F3 New Orleans

Tag: Strings

  • Afternoon Delight – 7-20-2022 – from Almonaster

    Before the Gnarly Nutria!

    PAX:

    – Strings
    – SOGO
    – FCOJ
    – Almonaster

    We had rain so we moved the Beatdown to the Shelter.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC
    Take a lap around the Parking lot.

    The Thang:

    Shelter:

    Burpees – 10 OYO
    Incline Merkins – 10 IC
    Dips – 10 IC
    Decline Merkins – 10 IC

    Squats – 10 IC
    Right Leg Step up – 10 IC
    Left leg Step up – 10 IC
    Burpees – 10 OYO

    Take a lap around the Parking lot.

    Blimps!
    Stating with 5 then counting to 30

    Exercise down the Parking lot with:

    High Knees, Butt Kicks, and Toy Soldiers.

    Mary:

    LBC’s – 20 IC
    Flutter Kicks – 20 IC
    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s (Russian Twists) – 20 IC

    Stretches.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Afternoon Delight – Tabata & “coffee” And STRINGS – from Hokie

    After meeting Strings this past weekend, I have incorporated Hindu Merkins and Hindu Squats by Matt Furey.

    Tonight we introduced a new exercise and named it Strings. Imagine a low plank while pulling into your body with your elbows and pushing your toes to really stiffen your core.

    Here was the Thang….

    Tabata #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Bobby Hurley’s
    – Speed humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges F
    – lunges B
    – FireHydrants(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkin
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)

    Tabata #3 – 14 mins Abs/Core
    2 rounds, work :50 rest :10
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – plank pull aka Strings
    – Box Cutters

  • F3 NOLA 1776 Patriot Games – from Hokie

    July 1776…. There are on average 1776 strides in a mile

    Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10

    The Thang
    1 mile run, then 100 of each of the following;

    Merkins
    Overhead claps
    LBCs
    Dips
    Moroccan Night Clubs
    Leg Scissors
    Step ups
    Squats
    American Hammers
    Mountain Climbers
    Shoulder Taps
    Plank Jacks
    High Knees
    Lunges
    SSH
    Superman with Lat pull downs
    Big Boi Sit ups

    IF anyone got through that in the 56 minutes

    They would have continued with 100 yard bear crawl & 76 burpees

    We then had great attendance at Coffeeteria including Charmin posting down range from Houston (at workout too!) and Belloq (still on IR)

  • Afternoon Delight – 6-15-2022 – from Almonaster

    A day no merkins were done!

    PAX:

    – King Kong
    – Big Willie
    – FCOJ
    – Strings
    – Almonaster

    Lap around the clubhouse parking lot and mosey to warm up spot.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers (Toy Soldiers) – 10 IC

    The Thang:

    Mosey around the track to the Bridge.
    Squats – 20 IC
    LBC’s – 20 IC
    Leg Stretch – IC

    Mosey to the Fountain.
    Right Leg Step-ups – 15 IC
    Left Leg Step-ups – 15 IC
    Flutter Kicks – 20 IC

    Mosey to 1/10 mile track.
    Lunges (alternate) – 20 IC
    Hello Dolly’s – 20 IC
    Lay on the ground leg strectch – IC

    Mosey to grassy area behind the Golf Hole.
    Reverse Lunges (alternate) – 10 IC
    Reverse Crunhes – 20 OYO
    Upper Body Stretch – IC

    Mosey to grassy area behind the Monkey Bars.
    Squat Jumps – 10 OYO
    (Douille’s) Twists – 20 IC

    Back to Flag

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead

  • 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.