We heard the Penguins were flying to the North Pole and decided to lay down on the banks of the Audubon Lagoons.
The PAX were motivated to perform some Nickles and Dimes. 50 Penguins or Core exercise and 10 merkins, shoulder taps, or squats at each 3rd running man. We finished with Penguin Ring of Fire!!
Subprime, Strings, Voila, Couch, Big Willie, Blowout, SOGO, and Almonaster
Re-enactment of the first ever official F3 Nola workout
The Thang:
Gandalf’s Q (played by Hawgcycle)
Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
Circle of Pain (COP):
Side-Straddle Hops in cadence x15
Merkins in cadence x12
Imperial Walkers in cadence x15
Mountain Climbers in cadence x20
Slow Squats in cadence x10
Wide-Arm Merkins in cadence x10
Diamond Merkins in cadence x10
Mosey to bridge
11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)
Reluctant Yankee’s Q (Played by Triple Shift)
Mosey back to track
6 Minutes of Mary:
LBCs in cadence x10
Hello Dollys in cadence x10
High Dollys (Rosalitas) in cadence x10
Bicycles (Freddy Mercury) in cadence x10
Dying Cockroach in cadence x10
Flutter Kicks in cadence
Quick mosey one full lap around the track
Chong Li’s Q (Played by Reluctant Yankee)
Loooooong mosey to picnic tables under the bridge
Chong Li Special:
Decline Merkins in cadence x16
Right Leg Squat in cadence x8
Incline Merkins in cadence x16
Left Leg Squat in cadence x8
Decline Merkins IC x12
Right Leg Squat IC x6
Incline Merkins IC x12
Left Leg Squat IC x6
Decline Merkins IC x8
Right Leg Squat IC x4
Incline Merkins IC x8
Left Leg Squat IC x4
Decline Merkins IC x4
Right Leg Squat IC x2
Incline Merkins IC x4
Left Leg Squat IC x2
Mosey back to the track
Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
Mosey back to shovel flag
Circle of Trust (COT)
NMM
This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!
Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..
4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish
Hot, Humid, Worth it!
PAX Attended:
– Strings
– Subprime
– Jingle Vader
– 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!
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 and Left Leg 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
Mary
Helloo Dolly! With the Bell – 20 IC
Ukrainian Douillie’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Coffeeteria
Thanks for the opportunity to lead!
Running Man Re-dux!
PAX:
– Subprime
– Big Willie
– Blowout
– Almonaster
Mosey to grassy area near WWI Memorial.
Warmup:
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:
Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.
List of exercises at each running man listed below:
2 – Squats – 20 IC
4 – Merkins – 20 IC
6 – LBC’s – 20 IC
8 – Lunges – 20 IC
10 – Incline Merkins – 20 IC
12 – Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements,
Intentions
Prayer
Thanks for the Opportunity to Lead!
Running Man Re-dux!
PAX:
– Subprime
– Big Willie
– Blowout
– Almonaster
Mosey to grassy area near WWI Memorial.
Warmup:
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:
Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.
List of exercises at each running man listed below:
2 – Squats – 20 IC
4 – Merkins – 20 IC
6 – LBC’s – 20 IC
8 – Lunges – 20 IC
10 – Incline Merkins – 20 IC
12 – Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements,
Intentions
Prayer
Thanks for the Opportunity to Lead!
It’s Run Cajun Run season. The men of the Afternoon Delight decided that instead of a pre-designed beatdown, we should focus on miles. So the Q put down his workout sheet and proceeded to call a Mosey.
We ran around the track through Loyola, cut over to Tulane, and made it to Claiborne. There was a stop at Freret for some uphill incline merkins.
Then we circled up Claiborne to Audubon, hence circling the two stadiums, and down back through Tulane to Audubon again. Ran the second half of the track and finished at the flag. 4.3 miles was accomplished!
At the flag the COT was held then Announcements and Prayer.
Mercs and Burps!
PAX:
– Willie
– Blowout
– Dry Socket
– Chiquita
– Crop Top
– Bullseye
– Subprime
– Almomaster
Warmup:
Mosey to the Tulane Breezeway.
Side Straddle Hops – 20
Arm Circles -10 IC
Imperial Walkers – 10 IC
Reverse Arm Circles – 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 to the Sugar Bowl Turf field.
Bear crawl to the four white lines stopped at each line for 5 merkins. 20 merkins total. Ran back stopping at each line for 5 Burpees. 20 burpees total.
Repeat with karaoke there and shuffles back. 20 merkins and 20 burpees again!
Mosey to the Grotto.
Incline Merkins – 20 IC
Dips – 20 IC
Decline Merkins – 20 IC
Run a Lap around the parking Lot
Squats – 20 IC
Right Leg Lunge – 10 IC
Left Leg Lunge – 10 IC
Bobby Hurleys – 20 IC
Run a Lap around the Parking Lot
Mary:
LBC’s – 25 IC
Straight leg extension – 60 seconds
Willy’s Penguins – 20 IC
Vladimir Douillie’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
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
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
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
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
A stroll up “Beary” Mountain!
PAX:
– Gabby
– Hawgcycle
– Douille
– Couch
– Jingle Vader
– Subprime
– Brown Bag
– O’Douls
– Tiny Tot
– 8-Ball
– El Guapo
– Rudy
– Dax
– Tubesteak
– Tomahawk
– King Kong
– Willie
– Almonaster
Mosey to Palm Circle.
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 – 10 IC
The Thang:
Mosey to the Base of the “Beary” Mountain.
Bear crawl up the ramp to the 2nd level.
We proceeded with 10’s and 20’s exercises on each end of the Mountain. We traveled all of the way to the top deck and then descended down with two sets on the below levels.
QUICK FACTS ABOUT BEARS
There are around 180,000 to 200,000 brown bears worldwide. Most of them live in Alaska, Canada and Russia where the brown bear can still roam vast areas almost unpopulated by human beings and covered in forests.
– Burpees – 10 OYO
The brown bear can reach a weight of between 150 and 370 kilogrammes depending on age, sex and season.
– LBC’s – 20 IC
Despite their weight, the animals can cover short distances at speeds of up to 50 km/h.
– Burpees – 10 OYO
Brown bears are generally loners who will only seek a mate for short periods.
– Squats – 20 IC
At birth, bear cubs are blind and naked.
– Burpees – 10 OYO
In the wild, these omnivores spend up to 16 hours a day looking for food, which is reflected in the saying ‘hungry as a bear’.
– Freddie Mercury’s – 20 IC
Bears have a particularly good nose: their sense of smell enables them to sniff food at a distance of several kilometres.
– Burpees – 10 OYO
Brown bears in the wild are mainly active at dusk and at night.
– Lunges – 20 IC
In the wild, brown bears can reach a maximum age of between 20 and 30 years. In captivity, they can get even older.
– Burpees – 10 OYO
The brown bear is the largest predator still living on the continent of Europe.
– Penguins – 20 IC
Descend two levels
– Burpees – 10 OYO
– Bobby Hurley’s – 20 IC
Descend one level
– Burpees – 10 OYO
– Vladimir Douille’s – 20 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to Lead!
