F3 New Orleans

Author: Hasselhoff

  • No Respect

    A group of 12 met this morning wondering what happened to the cold front, and once 5:30 hit mosey’d to the foot of the mountain to see what they were in for.

    In the spirit of Play Fast Fridays the morning was all about cardio, cardio, cardio.

    Warm-up

    • Arm Circles forward I.C. x10
    • Arm Circles reverses I.C. x10
    • High Knees I.C. x10
    • Butt Kicks I.C. x10

    The Mountain

    • The pax ran up to each level and waited for the six while doing side straddle hops until they reached the peak
    • F3 Combine: Shuttle run between the parking curbs with ascending burpees after each rep to 5
    • Partner Relay: Partner does side straddle hops while the other partner backpedals to the stair and sprints back (x5)
    • Moseying Indian Run down the mountain

    Benches

    • Left Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Right Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Stair Masters I.C. x10

    Touchdown Jesus

    • Voluntary Mary
    • Global Warming
    • and to finish it out… Monkey Humpers by request

    Mosey’d back to the flag for the count, name-o-rama (not a single respect in the pax), named our FNG (s.o. Hand Grenade), and prayer.

    Always a pleasure fellas,

    Hasselhoff

     

  • Let There Be Rock

    Ten men gathered in the gloom in what could be described as a temperate? New Orleans morning to face the mountain.

    Warm Up

    • Mosey
    • Side Straddle Hops (IC) x20
    • Smurf Jacks (IC) x15
    • Low & Slow Squats (IC) x15
    • Suzanne Somers (IC) x15
    • Iron Mike (IC) x15

    Mosey to Touchdown Jesus for an AC/DC deep cut

    • Whole Lotta Rosie – 42 LBC’s – 39 American Hammers – 56 Flutters
      • 30 Mountain Climbers between each dimension

    La Montaña

    • Route 66 – Mexican Squats in ascending reps (1-11) at each landing to the top of the deck
    • Mucho Chesto
      • Merkins (IC) x10
      • Werkins (IC) x10
      • Diamond Merks (IC) x10
      • Left Stagger Merks (IC) x10
      • Right Stagger Merks (IC) x10
      • Mission Impossibe (IC) x10
    • Moroccan Nightclub (IC) x20

    Down the Stairs to the Benches

    • Left Leg Power Ups (IC) x15
    • Dips (IC) x15
    • Right Leg Power Ups (IC) x15
    • Irkins (IC) x15

    Back to Touchdown Jesus for a sprinkle of Mary

    • Hello Dolly’s (IC) x15
    • LBC’s (IC) x15
    • Peter Parkers (IC) x15
    • Parker Peters (IC) x15

    Returned to the flag for the count, name-o-rama, and prayer

     

    Reminder:  Roman candles shoot from where you light them, or is it the other end… I can never remember

    Hasselhoff

     

     

  • Walk The Plank

    Another beautiful muggy morning in New Orleans was met by the crew of Audubon Park for what would turn out to be a test of both mind and body (mostly shoulders).  Went as follows:

    Quick Mosey through the Bag Drop and over to Oak Alley for a warm-up

    • Lunges to the 2nd Light
    • High Knees to the 3rd Light
    • Butt Kicks to the 4th Light
    • Merkins at the 5th Light

    Mosey to The Birdcage where the groans began with the news of Ms. Dora 3-2-1.  The partners took turns running and working while reaching the following quotas:

    • Dips x300 (one more than 299)
    • LBC’s x200
    • Decline Shoulder Taps x100 on the bollards

    After a 20 count all lined up on the curb for a sort of Dominoes+Curb Crawl experience that brought moral soaring up to new heights.

    • PAX left side plank hold while each individual did 5 Merkins down the line; then swapping to a right side plank until the line of dominoes had switched.
    • Reverse Bear Crawl to the curb on the other side of the street
    • Reverse Dominoes down the line
    • Bear Crawl back to the original curb

    As the sun was coming up the PAX moseyed back towards the Pavilion and circled up for Mary.

    • Mission Impossible 20 count
    • Plank walk left / Plank walk right
    • Mission Impossible 20 count
    • American Hammer 35 count (IC)
    • LBC’s 20 count (IC)
    • Pickle Pounders 20 count (IC)
    • Hello Dolly’s 17 count (IC)
    • Mission Impossible 20 count

    Mosey on back to the flag for the count, name-o-rama, and prayer.

    Thanks gentlemen for making my VQ a great one, and for not taking me out in the parking lot.

    Hasselhoff