F3 New Orleans

Tag: Ballast

  • 6.7.6 – tibialis anterior mountain – from Hokie

    At 0600 there wax No Q so I took it

    At 0630 We started with 6 Pax on a Glorious beautiful Sunday morning and we finished with 7 (I know it is hard to believe anyone would be late in this group 😜) and we finished with 6 at coffee (Mayham had to go pack for Hawaii). Thus 6.7.6…

    The Thang

    Start with tibialis anterior exercises and then climb a mountain of reps and finish with tibialis anterior exercises and Sunday mornings.

    For more info on tibialis anterior exercises search Knees over Toes on YouTube:

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    The Mountain

    1 Burpee
    10 Merkins

    1 Burpee
    10 Merkins
    25 Step-ups (2 is 1)

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    Mosey to back of NOMA

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    SUNDAY MORNINGS!

    Thanks for opportunity to lead

  • Frac It, I’ll Q! – from Fracsac

    8 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with 10 x 8 count body builders.

    Route 66 Vagabond style at the lamp posts. Start with 11 burpees and work down to 1. MoT was running.

    The Suck – 666 style. 3 minutes of 6 SSH, 6 merkins and 6 jump squats over and over. Call out your rounds complete.
    1 minute rest then rinse and repeat. Penalty if first round number not exceeded. Lucky for the Pax, Catfish came through!

    Mosey to field for some 4 on 4 frisbee passing action. Cones set up in a circle, 5 passes equals 1 point. Rules a little sketchy, but some good passes and all were sweaty in the end.

    Finish off with Sunday Mornings.

    Great stuff! Thanks for posting and for the fabulous Coffeteria that followed.

    SYITG

  • April Foolishness – from Kenna Brah

    A rare and last minute appearance by YHC. So you know me to be unconventional, right?

    Well here was the warm up:
    Good Morning Mountain Man Poopers
    Imperial Walkers
    Simple horizontal twists
    Hot diggity dynamic downward dog cobras
    Multi Variant variable cadence SSH

    Foolish right? Why? Bring up examples if foolishness and what might appear foolish but actually results in innovation.

    Then mosey to the greatest lawn ever for the first thang:
    4 corners of the lawn were used.
    1st corner
    10 hand release Merkins
    10 plank jacks
    Backwards run to corner 2
    20 squats
    20 SSH
    Backwards run to corner 3
    30 Big Ball sit-up
    30 leg lifts
    Backwards run to corner 4
    40 mountain climbers
    40 OH claps

    Repeat one more time.

    Pickup the 6’s Mosey back to start, catch breath, talk a bit.

    Run across the lawn to swings, flowers etc.
    Did balance work with Yoga like moves, but it was definitely NOT Yoga, right Frac?
    Used swings for silly moves that didn’t work out well.
    Incorporated stretches between exercises
    Moved to, dare I say, Ple-A? Nicely done guys!! T-claps!
    10 sets
    Combo Curtsey, backwards, wide back lunges in cadence.
    15 count step ups
    People’s chair with 10,20,30, airpresses
    20 Dippity do da’s

    Circle up at starting point
    7 minutes of Mary,
    Flag and COT to induct an FNG

  • Leave no Man Behind – from Heisenberg

    Leave no man behind, but leave no man where you find him

    Warm up in the Peristyle – Imperial Walkers, Grass Grabbers, Abe Vigoda, Peter Parkers, Parker Peters, Arm Circles, 8 Count Body Builders.
    Leave No Man Behind – We separated into three groups. Group one carried the 80lb sand medicine ball (“Aponi”), 60lb sandbag (“Sandy”), and a 40lb sandbag (I didn’t catch the name) towards the Foundry. In contrast, the other two groups moseyed a certain distance, then performed three burpees and swept back to meet the group with the coupons. This was repeated as each group took turns carrying coupons or running/Burpees/sweeping the six until we arrived at the Foundry.

    Foundry – keeping our groups, we had stations of merkins, pull-ups, lunges, and the timer of running to the walking path and performing three burpees. Those looking for additional work performed the timer with sandbags. We completed three rounds.

    Tool Wall – using the one group carries and two groups sweep we moved to the tool wall for some calf work.

    Great Lawn –Again, alternating groups with coupons, we moved from the Tool Wall to the Great Lawn for some mary and then back to the flag with a bit of time for some burpees.

    COT – Welcome down range Carpool (Northshore, now Woodlands Tx) and Chick (San Antonio, now Chicago), and FNG Clouseau, and welcome back Kotter to Kimchi.

    Notes
    Aponi (as suggested by ChatGPT) – “Aponi,” which means “butterfly” and is associated with healing and transformation in several Native American cultures. The name is often given to girls with the hope that they will grow up to become healers or medicine women.

    TClaps to Mahatma for performing lunges with Aponi and KimChi for his triumphant return.