F3 New Orleans

Tag: Pass Interference

  • Blockheads – from TurboTax

    Seven blockheads with a combined age of over 370 years posted at The Gipper this morning. Bean and Cowbell usually lower our average age, but they both fartsacked. So we beat ourselves up without them.

    Warmup of Merkins, Seal Jacks, Peter Parkers, Side Straddle Hops, Mountain Climbers, Imperial Walkers, Shoulder Taps, Hillbillies, J Lo’s, and 10 burpees then we grabbed our blocks and headed over to the Boatyard for the main event.

    3 cones 15 yards apart.

    Partnered up and partner one carried both partners’ blocks 30 yards to the 3rd cone and back while partner two performed burpees, flap jack until the partners reach 50 total burpees.

    OH carry with 50 hand release Merkins.

    Bear block crawls with 100 Bobby Hurleys.

    Lunge/frog jumps with block around the worlds.

    Bear crawl/jogs with block figure 8s.

    And between each round we hit some agility drills and sprints with a grand finale of two all out sprints before heading back to the shovel flag.

    Great work this morning guys. Pretty good for a bunch of old dudes. Thanks for letting me lead.

  • Rainy Day – MABA & Sunday Mornings – from Hokie

    On a gray rainy day, 7 Pax gathered under the entrance to NOMA for warm-O-rama

    Thank you Abacus, Catfish, Frac, Mall Cop, Pass interference , and Triple for joining me for a short
    Warm-A-Rama / Stretch-A-Rama of
    Arm Circles Forwards – IC x 10
    Arm Circles Backwards – IC x 10.
    And Spiderman Stretches under the entrance to NOMA before our mosey to the back of NOMA for 40 minutes of EMOM doing AMRAPs

    The MABA Thang

    1. MABA – 1 min AMRAP
    2. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,
    3. Sunday Mornings – 1 min
    4. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,

    Rinse & repeat for 20 minutes

    After 20 minutes, we took a lap around NOMA and then continued for another 8 minutes before moving to the fountain in front of NOMA

    For the last 10 minutes we did
    1. Burpees
    2. Left Leg Step ups
    3. Burpees
    4. Right Leg step ups
    5. Burpees
    6. Calf raises on NOMA stairs
    7. Left leg calf raises
    8. Right leg calf raises
    9-10 Two minutes of burpees

    We ranged from 105-175 burpees

    MABA!

    Thank you

  • Nashville Grinder – from Akbar

    8 plus YHC in a warm gloom this morning, completely opposite from the first time I experienced this beatdown in Nashville 2 years ago – 17 degrees and snowing. The results were the same, we all got better today.

    Warm up: ICx 10-15 SSH, Self-Love, Imperial Walkers, High Knees, Grass Grabbers, Arm Circles (f/b)

    The Thang went like this:

    6 exercises, 10 reps each. Once completed, run to Beck N Call and back or block carry around the Gipper. Return and add 1 rep each round.

    Squat Press
    Derkins
    1 arm block Row –
    Tricep extensions
    Squrls – Squat + Curl
    Block hold leg raise

    There are advantages and disadvantages on the run or carry. Some stuck with 1 or the other, some mixed it up. Most got 6-7 rounds in, 400+ reps. We went until 6:40, returned the blocks, and it was time for 3MOM.

    Mary: IC x 10-15 Leg raises, Hello Dolly, Rosalita, LBC

    Count, Namorama, Zoolander prayed us out.

    Announcements:

    – Tanked Up has New Year’s Day Lakefront Q, 6:30am
    – Krazy Ivan, Thursday Feb 3rd, 8pm Lakefront
    – Run Cajun Run starts Feb 1
    – Franco’s Ice Man Dip and Dash. 10am at Franco’s

    Was great to Q the Gipper again, thanks for letting me lead,
    Akbar

  • No Bricks Were Harmed During This Beatdown – from Steve

    Pax of 8 over at Granny’s yesterday morning, including a new face , Pass Interference. This guy Q’d his farewell Q on Thursday in Atlanta only to then move down to Pearl River over the weekend and post at Granny’s on Tuesday? Huh. Impressive. Also impressive are Granny’s numbers lately. It’s hard to say exactly, what with the lack of backblasts and all (I don’t wanna hear it, Akbar!), but YHC would say it’s been 7 pax or more for over two months. What caused this sudden resurgence? Russo’s number-themed beatdowns? Or maybe Zoolander’s continued efforts to grow the pax finally paying off? Or maybe it’s Granny’s recent facelift? (She’s all dolled up with Christmas lights these days and has a new splashpad – which feels like two years in the making and hardly looks different.) Who knows, but regardless, it’s great having a bigger group out there.

    Anyhow. The beatdown.

    Warmorama: SSH, good mornings, IWs, hillbillies, arm circles, windmills, seal jacks, 10x IC. Usually I stretch this out in anticipation of a Cowbell – arriving in Cowbell time – but no need to today. He clipped the curb coming in five minutes EARLY.

    Thang:
    Started off making the block, stopping twice to do 10x kraken burpees.

    Then onto an incredibly well-organized circuit including “shit brick sliders,” which a visiting pax (from Birmingham?) brought down to us a few years back. The man on the sliders would be a timer, taking two bricks and sliding them down the trace in a bear crawl-like position until he made it through the tunnel of lights. Run the bricks back, and the everyone rotates. Clockwise. Or counter clockwise. Doesn’t matter, Akbar is gonna do what Akbar wants to do when it’s this early in the morning. The other stations might have been:

    Lunges
    Leg raises
    Merkins
    Freak Nasties
    Situps
    Jump squats
    Suicides

    Unbelievably, the bricks survived (Pik took it easy this morning). But we did leave some red chalky streaks down the trace that give a little horror vibe to all of the otherwise festive decorations at the trailhead. Anyway, after everyone got a taste with the bricks, we Lt Dan-ned our way down the trace until we reached the bus depot, where we stopped for one final set of 10x kraken burpees.

    Two minutes to spare for a rapid fire set of leg raises, dollies, rosalitas, lbcs, and freddies.

    COT where we informed Pass Interference of the upcoming Braveheart screening, Mathlete Q, and Nightmare Before Christmas. Pik prayed us out. Thank you men for the post and the push, it’s always a pleasure.

  • Back to Burpees by Popular Demand – from Fracsac

    12 pax at The Uptowner looking to put some work in to improve and get stronger. Weather was a bit humid, but cooler awesome weather is on the horizon! Bogey, Hand Grenada, Left Coast, War Eagle, Mahatma, Hokie, Hobbs, Boo Boo, Triple Shift, Fast Tax, Pass Interference (DR from Atlanta) and YHC got after it at 0530 sharp.

    Disclaimer given, then mosey to the well marked and groomed field.

    Warmup was typical with some bat wings to get the arms ready! Yes, Moroccan Night Club dancing happened!

    The Thang

    Shock and Awe!

    5 SSH IC and 10 burpees OYO
    5 SSH IC and 9 burpees OYO
    Yada yada yada….
    5 SSH IC and 3 burpees OYO
    5 SSH IC and 2 burpees OYO
    5 SSH IC and….duh! 10 burpees OYO!

    Mosey to the goal line
    Bear crawl 20 yards at a time, SSH waiting for the six

    Bear crawl to 20 yard line, Catalina Wine Mixers x 10
    Bear crawl to 40 yard line, LBC x 20
    Bear crawl past midfield to 40 yard line, Merkins x 10
    Bear crawl to 20 yard line, some core exercise
    Bear crawl to goal line, 8 count Body builders x 10
    That’s 100 yards of bear crawls, not too shabby!

    Dirty Mac Duece

    We did 4 rounds of 12 reps of a leg, an arm and a core. Ran a full lap between sets on first, modified to half lap on other 3 to ensure we would finish.

    One minute left, so some West Bank Lazy Boyz!

    Mosey back to the flag

    COT

    NMM

    -War Eagle was upset with YHCs lack of burpees recently. This beat down provided resolution.
    -The Uptowner is sort of a non running AO, but that’s just a guideline and is flexible. The pax didn’t mind. Maybe running meant less burpees, so will have to address that next time. Less running, more burpees….
    -Coffeteria was awesome as always.
    -Pass Interference visiting from Atlanta was great, we always enjoy visitors down range!
    Convergence is tomorrow 0630 City Park to celebrate 7 years in Nola!

    SYITG

  • 2 Bags are Twice the Fun – from Fracsac

    7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:

    Mosey over the levee and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Grass Grabbers x 12
    AC fwd and back x 10 each
    Self love x 10

    Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.

    Ring of Fire 1

    Bobby Hurleys x 10 while others hold Al Gore – twice around.

    Burpees x 5 around the circle x 2

    Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.

    Ring of Fire 2

    Squats x 10 while others complete monkey humpers AMRAP

    Catalina wine mixers IC x 12

    Back to bike path for repeat of last sandbag run

    Ring of Fire 3

    With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.

    Motivator – Deconstructed SSH from 10 to 1

    Continue with sandbag run to starting point and return to flag.

    COT

    NMM

    – Thanks Heisenberg for bringing Sandy to keep Sweetness company.
    – Glad to have Pass Interference from F3 Alpha near Atlanta join us.
    – The weather cooperated for the most part.
    – Coffeteria at Cafe Navarre rocked as usual.
    – The pax seemed to enjoy this unique beat down, thanks to all for posting.

    SYITG

  • 2 Bags are Twice the Fun – from Fracsac

    7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:

    Mosey over the levee and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Grass Grabbers x 12
    AC fwd and back x 10 each
    Self love x 10

    Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.

    Ring of Fire 1

    Bobby Hurleys x 10 while others hold Al Gore – twice around.

    Burpees x 5 around the circle x 2

    Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.

    Ring of Fire 2

    Squats x 10 while others complete monkey humpers AMRAP

    Catalina wine mixers IC x 12

    Back to bike path for repeat of last sandbag run

    Ring of Fire 3

    With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.

    Motivator – Deconstructed SSH from 10 to 1

    Continue with sandbag run to starting point and return to flag.

    COT

    NMM

    – Thanks Heisenberg for bringing Sandy to keep Sweetness company.
    – Glad to have Pass Interference from F3 Alpha near Atlanta join us.
    – The weather cooperated for the most part.
    – Coffeteria at Cafe Navarre rocked as usual.
    – The pax seemed to enjoy this unique beat down, thanks to all for posting.

    SYITG