F3 New Orleans

Tag: Boo Boo

  • Hump Day Beatdown – from Vagabond

    Warmup

    3 exercises then round the gym between each with bear crawls and lunges

    Pax choice under gazebo

  • El Diablo – from Pool Boy

    Temperature 84 degrees.

    After giving brief disclaimer, Mosey to bleachers near back of the playround.

    Warmups –

    SSH
    Imperial Walkers
    Grass Grabbers
    Mountain Climbers
    Arm Circles

    Round 1
    5 shoulder taps, 10 plank jacks, 20 merkins, 30 squats, run up and down bleachers, run around parking lot and back. 3x
    Round 2
    Mosey to mini levee, line up shoulder to shoulder with hand slap between pax. – Indian merkin ladder
    Round 2.5
    In teams of 2, bear crawl race.
    Round 3
    Under pavillion by the track, calisthenics consisting of dips, LBC’s, step ups etc
    Round 4
    Head to football field, 2 man relay. 100 yard sprint/jog; teammate does burpees

    Head to the Flag. COT

  • Strength in numbers – from Kenna Brah

    YHC was relieved to see 3 PAX emerging from their vehicles, themselves wondering if there would be something to do.

    Obligingly, I proceed to mosey to the rock pile for warmups and surprisingly, they followed me!
    Imperial Walkers 15x
    Abe Vigoda Rx 10x
    Mtn Man Pooper Good Morning 15x
    Then worked on balance on the tracks till the train shooed us away.

    Main Thang –
    Murph Training
    With Rock:
    5 OHP
    10 Curls
    15 Rows
    Run roughly 200 Meters
    5 Rounds

    Back to the start –
    One lap around the track KOT style with a sprint for the last 50 Yards

    Ultimate Frisbee Soccer, and other Frisbee games to wrap it up
    COT
    We’re out!

  • Kenna Brah showed up – from Kenna Brah

    7 hearty souls showed up to see for themselves that the Q actually showed up.
    As a reward for their morbid curiosity, I invited the to a little fat melting exercise:
    Warmups –
    Properly Slow Abe Vigodas x 13
    Arm Circle Circuit x 13
    Imperial Walkers x13
    Mtn Man Pooper Good Morning x13

    Main Event:
    Paired with a fellow gloom buster, they faced opposite directions and when they met, they did:
    Cumuluative count:
    100 Merkins in sets of 25, after each set – run till you meet again. Got it?
    200 Air Squats sets of 50
    300 LBS in sets of 75

    Fun times:
    Red Light/Green Light game
    Then 7 min of Mary.
    COT

  • Remove the Fear-Cuffs – from Mahatma

    For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.

    Short warm up consisting of:
    Scantron stretch
    Side lung
    SSH
    Plank
    Shoulder Taps

    Grab a rock:
    Rd 1
    Front Raises x 10
    Front lung knee to ground
    Sqt press
    X 2

    Rd 2
    Burpee x 5
    Goblet sqt
    Push Up
    X2

    Rd 3
    Curl sqt press
    V Ups
    Box Jump
    X 2

    Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.

    One lone wolf runner – Hawg should up to close out the total.

    COT

  • Birthday Q with no Plans – from Pillsbury

    It was a not so humid morning with a tad breeze. I woke up later than expected, but arrived at the AO at 5:10am. I made my rounds to locate spots for our unplanned work out and hoped that I could come up with something worth it that could challenge everyone.

    At 5:30 I announced I was the Q explained I was not a professional! No feet in mouth this time.

    Some of us mosey over to the football for warm ups the rest hit the track for knees over toes

    Warm o Rama

    30 side straddle hops
    30 lbc’s
    30 grass crabbers
    20 mountain climbers
    20 Abe Vigoda
    20 forward arm circles
    20 reverse arm circles
    20 over head claps

    Mosey over to rock pile and pick a medium rock. Since it’s Monday and that means ROCK CITY, all of the following dealt with rocks.

    5 stations each
    advancement you added another 10 reps each station, which ended in total 150 reps. Sounded better in my head than actually trying to do them. Made adjustments to 5 instead of 10.

    150 overhead press
    150 curls
    150 rolls
    150 chest press
    150 big boy sit-up without rock

    Mosy back to rock pile and walk backwards to home base. Hopefully everyone received a well balanced workout this AM!

    #WeddingPlanner #TripleShift #Scantron
    #Tenderlion #Rougarou #Hokie #Charmin #KennaBrah #Bolt #HandGrenada #Mayhem #PVC #PoolBoy #Vagabond #Boo-Boo #Pillsbury

  • Im Prompt 2 – from Vagabond

    10 burpees x5
    BLIMPS
    More burpees and bench work
    Mary

  • Some Ran, some rucked, some did knees over toes – from Hokie

    Yep… runners ran

    Ruckers rucked … starting late and then finishing late

    Others explored Knees over toes training

  • No Knees Over Toes Tabata – from Scantron

    Started off with a brief backwards walk around the south end of the track to the parking lot behind the bleachers. Did a short warmup and then mosied over to the small levee behind the admin building.

    We did some up and backs over the levee, with each run ending in some derkins (10, 8, 6, 4, 2).

    That was followed by a Tabata with some complaints about not having a rock.

    6 exercises
    8 rounds of 30 seconds work/10 seconds rest

    Catalina Wine Mixer (complaints lessened after round 3)
    Calf Raises (complaints increased and Bogey tried to calf raise to the beat)
    Forward and Backward Arm Circles, Seal Claps, Overhead Claps (complaints decreased)
    Squats
    Flutter kicks
    Side to Sides up the levee and back (no more complaints)

    This was all accompanied by the following playlist, that when done right, ends with The Final Countdown finishing you out right at 45 mins.

  • Tongue tied VQ By Pillsbury – from Pillsbury

    I woke up this morning at 4:00 am sharp in anticipation of my VQ. I arrived at the AO 5:05 am and walk the area to scout-out the locations for our morning workout.

    Once that was figured out I sat quietly on a bench waiting for the arrival of the PAX.

    It looked like it was going to be a perfect morning to VQ.

    I made a disclaimer about how i get tongue tied and in true fashion I tripped over my words and TOLD the PAX to HURT THEMSELVES 😳……..

    Instead of “I’m not a professional push yourself DO NOT HURT YOURSELF!”

    Mosey over to a very well light and manicured lawn for Warmorama

    side-straddle hop
    Abe vigoda’s
    Arm circles forward
    Arm circles backwards
    Self love
    Peter Parker’s

    Mosey over to rock pile to select any size rock and riffle carry to parking lot where we did..……

    Elevens:

    Started with 10 merkins, then proceeded with alternate lunges to first drain in the parking lot, where we did 1 big boy sit ups.
    Back to starting area any way you wanted (walking, bear crawl, hop, skip, etc)
    Repeat and rinse until you had 1 merkin and 10 big boy sit-ups.

    Mosey over to pavilion where we did count down starting at 10

    10 Dips, 10 calf raises, 10 baby crunches
    Repeat and rinse.

    Went back to parking lot picked up our rocks to riffle carry back to rock pile.

    Sprinted back outside of the sable were we proceeded with 10 burpees. With several minutes on the clock PAX step in with some last minute actions to finish the rest of time.

    Ended in Name A-Rama, intentions, and closing prayer

    #KennaBrah #HokiePokey #TheArchitect #Fracsac #WeddingPlanner #Rudy #Scantron #RevSox #TripleShift #Mayhem #Boo-Boo #PoolBoy #Pillsbury