F3 New Orleans

Author: Rev-it

  • Small pax on Mondays right?

    It’s been a while since I posted on a Monday. It’s also been a while since I Q’d. This morning I had the opportunity to do both. Q’ing is like a exercising in that the more you do it the better you get. Needless to say I appreciated the inquiry from Bartman even though I’m pretty sure he knew I was not a professional trainer.

    We were 16 strong on this fall morning to witness me break the cardinal rule (burpees on Monday). Don’t tell Seaman.

    We warmed up on “our” newly constructed plaza at the rear of the bandstand with:
    SSH,IMP WALK, WINDMILLS,PLANK JACKS

    Indian run to row station for four groups of ROWS, PLANK JACKS, BURPEES, AND SQUATS. Two sets of burpees counting to 10.

    Next to a corner lawn for an 86 inspired workout of a three exercise routine of MERKINS,V-UPS, SQUATS. OYO sets of 5,10,15,10,5

    Jog over to the bollards foe a series of parter suicides. Parter one breathes while parter two runs

    Next to the picnic tables for DIPS, RT LEG STEP UPS, DIPS, LFT LEG STEP UPS

    Closed it out at the flag followed by a quick job to find Gabrielle’s keys.

  • Muscle Wednesday

    We worked to shake off the No Burpee Monday stigma to my Q but alas it was not Monday and burpees were on the agenda.  Strong cardio was not as we focused on muscle groups. I’m writing this sore from head to toe two days later.

    This is how it went:

    Edge of Park warm up: Imperial Walker, SSH, Mountain Climber, and Hill Billy’s. Mosey over to the pull up bars to crank out three sets of 10 BURPEES, Pull Ups, Mountain Climbers, and Squats.  The 16 strong pax broke down nicely into 4 groups of 4.

    We then relocated over to the covered tables for dips, right and left leg step ups, incline mercs and repeated. At the WWI oval we putined, Hello Dollie, LBCed, Dying Cockroached, and LBCed. Short walk over to tree alley for a there and back of two poles of lunge walk alternating with two poles of backward backwards jog.

    PAX was 16 strong and Whoop did a great job with the prayer.   Until next time….

  • Location Roulette

    Lagoon (warm-up):  SSH, Arm Rotation, Imperial Walkers, Mountain Climbers, Pool Ups (Thanks Nip/Tuck)

    Octagon: (4) Groups of 2 (OYO): (10) Merkins lead, Squats, Inverted Merkins, Lung-in-Place

    Labyrinth: Russian Twist (yes living in the past), Planks (hand to elbows), The Real Freddie Mercury, Staggered Merkins, Hello Dolly

    Zoo: Dips, Decline Merkins, Right Leg Step-Ups, Dips (yes again)

    Soccer Field: 2x2x2 Sprints and Planking  The Q had to take a breather on this one.

    Flag