F3 New Orleans

Tag: Afternoon Delight

  • Afternoon Delight – 11-15-2023 – from Almonaster

    Back to Running!

    PAX:

    – FCOJ
    – Subprime
    – Couch
    – Almonaster

    Warmup:

    Mosey to the Statue by the Zoo.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Hill Billy’s – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Run a Lap around the Parking Lot

    Merkins – 20 IC
    Dips – 20 IC
    Incline Merkins – 20 IC

    Run a Lap around the parking Lot

    Squats – 20 IC
    Right Leg Lunge – 10 IC
    Left Leg Lunge – 10 IC
    Bobby Hurleys – 20 IC

    Run a Lap around the Parking Lot

    Burpees – 10 OYO

    Run a Lap around the Parking Lot

    Mary:

    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dollies – 20 IC
    Angry Roach – 20 IC
    Willy’s Penguins – 20 IC
    Vladimir Douillie’s – 20 IC

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  • Afternoon Delight – 11-15-2023 – from Almonaster

    Back to Running!

    PAX:

    – FCOJ
    – Subprime
    – Couch
    – Almonaster

    Warmup:

    Mosey to the Statue by the Zoo.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Hill Billy’s – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Run a Lap around the Parking Lot

    Merkins – 20 IC
    Dips – 20 IC
    Incline Merkins – 20 IC

    Run a Lap around the parking Lot

    Squats – 20 IC
    Right Leg Lunge – 10 IC
    Left Leg Lunge – 10 IC
    Bobby Hurleys – 20 IC

    Run a Lap around the Parking Lot

    Burpees – 10 OYO

    Run a Lap around the Parking Lot

    Mary:

    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dollies – 20 IC
    Angry Roach – 20 IC
    Willy’s Penguins – 20 IC
    Vladimir Douillie’s – 20 IC

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  • Afternoon Delight 11-1-2023 – from Almonaster

    A real Cold Front!

    PAX:

    – Strings
    – Blowout
    – Almonaster

    Warmup:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Hill Billy’s – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    We have a perfect figure 8 parking lot by the Clubhouse that we used to run laps intertwined with stretching and exercises. Ran over 2 miles!

    Run a Lap
    Hip joint and flexor stretches, both legs
    Run a Lap
    Hamstring stretches – both legs
    Run a Lap
    Slow Merkins – 20 IC
    Run a Lap
    Low Slow Squats 20 IC
    Run a Lap
    Leg stretches, right middle, and left
    Run a lap

    Mary

    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dollies – 20 IC
    Angry Roach – 20 IC
    Penguins – 20 IC
    Douillie’s – 20 IC

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  • Afternoon Delight – 10-11-2023! – from Almonaster

    Bricks are our friends!

    PAX:

    – Couch
    – Bullseye
    – Almonaster

    Warmup:

    Modified warmup!

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10

    The Thang:

    We carried bricks with us and used them in most exercises.

    Mosey’s included arm exercises with the bricks.

    Mosey to the Incline Push/Pull Station.
    Squats – 20 OYO
    Hanging Rows – 20 OYO
    two sets

    Mosey to the band Stand.
    LBC’s – 20 IC
    Flutter Kicks
    LBT’s

    Seated arm exercises with the bricks.

    Supermans – 20 IC
    Crunchy Frogs – 20 IC
    Douilles – 20 IC

    Stretches

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  • Afternoon Delight – 9-20-2023! – from Almonaster

    No running tonight!

    PAX:

    – Strings
    – Walker
    – Couch
    – Bulleseye
    – Almonaster

    Warmup:

    Modified warmup!

    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Duck Flaps – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    Corkscrew Arms – 10 IC
    On the ground stretches – 10 IC

    The Thang:

    Walk to the Incline Push/Pull Station.
    Wife pleasers on the bars – 20
    Raise the roofs
    two sets

    Walk to the band Stand.

    LBC’s – 20 IC
    Flutter Kicks
    LBT’s

    More arm exercises

    Supermans – 20 IC
    Crunchy Frogs
    Douilles

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  • ADelight – from King Kong

    4 PAX showed up.

    Moseyed to the field in front of the zoo. We did the following warm-up exercises:
    Windmills, Grass Grabbers, Arm Circles, Hill Billies, Imperial Walkers, and SSHs.

    Moseyed to the statue in front of Audubon Zoo. And did the following sets:

    Set 1
    Inclined Merkins x 12
    Squats x 12
    American Hammers x 12 IC
    Rinse and repeat. Then ran a lap to the stop sign and back

    Set 2
    Declined Merkins x 12
    Bulgarian Split Lunges x 12 on each side
    Hello Dollies x 12 ISC
    Rinse and repeat. Then ran a lap to the stop sign and back

    Set 3
    Declined Shoulder Taps x 12 ISC
    Step-ups x 12 on each side
    Flutterkicks x 12 ISC
    Rinse and repeat. Then ran a lap to the stop sign and back

    We then bear crawled, duck walked, bunny hopped, and did burpee broad jumps for some distance.

    We then slowly worked our way back to the flag with some overhead claps, seal claps, and overhead presses.

    COT
    Long Coffeeteria for some PAX.

  • Afternoon Delight! – from Almonaster

    School is back!

    PAX:

    – Bulleseye
    – Strings
    – Willie
    – Couch
    – Almonaster

    Warmup:

    Willie Q’d the warmup!
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Tonight was the night to Mosey around the Track and enjoy this summer cold front!

    Incline Push/Pull Station.
    I set of each timed by a group with 10 Burpees

    Stop at the Bridge.
    Pull through Lunges Right Foot – 10 IC
    Squats – 10 IC
    Pull Through Lunges Left Foot – 10 IC

    The Fountain.
    Douillies – 20 IC
    Dips – 10 IC
    Decline Merkins – 10 IC

    Stop by the Golf Cart Path.
    Merkins – 10 IC
    Bama’s – 10 IC
    Nolan Ryan’s – 10 – 5 each arm

    Stop by final Curve
    Mary

    LBC’s
    Flutter Kicks
    LBT’s

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  • Afternoon Delight 7-12-2023! – from Almonaster

    3 years of F3!

    PAX:

    – SOGO
    – Subprime
    – Walker
    – Bullseye
    – Couch
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    3 for 30!

    Mosey to statue for three laps and 30 reps of each exercise!

    – 30 Merkins IC
    Take a lap around the parking lot

    – 30 Low Slow Squats IC
    Take a lap around the parking lot

    – 30 Slow leg lifts IC
    Take a lap around the parking lot

    Right Leg Step-ups – 10 IC
    Dips – 15 IC
    Left leg Step-ups – 10 IC
    Decline Merkins – 10 IC

    Mary
    – LBC’s – 20 IC
    – Real Freddie Mercuries – 20 IC
    – Douillies – 20 IC

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    Thanks for the opportunity to lead!

  • Afternoon Delight – 6-07-2023 – from Almonaster

    Global Running Day!

    PAX:

    – SOGO
    – Poboy
    – Big Willie
    – FCOJ
    – Strings
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    We went to the Levee to take in the sites at the River.

    11’s
    – Start at the bottom with one Squat Jump and at the top with 10 Leg Lifts off of the levee. Inverse each way until opposite, making for 55 reps of each. We Bear Crawled up the levee and ran down each time.

    Mosey atop the levee, down the road, and over to the Statue.

    Statue
    – 20 LBC’s – IC

    Mosey to Oak Alley near the Fountain
    – BLIMPS Progressive
    -5 Burpees, 10 Lunges, 2 is 1, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats. Start at each pole through Oak Alley.

    Mary
    – Douillies – 20 IC

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  • Afternoon Delight German “Cawfee” Edition – from Willie

    The Afternoon Delight relocated from its typical AO location to the City Park Mothership for ann Afternoon Delight German edition. We started the workout with a disclaimer and we set off to warm up in the field adjacent to NOMA. I did put together a German Delight playlist littered with the “Chicken Dance” throughout. If the Chicken Dance came up, that was 5 Burpees for the PAX. It hit us on the first SONG! The warm up consisted of the following all in cadence:

    SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Mountain Climbersx20, Downward Dog stretch for 15 seconds.

    Next we partnered up at the foot of NOMA for a DORA 123 German style. Exercises were 100 LBTs (2/1), 200 Shoulder Taps (1/1), 300 Rocky Balboas (2/1). During thee transition from running to exercising each pair had to doe si doe reminiscent of Clark Griswald German dancing during Oktoberfest in the movie “European Vacation.”

    Next the PAX gathered in a Ring of Fire for a Burpee Palooza, name that Artist. The PAX did 3 Burpees while the new song started to play, the PAX to the left had to name the artist of the song. Miss and that was 5 more burpees, get it right, 10 air squats. Here are the results to the best of my recollection:

    Mr. Brightside – the Killers – SOGO – Burpees
    Shout at the Devil – Motley Crue – Walker – Squats
    Sweet Caroline – Neil Diamond – Couch -Burpees
    Block Rockin Beats – Chemical Bros – Blowout- Burpees
    Sexy Back – Justine Timberlake – Pipeline – Squats
    Elvira – Oak Ridge Boys – Douille – Squats
    What A Fool Believes – Doobie Bros – Subprime – Burpees
    Chicken Dance – 5 Burpees
    FUN – Pitbull – Almonaster – Burpees
    For Those About To Rock – ACDC – Strings – Burpees (Can’t believe he missed it!)
    Africa – Toto – Manchovy – Burpees
    Aint no Mountain High Enough – Michael McDonald – Whopper – Burpees
    All I Do Is Win – DJ Kahled – Big Willie – Burpees
    Any Way You Want it – Journey – ??? Squats
    Black Dog – Led Zeppelin – Wille – Squats

    It’s quite clear that the PAX does not pay attention to who sings the song….

    We an back to the flag, closed with a traditional COT and adjourned to the Deutsches Haus for some German “Cawfee,” and were met by several cawfee only PAX. It was a beautiful night! Always a pleasure to lead such a great group of men, even if they don’t know their music.