F3 New Orleans

Tag: FCOJ

  • Afternoon Delight! 9-22-2021 – from Almonaster

    Beating the Train!

    PAX:

    – Coastrat
    – Gabby
    – Subprime
    – FCOJ
    – Doc Ock
    – Almonaster

    Mosey to the field with the Soccer goal.
    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:

    Mosey to the Fly Hill.

    Dora

    Merkins – 100
    Squats – 200
    LBC’s – 300

    Bear crawl up and over the hill. Run Back.

    Mosey to the Fly, Light Pole.

    5 X’s

    Lunge walk 10 yards
    Merkins – 10
    Flutter Kicks – 10 2 is 1

    Mosey to Moana’s Island.

    Mary

    Freddie Mercury’s – 20 OYO
    Russian Twists (Douilles) – 20 2 is 1 OYO

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  • A little shoulder work – from Hokie

    Hokie, FCOJ, Blowout, Doc Ock, Gabrielle, King Kong, Almonaster, Sub- Prime

    Warm up – motivators
    Arm circles
    Echo stretch
    Ankle rolls
    Legs to chest
    Self love

    4 @ 7 – Heisenberg’s – small lap

    4 @ 14 – 4 count merkins – small lap

    4 @ 21 – plank jacks – small lap

    4 @ 28 – Shoulder Taps – small lap

    AND BACK DOWN

    11’s – diamond merkins & flutter kicks

    Teams –
    small lap with weight
    Peter Parker’s
    T-merkins
    Mountain climbers

    11’s
    Real seal burpees
    Bobby Hurley’s

  • Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster

    F3 and FiA Mixed Beatdown!

    PAX:

    –

    Start at Flag.

    Mosey to the field across Magazine St. (Moana’s Island).

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Partner up with a person from the opposite group (F3 and FiA).

    Dora to the marker and back.

    100 – Shoulder taps (1is1)
    200 – LBC’s
    200 – Squats

    Burpees – 10 OYO

    Switch to FiA for the remainder of Beatdown.

    Tabata / HIIT style:

    2 rounds of each working 45 seconds with 15 seconds rest:

    1) Plank jack w/ crunch.
    2) Prisoner get up w/ jump.
    3) Sit up to Get up.
    4) Suicide Push Ups (Catalina Wine Mixers).
    5) Froggers.
    Mary

    Flutter Kicks – 10 IC
    Freddie Mercury’s – 10 IC
    Russian Twists (Douilles) – 10 IC

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    “Coffee”

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  • Afternoon Delight! 5-26-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – Coastrat
    – Gator Roll
    – Douille
    – Wipeout
    – FCOJ
    – Almonaster

    Mosey to the field with the Soccer goal.

    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:

    Mosey to the levee.

    11’s
    Merkins – Starting with 10
    Squats – Starting with 1

    Mosey to the Fly, Light Pole.

    Dora around the pine tree.
    100 – Wife Pleasers
    200 – LBC’s
    300 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Leg Lifts – 40 OYO
    Freddie Mercury’s – 40 OYO
    Russian Twists (Douilles) – 40 OYO
    Burpees – 10 OYO

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  • The Afternoon Delight – 5-19-2021 – from Almonaster

    Beatdowns in the rain are the best!

    PAX:

    – Douille
    – Wipeout
    – Coastrat
    – Blowout
    – FCOJ
    – Almonaster

    Mosey to Zoo Overhang.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Benches in front of the Zoo.

    Incline Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Dips – 10 IC
    Left Leg Step-ups – 10 IC
    Rinse and Repeat

    Mosey to Zoo Statue.

    Dora from Statue around stop sign and back.
    Decline Curb Merkins – 100
    Squats – 200
    Russian Twists (Douilles) – 300, 1 is 1

    Mosey WW1 Monument.

    Mary.
    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Scissor kicks – 20, 1 is 1 OYO
    Dying Cockroach – 20 IC
    Box Cutters – 20 IC
    Gator Roll – 10 OYO
    Burpees – 10 OYO

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  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!

  • Afternoon Delight! 4-21-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – FCOJ
    – Blowout
    – Almonaster

    Mosey to the field with the Soccer goal.

    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 – 5 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Fly, light pole in field.

    21’s
    Big Boy Situps – 21 OYO
    Merkins – 21 OYO
    Squats – 21 OYO
    X’s 3

    Take a lap over the hill and back.

    Dora
    100 – Leg Raises
    100 – LBC’s
    150 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Freddie Mercury’s – 40 2 is 1 OYO
    Russian Twists (Douilles) – 20, 2 is 1 OYO
    Burpees – 10 OYO

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  • Westward Ho-lotta Huffin’ – from Bolt

    Warm up: SSH 25x, Abe Vigoda 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love all 15x

    Bring Sally Up (4:00): squats, reverse lunge R/L, squat hold, air press, shoulder taps, mountain climbers, mission impossible

    5 reps, adding 5 reps to each exercise at each tree (movement between trees listed) with a mosey back to beginning:

    Round 1 (rear crab): burpee, Cracker Jacks (frog>star jump>frog), merkin, plank jacks

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (bear crawl): burpee, R/L side squats, diamond merks, wife pleasers

    Mary: dying cockroachesX25 and tin snipsX20 and 5 bonus burpees at FCOJ’s request
    Count-orama, Name-orama, announcements, and intentions

  • Sweaty Bells – 4-11-2021 – from Almonaster

    Keeping our feet dry!

    PAX Attended:

    – SOGO
    – Willie
    – Bolt
    – FCOJ
    – Whopper
    – Douille
    – Seaman
    – Blowout
    – Almonaster

    Warm-up.

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

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Rinse and Repeat

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    Ukranian Doulle’s X 20, IC

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  • Afternoon Delight! – from Almonaster

    The Levee!

    PAX:

    – Coast Rat
    – FCOJ
    – SOGO
    – Almonaster

    Warmup:

    Mosey to the field with the soccer goal.
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s

    Start with 10 Burpees at the bottom. Run up the levee for the first SSH. Until 11’s are accomplished.

    Mosey to Moana’s Island.

    Squats – 20 OYO
    LBC’s – 40 OYO
    Take a lap. Wait and plank for the 6
    X’s 3

    Mary.

    Flutter kicks – 20, 2 is 1 OYO
    Box Cutters – 20 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    Merkins – 20 OYO 

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    Thanks for the opportunity to lead!