F3 New Orleans

Tag: The 007

  • Ladder for FNG – from Hogs Breath

    YHC had convinced a neighbor to come on out to the 007.

    At 0530 I stood, alone at the shovel flag. When headlights appeared and a FNG hoped out of a truck.

    Since there we only two, yhc took inspiration from another backblast.

    Intro, Disclaimer, and Five Principles: Given

    The warm up. Some Toy Shoulders, Mountain Man poopers, and Windmills

    The Thang.

    We began with a coupon march. Stopping at every park bench to do some step ups.

    After about 20 mins of this, we dropped the coupons and preformed a ladder at the shovel flag

    5 – 8 count body builders
    10 – Burpees
    25 – Merkins
    50 – Squats
    75 – LBC
    100 – SSH

    Took a Mosey Lap, then back down

    75 – LBC
    50 – Calf Raises
    25 – Squats
    10 – Ierkins
    5 – 8 count

    Finished with some Gas Pump Mary.

    YHC broke an F3 tradition. I made an ultimatum for the FNG; at the COT the FNG swore they would accompany me on Friday to be able to be properly named.

    Coffeteria followed. I will see y’all at the A1C or Splashpad!

  • New Year and a New us! – from Hogs Breath

    So here we are! YHC arrived just as Duracell, DR from Baton Rouge, arrived.
    We planted the flag and had some mumble chatter, about each of our holidays, on this foggy morning.
    We warmed up with some imperial walkers, SSH, some worlds greatest stretches.
    Introduced Duracell to a Monday Motivator (like new years, a countdown from 10 to 1; 10 SSH, 10 half SSH, 10 legs only SSH, 10 hops….9 SSH, 9 half SSH…you get the idea)

    The thing was simple and a deck o death, with coupon carry around the circular sidewalk. We started with a lap, when the pax realized they were over zealous with the amount of weight they were trying to carry! So the we went halfway around. Stopping halfway to perform each deck of death carry!

    We enjoyed the mumble chatter and ended with COT and coffeteria!

    Looking foreword to 2023!

  • More About Reindeers – from Hogs Breath

    Apparently the month of December in Slidell must revolve around reindeers!!!

    (Also note, I’m only 5 days late with this this backblast!)

    So YHC left the house nice and early to only realize that I left my car window’s completely down! After running back inside to grab a few towels, I sat down on a sopping wet chair!!! YHC rolls in with a min to spare. Planting the flag we began!

    The warm up:
    Animal themed with some seal jacks, some alligator Merkins, some windmills and stuff!

    The workout;

    Began with YHC having to borrow Pass Interference phone to play Chick Berry 2nd best song 🎵 Run Run Rudolph🎵
    With run in place and then a squat every time “Rudolph” was said.

    The next followed in line for each of the Santa Reindeer.

    Dasher – we mosey’d some
    Dancer – breakdance merkins
    Prancer – skipped some
    Vixen – V ups
    Comet – star jacks
    Cupid – mosey’d some more for our hearts (YHC forgot to include this reindeer!)
    Donner and Blitzen – Dutch for ‘lighting and thunder’ so we did a capt’ hammer!

    Just enough time be able to mosey another lap and one more “Run, Run Rudolph”

    Ended with a COT

    I swear this will be my last Reindeer themed beatdown….of 2022 at least!
    And “My Ding-a-ling” is Chuck Berry #1 song!

  • Coupon for a Sprint – from Hogs Breath

    Two of us meet at the 007. The December weather was nice and balmy.

    Today was a rather simple, but effective workout! We first mosey’d to grab some
    Coupons

    The warm up
    Good mornings, inchworms, grass grabbers, mountain man poopers, and SSH!

    The Thang
    -15 coupon curls
    -sprint a little ways

    -20 OH press
    -sprint a little farther

    -20 chest presses
    -sprint some more

    Do you see the pattern yet? After each sprint we’d increase the distance. We slow mosey’d between each sprint session to lower our heart rates.

    Coupon exercises included
    – tricep extensions
    – Squats
    – Cal raises
    – Bent over rows
    – Curls [again]
    – OH press [again]
    – Chest press [again]

    Ended with COT and Coffeeteria.

  • Reindeer Games 2 – from Hogs Breath

    Since Hogs Breath was the sole participant of Reindeer Games 1, YHC decided to set a rematch.
    This time the pax doubled! YHC and Pass Interference!
    We begin our chilly, 37*, games with a warm up of
    – Imperial Walkers
    – SSH
    – Windmills and some other stuff

    The Thang
    The gameplay is easy. A yard jenga tower awaited. Each pax took turns pulling a log out. If there was an exercise written on said log it was dealer choice for the amount of reps. If it was blank it was completely a dealers choice for both except use and reps. Also, a Deck-o-Death awaited to assist the pax if they needed inspiration for an exercise or number of reps.
    Once the tower fell, due to Hogs Breath, the pax at fault did burpees until the tower fell. It took 25 Burpees for the tower to be rebuilt!!
    Ended with some videos for promotional content for F3, COT, and coffeeteria at Starbucks!

  • Christmas Decoration Mayhem – from Pass Interference

    Arriving at The 007, the city of Slidell had began decorating for Christmas and put up a drive thru display, directly in front of the restrooms (the normally shovel flag location. Pass Interference and Hogs Breath thus parked in front of the boat ramp.

    The duo quickly decided to Co-Q and created an on the fly beatdown.
    Warming up with some Copperhead Squats and a Motivator round. The Thang consisted of a deck of death, some coupon mosey, a few sprints and lunge walks. A fun time was had by all!
    Ended with a COT and Coffeeteria at Starbucks

  • Solo one this morning – from Hogs Breath

    “Come one, come all….”

    Expecting a crisp chill and a fall scent to the air YHC awoke instead to a muggy and swampy fall morning. Arriving 5 mins early YHC planted a shovel fall.
    Precisely at the stroke of 0530, YHC gave himself the disclaimer and welcome and began;

    The warm up;
    A 40 yard inch worm
    Some mountain man poopers
    Some grass grabbers
    Hip swings

    The Thang

    Began with a Motivator – a single count from 10 down to one: 10 SSH, 10 star SSH, 10 leg on sly SSH, 10 in place bunny hops. Then immediately 9 of each, 8….etc

    Followed by a 90 sec alternating sprint / deck of death.

    Several good prospects for EH, as the sun began rising (due to the shift from Daylight savings to Standard time)

    Much like any good Bond flick,YHC told himself
    “….will return again…..” as he rounded out his morning beatdown prepared and fresh for the day!

  • F3 Wars Episode 6; The Return of Hogs Breath – from Hogs Breath

    On 09 October a cryptic message got sent out on Slack boding of important news. Hogs Breath had returned and would even Q!
    28 weeks, well actually 201 days had passed since this lad had graced us with his presence. In Thailand he was deployed with the Navy.
    YHC came strolling in the mild gloom. Cool fall weather greeted him. Seven months is a long time, he was interest in wanting to plant a flag. However, the shovel flag remained in the trunk of his cheap old beater-car. He was away so long, the trunk would not even open!
    Two showed up to join YHC in beating down our bodies.
    The Warmup
    Despite being flagless we began with some Toy soldiers and Hip Openors in cadence. Then for distance we performed some Inch Worms and Butt Kicks / High Knees.
    The Thing
    YHC has let cardio go by the way of the DoDo. So we Mosey’d to pull ups AMRAP and remembered that number. We then Mosey’d to some coupons and returned to the playground. We preformed a workout inspired by Chris Hemsworth preparation for the last Thor movie.
    10x
    • Bicep Curls
    • OH Press
    • Tricep Extensions
    • Squats
    • Bent Over Row
    • Twist hugging our coupons
    • Chest Press
    In between each round we would mosey back to pull-ups and preformed a descending ladder on our max AMRAP (50%, 25%, 25%, amrap….)
    Lather, rinse, repeat for a total of 5 rounds.
    We then meandered a long way to return the coupons. YHC had a few mins of Mary. And the real closer was 28 Burpee’s based upon the 28 weeks YHC had been departed.

    During our beatdown the mumblechatter was spent on catching up and all the activities we have such missed!

    So even thought the title was Star Wars, the beatdown Marvel, really your Q was just humbled to be back!

  • Hogs Breath Last Stand – from Hogs Breath

    This was YHC last Q before I left out for a six month deployment. YHC meant to give a much more advance notice, but alas I didn’t send out a slack notification till Sunday night at about 5:30pm. So I was not expecting a decent turnout as I pulled into Heritage park [The 007] at 5:20am Monday. However, I was pleasantly shocked as I saw a gaggle of Northshore and Southshore pax already waiting on me!
    As I planted the shovel-flag I welcomed everyone and explained the 007 got it’s name from “Live and Let Die” James Bond movie, which had a boat chase filmed on adjacent Bayou Bonfouca.

    Disclaimer: Given

    Warm Up
    We began right off the back with a “Waterfalls Tunderstruck” all the pax formed a circle of pain around the shovel-flag and began SSH of Imperial Walkers. YHC turned on AC/DC’s “Thunderstruck” and upon the first ‘thunder’ began to do burpee’s. Once the next ‘thunder’ was sung the pax to the right began burpee’s. This repeated in a waterfall fashion. Unfortunately Fletch, Einstein, and Pass Interference all got stuck doing burpee’s during the long instrumental breaks!
    To stretch our backs out we then did 8 IC Abe Vigoda

    The Thang
    Mosey to the coupons,
    We then did a coupon exercise completely made up on the spot! A row, a curl, an overhead press, then a squat for 1 rep. We then did 8, despite Hokie claiming that YHC had “pissed someone off….”
    Then mosey with our coupons to the playground, where we did 8 of the above ‘crazy eight’ then 8 pull-ups. YHC said to do 3 rounds of this, but got a little over-zealous and lost count, so YHC alone did an extra set of pull ups.

    Then we did a coupon walk to show off all the 007 has to offer. We walked along the water’s edge to the West towards Palmettos restaurant. YHC said upon every bench we would do 3 weighted step-ups. And at every “cleat” we would do 3 squats. But no-one spoke nautical so we didn’t understand what dock cleats were… and there are no actual dock cleats instead boats are expected to moor up directly to the pylons. So YHC would just randomly call out squats at various landmarks, whether it be a BBQ grill, a light post, a corner of the sidewalk. The walk provided for lots of mumblechatter and for Murdock to get to know many of the other paxs.
    Upon the round-trip coupon walk, we dropped the coupons back to their resting place.
    With only 5 mins left, we normally would preform some Mary. However, wanting to showcase the AO, YHC had everyone preform a series of bearcrawls / backward runs around the circular sidewalk in front of the amphitheater. The benches would be the marker for the bearcrawl or the backward run.
    Completed at the shovelflag

    Ended with COT and Coffeteria at Starbucks.

    Gentlemen, it has been a true honor to beat myself down with y’all. This is an amazing organization which I will truly miss for the next six months. Y’all have kept my sanity during these last few years. All the way to Coffeteria where I received numerous offers to help out my family while I’m away, I am humbled it be amongst the shadows of such great men!

  • Pop goes the Beatdown – from Hogs Breath

    Pass Interference expressed interest in another beatdown, and he said he wanted to build muscle. So, YHC planned a “pop up” beatdown with coupons and no running.
    Warm Up
    SSH, Garth Brooks, Mountain Man Poopers, Flamingo stretch

    The Thang
    Four rounds of 30 on / 30 off
    Over head press; Bent over Row; Squats; and Coupon Dips.

    During this YHC turned on some music, this was “My Soundtrack” playlist off Amazon Music, so it was a nice mixture of all the music played from all of the devices that YHC family shares. A very eclectic compilation of 90’s Pop, 2000’s Hard Rock, Christian Praise band music, Children’s songs, and some 80’s Pop music!
    After the four iterations, we then mosey’d with our coupons to the old train station “Scoogin Corner” were we preformed a set of 11’s with Curls on one side, lunge walk through the station, and Derkins on the other side.
    We ended with a new exercise of “Grip, Rip, and Roll” pulled form the exicon.
    Of note this was the second beatdown for Murdock. I think we got a full fledge EH on this pax!

    Ended with COT and Coffeteria