F3 New Orleans

Tag: #SweatyBells

  • Swinger in Da House – from King Kong

    Thunderstorms passed through last night. I woke up to a wet, cool April morning with low humidity. Rain had stopped around 6 a.m., and the sun was creeping up. What a beautiful morning!!! We saw a white minivan pulling up to the parking lot with an unfamiliar face. His name is Swinger from down range Houston (Sugarland). He’s called Swinger because he swing dances. But we all thought he lied about the origin of his name.

    We started off with warm-ups: Self-Love, Windmills, Imperial Walkers, Hill Billies, Arm Circles, Slow Low Squats, Halos, Bottle Caps, and Around the World.

    The Thang 1 OYO:
    10 single handed curls
    10 single handed rows
    10 Lunges with bells (2 is 1)
    10 burpees jump over

    15 triceps extensions
    15 two handed rows
    15 Leg raises with the bells
    Bear crawl to the parking lot and back

    20 overhead presses
    20 kettle bell swings
    20 goblet squats
    Overhead carry to the parking lot and back

    The Thang 2 in cadence:
    Rinse and repeat all the exercises above. Except this time, we did everything in cadence.

    The Thang 3:
    Dora 1, 2, 3
    100 curls, 200 kettle bell taps, 300 flutter kicks with the bell
    While one pax was doing the exercise, the other pax was carrying his bell to the park lot and back. (dealer’s choice – could be overhead carry, suitcase carry, etc.)

    COT

    Dinghy, Moana, and Sphinxter met us at Wakin’ Bakin’ for some breakfast.

    SYITG

    Kong

  • Sweaty Bells – 3-12-2023 – from Almonaster

    Daylight Savings? It’s dark!

    PAX Attended:

    – PVC
    – 86
    – Strings
    – Subprime
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Overhead Press – 20 IC
    Right Arm Snatch and press – 10 IC
    Left Arm Snatch and Press – 10 IC

    Run a lap

    Kettlebell swings – 20 OYO
    Goblet squats – 15 IC
    Kettle Bell Deadlift – 20 IC
    Tricep Extensions – 20 IC

    Run a lap.

    Two Hand Rows – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Curls – 20 IC

    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC
    Kettle Bell pull Throughs X 20 OYO,1 is 1
    Merkins – 20 OYO

    Run a lap.

    LBC’S X 25 IC
    Flutter Kicks with Kettle Bell Press X 20 IC
    Ukranian Douillies X 20 IC

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  • Sweaty Bells – 3-12-2023 – from Almonaster

    Daylight Savings? It’s dark!

    PAX Attended:

    – PVC
    – 86
    – Strings
    – Subprime
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Overhead Press – 20 IC
    Right Arm Snatch and press – 10 IC
    Left Arm Snatch and Press – 10 IC

    Run a lap

    Kettlebell swings – 20 OYO
    Goblet squats – 15 IC
    Kettle Bell Deadlift – 20 IC
    Tricep Extensions – 20 IC

    Run a lap.

    Two Hand Rows – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Curls – 20 IC

    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC
    Kettle Bell pull Throughs X 20 OYO,1 is 1
    Merkins – 20 OYO

    Run a lap.

    LBC’S X 25 IC
    Flutter Kicks with Kettle Bell Press X 20 IC
    Ukranian Douillies X 20 IC

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  • 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

  • New Year’s Day 2023 Edition – from King Kong

    What a foggy New Year’s Day on 1/1/2023!!! I arrived to the AO at 6:28 a.m., and not a single soul was in sight. Maybe the fog scared them???? Or I just couldn’t see them in the thick mist. I could only see few feet in front of me. I was ready to Q a solo New Year’s Day beatdown…. then I saw headlights slowly getting brighter as they got closer. Subprime and Willie rolled up…. moments later JV arrived….. joined by Bullseye and Catfish. What a way to start of 2023 with couple first timers for Sweaty Bells.

    Warm-ups: Self Love x 10 IC, Windmills x 10 IC, Arm Circles x 10 IC, Grass Grabbers x 10 IC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, MC x 10 IC, Halos x 10 clockwise and 10 counter, Around the World x 10 clockwise and 10 counter.

    The 2023 New Year’s Day Edition Thang:
    We set up under the cover in front of Audubon Zoo.

    1) Curls x 23 IC, Kettlebell Swings x 23 OYO, Goblet Squats x 23 IC
    Suitcase carried the bells to the parking lot and back.

    2.) Tricep extensions x 23 IC, Flutterkicks x 23 IC, Alt. Lunges with the bell x 23 IC
    Overhead carried the bells to the parking lot and back.

    3.) Rows x 23 IC, Bello Dolly x 23 IC, Jump Squats with the bell x 23 OYO
    Did curls all the way to the parking lot and back.

    4.) Overhead presses x 23 OYO, LBCs with the bell x 23 IC, Side Lunges with the bell x 23 IC
    Did tricep extensions all the way to the parking lot and back.

    Dora 23
    Partnered up. While one Pax was doing the exercise, the other partner was walking with the bell (dealer’s choice) to the parking lot and back. Some were doing overhead carries, some were doing curls, etc.

    We did the following exercises cumulatively between the partners.
    Manmakers x 23
    Leg Raises with the bell x 23
    American Hammers with the bell x 23

    We finished the day with some wall sit exercises. While we were sitting in a squat position with our backs against the wall, we did curls x 23 OYO and then held the bell above our head for 23 seconds.

    COT – Happy New Year! We pray and hope 2023 will be just as good as 2022 if not better! We never take our mental and physical strength / health for granted so that we can continue to be HIM. We prayed for safe travels and that Tulane will pull off a win at the Cotton Bowl.

    Roll Wave!!

    Gabby joined us at coffeeteria as usual.

    SYITG

    King Kong

  • Sweaty Bells 12-18-2022 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Douillie
    – Dinghy
    – Blowout
    – Jingle Vader
    – Subprime
    – Willie
    – FCOJ
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    We focused on Essentric exercises and listened to terrible Christmas Rock music!

    Run a lap.

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

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

    Rinse and Repeat

    Run a lap.

    2nd Set

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

    Rinse and Repeat

    Curls to stop sign and Tricep Ext Back.

    3rd Set.

    Kettle Bell pull Throughs X 20 OYO
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Rinse and Repeat

    4th Set
    LBC’S X 20 IC
    Hello Mrs. Claire X 20 IC
    Ukranian Douillies X 20 IC

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  • The Day After Moist’s 50th Birthday Bash – from King Kong

    Another busy weekend…. Moist celebrated his 50th birthday on 12/10/22. Many Pax showed up and had a blast! Happy Birthday Moist!!!

    I chose to leave the party at a reasonable time with Popalock and Brown Bag. But many stayed when we left. So I knew the participation rate would be low at Sweaty Bells. To my surprise, 6 PAX showed up on this wet, muggy morning.

    Warm-up exercises – Self Love x 10IC, Windmills x 10 IC, Grass Grabbers x 10 IC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, arm circles x 10 IC, reverse arm circles x 10 IC, and SSHs x 20 IC

    Thang 1
    We parked our sweaty bells underneath the overhang in front of the zoo.
    1) – 20 low, slow squats IC, then bear crawled to the street and back
    2) – 20 kettle bell swings OYO, then lunge walked with the bell to the street and back
    3) – 15 American Hammers IC, then burpees broad jumped to the street an back

    Thang 2
    Partnered up and did Dora 1, 2, 3
    100 – curls
    200 – chest presses
    300 – flutter kicks w/ bells
    While one partner was doing the exercise, the partner was carrying the bell to the street and back. Pax’s choice on the carry (overhead, suitcase, curls, triceps extension, etc).

    Thang 3
    Wall exercises
    1) Sat against the wall in a squat position holding the bell against your chest for 20 seconds
    2.) Sat against the wall in a squat position holding the bell overhead for 15 seconds
    3.) Sat against the wall in a squat position holding the bell in front of you for 10 seconds
    Rinse and repeat

    Thang 4
    Right Rows x 10 IC
    Left Rows x 10 IC
    Forward Lunges with the bell x 20 IC
    Plank Rows with bell pull over x 10 IC
    Backward Lunges with the bell x 20 IC
    Protractor
    Hello Dolly x 15 IC
    American Hammer x 10 IC
    LBTs in slow cadence

    COT
    Thankful as always to be have our mental and physical health so we can continue to be HIM.

    Gabby and Jingle Vader joined us for some coffeeteria.

    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

  • The Day After Convergence – from King Kong

    7 Pax attended to Sweaty Bells on this beautiful morning… clear sky with crescent moon very visible in the mid 60’s. Shame on you if you slept in after our huge breakfast at the Convergence. I need to work off those delicious biscuits and donuts.

    We started off with the following warm-up exercises: self love, windmills, hill billies, imperial walkers, SSHs, grass grabbers, then a slow mosey lap to the stop sign a back.

    We carried our bells to the field in front of the zoo. I set up 3 cones (one is the baseline, one in the middle, and the third is the other baseline) Every time we reached to the middle cone in one direction, we did 10 curls. On the way back, we did 10 triceps extensions at the middle cone). We did the following with the bells:

    1.) Goblet Squats x 15 IC at one baseline (suitcase carry in between)
    Prisoner get ups x 7 IC on the other baseline

    2.) Rows x 10 IC on each side (suitcase carry in between)
    Overhead presses x 10 IC

    3.) Chest Presses x 15 IC (suitcase carry in between)
    Hand on the bell merkins x 10 IC each side

    4.) Kettle Bell Swings x 20 OYO (overhead carry in between)
    American Hammers x 15 IC

    5.) Alternate Lunges x 20 IC (suitcase carry in between)
    Manmakers x 10 OYO

    We carried our bells back to the front of the zoo by the statue. Partnered up and did Dora 1, 2, 3:

    100 Step-ups with the bells
    200 alternate bell touches
    300 LBCs

    While one Pax doing the exercise, the other Pax ran to the stop sign and back. Flap jack until Dora is finished.

    COT – We prayed for Willie’s cousins both battling cancer. We also prayed for safe journey for both Stork and Dinghy as they set to sail off to the Caribbeans. Finally we prayed for Sphinxter as he’s preparing to have a shoulder surgery. Hope for a quick recovery and successful surgery. I am always grateful to have the physical and mental strength to do this on a regular basis. Never take it for granted.

    We had 2 additional Pax who joined us for Coffeeteria at Panola Cafe: Gabby and Sphinxter.

    SYITG!

    King Kong

  • Sweaty Bells – 10-9-2022 – from Almonaster

    Happy fall!

    PAX Attended:

    – Strings
    – Couch
    – Willie
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Mosey to Moana’s Island.

    Curls for the girls.

    Take a lap.
    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Take a lap
    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Take a lap
    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Take a lap
    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 OYO
    Left arm plank row – 10 OYO

    Take a lap
    Manmakers – 5 OYO

    Tricep Extensions back from Moana’s Island

    Mary
    Flutter Kicks – 20 IC
    Ukranian Doulle’s – 20 IC

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    Thanks for the opportunity to lead!