F3 New Orleans

Tag: Pie Gal

  • Easy Breezy Workout @ The View?

    My intention was a nice stretchy, mobility style workout. But we got a lot more than we bargained for.

    Warmsies

    SSH @ 15 -4 count
    Bat Wings @ 10 Each -4 count
    Abe Vigoda’s @ 10 -4 count
    Grass Grabbers @ 10 -4Count

    Mosey to top of concrete

    Thang 1
    5 rounds of 10 reps
    Dive Bomber Push ups
    Superman for 5 sec x 10
    Static Wife Pleaser 5 sec x 10

    Thang 2
    3 Rounds
    Inch Worm 8 count 5x
    Lunge around the world 8 count 5x
    Bow/Boat hold 5 sec 5x

    trot over to the wall –
    Wall walk with feet on the wall 10 x OYO, Pushups optional

    Trouble –
    Hop on top of wall for Warrior 1 Yoga Left-Right while trying NOT to fall off the wall
    Hop down, mosey to end of gravel rod by pumping station. Run up to top of levee 10 Squat, run down to bike path, 20 LBCs

    Run to top, 10 Squats, And We’re done!!

    COT etc.


  • Stand-in Q for the Tanner

    Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
    Mosey to the spot

    Warmup
    19 Self love @ 4 ct
    19 Each way Arm circle @ 4 ct
    19 Abe Vigoda
    19 SSH
    Poor inflection discipline on my part caused some chortles

    Thang 1 With Rocks in the circle
    After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
    SET
    5x Slow Squat
    5x Over Head Press
    5x Curls
    5x Rows or Tricep Extension

    Thang 2 – Rock Relay Ladder –
    The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
    Then 10x Merkin, Carry while opposite guy does LBCs
    Then 15x Squats, carry, while Opposite guy dies Side Plank Right
    Then 10x Merkins,carry, while Opposite guy dies Side Plank left
    Then 5x Burpees,carry, then Wife Pleasers.

    Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,

    Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.

    Sweaty, breathless men balled up and closed out.