F3 New Orleans

Tag: Almonaster

  • Afternoon Delight – 5-18-2022 – from Almonaster

    School’s Almost Out!

    PAX:

    – Blowout
    – FCOJ
    – 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:

    Mosey to the Labyrinth:
    Dips – 10 IC
    Burpees – 10 OYO
    Incline Merkins – 10 IC
    Burpees – 10 OYO
    Decline Merkins – 10 OYO
    Burpees – 10 OYO

    Mosey to the Statue:

    Stop by Oak Alley for 20 LBC’S, OYO.

    Squats – 15 IC

    Take a lap.

    Right Leg Lunge – 15 IC

    Take a lap

    Left leg Lunge – 15 IC

    Take a lap.

    Mary:

    LBC’s – 20 IC
    Flutter Kicks – 20 IC
    Take a lap
    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Take a lap
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Afternoon Delight – 4-20-2022 – from Almonaster

    Over to the Fly!

    PAX:

    – Coast Rat
    – SOGO
    – Mointe
    – Big Willie
    – Couch
    – 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
    Merkins – Starting with 10
    Squats – Starting with 1

    Mosey to the Fly, Light Pole.

    Dora around the pine tree.
    100 – Wife Pleasers
    200 – LBC’s
    200 – Shoulder Taps 1 is 1

    Mosey to the Statue.

    Mary
    Leg Lifts – 20 OYO
    Freddie Mercury’s – 40, 2 is 1 OYO
    Ukrainian Douilles – 20 IC
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Beautiful Sunday Morning w/o JV – from King Kong

    I woke up to this beautiful Sunday morning to lead a Sweaty Bells beatdown. Low humidity at 51 degrees (no wind, calm, blue sky)…. what else can you ask for? No Jingle Vader sighting this morning. Must had a wild birthday night.

    Started off with the following warm-ups: Forward arm circles, backward arm circles, windmills, grassgrabbers, hill billies, and imperial walkers. We then ran a warm up lap from the statue to the stop sign and back.

    The Thang 1:
    Grabbed the sweaty bells and lunge walked from light post to light post. We stopped at every light post with exercises in between:

    1st – curls in slow cadence x 20
    2nd – squats to overhead presses x 10 OYO
    3rd – chest presses in cadence x 15
    4th – flutterkicks with bells in cadence x 20
    5th – curls with arms straight out in slow cadence x 10
    6th – manmakers x 10 OYO

    The Thang 2:
    Dora 1, 2, 3
    100 sweaty bell swings
    200 pulling sweaty bells from left to right and right to left in plank position
    300 flutter kicks

    The Thang 3:
    1- grabbed a bench and did 15 right leg step ups with the bell in cadence
    2 – 10 decline merkins OYO
    3 – 15 left leg step ups with the bell in cadence

    Finished off with a round of Mary with American Hammers with the bells x 10, Hello Dollies x 20, and Protractor with the bells.

    COT
    We have a FNG. Thank goodness Angie’s List wasn’t there because this could have gotten ugly. He’s a rugby player, and works as an announcer for the Nola Gold Rugby team part – time. And he was once a butt double for an actor for a movie set “Breacher”???? So we named him BUFFer. Get it?

    Always grateful to be out there with the PAX. Thank You for the opportunity to lead. SYITG.

    King Kong

  • Sweaty Bells – 4-3-2022 – from Almonaster

    Day after Hogs!

    PAX Attended:

    – Almonaster
    – Moana
    – Slinger
    – Jingle Vader
    – Stork
    – Subprime
    – Moules

    Warm-up.

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

    Mosey to the Fly.

    Curls

    11’s – Goblet squats starting with 10 and Wife Pleasers(Disappoiners) with the bell on the other side.

    Back to Field

    Sets

    Overhead press X 20 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Shrugs X 25 IC

    Set 2

    Move the bell between hands plank X 20 IC
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Party of Four! – from Gabrielle

    YHC wasn’t sure what the attendance would look like for his Q for Misty Mountain. Lot’s going on in the City including NOLA Bourbon Fest (not gonna see Willie, Moist, Whopper and King Kong at beatdown). I was happy to see two Misty stalwarts, Subprime and Almonaster and one Kotter, Landing Strip eagerly waiting to be lead this gloomy gloom. So without further adieu, we are off to the races!

    Mosey to Thomas Hall for Warm Up:
    • Forward Arm Circles
    • Reverse Arm Circles
    • Toy Soldiers
    • Cobra Kai’s Left and Right
    • Imperial Walkers
    All exercised IC X12

    Mosey to Shelter for:
    Red Hot Chili Pepper
    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Mosey to Iggy statue for Dirty McDeuce

    1st Set
    • Merkins
    • Monkey Humpers
    • Crunchy Frogs

    1 Lap to top of 1st level of parking garage

    2nd Set
    • Staggered Right Merkins (Right Foot over Left Foot)
    • Tik Tok Lunges
    • Hello Dollys

    1 Lap to top of 1st level of parking garage

    3rd Set
    • Staggered Left Merkins (Right Foot over Left Foot)
    • Alternating Side Lunges
    • Tempo Flutter Kicks

    1 Lap to top of 1st level of parking garage

    4th Set
    • Diamond Merkins
    • Genuflections
    • GasPumps

    1 Lap to top of 1st level of parking garage

    All of the above exercises done in I/C X12
    Mosey Back to Flag
    Count-off, Name-o-rama Announcements and Prayers
    Thanks for the honor of letting me lead.

  • 21s – from Vagabond

    Black Jack 21 – again…

    21 reps of 21 exercises

    Benches
    -dips
    -burpees
    -step ups

    Top
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Descent 1
    -derkins with alternating shoulder tap
    -side squats 1is1
    -upward flutter kick 4 count

    Descent 2
    -decline alternating toe taps 4 ct
    -lunges 2is1
    -incline sit-ups

    Descent 3
    -decline plank jacks 2is1 (4 count)
    -Bobby Hurley
    -incline box cutters 1is1

    Descent 4
    -decline shoulder taps 4 count
    -bob & weave
    -incline on back alternating toe touches 2is1

    Benches
    -decline plank step ups
    -incline wife pleasers
    -1 legged step up

    Field
    -alternating toe taps
    -prisoner kneel
    -American hammers

  • 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

    Back to Flag

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • 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

    Back to Flag

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Pre St. Party’s Day – from Almonaster

    Pre-St. Patrick’s Day Celebration!

    PAX:

    – Almonaster
    – Old Bay
    – Chiquita
    – King Kong
    – Couch
    – Gabby
    – Willie
    – Douille
    – Subprime

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 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 to the Grotto.
    Wall Crawl Incline Merkins – 10 IC – Switch halfway
    Right Leg Step-up – 10 IC
    Leg Lifts – 10 IC
    Take a Lap.

    Submarine Merkins – 10 IC
    Left leg Step-ups – 10 IC
    Flutter Kicks – 10 IC
    Take a lap.

    Dips – 10 IC
    Squats – 10 IC
    Box Cutters – 10 IC
    Take a lap

    Partners – all of the ledge holding feet.
    Air Crunches – 10 IC
    Air Twists – 10 IC
    Air hangs – 3 sets at 20 seconds

    Mosey to the Newcomb Building

    Steps – Run to the top
    Hops – to the top
    Repeat

    Mary
    Mosey to the building with the swings.
    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s – 20 IC

    Back to flag!

    Thanks for the opportunity to lead!

  • It Was A Painful Morning – from Fast Tax

    Saturday, March 5, 2022
    It had been almost a year since YHC Q’d Mothership so I was rather looking forward to it…at least Friday evening. After a long night entertaining the relatives and drinking waaayyyy too much wine, I finally hit the bed sometime around 1 or 2am. Needless to say, when the alarm went off at 6:00, I knew it was going to be a very painful morning. Nevertheless, Tax Credit and I managed to get there just in time.

    After disclaimer was given, 8 Pax moseyed to the parking lot for some warmups consisting of SSH, Abe Vigodas, Nancy Kerrigans, and Hairy Rockettes. YHC’s inability to do the left side of the Nancy Kerrigans did not escape the attention/commentary of those in attendance…

    Unwilling to jump right into the highly anticipated main event, YHC kicked things off with 50 ish yards of Welsh Dragons.
    Welsh Dragons: While remaining in plank position, PAX bear crawls forward 5 yds, does 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (I think), holding plank for rest of PAX to finish.

    Next bit of fun was the Indian Crab Walk Snake with a crabby wife pleaser twist at the end.
    Indian Crab Walk Snake: While lined up on your six doing LBCs, the guy in the back crabwalks to the front, weaving in and out of the PAX as he makes his way to the front where he performs two crabby wife pleaser merkins. As each PAX makes it to the front, the guy in back starts, at least in theory…It seems this proved too difficult b/c when YHC got to the front and looked back, there were at least three crabs heading his way.

    With time to spare, YHC thought Indian Rabbit Hop , sure, why not…
    Indian Rabbit Hop: PAX lines up, face down in plank position, all facing left with 2-3 feet between PAX. Last man broad-jumps over the planking PAX to the head of the line, Indian Run style. We continued cycling through until Q said stop.
    After retrieving his balls and cones, and dishing out a few penalty burpees, we headed to the Great Lawn for BATTLE FRISBURPEE.
    After a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle.

    Team 1 (black shirts): Almonaster, Tax Credit, Willie, War Eagle
    Team 2 (non-black shirts): Boo-Boo, Fast Tax, King-Kong, Mahatma

    The battle was hard fought and close…ish. Several PAX took advantage of the “last one touched” rule to strategically hit members of the opposing team that guarded too closely (mostly YHC), forcing them to stop and do 3 burpees. Almonaster learned (repeatedly) that you can be hit by the Baller even if you aren’t holding the Frisbee. Meanwhile, more than once, War Eagle’s demonstration of full-contact Frisburpee in a prior game was revisited on him and his teammates.

    Even though YHC’s referee skills maintained a fair and level playing field, Team 2’s victory was decisive with a final score of 6 to 2.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Breakfast at Café Navarre followed for most.

    Thanks for the fellowship!
    SYITG