F3 New Orleans

Tag: Willie

  • What’s your function…

    7 #HIM showed up at the Fly on an unusually nice, Summer Sunday morning for a Sweaty Bells workout.  YHC has been thinking a lot about functional fitness lately.  How can we bring more functional fitness to the PAX?  Well, the Kettle Bells provide a unique opportunity.  I’m thinking Farmer’s Carry…but first:

    Circle up for Warm-Up

    • Alternating Open Gates (Jingle Vader opened his own gates to Hell on this one!) IC X20
    • Halos Around Head switching right to left till Q yells halt
    • Halos Around Body switching right to left till Q yells halt
    • Imperial Walkers IC X20
    • Self-Love IC X20

    Here it is. First Round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next Mosey to First Cone on soccer field for Four Corners

    • Bear Crawl to Second Cone moving your Kettle Bell in Right Hand
      • At Second Cone, Squat to Right Hand Press X10 IC then Squat to Left Hand Press X10 IC
      • Crab Crawl to Third Cone moving your Kettle Bell in Right Hand
      • At Third Cone, Sumo Squat to upright row X20 IC
      • Bear Crawl to Fourth Cone moving your Kettle Bell in Left Hand
      • At Fourth Cone, Alternate Reverse Lunges with Opposite Shoulder Reaches X10 each leg IC
      • Crab Crawl to First Cone moving your Kettle Bell in Left Hand
      • At First Cone, Alternating Front Lunges with OH Press.  X10 Each leg IC

    Back to Hill for second round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next, circle up at soccer field for:

    • Curl to Press to Tricep Extension IC X20
    • Ballistic Rows X10 (2 is 1)
    • High Planks with Row R then L X10 each side IC
    • Hip Bridge with Press Right then Left X 12 each side IC
    • Russian Twists X20 IC holding Kettle Bell

    Back to Hill for third round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Time’s up and we are at the top of the mole hill.  Let’s circle up here for CoT.  Count-off, Name-o-rama, Announcements, Intentions, and Prayer.

    I think the PAX enjoyed the Farmer’s Carry.  Maybe next time they have to carry something heavy it will be a little easier!

    Thanks for letting me lead!

  • Peaches was looking for love in all the wrong places.

    Twenty something men assembled in the sweltering early morning gloom. Peaches stumbled by looking for some sort of love connection supposed to be taking place at public restroom #3. Undaunted, he decided to cast his lot with us so off we went.

    OG Warmup

    SSH X 28

    Reverse arm circles X 10 (Solely done to titillate Seaman) (It worked) (His voice went up a whole octave)

    Forward arm circles X10

    Moroccan night clubs X10

    Windmills X20

    peter parkers X20

    parker peters X20

    mountian climbers X20

    The Thang

    Mosey to Dora’s house, partner up. One PAX exercises, the other runs.

    Dora 1,2,3,4,5!

    50 burpees

    100 lunges??

    150 Merkins

    200 Shoulder taps?

    I added something else I dont remember.

    Post Dora head to PIMP station.

    5 Groups-

    Pullups

    merkins

    plankjacks

    shouldertaps

    squats?

    Post PIMPS circle up for people’s choice Mary.

    I called on JV, Reticent Yankee, Peaches, Vladimir Douille, myself and others for their input and cadence calling abilities.

    Post Mary back to the flag where Brownbag led us on a Yoga cycle to get our chakras right.

    COT, Countoff, Nameorama, Announcements, Intentions and a prayer.

    Thanks for allowing me to lead.

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • A Good Ole Fashion Beat Down!

    It was an extremely humid morning at the Birdcage where 32 PAXs came together for a good ole fashion beat down! After the standard disclaimer and identification of FNGs (there were 2), we proceeded to mosey into the field in front of Audubon Zoo for warm up exercises.  I an effort to encourage more PAX to join the Q sheet, I voluntold Quincy and Moist to each lead an exercise.  

    Warm up Exersises consisted of the following all in cadence:

    SSH x20, Windmills x10 (lead by Quincy), Forward Arm Circles x10, Backwards Arm Circles (Seaman style) x10, Self Love x10

    The PAX then made their way to the front of the Zoo, partnered up and had a DORA 1,2,3 consisting of 100 Merkins, 200 Bobby Hurley’s, 300 Freddie Mercury’s (1:1). While one pax was exercising their partner was running the loop. Once the lap was completed, the PAX switched. The count was cumulative, and this process continued until all reps were complete.

    Once DORA was complete, the PAX mosyed to the pull up station, broke up into 6 groups.  Pull ups x10 was the count, while the rest of groups were Hillbillies, Plank Jacks, Squats, Hurpees, and LBCs. The Pax rotated through each group.

    The workout was concluded with a round of Mary and some stretching. The exercises were as follows, all in cadence:

    Penguins x 15, LBCs (lead by Moist) x15, Hello Dolly x 15, Freddie Mercury’s x15

    The COT ensued with the Count off, Nameorama, announcements, and closing prayer. We welcomed two FNGs this morning Two Wrongs and LittleTiny Tree 

    loop 

  • Rock City Rocks

    YHC hasn’t been at Rock City for few months because of the launch of Sweaty Bells, which is a Sunday workout with kettle bells. Willie and YHC had thought of bringing their kettle bells to a Rock City workout one day but could only imagine the mumble chatter from a PAX named Rudy. Because it’s been awhile since the last Rock City, YHC was super excited to have an opportunity to Q again for the 2nd time at this AO. YHC is very happy to see many new faces just in few months. F3 Nola is definitely growing at a great pace, which leads to a FNG, later named Scam Newton, EH’ed by Marlin. At 5:30 am, YHC gave his standard disclaimer…. and off the PAX.

    Everyone grabbed a rock and headed to the middle of the football field. Rudy apparently is not strong enough to do that because he’s so used to warming up first before the PAX pick up the rocks. But Rudy somehow managed to suck it up and do what the Q said.

    Warm-ups

    Because there are so many new PAX who have never Q’ed before, YHC took this opportunity to invite Baloo to help with the warm up exercises:

    SSHs x 30 IC

    Windmills x 10 IC

    Arm Circles and Seal Claps x 15 IC

    Hill Billies x 20 IC

    Mountain Climbers x 15 IC

    Round 1

    Picked a partner for the entire workout. Everyone lined up at the 40 yard line of the football field. While one PAX lunge walked toward the field goal post, the other PAX ran backwards to the field goal post then ran back towards his partner. Flap jack until the team crosses the end zone. Once in the end zone, each PAX did 10 burpees each. However, while one PAX was doing the burpees, the other PAX was in Goblet Squat position with the rock until his partner finished with his burpees and then flap jack.

    Round 2 – Broken up Dora

    Starting from the end zone….

    Dora Part 1 – finished 80 thrusters as a team. While one PAX was doing the thrusters, the other PAX ran out to the 40 yard line and did 10 curls and moseyed back to the PAX. Flap jack until 80 thrusters were completed by the team.

    Dora Part 2 – finished 200 LBCs with the rock as a team. While one PAX was doing LBC’s, the other PAX ran to the 40 yard line and did 10 chest presses and moseyed back to his partner. Flap jack until 200 LBCs were completed by the team.

    Dora Part 3 – finished 300 shoulder taps as a team. While one PAX was doing shoulder taps, the other PAX ran to the 40 yard line and did 20 Rocky Balboa’s on the rock and moseyed back to his partner. Flap jack until 300 shoulder taps were finished.

    Round 3 – Sprint Relay Race

    Starting from the end zone, one PAX sprinted to the 40 yard line and did 5 manmakers and sprinted back and tagged his partner. The partner did the same thing. Rinse and repeat until finishing a total of 4 rounds as a team so that each PAX did 10 manmakers.

    After the sprint, the PAX did some active stretching with “open gates” and “zombie walk” to stretch those legs and hamstrings. Mumble chatter again from Rudy saying that we should have done these stretches at the beginning of the workout and not at the end. YHC believes Rudy is just getting anxieties because college football season is almost here. And he knows how crappy the losing Irish is going to be this season. Ouch!!!

    Brought our rocks back to the pile and moseyed back to the flag. YHC didn’t managed the time correctly and ended the workout at 6:17 a.m.

    COT

    Count-a-Rama – 24 PAX, Name-a- Rama, announcements, and intentions. One FNG named Scam Newton because he is an Auburn alumnus. Once again, thank you for the opportunity to lead. SYITG

    King Kong

    Willie, King Kong, Gabrielle, and Jingle Vader managed to meet up for coffee at PJs on Magazine Street after their respective beatdown. Today was also the inaugural beatdown on UNO campus lead by Tool. During coffee, YHC found out there were 14 PAX at the newly launched AO and 17 PAX at the Skinny. There was a total of 55 PAX on the Southshore participated a workout today. Great way to start off the week!!!

  • Levee Lovin’

    We circled up along the Mighty Mississippi. Two minutes after getting ready with our first COP – a barely clothed couple frantically scampered up the levee and ran to their car. Young love. We were perplexed as to why they chose the rocky side of the levee instead of the very comfortable looking car they arrived in.

    Warm up: Hot potato, Halo, Figure 8, Around the back 30-45 secs

    Got in plank and passed the bells to the left using on the left arm. Then did it to the right. Did it each direction twice.

    Sealed the deal with 20 Kettle Bell swings

    Then we did rows L and R, curls, and merks L to R x 12

    Got back in plank and passed the bells L and R.

    Then we got on our six and did Russian Twist, L and R press and tricep lifts. x12

    Sealed the deal with 15 Kettle Bell swings

    Lined Up and then did 10 hammer swings and then ran 30 yards and then did 5 burpees (4 rotations)

    Back to our circle and did the plank pull with the kettle bells L and R – full circle

    Then we did chest press, suitcase pick up and put down, side dips and wife pleasers with kettle bell on pelvis (we did this for the people in the park)

    At this moment Angie’s List’s TUGBOAT came by for a closer look

    Then we did 5 Hammer swings

    Then we had a few minutes left for low country crab, and dead bugs!

    I am enjoying this workout – I hope we keep it going.

  • Slogging with the Best

    PAX think that YHC doesn’t like to mosey.  Well, they’re mostly right, because it sux.  Anyway, you gotta keep the PAX on their game.  So JV-style (not too extreme, nothing Mariah- or Bieber-like), today’s wet and soggy Birdcage includes moseying.  I mean it’s wet out there; might as well enjoy running through it.

    Warm-Up in the slosh in front of the zoo:

    • SSHs 57xIC
    • Kim Jong Uns 20xIC
    • Imperial Walkers(?) 20xIC
    • Low Slow Squats 20xIC
    • Merkins 20xIC

    Mosey up to the levee on the fly for some Elevens.  Start with one merk at the bottom of the hill and ten squat jumps at the top; continue until 10 merks at the top and one squat jump at the top.

    Mosey farther down (up?) the levee to pair up for patty-cake merkins.: 20 each hand.  Apparently, the PAX was incapable of counting and finished before YHC and his partner, Douille.  So rinse and repeat–correctly this time.

    Mosey to the Maze (or, as YHC was corrected, the Labyrinth) for Circle of Mary:

    • LBCs 20xIC
    • Flutter Kicks 20xIC
    • American Hammerx 20xIC
    • Dying Cockroach 20xIC
    • Penguins 20xIC
    • Big Boy Sit Ups 20xIC
    • Hello Dollys 20xIC
    • some other ones I no longer recall.

    Mosey back to the flag through the puddles for a minute (or two, maybe) of plank to finish at 6:15am at the dot (plus or minus).  Count Off, Name-O-Rama, Announcements and thanks for the soggy morning.  It was more moseying than YHC likes, but it’s good him. 

    I hope I got all the PAX.  Video notwithstanding, YHC thought there were 23 PAX.  But other PAX assured him there were only 22.  If YHC weren’t a ludite, he might actually know how to properly record a video.  So if I missed you, humble apologies.  Thanks, JV

    Nip Tuck, Peppa, Quarter Pipe, Quincy, Reluctant Yankee, Sandbar, Squeal, Three Way, Willie

  • The Summer Packet of Backblasts

    Much like my kids summer work for school some things are just hard to get done and 1/2-assed when they do get done. Apologies to school teachers and thorough backblast authors.

    Warm-up: Not really sure anymore. Combination of jacks and maybe grass grabbers.

    Warm up 2.0: Jog-sprint combo through the lights of the oak grove

    The Thing: Traditional items such as catch me if you can, jack web, legs and arms at the benches, sprint-jog alternates, Mary at the grassy knoll, Indian Run all the way home.

    Back to flag for namorama, and COT.

    …. now back to watching YouTube in my underwear!

  • 3 PAX, 1 Homeless, 1 Turtle, & 1 Rooster

    Hurricane Barry was hovering over the coast of Louisiana on Saturday. Not knowing if we were going to have Sweaty Bells on Sunday morning, YHC and Willie were having some whiskeys at their friend’s, Paw Patrol’s, house on the previous night.

    Our whiskey lineup on Saturday night!!!

    After many rounds of scotch and bourbon, YHC looked over to Willie and asked if we should have Sweaty Bells next morning. Willie’s response was – “Sure.” YHC posted on Mumblechatter about Sweaty Bells would be still on. Thanks to Tinkles informing YHC about the gates at the Fly were closed. YHC made a change on the AO to where the PAX normally meet at the Skinny and Birdcage. At 6:30 a.m., only one brave soul weathered through Hurricane Barry and met YHC at the shelter for a 45 minutes beatdown. It was an interesting morning. JV and YHC showed up at the shelter. First, we saw a turtle. Then a homeless guy was sleeping on one of the benches the entire time. Finally, a rooster was wandering around the shelter with the PAX for the entire 45 minutes.

    Warm-ups

    SSHs x 20 IC

    Forward Arm Circles x 10 IC

    Backward Arm Circles x 10 IC

    Toe – Touches x 10 IC

    MCs x 20 IC

    Peter Parker x 20 IC

    Parker Peter x 20 IC

    After warm-ups, PAX did the following: 10 right-leg and 10 left leg step ups with the bell, Curls x 10 IC, decline plank from the bench and pull the bell from left to right and right to left 15 times, Low Slow Squats with the bell x 10 IC (Willie showed up at this point and joined the PAX), 15 right leg and 15 left leg power ups with the bell, BLIMPS with the bell around the shelter. Because of the ISI Challenge, YHC modify the “M” as merkins to pulling the bell from left to right and right to left 20 times in plank position.

    After the Blimps, each Pax started with 11 thrusters on one end of the shelter. Then bear crawled to the other end. Then moseyed back to the beginning and did 10 thrusters. Rinse and repeat with 9, 8, 7, 6, 5, 4, 3, 2, 1 thrusters. In total, each PAX toughed out at least 2 minutes of bear crawling and 66 thrusters. Then each PAX did 15 dips in cadence followed by 10 clockwise halos with a curl in between and 10 more halos and curls in the opposite direction.

    At the end of the workout – PAX completed more than 7:00 minutes in plank position for Day 14 ISI challenge.

    Round of Mary

    LBCs with the bell x 15 IC

    Flutterkicks with the bell x 15 IC

    Dying Cockroach x 20 IC

    Penguins x 20 IC

    Hello Dolly with the bell x 15 IC

    American Hammer with the bell x 12 IC

    Finished with workout with some legs and arms stretches.

    COT

    Count-o-Rama 3 PAX, Name-o-Rama, announcements, and intentions. JV, Willie and YHC all made it to coffeeteria at PJs. Once again, thanks for the opportunity to lead.

    SYITG

    King Kong

    3 Strong PAX looking forward to coffeeteria!!!

  • Rooster wants in

    I was about to go to bed on Tuesday night but I decided to check the Q in the AM and man was I disappointed to see that no one had signed up yet. So I took the Q and planned a run free beatdown in prep for the Gnarly Nutria later that night.

    The Humidity was ridiculous today.

    Jogged us over to the bandstand. Here we did a warmup SSH x 20, Lunges forward and backward x 20, Peters x 20, Merks x 15, Mtn CLimbers x 20, and Imp Walker Squats x 21

    Then we jogged over to the row bars.

    At the row bars we did Row x 20 as the count: other stations Burpees, Dying Roaches

    Then we hustled back to the bandstand. Here the rooster made his presence known. Lots of good mornings from that guy. We definitely wanted in on the circle. I wanted to save my legs for the Gnarly Nutria so we focused on core.

    PLANK O RAMA: 40 secs on the clock – 12 sec break I used a clock timer instead of counting cadence…Regular, Shoulder Taps, ABC Plank Jacks, Toe Touch, Parker Peters, Bear Crawl Jump, Plank Walk Reg, Glute Bridge with Leg Raises, Elbow Plank Punch, JLOS

    MARY: Again I used the clock to keep time on the activities. Hip Dips Left and Right, Fire Hydrant, Donkey Kick, Y T W, LBT, Bow to Superman, Russian Twist, Knees up with rotation, Full Dead Bug, Slow Bicycle O Mary, Low Country Crab

    We had just a few min left so we went to the benches: Dips, Delcine Toe Taps, and Bulgarian Slpit lunge L/R.

    Then we moseyed back to the flag – still getting heckled by Rooster.

    11 PAX in prep for the Gnarly Nutria!