F3 New Orleans

Author: Nacho Libre

  • Jump Rope for Heart

    Three PAX met in the gloom at TurboDog for YHC’s substitute Q’ as EiEi had to take off this AM for a meeting.  Nonetheless, YHC was determined to give a beatdown.

    Warm Up

    1 big lap around the trailhead with short sessions of butt-kicks, karaoke, Frankenstein, quad stretchs.

    Circle up

    SSH x 25 IC

    Seal Jacks x 17 IC

    Peter Parkers x 19 IC

    Merkins x 15 IC

    Mosey to the carousel canopy to begin the first COP

    COP #1

    Ring Rows x 20

    Ring Tricep Extension x 20

    Jump Rope x 100

    RInse and Repeat twice for total of 3 sets

    COP # 2

    Ring Merkins x 20

    Weighted Vest Step ups x 15 each leg

    Jump Rope x 100

    Mosey to the park….

    50 yards of lunges

    25 yards of reverse lunges

    Slow Mosey to the Rings

    Toes to Bar x 8

    Rinse and Repeat x 2 for a total of 3 sets……. These are way harder than expected

    Slow mosey to front of park…

    YHC felt it was time for a run with burpees on Q’s count back to the carousel canapoy… Probably about 10 burpees but wasnt really counting.

    5 Minutes of Mary was enough

    Count o rama

    COT

    “Manly men do Manly Things”

  • 3 old geezers and 1 young gun trying to keep up

    3 old geezers(Respect) and 1 young gun showed up in the presence of the “Gipper” for a beatdown.  EiEi supposedly had a torn ovary and could not get out of the fartsack, so the PAX of 4 started the workout with an untraditional run on YHC’s watch.

    Run 1/3 mile or so around brewery and back to flag pole

    Warm-up:

    SSH x 15 IC

    Seal Jack x 15 IC

    Arm Circle’s x 15 IC

    Mountain Climbers x 15 IC

    Merkins x 15 IC

    Over under Hurdle 50 feet

    Frankenstein 50 feet

    Quad strech walk 50 feet

     

    Mosey 12 feet to the first COP

    2 sets on your own

    • 100 jump ropes
    • 8 pull ups
    • 25 step ups left leg
    • 25 step ups right leg

    Mosey 6 feet to sidewalk

    •  50′ lunge walks to street
    • 50′ lunge walks to flag

    Mosey to 3rd COP

    •  Bench Squats x 25
    • Dirkins x 12
    • Left leg step ups x 25
    • Freak Nasties x 12
    • Right Leg Step Ups x 25

    10 count before YHC calls Ralph

    • Bench Squats x 25
    • Irkins x12
    • Left Leg Step Ups x 25
    • Freak Nasties x 12
    • Right Leg Step UPs

    Mosey to ampitheater(10′)

    • Jane Fonda x 25 IC each leg
    • Jane Fonda flutter x 25 IC each leg
    • LBC x 25 IC
    • Freddie Mercury x 25 IC

    Mosey to sidewalk for the final beatdown.  YHC challenged the PAX to pair up and hit 1,000 jump ropes per pair in the last 4 minutes or so.  Time ran short…. and we know the rules… so we stopped each at 500.  I dont know how the old geezers stay in such good shape for over a half a century, but I am to emulate.

    Count o rama

    COT

     

  • 1000 somethings

    Getting up never gets any easier, but seeing the pain on the PAX face after the workout makes it worth climbing out of the fartsack.  In typical fashion, Chewy and Burgundy show up a few minutes late for the beat down, but at least they had shoes on.  I had a goal this AM to do 1000 combined reps of something and all were IC so there would be no slacking.  That is one rep every 2.7 seconds… Needless to say there wasnt going to be much time for mumble chatter or any moseying.

    The Thang

    First and Only COP all IC

    SSH x 25

    Windmills x 25

    Merkins x 25

    Bench Squats x 25

    Left leg Step Up x 25

    Right Leg Step Up x 25

    Irkin x 25

    Jane Fonda left leg x 25

    Jane Fonda right leg x 25

    Good Mornings x 25

    SSH x 25

    Merkins x 25

    Bench Squats x 25

    Had to stop and reset so Chewy could catch up.

    Freak Nasties x 25

    Left Leg Step Up x 25

    Right Leg Step Up x 25

    Calf raises x 25

    Air Presses x 25

    Freak Nasties x 25

    1/2 Freddie Mercury x 25

    1/2 Freddie Mercury x 25

    Arm Circles x 25

    LBC x 25

    Big Boy Sit Ups x 15

    Reverse Crunch x 10

    Bench Squats x 25

    Left Leg Step Up x 25

    Right Leg Step UP x 25

    Irkins x 25

    SSH x 25

    LBC x 25

     

    COT

    Prayed for Toots wife.  God is Good.  Hope the lack of running was made up with the 1000 reps.

  • 20 Pounds of Fat Vest

    5 men with an average of 50 years on planet Earth joined in front of Ronald Raegan for todays beatdown.  YHC was tired of seeing Turbo Tax, who is 59 years old and ripped like the incredible hulk, blow past him in the workouts and tried to make the workouts more fair by adding a weighted vest to the work-out to slow him down.  Unfortunately, it didn’t happen.

    Disclaimer

    Mosey around the trailhead for a couple minutes to a freshly cut piece of grass to the right of the Gipper.

    Warm-up

    SSH x 23 IC

    IW x 17 IC

    Merkins x 13 IC

    Arm Circle Forward x 10

    Arm Circle Reverse x 10

     

    Mosey 30 feet to first work-out

    Tabita Pearl 1

    30 seconds work out 10 seconds rest (5) sets of each exercise

    Weighted Vest Squats

    Bicep curls with dumbells

    TRX Back Rows

    Derkins

    Freak nasties

     

    Tabita Pearl 2 — 20 seconds exercise 10 seconds rest (4) sets of each

    Skull crushers

    1-leg step up with weighted vest

    LBC’s

    Burpees

    Suicide Sprints

     

    Mosey to the flag… No time for Mary….

    Countarama, Namearama, Shout-Outs,

    Prayer

     

  • YHC Splashes Merlot Again

    Only 3 brave souls joined in the gloom this morning.  I can only assume its because YHC crazy intense workouts and not all the cosmopolitans EiEi had at Chewys annual 4th of July bash.  Nonetheless these daring men showed up..

    WARM-UP

    Mosey around the small loop at the trailhead  to the map of the good ol USofA.

    19- SSH IC

    17- IW IC

    22- Windmills IC

    THE THANG

    Mosey from the map all the way to the long pavilion

    YHC despises running so PAX knew the workout was going to be mostly exercises/drills.

    1st Pearl-  Tabita OYO 20 seconds on 10 seconds rest 4 sets with 1 minute planks between each set.  Bi-curls, jump rope, lunge, freak-nastys.  Chewy had tears rolling down his face after the first set of freak nastys.

    Mosey down the pavilion and back

    2nd Pearl- Tabita OYO 20 seconds on 10 seconds rest 4 sets with 1 minute planks between each set.  TRX rows, jump ropes, step ups, and shoulder presses

    Mosey down to the USofA map for some suicides.

    (4) 60 yard suicide partner sprints.  YHC, splashes merlot on last set, which seems to be the new norm for when he Q’s

    Rest of Pax(minus YHC) moseys to the stairs for some 6’s with burpees on the top and merkins on the bottom.

    Miraculously, YHC doesn’t die and finishes the work-out with 6 minutes of Mary…

    MARY

    Captain Thor 10 IC

    Wide Leg Big Boy Sit Ups 15 IC

    Some weird move Chewy made up 20 IC

    COT

    NAME O Rama