F3 New Orleans

Tag: The OG

  • Spring Workouts – from Thighs

    It is April Fool’s Day, but let’s keep this workout straight forward.

    We started the beat down with our normal warm-up routine.
    Mosey around the block
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    First set of the workout was a AMRAP. I put 1 minute sessions for 4 exercises with a 15 sec break and the a final minute for all 4 exercises at 15 seconds a piece.
    We did:
    Triple Bear
    Split Lunch Punches
    Switch Kick Abs
    Pop Squats

    Then mosey-ed over to the Amphitheatre and did a Figure 8 workout.
    At the 3 stations at the top of the amphitheatre we did 15x Merkins, 15x Side Straddle Hops and 15x Plank Knee Touches.
    At the 2 stations at the bottom of the amphitheatre we did 10x Bulgarian Squats (each leg) and 10x Box Jumps.
    We did that rotation 3 times.

    Then we mosey-ed back to the flag and played with the F3 workout deck.
    Each person got 5 cards and we played a War-like game. Each person picked a card to hopefully have the highest card. Whoever had the highest won and only had to do 10x Merkins. The losers had to do what the Card said. Whoever won the hand has to go first on the next round. We did that for all 5 hands.

    We closed the workout with a short ab workout.

    We ended with the usual close out, sending us off with a prayer to make a difference in the lives of those around us.

    Looking forward to next time!

  • The GRETNA Workout – from Thighs

    Today, I wanted to create a GRETNA workout as we were trying a new sub-location within the The OG. Since the usual parking lot has been annexed to create a new Port Orleans Brewery location, we’ve struggled to find a good place that has large space for larger exercises. So, I brought the krewe to a new parking lot that turned out to be good enough.

    We started the beat down with dynamic warmups:
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then a few warm up exercises.
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    Then we mosey-ed to the new parking lot.

    First set of exercises we did a Burpee Pyramid. I sat out 4 Mardi Gras cups and a square. Each cup was a station.
    Regular Burpee
    Catcher Burpee
    Burpee Lunges
    Burpee Pike-Ups
    We did a pyramid where we started a 1 per station then escalated up to 3 per station and back down to 1 per station.
    Though we only did 3 Burpees each it was still an air-sucker when we were done.

    Then we moved to the GRETNA workout.
    Each letter was a different exercise. *Note: it was tough finding boot-camp style exercises that had the right letter, but we made it work.
    We built up and did 5 – 10 – 15 reps. Between each GRETNA workout we moseyed for 50m and back.
    G
    Groiners
    R
    Rocket Jumps
    E
    Explosive Merkins
    T
    Tuck Jumps
    N
    Narrow Squats
    A
    American Warhammer

    At the end of those two workouts, we mosey-ed back to the start.

    We ended with the usual close out, sending us off with a prayer to make a difference in the lives of those around us.

    Looking forward to next time!

  • Super Bowl Comeback – from Thighs

    After such a good Super Bowl experience for NOLA, I decided to do a few fun Super Bowl-like workouts to continue the good vibes.

    We started the beat down with dynamic warmups
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then we mosey-ed to the stairs
    We did 2 min of Box Jumps up the stairs with a 45 sec rest.

    We mosey-ed back to the flag to do 2 min drills w/ 45 sec rests for the remainder of the workout.
    Inch Worm to Merkin
    Alternating Side Lunges
    Alternating Side Twist Lunges
    Plyo Merkins
    Burpee Box Jumps

    I min Plank

    Then we broke out the Mardi Gras cups to make a workout ladder. We shuffled up and over the Mardi Gras cups.
    Lateral Shuffle w/ a Merkin at each end
    Lateral Shuffle w/ a Star Jump at each end

    Then we did a set of Shuttle Runs with stations going all the way to the Cannon.

    For our final Super Bowl Exercise, we grabbed a football and sprinted to make catches and rotated the quarterback out.

    It was a good morning to see how we would do if we called upon to play in the Super Bowl. 😉

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Starting 2025 – from Thighs

    This week was colder than usual, but a great morning for a workout. The first one of 2025.

    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    Then we did a dynamic warm-up:
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then we mosey-ed to the amphitheater.

    There are 9 rows to the amphitheater, so we did a new exercise per row w/ the # of sets being the # of the row.
    1 min plank
    2x Star Jumps
    3x Monkey Humers (4 count)
    4x Flutter Kicks (4 count)
    5x Burpees
    6x Switch Kick Abs (4 count)
    7x Bonny Blairs
    8x Mtn Climbers (4 count)
    9x Bobby Hurleys
    We did 3 rounds of the above.

    Then we started an AMRAP workout of 1min 30 secs on and 30 secs off for 3 rounds.
    At the top of the Amphitheatre we did 3 Burpees at the bottom we did 10 Smurf Jacks. We went back and forth until the timer went off.

    We mosey-ed back to the start of the Q and did F3 Card Set.

    We pulled cards and did the workout and reps listed until we got to the number 55.

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Light poles can bring the pain too – from Thighs

    This week, we were pleased to have a warm front that rolled in.
    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Squats

    Then we mosey-ed to the light poles.
    We started the workout with an AMRAP workout of 40 secs on and 20 secs off.
    Between 2 light poles, we did 2 Burpees at the first light pole. Running to the 2nd light pole, we did 5 Smurf Jacks, then run back to the first light pole.
    We did 5 minutes of AMRAP.

    Then we did a Gauntlet with each light pole representing a station:
    Station 1: 3x Burpees
    Station 2: 15x Merkins
    Station 3: 30x Mountain Climbers
    Station 4: 45x Squats

    Then we did a quick round of Rochamburpee.
    We did 5 rounds and one PAX lost the entire time. 😉

    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 to make a difference in lives of those around us.

    Looking forward to next time!

  • IronPax hangover – from Thighs

    After our AO did IronPax, it was a bit of relief to go back to our usual pace of workouts. (;

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

    Then we mosey-ed to the amphitheater.
    At the top of the stairs, we began 11s to the bottom of the stairs.
    Burpees starting at 1 at the top of the stairs.
    Bobby Hurleys at the bottom of the stairs.

    After a good 15 min of that, we turned to our usual figure 8 workout. We would go down a set of stairs and up the other. At the top of every stairs, we did a set of exercises.
    Bonny Blaires
    Merkins
    Ab X-tensions
    Starting at 15 per set, then going to 10, and finally w/ 5 per.

    Finally, we mosey-ed over to the light poles and did a quick final workout of station work. Each light pole was a station, starting a 1 per set and moving to only 4 per set.
    Bobby Hurleys
    Hello Dollies
    Bonny Blaires
    Pike Ups

    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 to make a difference in lives of those around us.

    Looking forward to next time!

  • Celebrating the Olympics – from Thighs

    This workout was a practice for the upcoming QvsQ that was being held in the near future at Pontiff.

    To celebrate Team USA and the big win we experienced over all the other countries, I decided to have an Olympics-themed workout.

    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 mosey-ed to the parking lot.

    We got in a circle and performed the following exercises with a set of 15, then 10, then 5, with a 100yd Mosey between each set.

    O – Overhead Claps w/ People’s Chair
    L – Lunges
    Y – YXs (the opposite of XYs)
    M – Mountain Climbers
    P – Plank Toe Touches
    I – Imperial Squat Walkers
    C – Carolina Dry Docks
    S – Side Straddle Hops

    After that workout, we can’t celebrate the Olympics without a competition, right?!

    So I set up 4 stations in a line. Each station was going to be a sport. Since we had so few people, I modified it and made it PAX competition instead of a team competition.

    *Team Competition: 4 Stations, 5 PAX. A PAX at each station doing the exercise until they are bumped by the PAX that is running. The PAX that ran from one station to the other would replace the PAX he bumped and continue to exercise. The 4 PAX would run to back to the 1st Station and that would be one complete round. The Team with the most rounds wins.

    Instead we did a PAX competition. 10 Reps per station. Whoever does the most Rounds wins.

    1st Station: Track & Field = High Knees
    2nd Station: Swimming = Backstrokes (Ab Exercise)
    3rd Station: Karate = Taekwondo Squats (Squat then kick)
    4th Station: Boxing = Boxer Merkins (Merkin then overhead punch)

    We did that for 6 minutes and it was time to go.

    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!

  • 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!

  • Burpees & AMRAPs – from Thighs

    We finally moved our AO start time to 0530. There are still mixed feelings, but seeing the sun rise was a new feeling for us all.

    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 parking lot to start the beat down. I arranged 4 cones into a large square which is the outline for the stations. Each station had a burpee workout. The reps started at 1 and built a pyramid to 5 reps and back down to 1. We ran to each station around the square.

    Station 1: Burpees
    Station 2: Catcher Burpees
    Station 3: Plank Walk Burpees
    Station 4: Pike Up Burpees

    After that workout, we ran over to the archway and did a static workout.
    We did 3 Wall-Sits: 60 secs, 45 Secs, and then 30 Secs.
    Then we did 3 Planks: 60 secs, 45 Secs, and then 30 Secs.

    Then we did AMRAP for 5 minutes; 40 secs on; 20 secs off.
    First set was from the archway to the cannon:
    3x Burpees
    Broadjump to the cannon
    10x SmurfJacks
    And then run back. Complete as many rounds as possible.
    We did this 3 times.

    For the 4th and 5th round, we did:
    5x Merkins
    Murder Bunnies to the cannon
    5x Plank Jacks
    And then run back. Complete as many rounds as possible.

    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!