F3 New Orleans

Tag: T-Square

  • Labor Day 44 – from Thighs

    In celebration of Labor Day and Thighs turning 44 on the 5th, Thighs led the Q dedicated to the #44.

    We started w/ a warm-up:

    Mosey around the block
    15x Jumping Jacks
    10 Sec Run in place
    10 Sec High Knees
    10 Sec Butt Kickers
    8x Windmills
    8x Cherry Pickers
    8x Merkins
    8x Peter Parkers
    8x In Tempo Merkins
    8x Squats
    8x In Tempo Tempo Squats

    Then we mosey-ed to the covered farmer’s market.

    We created 4 stations out of the 8 beams holding up the covered area.
    Starting at the beginning, we did:
    11x Tricep Merkins
    Ran to the next station and did:
    11x Bonny Blares
    Next Station:
    11x Hello Dollies
    Next Station:
    11x Plank Toe Touches
    We ran back to the beginning and started the gauntlet back over reducing the reps by 1.
    We kept going through the gauntlet until we got down to one.

    Instead of a 20 sec rest at the end of that set, we had T-Square tell a Dad Joke.

    We then ran back to the AO start, and pulled out the F3 Workout Deck w/ dance music in the background.

    Each PAX turned over a card and we did the 4-count exercise listed with the amount of reps being the # of the card.
    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14, but also 100 reps by direction of the card deck.
    Once the total turned over cards equaled 44, we ran down to the archway and reset the cards.
    We got 2 rounds in of the F3 Workout Deck.

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

    Looking forward to next time!

  • 5 year Westbank AO Anniversary – from Slinger

    On 15 Aug, The OG Westbank AO celebrated its 5 year anniversary. The goal was to visit all the favorite beatdown locations at the AO in under 45 minutes. Fortunately, we had a cool breeze and a great turnout of westbank and eastbank PAXs.

    Thighs opened up the beatdown with a warm up and then everyone moseyed to the Amphitheater.

    Thighs led the first Q:
    2 Rounds:
    Running up and down the 4 sets of stairs of the amphitheater.
    Station 1: 15x Hand release Merkins
    Station 2: 15x Bulgarian Split Squats
    Station 3: 15x Hello Dollies
    Station 4: 15x Speed Toe Touches
    Station 5: 15x Diamond Merkins

    After a quick rest countdown, we moseyed to the parking lot.

    Shortbus led the second Q:

    While each PAX chair sat along the wall, the PAX passed a coupon down the line. Once the coupon was passed, the PAX did 10 Merkins and then returned to the wall. When all PAX did their Merkins, the coupon was passed back down the line repeating the workout.

    Then while the PAX were chair sitting along the wall, 3 paxs ran 25 yards to a coupon and did 10 Goblet Squats and returned. Rinse and repeat until all PAX had completed.

    Then the PAX ran across the parking lot and did 50 LBCs and ran back and did 50 Merkins.

    T-Square led the third Q:

    T-Square brought a frisbee to add some levity to the workout. Pax slung the frisbee and ran in it’s direction till it made first contact with the ground. After first touch down the PAX did:

    Round 1 – 2:
    1 Burpee then lunge walk to the frisbee’s final resting spot.

    Round 3-4:
    1 Burpee then Bear Crawl to the frisbee’s final resting spot

    Round 5-6:
    5 Merkins then Burpee Broad Jump to the frisbee’s final resting spot.
    Sprinting had it’s benefits… 😅

    Slinger led the fourth Q:

    The PAX moseyed to the parking garage.
    This set of exercises consisted of running the length of the parking garage and at each new level, we did that # x10 reps of an exercise:

    Level 1: 10x Merkins
    2: 20x Squats
    3: 30x Flutter Kicks
    4: 40x
    5: 50x Freddy Mercurys

    After that, we were at 40 minutes, so we ran back down the stairs and moseyed back to the flag.

    As we got a celebratory sports drink to start cooling off, T-Square led the PAX in 20x Box Cutters and then Thighs led 3 sets of Lazy Boys.

    T-Square led the final countdown, announcements, and prayer.

    Obviously, with all that humidity and heat, it was a tough beatdown. But with all the energy of rotating Qs and supporting PAXs, we had a great celebration of the Anniversary.

    Looking forward to many more!
    The OG

    The OG 5 Yr Photo

  • OG Baseball – from Thighs

    Today was 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 Swimmers
    7x Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

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

    One PAX threw the football while the other PAXs attempted to catch the ball. 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
    Diamon Merkin
    Hand Release Merkin

    Round 2: Legs
    Squats
    Lunges
    Jumping Lunges
    Side Squats

    Round 3: Abs
    modified LBC
    Flutter kicks
    Wide PIke Ups
    Ab X-tensions

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

    Pros / Cons:
    Pros
    –Good Workout (Burpees at the end were a killer)
    –Lasted the entire workout

    Cons:
    –Need further experimentation on the baseball diamond distances and ball throwing. During the throwing phase, none of the PAXs could get a homerun, because getting around the bases took much longer than catching the ball. However, when exercising around the bases, the moseys were too small to be worth even calling a mosey.

    So, I will need to play with the distances, throwing actions, or rules to make sure of a chance for a homerun and/or that the exercises are spread out enough to give everyone enough of a breather.

    MTF.

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

    Looking forward to next time!

  • I got this, partner – from Thighs

    As the title says, today’s workout was focused on partners, now that we have 4 people in the AO.

    We started the beat down with a warmup:

    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x In Tempo Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    First, we partnered up and did:

    Catch me if you can
    Rounding around the block
    Round 1:
    Two partners. Partner 1 performs 5 Burpees, and then sprints to catch the Partner 2, who has been running backwards.
    Round 2: 10x Bobby Hurleys

    Then mosey-ed to the light poles.
    We partnered up and did:

    Dora 1-2-3
    100x Merkins
    200x Hello Dollies
    300x Squats
    Each subsequent round we increased the run by 2 more light poles

    Then we partnered up again and did:

    Flat Tire
    Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. We continued that 4:1 and then 8:2 rotation for 2 light poles. Then we switched partners and headed back.
    We did 2 rounds

    Then we moseyed over to the amphitheater and we did:

    Pattycake Merkin Line
    Each member gets into plank facing the same direction in a line. The first person plank walks to the front of the first person and calls out a hand and then do that hand’s pattycake merking. The person planks walk down the line through all members. Once at the end, the next person planks walk and pattycake merkins down the line.

    We did this for 2 light poles

    Then we mosey-ed to a grassy part. We partnered up and we did:

    Rochamburpees
    Both in low plank position. Play Rochambeau (rock, paper, scissors) while in low plank position. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in low plan and play 10 total rounds.

    We ended the workout with some Ab Workout (4count)
    10x Ab X-Extensions
    10x Backstrokes

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

    Looking forward to next time!

  • Around the Cones – from Thighs

    Today’s workout we used 6 cones to supplement the Grind.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    10x Sun Gods (each direction)
    7x Merkins
    7x In Tempo Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    Then we Mosey-ed to the parking lot to do 5 rounds of a Cone Workout:
    6 stations
    5x Merkin Jacks
    5x Merkin PopUps
    5x Spider Merkins
    5x Merkin Extensions
    5x Burpee Lunges
    5x Frog Jump Burpees

    Round 1: Run Across
    2: Bear Crawl
    3: Broad Jumps
    4: Lunges
    5:Murder Bunnies

    Even though we went really fast thru the Cone Workout, it still took most of the time.

    We finished the Cone Workout with a set of Achey-Legs:
    2x on a 4 count
    -Jumping Lunge x2
    -Squat
    -Scissor Jump

    We ended the workout with a Ab Ring of Fire
    10x Ab X-Extensions
    10x Backstrokes
    Plank 1 min
    10x Plank Wide Pike Ups
    10x Low plank wide pike ups

    We closed out with the usual close out, sending us off with a prayer. #Praying for those affected in Nashville.

    Also, shout out to @ShortBus, he was injured during this workout. 🙁

    Looking forward to next time!

  • The Figure 8 – from Thighs

    Today’s workout we mosey-ed to the auditorium to run up and down the stairs in an almost figure 8-like pattern with a set of workouts at the top and bottom of each flight of stairs.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Self Loves
    10x Sun Gods
    7x Windmills
    7x Cherry Pickers
    7x In Tempo Merkins
    7x Toe Touches
    7x Peter Parkers
    7x Squats
    7x Tempo Squats

    Then we Mosey-ed to the auditorium to do our Figure 8:
    8 Rounds
    8x reverse ab swings
    8x Merkins
    8x Flutter Kicks
    8x Diamond Merkins
    8x Hello Dollies
    8x Hand Release Merkins

    Even though we went really fast thru the Figure 8, it still took most of the time.

    We ended the workout with a AMRAP:
    4 rounds of 60 secs and a 30 sec break
    5x Catcher Burpees
    5x Plank Jacks
    5x Tricep Merkins
    5x Knee Touches

    I still haven’t figured out if all the sweat is from the workout, or just how hot it has become lately.

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

    Looking forward to next time!

  • Apple Turnover Extravaganza – from T-Square

    The mildly humid air was just right for this apple turnover inspired beatdown with Vagabond (t-claps for rounding up the troops!), Willie, Fracsac, & our visiting pax, Choot’em from downrange in Katy, TX!

    After a brief warm-up lap, stretching, and some four OYO 4×4’s, we dug into the main course.

    The setup: cones spaced every ~12 feet for about 40 yards
    The Thang:
    Apple Turnover – two times – single file starting at cone 1, bear crawl to cone 2, crabwalk to cone 3, bear crawl to cone 4, and so on till reaching the canon. Then jog another 30 yards to the Gretna seal, wait for the 6 then sprinkle in a core exercise (listed below). Rinse and repeat once before the next dish.

    Fritters – two times – (similar to Apple Turnover, but change up the alternating exercises to Lunge Walk & Burpee Broad jump) Then jog another 30 yards for some core exercise. Rinse and repeat once before the next dish.

    Sliders – two times – (you get the idea… the two alternating exercises: Karaoke for two cone spacings then Wojo for one cone spacing, alternating down the line of cones). Jog another 30 yards for some core exercise. Rinse and repeat once before the next dish.

    Pop Tart – two times – the two alternating exercises: High Knees & Bear Crawl (alternating down the line of cones). Jog another 30 yards for some core exercise.

    Core exercises at the Gretna seal – changed it up each lap:
    4 count Merkins x15
    4 count dying cockroach x15
    4 count hello dolly x15
    50 OYO LBCs
    4 count windshield wipers x10
    4 count flutter kicks x15
    Echo count straight leg lifts x30
    60 second plank

    At the end, we wrapped up with a 2-½ min Suck-it – Aiken Legs: OYO rinse & repeat 20 step ups, 20 squats, 20 lunges, 20 split jacks (rinse & repeat to the buzzer).

    Last but not least – Lazy Boys – echo count – straight back for 15, then left 10 and right 10.

  • What happened to Spring? – from Thighs

    Wow, was it a warm morning to workout. Wasn’t it winter just last week?

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Self Loves
    10x Sun Gods
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Toe Touches
    7x Mountain Climbers
    7x Tempo Merkins
    7x Squats
    7x Tempo Squats

    Then we Mosey-ed to the parking lot to do:
    A set of 11s across the parking lot with:
    Burpees
    Diamond PushUps

    Then we Mosey-ed to the parking garage.
    There we 3 sets of 7 flights of stairs. After each flight of stair, we did:
    25x Merkins
    20x Ab Raises
    15x Diamond Merkins
    10x Hand Release Merkins
    5x Wall Derkins

    After we came down the last set of stairs, we set up for (1) set of Suicides across the length of the parking garage.
    The stations were:
    10x Merkins
    10x Bonny Blairs
    10x Mountain Climbers
    10x Air Squats

    After that workout and getting beat down from the heat and lack of water, we Mosey-ed back to stretch and close out.

    It was a beat down. Again, I think it was more because we were not ready for the heat and not how hard the Q made the physical training.

    Looking forward to next time!

  • Thursday in the gloom – from Shortbus

    Workout started on steps of amphitheater. Eight steps with and inverse pyramid cycle. 10 merkins, 20 squats, 30, lunges, 40 LBCs, 50 Flutter kicks, 60 mountain climbers, 70 plank Jack’s, 80 side straddle hops. Then we reverse the order as we decend the steps. 80 merkins, 70 squats, 60 lunges, ,50 LBCs, 40 Flutter kicks, 30 mountain climbers, 20 plank Jack’s and 10 side straddle hops. Next we move over to ramp and we did a other progressive : 5 burpees then run down the ramp and do 5 merkins. Next run backwards up the ramp and add 1 burpee and repeat until you get to 10 burpees and 10 merkins. Final exercis was a walk– 2 lunges and a burpee, 2 lunges and a merkin. The walk back was a one legged 3 hop skip and then a squat– alternating legs.

  • Mardi Gras Mambo – from Willie

    7 pax gathered on Mardi Gras day at 5:00AM to start the festive day with a beatdown. The warmup consisted of the following all in cadence:

    SSHx20, Imperial Walkers x20, Hillbillies x20, Arm Circles x10, Grass Grabbers x10, Burpees x5

    The Pax moseyed to the parking lot close by, partnered up and did the following 100, 200, 300 exercises while the partner pax ran to the end of the parking lot and back.

    Merkins, Freddie Merks, Squats

    The rest of the workout consisted of the F3 card deck, 40 cards and a lap after 10 cards. Exercises were as follows:

    Hearts – Burpees
    Diamonds – Diamond Merks
    Clubs – LBCs
    Spades – SSH

    We ended the workout with round Mary and a COT. Always great to lead this group!