F3 New Orleans

Tag: Stork

  • Afternoon Delight – 7-10-2024 – from Almonaster

    11’s and BLIMP’s!

    PAX:

    – Stork
    – Strings
    – Doc Oc
    – Couch
    – almonaster
    – Bulleseye for “Coffee!”

    Warmup:

    SSH – 20 IC
    Stretch
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    We went to the Levee to take in the sites at the River.

    11’s
    – Start at the bottom with one Merkin and at the top with 10 Wife Pleasers. Inverse each way until opposite, making for 55 reps of each.

    Mosey to the Statue

    Mary
    – Flutter Kicks – 20 IC
    – Vkadimir Douillies – 20 IC

    Mosey to Oak Alley

    BLIMP’s – Cumulative down Oak Alley
    – 5 Burpees
    – 10 Lunges – 2 is 1
    – 15 Imperial Walkers
    – 20 Merkins
    – 25 Plank Jacks
    – 30 Squats

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  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

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  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

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  • Afternoon Delight – 1-31-2024! – from Almonaster

    RCR Warmup!

    PAX:

    – Couch
    – Stork
    – Subprime
    – SOGO
    – Walker
    – Blowout
    – Manchovy
    – Almonaster

    Warmup:

    Mosey to our warmup spot on the track:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Running Man Burpees!
    – We left the warmup spot and stopped at our first running man. 5 burpees and then 5 more at every third running man. We completed 100 burpees on our trip around the track!

    Mary:

    LBC’s – 25 IC
    Flutter Kicks – 20 IC
    Freddie Merc’s – 20 IC
    Angry Roach – 20 IC
    Vladimir Douille’s – 20 IC

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  • Afternoon Delight – 1-31-2024! – from Almonaster

    RCR Warmup!

    PAX:

    – Couch
    – Stork
    – Subprime
    – SOGO
    – Walker
    – Blowout
    – Manchovy
    – Almonaster

    Warmup:

    Mosey to our warmup spot on the track:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Running Man Burpees!
    – We left the warmup spot and stopped at our first running man. 5 burpees and then 5 more at every third running man. We completed 100 burpees on our trip around the track!

    Mary:

    LBC’s – 25 IC
    Flutter Kicks – 20 IC
    Freddie Merc’s – 20 IC
    Angry Roach – 20 IC
    Vladimir Douille’s – 20 IC

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  • Afternoon Delight – 1-03-2024 – from Almonaster

    Iceketball!

    PAX:

    – Couch
    – Shamu
    – Big Willie
    – Stork
    – FCOJ
    – Subprime
    – Wild Turkey
    – Manchovy
    – Almonaster

    Warmup:

    Mosey to the parking lot on River Road.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey’d to Carver Basketball court. We played a pickup game of basketball to get us in the right mindset to cheer on the Green Wave as they took on Rice!

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    “Coffee” to be held at the Tulane Basketball game. Tipoff at 8pm!

  • King Kong’s Sweaty Bell Countdown: A Roaring Send-off to 2023! – from King Kong

    As the clock ticked down to the final moments of 2023, a fearless group of fitness enthusiasts gathered at the Audubon Zoo for the ultimate New Year’s Eve workout at 6:30 a.m. sharp…… except a few…..– and what a workout it was! Led by none other than the mighty King Kong, we decided to bid adieu to the year with a 23-rep extravaganza that left us questioning our sanity and laughing our way into 2024.

    We started by warming up those limbs with arm circles, side-straddle hops, halos, around the world, grass grabbers, self love (one your own…. a little redundant), imperial walkers, and hill billies. If our limbs had voices, they would have probably begged for mercy right then and there. But the real fun was just getting started.

    With the zoo as our witness, we moseyed to the stop sign and back, like a herd of fitness-fueled animals on the loose. The Audubon animals probably wondered if they’d been replaced by a new, more energetic species.

    Then came the kettlebell chaos! Curls, squats, little baby crunches (because even crunches need to be cute sometimes), side-straddle hops, reverse curls, alternating lunges – the list seemed endless. Just when we thought we’d mastered the art of swinging a kettlebell, King Kong threw in some unexpected moves like bell taps and sitting overhead presses. Our kettlebells must have been whispering, “What did we ever do to deserve this?”

    The cast of characters, including Jingle Vader, Stork, Strings, Douille, Almonaster, Willie, Subprime, and T-Bone, added their own flair to the festivities. The zoo animals probably joined in the laughter as we attempted manmakers, with King Kong himself leading the charge.

    As the final echoes of kettlebell clangs subsided and the side-straddle hops reached their 23rd glorious rendition, we realized that if we could survive King Kong’s Sweaty Bell Countdown, we could conquer anything the new year threw at us. We ended with the usual COT. We reminded ourselves that we never take our mental and physical health for granted. Here’s to laughter, sweat, and the absurdity of it all – may 2024 be as epic as our last beatdown of 2023!

    Thanks ChanGPT for this backblast.

  • Sweaty Bells – 7-30-2023 – from Almonaster

    Full Body Workout!

    PAX Attended:

    – FCOJ
    – SOGO
    – Willie
    – Strings
    – Subprime
    – Douillie
    – Stork
    – Almonaster

    Warm-up.

    Douille assisted with the warmup, the Q was two minutes late.

    The Thang!

    Take a lap!

    Shrugs – 50 IC
    Kettlebell Press – 20 IC
    Right Arm Press – 10 IC
    Left Arm Press – 10 IC
    Two Arm Rows – 20 IC
    Right Arm Rows – 10 IC
    Left Arm Rows – 10 IC
    Curls – 50 IC
    Triceps Extensions – 50 IC

    Take a lap!

    Kettlebell Swings – 20 OYO
    Dead Lift – 25 IC
    Deep Goblet Squats with a three second hold – 10 IC
    Right Leg Lunge with a three second hold – 10 IC
    Left Leg Lunge with a three second hold – 10 IC
    Right Side Lunge – 10 IC
    Left Side Lunge – 10 IC

    Take a lap!

    Man makers – 5 OYO
    Plank KettleBell Throughs – 20 IC
    Right Arm Plank Rows – 10 IC
    Left Arm Plank Rows – 10 IC

    Take a lap!

    Mary

    LBC’s – 25 IC
    Hello Dolly – 20 IC
    Ukrainian Douillie’s – 20 IC

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  • Sweaty Bells – from Strings

    first 15 minutes mobility exercises and stretching, warmups. Kettblebell swings, Russian and American style; painfully slow burpees, snatches, shoulder press using 2 second concentric 3 second eccentric. Curls, halos, single arm rows, one lap. abs

  • Swinger in Da House – from King Kong

    Thunderstorms passed through last night. I woke up to a wet, cool April morning with low humidity. Rain had stopped around 6 a.m., and the sun was creeping up. What a beautiful morning!!! We saw a white minivan pulling up to the parking lot with an unfamiliar face. His name is Swinger from down range Houston (Sugarland). He’s called Swinger because he swing dances. But we all thought he lied about the origin of his name.

    We started off with warm-ups: Self-Love, Windmills, Imperial Walkers, Hill Billies, Arm Circles, Slow Low Squats, Halos, Bottle Caps, and Around the World.

    The Thang 1 OYO:
    10 single handed curls
    10 single handed rows
    10 Lunges with bells (2 is 1)
    10 burpees jump over

    15 triceps extensions
    15 two handed rows
    15 Leg raises with the bells
    Bear crawl to the parking lot and back

    20 overhead presses
    20 kettle bell swings
    20 goblet squats
    Overhead carry to the parking lot and back

    The Thang 2 in cadence:
    Rinse and repeat all the exercises above. Except this time, we did everything in cadence.

    The Thang 3:
    Dora 1, 2, 3
    100 curls, 200 kettle bell taps, 300 flutter kicks with the bell
    While one pax was doing the exercise, the other pax was carrying his bell to the park lot and back. (dealer’s choice – could be overhead carry, suitcase carry, etc.)

    COT

    Dinghy, Moana, and Sphinxter met us at Wakin’ Bakin’ for some breakfast.

    SYITG

    Kong