F3 New Orleans

Tag: ShortBus

  • Tabata Take 2 – from Hokie

    YHC lead Renaissance this past weekend with a Tabata Style workout and was disappointed.

    Back to the drawing board and made a few revisions and am much more pleased. I will make a few more tweaks.

    5 of us gathered and discussed the potential storm and then got busy…

    Tabata #1 – Legs

    2 rounds, work for :45, rest for :15

    – Squat jumps aka Bobby Hurley’s

    – SSH

    – Low slow Squats

    – Box Jumps or Step Ups

    – Lunges

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    Tabata #2 – Shoulders

    2 rounds, work for :45, rest for :15

    – Dips

    – Incline Merkins

    – Decline Merkins

    – T Merkins

    – Shoulder Taps

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    Tabata #3 – Abs/Core

    2 rounds, work for :45, rest for :15

    – LBC

    – Flutter Kicks

    – Freddy Mercury

    – Box Cutters

    – Big Boy Sit Ups

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    This is the West Bank so we closed with some lazy boys

  • OG Black Jack 21 – from Vagabond

    Warmup

    Black Jack 21
    21 reps of 21 exercises

    Saddle up with rock

    Stairs
    -dips
    -burpees
    -calf raises

    Levee
    -derkins
    -prisoner kneel
    -upward flutter kick 2is1

    Wall
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Central Square
    -alternating toe taps 2is1
    -lunges 2is1
    -sit-ups

    Top of Ramp
    -plank jacks 2is1 (4 count)
    -Bobby Hurley
    -box cutters 1is1

    Middle Square
    -step ups
    -bob & weave
    -v ups

    Top of levee
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps 2is1

    River side
    -thrusters
    -side squat with weight
    -American hammers

    Extra:
    -Plank up and moseying

    COT

  • YHC at the OG – from Fracsac

    YHC hasn’t been to the West Bank in some time, so a visit was in order. The Pax eagerly handed the Q of the OG to YHC.

    Short Bus, Slinger, FireFox, and T-Square were ready for what YHC had in store….so a disclaimer was given.

    Warmup consisted of regular stuff, minus The Moroccan Night Club, which was noticed and YHC was happy to hear! That will be fixed in the future!

    The Pax was a bit quiet, in need of Motivation!

    Motivator!! (Want more info? Just ask!)

    Mosey to the top of the levee for Route 66 with burpees.

    We couldn’t stop at just 66, so add 4 for 70.

    Mosey to the river steps for sets of incline merkins, step ups, box jumps, and dips.

    Back to the flag for some more cardio, Embrace the Suck! 7 SSH, 7 Merkins and 7 Bobby Hurleys over and over for 3 minutes. Goal was 8 rounds, some got close.

    Finish off with Mary, with a little Pax Choice.

    COT

    Loved visiting my brothers on the Wank!

    SYITG!

  • 1 hr 15 minutes sleep and Oh No Q – from Hokie

    YHC rucked 12.1 miles and ensured The Muffalotta’s were safe along the Orpheus route last night and then accompanied them into the Convention Center until hitting the bed at 2:45 AM knowing the alarm would go off at 0400

    5 additional Pax accompanied me for Oh No… rinse & repeat

    Oh No by Hokie

    Warm up
    1 loop of “the track”
    20 seconds SSH
    Rolling Ankles
    High Knees
    Open the gate
    Close the gate
    Hula hoops
    Arm circles
    Neck rolls

    HIIT Q

    Head towards cubbies for

    The Thang

    Round 1a.
    50 SSH
    20 TEMPO Merkins
    20 TEMPO Derkins
    20 TEMPO Dips
    20 LBC’s
    20 Shoulder Taps
    SSH while waiting for the 6

    Now onto round 1b.
    50 SSH
    20 Squats
    20 L leg lunge pulses
    20 R leg lunge pulses
    20 L leg step ups
    20 R leg step ups
    SSH for 6

    Take a loop then Rinse & Repeat 1a & 1b above

    Then between rounds 2 & 3

    4 minutes of quadraphelia instead of a lap

    then Rinse & Repeat 1a & 1b above

    Then close with Lazy boys & COT

  • 4 HIMs & a Rucker – from Hokie

    71° at 0500 at The OG

    4 HIMs stuck around for a beat down and Hokie ventured off for 3.0 mile ruck including the garage, the Mardi Gras light tour and the lever

  • Take me to the River (OG) – from Thumb War

    Warmup:
    Hillbillies
    SSH
    GG
    Parker peters
    Mountain climbers
    Arm circles F&B
    Seal claps
    MNC’s

    Moseyed to the large parking lot for a couple routines on about 100 yards of Asphalt. **I treated the Pax to a River themed playlist. Took “Proud Mary” for Gabby to pick up on this.

    Routine 1: Quarter Pounder

    Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 plank jacks, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps.

    Routine 2: Red Barchetta (Gabby seemed disappointed that YHC didn’t have the supporting song.)

    100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 shoulder taps (2 is 1), run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

    Moseyed to the amphitheater where Vagabond admired the rock formation on the batture and brought to YHC’s attention

    Left legged step ups
    DIPS
    Right legged step ups
    Incline merkins

    Pick out a rock for squats, more step ups (weighted this time) and derkins

    Mosey to flag for Quick Mary

    Tin snips
    And T-square led Lazy boys

    COT – continued prayers for T-Square’s rockstar M

    Hope you all enjoyed it as much as I did. Thanks and til next time. Peace