F3 New Orleans

Tag: Towelette

  • The Dirty DMD – Embrace it!

    YHC was expecting a small group at the Master Melvin, but word obviously spread far and wide about the Q, and 7 eager Pax were in attendance, in desire of a solid beat down. Plant the flag, give a brief disclaimer, and off to the Warm up:

    SSH IC x 31
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20

    YHC decided to introduce a couple great work out routines to my West Bank Friends. First, the DirtMacDuece. But YHC is calling it the Dirty DMD, as each round is kicked off with 10 Burpees OYO. That’s just Dirty…..
    All exercises are completed in cadence to 12

    Round 1
    10 Burpees OYO
    Merkins
    LBC’s
    Squats
    Run a lap around the park

    Round 2
    10 Burpees OYO
    Shoulder Taps
    Flutter Kicks
    Lunges
    Run a lap

    Round 3
    10 Burpees OYO
    Floyd Mayweathers
    Hello Dolly’s
    Jump Lunges
    Run a lap

    Round 4
    10 Burpees OYO
    Catalina Wine Mixers (6 count, but still 12)
    Big Boi Situps (WW2)
    Low Slow Squats
    Run a lap

    Next up was the Suck. F3 Nola has learned to Embrace it! Not sure who started this, but YHC will credit it to Tool, as that’s where I got it from. Time to introduce our West Bank crew to this horrible routine.

    3 Rounds of 3 minutes doing the following exercises over and over
    7 SSH
    7 Merkins
    7 Jump Squats
    1 minute rest between each round (actually only 30 seconds, but YHC made the Pax feel like they were getting more, YHC is cruel like that….)
    The Westbankers killed it!

    Finish off with some Mary
    Freddie Mercury IC x 15
    Tin Snips IC x 10
    American Hammer IC x 10
    Crunchy Frog IC x 10
    YHC remembered about the Q school thing with only a couple minutes left.
    Called out to T-Square to call an exercise and correctly call to start:
    Spiderman Merkins (aka Angle Grinders I think) IC x 10
    Called out to Pauly D – Dying Cockroach IC x 20

    Times Up, mosey back to flag for

    COT
    Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM

    YHC attended his first Master Melvin last week, and discovered a solid group of Pax that had a lot of drive and no quit. This is pretty much the opposite of YHC. These guys are definitely going to make me better, so I figured I needed to step it up and see if I could challenge these HIM’s. I hope all enjoyed the beat down, and thanks for posting with me!

    SYITG

  • Coffeeteria – Perfect Attendance on a Sunday

    7 PAX, including a FNG, arrived before 6:30 a.m. for the Sweaty Bells beatdown. While the PAX were warming up, Medulla and Yankee rolled in hot. Medulla was wearing his mandals again. YHC believes that’s back to back Sweaty Bell workouts where Medulla was sporting those stylish, Walmart Exclusive mandals. Maybe Hawgcycle will show up to his first Sunday beatdown at the Fly so that the PAX can judge for themselves who wore them best. A total of 9 PAX were ready for another beautiful, hot summer day beatdown with a great view of the overflowing Mississippi River.

    Warm-up

    Toe Touches x 10 IC

    Arm Circles x 10 IC (10 forward & 10 backwards)

    SSHs x 20 IC

    Self Love x 10 IC

    Windmills x 10 IC

    Hill Billies x 20 IC

    Swing around the waist with a bell x 20 (10 clockwise & 10 Counter) OYO

    Round One (Leg Exercises)

    Lunge walked with the bell to the 3rd light post (about 15 yards) and back to the starting point (another 15 yards). The PAX then grabbed a bench and did right leg steps up with the bells x 20 IC immediately followed by left leg steps up x 20 IC. Then facing the River, each PAX did dips x 15 IC. Gabrielle was the only one dipping with a bell on his crotch for added weight. Walked away from the bench and did Rocky Balboa on a bell x 20 IC, Goblet Squats x 10 IC, and calf raises x 10 IC.

    Round Two (Upper Body)

    Chest Presses (one arm at a time x 10 IC)

    Rows (one arm at time x 10 OYO)

    dead lifts – 10 OYO

    Curls->Squat->overhead press – 10 OYO

    Halo with curl – 10 OYO each direction (20 total)

    Kettle Bell Swings x 15 OYO

    Wife Pleasers with bell above crotch – x 10 IC

    Chest Presses (both arms) x 20 IC

    Round Three (Suicides)

    Ran about 15 yards toward the kettle bells and did 5 manmakers. Then ran back to the starting point and back to the bells and did another 5 manmakers. Rinse and repeat for total of 3 rounds with 15 manmakers.

    Same run as above except each PAX did 7 Thrusters with the bells instead of 5 manmakers. So a total of 3 rounds with 21 thrusters were completed.

    Final Round (There’s Something About Mary)

    Flutterkicks with bells x 15 IC

    Hello Dolly with bells x 15 IC

    LBCs with bells x 20 IC

    COT and Lagniappe

    Count-o-Rama 9 PAX with 1 FNG, Name-o-Rama, announcements, and intentions. Welcome FNG Towelette. Because he is Moist’s son with “Wetmore” as his last name, Towelette seems appropriate. Also, continued prayers for Angie’s List father’s treatment and battle against cancer. This was my first time witnessing a perfect attendance at Coffeeteria after a beatdown. All 9 PAX showed up at the most expensive PJs in town, but I can never put a price tag on any F2 gathering with all you overachievers who make me accountable every morning at a 5:30 beatdown. Once again, thanks for the opportunity to lead. I am always grateful to be able to workout with the PAX.

    SYITG

    King Kong