F3 New Orleans

Tag: FCOJ

  • Afternoon Delight – 1-03-2024 – from Almonaster

    Iceketball!

    PAX:

    – Couch
    – Shamu
    – Big Willie
    – Stork
    – FCOJ
    – Subprime
    – Wild Turkey
    – Manchovy
    – Almonaster

    Warmup:

    Mosey to the parking lot on River Road.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey’d to Carver Basketball court. We played a pickup game of basketball to get us in the right mindset to cheer on the Green Wave as they took on Rice!

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    “Coffee” to be held at the Tulane Basketball game. Tipoff at 8pm!

  • Afternoon Delight – 11-15-2023 – from Almonaster

    Back to Running!

    PAX:

    – FCOJ
    – Subprime
    – Couch
    – Almonaster

    Warmup:

    Mosey to the Statue by the Zoo.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Hill Billy’s – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Run a Lap around the Parking Lot

    Merkins – 20 IC
    Dips – 20 IC
    Incline Merkins – 20 IC

    Run a Lap around the parking Lot

    Squats – 20 IC
    Right Leg Lunge – 10 IC
    Left Leg Lunge – 10 IC
    Bobby Hurleys – 20 IC

    Run a Lap around the Parking Lot

    Burpees – 10 OYO

    Run a Lap around the Parking Lot

    Mary:

    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dollies – 20 IC
    Angry Roach – 20 IC
    Willy’s Penguins – 20 IC
    Vladimir Douillie’s – 20 IC

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  • Afternoon Delight – 11-15-2023 – from Almonaster

    Back to Running!

    PAX:

    – FCOJ
    – Subprime
    – Couch
    – Almonaster

    Warmup:

    Mosey to the Statue by the Zoo.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Hill Billy’s – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Run a Lap around the Parking Lot

    Merkins – 20 IC
    Dips – 20 IC
    Incline Merkins – 20 IC

    Run a Lap around the parking Lot

    Squats – 20 IC
    Right Leg Lunge – 10 IC
    Left Leg Lunge – 10 IC
    Bobby Hurleys – 20 IC

    Run a Lap around the Parking Lot

    Burpees – 10 OYO

    Run a Lap around the Parking Lot

    Mary:

    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dollies – 20 IC
    Angry Roach – 20 IC
    Willy’s Penguins – 20 IC
    Vladimir Douillie’s – 20 IC

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  • KB swings…Maybe we did too many. – from Strings

    Determined to do 100 kettlebell swings, we did that and also some snatches, and cleans and walking lunges, and painfully slow burpees. I like to do at least 15 minutes of mobility and stretches before getting into the workout. Things seemed to speed along after the first 15. We did do 100 swings and the rest. But when I got to 915 mass I was sore for the rest of the day and next. Perhaps too many swings in one workout.

  • Sweaty Bells – 7-30-2023 – from Almonaster

    Full Body Workout!

    PAX Attended:

    – FCOJ
    – SOGO
    – Willie
    – Strings
    – Subprime
    – Douillie
    – Stork
    – Almonaster

    Warm-up.

    Douille assisted with the warmup, the Q was two minutes late.

    The Thang!

    Take a lap!

    Shrugs – 50 IC
    Kettlebell Press – 20 IC
    Right Arm Press – 10 IC
    Left Arm Press – 10 IC
    Two Arm Rows – 20 IC
    Right Arm Rows – 10 IC
    Left Arm Rows – 10 IC
    Curls – 50 IC
    Triceps Extensions – 50 IC

    Take a lap!

    Kettlebell Swings – 20 OYO
    Dead Lift – 25 IC
    Deep Goblet Squats with a three second hold – 10 IC
    Right Leg Lunge with a three second hold – 10 IC
    Left Leg Lunge with a three second hold – 10 IC
    Right Side Lunge – 10 IC
    Left Side Lunge – 10 IC

    Take a lap!

    Man makers – 5 OYO
    Plank KettleBell Throughs – 20 IC
    Right Arm Plank Rows – 10 IC
    Left Arm Plank Rows – 10 IC

    Take a lap!

    Mary

    LBC’s – 25 IC
    Hello Dolly – 20 IC
    Ukrainian Douillie’s – 20 IC

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    Coffeeteria

    Thanks for the opportunity to lead!

  • Sweaty Bells – from Strings

    first 15 minutes mobility exercises and stretching, warmups. Kettblebell swings, Russian and American style; painfully slow burpees, snatches, shoulder press using 2 second concentric 3 second eccentric. Curls, halos, single arm rows, one lap. abs

  • Afternoon Delight – 6-07-2023 – from Almonaster

    Global Running Day!

    PAX:

    – SOGO
    – Poboy
    – Big Willie
    – FCOJ
    – Strings
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    We went to the Levee to take in the sites at the River.

    11’s
    – Start at the bottom with one Squat Jump and at the top with 10 Leg Lifts off of the levee. Inverse each way until opposite, making for 55 reps of each. We Bear Crawled up the levee and ran down each time.

    Mosey atop the levee, down the road, and over to the Statue.

    Statue
    – 20 LBC’s – IC

    Mosey to Oak Alley near the Fountain
    – BLIMPS Progressive
    -5 Burpees, 10 Lunges, 2 is 1, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats. Start at each pole through Oak Alley.

    Mary
    – Douillies – 20 IC

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    Thanks for the opportunity to lead!

  • Afternoon Delight – from Strings

    Usual calesthenics, 4 Rites, PSBs(painfully slow burpees), wind sprints, Qi gong moves, abs callanetics

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

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    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com