F3 New Orleans

Tag: Afternoon Delight

  • Afternoon Delight One Year Anniversary! – from Almonaster

    Looking for Leprechauns on St. Patrick’s Day Redux!

    PAX:

    – Almonaster
    – Willie
    – Big Willie
    – Bolt
    – Satchmo
    – Douille
    – King Kong
    – Pop-a-Lock
    – Couch
    – Old Bay
    – Coast Rat
    – Subprime

    Mosey to grassy area near WWI Memorial.

    Warmup:

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

    The Thang:

    Mosey around the track to the Bridge.
    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 30 IC

    Mosey to the Fountain.
    Burpees – 10 OYO
    Incline Merkins – 10 IC
    Hello Dolly’s – 20 IC

    Mosey to 1/10 mile track.
    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.
    Burpees – 10 OYO
    Diamond Merkins – 10 OYO
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.
    Burpees – 10 OYO
    Lunges – 20 OYO, 1 is 1
    Ukranian Twists (Douille’s) – 20 IC

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  • Afternoon Delight – 2-16-2022 – from Almonaster

    Miles for RCR!

    PAX:

    – MacGyver
    – Subprime
    – 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:

    Tonight was the night to Mosey around the Track for miles.

    Incline Push/Pull Station.
    4 Sets

    Stop at the Bridge.

    Lunges Right Foot – 10 IC
    Lunges Left Foot – 10 IC
    Squats – 10 IC

    Fountain.

    Right Leg Step-up – 10 IC
    6 Count Bench Crawl up and incline Merkin (alternate halfway) – 10 IC
    Left Leg Step-up – 10 IC
    Dips – 10 IC

    Stop by the Golf Cart Path.

    Burpees – 10 OYO

    Stop by final Curve

    Mary

    LBC’s – 20, IC
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

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  • Afternoon Delight – 2-2-2022 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Subprime
    – FNG Goldmine
    – King Kong
    – Blowout
    – 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:

    Groundhog’s Day!

    Dips – 10 IC
    Burpees – 10 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Merkins – 20 OYO

    Mosey around the parking lot back to the Statue.

    Squats – 30 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Lunges – 20 (2 is1) OYO

    Mosey around the Parking Lot to the Statue.

    LBC’s – 25 IC

    Mosey around the Parking Lot to the Stop Sign.

    Flutter Kicks – 25 (2 is 1) – OYO

    Mosey around the Parking Lot to the Statue.

    Inclined Merkins – 10 IC
    Left Foot Powerups – 10 IC
    Right Foot Powerhps – 10 IC

    Run around stop sign

    Mary:

    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

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  • Afternoon Delight – 12-29-2021 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Gator Roll
    – Coast Rat
    – Blowout
    – Douillie
    – 2nd Line (from down range)
    – Whopper
    – 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:

    Line by the Statue. One exercise for 21 reps, then mosey to the Stop Sign for a 2nd exercise for 21 reps. back and forth, continue for 21 exercises.

    Burpees – 21 IC
    LBC’s – 21 IC
    Squats – 21 IC
    LBT’s – 21
    Rocky Balboa’s – 21 IC
    Hello Dolly’s – 21 IC
    Curb Dips – 21 IC
    Flutter Kicks – 21 IC
    Merkins – 21 IC
    Scissor Kicks – 21 IC
    Right Leg Step-ups – 21 IC
    Curb Incline Merkins – 21 IC
    Left Leg Step-ups – 21 IC
    Box Cutters – 21 IC
    Bobby Hurley’s – 21 IC
    Curb Decline Merkins – 21 IC
    Right Leg Lunges – 21 IC
    Right Arm Punch Through Planks – 21 IC
    Left Leg Lunges – 21 IC
    Left Arm Punch Through Planks – 21 IC
    Douille’s (Russian Twists) – 21 IC

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  • Afternoon Delight – 12-8-2021 – from Almonaster

    Christmas in the air!

    PAX:

    – Big Willy
    – Coast Rat
    – 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:

    Tonight was the night to Mosey around the Track and sing Christmas Jingles from workout station to the next. Perfect weather and clear night!

    Incline Push/Pull Station.
    3 Sets

    Stop at the Bridge.

    Pull through Lunges Right Foot – 10 IC
    Pull Through Lunges Left Foot – 10 IC
    Squats – 10 IC

    Box Jump Station.

    Box Jumps – 10 OYO
    Dips – 10 OYO
    Pullup bar, knee pullups – 10 OYO

    Stop by the Golf Cart Path.

    Merkins – 10 IC
    Bird Dogs – 10 IC
    Bird Dogs Opposite – 10 IC

    Stop by final Curve
    Mary

    LBTC’s – 20, IC
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC

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  • Afternoon Delight! – 10-20-2021 – from Almonaster

    Still Waiting for Fall!

    PAX:

    – Big Willy
    – Blowout
    – Doc Ock
    – 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:

    Mosey to the Fountain.

    Rocky Balboa’s – 20, 2 is 1 OYO
    Incline Merkins – 10 IC

    Rinse and Repeat.

    Mosey around tree and back to Oak Alley.

    BLIMPS between the light poles.

    Burpees – 5
    Lunges – 10, 2 is 1
    Imperial Walkers – 15, 2 is 1
    Merkins – 20
    Plan Jacks – 25
    Squats – 30

    Bandstand.

    Individual Dora around Band Stand

    Shoulder Taps – 50 2 is 1
    Bobby Hurley’s – 75
    LBC’s – 150

    Squats – 25, IC

    On Band Stand.

    Mary

    LBT’s – 20, IC
    Reverse LBC’s – 20, IC
    Douille’s (Russian Twists) – 20 IC

    Mosey around the Parking Lot.

    Back to Flag

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    Thanks for the opportunity to Lead!

  • Afternoon Delight! 9-22-2021 – from Almonaster

    Beating the Train!

    PAX:

    – Coastrat
    – Gabby
    – Subprime
    – FCOJ
    – Doc Ock
    – Almonaster

    Mosey to the field with the Soccer goal.
    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:

    Mosey to the Fly Hill.

    Dora

    Merkins – 100
    Squats – 200
    LBC’s – 300

    Bear crawl up and over the hill. Run Back.

    Mosey to the Fly, Light Pole.

    5 X’s

    Lunge walk 10 yards
    Merkins – 10
    Flutter Kicks – 10 2 is 1

    Mosey to Moana’s Island.

    Mary

    Freddie Mercury’s – 20 OYO
    Russian Twists (Douilles) – 20 2 is 1 OYO

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    Thanks for the opportunity to Lead!

  • Afternoon Delight! 8-18-2021 – from Almonaster

    Beating the Train!

    PAX:

    – Coastrat
    – Wipeout
    – Subprime
    – Tubesteak
    – Yardsale
    – Almonaster

    Mosey to the field with the Soccer goal.
    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:

    Mosey to the levee.

    11’s
    Squats – Starting with 10
    Merkins – Starting with 1

    Mosey to the Fly, Light Pole.

    50 – Wife Pleasers, Echo Count
    75 – LBC’s, Echo Count
    100 – Shoulder Taps 1 is 1, OYO

    Mosey to Volleyball Courts and back.

    50 – Wife Pleasers, Echo Count
    75 – LBC’s, Echo Count
    100 – Shoulder Taps 1 is 1, OYO – these were replaced with Beating the Train!

    Mosey to Moana’s Island.

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

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  • Afternoon Delight! Ode to the Olympics! – from Almonaster

    F3 Olympics!

    PAX:
    – Subprime
    – Gabby
    – Douille
    – Doc Ock
    – Almonaster

    Mosey to Moana’s Island.
    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:
    Mosey to the Statue.

    Boxing.
    Rocky Balboas – 20 1 is 1 X2
    Apollo Ohnos
    Rinse and Repeat

    Gymnastics
    Pummel Horse – 30 seconds
    Olympic pose – 15 seconds

    Weightlifting.
    Incline Merkin – 10 IC
    Right Leg Step-up – 10 IC
    Decline Merkins – 10 IC
    Left leg Step-up – 10 IC
    Dips – 10 IC

    Gymnastics.
    Wall Sit – 30 seconds
    Wall Handstand Merkin – 5 OYO
    Wall Hang – 15 seconds
    Wall Handstand Merkin – 5 OYO

    Mosey to Oak Alley.
    Track and Field

    Sprint to 1st Pole.- Run it out and Return.
    20 Merkins – OYO
    High Jumps to Pole 1st Pole – Run it out and Return.
    Bobby Hurley’s – 20 OYO
    Broad jumps to 1st pole – Run it out and Return.
    Burpees – 10 OYO

    Sprint to 1st Pole.- Run it out and Return.
    20 Merkins – OYO
    High Jumps to Pole 1st Pole – Run it out and Return.
    Bobby Hurley’s – 20 OYO

    Mary
    Leg Lifts – 40 OYO, 1 is 1.
    Freddie Mercury’s – 40 OYO, 1 is 1.
    Russian Twists (Douilles) – 40 OYO, 1 is 1.

    Back to Flag

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    Thanks for the opportunity to Lead!

  • A little shoulder work – from Hokie

    Hokie, FCOJ, Blowout, Doc Ock, Gabrielle, King Kong, Almonaster, Sub- Prime

    Warm up – motivators
    Arm circles
    Echo stretch
    Ankle rolls
    Legs to chest
    Self love

    4 @ 7 – Heisenberg’s – small lap

    4 @ 14 – 4 count merkins – small lap

    4 @ 21 – plank jacks – small lap

    4 @ 28 – Shoulder Taps – small lap

    AND BACK DOWN

    11’s – diamond merkins & flutter kicks

    Teams –
    small lap with weight
    Peter Parker’s
    T-merkins
    Mountain climbers

    11’s
    Real seal burpees
    Bobby Hurley’s