F3 New Orleans

Tag: T-Square

  • Tabata your A** – from Shortbus

    Warm up: Side Straddle Hops, Arm Circles, Imperial walkers, mountain climbers and 3 count merkins.
    First wave: Sprint 50yrds, 20 merkins then back pedal 25 yrds and 20 LBCs, sprint back to start
    Sprint 50yrds, 20 squats then back pedal 25 yrds and 20 LBCs, sprint back to start
    Sprint 50yrds, 20 merkins then back pedal 25 yrds and 20 lunges, sprint back to start
    Second wave: 50 side straddle hops, 20 dip jacks, 50 plank jacks
    20 decline merkins, 15 merkins, 10 incline merkins, 30 second plank
    20 shoulder taps, 15 merkins, 10 incline merkins, 30 second plank
    Third wave: progressive: 2,4,8,16, rep combo
    Merkins and squats
    Lunges and LBCs
    Final wave: 15 flutter kicks, 15 hello Dollys, 15 reverse lunges, 15 straight leg lifts, and finally Lazy boys.

  • Best Bank 8/30 – from Thumb War

    Best Bank 8/30

    PAX:
    Thumb War – Q
    Short Bud
    T-Square
    Slinger

    Warmup
    SSH x 25
    Arm circles F & B x 25
    Abe vagodas
    Hill billies
    Mountain climbers

    THANG
    B-O-M-B-S (sort of):
    Partner up. Pax 1 does exercise while Pax 2 runs to Cannon. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- alternating shoulder taps / 200- Big Boy Sit-ups / 250- Squats.

    Mosey to the amphitheater for work:
    L leg step ups – 20 IC
    Dips – 20 IC
    R leg step ups – 20 IC
    Incline Merks – 20 IC

    Mosey to flag for Mary / Pax choice:
    Flutter Kicks – 20 IC
    Box Cutters – 20 IC
    LBC’s – 50 OYO
    Freddie Mercuries – 20 IC
    Lazy Boys (back and sides)

    COT with a prayer of thanks of being protected this hurricane season so far.

  • Happy birthday ShortBus – RESPECT! – from Hokie

    We were fortunate when Ethanol called several weeks ago to let us know he would be down range and would step up to Q

    As 0450 approached, we were descended upon by a Lakeview car of @Kuch and an FNG, Adam Vondonavich

    Shortly thereafter my eyes I thought were deceiving me as the next car approaching looked like the driver was none other than Tanner!

    As it turns out Tanner, Kuch and our FNG all came to pay respect to the birthday boy, ShortBus, who allegedly consumer golden beverages at Germain delight.

    Warmup
    10 low slow tempo squats
    10 low slow tempo merkins
    Motivator 10-1

    Main event in the cubbies
    Curb craw 11-0
    11 incline merkins
    Bear crawl across to corresponding cubby
    10 Derkins
    Crawl bear back 9 merkins
    And on through down the ladder

    Couple “laps” of the OG race track
    Sprint the straight around the square walk the end 2 laps

    Mosey to parking lot
    5 Yak kicks on the wall to 5 second hold on 5th
    5 more and 10 second hold
    5 more and 15 second hold
    5 more and 20 second hold

    Merkin/dirty hookup webb 1/1-10/10

    Mosey to levee “theater”
    Run up stair by the river, lunge walk across the side walk and back, Bernie down the stairs, with 10 monkey humpers at the bottom . 8..6..4..2..0

    Back to the Beast Flag
    Mary
    Captain Thor
    big boy / American hammers 1/2-10/20

    COT
    Take care of you neighbors but that’s not only just the people on your street.

  • PainCakes with Hindus, Bulgarians & Strings – from Hokie

    3 Pax won the battle of 15° and got our heads off our pillows and ventured out at 78° to the OG for 0500.

    Utilized my new PainCakes purchased from F3 Austin and incorporated some Hindu Squats, Hindu Merkins and Strings

    PainCakes, Hindu & Bulgarians

    Round #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Hindu Squats
    – Bobby Harley’s
    – Speed Humpers
    – Bolt 45’s
    – Lunges (L 1st time, R 2nd)
    – Step Ups with PainCakes
    – Bulgarian Split Squats(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkins
    – Derkins
    – Shoulder press (L 1st time, R 2nd)
    – Tricept extensions
    – Decline Shoulder Taps
    – stiff arm merkins
    – T Merkins.
    Tabata #3 – 10 mins Abs/Core
    2 rounds, work :50 rest :10
    – American Hammer with everything PainCakes
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Strings (low squat pull elbows push toes)

  • The Murph – from Fracsac

    7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!

    Thanks for making me a better man!

    SYITG

  • Tabata Take 2 – from Hokie

    YHC lead Renaissance this past weekend with a Tabata Style workout and was disappointed.

    Back to the drawing board and made a few revisions and am much more pleased. I will make a few more tweaks.

    5 of us gathered and discussed the potential storm and then got busy…

    Tabata #1 – Legs

    2 rounds, work for :45, rest for :15

    – Squat jumps aka Bobby Hurley’s

    – SSH

    – Low slow Squats

    – Box Jumps or Step Ups

    – Lunges

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    Tabata #2 – Shoulders

    2 rounds, work for :45, rest for :15

    – Dips

    – Incline Merkins

    – Decline Merkins

    – T Merkins

    – Shoulder Taps

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    Tabata #3 – Abs/Core

    2 rounds, work for :45, rest for :15

    – LBC

    – Flutter Kicks

    – Freddy Mercury

    – Box Cutters

    – Big Boy Sit Ups

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    This is the West Bank so we closed with some lazy boys

  • OG Black Jack 21 – from Vagabond

    Warmup

    Black Jack 21
    21 reps of 21 exercises

    Saddle up with rock

    Stairs
    -dips
    -burpees
    -calf raises

    Levee
    -derkins
    -prisoner kneel
    -upward flutter kick 2is1

    Wall
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Central Square
    -alternating toe taps 2is1
    -lunges 2is1
    -sit-ups

    Top of Ramp
    -plank jacks 2is1 (4 count)
    -Bobby Hurley
    -box cutters 1is1

    Middle Square
    -step ups
    -bob & weave
    -v ups

    Top of levee
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps 2is1

    River side
    -thrusters
    -side squat with weight
    -American hammers

    Extra:
    -Plank up and moseying

    COT

  • YHC at the OG – from Fracsac

    YHC hasn’t been to the West Bank in some time, so a visit was in order. The Pax eagerly handed the Q of the OG to YHC.

    Short Bus, Slinger, FireFox, and T-Square were ready for what YHC had in store….so a disclaimer was given.

    Warmup consisted of regular stuff, minus The Moroccan Night Club, which was noticed and YHC was happy to hear! That will be fixed in the future!

    The Pax was a bit quiet, in need of Motivation!

    Motivator!! (Want more info? Just ask!)

    Mosey to the top of the levee for Route 66 with burpees.

    We couldn’t stop at just 66, so add 4 for 70.

    Mosey to the river steps for sets of incline merkins, step ups, box jumps, and dips.

    Back to the flag for some more cardio, Embrace the Suck! 7 SSH, 7 Merkins and 7 Bobby Hurleys over and over for 3 minutes. Goal was 8 rounds, some got close.

    Finish off with Mary, with a little Pax Choice.

    COT

    Loved visiting my brothers on the Wank!

    SYITG!

  • 1 hr 15 minutes sleep and Oh No Q – from Hokie

    YHC rucked 12.1 miles and ensured The Muffalotta’s were safe along the Orpheus route last night and then accompanied them into the Convention Center until hitting the bed at 2:45 AM knowing the alarm would go off at 0400

    5 additional Pax accompanied me for Oh No… rinse & repeat

    Oh No by Hokie

    Warm up
    1 loop of “the track”
    20 seconds SSH
    Rolling Ankles
    High Knees
    Open the gate
    Close the gate
    Hula hoops
    Arm circles
    Neck rolls

    HIIT Q

    Head towards cubbies for

    The Thang

    Round 1a.
    50 SSH
    20 TEMPO Merkins
    20 TEMPO Derkins
    20 TEMPO Dips
    20 LBC’s
    20 Shoulder Taps
    SSH while waiting for the 6

    Now onto round 1b.
    50 SSH
    20 Squats
    20 L leg lunge pulses
    20 R leg lunge pulses
    20 L leg step ups
    20 R leg step ups
    SSH for 6

    Take a loop then Rinse & Repeat 1a & 1b above

    Then between rounds 2 & 3

    4 minutes of quadraphelia instead of a lap

    then Rinse & Repeat 1a & 1b above

    Then close with Lazy boys & COT