F3 New Orleans

Tag: #SweatyBells

  • Sweaty Bells! – 7-7-2024 – from Almonaster

    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!

  • 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

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • 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.

  • KB swings…Maybe we did too many. – from Strings

    Determined to do 100 kettlebell swings, we did that and also some snatches, and cleans and walking lunges, and painfully slow burpees. I like to do at least 15 minutes of mobility and stretches before getting into the workout. Things seemed to speed along after the first 15. We did do 100 swings and the rest. But when I got to 915 mass I was sore for the rest of the day and next. Perhaps too many swings in one workout.

  • 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

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Respect! – from King Kong

    Six brave Pax woke up to this hot, humid summer day in mid July to challenge themselves with heavy bells. Douille noticed the average age for the day……. 59.5 years old….. rounding it up to “Respect” status….. only being pulled down by a youngster named King Kong at 45.

    No one was late to the workout since Willie was out of town. We started off with the following warm-up exercises:

    Self Love x 10 IC, Windmills x 10 IC, Arm Circles x 10 IC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, SSHs x 20 IC, Halo x 10 both directions, Around the World x 10 both directions.

    The Thang 1

    Rows x 12 (both sides) in slow cadence
    Goblet Squats x 12 in slow cadence
    Leg Raises x 12 in slow cadence with the bell

    Self Love x 10 IC followed by 20 SSHs IC.

    Curls x 12 in slow cadence
    Goblet Alternate Lunges x 12 in slow cadence
    American Hammers with the Bell x 12 in cadence

    Self Love x 10 IC followed by 20 SSHs IC.

    Overhead Presses x 12 in slow cadence
    Goblet Jump Squats x 12 in slow cadence
    LBC’s with the Bell x 12 in slow cadence

    Self Love x 10 IC followed by 20 SSHs IC.

    Curls x 12 in slow cadence
    Alternate Step Ups x 12 in cadence
    American Hammers with the Bell on the ledge x 12 in cadence

    Self Love x 10 IC followed by 20 SSHs IC.

    The Thang 2
    Dora 1, 2, 3
    Exercises were 100 Kettle Bell Swings, 200 Kettle Bell Taps, 300 Flutterkicks with the Bell.

    While one Pax was doing the reps, the other Pax was walking with the Bell (dealers’ choice) to the parking lot and back.

    The Thang 3
    We finished the day with wall-sits with the bell. While in squat position, we held the bell overhead and forward arm extension position for one minute.

    COT
    Blessed and grateful. Praying for safe travels as many Pax are traveling next few weeks to round up summer vacation. Praying for Gabby’s trip – “Walmart at the Sea” Cruise.

    PAX tried a new breakfast spot – Slim Goodies. Gabby joined us after Rene.

  • 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

  • Flap Jacking – from King Kong

    Only 7 Pax showed up on this Sunday over the Memorial Day weekend. We had 15 Pax last weekend with Blowout’s Q. But no backblast on that record day.

    Warm-ups

    Thang 1
    Picked a partner – while a Pax was running to the stop sign and back, the other partner was doing curls. Flap Jack.

    Then to Goblet Squats. Flap Jack.

    Then to flutterkicks with bell. Flap Jack.

    Then to Curls again. Flap Jack.

    Then to alternate step ups with bell. Flap Jack.

    Then to Helly Dollys with bell. Flap Jack.

    Thang 2
    Short walk to the overpass by the zoo entrance. With the same partner….

    While one partner was wall sitting with the bell in a squat position, the other Pax lunge walked with the bell to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell over his head, the other Pax overhead carry walked to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell in forward arms extension position, the other Pax suitcase carried the bell to the parking lot and back. Flap Jack.

    We rinsed and repeated Thang 2 with a shorter distance in the 2nd round.

    Thang 3
    We circled up and did the following:
    1 – single hand snatches x 10 on each side on your own.
    2 – Clean and Jerk x 10 on each side on your own.
    3 – single arm kettlebell swings x 10 on each side on your own.

    Finished it out with stretches.

    Only 3 of us made it to coffeeteria. JV and I treated Sogo breakfast at Panola Cafe for his birthday few days ago.

    SYITG

    King Kong

  • Mother’s Day Tribute – from King Kong

    In the realm of iron and sweat’s embrace,
    A tribute to mothers, a special place,
    With kettlebells and sweat-drenched clothes,
    A Mother’s Day workout, where strength flows.

    Curls and squats, a rhythmic dance,
    Building muscles, taking a chance,
    Each movement echoing love’s refrain,
    For the mothers who’ve eased our pain.

    Flutter kicks and single-handed curls,
    A testament to the strength that unfurls,
    In the souls of mothers, fierce and true,
    Their love, a force that carries us through.

    In honor of Jingle Vader’s squat pulses, a lively beat,
    We honor mothers with every feat,
    Their hearts, a symphony of devotion,
    Guiding us with unwavering emotion.

    Leg raises over kettlebell, reaching high,
    Symbolic of the love that touches the sky,
    For mothers who lift us to greater heights,
    Their love, an everlasting light.

    Forward extensions and kettlebell swings,
    Like a mother’s touch, the joy it brings,
    Pushing us forward, empowering our might,
    A bond that strengthens, forever in sight.

    Chest presses with a freddy mercury twist
    We celebrate mothers, our eternal bliss,
    Their love, a harmony in our souls,
    As we honor them with every goal.

    Rows and jump squats, energy unleashed,
    For mothers who inspire, never ceased,
    Their love, a springboard to our dreams,
    Guiding us through life’s winding streams.

    LBCs, a challenge we embrace,
    A tribute to mothers, their steadfast grace,
    And as King Kong, Douille, Almonaster, and Strings,
    With Willie, they join the song that rings.

    Surprising it was, to see Willie arrive,
    His punctuality, a delightful surprise,
    Together, they gathered, a bond so tight,
    Supporting each other with all their might.

    Strings, the elder at seventy-one,
    A triple respect for all he’s done,
    A testament to the power of ageless love,
    Motherhood’s gift from heaven above.

    To Wakin’ Bakin’ they ventured for breakfast,
    Celebrating love with each shared request,
    While King Kong, in line, sought a pastry divine,
    A tribute to his wife, a love so fine.

    In this sweat-drenched journey, let it be known,
    Mother’s love, a foundation firmly grown,
    For on this Mother’s Day, in every way,
    We honor the mothers who brighten our day.

  • No Running – from King Kong

    Since my left pinky toe still bothers me a little, I’ve decided to Q a non-running beatdown.

    Warm-up exercises: Windmills x 10 ISC, Self Love x 10 IC, Grass Grabbers x 10 ISC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, SSHs x 10 IC, Arm Circles x 10 IC

    Round 1
    1) Curls x 30 in slow cadence (ISC)
    2) Goblet Squats x 10 ISC
    3) Flutterkicks x 20 in cadence (IC)
    Rinse and repeat Round 1. Then finished with 5 burpees w/ jump over

    Round 2
    1.) Left-handed Snatches x 10 then Right-handed Snatches x 10 on your own (OYO)
    2.) Left handed deadlifts x 10 then Right-handed deadlifts x 10 OYO
    3) Hello Dollies x 20 IC
    Rinse and repeat Round 2. Then finished with 5 burpees w/ jump over

    Round 3
    1.) Left-handed Jerk…. and Clean x 10 then Right-handed Jerk…. and Clean x 10 OYO
    2.) Left-leg Lunges x 10 ISC then Right-leg Lunges x 10 ISC
    3.) Protractors with the bells
    Rinse and repeat Round 3. Then finished with 5 burpees w/ jump over

    Round 4
    1.) Overhead Presses x 10 ISC
    2.) Left-handed Kettle-bell Swings x 10 then right-handed Swings x 10 OYO
    3.) Leg Raises x 10 ISC
    Rinse and repeat Round 4. Then finished with 5 burpees w/ jump over

    Round 5
    1.) Triceps extensions x 10 ISC
    2.) Right-leg step ups x 10 then Left-leg step ups x 10 ISC

    We ran out of time and finished the beat down with 1.5 minutes worth of stretching.

    COT
    We prayed for safe travels for Sogo’s mom and my dad. 75 percent of the Pax made it to Wakin’ Bakin’ for some F2.

    SYITG

    Kong