F3 New Orleans

Tag: Backflip

  • We Played With Jugs (#NotWhatYouThink)

    The Scene:  The Knoll

    Conditions: Early. Cool. Breezy. Gloomy like we were on the set of the movie The Fog.

    We took a photo early so we wouldn’t forget.
    Oh, look…a cast member from the movie The Fog joined us for the workout.
    Sadly, it couldn’t keep up with us and faded into the wind……….

    Welcome

    Disclaimer 

    Warm-a-Rama:

    20 rep warmups at the shovel flag

    • Arm Circles Forward
    • Arm Circles Reverse
    • Squats
    • Several types of stretching so we wouldn’t blow our quads. I told the guys to just watch me and count in cadence.
    • Mosey……

    1st Circle 

    I cannot recall what we did here but I hope to remember so I can type it out here but if I don’t then you have this fun sentence to read. Mosey to the sundial.

    Sundial

    • Squats
    • Upcline Merkins
    • Mosey to the 2nd circle.

    3rd Circle

    • Side Straddle Hops – 20
    • Side Straddle Punch – 20 *I made this one up. The foot motion is the same but the punch is out and in. Basically, we all looked pretty goofy doing this darn thing. It’s harder than you might think because it’s an imbalance in the mind.

    Return to Shovel Flag

    • Arm Circles Forward Forward 
    • Arm Circles Reverse Forward
    • Squat stance 20 count rep
    • Several types of stretching so we wouldn’t blow our quads. I told the guys to just watch me.

    The Thang: 

    Grab milk jugs of H2O. Start walking. I did inform the guys for those that wanted to modify they could go ahead and mosey to each circle area but once they arrived the water jugs had to be lifted outstretched and hold the position till the six arrived. Of course the younger guys mosey’d and the season’d gentlemen walked.

    • Hammer Curls to 1st Circle

    First Circle:

    Squat with jugs held to chest #NotWhatYouThink- On your own

    Hammer Curls to the Sundial

    Sundial:

    • Butterfly’s on the wall – 30 count
    • Flutter kicks on the wall – 30 count
    • Water jug snatch – in squat position, pick up jug, raise above head, lower down and repeat with other arm – 30 count
    • Crunches on the wall – partner steps on feet while the other is crunching on the wall – 30 count

    3rd Circle:

    Hammer Curls to the 3rd circle. The season’d gentlemen decided to have fun with the younger guys and we slowed down our walking pace as we neared the 3rd circle.

    More squats in 30 count and then held in squat position for a 30 count. I told the men I love the sound of groaning in the morning.

    We all mosey’d to the shovel flag so we could release our hands from our jugs. #NotWhatYouThink

    Mary:

    Jane Fonda – 30 – No jugs were handled during this excercise.

    American Hammers – 30

    Bicycles – 10

    Count-o-Rama

    Name-o-Rama

    COT / BOM: 

    Prayer request for needs and concerns.

  • 70-0. First Round Draft Pick!

    70-0. First Round Draft Pick!

    The Scene:The Knoll

    Conditions:41*, Overcast, and slightly wind. Park was rather abandoned…

    8 Pax made it out of bed and posted! Where did the warm weather go from this week? 

    0700 – YHC was the only one not wearing a jacket…but of course he was the Q, so he knew how warm we’d be getting in our beatdown! He brought out a speaker…what would that be for?? The Pax would see.

    The flag was flying better than ever with a nice steady wind. It was cold and rather depressing looking outside like the scene from an abandoned town. A few brave souls were jogging, but no cross-country meet was taking over the park.

    No Disclaimer since there were no FNG’s…hopefully we’ll get some out next week.

    Warm-a-Rama:

    1 lap (opposite way as usual) around the “track.”

    Finkle Swings x11

    Goofball x16

    Plank jacks x12

    Smurf Straddle Hops x14

    Seal jacks x20

    Peter Parker x10

    The Thang:

    YHC pulled out his phone, connected it to the speaker, and played Thunderstruck. Pax were instructed to get in plank position and do a merkin every time they heard the word “Thunderstruck.” Backflip wanted to get even more buff, so he added merkins to the word thunder too. Some Pax joined in. A few minutes later, our arms were shaking, and we resented the ACDC artist for singing “Thunderstruck” so frequently at the end of the song.

    YHC had mercy on the PAX and decided to let the next the next ACDC song play while we stretched. As “You shook me all night long” played, we stretched hamstrings, glutes, groin, hip flexors, calves, etc.  

    Backflip gave a recovery countdown while YHC put the stereo away… Pax played Frogger and moseyed across Highland road to the baseball field.

    The scene was set…it was a baseball game that had 4 innings…

    In inning one, YHC announced that PAX had allowed 7 runs, so we did 7 burpees at each base, moseying in between. 

    In inning two, YHC announced that PAX had allowed 14 runs, so we did 14 merkins at each base, moseying in between. 

    In inning three, YHC announced that PAX had allowed 21 runs, so we did 21 flutter kicks at each base, moseying in between. 

    In inning four, YHC announced that PAX had allowed 28 runs, so we did 28 Al Gores at each base, moseying in between. 

    70 runs allowed!

    Yes, it was a fake game, but the workout was as real as it gets…Any team that bad would be deserving of the first-round draft pick!

    Then Pax moseyed back across highland to the pav.

    Partner exercise – one partner did a wall sit while the other ran to the pullup bars for 10 pullups, then ran to the sundial for 10 freak nasty’s and finally rounded the corner with 10 merkins at the last “base.” When your partner got to the sundial, the wall sitters added air presses as well. Dagwood showed his real speed, earning himself the gold medal…we all coveted Shangeaux who was paired with Dagwood and therefore had the shortest wall sit…good father/son combo.

    Finally, we finished off by visiting the zoo with a duckwalk and bear crawl back across the path followed by a crab walk and frog hop back. Snack pack enjoyed the bear crawl the most since he was rocking his Baylor Bears gear.

    Mary:

    YHC grabbed a coupon from the car…

    American Hammer – 5 each with the coupon, passing it around while the rest of the Pax did non-coupon hammers when it wasn’t their turn. 40 total. The overachiever once again was backflip who cadenced his 5 hammers making them 10.

    LBC’s – same as hammers but with coupon held over the head.

    Count-o-Rama

    Name-o-Rama

    COT/BOM:

    Prayer requests:

    Worms announced his daughter passed a retest at OT school that she had failed the first time…answer to prayer. 

    Backflip’s baby is due in April…now we see why he was overachieving (trying to avoid the dad-bod!)

    YHC prayed… thanked God and lifted up baby backflip.

    Most Pax left, a few went to lighthouse coffee house for fellowship afterward.

    Ready for warmer weather…see you Wednesday at the Coliseum!