F3 New Orleans

Author: EightySix

  • T is Tsunami or is it S

    Lovely “fall” morning in NOLA to be running about….

    Warm up with light stretching then a mosey to the corner of St Charles and Calhoun:

    isometric hold lunge 30 second each leg

    BLIMPS up the hill doing each exercise three times

    mosey to the benches and OYO:

    20 right leg step ups

    20 left leg step ups

    20 dips

    20 decline merkins

    mosey to the middle mountain:

    10 jump squats on odd number floors and 20 merkins on even number floors running to the top

    isometric hold calf raises for 1 minute

    5 hand release burpees

    isometric hold lbc 30 seconds

    mosey to touch down Jesus

    ring of fire 5 burpees

    isometric hold lunge 30 seconds each leg

    ring of fire 10 merkins

    20 x dying bug

    mosey to the flag, count, name-a-rama and prayer

    Thanks for letting me lead,

    86

  • 25,50,75,100….

    Lovely boil water advisory uptown morning, 7 pax assemble by the park for a countless workout.

    Start a bit of stretching then off to the middle mountain. Starting at the bottom we begin the thang:

    25 burpees then up to next level

    50 merkins then up to next level

    75 squats then up to next level

    100 lbcs then run laps while waiting for the 6

    5 hand release burpees and then down the stairs to the bottom level

    mosey to the corner of calhoun and st charles

    three 5 count jack webbs up the tiered lawn then lunge walk to the starting point

    three 10 count v-ups up the tiered lawn then lunge walk to the starting point

    mosey to the benches and oyo:

    20 dips

    20 right leg step ups

    20 left leg step ups

    20 derkins

    mosey to touch down jesus lawn for:

    round 1 ring of fire:

    5 burpees

    10 merkins

    20 dying cock roaches (which I counted so not a count free tuesday)

    round 2 ring of fire

    5 burpees

    10 merkins

    mosey the flag, count off, name-o-palooza & prayer

    Thanks for lettering me lead and placating my repetitive work out,

    86

  • Birthday Kettlebell Extravaganza

    warm muggy morning in the fly. six people joined me on my 46th birthday.

    started out with light warm up leg stretches and windmills.

    then 4 rounds of the following:

    round 1

    kettlebell windmills 6 ea side

    goblet squats x23

    rows 46 ea side

    bear crawl over the hill and back

    round 2

    kb swing x46

    chest press 46 ea side

    figure 8 9 ea direction

    lunge walked over hill

    round 3

    merkin with kb in one hand 9 ea side

    side lunge 23 ea side

    thrusters 9 ea side

    walked over hill with kb held in one hand over head

    round 4

    renagade rows 9 ea side

    deadlifts x46

    plank pass 9 ea side

    farmers carry around the hill with 4 sets of 5 burpees

    next ring of fire 9 right shoulder presses as group planked then reversed and did 9 left shoulder presses as group planked

    ring of fire again 9 right wood choppers as group al gored it up then reversed 9 left wood choppers with more al gore.

    farmers carry around the hill with 4 sets of sit up to kb presses

    23 flutter kicks then farmers carry over the hill then 23 more flutter kicks over head carry back over the hill

    9 (2 as 1) kb russian twists farmers carry over the hill then 9 more russian twists

    then 2 rounds of 23 curls and 23 merkins

    2 more farmers carry laps around the hill

    46 count mission impossible

    started making up stuff toward the end thinking it was a 45 minute workout, so my apologizes for the off the cuff ending.

    count off, name-o-rama, and prayer

    thank you for letting me lead and joining me on my 46th birthday

    86

  • Burpee Free Monday, Respecting the Tradition, Edition

    Warm and humid spring morning at the skinny. I picked up the Q from Seaman who picked up the Q from Sabin so I felt obligated to not have the pax do a single burpee in Seaman’s honor.

    We moseyed then circled up for warm up:

    A bit of stretching followed by 15 windmills, 10 forward arm circles and 10 reverse arm circles (I even made the pax count backward in Seaman’s honor)

    Then we lined up for 7’s (froggers and hand realease merkins

    Then we lined up for 6’s (8 count body builders and high knee jump squats)

    Then we lined up for 5’s (Jack Webb’s and groiners)

    Next we ran four corners:

    5 squats

    5 squats, 10 merkins

    5 squats, 10 merkins, 15 plank jacks

    5 squats, 10 merkins, 15 plank jacks, 20 lunges

    Next four corners again:

    10 lbc

    20 lbc

    30 lbc

    40 lbc

    On to mini Dora 123 after partnering up:

    50 v ups

    100 Russian twists

    150 dying cockroach

    Slow mosey to the grass, by the benches, for Mary:

    PAX pick your poison Mary with 10 merkins between each exercise

    Mosey to the flag for 10 Nolan Ryan’s each side and 20 count mission impossible.

    Count off, name-o-rama (with FNG named Pauly D), announcements and prayer.

    Thank you for letting me lead,

    86

  • Post Easter in the Park

    The PAX was reeking of crab boil and peeps, well at least I was. Headed out to Oak Ally after a short mosey for some warm up. (I did count 15 windmills so it was not 100% OYO workout your welcome JV!)

    After warm up we lined up at the first set of lights and started with progressive blimps (each light we added an additional blimp exercises until we got to the 6th light) alternating duck walk and running between lights.

    Then we circled up for ring of fire holding in Al Gore as the PAX did 5 burpees around the circle.

    Second round of ring of fire LBCs while PAX did 10 merkins.

    Then to the picnic tables for Dora 1,2,3

    50 right and left leg step ups

    150 dips

    200 Russian twists

    While partner ran to the track

    Back to Oak Ally 50, 40, 30, 20, 10 LBCs at each light

    Then ran back 5, 10, 15, 20, 25 merkins at each light.

    Moseyed to the flag for 10 OYO burpees.

    Count off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead today.

    86

  • 1 lil 2 lil 3 lil running men

    Nice cool April 15th morning, tax day at its finest.

    Started out with a casual jog to circle up near the track. A few stretches and a 15 count of windmills (yes I said count).

    Then to the track to preform exercises, descending at every walking man(5 walking men per exercise).

    The following were the exercises:

    5-1 hand release burpees (hurpees)

    10-2 lunges

    20-12 merkins

    10-2 groiners

    20-12 air presses

    10-12 v-ups

    20-12 Russian twists

    50-10 lbcs

    10-2 monkey humpers

    5-1 hand release burpees (hurpees)

    Almost made it all the way around the running path but had to finish up with 2 line Indian run to the flag.

    COT, count off, name-o-rama, announcements, intentions and prayer.

    Thank you to the PAX for entertaining my workout.

    86

  • Winter is Not Coming

    Welcome to a balmy February morning and the second installment of the Tsunami AO.

    Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.

    Then off the the corner of St Charles and Calhoun.

    3 x 20 cross fit merkins oyo

    3 x 20 air squat with 2 air press at the top oyo

    3 x 20 v-ups oyo

    5 burpees with ascending merkins

    20 count and we are off the to the benches by WPM.

    25 dip oyo

    25 derkins oyo

    25 incline merkins oyo

    5 burpees with ascending merkins

    10 count and off to the middle mountain

    Lung walk up incline to second floor then 50 lbc oyo

    Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo

    Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo

    Mosey back to the bottom.

    Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.

    Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.

    Thanks to everyone who showed up and for letting me lead.

    86

  • Cognac and Burpees

    Started out with a disclaimer stating that I had too much cognac at Tales of the Cocktail the previous night “so if you smell cognac it is me.”.

    Mosey to the lawn in front of touch down Jesus then I attempted to count:

    15 x windmills then 5 burpees oyo

    15 x forward arm circles 5 burpees oyo

    15 x reverse arm circles 20 merkins oyo

    15 x good mornings 5 burpees oyo

    Mosey to the corner of Sta Charles and Calhoun:

    20 x cross fit merkins then ran to next tier

    20 x lizard hops (I need to stay off you tube) ran to next tier

    20 x plank jacks to shoulder taps ran to next tier

    20 x dying bug ran back to start

    Mariah commented that the work out was weak so we repeated with

    5 x burpees at each tier

    Mosey to the parking garage on Freret St then Native American ran to the top of the garage in two lines.

    Paired up for Dora at the top:

    100 low slow squats as partner ran down the stairs and back up

    200 lbc as partner ran down the stairs and back up

    300 plank jacks as partner ran down the stairs and back up

    Mosey down the stair to the benches by WPM

    20 derkins oyo

    Mosey to the flag then

    5 x burpees oyo

    plank left and right

    30 count misson impossibe

    Circled up, counted off, name-o-rama and prayer.

     

    Thank you for allowing me to lead today.

     

    86

  • 86 Don’t Count

    Balmy spring morning at Audubon park, birds were singing and squirrels were chirping….

    Start off with the disclaimer of me not being any kind of professional and that I don’t count.  Then a mosey to the right on the track to the first running man, painted on the track, then we preformed the following:

    1-5 running men 5, 4, 3, 2, 1 burpees

    6-10 running men 5, 4, 3, 2, 1 low slow jumping squats

    11-15 running men 50, 40, 30, 20, 10 lbcs

    16-20 running men jack webs 10, 8, 6, 4, 2

    21-25 running men Nolan Ryans 5, 4, 3, 2, 1 (each side)

    Then mosey to the benches dividing into 4 groups of 5:

    Group 1 20 count derkins (the count)

    Group 2 alternating step ups

    Group 3 dips

    Group 4 decline shoulder taps

    Prisoner run to the water fountain then performed:

    Global warming holding a squat position as the circle does 5 burpees

    Indian run to the pull up bars and divided into 4 groups of 5:

    Group 1 10 pull ups (the count)

    Group 2 jumping lunges

    Group 3 crossfit merkins

    Group 4 lbts

    Fast mosey to the flag and 5 additional burpees for RY, who requested them.

    Count off, name-o-rama and prayer.

     

    Thank you for letting me Q and putting up with my inability to count,

     

    86

     

     

  • Three for One on Black Friday

    A nippy black Friday morning with a pax of 3.

    Started with a mosey to the corner of St Charles and Calhoun.  Then performed the following exercises moving up the incline and back down the opposite side to the starting point.

    20 x jumping squats

    20 x incline merkins

    20 x dip

    Bear crawl to the corner then burpee broad jumps back to the starting point

    Mosey to the benches by the large parking garage.

    At he benches we performed the following:

    20 x right leg step ups

    20 x left leg step ups

    20 x dips

    100 x lbcs

    Then ran to the top of the smaller garage and performed:

    10 x atomic burpees (sit up to burpee)

    Then ran back to the benches.

    20 count then the following exercises:

    20 x chair squats

    20 x derkins

    20 x shoulder taps

    Then ran the stairs of the large parking garage to the top and did:

    20 x walk out merkins

    20 count and on to a little mary:

    On your own:

    20 x v-ups

    20 x dying cockroach

    50 x lbcs

    Back down the stairs to the benches:

    20 x low slow squats

    20 x incline merkins

    Then to the lawn for ring of fire/global warning:

    First Round:

    10 x merkins while pax held al gore

    Second Round:

    5 x burpees while pax held plank

    Third Round:

    20 x monkey humpers while pax held squat

    Mosey to the flag;

    Pick your poison mary:

    20 x lbts (El Wire)

    20 x penguins (Cavalier)

    20 x flutter kicks (86)

    30 count mission impossible

    Count off, name-o-rama, prayer.

    Off to the black Friday mobs fighting over 3 for 1 dvd rewinders, everyone needs 3 of those right?

     

    Thank you,

     

    86