F3 New Orleans

Tag: Willie

  • 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!

  • Vacations continue … and so do workouts – from Hokie

    As 0530 approached and no trains in eyesight, earshot or the app

    2 pax went running (which grew to four) and one went to KnOT and no one did S & M

    As 5 closed out at COT, we lifted up Frac’s mom and her recovery, Frac’s M and her continued health and Frac’s work headaches

  • Some ran, some stretched, some did knees over toes – from Hokie

    Bolt lead stretch & Mobility witb Willie & Big Willie

    El Guapo lead 4 runners in intervals with First Shot, Mahatma, Mambi.

    Kenner Brah ran and then joined Hokie & Rougarou for Knees over Toes

  • Venti – from Sea Man

    There is a new runningish work out uptown at the start of WPM / Tsunami, we call it The Venti

    Pax meet for a talking pace mosey to the levy, and up Carrolton to Maple St then to Starbucks. Stop grab a coffee and saunter back to the AO for COT.

    Total mosey distance 2.6miles,

    PAX: Moana, Willy, Sphinxter

  • Brick by Brick, redux – from Sandbar

    WARM UP and Merkin-0-rama
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
    THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
    PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
    THING 2 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
    THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
    Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
    COT
    Back to the flag for countoff, name-o-rama, announcements and intentions.

  • 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

  • Tuesday Trifecta – from Bolt

    Three options for the pax: Pai Gow sprinting, Scantron KnOT, Bolt S&M

  • Misty Mountain 6-17-2023 – from Almonaster

    College World Series!

    PAX:

    – Gabby
    – King Kong
    – Willie
    – Jingle Vader
    – 86
    – Almonaster
    – This is three days late, apologies if anyone was missed.

    Started with some gate opening and closing at the Tulane sign.

    Mosey to the 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:

    Mosey to the Grotto.

    Baseball is a game of nine innings with three outs for each team. As our theme suggests, we played mental baseball against a team. Three exercises and then run a lap to conclude the inning.

    Merkins – 10 IC
    Leg Lifts – 10 IC
    LBC’s – 10 IC

    Diamond Merkins – 10 IC
    Lunges – 10 IC
    LBT’s – 10 IC

    Wide Merkins – 10 IC
    Backwards Lunges – 10 IC
    Real Freddie Mercuries – 10 IC

    Nolan Ryans – 10 IC
    Squats – 10 IC
    Hello Dolly’s – 10 IC

    Mosey to the field behind the Tulane Union (LBC)

    Time to play an actual game of Baseball! Using a soccer ball because we didn’t have gloves. We played a pickup game where the rules were, at every at bat, if the field dropped the ball, then 5 burpees. If not, then 10 squats. It was a lot of fun and we had some good plays, it was great to see the teamwork, esp. when someone was thrown out at base!

    Back to flag!
    Thanks for the opportunity to lead!

  • 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.