F3 New Orleans

Let’s Grow This Thing!

Written by

Gabrielle

in

So, when YHC arrived at the Mothership he was wondering how many PAX would show up as the Northshore was hosting their Convergence and 3 yr. anniversary.  Congrats Northshore PAX!  Happy to hear there was a strong contingent of Southshore PAX to help you celebrate.  With that, I was quite surprised to see 10+ PAX upon my arrival at the Flag.  This quickly grew to 20+ PAX.  Many new faces amongst the group.  As I said the disclaimer, I asked if there were any new guys to F3.  Four men yelled out. Nice job PAX on the EHing.  And we are off!

Mosey to Great Lawn for Warm Up:

Line up in single line.  All exercises into Q yells Halt

  • Walking Soldiers
  • High Knees
  • Butt Kicks
  • Carioca
  • Defensive Slides

Circle up for additional warm-up:

  • Forward Arm Circles I/C X20
  • Reverse Arm Circles I/C X20
  • Imperial Walkers I/C X20

Mosey to Blocks for:

Block Work-Out

  • Curls I/C X20
  • Military Presses I/C X20
  • Rows I/C X20
  • Alternating Merkins with one hand on Block I/C X20
  • Chest Press on Six I/C X20
  • Flutter Kicks Holding Block Up I/C X20

Indian Run to Practice Track for Dirty McDeuce

1st Set

  • Merkins
  • Monkey Humpers
  • Crunchy Frogs  

1 Lap around the track

2nd Set

  • Diamond Merkins
  • Jump Squats
  • Hello Dollys

1 Lap around the track

3rd Set

  • Staggered Right Merkins (Right Foot over Left Foot, Thanks Peppah!)
  • Lunges
  • Real Freddie Mercurys

1 Lap around the track

4th Set

  • Staggered Left Merkins (Left Foot over Right Foot)
  • Copperhead Squats
  • LBC’s

1 Lap around the track

All of the above exercises done in I/C X12

Mosey Back to Peristyle for short series of stretches

Count-off, Name-o-rama (4 FNG’s Baloo for Jungle Book Character, Dancing Queen because he tried to name himself and he’s a swing dancer, swinger?, UnBelizeable because he is from Belize and is 60+ and killed the workout, Gideon because birth name is Ben Bible, need I say more), Announcements and Prayer

Thanks for the honor of letting me lead.  As I looked around the CoT, YHC saw many new faces not just FNG’s.  This is a testament to all the PAX who are sharing this gift called F3. 

LET’S GROW THIS THING!

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