F3 New Orleans

Tag: Thighs

  • 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!

  • Casino Royale and The Gettysburg Address – from Triple Shift

    If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.

    I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
    Diamonds – Thrusters/Squats
    Hearts – No Cheat Merkins/Bench
    Clubs – Patti Cake Big Boi Sit-ups
    Spades – Body Row/Upright Row
    Joker – Farmer Carry/Run around NOMA
    A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
    K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
    Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
    J’s – 10 of suit and then Duck Walk to one side where the slate ends.

    For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.

    We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.

    Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
    Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

    But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
    Abraham Lincoln
    November 19, 1863

  • Keep up with the 5 and 5s – from Thighs

    This week we were focused on AMRAP and trying to push through as the clock ran down.
    We also had a fellow PAX from Lexington, KY.

    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 moseyed over to the canon to start the 5 and 5s.

    5 sets
    5 exercises per set
    5 min of workout per set
    This week we did 30 secs on and 30 secs off per exercise.

    Between each set we moseyed around the block.

    Cardio
    Frog Jump Burpee
    Catcher Burpee
    Smurf Jacks
    Bobby Hurleys
    Split Lunge Punch

    Arms
    Merkins
    Tricep
    Wide Merkin
    Diamond Merkins
    Alternating One Leg Merkins

    Legs
    Broad Jumps
    Squats
    Side Squats
    L Lunge Pulse
    R Lunge Pulse

    Abs
    High Plank
    Plank Wide Pike Ups
    Triple Bear
    Ab X-Extensions
    Back Strokes

    Final
    Shaky Legs
    Merkin Jacks
    Plank Jacks
    mountain climbers
    Al Gore

    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!

  • Making It Great – from Thighs

    This week we only had a few PAX. But we still strived to make it great.

    We started w/ a mosey around the block.

    Then we did a warm up:
    15x Side Straddle Hops
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Peter Parkers
    7x Parker Peters
    7x Squats
    7x InTempo Squats

    Then we moseyed over the Farmer’s Market to start the Grind.

    We started with a set of 11s

    1x Lunge going to 10x Lunges
    10x Burpees to 1x Burpee
    Running to each end of the Market

    Then we started The Gauntlet:
    Starting w/:
    5x Diamond Merkins
    Running to the first Station
    10x Bonny Blairs
    Back to the beginning and doing that set, then running to the first station and doing that set, and then running to the second set.
    20x Merkins
    We kept going in that manner until we finished the final two sets
    30x Squats
    40x Flutter Kicks

    Then we mosey-ed back to the beginning to do:

    Ring of Fire:
    6 inches until the person was done doing their set
    10x Reverse Crunches
    10x Box Cutters
    15x Hello Dollies
    15x LBCs

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

    Looking forward to next time!

  • Saders Beat Jesuit 15-3 … Rummel beat John Curtis in Overtime – from Hokie

    October 7th 7 of Diamonds

    Temperature in the 60’s greeted one FNG (Cabin Boy) , one down range (Face Plant from F3 Orlando) poster and 8 NOLA Pax

    After brief disclaimer we moseyed to Peristyle for warmups of

    15 SSH
    3 burpees
    27 hillbillies … the rumbles from Pax were heard “insinuating” to FNG the Q forgot to utilize voice inflection to stop at 20 or 25 and thus inflected to stop at 27

    Mosey to benches for
    21 four count step ups

    After YHC instructed Pax to report to 1st corner shelter of great lawn, the Q “educated said Pax” the validity of the 15-3 and 27-21 counts honoring the Two football big games last night

    BM beat Jesuit 15-3

    Rummel beat Curtis 27-21 in overtime

    The Thang …
    7 of diamonds with 4 corners of great lawn

    Mode of transportation between corners

    Mosey long right side of great lawn
    Lunge short side by Storyland
    Backwards mosey long side by City Putt
    Backwards lunge short side by peristyle

    Step ups at benches waiting on 6 to finish each round so we all would start & finish each round together

    Round 1 – 7 Burpees in each corner

    Round 2 – 14 HR Honest Shoulder Tap Merkins each corner

    Round 3 – 21 four count Star Toe Taps each corner

    Round 4 – in honor of Jesuit’s 3 points 28 three move honest big boys with left leg to chest, right leg to chest and then big Boi sit up

    Mosey back to flag for COT

    Thanks for allowing YHC the opportunity to Q

    Hokie
    Cabin Boy (FNG- lives in Pensacola)
    Face Plant (F3 Orlando)

    Bogey
    Catfish
    FracSac
    Heisenberg
    Thighs
    Tool
    Triple Shift

  • 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!

  • 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

  • Workouts on the levee – from Thighs

    Today we used a couple of old goodies with some new twists.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Triple Bears
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we mosey-ed to the levee.

    Using every other light pole as a station, we began with the beginning exercise and mosey-ed to the first station’s exercise. Then we mosey-ed back to the beginning station exercise and turned around and then progressed to the 1st station’s exercise and then to the 2nd station’s exercise and then back to the beginning. We kept that rotation until we passed through all the stations.

    Beginning Station: 3x Burpees
    Station 1: 20x Derkins
    Station 2: 30x Dips
    Station 3: 40x StepUps

    Round 2:
    Beginning Station: 3x Burpees
    Station 1: 20x Derkins
    Station 2: 30x Flutter Kicks
    Station 3: 40x StepUps

    After a short break, we began the 2nd set of exercises which was a AMRAP.
    Spreading the PAX out to different light poles, and using the distance between two light poles.

    90 Sec AMRAP.
    10x Bobby Hurleys
    Broad Jumps to the next light pole
    10x Bobby Hurleys
    Murder Bunnies back to the original light pole

    30 sec rest
    60 Sec AMRAP
    10x Merkins
    Broad Jumps to the next light pole
    10x Merkins
    Murder Bunnies back to the original light pole

    45 sec rest

    Then mosey-ed to some grass to do an ab workout.
    10x Floor to ceiling abs
    10x Flutter kicks
    10x Box Cutters

    We moseyed back to our start.
    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • 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!