F3 New Orleans

Tag: Afternoon Delight

  • Afternoon Delight – 5-17-2023 – from Almonaster

    Christmas in the air!

    PAX:

    – Strings
    – Willie
    – Bullseye
    – Subprime
    – Topless
    – Almonaster
    – Server FNG
    – Blue Card FNG
    – Walker FNG

    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 to welcome our FNG’s! Perfect weather and clear night!

    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 – 10IC
    Pull Through Lunges Left Foot – 10 IC

    The Fountain.
    Douillies – 20 IC
    Dips – 10 IC
    Burpees – 10 OYO

    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

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Afternoon Delight – 4-5-2023 – from Almonaster

    To the Levee!

    PAX:

    – Strings
    – Bulleseye
    – Doublefudge
    – Big Willie
    – 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 Merkin and at the top with 10 Wife Pleasers. Inverse each way until opposite, making for 55 reps of each. We lunge walked up the levee and ran down each time.

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

    Dora’s
    – Team up with a partner and mosey around the Stop Sign.
    – 50 Squats
    – 75 Dips
    – 200 LBC’s

    Mary
    – Flutter Kicks – 20 IC
    – Douillies – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Afternoon Delight – 3-22-2023 – from Almonaster

    Hello spring!

    PAX:

    – Strings
    – SOGO
    – Blowout
    – 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:

    Wanted to keep it simple this week. After warm-ups we moseyed back onto the track and with our trusty F3 playing cards, and with the deck cut, we ran the running men around the track. At each 3rd one, we stopped for a random deck exercise.

    We did take two stops for some dips and pullups at their respective stations.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 2-22-2023 – from Almonaster

    Ash Wednesday!

    PAX:

    – Strings
    – Blowout
    – Bullseye
    – Whopper
    – Big Willy
    – Moana
    – Almonaster

    Mosey to the Statue.

    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:

    Merkins – 20 IC
    Squats – 20 IC
    LBC’s – 20 IC

    Lap to street and back three times

    Mosey to the pullup station

    Three Pull Ups, OYO
    20 Wife Pleasers, OYO
    20 Shoulder taps, 2 is 1, OYO

    Lap to the light post and back three times. – Wait for 6.

    Mary
    Leg Lifts – 20 IC
    Freddie Mercury’s – 20 IC
    Russian Twists (Douilles) – 20 IC
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Afternoon Delight 2-1-2023! – from Almonaster

    Basketball Pre-game!

    PAX:

    – FCOJ
    – Subprime
    – Strings
    – Couch
    – Blowout
    – Almonaster

    Mosey to the warmup spot on the Track.
    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:

    Indian Dribble to the Bridge.

    Basketball Merkins – 20 OYO
    Bobby Hurley’s – 20 OYO
    Basketball Backward Lunges – 20 IC

    Indian Dribble to the Fountain.

    Step ups shoot Right Leg – 10 IC
    Basketball Dips – 10 IC
    Step Ups Shoot Left Leg – 10IC
    Incline Basketball Merkins – 10 IC
    Decline Basketball Merkins – 10 OYO

    Indian Dribble to the Golf Course

    Basketball under one arm Merkins – 10 each arm OYO
    Around the worlds – 10 each way OYO
    Figure 8 Dribble – 10 each way OYO
    Basketball Pain, 3 circles passing the basketball in plank position

    Indian Dribble to the Monkey Bars

    Mary:

    LBC’s – 20 IC
    Flutter Kicks – 20 IC
    Douille’s Basketball Pass (Russian Twists) – 20 IC

    Dribble Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • An Evening in the Park – from Willie

    One of my New Year resolutions is to start writing back blast again, so here it goes…After a mosey from the flag to the bandstand the PAX did the following warm up all in cadence:

    SSHx20, Arm Circles F/R x 10, Imperial Walkers, Hillbilliesx20, Grass Grabbersx10

    The next thang was a BLIMP in Oak Alley either Bear Crawling or Lung Walking between light post… iykyk

    The next thang was a mosey under the shelter then a DORA 100/150/200 with the following exercises, respectively.
    Penguins (2:1), Incline Merks, Squats (butt must hit the bench)

    Finally we wrapped with a round of Mary and stretches. All exercises in cadence x20

    LBCs, Angry Roach (Classic Couch), Flutter Kicks, Freddie Mercs,

    We closed with a COT and all enjoyed “Cawfee” on the front porch of the Audubon Golf Club House. Its always an honor to lead such outstanding men!

  • Afternoon Delight! 12-14-2022 – from Almonaster

    12 days of Christmas!

    PAX:

    – Couch
    – Bullseye
    – Almonaster

    Mosey to the warmup spot on the Track.
    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:

    It’s the 12 days of Christmas! So let’s mosey around the track, listen to some classic Christmas music, and see how Santa spent Christmas.

    Moose and stop at every third running man for a Santa workout. 12 reps each stop!
    Santa Burpees
    LBC’s
    Lunges, 2 is 1
    Christmas tree Merkins
    Santa chopped down a Christmas Tree (modified American Hammer)
    Santa steps and avoids presents (Side to side high knees)
    Santa kicks out of the chimney, (Gabby Pump)
    Santa Kicks (Donkey(reindeer) Kicks)
    Santa jumps
    Santa says, Hello Mrs. Clause!
    Backwards lunges
    Santa Punches the elves (Floyd Mayweathers)
    Santa hangs out with the Penguins!
    Santa’s low slow Merkins
    Santa’s mission impossible Merkin

    Back to the Flag!

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!