F3 New Orleans

Author: Terabyte

  • The River meets Kenner

    Suggested to have another AO location to add scenery to Troubled Water, so a suggestion was given to have the PAX arrive at RiverTown, where LA State HWYs 48 meets 49.

    Arrived to look things over and Torque was brave enough to come out of St. Charles parish to meet in the gloom for the beat down.

    Instructions given, not a trained trainer modify as necessary..etc …etc..etc

    Warm up

    • SSH x 20 IC
    • Windmills x 20 IC
    • Armcircles x 20 forward and backward IC
    • Keep them up – [The Kimchi special]
    • Seal Claps x 10 IC
    • Copperhead Cquats x 10 IC
    • Step-Ups x 20 NC

    While warming up, kept looking at the stairs going up on the right then coming down on the left or it could be up left, down right, a partner workout was born – Chipper understands “Born” as he has a handsome 2.0 –

    What was done , son

    Go up the steps, run or jog or walk, at the top complete 5 burpees, don’t get hit by the cyclist,  then down the steps on the other side, tap out partner and this would continue until numbers were met…

    • 100 WWII situps
    • 100 Air Squats
    • 100 Inclined Merkins

    Head over to the bench area to complete 15 sec, then 30 sec, then 45 sec static leg holds – O the pain static can bring – then planked for 60 sec more. Since it was only two of us, no monkey humpers were allowed.

    Hey Mary

    Got down to our six and completed

    • LBC x 20 IC
    • Hello Dolly x 10 IC
    • Freddy Mercury x 10 IC

    Time came to complete this first time at the AO and prayers were lifted for the PAX present and not, and our M’s and 2.0s and thanking GOD for the light show in the sky yesterday reminding us how small we are.

    -See ya in the Gloom soon – GOD Bless you all, GOD Bless F3 and GOD Bless America!

    –Thank you for the honor to Q

  • Hello to the Playstation

    Out in the Gloom, the PAX gathered for the Q to give instructions, not a professional trainer, modify as necessary and lets begin.

    WarmUp

    • ArmCircles – Frontwards 11X  & Backwards 10x
      • No keep arms up
    • Overhead Claps – 10X – to generate some air flow in sticky humidity
    • Windmills – 15X
    • Copperhead Squats – 15X

    Q sent the PAX to mozy around the track, take left at the Green surface of Pain and meet at the Playstation. The Q did a slow mozy and planked up waiting for the PAX. The Q can’t run no more, Doc orders, needs to bring a rowing machine from now on.

    Hello to the Playstation

    5 in the PAX, 5 exercises, 5 times, adding 5 to each rep each round, starting with 5, ending with 25

    Rotated the following Painstation movements:

    • Merkins – 5,10,15,20,25
    • WWII sit-ups – 5,10,15,20,25
    • Jump-ups / Step-ups – 5,10,15,20,25
    • Pull-ups / Rows – The “timer” we all rotated once done – 5,10,15,20,25
    • Plank hold – To rest after the Pull-ups – hold until rotation

    After complete Joe Dirt provided the 30 sec count down

    Just for fun the Q shouted out “Who has a timer on ya watch?” Torque provide the 1 min timer for the Burpees, any many one can do, it is only a minute.

    Done all still living, slow mozy to Flag

    On our Mary’s – the abs were lonely

    • Flutter Kicks – 10X
    • LBC  – 10X
    • Hello Dolly – 10X
    • Wife Pleasers – 10X
    • Freddie Mercury – 10X
    • Reverse Crunches – 10X
    • 30 sec Holly Body Hold
    • 30 sec Al Gores

    COT

    Finished around the Flag, Counted off, & Namearama. Prayed for the great leaders of Men to be great leaders on the Job, at Home and in their neighborhoods.

    Thank you all for leading and GOD Bless!!

     

     

  • Troubled Waters – Wait for the Q!

    As the Flag was planted and the PAX arrived, the disclaimer was given with the warning this was my first Q so lets get on this and ride this thing.

    Warm-up

    • Side-Straddle Hops x 10
    • Windmills x 20
    • Side-Straddle Hops x 10
    • Copper Head Squats x 20
    • Side-Straddle Hops x 10

    Once the Q learned how to breath and keep cadence, it is a workout all on its own, we then mozy over to the tennis courts, to have a little variation on 4 squares.

    At each corner we stood waiting for instructions from the Q – Q getting his breath once again.

    4 stations – once all complete, rotate to the next station until all done each for 1 round.

    Round 1 – 4 

    • Med Ball Burpbees x 10
    • Merkins x 10
    • WWII Sit-Ups x 10
    • Hollow Body Rocks x 10

    Round 5 – the Burpbees were the timer

    • Med Ball Burpbees x 10
    • Merkins x as many as possible
    • WWII Sit-Ups x as many as possible
    • Hollow Body Rocks x as many as possible

    And just for some core fun, Superman holds were completed, 3 x 15 seconds each, leaving a mark on the tennis courts to prove we were moving it. Mozy over to the play-set for the next round of fun.

    Follow the Power Merkin 

    Using 15 Power Merkins as the timer, we worked through each pain point below for a total of 3 rounds.

    • Box jumps or Step-ups x as many as possible
    • Rows x as many as possible
    • Pull-Ups x as many as possible

    After all that fun was done, we mozy over to the Flag to do a little ab work on our six.

    • Hello Dolly x 20
    • LBC x 20
    • Full leg raises x 20

    Once all was done, the body was beat once again into submission and a great day was in store for us all. Thank you for letting the large guy Q for you!

    –Terabyte