F3 New Orleans

Tag: Zoom

  • Virtual Workout – 4/10/202: Stations of the Cross

    Good Friday. Lets walk the Stations of the Cross together.

    Zoom: https://rasa.zoom.us/j/7570546234

    The Warmup

    Windmills, Grass Grabbers x10. SSH, IW x25.

    The Thing

    Walking the 14 Stations of the Cross. 3:00 for each station: 90 seconds of exercise – push for the full time, but keep your form. Then walk the path – lunge walk for 60 seconds (Form! Knee to the grass). Remaining 00:30 recovery until the next station.

    If you don’t need the 00:30 recovery – please modify by extending the exercise time, or by extending the lunge walk. 3:00 per station is the target.

    Station #1: Jesus condemned by Pontius Pilate. Peter-Parker-Peters

    Station #2: Jesus picks up his cross. Merkins

    Station #3: Jesus Falls the first time. Burpees

    Station #4: Jesus meets his mother, Mary. Big Boy situps

    Station #5: Simon helps Jesus shoulder the cross. Slow Squats

    Station #6: Veronica wipes the face of Jesus. V-Ups

    Station #7: Jesus falls the second time. Burpees

    Station #8: Jesus meets the women of Jerusalem. Hello Dolly

    Station #9: Jesus falls the third time. Burpees

    Station #10: Jesus is stripped of his garments. Jump Squats

    Station #11: Jesus is nailed to the cross. T-Merkins (reach for the sky, and as you are stretched in that position recall the agony of Jesus)

    Station #12: Jesus dies on the cross. Genuflects (hands behind head. Down to one knee, down to both knees, back up to one knee, back to standing up. Over and over again).

    Station #13: Jesus is taken down from the cross. Dips

    Station #14: Jesus is laid in the tomb. Low Plank. Hold as long as you can before going on final round of lunge walks.

    The End

    Thank you all for the opportunity to lead. I look forward to when we can do this in person again together.

  • Virtual Workout for Wednesday, 4/8/20

    Warm-up: (all IC)

    • Good Mornings x10
    • Windmills x10
    • Seal Jacks x20
    • Cherry Pickers x15
    • IW’s x20
    • Hillbillies x15
    • Mountain Climber Merkins x15

    The Thang:

    Grab a chair or bench for:

    • Bulgarian split squats, left leg x12 IC
    • Bulgarian split squats, right leg x12 IC
    • Left leg step ups w/ right knee to chest x10 IC
    • Right leg step ups w/ left knee to chest x10 IC
    • Calf raises x20 IC
    • Jump squats x12
    • Monkey jumpers x12IC

    Shake it off with some SSH x10 IC, then Dips/Freak Nasties x12 IC, and then repeat above routine x3.

    Next, grab cinderblock or similar coupon for non-merkin exercises:

    • Overhead presses x12 IC
    • 10x Werkins
    • Elf on the shelf L->R x12
    • 10x staggered arm merkins, right high
    • Elf on the shelf R->L x12
    • 10x staggered arm merkins, left high
    • Bent over rows x12 IC
    • 10x T-merkins
    • Curls x12 IC
    • 10x Irkins
    • Goblet squats x12 IC
    • 10x Derkins
    • Chest presses x12 IC
    • 10x Regular merkins

    Shake it off with seal jacks, x10 IC.

    On your six, right side for Jane Fondas x10 IC, keep your leg up for quick pulses x10 IC, keep your leg up for knee-to-knee x10 IC, and finally keep it up for heel-to-knee x10 IC. Flapjack for left side.

    If extra time, complete ISI (x23 8-count bodybuilders).

    Mary:

    • 20 BB sit-ups
    • Flutter kicks x20 IC
    • Freddie Mercuries x20 IC
    • LBC’s x15 IC
    • Leg raises x15 IC

  • Virtual Workout For Monday 4/6/2020

    Warm-up

    • SSH x 31
    • Imperial Walkers x 25
    • Peter Parker Peter x 20
    • Good Morning x 10
    • Tempo Merkins x 15
    • Low Slow Squats x 15
    • Mountain Climbers x 25
    • Windmills x 10

    The Thang

    Tabata – 20 seconds all out followed by a 10 second rest. 

    • Diamond Merkins, Prisoner Jump Squats, Flutter Kicks, Burpees – Repeato

    510 Stomp – 10 burpees EMOM for 5 minutes

    Elevens

    Find a stretch of street, yard, neutral ground, etc. that is about 30 – 40 yards.  Start at one end and take 30 nice long steps to the other end.  Start with 10 Bonnie Blairs (2 is 1) run to the other side for 1 Hand Release Merkin, continue until you finish with 1 Bonnie Blair and 10 Hand Release Merkins.  Plank when you finish.

    510 Stomp – 10 burpees EMOM for 5 minutes.

    Tabata – 20 seconds all out followed by a 10 second rest. 

    • Diamond Merkins, Prisoner Jump Squats, Flutter Kicks, Burpees – Repeato

    Mary

    • Flutter Kicks x 20
    • Big Boi Sit-ups x 20
    • Dying Cockroach x 20
    • Little Baby Twists x 20