F3 New Orleans

Tag: ShortBus

  • The GRETNA Workout – from Thighs

    Today, I wanted to create a GRETNA workout as we were trying a new sub-location within the The OG. Since the usual parking lot has been annexed to create a new Port Orleans Brewery location, we’ve struggled to find a good place that has large space for larger exercises. So, I brought the krewe to a new parking lot that turned out to be good enough.

    We started the beat down with dynamic warmups:
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then a few warm up exercises.
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    Then we mosey-ed to the new parking lot.

    First set of exercises we did a Burpee Pyramid. I sat out 4 Mardi Gras cups and a square. Each cup was a station.
    Regular Burpee
    Catcher Burpee
    Burpee Lunges
    Burpee Pike-Ups
    We did a pyramid where we started a 1 per station then escalated up to 3 per station and back down to 1 per station.
    Though we only did 3 Burpees each it was still an air-sucker when we were done.

    Then we moved to the GRETNA workout.
    Each letter was a different exercise. *Note: it was tough finding boot-camp style exercises that had the right letter, but we made it work.
    We built up and did 5 – 10 – 15 reps. Between each GRETNA workout we moseyed for 50m and back.
    G
    Groiners
    R
    Rocket Jumps
    E
    Explosive Merkins
    T
    Tuck Jumps
    N
    Narrow Squats
    A
    American Warhammer

    At the end of those two workouts, we mosey-ed back to the start.

    We ended with the usual close out, sending us off with a prayer to make a difference in the lives of those around us.

    Looking forward to next time!

  • Starting 2025 – from Thighs

    This week was colder than usual, but a great morning for a workout. The first one of 2025.

    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    Then we did a dynamic warm-up:
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then we mosey-ed to the amphitheater.

    There are 9 rows to the amphitheater, so we did a new exercise per row w/ the # of sets being the # of the row.
    1 min plank
    2x Star Jumps
    3x Monkey Humers (4 count)
    4x Flutter Kicks (4 count)
    5x Burpees
    6x Switch Kick Abs (4 count)
    7x Bonny Blairs
    8x Mtn Climbers (4 count)
    9x Bobby Hurleys
    We did 3 rounds of the above.

    Then we started an AMRAP workout of 1min 30 secs on and 30 secs off for 3 rounds.
    At the top of the Amphitheatre we did 3 Burpees at the bottom we did 10 Smurf Jacks. We went back and forth until the timer went off.

    We mosey-ed back to the start of the Q and did F3 Card Set.

    We pulled cards and did the workout and reps listed until we got to the number 55.

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • IronPax hangover – from Thighs

    After our AO did IronPax, it was a bit of relief to go back to our usual pace of workouts. (;

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Squats

    Then we mosey-ed to the amphitheater.
    At the top of the stairs, we began 11s to the bottom of the stairs.
    Burpees starting at 1 at the top of the stairs.
    Bobby Hurleys at the bottom of the stairs.

    After a good 15 min of that, we turned to our usual figure 8 workout. We would go down a set of stairs and up the other. At the top of every stairs, we did a set of exercises.
    Bonny Blaires
    Merkins
    Ab X-tensions
    Starting at 15 per set, then going to 10, and finally w/ 5 per.

    Finally, we mosey-ed over to the light poles and did a quick final workout of station work. Each light pole was a station, starting a 1 per set and moving to only 4 per set.
    Bobby Hurleys
    Hello Dollies
    Bonny Blaires
    Pike Ups

    After that set, we ran back to the start and did a set of ab workouts.
    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Celebrating the Olympics – from Thighs

    This workout was a practice for the upcoming QvsQ that was being held in the near future at Pontiff.

    To celebrate Team USA and the big win we experienced over all the other countries, I decided to have an Olympics-themed workout.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    Then we mosey-ed to the parking lot.

    We got in a circle and performed the following exercises with a set of 15, then 10, then 5, with a 100yd Mosey between each set.

    O – Overhead Claps w/ People’s Chair
    L – Lunges
    Y – YXs (the opposite of XYs)
    M – Mountain Climbers
    P – Plank Toe Touches
    I – Imperial Squat Walkers
    C – Carolina Dry Docks
    S – Side Straddle Hops

    After that workout, we can’t celebrate the Olympics without a competition, right?!

    So I set up 4 stations in a line. Each station was going to be a sport. Since we had so few people, I modified it and made it PAX competition instead of a team competition.

    *Team Competition: 4 Stations, 5 PAX. A PAX at each station doing the exercise until they are bumped by the PAX that is running. The PAX that ran from one station to the other would replace the PAX he bumped and continue to exercise. The 4 PAX would run to back to the 1st Station and that would be one complete round. The Team with the most rounds wins.

    Instead we did a PAX competition. 10 Reps per station. Whoever does the most Rounds wins.

    1st Station: Track & Field = High Knees
    2nd Station: Swimming = Backstrokes (Ab Exercise)
    3rd Station: Karate = Taekwondo Squats (Squat then kick)
    4th Station: Boxing = Boxer Merkins (Merkin then overhead punch)

    We did that for 6 minutes and it was time to go.

    After that set, we ran back to the start and did a set of ab workouts.
    We ended with the usual close out, sending us off with a prayer and enjoying the sun rise.

    Looking forward to next time!

  • Practice makes perfect – from Thighs

    This workout was a practice for the upcoming QvsQ that was being held in the near future at The OG. But it was raining, so we decided to move to the Gretna Flea Market. I had to modify the workout by a lot.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    We started with a Burpee Pyramid going up to 4 reps. Every 2 stanchions was a station.
    Station 1: Burpees
    Station 2: Catcher Burpees
    Station 3: Plank Walk Burpees
    Station 4: Pike Up Burpees
    We went from 1 rep to up to 4 reps and back down. But that smoked us.

    So, we did a long 30 count rest.

    We moved to doing The Gauntlet. Again every 2 stanchions was a station. After finishing a station, the PAX would run to the beginning and start the station work all over again and progressing to the next Station.
    Station 1: 3x Lunges
    Station 2: 10x Merkins
    Station 3: 10x Bobby Hurleys
    Station 4: 30x Plank Toe Touches
    We did 2 Guantlets

    Finally, we were going to do a Figure 8, but the Stations did not count right. So, every stanchion was a Station.
    We did 1 rep and moved to only 3 reps
    Hand Release Merkins
    Lunges
    Pike Ups
    Flutter Kicks
    Diamond Merkins
    Bonny Blairs

    After that set, we ran back to the start and did a set of ab workouts.
    We ended with the usual close out, sending us off with a prayer and enjoying the sun rise.

    Looking forward to next time!

  • Raining again – from Thighs

    This was my 2d Q for the month and again it was raining, so we decided to meet at the Farmer’s Market and workout under the awning.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Man Huggers
    7x Cherry Pickers
    7x Merkins
    15x Mountain Climbers
    7x Squats

    Stanchion run warm-up:
    Lunge to first stanchion
    Run to 2d stanchion
    Then Broad Jumps
    Then Backwards Run
    Then Bear Crawl
    Then High Knees Running
    Repeat 3x.

    Then we started the workout.
    Gauntlet:
    Starting at the beginning stanchion and running two stanchions each station.
    We run to the 2nd station and run back to the first station. Then we conduct all exercises at each station getting to the 3d station and running back to the first station. Then we conduct all exercises at each station getting to the 4th station and running back to the first station.

    We did this exercise 2 times.

    Station 1: 5x Burpees
    Station 2: 15x Merkins
    Station 3: 30x Peter Parkers
    Station 4: 45x Squats

    Then we turned to F3 cards:

    Reps:
    Hearts 10
    Spades 15
    Diamonds 20
    Clubs 25

    Exercises:
    2 Merkins
    3 Squat Pulsesx2
    4 Mtn Climbers x2
    5 Squats
    6 Flutter Kicks x2
    7 Bobby Hurleys
    8 Smurf Jacks x2
    9 Box Cutters
    10 Plank Toe Touches x2
    J Diamond Merkins
    Q Bonny Blairs
    K Burpees
    A Diamond Merkins
    Joker 60 sec plank

    Then we turned to a modified DORA 123:
    100x Box Cutters
    200x Merkins
    300x Lunges

    Due to time, we cut it off after we finished the 200.

    We ended the workout with an Ab workout.

    10x Climbing Rope Abs
    10x Penguin Abs
    10x Hello Dollies
    10x Freddy Mercuries
    10x LBCs
    1 min plank
    10x Ab X-tensions

    We ended with the usual close out, sending us off with a prayer as the rain continued to come down.

    Looking forward to next time!

  • Figure 8s come quickly – from Thighs

    This week we had a mix up on Qs, so we pulled some oldie but goodies beat downs.

    We started w/ a mosey around the block.

    Then we did a warm up:
    15x Side Straddle Hops
    7x Windmills
    7x Cherry Pickers
    7x Sungods (each direction)
    7x Merkins
    7x Peter Parkers
    7x Squats
    7x InTempo Squats

    Then we moved over to the blocks to do the Gauntlet workout 3x.

    Round 1:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Derkins
    Station 2: 30x Dips
    Station 3: 40x Step-Ups

    Round 2:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Squats
    Station 2: 30x Flutter Kicks (2 is 1)
    Station 3: 40x Step-Ups

    Round 3:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Lunges
    Station 2: 30x Hello Dollies
    Station 3: 40x Incline Merkins

    Then we mosey-ed to the Amphitheatre to start the Figure 8s.

    Starting at one corner, running down one set of stairs and then up the other, moving across the amphitheater and back again to the start.

    Round 1:

    20x Hand Release Merkin
    20x Bulgarian Split Squat (10x per leg)
    20x Ab X-tensions
    20x Box Jumps
    20x Tricep Dips
    20x Step Ups

    Round 2:

    10x Hand Release Merkin
    10x Bulgarian Split Squat (5x per leg)
    10x Ab X-tensions
    10x Box Jumps
    10x Tricep Dips
    10x Step Ups

    Then we mosey-ed back to the beginning to finish up.

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • Keep up with the 5 and 5s – from Thighs

    This week we were focused on AMRAP and trying to push through as the clock ran down.
    We also had a fellow PAX from Lexington, KY.

    We started w/ a mosey around the block.

    Then we did a warm up:
    15x Side Straddle Hops
    7x Windmills
    7x Cherry Pickers
    7x Sungods (each direction)
    7x Merkins
    7x Peter Parkers
    7x Squats
    7x InTempo Squats

    Then we moseyed over to the canon to start the 5 and 5s.

    5 sets
    5 exercises per set
    5 min of workout per set
    This week we did 30 secs on and 30 secs off per exercise.

    Between each set we moseyed around the block.

    Cardio
    Frog Jump Burpee
    Catcher Burpee
    Smurf Jacks
    Bobby Hurleys
    Split Lunge Punch

    Arms
    Merkins
    Tricep
    Wide Merkin
    Diamond Merkins
    Alternating One Leg Merkins

    Legs
    Broad Jumps
    Squats
    Side Squats
    L Lunge Pulse
    R Lunge Pulse

    Abs
    High Plank
    Plank Wide Pike Ups
    Triple Bear
    Ab X-Extensions
    Back Strokes

    Final
    Shaky Legs
    Merkin Jacks
    Plank Jacks
    mountain climbers
    Al Gore

    Then we mosey-ed back to the beginning to finish up.

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • Westbank Cindy 500 #IPC – from Thighs

    Before the Iron Pax Challenge closed, the OG AO decided to do at least one of the workouts. We chose the Cindy 500.

    We started w/ a warm-up:

    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Peter Parkers
    7x In Tempo Merkins
    8x Squats
    Mosey around the block

    Since we had 4 PAX, we split into two groups. We also had coupons and 30lb dumbbells.
    1 group did each set of exercises together.
    1 group partnered up and rotated the exercises.
    *NOTE: If doing the Cindy 500 as partners, recommend starting each round with a set of 5x so that each partner gets to do three exercises in the round.

    Round 1
    10x Merkins
    15x Thrusters
    20x Merkins
    25x Thrusters
    30x Merkins
    200m run around the block

    Round 2
    10x Thrusters
    15x V-Ups
    20x Thrusters
    25x V-Ups
    30x Thrusters
    200m run around the block

    Round 3
    10x V-Ups
    15x Jungle Boys
    20x V-Ups
    25x Jungle Boys
    30x V-Ups
    200m run around the block

    Round 4
    10x Jungle Boys
    15x Blockees
    20x Jungle Boys
    25x Blockees
    30x Jungle Boys
    200m run around the block

    Round 4
    10x Blockees
    15x Merkins
    20x Blockees
    25x Merkins
    30x Blockees
    200m run around the block

    After 45 minutes, we could only get one round of the Cindy 500 completed.

    Some were saying that they felt the Thrusters for a couple days later!

    It was a tough workout, like all the Iron Pax Challenge is.

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • 5 year Westbank AO Anniversary – from Slinger

    On 15 Aug, The OG Westbank AO celebrated its 5 year anniversary. The goal was to visit all the favorite beatdown locations at the AO in under 45 minutes. Fortunately, we had a cool breeze and a great turnout of westbank and eastbank PAXs.

    Thighs opened up the beatdown with a warm up and then everyone moseyed to the Amphitheater.

    Thighs led the first Q:
    2 Rounds:
    Running up and down the 4 sets of stairs of the amphitheater.
    Station 1: 15x Hand release Merkins
    Station 2: 15x Bulgarian Split Squats
    Station 3: 15x Hello Dollies
    Station 4: 15x Speed Toe Touches
    Station 5: 15x Diamond Merkins

    After a quick rest countdown, we moseyed to the parking lot.

    Shortbus led the second Q:

    While each PAX chair sat along the wall, the PAX passed a coupon down the line. Once the coupon was passed, the PAX did 10 Merkins and then returned to the wall. When all PAX did their Merkins, the coupon was passed back down the line repeating the workout.

    Then while the PAX were chair sitting along the wall, 3 paxs ran 25 yards to a coupon and did 10 Goblet Squats and returned. Rinse and repeat until all PAX had completed.

    Then the PAX ran across the parking lot and did 50 LBCs and ran back and did 50 Merkins.

    T-Square led the third Q:

    T-Square brought a frisbee to add some levity to the workout. Pax slung the frisbee and ran in it’s direction till it made first contact with the ground. After first touch down the PAX did:

    Round 1 – 2:
    1 Burpee then lunge walk to the frisbee’s final resting spot.

    Round 3-4:
    1 Burpee then Bear Crawl to the frisbee’s final resting spot

    Round 5-6:
    5 Merkins then Burpee Broad Jump to the frisbee’s final resting spot.
    Sprinting had it’s benefits… 😅

    Slinger led the fourth Q:

    The PAX moseyed to the parking garage.
    This set of exercises consisted of running the length of the parking garage and at each new level, we did that # x10 reps of an exercise:

    Level 1: 10x Merkins
    2: 20x Squats
    3: 30x Flutter Kicks
    4: 40x
    5: 50x Freddy Mercurys

    After that, we were at 40 minutes, so we ran back down the stairs and moseyed back to the flag.

    As we got a celebratory sports drink to start cooling off, T-Square led the PAX in 20x Box Cutters and then Thighs led 3 sets of Lazy Boys.

    T-Square led the final countdown, announcements, and prayer.

    Obviously, with all that humidity and heat, it was a tough beatdown. But with all the energy of rotating Qs and supporting PAXs, we had a great celebration of the Anniversary.

    Looking forward to many more!
    The OG

    The OG 5 Yr Photo