F3 New Orleans

Tag: Buster

  • Pull-Ups Can Be Swole Too

    The first disclaimer this morning, as I turned on my speaker and it immediately died, was that I forgot to charge may speaker last night. Swole Fest just ain’t as swole without some good 90’s tunes. So we had to make due with the iPhone speaker. Just not the same. Apologies to the Swole Fest Pax for letting you down so early on a Monday. Ashamed, I stumbled through the rest of the disclaimer and we got to work.

    Warm-up COP: SSH x 20 IC, Windmills x 10 IC, IW x 20 IC, Grass Grabbers x 10 IC, Arm Circles 10 Forwards 10 Backwards IC, Mountain Climbers x 20 IC

    We started with a Swole Fest cinderblock reverse pyramid. Time to get swole. 5 exercises, 3 rounds, decreasing reps.

    Shoulder press x 20 IC, Curls x 20 IC, Goblet Squats x 20 IC, Rows x 20 IC, Chest Press x 20 IC

    Shoulder press x 15 IC, Curls x 15 IC, Goblet Squats x 15 IC, Rows x 15 IC, Chest Press x 15 IC

    Shoulder press x 10 IC, Curls x 10 IC, Goblet Squats x 10 IC, Rows x 10 IC, Chest Press x 10 IC

    Next we moseyed to the Foundry. We worked the front, now time to work the back. And what better way to get Swole than to bring back Pull-Ups. Pull-Ups have always been a staple of the Foundry and City Park, but we had to abandon them for while during Covid when the exercise equipment was off-limits. Now that the equipment is back open, the Pull-Ups are back on. 3 stations, 2 rounds:

    Pull-Ups x 10 (the count), Rows, Super-Mans, Dips

    We moseyed back to the front of the Children’s Museum, grabbing our blocks on the way, for 11’s.

    Deep Squats on one side, Jump Lunges on the other side.

    Cinderblock in the middle.

    When crossing to one side, 10 Curls in the middle.

    When crossing to the other side, 10 Shoulder Press in the middle.

    We moseyed back to the flag for count-off, name-o-rama, announcements, intentions, and prayer. Thank you for the privilege to lead.

    Walleye

  • Swole Fest IV

    Mondays at City Park Children’s Museum have become cinder block work-outs with minimal to no running. 8 strong. 35# cinder blocks. Disclaimer. Short mosey, and off we go.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, Windmills x 10 IC, MC x 20 IC

    The Thang 1

    Flora 1-2-3, aka Blockora 1-2-3, aka Dora with blocks 1-2-3. High Rise introduced this last week during Swole Fest 3, and it was so much fun I brought it back for another round. All Pax partner up with blocks. 100 Merkins: P1 does Merkins with each hand on a block, P2 does squats, flapjack after 20 Merkins. 200 Power Cleans: P1 does Power Cleans with block, P2 does side lunges, flapjack after 20 Power Cleans. This one was quite tiring. 300 LBC’s: P1 does LBC’s with block on chest, P2 does block hops, flapjack after 30 LBC’s.

    The Thang 2

    Block-o-round. Each Pax stood 15 feet apart with block. Exercises with blocks x 20 in cadence, then animal crawl counterclockwise to the next block for the next exercise. Curls, Right leg lunges, Rows, Left leg lunges, Dips, Block raises, Curls, Bus-drivers.

    We ended with 8-count cinnamon twist crunch, explained and led by Belloq. Very nice exercise!

    COT: count-off, name-o-rama, intentions, and a prayer. We plan to continue Swole Fest for most of the summer, Mondays at City Park. Please come and join us. Thanks for letting me lead.

    Walleye

  • Rarajipari at the Mountain

    Rarajipari is a running game played by the Tarahumara people of the Copper Canyons region in Chihuahua, Mexico. Two teams of four or more run and kick a baseball-sized ball. The goal is to win, and not step on the ball and bite it in the process. I was first introduced to Rarajipari by Yankee at Wolfpack Mountain, and Hawg at the Mothership. We decided to bring it back to City Park.

    7 men met at NOMA. Disclaimer given reminding of physical distancing. We ran a warm-up lap around NOMA.

    Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Arm circles 10 forwards 10 backwards IC.

    Next we moseyed to Wisner Mountain, stopping at several spots along the way. COP #1: LL step-ups x 15 IC, Dips x 15 IC, RL step-ups x 15 IC, Dips x 15 IC. COP #2: Peter-parker x 15 IC, Shoulder taps x 15 IC, Parker-peter x 15 IC, Merkins x 15 IC.

    Wisner Mountain. At the bottom: Incline merkins x 10 IC, Dips x 10 IC. Sprint to the top of the mountain. At the top: Decline merkins x 10 IC. Mosey to the bottom for round-robin Mary: Box cutters x 20 IC, Dying cockroach x 20 IC, V-ups x 20 IC, American Hammer x 20 IC, Hello dolly x 20 IC, Wife-pleasers x 20 IC, LBC’s x 20 IC.

    Rarajipari through City Park. After a disclaimer to be careful and not step on the ball or twist an ankle, YHC proceeded to step on the ball and almost bust my a$$. Luckily no one got hurt. We split into 2 teams, with Rarajipari back to NOMA. We took a short tour of City Park, running past Pan Am stadium, down Zachary Taylor drive, turning to go under the 610 underpass, pausing for calf-raises x 20 IC and monkey-jumpers x 20 IC, and continuing down Henry Thomas drive back to NOMA.

    COT: Count-off, name-o-rama, announcements, intentions, and a prayer. Thanks for allowing me to lead.

    Walleye