F3 New Orleans

Tag: ShortBus

  • Workouts on the levee – from Thighs

    Today we used a couple of old goodies with some new twists.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Triple Bears
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we mosey-ed to the levee.

    Using every other light pole as a station, we began with the beginning exercise and mosey-ed to the first station’s exercise. Then we mosey-ed back to the beginning station exercise and turned around and then progressed to the 1st station’s exercise and then to the 2nd station’s exercise and then back to the beginning. We kept that rotation until we passed through all the stations.

    Beginning Station: 3x Burpees
    Station 1: 20x Derkins
    Station 2: 30x Dips
    Station 3: 40x StepUps

    Round 2:
    Beginning Station: 3x Burpees
    Station 1: 20x Derkins
    Station 2: 30x Flutter Kicks
    Station 3: 40x StepUps

    After a short break, we began the 2nd set of exercises which was a AMRAP.
    Spreading the PAX out to different light poles, and using the distance between two light poles.

    90 Sec AMRAP.
    10x Bobby Hurleys
    Broad Jumps to the next light pole
    10x Bobby Hurleys
    Murder Bunnies back to the original light pole

    30 sec rest
    60 Sec AMRAP
    10x Merkins
    Broad Jumps to the next light pole
    10x Merkins
    Murder Bunnies back to the original light pole

    45 sec rest

    Then mosey-ed to some grass to do an ab workout.
    10x Floor to ceiling abs
    10x Flutter kicks
    10x Box Cutters

    We moseyed back to our start.
    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • Westbank Station Beat-down – from Thighs

    Today, we focused on Station work.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Swimmers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we started the Station beat-down with a loop around 10 blocks of the AO. At the end of each block, we did a minute of exercise of the following:

    1 Burpees
    2 Merkins
    3 Squats
    4 High Plank
    5 Mountain Climbers
    6 Wide Arm Merkins
    7 Jumping Lunges
    8 Hello Dollies
    9 Wall Sits
    10 Smurf Jacks

    Then we did a quick Christmas Tree:

    15x Flutter Kicks
    15x Jumping Jacks
    10x Squats
    5x Merkins
    5x Burpees

    We ended the workout with an Ab Workout (4count)
    10x Ab X-tensions
    10x Windshield Wipers
    10x Toe touch crunches
    10x Wide Pike Ups
    10x Two by Twos (mountain climbers & peter parkers)

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

    Looking forward to next time!

  • I got this, partner – from Thighs

    As the title says, today’s workout was focused on partners, now that we have 4 people in the AO.

    We started the beat down with a warmup:

    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x In Tempo Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    First, we partnered up and did:

    Catch me if you can
    Rounding around the block
    Round 1:
    Two partners. Partner 1 performs 5 Burpees, and then sprints to catch the Partner 2, who has been running backwards.
    Round 2: 10x Bobby Hurleys

    Then mosey-ed to the light poles.
    We partnered up and did:

    Dora 1-2-3
    100x Merkins
    200x Hello Dollies
    300x Squats
    Each subsequent round we increased the run by 2 more light poles

    Then we partnered up again and did:

    Flat Tire
    Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. We continued that 4:1 and then 8:2 rotation for 2 light poles. Then we switched partners and headed back.
    We did 2 rounds

    Then we moseyed over to the amphitheater and we did:

    Pattycake Merkin Line
    Each member gets into plank facing the same direction in a line. The first person plank walks to the front of the first person and calls out a hand and then do that hand’s pattycake merking. The person planks walk down the line through all members. Once at the end, the next person planks walk and pattycake merkins down the line.

    We did this for 2 light poles

    Then we mosey-ed to a grassy part. We partnered up and we did:

    Rochamburpees
    Both in low plank position. Play Rochambeau (rock, paper, scissors) while in low plank position. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in low plan and play 10 total rounds.

    We ended the workout with some Ab Workout (4count)
    10x Ab X-Extensions
    10x Backstrokes

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

    Looking forward to next time!

  • Around the Cones – from Thighs

    Today’s workout we used 6 cones to supplement the Grind.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    10x Sun Gods (each direction)
    7x Merkins
    7x In Tempo Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    Then we Mosey-ed to the parking lot to do 5 rounds of a Cone Workout:
    6 stations
    5x Merkin Jacks
    5x Merkin PopUps
    5x Spider Merkins
    5x Merkin Extensions
    5x Burpee Lunges
    5x Frog Jump Burpees

    Round 1: Run Across
    2: Bear Crawl
    3: Broad Jumps
    4: Lunges
    5:Murder Bunnies

    Even though we went really fast thru the Cone Workout, it still took most of the time.

    We finished the Cone Workout with a set of Achey-Legs:
    2x on a 4 count
    -Jumping Lunge x2
    -Squat
    -Scissor Jump

    We ended the workout with a Ab Ring of Fire
    10x Ab X-Extensions
    10x Backstrokes
    Plank 1 min
    10x Plank Wide Pike Ups
    10x Low plank wide pike ups

    We closed out with the usual close out, sending us off with a prayer. #Praying for those affected in Nashville.

    Also, shout out to @ShortBus, he was injured during this workout. 🙁

    Looking forward to next time!

  • Thursday in the gloom – from Shortbus

    Workout started on steps of amphitheater. Eight steps with and inverse pyramid cycle. 10 merkins, 20 squats, 30, lunges, 40 LBCs, 50 Flutter kicks, 60 mountain climbers, 70 plank Jack’s, 80 side straddle hops. Then we reverse the order as we decend the steps. 80 merkins, 70 squats, 60 lunges, ,50 LBCs, 40 Flutter kicks, 30 mountain climbers, 20 plank Jack’s and 10 side straddle hops. Next we move over to ramp and we did a other progressive : 5 burpees then run down the ramp and do 5 merkins. Next run backwards up the ramp and add 1 burpee and repeat until you get to 10 burpees and 10 merkins. Final exercis was a walk– 2 lunges and a burpee, 2 lunges and a merkin. The walk back was a one legged 3 hop skip and then a squat– alternating legs.

  • Mardi Gras Mambo – from Willie

    7 pax gathered on Mardi Gras day at 5:00AM to start the festive day with a beatdown. The warmup consisted of the following all in cadence:

    SSHx20, Imperial Walkers x20, Hillbillies x20, Arm Circles x10, Grass Grabbers x10, Burpees x5

    The Pax moseyed to the parking lot close by, partnered up and did the following 100, 200, 300 exercises while the partner pax ran to the end of the parking lot and back.

    Merkins, Freddie Merks, Squats

    The rest of the workout consisted of the F3 card deck, 40 cards and a lap after 10 cards. Exercises were as follows:

    Hearts – Burpees
    Diamonds – Diamond Merks
    Clubs – LBCs
    Spades – SSH

    We ended the workout with round Mary and a COT. Always great to lead this group!

  • Tabata your A** – from Shortbus

    Warm up: Side Straddle Hops, Arm Circles, Imperial walkers, mountain climbers and 3 count merkins.
    First wave: Sprint 50yrds, 20 merkins then back pedal 25 yrds and 20 LBCs, sprint back to start
    Sprint 50yrds, 20 squats then back pedal 25 yrds and 20 LBCs, sprint back to start
    Sprint 50yrds, 20 merkins then back pedal 25 yrds and 20 lunges, sprint back to start
    Second wave: 50 side straddle hops, 20 dip jacks, 50 plank jacks
    20 decline merkins, 15 merkins, 10 incline merkins, 30 second plank
    20 shoulder taps, 15 merkins, 10 incline merkins, 30 second plank
    Third wave: progressive: 2,4,8,16, rep combo
    Merkins and squats
    Lunges and LBCs
    Final wave: 15 flutter kicks, 15 hello Dollys, 15 reverse lunges, 15 straight leg lifts, and finally Lazy boys.

  • Best Bank 8/30 – from Thumb War

    Best Bank 8/30

    PAX:
    Thumb War – Q
    Short Bud
    T-Square
    Slinger

    Warmup
    SSH x 25
    Arm circles F & B x 25
    Abe vagodas
    Hill billies
    Mountain climbers

    THANG
    B-O-M-B-S (sort of):
    Partner up. Pax 1 does exercise while Pax 2 runs to Cannon. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- alternating shoulder taps / 200- Big Boy Sit-ups / 250- Squats.

    Mosey to the amphitheater for work:
    L leg step ups – 20 IC
    Dips – 20 IC
    R leg step ups – 20 IC
    Incline Merks – 20 IC

    Mosey to flag for Mary / Pax choice:
    Flutter Kicks – 20 IC
    Box Cutters – 20 IC
    LBC’s – 50 OYO
    Freddie Mercuries – 20 IC
    Lazy Boys (back and sides)

    COT with a prayer of thanks of being protected this hurricane season so far.

  • Happy birthday ShortBus – RESPECT! – from Hokie

    We were fortunate when Ethanol called several weeks ago to let us know he would be down range and would step up to Q

    As 0450 approached, we were descended upon by a Lakeview car of @Kuch and an FNG, Adam Vondonavich

    Shortly thereafter my eyes I thought were deceiving me as the next car approaching looked like the driver was none other than Tanner!

    As it turns out Tanner, Kuch and our FNG all came to pay respect to the birthday boy, ShortBus, who allegedly consumer golden beverages at Germain delight.

    Warmup
    10 low slow tempo squats
    10 low slow tempo merkins
    Motivator 10-1

    Main event in the cubbies
    Curb craw 11-0
    11 incline merkins
    Bear crawl across to corresponding cubby
    10 Derkins
    Crawl bear back 9 merkins
    And on through down the ladder

    Couple “laps” of the OG race track
    Sprint the straight around the square walk the end 2 laps

    Mosey to parking lot
    5 Yak kicks on the wall to 5 second hold on 5th
    5 more and 10 second hold
    5 more and 15 second hold
    5 more and 20 second hold

    Merkin/dirty hookup webb 1/1-10/10

    Mosey to levee “theater”
    Run up stair by the river, lunge walk across the side walk and back, Bernie down the stairs, with 10 monkey humpers at the bottom . 8..6..4..2..0

    Back to the Beast Flag
    Mary
    Captain Thor
    big boy / American hammers 1/2-10/20

    COT
    Take care of you neighbors but that’s not only just the people on your street.

  • Just a little Bear Crawl! – from Fracsac

    4 HIMs heeded the call and showed up to the OG ready to get stronger.
    Warmup was regular warmup stuff. On to the Main Event!

    Dora 1-2-3 …… sort of.

    Partner up. 100 burpees, 200 LBcs (2 is 1), 300 squats.
    Pax 1 does exercise while Pax 2 bear crawls about 30 yards or so. Flap Jack until all exercises are complete.

    Ring of Fire – merkins x 3 rounds

    Head to cubbies – step ups, dips, and derkins.

    Finish with Mary.

    COT

    This one really sucked!

    SYITG