F3 New Orleans

Tag: Will Gandy

  • Misty Mountain – 12-16-2023 – from Almonaster

    12 Toys of Christmas!

    PAX:

    – Dax
    – Jingle Vader
    – Subprime
    – King Kong
    – Willie
    – Reluctant Yankee
    – Brown Bag
    – Tiny Tot
    – Douille
    – Gabby
    – Couch
    – Almonaster

    Mosey to the Tulane Breezeway.

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

    The Thang:

    Santa has left presents all around for us to find.

    Mosey to the Pull-up Bars.

    12 seconds of pullups. Those not in Rotation will hold the Christmas Boat Pose.

    Mosey to the base of the mountain. Going up each level we will find 7 more toys.

    Slow Merkins – 12 IC
    Slow Leg Lifts – 12 IC
    Low Slow Squats – 12 IC
    Christmas Diamond Merkins – 12 IC
    Christmas Star Jumps – 12 IC
    Plank Elf Punches – 12 IC
    Santa’s Burpees – 12 OYO

    Mosey down the mountain to the benches.

    Slow Incline Merkins – 12 IC
    Dips – 12 IC
    Bench Step Downs – 6 each leg
    Decline Merkins – 12 IC

    Mary
    LBC’s – 20 IC
    Papa Noel Douiles – 20 IC

    Back to flag!
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Thanks for the opportunity to lead!

  • Afternoon Delight – 11-15-2023 – from Almonaster

    Back to Running!

    PAX:

    – FCOJ
    – Subprime
    – Couch
    – Almonaster

    Warmup:

    Mosey to the Statue by the Zoo.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Hill Billy’s – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Run a Lap around the Parking Lot

    Merkins – 20 IC
    Dips – 20 IC
    Incline Merkins – 20 IC

    Run a Lap around the parking Lot

    Squats – 20 IC
    Right Leg Lunge – 10 IC
    Left Leg Lunge – 10 IC
    Bobby Hurleys – 20 IC

    Run a Lap around the Parking Lot

    Burpees – 10 OYO

    Run a Lap around the Parking Lot

    Mary:

    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dollies – 20 IC
    Angry Roach – 20 IC
    Willy’s Penguins – 20 IC
    Vladimir Douillie’s – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
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    Prayer

  • Afternoon Delight – 11-15-2023 – from Almonaster

    Back to Running!

    PAX:

    – FCOJ
    – Subprime
    – Couch
    – Almonaster

    Warmup:

    Mosey to the Statue by the Zoo.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Hill Billy’s – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Run a Lap around the Parking Lot

    Merkins – 20 IC
    Dips – 20 IC
    Incline Merkins – 20 IC

    Run a Lap around the parking Lot

    Squats – 20 IC
    Right Leg Lunge – 10 IC
    Left Leg Lunge – 10 IC
    Bobby Hurleys – 20 IC

    Run a Lap around the Parking Lot

    Burpees – 10 OYO

    Run a Lap around the Parking Lot

    Mary:

    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dollies – 20 IC
    Angry Roach – 20 IC
    Willy’s Penguins – 20 IC
    Vladimir Douillie’s – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Sweaty Bells – 7-30-2023 – from Almonaster

    Full Body Workout!

    PAX Attended:

    – FCOJ
    – SOGO
    – Willie
    – Strings
    – Subprime
    – Douillie
    – Stork
    – Almonaster

    Warm-up.

    Douille assisted with the warmup, the Q was two minutes late.

    The Thang!

    Take a lap!

    Shrugs – 50 IC
    Kettlebell Press – 20 IC
    Right Arm Press – 10 IC
    Left Arm Press – 10 IC
    Two Arm Rows – 20 IC
    Right Arm Rows – 10 IC
    Left Arm Rows – 10 IC
    Curls – 50 IC
    Triceps Extensions – 50 IC

    Take a lap!

    Kettlebell Swings – 20 OYO
    Dead Lift – 25 IC
    Deep Goblet Squats with a three second hold – 10 IC
    Right Leg Lunge with a three second hold – 10 IC
    Left Leg Lunge with a three second hold – 10 IC
    Right Side Lunge – 10 IC
    Left Side Lunge – 10 IC

    Take a lap!

    Man makers – 5 OYO
    Plank KettleBell Throughs – 20 IC
    Right Arm Plank Rows – 10 IC
    Left Arm Plank Rows – 10 IC

    Take a lap!

    Mary

    LBC’s – 25 IC
    Hello Dolly – 20 IC
    Ukrainian Douillie’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Afternoon Delight 7-12-2023! – from Almonaster

    3 years of F3!

    PAX:

    – SOGO
    – Subprime
    – Walker
    – Bullseye
    – Couch
    – Almonaster

    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:

    3 for 30!

    Mosey to statue for three laps and 30 reps of each exercise!

    – 30 Merkins IC
    Take a lap around the parking lot

    – 30 Low Slow Squats IC
    Take a lap around the parking lot

    – 30 Slow leg lifts IC
    Take a lap around the parking lot

    Right Leg Step-ups – 10 IC
    Dips – 15 IC
    Left leg Step-ups – 10 IC
    Decline Merkins – 10 IC

    Mary
    – LBC’s – 20 IC
    – Real Freddie Mercuries – 20 IC
    – Douillies – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
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    Prayer

    Thanks for the opportunity to lead!

  • Sweaty Bells – from Strings

    first 15 minutes mobility exercises and stretching, warmups. Kettblebell swings, Russian and American style; painfully slow burpees, snatches, shoulder press using 2 second concentric 3 second eccentric. Curls, halos, single arm rows, one lap. abs

  • Flap Jacking – from King Kong

    Only 7 Pax showed up on this Sunday over the Memorial Day weekend. We had 15 Pax last weekend with Blowout’s Q. But no backblast on that record day.

    Warm-ups

    Thang 1
    Picked a partner – while a Pax was running to the stop sign and back, the other partner was doing curls. Flap Jack.

    Then to Goblet Squats. Flap Jack.

    Then to flutterkicks with bell. Flap Jack.

    Then to Curls again. Flap Jack.

    Then to alternate step ups with bell. Flap Jack.

    Then to Helly Dollys with bell. Flap Jack.

    Thang 2
    Short walk to the overpass by the zoo entrance. With the same partner….

    While one partner was wall sitting with the bell in a squat position, the other Pax lunge walked with the bell to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell over his head, the other Pax overhead carry walked to the parking lot and back. Flap Jack.

    Then while one partner was wall sitting with the bell in forward arms extension position, the other Pax suitcase carried the bell to the parking lot and back. Flap Jack.

    We rinsed and repeated Thang 2 with a shorter distance in the 2nd round.

    Thang 3
    We circled up and did the following:
    1 – single hand snatches x 10 on each side on your own.
    2 – Clean and Jerk x 10 on each side on your own.
    3 – single arm kettlebell swings x 10 on each side on your own.

    Finished it out with stretches.

    Only 3 of us made it to coffeeteria. JV and I treated Sogo breakfast at Panola Cafe for his birthday few days ago.

    SYITG

    King Kong

  • Afternoon Delight German “Cawfee” Edition – from Willie

    The Afternoon Delight relocated from its typical AO location to the City Park Mothership for ann Afternoon Delight German edition. We started the workout with a disclaimer and we set off to warm up in the field adjacent to NOMA. I did put together a German Delight playlist littered with the “Chicken Dance” throughout. If the Chicken Dance came up, that was 5 Burpees for the PAX. It hit us on the first SONG! The warm up consisted of the following all in cadence:

    SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Mountain Climbersx20, Downward Dog stretch for 15 seconds.

    Next we partnered up at the foot of NOMA for a DORA 123 German style. Exercises were 100 LBTs (2/1), 200 Shoulder Taps (1/1), 300 Rocky Balboas (2/1). During thee transition from running to exercising each pair had to doe si doe reminiscent of Clark Griswald German dancing during Oktoberfest in the movie “European Vacation.”

    Next the PAX gathered in a Ring of Fire for a Burpee Palooza, name that Artist. The PAX did 3 Burpees while the new song started to play, the PAX to the left had to name the artist of the song. Miss and that was 5 more burpees, get it right, 10 air squats. Here are the results to the best of my recollection:

    Mr. Brightside – the Killers – SOGO – Burpees
    Shout at the Devil – Motley Crue – Walker – Squats
    Sweet Caroline – Neil Diamond – Couch -Burpees
    Block Rockin Beats – Chemical Bros – Blowout- Burpees
    Sexy Back – Justine Timberlake – Pipeline – Squats
    Elvira – Oak Ridge Boys – Douille – Squats
    What A Fool Believes – Doobie Bros – Subprime – Burpees
    Chicken Dance – 5 Burpees
    FUN – Pitbull – Almonaster – Burpees
    For Those About To Rock – ACDC – Strings – Burpees (Can’t believe he missed it!)
    Africa – Toto – Manchovy – Burpees
    Aint no Mountain High Enough – Michael McDonald – Whopper – Burpees
    All I Do Is Win – DJ Kahled – Big Willie – Burpees
    Any Way You Want it – Journey – ??? Squats
    Black Dog – Led Zeppelin – Wille – Squats

    It’s quite clear that the PAX does not pay attention to who sings the song….

    We an back to the flag, closed with a traditional COT and adjourned to the Deutsches Haus for some German “Cawfee,” and were met by several cawfee only PAX. It was a beautiful night! Always a pleasure to lead such a great group of men, even if they don’t know their music.

  • Classic Skinny – from Reluctant Yankee

    Today we arrived to the AO Q-less. I stepped up and took over.
    Fun AM because James Vaicius aka Reluctant Tiger decided to join me for a holidy early wake up call. Memorial day TAP for all men killed and wounded defending the US in combat or in defense. And to their families.

    So we ran the parking lot and circled up at the bandstand for a COP.
    SSH, Imp Walker Squats, Roaches, and Mtn Climbers x 20
    Then we ran to the row bars.
    Row bars x 20 was the count. The other groups were burpees, lungees, and shoulder taps
    Then we ran to the bridge: side shuffle, open the gates, toy soldiers per running man
    At the bridge we did Monkey Humpers, LBCs, Peters and Parkers x 20
    Then we ran to the benches
    At the benches we did step ups L/R, dips, Decline and Incline Merks, and R/L Bulgarian Split lunge,
    Then we prisoner ran to the field by the golf course. Explained Mary.

    Here we did O’Mary, Flutters, LB Obliques L/R, and Freddies x 20
    Then we ran to pull ups. Indian Run.
    Each PAX did 5 -10 pull ups then we planked until the 6.
    Then we did HORSES to the STABLE on the golf cart track.

    Happy to do some F3 with these guys. Lots of celebration of Sphinxters successful crawfish boil. And to WIllie’s crawfish.
    Sad that I missed it!
    SYITG

  • Afternoon Delight – 5-17-2023 – from Almonaster

    Christmas in the air!

    PAX:

    – Strings
    – Willie
    – Bullseye
    – Subprime
    – Topless
    – Almonaster
    – Server FNG
    – Blue Card FNG
    – Walker FNG

    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:

    Tonight was the night to Mosey around the Track to welcome our FNG’s! Perfect weather and clear night!

    Incline Push/Pull Station.
    I set of each timed by a group with 10 Burpees

    Stop at the Bridge.
    Pull through Lunges Right Foot – 10 IC
    Squats – 10IC
    Pull Through Lunges Left Foot – 10 IC

    The Fountain.
    Douillies – 20 IC
    Dips – 10 IC
    Burpees – 10 OYO

    Stop by the Golf Cart Path.
    Merkins – 10 IC
    Bama’s – 10 IC
    Nolan Ryan’s – 10 – 5 each arm

    Stop by final Curve
    Mary

    LBC’s
    Flutter Kicks
    LBT’s

    Back to Flag

    Birthdays
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    Thanks for the opportunity to Lead!