F3 New Orleans

Tag: Mambi

  • 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

  • Go West and Burpee – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted at the new site of the Whoopie View, aka Westward Ho, located at Lake Town where Williams Blvd ends. It was a chilly 43 degrees, but dry. With shovel flags planted, disclaimer was given, then:

    Warmup with 1/2 mile mosey followed by:

    Imperial Walkers IC x 15
    Grass Grabber IC x 10
    SSH IC x 20
    Bat Wings:
    •Fwd AC IC x 15
    •Rev AC IC x 15
    •OH claps IC x 15
    •Seal claps IC x 15
    •Moroccan NC x 31

    YHC stated he committed to a Burpee Free February, to which he received looks of doubt. That’s when YHC stated he misspoke, and corrected it with Free Burpee February: all burpees in February are free!

    Circle up for 5 minutes of EMOM for 50 free burpees.

    Mosey a little closer to the point for DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, big boi sit-ups, Bobby Hurleys
    Run a lap (to the left) around the circle at the point

    Round 2: Diamond Merkins, 8 count body builders, Flutter kicks
    Run a lap, staying left, around the circle

    Round 3: wide arm Merkins, SSH, LBC
    Run a lap, you guessed it, to the left

    Round 4: Catalina wine mixers, monkey humpers, tin snips
    Run a lap, stay left!

    Mosey back toward the flag, stopping at each shelter for 10 burpees OYO at each shelter, 3 stops in all.
    At the flag, 10 more burpees OYO followed by 10 dying cockroaches

    COT

    NMM

    • The new site has a lot to offer. The opening lap was a brief tour of what was there.
    • There’s lots of visibility at this location, and that will hopefully lead to growth from sad clowns in the region.
    • T-Claps to Heisenberg and Triple Shift for making the trek out to celebrate the new site.
    • MABA is looking to hit 1 million burpees, and YHC did his part by handing out 102 to each pax.
    • Added 1.8 miles to RCR/PC

    SYITG

  • Where’s the Workout? (Whoopie 2021-01-20 – from Catfish

    A late, but still effective, beatdown where Catfish comes to Kenner. 3 PAX in attendance – Fracsac, Mambi, Catfish (Q).

    Started on north side of levee with Abe Vigodas, Grass Grabbers, and SSH. Did some Imperial Squat Walkers, then moved to faces for Peter Parkers, Plank Walks, and Parker Peters. Back to feet for 5 minutes of EMOM burpees (10 per minute).

    Moved to other side of levee for a 5-minute (ish) timed exercise. PAX did 5 8-counts @ bottom of levee, then ran backwards up levee for 5 Dr. Ws at the top. Got through about 5 rounds of this, then went back down to north side.

    Got on our sixes for a round of Bruce Lee (Hammers, Leg Lifts, LBCs, Crunchy Frog, Penguins, and 100s). Did another 5-minute round of 10 EMOM burpees, then finished out with the Motivator.

  • Ruck’n to the Kenna Line Brah – from Vagabond

    After doing warm-up exercises and 60 EMOM burpees at the start (in the 38 degree wind, some modified), …to mix it up from the typical View beat downs, the four pax rucked 1-2 miles with 25lbs +/-. Stopped along the way for dips, decline shoulder taps, step ups, etc.

    Circled up for COT and prayer. Rucking is great for the “third F”- Fellowship.

  • The Cold 45 – from Mambi

    YHC looked at weather app the night before and noticed a cold 45-degree morning. This is when YHC decided to avoid the northside of the levee. As well as offer a Dry feet workout for those that have been concerned with wet feet. Also instructed All PAX to meet on the street and to plant the Flags at the street. *A flag planted by the street indicates the workout will happen in the neighborhood and not at the levee.
    At 5:28 am YHC Moseyed to the starting point and planted the flag.
    YHC gave a disclaimer, then moseyed in the neighborhood to the corner of Stonia Rd and Caryota Dr. 30.031033586828578, -90.21847078211286

    Warmup
    SSH IC x 20

    Moseyed to 1st light pole
    Arm Circles Forward IC x 10
    Arm Circles Revers IC x 10

    Moseyed to 2nd light pole
    Grass Grabbers IC x 10
    Moseyed to 3rd light pole
    Abe Voigodas x 10

    Moseyed to 4th light pole
    Mountain Climbers

    The THANG
    Moseyed to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Using 11 trees on the canal side of Vintage, Route 66 with Air Squats
    Moseyed to the Corner of Washingtonian Dr. and Vintage Dr. 30.029771493317188, -90.22004218327574
    The Exicon doesn’t have this workout listed. So, a little explanation.
    With 4 PAX and 4 light poles for 4 different exercises. Lunges, Carolina Dry Docks, LBCs, Air Squats x 10 at each station.
    PAX stay in order 1, 2, 3, 4
    Round 1
    All PAX started at 1st light pole doing Lunges.

    When Pax 1 completed 10 Lunges he moseyed to the 2nd light pole and did 10 Carolina Dry Docks,
    while PAX 2, 3, and 4 continue to do Lunges.
    When PAX 1 completed 10 Carolina Dry Docks he moseyed to 3rd light pole and did 10 LBCs
    While PAX 2 moseyed to 2nd light pole to do Carolina Dry Docks
    While PAX 3 and 4 continue to do Lunges.
    When PAX 1 completed 10 LBCs he moseys to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 2 moseyed to the 3rd light pole to complete LBCs
    While PAX 3 moseyed to the 2nd light pole to complete Carolina Dry Docks
    While PAX 4 continue to do Lunges
    When PAX 2 completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 3 moseyed to the 3rd light pole to complete the LBCs
    While PAX 4 Moseyed to the 2nd light pole to complete Caroline Dry Docks
    When PAX 3 Completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 4 moseyed to the 3rd light pole to complete the LBCs.
    When PAX 4 Completed LBCs he moseyed to the 4th light pole and did 10 Air Squats to end the round

    Round 2
    Rinse and repeat
    But the order changed
    PAX 2,3,4,1
    Round 3
    Rinse and repeat
    Order changed
    PAX 3,4,1,2
    Round 3
    Rinse and repeat
    Order changed
    PAX 4,1,2,3

    Returned to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Sticking with the light poles theme all PAX Moseyed north to the 1st light pole.

    1st light pole 10 x imperial squat walkers, wait for everyone to complete then moseyed to next light pole
    2nd light pole 10 x Smurf jacks, wait for everyone to complete then moseyed to next light pole
    3rd light pole 10 x Merkins, wait for everyone to complete then moseyed to next light pole

    Moseyed back through the neighborhood to the Flag, not so fast, stopped on our way as each PAX called out a core exercise.
    Starting with Pai Gow led Leg extensions x 20
    Moseyed then Kenner Brah led Superman’s x 20
    Moseyed then Vagabond led J.Lo’s x 20
    Moseyed then YHC led Dying Cockroach x 20, 2 min high plank, end at 6:15.

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer
    Great way to end the work week thank you for attending. Please sign up to lead the Star at The View in the next coming weeks.

  • The Wally Run and The Weagle – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted at Pontiff at 0530 on a Thursday. YHC gave a disclaimer, then instructed those committed to the Wally Run to start running! Those 6 took off and never looked back. The 4 remaining moseyed half the track and into the parking lot deep within Pontiff for:

    Warmup
    Imperial Walkers IC x 15
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Bat wings
    – Fwd AC IC x 15
    – Rev AC IC x 15
    – Seal claps IC x 15
    – OH Claps IC x 15
    – Moroccan Night Club IC x 31 (dancing encouraged)

    The Thang
    DirtyMacDeuce

    Burpees x 10 OYO
    Merkins IC x 12
    LBC’s IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Catalina Wie Mixers IC x 12
    Big Boi Sit-ups IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Wide arm Merkins IC x 12
    Dying Cockroaches IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Staggered arm Merkins IC x 12
    Flutter kicks IC x 12
    Bear crawl 20 yards

    Mosey to the gym building

    Jack Webb on the wall
    1 merkin with 2 air presses in people’s chair
    2 merkins with 4 air presses in people’s chair
    3…..
    4….
    Yada yada yada
    10 merkins with 20 air presses in people’s chair

    Mosey back to parking lot

    EMOM burpees
    With 40 burpees in the bag, YHC set the EMOM timer for 8 minutes.
    That’s 120 for the day!

    Return to the flag and rejoin the Wally Runners that ran 4 plus miles each

    COT – raised up several intentions including our brother Kimchi for the heartbreaking loss of his son Xavier.

    NMM

    • The Weagle is a much welcomed venue for those of us forced to limit our running

    • The field was extremely muddy from the recent rain. YHC didn’t want to destroy it, but placed 2 cones there to see what sort of psychological effect it would have….it worked. It did not go unnoticed!

    SYITG