F3 New Orleans

Tag: #SweatyBells

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.

  • Sweaty Bells – 12-12-2021 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Dinghy
    – Stork
    – Moana
    – Netflix
    – King Kong
    – Jingle Vader
    – Willie
    – Almomaster

    Warm-up.

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

    Run a lap.

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

    Sets

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

    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

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

    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    LBC’S X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Sweaty Bells – 9-12-2021 – from Almonaster

    Evading Security!

    PAX Attended:

    – Jingle Vader
    – King Kong
    – Tubesteak

    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.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO
    Rinse and Repeat.

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    3rd Set.

    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC
    Manmakers – 10 OYO

    Tricept Extensions back from Moana’s Island

    Mary
    Hello Dolly’s – 20 IC
    Ukranian Doulle’s – 20 IC
    LBC’s – 20 IC
    Flutter Kicks – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Sweaty Bells: Equatorial Edition – from Bolt

    24 days had passed since my trek to the Equator disrupted consistent F3 workouts and the Fartsack follies began, so for my third workout I granted Kong’s request to Q. Arriving at a timely 6:29:43, Satchmo and I moseyed to the PAX eager for a timely start, as I called out the disclaimer. Joining the circle and fumbling with the promised audio we began with suuuper-slow Abe Vigodas followed by bat wings, SSH, and shoulder taps.

    From our home base at the statue we carried our bells to the equatorial region formerly known as little oak alley.

    PAX were stoked to do 11s between the hemispheres starting with goblet squats at the Southern Hemisphere light poles and merkins at the Northern Hemisphere light poles. Moving south to north was accomplished like a sea lion (bear crawl) and moving north to south as a Galapagos crab (walk) for some extra misery as the music played, both taunting us and inspiring us; I did promise “minimal=zero” running.

    YHC was pleased to see everyone living out Darwin’s theory: adapting to overcome.

    Mosey back to our local naturalist, JJ Audubon’s statue to circle up and finish with Mary as diverse as Galapagos flora and fauna: each PAX pick their favorite core exercise and AMRAP for 2:15, nonstop. COT; thanks for letting me lead and breaking the fartsack follies.

  • Sweaty Bells 6-27-2021 – from Almonaster

    To the Fly, or maybe the Canopy!

    PAX Attended:
    – 86
    – Douille
    – Jingle Vader
    – Almomaster

    Warm-up.

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

    Rain paused the mosey to the Fly, we modified and went under the awning.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Curls for the girls – 15 IC

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Tricep Extensions – 15 IC

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC
    Ukranian Doulle’s – 20, IC
    Hello Dolly’s – 20 IC
    LBC’s – 20 IC
    Real Douille’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Sweaty Bells – 4-11-2021 – from Almonaster

    Keeping our feet dry!

    PAX Attended:

    – SOGO
    – Willie
    – Bolt
    – FCOJ
    – Whopper
    – Douille
    – Seaman
    – Blowout
    – Almonaster

    Warm-up.

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

    Run a lap.

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

    Rinse and Repeat

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    Ukranian Doulle’s X 20, IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Honoring RunCajunRun plus bonus burpees – from Hokie

    I was honored to get my passport stamped and to journey down to visit with team Sweaty Bells.

    King Kong, Almonaster, Douille, SubPrime, PopALock, Blow Out, Moana and I were all excited to have a guest appearance by Man of The Year Gabrielle 😉

    9 HIM honored RunCajunRun with some running between kettle bell sets and still honored January with 100 Burpees lagniappe while also adding 150 reps with Kettle Bells as follows:

    50 Lunges with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position (in lieu of boring shoulder taps) while waiting on the SIX aka Hokie

    40 shoulder presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    30 chest presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    20 rows with Kettle Bells
    .47 mile loop of parking lot with the extra of 10 burpees at each corner plus mid point on long stretch along Magazine
    Baseball toss in plank position while waiting on Hokie

    10 Tricep extensions with Kettle bells
    then 10 burpees before running across parking lot for 10 burpees
    back to the start for 10 more burpees, back across for 10 more and then back to circle for final 10.

    Thanks for endulging me. I enjoyed my trip to the far off land known as SweatyBells and hope I get another return visit to Q in the the 2nd quarter. I also welcome any of you to come visit Monday’s at The Joy at The View and to lead me in a coupon beatdown.

    We closed and journeyed to the other side of the park to cheer on some of our running brothers as they finished their RunCajunRun with 7-13 miles.

  • Attack of the Birds

    5 PAX plus the QIC appeared on the banks of the mighty Mississippi for a Sweaty Bells extravaganza! After a quick warm up, and a visit from 300 or so seagulls, the PAX started on a run around the park to build up mileage for RRR. Warm up exercises consisted of the following, all in cadence:

    SSH x 20, F/B Arm circles – 10, Grass Grabbers x15, Mountain Climbers x20

    After playing the game, I bet I can tell you what the giraffes ate for dinner, our first stop was at the circle by the horse stables where the PAX performed the following in cadence:

    LBCs x20, Dips x20

    Next stop was at the field closest to the entrance of the fly. We did the following in cadence:

    American Hammers x20, Low slow mercans x10, Freddie Mercury’s x20

    The last stop on the tour was back at our original spot adjacent to the hill forr some actual kettle bell work in cadence:

    Curls x20, Tri Extensions x20, KB Swings x20, Rows x 7 each side

    Traditional COT concluded the workout with 100% coffeteria attendance!