F3 New Orleans

Tag: Sweaty Bells

  • Darkness bells

    A dark and cool AM. 56 degrees.

    Willie arrived after I started to worry about being alone for the Sweaty Bells.

    Willie and I moseyed over to the soccer field for a 2 man deal.

    Then Jingle and Kong arrived so we were 4.

    Started with warmups: Halos, Figure 8, Bus Driver, Round the waist, Hot Potato

    The THANG: I envisioned a 10-15-20-15-10 cycle for the following exercises. However time kept us to a 10-15-10 cycle.

    Exercises in order: 1/2 burpee to row, KB overhead press, Tricep press, Kb Swings, Rows L/R, Curls, Reverse Lunge, Lateral Pulls/Drag.

    After that cycle we ran a lap around the soccer field. Then repeat for 15 reps then finished with 10 reps.

    That took all of our time – I had some Mary planned but we had to skip it.

    Some chill time with the boys and bells. Who are all these sketchy people at the FLY in the gloom? Strange folks.

    Thanks for letting me Q. It is always a blast.

  • Ant Hills, Ant Hills Everywhere! Red (Ant) Alert! Hide your kids! Hide your dogs! Hide your ankles?

    So YHC showed up bright eyed and bushy tailed at the Fly in the gloomy, gloom (when is daylight savings time ending again?) wondering if it was going to be a Beatdown of 1.  Lots of PAX out for Fall Break (is that really a thing???). 

    I was pleasantly surprised to see Sweaty Bells stalwart, Douille waiting with bated breath.  Soon Jingle Vader pulled up and the group was complete!  Let’s get this party started…but wait a PSA from our resident pest control engineer, Douille.  Apparently while coaching his 2.0’s soccer game on Saturday at the Fly, Douille noticed an unusual abundance of ant hills dotting our AO.  An invasion of pesky critters taking over our workout location, who do they think they are?  What to do???  Knowing the ruggedness and fleet of footness of the PAX, YHC knew we could overcome any obstacle including these minute munchers.  Onward and upward to:   

    Warm Up on Soccer Fields:

    • Toy Soldiers
    • Windmills
    • Alternating Open Gates
    • Reach arounds IC X 10 each way
    • Self-Love

    Thing 1

    Mosey to Base of Hill for Three Rounds of 10’s:

    • Squat to Upright Row X10 Over the Hill
    • Single Arm Kettlebell Swings 5 each arm (10 total) Over the Hill
    • Back Lunge to Row X10 each Leg  Over the Hill
    • Mountain Climbers X20 (10 each leg) Over the Hill

    Thing 2

    Circle up for:

    • Curl with Alternating Leg lift X20
    • Curl with Right Knee Raised IC X10
    • Curl with Left Knee Raised IC X10
    • Tricep Extension with Alternating Knee lift X20
    • Tricep Extension with Right Knee Raised IC X10
    • Tricep Extension with Left Knee Raised IC X10

    Thing 3

    Mosey to Shelter for:

    • RL Step Ups with KB X10
    • LL Step Ups with KB X10
    • Dips with KB X10

    Thing 4

    Mosey back to Soccer Fields for:

    Kettle Bell Webb IC X7 Rounds

    Stay in circle for some Core work:

    • Skull crushers w/wife pleasers on upstroke
    • Flutter Kicks with Bell
    • Russian Twists with Bell

    We are done!  Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Saints Outlast Cowboys on SNF Thanks to Sweaty Bells – Final 12-10

    YHC woke up early with excitement because 1.) YHC hasn’t Q’ed a Sweaty Bells workout for awhile and 2.) YHC was ready to tailgate and make his way to the Superdome. YHC would have never guessed that the Saints would win on SNF with just 4 field goals, which total to 12 points. Turned out 12 was a significant number for the day. At 6:30 a.m., YHC gave his standard disclaimer and headed toward the middle of the soccer field.

    Warm Ups

    Arm Circles x 10 IC, Grass Grabbers x 10 IC, SSHs x 20 IC, Hill Billies x 20 IC, Swinging the kettle bells between the legs in figure 8 x 5 in each direction, Halo with the bells 5 times clockwise and 5 times counterclockwise.

    Dirty MacDeuce (12)

    Definition of Dirty MacDeuce – 4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (which would be the soccer field)

    With a little modifying since we were using the kettle bells for our exercises…. and we also did Indian run around the field for our last lap.

    1st Set – 12 curls IC, 12 big boy sit-ups OYO, 12 low slow squats IC.

    2nd Set – 12 thrusters OYO, 12 flutterkicks IC, 12 lunges OYO.

    3rd Set – 12 kettle bell swings OYO, 12 hello dollies IC, 12 genuflects IC

    4th Set – 12 Rows on each side OYO, 12 American Hammers IC, 12 right and left leg step ups IC at the benches on the sideline of the soccer field.

    There are a lot 12’s in there. Some voodoo must be happening at the Fly this morning predicting the outcome of Saints final score. 4 sets x 3 exercises = 12 exercises or 4 fgs x 3 points = 12 points. I’m trying to not freak out here. Maybe I should Q a Dirty MacThirty next time so that the Saints will score 30 points.

    After Dirty MacDeuce, we did 12 (why not) dips IC before our final part of the beatdown.

    11’s (not 10’s)

    Definition of 11s – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. So our exercises were to start off with 10 thrusters on one end of the soccer field and 1 merkin on the other side. I guess I was going to predict the Cowboys score here, but I gave them too much credit and overshot the prediction by one.

    Final Score – Saints 12 Cowboys 10.

    What a great day for the Saints fans. But more importantly, what a great way to start a beautiful day with the PAX. Keep pushing each other to be mentally and physically stronger. We finished the workout with some stretches, announcements, and intentions. 4 of the 5 PAX were able to attend coffeeteria afterwards. Once again, thanks for the opportunity to lead. SYITG.

    King Kong

  • Everyone Has a Plan ‘Til They Get Punched in the Mouth…

    On the heels of a Georgia Bulldog football victory over Notre Dame, sorry Rudy :(, and all of the celebrating that comes with that, 7 PAX braved the early morning Sweaty Bells workout along the banks of the mighty Mississippi River. The QIC had a specific plan for his birthday workout, but after seeing the exhaustion and blood shot eyes of the PAX, called an audible. The disclaimer was announced and we were off!!!

    The PAX circled up for the following warm up exercises all in cadence:

    SSH x20, Self Love x10, Arm Circles forward and back x10 each (counting Seaman style was particularly challenging), Grass Grabbers x 10, Imperial Walkers x 20, Calf Stretches x 10

    Kettle Bell halos x10 each direction and Leg Pass Throughs x10 each direction 

    Next, the PAX suitcase carried their bells to the levee for 11s split between Curls and Hurpees.

    Once the 11s were complete the PAX circled up for the following exercises all in cadence:

    Rows both sides x10, Tricep Extensions x15, single arm curls right and left x15, Thrusters x15

    Next up was a round of MARY in cadence:

    Penguins x20, Flutter kicks x 20, American Hammer x20, LBCs x 22

    The PAX form the COT, had count off, nameorama, and intentions. What a great way to start of your birthday! Always a pleasure to lead such a great group of men!  

  • 2 , 4 , 6, 8 hey our Q is late!

    OK an embarassing AM posting for this Q. Not sure how many Qs I’ve had over the last 5 years but I have NEVER missed a Q or I have never been late!

    Woke up at 629 for my 630 Q. Damn it!

    Got to the Field at 641. Boys were just finishing up their warmup of halos and under the legs etc.

    We lined up at the Soccer Field. Did diminishing Kettle Bells swings.

    30 KBs run across the field and back, 25, 20, 15, 10, 5. Until finished.

    Then mosey’d to the HILL.

    Here we did 12, 8, 4 of an exercise with KB and then a core exercise x 10 on the other side.

    Rows x 12, 8 , 4 then we did Russian Twists x 10 **this was too few rows so we up’d the ante.

    Triceps lifts x 20, x 15, x 10 and Dying Roaches on the other side.

    Bench press x 20, x 15 x 10 and NOLAN RYANs on the other side.

    Then we did 40 Goblet Squats , suit case over, 30 Swings, suit case back, 20 Presses. Then we finished with 50 Merks – finish how every you want. (A mini – Iron Pax)

    I’m annoyed I was late but I appreciate you guys letting me step up and finish my plan. Great coffeeteria post beatdown!

  • Power of Two

    The morning before Labor Day should be a time to get ahead, so that Labor Day can be a day of rest.  86 on Saturday: “Jingle Vader, you’re Q’ing tomorrow?”  YHC: “Yep.”  Willy on Saturday: “See you tomorrow, JV.”  So who shows up?  Just Douille and YHC.  Carpe diem.

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Low Slow Squats 25xIC
    • Mountain Climbers 20xIC
    • Peter Parkers 20xIC
    • Parker Peters 20xIC

    Mosey to the top of the Hill for Round One.  Apparently, the PAX aren’t the only ones ever to venture up here.  Evidence of a good time abounded: about a dozen beer cans and two towels.  But no bodies in sight.  SOOOO

    • Halos clockwise 20xIC
    • Hales counterclockwise 20xIC
    • Overhead press 20xIC
    • Leg Arm lift to chest 20xIC
    • Right Arm lift to chest 20xIC
    • Kettle Bell swings 20 OYO
    • Bench press 20xIC
    • Sprint to the levee and back

    Rinse and repeat, but this time just 15xIC; then rinse and repeat again with just 10xIC; and rinse and repeat one last time with just 5xIC.

    For a bit of working rest: farmer’s carry around the hill twice alternating arms half way around each time.

    Back up the hill for Circle of Mary:

    • Russian Twist 20xIC (with kettle bell)
    • Flutter Kicks 20xIC (with kettle bell)
    • Penguins 20xIC
    • Dying Cockroaches 20xIC
    • Hello Dolly 20xIC (with kettle bell)
    • Superman about 2 minutes
    • Plank about 2 minutes

    COT with a very quick countoff, name-o-rama, and thanks for a glorious weekend.  Off to Coffeeteria.  Thanks Douille for keeping it going.  JV

  • What’s your function…

    7 #HIM showed up at the Fly on an unusually nice, Summer Sunday morning for a Sweaty Bells workout.  YHC has been thinking a lot about functional fitness lately.  How can we bring more functional fitness to the PAX?  Well, the Kettle Bells provide a unique opportunity.  I’m thinking Farmer’s Carry…but first:

    Circle up for Warm-Up

    • Alternating Open Gates (Jingle Vader opened his own gates to Hell on this one!) IC X20
    • Halos Around Head switching right to left till Q yells halt
    • Halos Around Body switching right to left till Q yells halt
    • Imperial Walkers IC X20
    • Self-Love IC X20

    Here it is. First Round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next Mosey to First Cone on soccer field for Four Corners

    • Bear Crawl to Second Cone moving your Kettle Bell in Right Hand
      • At Second Cone, Squat to Right Hand Press X10 IC then Squat to Left Hand Press X10 IC
      • Crab Crawl to Third Cone moving your Kettle Bell in Right Hand
      • At Third Cone, Sumo Squat to upright row X20 IC
      • Bear Crawl to Fourth Cone moving your Kettle Bell in Left Hand
      • At Fourth Cone, Alternate Reverse Lunges with Opposite Shoulder Reaches X10 each leg IC
      • Crab Crawl to First Cone moving your Kettle Bell in Left Hand
      • At First Cone, Alternating Front Lunges with OH Press.  X10 Each leg IC

    Back to Hill for second round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next, circle up at soccer field for:

    • Curl to Press to Tricep Extension IC X20
    • Ballistic Rows X10 (2 is 1)
    • High Planks with Row R then L X10 each side IC
    • Hip Bridge with Press Right then Left X 12 each side IC
    • Russian Twists X20 IC holding Kettle Bell

    Back to Hill for third round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Time’s up and we are at the top of the mole hill.  Let’s circle up here for CoT.  Count-off, Name-o-rama, Announcements, Intentions, and Prayer.

    I think the PAX enjoyed the Farmer’s Carry.  Maybe next time they have to carry something heavy it will be a little easier!

    Thanks for letting me lead!

  • Wakin’ & Bakin’

    With the HNJ Dads at fantasy camp & a farewell to Smooth at Renaissance, only three PAX were up for Sweaty Bells this morning. Nonetheless the beat down must go on.

    Disclaimer (no FNGs) and a warm-up of SSH x10 without Gabby as he rolled in hot. Arm-circles x10 both ways, grass grabbers x10, halos x10 both ways & around the back x10 again both ways.

    First COP: Side Lunge R with kettle-bell press x10 then L x10, POP & curls x10 OYO, Swings x5, R rows x5, Swings x5, L rows X5 then repeat swing/row sequence.

    Bear crawls moving the kettle-bell with right arm halfway across soccer field then left arm back.

    Second COP: Sumo squat to inverted row x10, Rotations on knees x10, Shoulder press right arm on right knee x10, Rotations on knees x10, shoulder press left arm on left knee x10

    5 swings, throw kettle-bell then frog hop to kettle-bell repeat across field. Crab walk backwards moving kb with R arm back to other end of field.

    Third COP: Squats x10, Chest Presses x10, thrusters x10, Squat hold with kb presses x10, Squat to curls x10

    Crab walk backwards moving kb with L arm then walk back.

    Fourth COP: POP & curls x10, Squat jumps to curls x10, Overhead press x10, Squat hold with curls x10, Tea pots R & L x10

    Mary: RT with an evil overhead press during each rotation x10, LBCx with KBs x15 & Flutters with KBs x20

    A very small COT for the count-off, name-o-rama & prayer.

    P.S. drink mushroom coffee if you forget your keys

  • Levee Lovin’

    We circled up along the Mighty Mississippi. Two minutes after getting ready with our first COP – a barely clothed couple frantically scampered up the levee and ran to their car. Young love. We were perplexed as to why they chose the rocky side of the levee instead of the very comfortable looking car they arrived in.

    Warm up: Hot potato, Halo, Figure 8, Around the back 30-45 secs

    Got in plank and passed the bells to the left using on the left arm. Then did it to the right. Did it each direction twice.

    Sealed the deal with 20 Kettle Bell swings

    Then we did rows L and R, curls, and merks L to R x 12

    Got back in plank and passed the bells L and R.

    Then we got on our six and did Russian Twist, L and R press and tricep lifts. x12

    Sealed the deal with 15 Kettle Bell swings

    Lined Up and then did 10 hammer swings and then ran 30 yards and then did 5 burpees (4 rotations)

    Back to our circle and did the plank pull with the kettle bells L and R – full circle

    Then we did chest press, suitcase pick up and put down, side dips and wife pleasers with kettle bell on pelvis (we did this for the people in the park)

    At this moment Angie’s List’s TUGBOAT came by for a closer look

    Then we did 5 Hammer swings

    Then we had a few minutes left for low country crab, and dead bugs!

    I am enjoying this workout – I hope we keep it going.

  • The Day After F3 Picnic

    My family and I had a blast at the F3 Picnic on the previous day. Many M’s and 2.0’s were there. The picnic was a success thanks to all the donations and the set-up and take-down crew. T-claps to all the PAX who were involved organizing this wonderful event. Needless to say, I ate quite a bit and definitely wanted to work off all the food and drinks that I had indulged. Therefore, I was looking forward to the Sweaty Bells workout next day. I arrived 15 minutes early to set up cones on the soccer field. At 6:30 a.m., 5 strong PAX showed up with their kettle bells. I gave my disclaimer and moseyed to the middle of the soccer field.

    Warm-ups

    Circled up in the middle of the soccer field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Forward / Backward Arm Circles x 10

    Hill Billies x 20

    Self-Love x 10

    The PAX then did the following warm-up exercises with the kettle bells: kettle bell swings x 10 OYO, curls x 10 IC, thrusters x 15 OYO, manmakers x 5 OYO, chest presses x 10 IC, shoulder presses x 10 IC, halo with curls x 10 OYO (5 in each direction), rows x 10 OYO on each side.

    The Thang

    Pax left the kettle bells in the middle of the soccer field then lined up on one end of the field. Pax did the following exercises in the following sequences without stopping.

    Performed 10 slow merkins IC.

    Moseyed back to the middle to the kettle bells and performed 20 kettle bell swings OYO.

    Moseyed toward the other end of the soccer field and performed 10 right leg genuflects IC.

    Ran back to the middle and performed 20 curls IC.

    Ran back toward the original end of the field and did 20 mountain climbers IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other end and did 10 left leg genuflects IC.

    Jogged back to the middle and muscled up 10 manmakers OYO.

    Jogged to the original end of the field and did 20 Peter Parker’s IC.

    Moseyed back to the middle and did 20 chest presses IC.

    Moseyed toward the other end and did 15 lunges IC (2 = 1).

    Moseyed back to the middle and did 20 shoulder presses IC.

    Ran to the original end and did 20 Parker Peter’s IC.

    Ran back toward the middle and muscled up 20 halo with curls OYO (10 on each direction).

    Ran to the other end and did 20 low slow squats IC.

    Jogged back to the middle and did 20 rows OYO (10 on each side).

    Then moseyed back to the original end of the field.

    Round of Mary

    Douille gave us the quickest 20 seconds count. The PAX bear-crawled to the middle of the field to the kettle bells and did the following MARY exercises with the help of the PAX:

    King Kong – flutter kicks x 15 IC (with kettle bells)

    Douille – American Hammer x 15 IC (with kettle bells)

    Medulla – Penguins x 15 IC

    Mudbug – LBCs x 20 IC

    Jingle Vader – Hello Dolly x 20 IC (with kettle bells)

    Stretches

    Starting from the middle of the field, each PAX did “open gates” all the way to one end of the field. This “open gates” stretch is one of Gabrielle’s favorite. Please ask him for proper form next time you see him. The PAX did the march stretch all the way back to the middle of the field. The PAX then did few shoulders stretches and finished with the superman stretching the shoulders and back.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned and silent intentions and also safe travels. I am very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. SYITG.

    King Kong

    Gabrielle was not there at the beatdown, but he somehow made it to F2 coffeeteria.