F3 New Orleans

Tag: Slinger

  • 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!

  • 2 rounds of playing cards – from Thighs

    Today we brought back the F3 playing cards with a couple new games to play.
    F3 Workout Deck – Waterproof Beatdown Box Card Deck

    We started the beat down with a warmup:
    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats
    Then we mosey-ed to the city seal and set up the cards in the middle.

    We did 2 rounds where each card had a specific exercise. We pulled 10 cards per round. After each card, we did a quick mosey to the canon and back, for a quick 100 meter run.

    Hearts
    10
    Spades
    15
    Diamonds
    20
    Clubs
    25

    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

    After each round, we did a mosey around the block.

    Then after that round we did 2 rounds of 44s. Where each suit had a different exercise.
    The # on the card was the reps.

    Hearts
    Arms
    Tricep Merkins

    Spades
    Legs
    Lunges

    Diamonds
    Cardio
    Catcher Burpees

    Clubs
    Abs
    Triple Bear

    After each round, we did a mosey around the block.

    We ended the workout with an Ab Ring of Fire.
    Each PAX lead a workout as we went around the Ring of Fire. We did this for two rounds.

    We ended with the usual close out, sending us off with a prayer.
    Looking forward to next time!

  • OG Frisbee Baseball – from Thighs

    Today we brought back an experimental workout trying to balance some skill with luck with a mardi gras football and baseball diamond.

    We started the beat down with a warmup:
    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we mosey-ed to the parking lot and set up a baseball diamond.

    We updated the rules based on learning some things from last time.
    One PAX threw the football while the other PAXs ran after it from the start line. The throwing PAX attempted to race around the bases before it was caught. Once caught, the last base crossed was their assigned base.

    We rotated the PAXs until everyone had a base assigned.

    The bases had a corresponding rep count:
    1st = 20
    2nd = 15
    3rd = 10
    Home = 5
    (Pays to be a winner)

    Then as a group we moseyed around the bases stopping at each base to do an exercise with the amounts assigned by the base one achieved.

    We did the following as one round:
    Each throwing the ball, getting an assigned base (reps), and doing the same exercise around the bases together.

    We did (4) rounds:
    Round 1: Arms
    Wide arm Merkin
    Tricep Merkin
    Diamond Merkin
    Hand Release Merkin

    Round 2: Legs
    Squats
    Lunges
    Jumping Lunges
    Side Squats

    After two rounds and everyone getting 15 Reps, we were able to change to a Frisbee that went farther and allowed PAX to get a different rep count.

    Round 3: Abs
    Triple Bear
    Flutter kicks
    Wide PIke Ups
    Ab X-tensions

    Round 4: Burpees
    Spiderman Burpee
    Alternating Lunge Burpee
    Burpee Jack
    Burpee Pike Up

    It is a good workout. It lasts the whole time. Make sure to use a frisbee or a real football instead of a mardi gras football.

    We ended the workout with an Ab Ring of Fire.
    Each PAX lead a workout as we went around the Ring of Fire. We did this for two rounds.

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

  • Morning at the Market – from T-Square

    Two pax showed up on a cold rainy Tuesday morning (no lightning) and scooted over to the Gretna Market for a relatively dry beat down.

    It starts with a quick warmup lap followed by Abe vagodas, cherry pickers, and sun gods to warm up.

    The Thang starts with two rounds of apple turnover, traversing the length of the covered market alternating between bear crawl and crab walk at each column bay.

    Next, a round of 11’s alternating between burpees and plank jacks at either end of the market plus 30 LBC after each lap.

    We followed that with 12 rounds of Tabata, cycling 40 seconds of exercise and 20 seconds of recovery with the following exercises:
    Shoulder taps for rounds 1 & 4
    Lunges for rounds 2 & 5
    Box cutters for 3&6
    20 second of additional recovery
    Merkins for rounds 7&10
    Calf raises for rounds 8&11
    box cutters again for rounds 9&12
    Then 10 more burpees for fun OYO followed by static leg stretches (echo count).

    We closed with CoT
    And with that, two pax left the market energized for the day ahead.

  • 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!

  • Making It Great – from Thighs

    This week we only had a few PAX. But we still strived to make it great.

    We started w/ a mosey around the block.

    Then we did a warm up:
    15x Side Straddle Hops
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Peter Parkers
    7x Parker Peters
    7x Squats
    7x InTempo Squats

    Then we moseyed over the Farmer’s Market to start the Grind.

    We started with a set of 11s

    1x Lunge going to 10x Lunges
    10x Burpees to 1x Burpee
    Running to each end of the Market

    Then we started The Gauntlet:
    Starting w/:
    5x Diamond Merkins
    Running to the first Station
    10x Bonny Blairs
    Back to the beginning and doing that set, then running to the first station and doing that set, and then running to the second set.
    20x Merkins
    We kept going in that manner until we finished the final two sets
    30x Squats
    40x Flutter Kicks

    Then we mosey-ed back to the beginning to do:

    Ring of Fire:
    6 inches until the person was done doing their set
    10x Reverse Crunches
    10x Box Cutters
    15x Hello Dollies
    15x LBCs

    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

  • 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!

  • OG Baseball – from Thighs

    Today was an experimental workout trying to balance some skill with luck with a mardi gras football and baseball diamond.

    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 Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    Then we mosey-ed to the parking lot and set up a baseball diamond.

    One PAX threw the football while the other PAXs attempted to catch the ball. The throwing PAX attempted to race around the bases before it was caught. Once caught, the last base crossed was their assigned base.

    We rotated the PAXs until everyone had a base assigned.

    The bases had a corresponding rep count:
    1st = 20
    2nd = 15
    3rd = 10
    Home = 5
    (Pays to be a winner)

    Then as a group we moseyed around the bases stopping at each base to do an exercise with the amounts assigned by the base one achieved.

    We did the following as one round:
    Each throwing the ball, getting an assigned base (reps), and doing the same exercise around the bases together

    We did (4) rounds:

    Round 1: Arms
    Wide arm Merkin
    Tricep Merkin
    Diamon Merkin
    Hand Release Merkin

    Round 2: Legs
    Squats
    Lunges
    Jumping Lunges
    Side Squats

    Round 3: Abs
    modified LBC
    Flutter kicks
    Wide PIke Ups
    Ab X-tensions

    Round 4: Burpees
    Spiderman Burpee
    Alternating Lunge Burpee
    Burpee Jack
    Burpee Pike Up

    Pros / Cons:
    Pros
    –Good Workout (Burpees at the end were a killer)
    –Lasted the entire workout

    Cons:
    –Need further experimentation on the baseball diamond distances and ball throwing. During the throwing phase, none of the PAXs could get a homerun, because getting around the bases took much longer than catching the ball. However, when exercising around the bases, the moseys were too small to be worth even calling a mosey.

    So, I will need to play with the distances, throwing actions, or rules to make sure of a chance for a homerun and/or that the exercises are spread out enough to give everyone enough of a breather.

    MTF.

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

    Looking forward to next time!