F3 New Orleans

Tag: Mama’s Pride

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • Ain’t No Mountain High Enough – from Mama’s Pride

    Eight pax started off with a warm up of side straddle hops, grass grabbers, imperial walkers, and windmills. After the warmup, the group moseyed over to the mountain.

    The Thang
    The pax broke up into two teams of four for a friendly competition. The teams had to race back and forth across the mountain while stopping about every 100 meters to do 100 reps of a workout. Whenever the first team member reached 100 reps of the exercise, the whole team ran 100 meters and did the next exercise. The exercises were:
    Big Boy Sit Ups
    Merkins
    Jump Squats
    Mountain Climbers (2=1)
    Low Flutter Kicks (1=1)
    LBCs
    Derkins
    Lunges (1=1)
    Side Straddle Hops
    Burpees

    For the last round, every teammate had to complete 50 burpees and 50 of any other exercise of their choice so every had 100 reps on the last round.

    After the exercise was over, the pax regrouped and Washington Football/Cleveland Baseball team ran back to the flag for the COT.

  • Acronyms, Blockees and Bears Oh My! – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to Swolefest wondering what awesomeness YHC had in store. With each Pax possessing a coupon, a shovel flag planted, disclaimer was given, then:

    Warmup

    SSH IC x 31
    GG IC x 10
    Hillbillies IC x 15
    Bat wings with AC, SC, OHC, MNC all IC x 15 (dancing during Moroccan NC)
    Self Love to shake it all off

    Mosey to the parking lot with a little extra room for a real #CrowdPleaser

    COP 1 – Block Webbs!
    1 Merkin on Coupon, followed by 2 block presses
    2 merkins, 4 block presses, so forth and so on until 10 merkins and 20 block presses.

    COP 2: BOMBS (OYO)
    Blockees x 10 (Manmaker, aka burpee with a block)
    Run across the street to the cones and bear crawl the 20 yard course, run back.
    Overhead presses x 20
    Bear Crawl course
    Merkins on the coupon x 30
    Bear Crawl course
    Bicep Curls x 40
    Bear Crawl course
    Squats x 50
    Bear Crawl course

    COP 3 – BLIMPS
    Blockees x 5 (Manmaker, aka burpee with a block)
    Bear Crawl course
    Lunges x 10 w/o coupon
    Bear Crawl course
    Imperial Walkers x 15 w/o coupon
    Bear Crawl course
    Merkins x 20 w/o coupon
    Bear Crawl course
    Plank Jacks x 25 on Coupon
    Bear Crawl course
    Squats x 30 with Coupon
    Bear Crawl course

    All finished and then completed a 1 minute plank

    COT

    NMM

    -YHC saw an opening at Swolefest and took the Q! What a great group of Pax! Sign up and bring some heat! YHC brought some simple stuff, yet none of it was easy!
    -It’s great to travel to various AO’s and see other Pax! We even had a surprise visit from Pop Tart while out moseying with the dog. He stopped for some merkins and then disappeared into the gloom….
    -Coffeteria at the newly reopened PJ’s on Metry Road with Pax from the View.

    Thanks for the opportunity to be a part of this awesome brotherhood!