F3 New Orleans

Tag: The Uptowner

  • God Bless America – Keep 141, 156, 256 safe – from Hokie

    10 packs showed up on Friday to pay respect to America the 141 the 156 and the 256

    Mosey from the flag to the rock pile and then lineup on the football field in the end zone on a sideline

    21 side straddle hops and 10 Burpee‘s with a double Merkin

    400 m run and 30 side straddle hops

    10 tricep extensions and 10 Burpee’s with double Merkins.

    Lunge walk all the way across the end zone from one side line to the other.

    20 merkins and 10 Burpee’s with double Merkins.

    bear crawl from the side line all the way across the end zone back to the starting sign line.

    400 m run and 30 more side straddle hops

    30 shoulder presses and 10 Burpee’s with double Merkins.

    Lunge walk back across the end zone.

    40 squats and 10 Burpee‘s with double Merkins.

    Bear crawl back across the Endzone.

    400 m run and 30 side straddle hops.

    50 chest presses and 10 Burpee‘s with double Merkins.

    Lunge cross back across the Endzone to the other side line.

    60 shoulder taps and 10 Burpees with double merkins

    Bear crawl back across the end zone.

    Finished with 400 m run and 30 more side straddle hops.

    That is a total of 141 side straddle hops and a 1 mile run along with 70 Burpees with Double and Merkins for those doing the ISI challenge

  • Afternoon Delight! 5-26-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – Coastrat
    – Gator Roll
    – Douille
    – Wipeout
    – FCOJ
    – Almonaster

    Mosey to the field with the Soccer goal.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s
    Merkins – Starting with 10
    Squats – Starting with 1

    Mosey to the Fly, Light Pole.

    Dora around the pine tree.
    100 – Wife Pleasers
    200 – LBC’s
    300 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Leg Lifts – 40 OYO
    Freddie Mercury’s – 40 OYO
    Russian Twists (Douilles) – 40 OYO
    Burpees – 10 OYO

    Back to Flag

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    Thanks for the opportunity to Lead!

  • The Afternoon Delight – 5-19-2021 – from Almonaster

    Beatdowns in the rain are the best!

    PAX:

    – Douille
    – Wipeout
    – Coastrat
    – Blowout
    – FCOJ
    – Almonaster

    Mosey to Zoo Overhang.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Benches in front of the Zoo.

    Incline Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Dips – 10 IC
    Left Leg Step-ups – 10 IC
    Rinse and Repeat

    Mosey to Zoo Statue.

    Dora from Statue around stop sign and back.
    Decline Curb Merkins – 100
    Squats – 200
    Russian Twists (Douilles) – 300, 1 is 1

    Mosey WW1 Monument.

    Mary.
    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Scissor kicks – 20, 1 is 1 OYO
    Dying Cockroach – 20 IC
    Box Cutters – 20 IC
    Gator Roll – 10 OYO
    Burpees – 10 OYO

    Back to Flag

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    Thanks for the opportunity to Lead!

  • Afternoon Delight! 4-21-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – FCOJ
    – Blowout
    – Almonaster

    Mosey to the field with the Soccer goal.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 5 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Fly, light pole in field.

    21’s
    Big Boy Situps – 21 OYO
    Merkins – 21 OYO
    Squats – 21 OYO
    X’s 3

    Take a lap over the hill and back.

    Dora
    100 – Leg Raises
    100 – LBC’s
    150 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Freddie Mercury’s – 40 2 is 1 OYO
    Russian Twists (Douilles) – 20, 2 is 1 OYO
    Burpees – 10 OYO

    Back to Flag

    Birthdays
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    Thanks for the opportunity to Lead!

  • Afternoon Delight! 4-14-2021 – from Almonaster

    Accept the Weather!

    PAX:

    – Subprime
    – Almonaster

    Mosey to Audubon Tea Room.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to overhang by theStatue.

    Big Boy Situps – 10 IC
    Decline Merkins – 10 IC
    Squats – 10 IC
    Rinse and Repeat

    Take a lap to Magazine and back.

    Incline Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Dips – 10 IC
    Left Leg Step-ups – 10 IC
    Rinse and Repeat

    Take a lap to Magazine and back..

    Alternating Lunges – 10, 2 is 1 OYO
    Freddie Mercury’s – 20 2 is 1 OYO
    Jump Squats – 10 OYO

    Take a lap to Magazine and back to the Tea Room.

    LBC’s – 40 OYO
    Flutter kicks – 20, 2 is 1 OYO
    Russian Twists (Douilles) – 20, 2 is 1 OYO
    Burpees – 10 OYO
    Dying Cockroach – 40 1 is 1.
    Big Boy Situps – 20 OYO

    Back to Flag

    Birthdays
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    Thanks for the opportunity to Lead!

  • Afternoon Delight! – from Almonaster

    The Levee!

    PAX:

    – Coast Rat
    – FCOJ
    – SOGO
    – Almonaster

    Warmup:

    Mosey to the field with the soccer goal.
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s

    Start with 10 Burpees at the bottom. Run up the levee for the first SSH. Until 11’s are accomplished.

    Mosey to Moana’s Island.

    Squats – 20 OYO
    LBC’s – 40 OYO
    Take a lap. Wait and plank for the 6
    X’s 3

    Mary.

    Flutter kicks – 20, 2 is 1 OYO
    Box Cutters – 20 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    Merkins – 20 OYO 

    Back to Flag
    Birthdays
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    Thanks for the opportunity to lead!

  • Afternoon Delight! – from Almonaster

    Exploring the AO!

    PAX:
    – Rudy
    – Almonaster

    Mosey to Audubon Tea Room.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    Slate Tile Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to Hyams Fountain.

    Rocky Balboas – 10, 2 is 1 OYO  
    Decline Merkins – 10 IC
    Squats – 10 IC
    Rinse and Repeat

    Mosey to Labrynth.
    Incline Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Dips – 10 IC
    Left Leg Step-ups – 10 IC
    Rinse and Repeat

    Mosey to Avenger Field Parking Lot.

    Alternating Lunges – 20, 1 is 1 OYO
    Wife Pleasers – 20 OYO
    Split Squat Jumps 10, 2 is 1 OYO

    Mosey to Labrynth

    LBC’s – 20 OYO
    Scissor kicks – 20, 1 is 1 OYO
    Russian Twists (Douilles) – 20, 1 is 1 OYO
    Rinse and Repeat

    Mosey down Street to connect to Audubon Park Walking Path.
    Burpees – 10 OYO
    Big Boy Situps – 20 OYO 
    Burpees – 10 OYO

    Mosey 1 lap around parking circle.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Afternoon Delight – 3-24-2021 – from Almonaster

    Dodging the rain!

    PAX:

    – king Kong
    – Blowout
    – Willie
    – Almonaster

    Warmup:

    Mosey to Audubon Zoo back entrance.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to Audubon Fountain.

    Rocky Balboas – 20 1is1 OYO
    Merkins – 20 IC
    Squats – 20 IC

    Rinse and Repeat

    Mosey to Benches at Audubon Zoo.

    Incline Merkins – 20 IC
    Right leg Step-ups – 10 IC
    Dips – 20 IC
    Left leg Step-Ups – 10 IC

    Mosey to Shelter due to rain.

    Rinse and repeat

    Mosey around Clubhouse parking lot to Bandstand.

    Wife Pleasers – 40 IC
    LBC’s – 40 IC
    Flutter Kicks – 40 OYO
    Freddie Mercuries – 40 OYO
    Hello Dolly’s – 40 OYO
    Russian Twists (Douille’s) – 40 1is1 OYO

    Rinse and Repeat

    Moseyed around Clubhouse Parking Lot.

    Back to Flag
    COT
    Count off
    Nameorama
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

  • :Zima and Z Cavariccis – from Bolt

    PAX: Amnesty, Pop Tart, Scantron, Rougaroux, Hand Grenada, Tool, Left Coast, Bolt
    Mosey to end zone for:
    Stretching: neck, shoulders, hammies, hip flexors

    Mosey to midfield for:
    Warm up: SSH 25x, reverse slow grass grabbers 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, finishing with Self Love all 15x

    Mosey to bleachers for:
    LBC 20x, R leg step up 25x, big boys 20x, LLSU 25x, dips 15x, dying cockroaches 20x

    Mosey to baseball diamond for:
    Z90s: one exercise/base moving between bases in a Z pattern to honor our workout title: (rear crab walk between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkins 15x, plank jacks 20x

    Mosey to flag for COT, prayer

  • Inaugural Afternooner! – from Almonaster

    Looking for Leprechauns on St. Patrick’s Day!

    PAX:

    – Subprime
    – King Kong
    – Blowout
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:

    SSH – 20 IC
    Imperial Walkers – 10 IC
    Hillbilly’s – 10 IC
    4-Leaf Clover Grabbers – 10 ICWindmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the entry sidewalk.

    Burpees – 10 OYO
    Merkins – 20 OYO
    LBC’s – 30 OYO

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 OYO
    Hello Dolly’s – 30 OYO

    Mosey to 1/10 mile track.

    Burpees – 10 OYO
    Shoulder Taps – 20 OYO, 2 is 1
    Flutter Kicks – 30 OYO, 2 is 1

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Merkins – 20 OYO
    Box Cutters – 30 OYO

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 OYO, 1 is1
    Russian Twists (Douille’s) – 30 OYO, 2 is 1

    Back to Flag

    Plank – 1 minute
    Cool down stretch – 1 minute

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!