F3 New Orleans

Tag: Pelican

  • 3 Musketeers at the Scramble

    It was cold in the gloom this morning at the Scramble.  After some mumble chatter, we got right to it.

     

    Warmup (all IC):  10 SSHs, butt kicks, high knees, Wind Mills, plank-jacks, shoulder taps.

    Pre thang:  3 minutes of pull-ups, freak nasties, shoulder shrugs, in rotation

    Thang:  3.2mi run.

    Post Thang Mary (all IC): 20 IBCs, Flutter Kicks, Hello Dollys, Wife Pleasers

    I was glad to have two of my F3 brothers post for my first Q, especially on such a cold gloom.  Looking forward to many more with this band of men.

  • Crackerjack surprise

    Well committed to the Monday beat down and curious to whom would kick my but this gloom, I checked the Q sign up to see who it would be at 4:00am as I was very surprised no one had signed up to Q in this beautiful weather. Well I thought easy Q right if everyone checks the Q for the day and see’s no one signed up hey probably no one will show and I could hit it light and easy. So I signed up for the Q at 4am. Well not to my surprise there is always someone looking for a workout on the Northshore and had two hardcore F3 brothers ready to round robin it if need be. But just like in a crackerjack box they got a surprise Captain Sparkles signed up to Q at 4am. And since it was last min. This Q had no pre plans for a beat down. So it makes for a very hard backblast remembering everything that was done. But I’ll give it a shot with exercises probably not in order but most certainly done.

    Warm up all in cadence
    40 side straddle hops
    20 windmills
    20 High knees

    Moving Straight into the thing
    IN CADENCE
    25 LBC
    25 leg flutter
    2 min. Plank
    50 Putin’s
    50 Merkins
    25 LBC
    25 leg flutter
    25 Putin’s
    15 Hanging leg lifts
    5 pull-ups
    15 hanging leg lifts
    5 pull-ups
    20 LBC
    20 leg flutter
    6” off ground held legs for 60 mississippi
    25 Merkins
    20 Toe touches
    50 right leg step ups
    50 left leg step ups
    20 LBC
    20 leg flutter
    2 min. Plank
    1 min. Right plank
    1 min. Left plank
    50 air squats
    25 right side Jane Fonda’s
    25 left side Jane Fonda’s
    15 combination of bicycle/ Imperial walkers / on Butt very tuff balancing while in motion makes for a great core workout.
    Basically it was a CORE day with some or a lot of extra thrown in.
    Thanks Shooter and Pelican for being there and holding me accountable to a half way hard beat down.