
Mosey to the grass near the fountain
Catalina Wine Mixers x 10
Mosey back to the VSF.
One minute Left, so plank.
COT
Count off, Nam-o-rama, announcements, intentions, and closed out with BOM and a prayer.
Capped it all off with coffeteria and some great F2.
Winter may be coming, but F3 will keep you warm. Come on out and join your brothers. Better yet, sign up to Q and lead your brothers.
ISI Challenge Participants: Add 285 Merkins (295 if you count the Burpees) and 5.79 km to your total.
SYITG
Three years ago 15 men launched F3 New Orleans – you can read about that first workout here. Yesterday 68 men showed up in force to celebrate that date. Yankee lost his voice yelling at his Dad’s softball team, so YHC was charged with the disclaimer. It was sloppy. Then off to the great lawn
Warm-up
Yankee led the warm-up. Many pax noticed how similar it was to the warm-up he led Friday. #Preparation.
SSH x 25 IC; Imperial Walkers x 25 IC; Mountain Climbers x 25 IC; Hillbillys x 25 IC; Dying Cockroach x 25 IC
You Against You
Tabata is a you against you. It works when you go 20 seconds as hard as you can. It’s a microcosm of F3. It works best when you are pushing to get the most out of yourself. We went with two rounds of Burpees, Merkins, Squats, and WWII Sit-ups.
Pushing Yourself For Others
F3 teaches you to push yourself. There are certain times during a workout where you are pushing yourself for the other men you are working out with. In the big picture, you are pushing yourself to get better for your family and community. This was a partner workout. Pax 1 ran a sprint across the great lawn (150 yards) while Pax 2 held Al Gore. We flapjacked and repeated for a total of 3 sets. Then we did the same thing with Mission Impossible.
Trip Down Memory Lane
We moseyed to the museum for some Red Hot Chili Pepper – introduced by Chong-Li at the first NOLA workout. The group was two big for the fountain so we split in two. One group did the Red Hot Chili Pepper with YHC while the other did core work with Yankee. Then we flapjacked.
Red Hot Chili Pepper: 16 Left Leg Bulgarian Split Leg Squats, 8 Decline Merkins, 16 Right Leg Bulgarian Split Leg Squats, 8 Incline Merkins; 12 LLBSLS, 6 Derkins, 12 RLBSLS, 6 Irkins; 8 LLBSLS, 4 Derkins, 8 RLBSLS, 4 Irkins; 4 LLBSLS, 2 Derkins, 4 RLBSLS, 2 Irkins
Core Work: Fire Hydrant x 20 IC; Parker Peter x 20 IC; Crunchy Frog x 10 IC; Peter Parker x 25 IC; Plank Walk x 20 IC
Burpees for Linus
We moseyed back to the great lawn and threw in 20 burpees at the buzzer.
COT
We wrapped it up with our longest name-rama ever as we welcomed 5 FNGS. Welcome Chowdah, Spike, Wipe-out, Apples. Then Ocho took us out with a very well spoken prayer.
Moleskin
YHC wanted to do another round of Ultimate Frisbee, but the only problem is that YHC doesn’t have a frisbee… but you can always count on the Pax to pull you through. Thirteen Pax at the start, Sixteen Pax at the end…Tclaps to Two Yutes for the Frisbee; and Tclaps to the three FNGs that posted! Otherwise, we would have been doing less fun things. The DISCLAIMER was given and we were off.
The Thang
Mosey over to the Festival Grounds while the Pax split up into two teams, Uptown vs The World….then each team to a separate end zone for some Ultimate Frisbee. Rules are simple:
We played two (25 min) halves.
The World won by a landslide….But both teams won by still doing a bunch of burpees and never thinking about it. Your mindset has everything to do with it!
Mosey back to the flag, with some random stops along the way to get some time with Mary. Ended with the COT, which included the Countoff, Nameorama, Shoutouts and a Prayer. Thanks for letting me lead.
-Shorty
The Thang
Mosey over to the great lawn. Did some warmup stuff.
Mosey to the end of the Great Lawn, and partner up.
Animal Hunting:
Pax 1: Perform Animal movement until Pax 2 catches you.
Pax 2: Perform Exercise at the start, then catch Pax 1.
Round 1: Bear Crawl / 20x Merkins
Round 2: Frog Hops / 30x Squats
Round 3: Duck Walks / 12x Burpees
JV gave us an eleven count (see, YHC can remember things), and that’s what we will do. Mosey over to some benches.
Elevens
Pax does Dips on the far side, and Derkins on the starting side. Start with 10 x Dips, 1 x Derkin….decrease Dips / increase Derkins by 1 until the reps flapjack.
Nice job men. I believe some guys got extra credit.
Mosey to the middle of the Great Lawn. Spent some time with Mary I believe.
Enough time with Mary…Mosey to the side of the Great Lawn.
Gassers:
Sprint over, back, then finish thru the other side…for time. If time is not hit, 20x Burpees OYO:
Gasser 1) Test Gasser…wanted to gauge the time to complete with the Pax (1:58) [min:sec]
Gasser 2) The real Test Gasser (1:40)….Pax beat the time by 18 seconds….nothing like having a fire burning under you.
Gasser 3,4,5) All beat the time (1:40) by 10 – 15 seconds.
Done. Mosey back to the flag. Ended with the COT, which included the Countoff, Nameorama, and Prayer.
Thanks for letting me lead.
-Shorty
