F3 New Orleans

Tag: Hobbs

  • It’s All Fun and Games

    Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.

    Warm-Up:

    Mosey around NOMA and then circle up for exercises done IC:

    • SSH x 20
    • Windmills x 10
    • Self Love x 15
    • Imperial Squats Walkers x 15
    • Arm circles fwd/rev x 10 each

    Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.

    Green Light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Cross-over lunges
    • High knees
    • Right single leg wife pleasers
    • Left single leg wife pleasers
    • Crunchy planks L elbow/R knee
    • Crunchy planks R elbow/L knee
    • Freddie Mercury’s

    Red Light exercises:

    • Al Gore
    • Plank
    • Left side plank
    • Right side plank
    • Low plank
    • Static lunge left leg in front
    • Static lunge right leg in front
    • Reverse plank
    • Static heel raise
    • Static leg hold

    After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.

    • Diamonds – pull ups
    • Spades – jump squats
    • Hearts – merkins
    • Clubs – sidelying leg raises

    After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.

  • Okwata in the Fall

    Or at least it felt that way. The 22 PAX present were treated to 71 degrees and a beautiful sunrise this morning. They were also treated to: LEG DAY. (After Screw Top’s beatdown the previous day, YHC was in no mood for Merkins or Burpees)

    Mosey to the center of the intersection no one ever uses (possibly because we are in it) for

    • Mountain climbers
    • Scorpion kicks
    • SSH
    • Arm Circles
    • Hill Billies
    • All x20

    Split into 2 groups for the second running of the Single Reverse Indian Run. Like an Indian Run, but all the PAX run the loop and up and down the levee, while the last in line peels off and runs the opposite way around the loop.

    20 second count, enough time to stretch out the hips with a little open the gate and close the gate.

    Next pair up for 5 Bernies and 5 Planks. PAX 1 runs backward up the levee while PAX 2 holds one of 5 different planks, starting with high, low, left, right, and ending with bows and toes. Alternate with partner after each plank and Bernie.

    Finally, a bit of DORA 1-2-3 OYO

    • 50 Money Humpers
    • 100 Jump Lunges
    • 150 Squats

    *After each exercise is completed, one sprint up the levee and back. We made it to, but not through the squats, when it came time to head back to the flag.

    Vigorous run back led by Smooth, just in time for 6:15, where we circled up and admired the sunrise. Hokie prayed us out. Thanks for pushing me today. – Kuch

    Total Mileage: 2.86 miles

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.

  • New AO — F3 Fairhope

    Kuch and I bumped into each other at lunch at The Grand Hotel in Fairhope, AL, during a little family R&R during the 4th of July weekend. Naturally, we decided to post. And Kuch even EH’ed an attorney colleague also at The Grand for the weekend. We were hoping for a guest appearance by Da Parrish, but his locale was too far away to join us. So the 3 of us met in the morning glory (not gloomy at all) for a holiday heat beat down. The usual disclaimer and off we go.

    A short mosey to the warm-up COP at a gazebo over-looking Mobile Bay. SSH x 20 IC, IW x 15 IC, Arm Circles IC 10 forward and 10 backwards, Grass grabbers x 10 IC, Mountain Climbers x 10 IC.

    We started with a Route 66 along the Mobile Bay boardwalk, with Merkins at each light post, starting with 5 Merkins and ending with 13. We continued the Route 66 on the boardwalk along the bay, marveling at the huge beautiful lake homes. We did WWII sit-ups at each dock, starting at 5 and ending at 15, then continued with 10 squats at each dock for another 10 docks.

    We turned around and moseyed back to the green lawn at The Grand. Then Kuch delivered the real beat down: 11’s with burpees and jump lunges. After the 3rd pass, YHC was out of breath and made the executive decision to switch out jump lunges for LBC’s. It was still brutal enough, and after 55 burpees we were all gassed.

    We moseyed back to our starting point for count-off, name-o-rama, announcements, and a prayer. We named our FNG @Hobbs, so welcome him when he shows up back in NOLA. I forgot to take a pic at the beatdown, but we got one at the pool after. I highly recommend this new AO. Very scenic. Just plan a trip to The Grand.

    Walleye