F3 New Orleans

Tag: Willie

  • Better Late Than Never – from King Kong

    I Q’ed almost a month ago and was too lazy to write a backblast. On June 26, I decided to write this…..

    We moseyed behind Tulane Gibson Hall and did some warm-ups. Then moseyed to PJs under the wind tunnel with more warm-ups. Then arrived to Tulane Howard-Tilton Memorial Library, which is named after El Wire’s grandfather.

    Here we did Dora 1, 2, 3. While one partner ran a loop around the parking lot, the other partner was doing 100 step ups, 200 shoulder taps, and 300 American Hammers. Flap-jack until the exercises were completed.

    After Dora, we ran to the baby Loyola garage. At the first ramp, we bear crawled to the next level. At the second ramp, we lunge walked to the next level. At the third ramp, we bear crawled backwards to the next level. Once we got to the top, we Native American ran down to the base of the mountain.

    We then moseyed to the Palm Court to finish it out with a round of Mary’s with some good form merkins.

    Back to the flag with COT.

  • It’s Going to be a Great Day – from Landing Strip

    Warmup
    -mosey to WW1 Memorial, do 20x SSH

    Tha Thang
    -deconstructed BLIMPs = 5x burpees, followed by a lap past the Peristyle, through the parking lot and back to the WW1 Memorial, followed by 10x lunges (2:1), 15x imperial walkers (2:1), 20x merkins, 25x plank jacks and 30x squats, each followed by a lap
    -if you finish, then start back the other way (30x squats, 25x plank jacks, etc.) until we hit time
    -mosey back to the flag for COT

    COT
    -Author BJ Fogg (Tiny Habits) says we can transform ourselves via the formation and deconstruction of good and bad habits in our lives. I heard an interview with him where he says the most powerful habit anyone can pick up is to simply say the phrase “It’s going to be a great day” upon waking up each morning. I’m going to try it and encourage the HIMs of F3 to do so as well.

  • Qsource Ruck – from Fracsac

    A Qsource ruck was held where men experienced the 1st F, embraced the 2nd F, and shared the 3rd F. There were some runners that ran. Be on the lookout for next week Qsource!

  • Simple Yet Effective – from Tinkles

    Light crowd even for a Monday. Jazz Fest? Personally dealing with a gimp shoulder, I wanted to offer a lower body focused beatdown with the option to modify the pace. The pax seemed to dig it and a good sweat was had by all.

    Warm Up: SSH IC x 30, Forward Arm Circles x 20, Reverse Arm Circles x 20, Imperial Walkers x 20.

    Beat Down: Simple circuit starting at the flag and run to shelter/benches for 20 step ups with each leg, continue down the gravel path past the band stand to the main loop for 30 LBCs, continue loop back to flag for 10 lunges with each leg. 20 step ups per leg were a source of debate with the leaders of the pack questioning the diligence of some of the other pax for their attention to counting. They did take a disproportionate amount of time. Most got at least 1.5 miles in.

    Count off, namorama, and intentions. For their efforts, the Pax were rewarded with a voluntold Q spot in the coming weeks!

  • Beautiful Sunday Morning w/o JV – from King Kong

    I woke up to this beautiful Sunday morning to lead a Sweaty Bells beatdown. Low humidity at 51 degrees (no wind, calm, blue sky)…. what else can you ask for? No Jingle Vader sighting this morning. Must had a wild birthday night.

    Started off with the following warm-ups: Forward arm circles, backward arm circles, windmills, grassgrabbers, hill billies, and imperial walkers. We then ran a warm up lap from the statue to the stop sign and back.

    The Thang 1:
    Grabbed the sweaty bells and lunge walked from light post to light post. We stopped at every light post with exercises in between:

    1st – curls in slow cadence x 20
    2nd – squats to overhead presses x 10 OYO
    3rd – chest presses in cadence x 15
    4th – flutterkicks with bells in cadence x 20
    5th – curls with arms straight out in slow cadence x 10
    6th – manmakers x 10 OYO

    The Thang 2:
    Dora 1, 2, 3
    100 sweaty bell swings
    200 pulling sweaty bells from left to right and right to left in plank position
    300 flutter kicks

    The Thang 3:
    1- grabbed a bench and did 15 right leg step ups with the bell in cadence
    2 – 10 decline merkins OYO
    3 – 15 left leg step ups with the bell in cadence

    Finished off with a round of Mary with American Hammers with the bells x 10, Hello Dollies x 20, and Protractor with the bells.

    COT
    We have a FNG. Thank goodness Angie’s List wasn’t there because this could have gotten ugly. He’s a rugby player, and works as an announcer for the Nola Gold Rugby team part – time. And he was once a butt double for an actor for a movie set “Breacher”???? So we named him BUFFer. Get it?

    Always grateful to be out there with the PAX. Thank You for the opportunity to lead. SYITG.

    King Kong

  • Classic Skinny – from Bieber

    The Skinny: Warmup-SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Mountain Climbers X 20 IC, 10 Merkins OYO.

    The Thang:
    1) Indian Run to Row Bars for 4 Stations x 2 of (20 Merkins as the count, Bonnie Blairs, Big Boi Sit Ups, Rows)…Mosey to the Bridge
    2) Jack Webbs (1 merk: 2 shoulder press) 1-10…Jog Spring Jog to the Benches
    3) RL SU X 20, Incline Merks X 10 OYO, LL SU X 20, Decline Merks X 10 OYO, Dips X 20…Jog Spring Jog to the Mary Zone
    4) LBCs X 20, Freddie Mercury X 20, Dying Cockroach X 20, Lie There for 20 seconds and think about your week ahead and how you can tackle it to the best of your ability…Indian Run to Pull Up Bars
    5) Pull-Ups X 10 as the count, Squats, Merkins, Big Boi Sit ups…Mosey back to the Flag
    6) 5 Burpees OYO

    It was a good day, not much special sauce sprinkled in. We ran some, did some upper body, some lower body, some core, and shared a few laughs. Great way to start a Monday, now go finish it.

    Thanks

  • 21s – from Vagabond

    Black Jack 21 – again…

    21 reps of 21 exercises

    Benches
    -dips
    -burpees
    -step ups

    Top
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Descent 1
    -derkins with alternating shoulder tap
    -side squats 1is1
    -upward flutter kick 4 count

    Descent 2
    -decline alternating toe taps 4 ct
    -lunges 2is1
    -incline sit-ups

    Descent 3
    -decline plank jacks 2is1 (4 count)
    -Bobby Hurley
    -incline box cutters 1is1

    Descent 4
    -decline shoulder taps 4 count
    -bob & weave
    -incline on back alternating toe touches 2is1

    Benches
    -decline plank step ups
    -incline wife pleasers
    -1 legged step up

    Field
    -alternating toe taps
    -prisoner kneel
    -American hammers

  • Afternoon Delight One Year Anniversary! – from Almonaster

    Looking for Leprechauns on St. Patrick’s Day Redux!

    PAX:

    – Almonaster
    – Willie
    – Big Willie
    – Bolt
    – Satchmo
    – Douille
    – King Kong
    – Pop-a-Lock
    – Couch
    – Old Bay
    – Coast Rat
    – Subprime

    Mosey to grassy area near WWI Memorial.

    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 around the track to the Bridge.
    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 30 IC

    Mosey to the Fountain.
    Burpees – 10 OYO
    Incline Merkins – 10 IC
    Hello Dolly’s – 20 IC

    Mosey to 1/10 mile track.
    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.
    Burpees – 10 OYO
    Diamond Merkins – 10 OYO
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.
    Burpees – 10 OYO
    Lunges – 20 OYO, 1 is 1
    Ukranian Twists (Douille’s) – 20 IC

    Back to Flag

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Afternoon Delight One Year Anniversary! – from Almonaster

    Looking for Leprechauns on St. Patrick’s Day Redux!

    PAX:

    – Almonaster
    – Willie
    – Big Willie
    – Bolt
    – Satchmo
    – Douille
    – King Kong
    – Pop-a-Lock
    – Couch
    – Old Bay
    – Coast Rat
    – Subprime

    Mosey to grassy area near WWI Memorial.

    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 around the track to the Bridge.
    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 30 IC

    Mosey to the Fountain.
    Burpees – 10 OYO
    Incline Merkins – 10 IC
    Hello Dolly’s – 20 IC

    Mosey to 1/10 mile track.
    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.
    Burpees – 10 OYO
    Diamond Merkins – 10 OYO
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.
    Burpees – 10 OYO
    Lunges – 20 OYO, 1 is 1
    Ukranian Twists (Douille’s) – 20 IC

    Back to Flag

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Pre St. Party’s Day – from Almonaster

    Pre-St. Patrick’s Day Celebration!

    PAX:

    – Almonaster
    – Old Bay
    – Chiquita
    – King Kong
    – Couch
    – Gabby
    – Willie
    – Douille
    – Subprime

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 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.
    Wall Crawl Incline Merkins – 10 IC – Switch halfway
    Right Leg Step-up – 10 IC
    Leg Lifts – 10 IC
    Take a Lap.

    Submarine Merkins – 10 IC
    Left leg Step-ups – 10 IC
    Flutter Kicks – 10 IC
    Take a lap.

    Dips – 10 IC
    Squats – 10 IC
    Box Cutters – 10 IC
    Take a lap

    Partners – all of the ledge holding feet.
    Air Crunches – 10 IC
    Air Twists – 10 IC
    Air hangs – 3 sets at 20 seconds

    Mosey to the Newcomb Building

    Steps – Run to the top
    Hops – to the top
    Repeat

    Mary
    Mosey to the building with the swings.
    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s – 20 IC

    Back to flag!

    Thanks for the opportunity to lead!