F3 New Orleans

Tag: Stork

  • We Discovered Wakin’ Bakin’ (Post Sweaty Bells Breakfast) – from King Kong

    Because of RCR, I decided to add miles to our typical sweaty bells workout. We woke up to a beautiful, calm, sunny morning in the mid 50’s. We couldn’t ask for a better day….

    Warm-ups
    1 – SSHs x 20 IC
    2 – Windmills x 10 IC
    3 – Arm Circles x 10 IC
    4- Hill Billies x 10 IC
    5 – Imperial Walkers x 10 IC
    6 – Halos x 10 OYO
    7 – Self Love x 10 IC
    Ran a warm up lap to the stop sign and back.

    Dirty McDeuce
    1 – Curls x 12 in slow cadence (ISC)
    2 – Goblet Squats x 12 ISC
    3 – Flutterkicks with the bells x 12 IC
    Ran a lap towards Audubon Tea Room and back

    1 – Overhead presses x 12 ISC
    2 – Alternate Lunges x 12 IC
    3 – Hello Dolly with the bells x 12 IC
    Ran a lap towards the Fly and back

    1 – Tricep Extensions x 12 ISC
    2 – Kettle Bell Swings x 12 OYO
    3 – American Hammers x 12 IC
    Ran a lap towards Audubon Tea Room and back

    1 – Rows x 12 ISC
    2 – Goblet Squat to a Curl x 12 OYO
    3 – LBCs with the bells x 12 ISC
    Ran a lap towards the Fly and back

    1 – Clean and Jerk x 12 OYO
    2 – Plank and pull the bells x 12 IC
    3 – Obliques Crunches x 12 ISC
    Ran a lap towards Audubon Tea Room and back

    Finished the beatdown with some stretches. We had a FNG, eh’ed by Moana. His name is Asri Sergici, a Trinity Dad. We named him Wild Turkey because he loves scotch (doesn’t really care for bourbon), and he’s from Turkey.

    Gabby and Almonaster met up for breakfast at Wakin’ Bakin’. This may be our new Coffeeteria spot on Sundays.

    SYITG

    King Kong

  • Less Pax Due to Tigers’ Victory over Bama – from King Kong

    I had a feeling fewer Pax would show up this morning because of the late night festivities after Tigers put a whoopin’ on Bama. I thought I saw few Pax charged out to the field and climbed on the FG post in Death Valley. Moments later, I saw pictures of some Pax at the Tchoup Yard really late in one of my chats. But few strong Pax didn’t let a football game stop them from being HIM next morning at Sweaty Bells.

    Warm Ups – Self Love, Windmills, Arm Circles, Grass Grabbers, Hill Billies, Imperial Walkers, Slow Low Squats, and SSHs.

    The Thang One – Partnered Up
    1 – While one partner was in squat position with the bell, the other partner was bear crawling about 20 yards there and back. Flap Jack.

    2 – While one partner was carrying a bell overhead, the other partner was lunge walking 20 yards there and back. Flap Jack.

    2 – While one partner was carrying a bell in a boat position, the other partner was doing burpee broad jumps there and back. Flap Jack.

    The Thang Two – Dora 1, 2, 3.
    100 – Bulgarian Split Lunges with the bell.
    200 – Curls
    300 – Flutterkicks with the bell
    While one partner was doing the exercise, the other Pax was carrying the bell to about 25 yards and back. Dealer’s Choice – Pax chooses his own exercise on the walk with the bells. I saw overhead carries, curls, overhead triceps extensions, suit case carries, etc.

    The Thang Three
    We went to the wall in front of the Zoo. We sat against the wall and did the following x 2:
    1 – over head carry – hold in squat position against the wall for 15 long seconds.
    2 – carry the bell straight out in front – hold in squat position against the wall for 10 seconds.
    3 – curls x 10 while in squat position against the wall.
    Rinse and repeat.

    The Thang Four
    1 – curls then overhead presses x 10 IC
    2 – in plank position, pulled the bell from one side to the other and did a row x 10 IC
    3 – Rows x 10 on each side
    4 – Hello Dolly with the bell x 15 IC
    5 – Flutter kicks with the bell x 15 IC
    6 – Chest Presses x 10 IC
    7 – Protractor with the bell
    8 – LBCs in slow cadence count x 15
    9 – LBTs in slow cadence count x 20

    COT – We prayed for Sphinxter (quick recovery with his shoulder). We also prayed for a safe journey at sea for Dinghy. Gabby joined us at Panola Cafe for coffeeteria. I am always grateful to have the ability and strength to lead a beatdown.

    SYITG

    King Kong

  • Sweaty Bells > Saints – from King Kong

    7 Pax arrived on this beautiful Sunday morning. We started off with some warm ups: Self-Love, Windmills, Grass Grabbers, Arm Circles, Hill Billies, Imperial Walkers, and Halos.

    We partnered up and did Dora 1, 2, 3. While one partner was doing the exercise, the other Pax ran the loop from the statue to the stop sign and back.

    100 – curls
    200 – Hello Darlene’s with the bells
    300 – Chest Presses

    After Dora, we did the following:
    1- Kettlebell Swings x 20 OYO
    2- American Hammers with the bells x 10 in cadence
    3- Lunges x 10 In slow cadence (each leg)
    Ran a loop from the statue to the stop sign and back.

    1- Overhead presses x 10 in slow cadence
    2- Flutterkicks with the bell by the benches x 15 in cadence
    3 – Gobblet Squats x 15 in slow cadence
    Ran a loop

    1- Triceps extensions x 10 in slow cadence
    2 – Hello Darlene’s with the bells x 15 in cadence
    3 – Bulgarian Split Lunges with the bell x 5 in slow cadence (each leg)
    Ran a loop.

    1- curls in slow cadence x 10
    2- rows in slow cadence x 10 (each side)
    3- Step-ups with the bell x 10 in cadence (each leg)
    Ran a loop

    Round of Mary led by few Pax
    Willie – Penguins
    Subprime – Bicycle Kicks with the bell
    Sandbar – Oblique LBTs

    Ended the morning with COT. Willie, JV, and I grabbed some breakfast at Panola after the beatdown. Later in the afternoon, about 15 Pax met up at Parkview Hotel and witnessed how badly the Saints had played. There were few Pax cheering for Andy by halftime!!! I have no hope for the Saints this season.

    SYITG

    King Kong

  • Sad Clown Send Off at Sweatybells – from Bolt

    YHC jumped on the Q sheet Uptown to celebrate my 2 year MANniversary right where it started, prompting a text from King Kong: apparently Uptowners not only dislike leaving their zip code, they also dislike using the Q sheet (check it out if u don’t believe me or is there a double secret Q sheet among that clique—one wonders!?)
    I mulled over how to best honor a few of the HIMs I’ve encountered along the 24 months since Gabby FINALLY convinced me to post after a couple years of EHing (I ran out of excuses, knew I needed a change, and had just listened to Dredd describe me at minutes 22:42-29:30 in the “What is F3 interview” the week of my first post). Gathering at the front of Audubon park and meeting a couple guys quickly turned into a “mosey” to Touchdown Jesus, led by Kong Kong where we stopped and began exercising in a circle within which I quickly became gassed and modified everything yet finished nothing. Then Gabby informed me that was the “warm up” to which I thought, “U gotta b FU@#ing kidding me!? I have no business being here.” More mosey, exercises, modification, and realization (that I couldn’t do this yet needed this).

    Fast forward: WarmOrama Rapper’s Delight edition. The Thang: Carry bells from flag to first zoo parking row.
    Rudy has creatively used numbers to drive his Qs (this day I chose to follow: 6/5/24=6 exercises (BLIMPS with Bells, except Merkins), 5 movements between each letter, stopping at each subsequent row of parking (farmer carry each side, tricep press 2x, goblet carry), and 24 months of F3=reps of each exercise. Almonaster championed and sustained the first F3 NOLA afternoon workout, pushing himself: B for burpees but Man Maker style to honor an extra push.
    Triple Shift has been the consummate Form Police: M for Merkins done as time under tension in his honor (3 count in mission impossible up the four, return).
    Upon carrying bells back to first parking row we circled up for favorite bell exercise contributions from the PAX, called either OYO or in cadence for 24 reps: Gabby/curl-OHP-tricep press=1, Charmin/Your Mom’s, King Kong/KB swings, Strings/squat thrusters. Back to flag and finish with 24 burpees which were much harder than the first 24: gassed and grateful to ALL F3 NOLA PAX! COT—breaky.

  • Beautiful Sunday Morning w/o JV – from King Kong

    I woke up to this beautiful Sunday morning to lead a Sweaty Bells beatdown. Low humidity at 51 degrees (no wind, calm, blue sky)…. what else can you ask for? No Jingle Vader sighting this morning. Must had a wild birthday night.

    Started off with the following warm-ups: Forward arm circles, backward arm circles, windmills, grassgrabbers, hill billies, and imperial walkers. We then ran a warm up lap from the statue to the stop sign and back.

    The Thang 1:
    Grabbed the sweaty bells and lunge walked from light post to light post. We stopped at every light post with exercises in between:

    1st – curls in slow cadence x 20
    2nd – squats to overhead presses x 10 OYO
    3rd – chest presses in cadence x 15
    4th – flutterkicks with bells in cadence x 20
    5th – curls with arms straight out in slow cadence x 10
    6th – manmakers x 10 OYO

    The Thang 2:
    Dora 1, 2, 3
    100 sweaty bell swings
    200 pulling sweaty bells from left to right and right to left in plank position
    300 flutter kicks

    The Thang 3:
    1- grabbed a bench and did 15 right leg step ups with the bell in cadence
    2 – 10 decline merkins OYO
    3 – 15 left leg step ups with the bell in cadence

    Finished off with a round of Mary with American Hammers with the bells x 10, Hello Dollies x 20, and Protractor with the bells.

    COT
    We have a FNG. Thank goodness Angie’s List wasn’t there because this could have gotten ugly. He’s a rugby player, and works as an announcer for the Nola Gold Rugby team part – time. And he was once a butt double for an actor for a movie set “Breacher”???? So we named him BUFFer. Get it?

    Always grateful to be out there with the PAX. Thank You for the opportunity to lead. SYITG.

    King Kong

  • 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!

  • Where’s the red carpet….??? – from Gabrielle

    With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
    Stay at Flag for Warm Up:
    • Halo’s 10 clockwise and 10 counter clockwise
    • Around the World’s 10 clockwise and 10 counter clockwise
    • Open Gates I/C X15
    • SSH’s I/C x20
    Suitcase carry to end of median then Indian Run to Levee.
    At Levee Everest 7’s
    • At Bottom 6 Alt Clean and Press
    • Lunge Walk with Squat up Mountain
    • At Top Alt KB Swing
    • Suitcase Walk back down to bottom
    LBC’s and Flutter Kick’s IC while we wait for the six
    Mosey to soccer field for Chest/Back for 1 round
    • Chest press to skull crusher in boat position IC X20 4 count
    • Plank Rows IC X10 Each Side 2 Count
    • Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
    • Bent Over Row IC X10 Each Side 2 Count
    Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
    Count off, Name-o-rama, announcements, intentions and prayer.
    Thank you for letting me lead!

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.

  • Sweaty Bells – 12-12-2021 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Dinghy
    – Stork
    – Moana
    – Netflix
    – King Kong
    – Jingle Vader
    – Willie
    – Almomaster

    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

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    LBC’S X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!