F3 New Orleans

Tag: T-Square

  • Practice makes perfect – from Thighs

    This workout was a practice for the upcoming QvsQ that was being held in the near future at The OG. But it was raining, so we decided to move to the Gretna Flea Market. I had to modify the workout by a lot.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    We started with a Burpee Pyramid going up to 4 reps. Every 2 stanchions was a station.
    Station 1: Burpees
    Station 2: Catcher Burpees
    Station 3: Plank Walk Burpees
    Station 4: Pike Up Burpees
    We went from 1 rep to up to 4 reps and back down. But that smoked us.

    So, we did a long 30 count rest.

    We moved to doing The Gauntlet. Again every 2 stanchions was a station. After finishing a station, the PAX would run to the beginning and start the station work all over again and progressing to the next Station.
    Station 1: 3x Lunges
    Station 2: 10x Merkins
    Station 3: 10x Bobby Hurleys
    Station 4: 30x Plank Toe Touches
    We did 2 Guantlets

    Finally, we were going to do a Figure 8, but the Stations did not count right. So, every stanchion was a Station.
    We did 1 rep and moved to only 3 reps
    Hand Release Merkins
    Lunges
    Pike Ups
    Flutter Kicks
    Diamond Merkins
    Bonny Blairs

    After that set, we ran back to the start and did a set of ab workouts.
    We ended with the usual close out, sending us off with a prayer and enjoying the sun rise.

    Looking forward to next time!

  • Light Poles – from Thighs

    This Q we did our workout at the Light Poles.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    Then we ran to the Light Poles to start the workout.

    We started the 44s workout:
    11x Jump Ups
    11x Hello Dollies
    11x Bonny Blares
    11x Pike Ups and reducing the reps by 1 at the start of new round.

    After a few of us got done, we turned to Rochamburpee
    Starting with a low squat, we played rock, paper, scissors.
    The winner does Merkins.
    The loser does a Burpee.
    Each round we increased the reps by 1. We did 5 rounds.

    Then we turned to a running exercise where at each light pole we changed exercise to the following. 6 light poles 6 exercises and run back to the start. We did 3 rounds.
    Lunge
    Run
    Broad Jumps
    Backwards Run
    Bear Crawl
    High Knees Running

    We closed with a set of ab workout.

    We ended with the usual close out, sending us off with a prayer as the rain continued to come down.

    Looking forward to next time!

  • Figure 8s – from Thighs

    This Q we ran to the Levee and did our workouts at the amphitheatre and along the street lights.
    We started the beat down with a warmup:

    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    Then we ran to the Amphitheatre to start the workout.

    Using each set of stairs as a figure eight, we did:
    20x Plank Toe Touches at the top of the stairs
    10x Incline Merkins at the bottom of the stairs
    20x Mountain Climbers at the top of the next set of stairs
    10x Derkins at the bottom of that set of stairs
    20x Plank Knee Touch at the top of the final set of stairs
    Repeat 3 times

    –Then, next round same round movements–

    10x Hand Release Merkin
    15x Bulgarin Split Squat (each side)
    10x Diamond Merkins
    30x Quick Feet
    10x Spider Merkins
    Repeat 3 times

    Then we moved to the light poles.

    We started the 44s workout:
    11x Jump Ups
    11x Hello Dollies
    11x Bonny Blares
    11x Pike Ups and reducing the reps by 1 at the start of new round.
    We only got to round 7 before we had to head back.

    We closed with a set of ab workouts.

    We ended with the usual close out, sending us off with a prayer as the rain continued to come down.

    Looking forward to next time!

  • Raining again – from Thighs

    This was my 2d Q for the month and again it was raining, so we decided to meet at the Farmer’s Market and workout under the awning.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Man Huggers
    7x Cherry Pickers
    7x Merkins
    15x Mountain Climbers
    7x Squats

    Stanchion run warm-up:
    Lunge to first stanchion
    Run to 2d stanchion
    Then Broad Jumps
    Then Backwards Run
    Then Bear Crawl
    Then High Knees Running
    Repeat 3x.

    Then we started the workout.
    Gauntlet:
    Starting at the beginning stanchion and running two stanchions each station.
    We run to the 2nd station and run back to the first station. Then we conduct all exercises at each station getting to the 3d station and running back to the first station. Then we conduct all exercises at each station getting to the 4th station and running back to the first station.

    We did this exercise 2 times.

    Station 1: 5x Burpees
    Station 2: 15x Merkins
    Station 3: 30x Peter Parkers
    Station 4: 45x Squats

    Then we turned to F3 cards:

    Reps:
    Hearts 10
    Spades 15
    Diamonds 20
    Clubs 25

    Exercises:
    2 Merkins
    3 Squat Pulsesx2
    4 Mtn Climbers x2
    5 Squats
    6 Flutter Kicks x2
    7 Bobby Hurleys
    8 Smurf Jacks x2
    9 Box Cutters
    10 Plank Toe Touches x2
    J Diamond Merkins
    Q Bonny Blairs
    K Burpees
    A Diamond Merkins
    Joker 60 sec plank

    Then we turned to a modified DORA 123:
    100x Box Cutters
    200x Merkins
    300x Lunges

    Due to time, we cut it off after we finished the 200.

    We ended the workout with an Ab workout.

    10x Climbing Rope Abs
    10x Penguin Abs
    10x Hello Dollies
    10x Freddy Mercuries
    10x LBCs
    1 min plank
    10x Ab X-tensions

    We ended with the usual close out, sending us off with a prayer as the rain continued to come down.

    Looking forward to next time!

  • Rainy Day Workouts – from Thighs

    Today was rain the forecast, so we decided to meet at the Farmer’s Market and workout under the awning.

    We started the beat down with a warmup:
    Mose-ed two lengths of the Farmer’s Market
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Peter Parkers
    7x Squats

    Then we started the workout.
    Gauntlet:
    Starting at the beginning stanchion and running two stanchions each station.
    We run to the 2nd station and run back to the first station. Then we conduct all exercises at each station getting to the 3d station and running back to the first station. Then we conduct all exercises at each station getting to the 4th station and running back to the first station.

    We did this exercise 2 times.

    Station 1: 5x Burpees
    Station 2: 20x Merkins
    Station 3: 30x Peter Parkers
    Station 4: 40x Squats

    Then we turned to: AMRAP
    40 secs on / 20 secs off for 5 min
    Stanchion to Stanchion
    3x Burpees
    Broad jump to the other station
    10x Smurf Jacks
    And Broad Jump back to the start
    As many rounds as possible

    Then we turned to: Rochamburpee but w/ modification. Instead of low plank, we did squat holds with our elbows on our knees to play rock, paper, scissors.
    10x rounds
    Winner: 1x Merkin
    Loser: 1x Pike Up

    Then we turned to: 11s
    Starting w/ 10x Squats
    And at the end of the run 2 is 1x Hello Dollies

    We ended the workout with an Ab workout.
    10x Ab X-tensions
    10x BackStrokes

    We ended with the usual close out, sending us off with a prayer as the rain continued to come down.

    Looking forward to next time!

  • 2 rounds of playing cards – from Thighs

    Today we brought back the F3 playing cards with a couple new games to play.
    F3 Workout Deck – Waterproof Beatdown Box Card Deck

    We started the beat down with a warmup:
    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats
    Then we mosey-ed to the city seal and set up the cards in the middle.

    We did 2 rounds where each card had a specific exercise. We pulled 10 cards per round. After each card, we did a quick mosey to the canon and back, for a quick 100 meter run.

    Hearts
    10
    Spades
    15
    Diamonds
    20
    Clubs
    25

    2
    Merkins
    3
    Squat Pulsesx2
    4
    Mtn Climbers x2
    5
    Squats
    6
    Flutter Kicks x2
    7
    Bobby Hurleys
    8
    Smurf Jacks x2
    9
    Box Cutters
    10
    Plank Toe Touches x2
    J
    Diamond Merkins
    Q
    Bonny Blairs
    K
    Burpees
    A
    Diamond Merkins
    Joker
    60 sec plank

    After each round, we did a mosey around the block.

    Then after that round we did 2 rounds of 44s. Where each suit had a different exercise.
    The # on the card was the reps.

    Hearts
    Arms
    Tricep Merkins

    Spades
    Legs
    Lunges

    Diamonds
    Cardio
    Catcher Burpees

    Clubs
    Abs
    Triple Bear

    After each round, we did a mosey around the block.

    We ended the workout with an Ab Ring of Fire.
    Each PAX lead a workout as we went around the Ring of Fire. We did this for two rounds.

    We ended with the usual close out, sending us off with a prayer.
    Looking forward to next time!

  • OG Frisbee Baseball – from Thighs

    Today we brought back an experimental workout trying to balance some skill with luck with a mardi gras football and baseball diamond.

    We started the beat down with a warmup:
    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we mosey-ed to the parking lot and set up a baseball diamond.

    We updated the rules based on learning some things from last time.
    One PAX threw the football while the other PAXs ran after it from the start line. The throwing PAX attempted to race around the bases before it was caught. Once caught, the last base crossed was their assigned base.

    We rotated the PAXs until everyone had a base assigned.

    The bases had a corresponding rep count:
    1st = 20
    2nd = 15
    3rd = 10
    Home = 5
    (Pays to be a winner)

    Then as a group we moseyed around the bases stopping at each base to do an exercise with the amounts assigned by the base one achieved.

    We did the following as one round:
    Each throwing the ball, getting an assigned base (reps), and doing the same exercise around the bases together.

    We did (4) rounds:
    Round 1: Arms
    Wide arm Merkin
    Tricep Merkin
    Diamond Merkin
    Hand Release Merkin

    Round 2: Legs
    Squats
    Lunges
    Jumping Lunges
    Side Squats

    After two rounds and everyone getting 15 Reps, we were able to change to a Frisbee that went farther and allowed PAX to get a different rep count.

    Round 3: Abs
    Triple Bear
    Flutter kicks
    Wide PIke Ups
    Ab X-tensions

    Round 4: Burpees
    Spiderman Burpee
    Alternating Lunge Burpee
    Burpee Jack
    Burpee Pike Up

    It is a good workout. It lasts the whole time. Make sure to use a frisbee or a real football instead of a mardi gras football.

    We ended the workout with an Ab Ring of Fire.
    Each PAX lead a workout as we went around the Ring of Fire. We did this for two rounds.

    We ended with the usual close out, sending us off with a prayer.
    Looking forward to next time!

  • Figure 8s come quickly – from Thighs

    This week we had a mix up on Qs, so we pulled some oldie but goodies beat downs.

    We started w/ a mosey around the block.

    Then we did a warm up:
    15x Side Straddle Hops
    7x Windmills
    7x Cherry Pickers
    7x Sungods (each direction)
    7x Merkins
    7x Peter Parkers
    7x Squats
    7x InTempo Squats

    Then we moved over to the blocks to do the Gauntlet workout 3x.

    Round 1:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Derkins
    Station 2: 30x Dips
    Station 3: 40x Step-Ups

    Round 2:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Squats
    Station 2: 30x Flutter Kicks (2 is 1)
    Station 3: 40x Step-Ups

    Round 3:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Lunges
    Station 2: 30x Hello Dollies
    Station 3: 40x Incline Merkins

    Then we mosey-ed to the Amphitheatre to start the Figure 8s.

    Starting at one corner, running down one set of stairs and then up the other, moving across the amphitheater and back again to the start.

    Round 1:

    20x Hand Release Merkin
    20x Bulgarian Split Squat (10x per leg)
    20x Ab X-tensions
    20x Box Jumps
    20x Tricep Dips
    20x Step Ups

    Round 2:

    10x Hand Release Merkin
    10x Bulgarian Split Squat (5x per leg)
    10x Ab X-tensions
    10x Box Jumps
    10x Tricep Dips
    10x Step Ups

    Then we mosey-ed back to the beginning to finish up.

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • Morning at the Market – from T-Square

    Two pax showed up on a cold rainy Tuesday morning (no lightning) and scooted over to the Gretna Market for a relatively dry beat down.

    It starts with a quick warmup lap followed by Abe vagodas, cherry pickers, and sun gods to warm up.

    The Thang starts with two rounds of apple turnover, traversing the length of the covered market alternating between bear crawl and crab walk at each column bay.

    Next, a round of 11’s alternating between burpees and plank jacks at either end of the market plus 30 LBC after each lap.

    We followed that with 12 rounds of Tabata, cycling 40 seconds of exercise and 20 seconds of recovery with the following exercises:
    Shoulder taps for rounds 1 & 4
    Lunges for rounds 2 & 5
    Box cutters for 3&6
    20 second of additional recovery
    Merkins for rounds 7&10
    Calf raises for rounds 8&11
    box cutters again for rounds 9&12
    Then 10 more burpees for fun OYO followed by static leg stretches (echo count).

    We closed with CoT
    And with that, two pax left the market energized for the day ahead.

  • Westbank Cindy 500 #IPC – from Thighs

    Before the Iron Pax Challenge closed, the OG AO decided to do at least one of the workouts. We chose the Cindy 500.

    We started w/ a warm-up:

    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Peter Parkers
    7x In Tempo Merkins
    8x Squats
    Mosey around the block

    Since we had 4 PAX, we split into two groups. We also had coupons and 30lb dumbbells.
    1 group did each set of exercises together.
    1 group partnered up and rotated the exercises.
    *NOTE: If doing the Cindy 500 as partners, recommend starting each round with a set of 5x so that each partner gets to do three exercises in the round.

    Round 1
    10x Merkins
    15x Thrusters
    20x Merkins
    25x Thrusters
    30x Merkins
    200m run around the block

    Round 2
    10x Thrusters
    15x V-Ups
    20x Thrusters
    25x V-Ups
    30x Thrusters
    200m run around the block

    Round 3
    10x V-Ups
    15x Jungle Boys
    20x V-Ups
    25x Jungle Boys
    30x V-Ups
    200m run around the block

    Round 4
    10x Jungle Boys
    15x Blockees
    20x Jungle Boys
    25x Blockees
    30x Jungle Boys
    200m run around the block

    Round 4
    10x Blockees
    15x Merkins
    20x Blockees
    25x Merkins
    30x Blockees
    200m run around the block

    After 45 minutes, we could only get one round of the Cindy 500 completed.

    Some were saying that they felt the Thrusters for a couple days later!

    It was a tough workout, like all the Iron Pax Challenge is.

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!