F3 New Orleans

Tag: PVC

  • He’s Not Heavy, He’s My Brother – from Bolt

    After warmorama of the usual with groiners mixed in to liven things up, form single file line and while YHC carries sand bag to the outside track pax do two burpees then last guy in line catches and assumes the sandbag, sending me to the back. If you wanna go fast go alone; if you wanna go far, go together and together is how we support each other when we all struggle mentally.

    Each pax had a turn with the bag, we ended at the rock pile to collect medium rocks and circle up on YHC where burpee timer is in the middle (x15) with Pax at different stations con roca: squats, tricep press, lunges, LBC, OH press, curls, rows, wife pleasers, merkins, reverse lunges, Penguins, SSH, plus sand bag chest press. Rudy opted to skip a song incurring a five burpee penalty for all just before Mambi was the timer; “Thanks a lot, Rudy” was his reply. Rudy actually experienced double punishment because the awful song he skipped brought an even worse song (Bolt’s playlist delivers again!) and no back to back skips—hahaha.

    Mahatma, as always, offered up encouragement to keep pushing ourselves. Today’s gloom, like life, had each pax pushing himself with something different than the men around him yet it was the shared struggle that bound us together because he’s not heavy, he’s my brother.

    Back to the flag grateful for F3 and the support of brothers in the gloom; welcome back (Kotter) Pillsbury and way to keep the consistency, Off Balance.

  • Sweaty Bells – 3-12-2023 – from Almonaster

    Daylight Savings? It’s dark!

    PAX Attended:

    – PVC
    – 86
    – Strings
    – Subprime
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Overhead Press – 20 IC
    Right Arm Snatch and press – 10 IC
    Left Arm Snatch and Press – 10 IC

    Run a lap

    Kettlebell swings – 20 OYO
    Goblet squats – 15 IC
    Kettle Bell Deadlift – 20 IC
    Tricep Extensions – 20 IC

    Run a lap.

    Two Hand Rows – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Curls – 20 IC

    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC
    Kettle Bell pull Throughs X 20 OYO,1 is 1
    Merkins – 20 OYO

    Run a lap.

    LBC’S X 25 IC
    Flutter Kicks with Kettle Bell Press X 20 IC
    Ukranian Douillies X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Sweaty Bells – 3-12-2023 – from Almonaster

    Daylight Savings? It’s dark!

    PAX Attended:

    – PVC
    – 86
    – Strings
    – Subprime
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Overhead Press – 20 IC
    Right Arm Snatch and press – 10 IC
    Left Arm Snatch and Press – 10 IC

    Run a lap

    Kettlebell swings – 20 OYO
    Goblet squats – 15 IC
    Kettle Bell Deadlift – 20 IC
    Tricep Extensions – 20 IC

    Run a lap.

    Two Hand Rows – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Curls – 20 IC

    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC
    Kettle Bell pull Throughs X 20 OYO,1 is 1
    Merkins – 20 OYO

    Run a lap.

    LBC’S X 25 IC
    Flutter Kicks with Kettle Bell Press X 20 IC
    Ukranian Douillies X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • RUNCAJUNRUN AND ULTIMATE FRISBEE – from PVC

    SLOW RUN AROUND THE OUTSIDE TRACK WITH EXERCISES EACH QUARTER OF A MILE.

    ULTIMATE FRISBEE FOR 2ND HALF

    COT

  • We Discovered Wakin’ Bakin’ (Post Sweaty Bells Breakfast) – from King Kong

    Because of RCR, I decided to add miles to our typical sweaty bells workout. We woke up to a beautiful, calm, sunny morning in the mid 50’s. We couldn’t ask for a better day….

    Warm-ups
    1 – SSHs x 20 IC
    2 – Windmills x 10 IC
    3 – Arm Circles x 10 IC
    4- Hill Billies x 10 IC
    5 – Imperial Walkers x 10 IC
    6 – Halos x 10 OYO
    7 – Self Love x 10 IC
    Ran a warm up lap to the stop sign and back.

    Dirty McDeuce
    1 – Curls x 12 in slow cadence (ISC)
    2 – Goblet Squats x 12 ISC
    3 – Flutterkicks with the bells x 12 IC
    Ran a lap towards Audubon Tea Room and back

    1 – Overhead presses x 12 ISC
    2 – Alternate Lunges x 12 IC
    3 – Hello Dolly with the bells x 12 IC
    Ran a lap towards the Fly and back

    1 – Tricep Extensions x 12 ISC
    2 – Kettle Bell Swings x 12 OYO
    3 – American Hammers x 12 IC
    Ran a lap towards Audubon Tea Room and back

    1 – Rows x 12 ISC
    2 – Goblet Squat to a Curl x 12 OYO
    3 – LBCs with the bells x 12 ISC
    Ran a lap towards the Fly and back

    1 – Clean and Jerk x 12 OYO
    2 – Plank and pull the bells x 12 IC
    3 – Obliques Crunches x 12 ISC
    Ran a lap towards Audubon Tea Room and back

    Finished the beatdown with some stretches. We had a FNG, eh’ed by Moana. His name is Asri Sergici, a Trinity Dad. We named him Wild Turkey because he loves scotch (doesn’t really care for bourbon), and he’s from Turkey.

    Gabby and Almonaster met up for breakfast at Wakin’ Bakin’. This may be our new Coffeeteria spot on Sundays.

    SYITG

    King Kong

  • Welcome to February – from Hokie

    8 Pax welcomed in February with 2.25 miles and a bunch of burpees

    After disclaimer, we moseyed to track for our warm up. Each 1/6 of a lap mosey we conducted a warm up such as ankle rolls, opening & closing gate, high knees, arm circles, some “clubbing”, neck rolls

    We continued to mosey in 1/6 of a lap increments with variations such as Running backwards, regular mosey, lunges forward, lunges backwards

    At each 1/6 lap stop we did either 5 or 6 burpees and then 10 of other exercises like shoulder taps or mountain climbers

    At 6:40, 6:50, 7:00 & 7:10 the alarm sounded and we did 1/4 mile mosey followed by 5 burpees and then shoulder taps while waiting on the six

    2.25 miles & 156 burpees later we stretched for 3 minutes to someone Mumblechattering the Q was just looking to waste time

    Stretch before & after your workouts and at least one day a week for an extended period to help prevent injuries.

  • An Evening in the Park – from Willie

    One of my New Year resolutions is to start writing back blast again, so here it goes…After a mosey from the flag to the bandstand the PAX did the following warm up all in cadence:

    SSHx20, Arm Circles F/R x 10, Imperial Walkers, Hillbilliesx20, Grass Grabbersx10

    The next thang was a BLIMP in Oak Alley either Bear Crawling or Lung Walking between light post… iykyk

    The next thang was a mosey under the shelter then a DORA 100/150/200 with the following exercises, respectively.
    Penguins (2:1), Incline Merks, Squats (butt must hit the bench)

    Finally we wrapped with a round of Mary and stretches. All exercises in cadence x20

    LBCs, Angry Roach (Classic Couch), Flutter Kicks, Freddie Mercs,

    We closed with a COT and all enjoyed “Cawfee” on the front porch of the Audubon Golf Club House. Its always an honor to lead such outstanding men!