F3 New Orleans

Tag: Douille

  • Field Trip – from Tinkles

    After the excitement of last weeks Q vs Q the pax showed up expecting another well organized beat down. Much to everyone’s surprise there was no Q. After brief shrugs I was appointed and off we went!

    Warm up in front of Loyola:

    Grass grabbers, imperial walkers, and SSHs complete.

    BLIMPS down the Avenue. A progression of BLIMPS at each cross street to Daneel Park.

    Lovely grass in the park made a great location for burpee and jump squat ring of fire. Voluntary Mary followed.

    Back down St. Charles with run sprint alternating at cross streets. Cross street with a stop light: 5 burpees.

    Bench work at the fountain: advanced wife pleasers (as if!), right and left leg power ups, decline merkins, dips.

    COT: gratitude for great weather, prayers for hurricane victims in FL, thanks for each other!

  • Classic Loop – from Tinkles

    Thanks to Manchovy for getting me on the Q schedule. Great way to start the week. Park was expectedly soggy but didn’t deter!

    Warm up:

    SSH x 30, Grass grabbers x 20, Windmills x 20, Imperial Walkers x 20

    Workout:

    Lap around the park. Indian run to bridge with break for ring of fire with Al Gore hold and burpees x 3 in rotation. Finished with shoulder taps.

    Indian run to the fountain for decline Merkins x 20, R leg power up x 20, Dips x 20, L leg power up, Bulgarian split lunge each leg x 20, incline merkin x 20.

    Jog/sprint to the grassy knoll for ab work (Russian twists, tin snips, penguins, LBTs x 20)

    Indian run to pull up bars with circuits of pull ups, plank, jump squats, big boy sit ups.

    Strong finish work burpees x 5 on each of the next 5 ‘running man’ graphics.

    COT. Blessed to be out making ourselves better! And prayers for no more tropical weather!

  • Leg Day on the Mountain – Canyon Training – from Sandbar

    YHC is headed the Grand Canyon for the Rim to Rim hike in October and the M. is way ahead of me in training. So Leg Day on the Mountain.
    Disclaimer in the soft rain, followed by a slow mosey up and down St. Charles the Loyola palm circle.
    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the base of the mountain, then march backwards up the stairs to 6.
    Time for the Dirty Mac (modified +1)
    -10 Left Leg Shrimp Squat IC
    -10 Right Leg Shrimp Squat IC
    -10 Sissy Squats IC
    -10 Goblet squats IC
    Run down 2 ramps, and march up the stairs backwards to 6.
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -10 Jump squats OYO
    -10 calf raises, each leg OYO
    Down and up again
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    Down and up again.
    Discussion about the “advanced wife pleaser.” Perhaps we have had the notion wrong for years. Perhaps this is about a result and not an action…. The ladies like tight buns PAX, and better form on the glute bridges will lead to that result. Think about it.
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    -10 Left Leg Reverse lunges IC
    -10 Right Leg Reverse lunges IC

    And to keep it interesting – 10 quad hip extensions left and right leg IC.
    Down the stairs to the benches. Adding a hop to the top of each IC exercise.
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups.

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions.

  • Dirty Mac with Tropicana – from Reluctant Yankee

    Today YHC had a chance to meet and greet one of guys DR from F3 Knoxville. Love the F3 network and its fun to see how this group is connected across the Nation. When we really got moving with this thing 10 years ago next month – it was a perk I didn’t even consider.

    Gathering at the park entrance – early for me – I am usually catching up kind of late. Tropicana had the chance to meet a few PAX.
    Quick disclaimer and off we went.

    Ran to Wolfpack Mtn right away. At the base we did a warmup circle of pain.
    SSH, Imp Walker Squats, Mtn Climbers, and Dying Roach x 20

    Up the stairs to 7. Started our modified DIRTY MACDEUCE.
    Lunges, Plank Jacks, Shoulder Taps, and Backwards lunges x 20
    Down the BOB MARLEY staircase – WEED smell was DANK.
    Up the regular staircase.

    Arrived at FLOOR 6 to avoid the puddles this time.
    Our man from KNOXVILLE stepped up for a COP
    We did BBQ Squats, TIE FIGHTER L/R arm cicles, SLOW 3-PT SQUATS with Toe Touch x 20, and one more that my brain can’t remember
    Tclaps to Tropicana for stepping up to teach us how they do it in Gnarly Knoxville

    Back down Bob Marley staircase and up the regular staircase.

    Arrived at FLOOR 6 again. Notice a cooler weather in the air.
    Backwards lunges, Monkey humpers, Hip Dips and Flutter kicks x 20
    another lap

    Back to FLOOR 6. Down the dank stairs up the regular stairs.
    We did 20 jump squats OYO, 20 hand release merks OYO, Nolan Ryans x 20, and Freddie Mercury x 20
    Down the regular stairs avoiding the Dank Stank stairwell.

    To the benches for Step UPs L/R, and Dips.
    Back to Flag.

    Cool crisp summer moring. Thanks for the opportunity to Q.
    You guys get me up in the AM and I appreciate you.
    Tclaps to Tropicana for joining us!

  • Up, down and up again – from Sandbar

    YHC Cashbar,

    Warmup: (In Front of Tulane)
    30 Side Straddle Hop IC
    10 Merkins IC
    15 LBCs OYO
    10 Burpees OYO

    Workout: (Big Mountain)
    Run up 2 stories, go down stairs 1
    Floor 2: 10 Merks, 20 Squats, 30 LBCs
    Floor 3: 10 LBCs, 20 Merks, 30 Squats
    Floor 4: 10 Squats, 20 LBCs, 30 Merks
    Floor 5: 10 Burpees, 20 Lunges, 30 Big Boys
    (Skipped Floor 6 due to lack of an 8th Floor)
    Floor 7: 10 Big Boys, 20 Burpees, 30 Lunges, + Mary

    Run back to Flag:
    Count off
    Name-o-Rama
    Announcements
    Intentions

    Thanks for giving me the chance to Q,
    -Chashbar

  • Resist the PSL – from Sea Man

    PSL’s are coming and only a gun show will stop them!

    Mosey around the lot to pickup late arrivals Tube Steak and Willie (of course) and to the field in front of the zoo for standard warm up and Tantric Arm Circles.

    On to the statue for the Dora
    100 Shoulder Taps 2:1
    200 Dips
    300 Inclined Mercs

    Followed it up with Lunge back pedal around the loop while partner did LBCs, LBT to the Right, LBT to the left.

    Back to the field for Jack Web’s. After much whining about 10 we finished our 10 tantric Arm Circles and on to the flag.

  • 24152 – Venti – from Sea Man

    A mass gathering pushed from RP on the levy route with 2FNGs…and a slew of 2.0s! Welcome new PAX Lois Lane, and Rocket

  • Venti 24137 – from Sea Man

    Venti is approaching 1 year! 7 pax sojourned to the river and Starbucks!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!