F3 New Orleans

Tag: Almonaster

  • 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

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • 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

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • 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

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • 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

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • 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

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Labor Day 44 – from Thighs

    In celebration of Labor Day and Thighs turning 44 on the 5th, Thighs led the Q dedicated to the #44.

    We started w/ a warm-up:

    Mosey around the block
    15x Jumping Jacks
    10 Sec Run in place
    10 Sec High Knees
    10 Sec Butt Kickers
    8x Windmills
    8x Cherry Pickers
    8x Merkins
    8x Peter Parkers
    8x In Tempo Merkins
    8x Squats
    8x In Tempo Tempo Squats

    Then we mosey-ed to the covered farmer’s market.

    We created 4 stations out of the 8 beams holding up the covered area.
    Starting at the beginning, we did:
    11x Tricep Merkins
    Ran to the next station and did:
    11x Bonny Blares
    Next Station:
    11x Hello Dollies
    Next Station:
    11x Plank Toe Touches
    We ran back to the beginning and started the gauntlet back over reducing the reps by 1.
    We kept going through the gauntlet until we got down to one.

    Instead of a 20 sec rest at the end of that set, we had T-Square tell a Dad Joke.

    We then ran back to the AO start, and pulled out the F3 Workout Deck w/ dance music in the background.

    Each PAX turned over a card and we did the 4-count exercise listed with the amount of reps being the # of the card.
    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14, but also 100 reps by direction of the card deck.
    Once the total turned over cards equaled 44, we ran down to the archway and reset the cards.
    We got 2 rounds in of the F3 Workout Deck.

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • 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

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • KB swings…Maybe we did too many. – from Strings

    Determined to do 100 kettlebell swings, we did that and also some snatches, and cleans and walking lunges, and painfully slow burpees. I like to do at least 15 minutes of mobility and stretches before getting into the workout. Things seemed to speed along after the first 15. We did do 100 swings and the rest. But when I got to 915 mass I was sore for the rest of the day and next. Perhaps too many swings in one workout.

  • Sweaty Bells – 7-30-2023 – from Almonaster

    Full Body Workout!

    PAX Attended:

    – FCOJ
    – SOGO
    – Willie
    – Strings
    – Subprime
    – Douillie
    – Stork
    – Almonaster

    Warm-up.

    Douille assisted with the warmup, the Q was two minutes late.

    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 Leg Lunge with a three second hold – 10 IC
    Left Leg Lunge with a three second hold – 10 IC
    Right Side Lunge – 10 IC
    Left Side 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

    Take a lap!

    Mary

    LBC’s – 25 IC
    Hello Dolly – 20 IC
    Ukrainian Douillie’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Touchin’ Toes – from Strings

    Goal: everyone would be able to touch toes at the end. Did a lot of mobility for 15 minutes, did a demonstration of slow jogging, jogged to bench circle at Loyola, stretching, merkins. Jogged moseyed to parking structure, ran up steps to 3 floor, more strecthing, touching toes, ran steps to 4th floor, jumping jacks, up to 7 floor, slow walking lunges, touching toes, seated stretches, hindu pushups and hindu squats. Slow jogged back to flag. Everyone at the end was able to touch their toes.