F3 New Orleans

Tag: #niptuck

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Tsunami Drills and Hills

    YHC threw a changeup to the regular Tsunami, for the 9 PAX that gathered in the gloom. Following on Roots’ 1 miler Skinny on Monday, we did some speedwork today.

    1. Mosey to Freret. Stretches under the cannon. Then sprint up mcallister to Drill Rd. Mosey to Willow.  Then sprint to Reilly field.
    2. ½ mile speed drill – starting from uptown-riverside corner, run 2 laps around field and garage up to uptown-lakeside corner for time.
    3. Storm the stairs.  Starting from the downtown-riverside corner, PAX Split to both towers and meet at the top of the ramp.
    4. Hill intro – mosey down the ramp. From the bottom of a gentle incline, run up halfway, then mosey back to the starting point. Run up again 3/4, then mosey down. Run to the top and mosey down. Focus on shortening your stride and keep your feet low to the ground on the ascents.
    5. Downhill Form 2 ramps – Keep your arms wide and low for balance, shorten your stride and focus on quick steps.
    6. Uphill cadence and summit attack – 1st ramp cadence, 2nd attack. Repeat twice
    7. Downhill flatout two ramps.
    8. Sprints on the field – 60 yards, 3 sets.
    9. Mosey to the flag