Warm up in motion
Steps run up and down 10 times
Dirty McDeuce
Exercise and bear crawl the porch
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Sunday Mornings
Warm up in motion run backwards a lot
Dirty McDeuce
Exercise and bear crawl ramp and run around gym
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Warm up in motion run backwards a lot
Dirty McDeuce
Exercise and bear crawl ramp and run around gym
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Ladder / suicide
1st tree 1 Bobby Hurley and back pedal up to 9 trees
Pax Choice Gazebo twice around
Mary
Dora
rifle carry around mound pumpkin
50 burpeees
100 merkins
150 squats
200 plank jacks
Little pumpkin soccer
All pumpkin free for all get as many between goal post as possible
COT
Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Re-enactment of the first ever official F3 Nola workout
The Thang:
Gandalf’s Q (played by Hawgcycle)
Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
Circle of Pain (COP):
Side-Straddle Hops in cadence x15
Merkins in cadence x12
Imperial Walkers in cadence x15
Mountain Climbers in cadence x20
Slow Squats in cadence x10
Wide-Arm Merkins in cadence x10
Diamond Merkins in cadence x10
Mosey to bridge
11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)
Reluctant Yankee’s Q (Played by Triple Shift)
Mosey back to track
6 Minutes of Mary:
LBCs in cadence x10
Hello Dollys in cadence x10
High Dollys (Rosalitas) in cadence x10
Bicycles (Freddy Mercury) in cadence x10
Dying Cockroach in cadence x10
Flutter Kicks in cadence
Quick mosey one full lap around the track
Chong Li’s Q (Played by Reluctant Yankee)
Loooooong mosey to picnic tables under the bridge
Chong Li Special:
Decline Merkins in cadence x16
Right Leg Squat in cadence x8
Incline Merkins in cadence x16
Left Leg Squat in cadence x8
Decline Merkins IC x12
Right Leg Squat IC x6
Incline Merkins IC x12
Left Leg Squat IC x6
Decline Merkins IC x8
Right Leg Squat IC x4
Incline Merkins IC x8
Left Leg Squat IC x4
Decline Merkins IC x4
Right Leg Squat IC x2
Incline Merkins IC x4
Left Leg Squat IC x2
Mosey back to the track
Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
Mosey back to shovel flag
Circle of Trust (COT)
NMM
This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!
Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..
4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish
YHC saw no Q on the sheet Th night and was concerned I might fartsack or might show to an empty Pontiff…either way, only one of the choices is filled with self loathing so posting it shall be. Rolling up at 5:28 I noticed a few shadows and was pleased at winning the battle of 15 degrees. Frac offered me the Q when I threatened to grab the speaker knowing there was not time to go get it; Frac was pleased at winning the battle of JBL. Warmorama of Abe SLOWgoda, MMPGM, Tie Fighters L/R, OHC, SC, MNC. self love.
Off to play area for Morning Calls then off to the rock pile for a medium rock and when u convert with an Android medium must mean large since Triple went big.
Head to pavilion for 3 exercises of 20/15/10 reps doing: man makers (Triple wanted 50), squats (keep weight either through heels or balls of feet), tricep press. Rinse and repeat (Frac was psyched) except shift weight to opposite half of foot from previous round. Discussion about natural imbalance and demo from Frac with pistol squats followed by flamingo stance balance work and finished with 5 pistol squats per leg.
Return rocks with rifle carry, KnOT walk, curls for the girls and off to flag for one minute plank followed by COT. Honored to lead.
Disclaimer given then off to the warmup pad.
Mosey to JPAS for:
DirtyMacDeuce
After each lap, one pax rolls the die and leads the exercise before next round. One rolled wild card, which YHC put in his pocket.
Mini Dora 123 – 30 burpees, 60 Big Bois, 90 squats
Wild Card comes out-Sunday Morning x 3
Back to the flag for Catalina Wine Mixers x 10
COT
NMM
YHC didn’t know he had the Q until he woke up and saw the text. It all worked out, it always does
Glad to see the Early Bird continue to thrive!
SYITG
