We heard the Penguins were flying to the North Pole and decided to lay down on the banks of the Audubon Lagoons.
The PAX were motivated to perform some Nickles and Dimes. 50 Penguins or Core exercise and 10 merkins, shoulder taps, or squats at each 3rd running man. We finished with Penguin Ring of Fire!!
Subprime, Strings, Voila, Couch, Big Willie, Blowout, SOGO, and Almonaster
53 degF 81% RH 4mph SE
Beautiful conditions for YHC’s Renaissance VQ
I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.
6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.
Disclaimer at 6:30 provided and to work we went.
Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)
11s of Motivaters and Burpees
Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
Mosey to the second trash can and back, some were brave enough to touch it
Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)
To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops
Traditional Sunday Mornings 3x
COT
RCR, OMM, IOM – just sign up, everyone needs a t-shirt
Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts
Happy to have the opportunity to lead. Look forward to more.
Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
SYITG
With Thanksgiving on my mind, I wanted to make sure that the NOLA Pax knew how thankful I was to Q the Mothership. My watch shows 6:30 am and I launch into my necessary disclaimer and go over the 5 core principles of F3. From there we head to the Peristyle for the low slow warm ups with the form police out in full force.
WARMARAMA
10 Squats, 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Tie Fighters (forward and backward) with 15 Burpees. Everything was in a slow cadence and the form police had to issue citations for not getting past 90 degrees on the squats. Not being in a plank position for the Peter Parkers and Shoulder Taps (Saw too much A Frame going on) and not getting the chest to the ground on the Merkins and Burpees.
THE THANG
I inform the PAX of my desire to go around the great lawn on the pavers by performing the Gorilla, Bear Crawl and Crawl Bear. Specifically, we start on the pavers in front of the small monument and we are always facing north. We proceed to Monkey to the right all the way to the covered structure. From there, we bear crawl north to the covered structure. Once we reach that location, we Monkey to the left to the covered structure then Crawl Bear south to the covered structure. Once we reach the last covered structure, we Monkey to the right to where we started. That routine took about 20-25 minutes.
We cross the street to the use the benches in front of the Peristyle for 10 low slow Bulgarian Split Squats (each leg), 10 low slow dips and some reverse plank time with our feet on the benches and shoulders making contact with the ground.
With time running short I lead the Pax in the JackAss Webb routine which is a one burpee / 2 donkey kick exercise. We do 5 burpees IC /10 DK, 7 burpees IC /14 DK and 10 burpees IC / 20 DK.
Finish up the last 10 minutes with stretching.
COT
Had the countoff, namerama and shared the importance of being grateful not just thankful. Being thankful was more of a thought or feeling while being grateful compels us to action. Specifically, gratitude is incomplete if there is no expression of your gratefulness. So, this Thanksgiving season, show your gratitude by expressing it in a concrete way. Maybe, sign up to Q a workout to express your gratitude for F3 and what it has done in and through your life.
YHC Cashbar,
Warmup: (In Front of Tulane)
30 Side Straddle Hop IC
10 Merkins IC
15 LBCs OYO
10 Burpees OYO
Workout: (Big Mountain)
Run up 2 stories, go down stairs 1
Floor 2: 10 Merks, 20 Squats, 30 LBCs
Floor 3: 10 LBCs, 20 Merks, 30 Squats
Floor 4: 10 Squats, 20 LBCs, 30 Merks
Floor 5: 10 Burpees, 20 Lunges, 30 Big Boys
(Skipped Floor 6 due to lack of an 8th Floor)
Floor 7: 10 Big Boys, 20 Burpees, 30 Lunges, + Mary
Run back to Flag:
Count off
Name-o-Rama
Announcements
Intentions
Thanks for giving me the chance to Q,
-Chashbar
11’s and BLIMP’s!
PAX:
– Stork
– Strings
– Doc Oc
– Couch
– almonaster
– Bulleseye for “Coffee!”
Warmup:
SSH – 20 IC
Stretch
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
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.
Mosey to the Statue
Mary
– Flutter Kicks – 20 IC
– Vkadimir Douillies – 20 IC
Mosey to Oak Alley
BLIMP’s – Cumulative down Oak Alley
– 5 Burpees
– 10 Lunges – 2 is 1
– 15 Imperial Walkers
– 20 Merkins
– 25 Plank Jacks
– 30 Squats
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to lead
Hot, Humid, Worth it!
PAX Attended:
– Strings
– Subprime
– Jingle Vader
– Almonaster
Warm-up.
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang!
Take a lap!
Shrugs – 50 IC
Kettlebell Press – 20 IC
Right Arm Press – 10 IC
Left Arm Press – 10 IC
Two Arm Rows – 20 IC
Right Arm Rows – 10 IC
Left Arm Rows – 10 IC
Curls – 50 IC
Triceps Extensions – 50 IC
Take a lap!
Kettlebell Swings – 20 OYO
Dead Lift – 25 IC
Deep Goblet Squats with a three second hold – 10 IC
Right and Left Leg Lunge – 10 IC
Take a lap!
Man makers – 5 OYO
Plank KettleBell Throughs – 20 IC
Right Arm Plank Rows – 10 IC
Left Arm Plank Rows – 10 IC
Mary
Helloo Dolly! With the Bell – 20 IC
Ukrainian Douillie’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Coffeeteria
Thanks for the opportunity to lead!
Running Man Re-dux!
PAX:
– Subprime
– Big Willie
– Blowout
– Almonaster
Mosey to grassy area near WWI Memorial.
Warmup:
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.
List of exercises at each running man listed below:
2 – Squats – 20 IC
4 – Merkins – 20 IC
6 – LBC’s – 20 IC
8 – Lunges – 20 IC
10 – Incline Merkins – 20 IC
12 – Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements,
Intentions
Prayer
Thanks for the Opportunity to Lead!
Running Man Re-dux!
PAX:
– Subprime
– Big Willie
– Blowout
– Almonaster
Mosey to grassy area near WWI Memorial.
Warmup:
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.
List of exercises at each running man listed below:
2 – Squats – 20 IC
4 – Merkins – 20 IC
6 – LBC’s – 20 IC
8 – Lunges – 20 IC
10 – Incline Merkins – 20 IC
12 – Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements,
Intentions
Prayer
Thanks for the Opportunity to Lead!
Back in the swing!
PAX Attended:
– Douille
– Wild Turkey
– Jingle Vader
– Stork
– King Kong
– Bullseye
– Willie
– Almonaster
Warm-up.
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang!
Run a lap around the Parking Lot.
Halo’s – 10 each way, OYO
Kettlebell Shrugs – 25 IC
Kettlebell swings – 20 OYO
Kettlebell Deadlift – 20 IC
Goblet squats – 20 IC
Right arm squat thrust – 10 IC
Left arm squat thrust – 10 IC
Lunge to half point of stop sign and back with bell.
2nd Set
Overhead press – 20 IC
Right arm rows – 10 IC
Left arm rows – 10 IC
Two arm rows – 10 IC
Curls to stop sign and back.
3rd Set.
Kettle Bell pull Throughs – 20 IC
Right arm plank rows – 10 IC
Left arm plank row – 10 IC
Triceps’ extension to stop sign and back.
Mary:
LBC’S – 20 IC
Flutter Kicks – 20 IC
Ukrainian Douille’s X 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to lead!
Back in the swing!
PAX Attended:
– Douille
– Wild Turkey
– Jingle Vader
– Stork
– King Kong
– Bullseye
– Willie
– Almonaster
Warm-up.
Stretch
SSH – 20 IC
Arm Circles – 10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang!
Run a lap around the Parking Lot.
Halo’s – 10 each way, OYO
Kettlebell Shrugs – 25 IC
Kettlebell swings – 20 OYO
Kettlebell Deadlift – 20 IC
Goblet squats – 20 IC
Right arm squat thrust – 10 IC
Left arm squat thrust – 10 IC
Lunge to half point of stop sign and back with bell.
2nd Set
Overhead press – 20 IC
Right arm rows – 10 IC
Left arm rows – 10 IC
Two arm rows – 10 IC
Curls to stop sign and back.
3rd Set.
Kettle Bell pull Throughs – 20 IC
Right arm plank rows – 10 IC
Left arm plank row – 10 IC
Triceps’ extension to stop sign and back.
Mary:
LBC’S – 20 IC
Flutter Kicks – 20 IC
Ukrainian Douille’s X 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to lead!
