F3 New Orleans

Tag: Slinger

  • 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!

  • 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.

  • PainCakes with Hindus, Bulgarians & Strings – from Hokie

    3 Pax won the battle of 15° and got our heads off our pillows and ventured out at 78° to the OG for 0500.

    Utilized my new PainCakes purchased from F3 Austin and incorporated some Hindu Squats, Hindu Merkins and Strings

    PainCakes, Hindu & Bulgarians

    Round #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Hindu Squats
    – Bobby Harley’s
    – Speed Humpers
    – Bolt 45’s
    – Lunges (L 1st time, R 2nd)
    – Step Ups with PainCakes
    – Bulgarian Split Squats(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkins
    – Derkins
    – Shoulder press (L 1st time, R 2nd)
    – Tricept extensions
    – Decline Shoulder Taps
    – stiff arm merkins
    – T Merkins.
    Tabata #3 – 10 mins Abs/Core
    2 rounds, work :50 rest :10
    – American Hammer with everything PainCakes
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Strings (low squat pull elbows push toes)

  • Pyramid of Pain – from Shortbus

    Thursday morning on the westbank start with a short warmup of arm circles, windmills, and imperial walkers. We proceed to the amphitheater and use the steps for the following– 10 merkins, 20 lunges, 30 squats, 40 Mountain Climbers, 50 LBCs, 60 flutter kicks, 70 Bobby Hurleys, 80 SSH. Round 2 we reversed the order and finished with 80 merkins. Round 3 returned to the original order. Last 5 minutes was completed with some Lazy Boys.

  • Miserable Mosey – from Hokie

    only two of us… mosey to garage…
    run to 2nd floor… 10 merkins
    3rd floor …. 20 low squats
    4th floor … 30 SSH
    5th floor … 40 mountain climbers
    6th floor … 50 calf raises

    Rinse and repeat two more times

  • 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

  • Sweaty Bells – 4-3-2022 – from Almonaster

    Day after Hogs!

    PAX Attended:

    – Almonaster
    – Moana
    – Slinger
    – Jingle Vader
    – Stork
    – Subprime
    – Moules

    Warm-up.

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

    Mosey to the Fly.

    Curls

    11’s – Goblet squats starting with 10 and Wife Pleasers(Disappoiners) with the bell on the other side.

    Back to Field

    Sets

    Overhead press X 20 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Shrugs X 25 IC

    Set 2

    Move the bell between hands plank X 20 IC
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • 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