Festivalgoers, we might be down, but we ain’t out! There’s still plenty of fun to be had throughout the remainder of the festival season here in The Big Easy, albeit in a socially and/or physically distant setting. Get yourself garbed up in some festive workout attire, maybe even grab a few buddies, find some good grass (not that kinda grass), and pass a good time at F3 Fest!
What you’ll need:
- 48 minutes of your time
- Smartphone to access F3 Fest playlist on either Spotify or Google Play Music (see links and deets below)
- Bluetooth speaker for full jam out effect
- One standard coupon (for the concrete block option…a large rock or kettle bell will suffice in a pinch…or see the bodyweight option below)
- Approx 15 yards of good grass or pavement, marked off with a cone or festival chair
- A copy (printed or digital) of the workout for quick reference between songs
- Your favorite hydration libation
This can be done OYO or in small groups. Strive to give it AYG for the duration of each song. Note there is a 23 second gap built in between songs to allow for a quick breather and chance to prep for the next song/circuit. The music was selected from artists, most with local ties, who were scheduled to play at this year’s Jazz Fest, French Quarter Fest, and Hogs For The Cause…plus a tribute song thrown in for the late, great Dr. John.
If you’re not familiar with Spotify, getting the playlist is easy peasy. Here’s the link to pull up it up:
If you don’t have the Spotify app, you’ll likely need to download it. Also, you’ll probably want Spotify Premium (or workout with someone who has it) in order to avoid pesky commercials. You can download the 30 day free trial here https://www.spotify.com/us/premium/?utm_source=us-en_brand_contextual_text&utm_medium=paidsearch&utm_campaign=alwayson_ucanz_us_performancemarketing_premium_brand+contextual+text+exact+us-en+google&gclid=EAIaIQobChMIr7S81aSK6QIVrP3jBx0hKwl8EAAYASAAEgJSN_D_BwE&gclsrc=aw.ds
Another way to access the playlist is Google Play Music list which also has a free option. The same F3 Fest playlist is here: https://play.google.com/music/playlist/AMaBXylkpYwg5NI3vDZb6gXAdmXLxM1f906v8ZTGnrp-_vFQd2v6uEfTm11GZ-hjYe7Fk6o3KUt3HyXJCPJwyIrTK06v1Jb1LQ==?t=F3_Fest
Boomers, please don’t let this fancy tech stuff scare you off, you got this!
Get ready, gates are opening….
Welcome to F3 Fest. I’m not a professional trainer, nor a professional DJ, modify the exercises if needed, push yourself but don’t hurt yourself. Laissez les bons temps rouler….
Rock Out With Your Block Out – (Coupon/Concrete Block Version)
- Cissy Strut (3:07) – The Meters
- Cineramascope (3:15) – Gallactic
- Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
- Wagon Wheel (3:52) – Old Crow Medicine Show
- X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song
- Everlong (4:11)– Foo Fighters
- X20 Kettle Swings, Lunge Walk 15yds and back, R&R….
- It’s Your Thing (3:22) – Marc Broussard
- Hold High Plank, Merkin on every “Thing”
- Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie
- X20 Jump Squats, Bear Crawl 15yds and back, R&R….
- Keep Going (4:15) – The Revivalists
- X20 Shoulder Press, Lunge Walk 15yds and back, R&R….
- Treme (1:44) – John Boutte
- Get “Down in the Treme” with a low plank and hold it
- Right Place Wrong Time (2:55) – Dr. John
- X20 Thrusters, Crab Walk 15yds and back, R&R….
- Fly Away (3:42) – Lenny Kravitz
- Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
- Jambalaya (2:13) – Dash Rip Rock
- Lay your block down or find a step, curb, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
- Here Come the Girls (3:01) – Creole String Beans
- Hold Block w/both hands and get ready to do some “Curls For The Girls!!!”….perform a curl for every “Girl”
- I Thank You (4:16) – Robert Randolf & The Family Band
- Plankorama….any plank variation for duration of the song…high, low, side, etc
Workout concluded
Jam Out With Your Hands Out – (Body Weight Version)
- Cissy Strut (3:07) – The Meters
- Cineramascope (3:15) – Gallactic
- Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
- Wagon Wheel (3:52) – Old Crow Medicine Show
- X20 Merkins, Lunge Walk 15yds and back, R&R (Rinse&Repeat) for duration of the song
- Everlong (4:11)– Foo Fighters
- X20 WWII Sit Ups, Side Squat/Lunge 15yds and back, R&R…
- It’s Your Thing (3:22) – Marc Broussard
- Hold High Plank, Merkin on every “Thing”
- Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie
- X20 Jump Squats, Bear Crawl 15yds and back, R&R…
- Keep Going (4:15) – The Revivalists
- X20 Box Cutters, Lunge Walk 15yds and back, R&R…
- Treme (1:44) – John Boutte
- Get “Down in the Treme” with a low plank and hold it
- Right Place Wrong Time (2:55) – Dr. John
- X20 American Hammer, Crab Walk 15yds and back, R&R…
- Fly Away (3:42) – Lenny Kravitz
- Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
- Jambalaya (2:13) – Dash Rip Rock
- Find a step, curb, stool, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
- Here Come the Girls (3:01) – Creole String Beans
- Mosey 15yds back and forth, stopping for a squat (use good form!) on every “Girl”
- I Thank You (4:16) – Robert Randolf & The Family Band
- Plankorama….any plank variation for duration of the song… high, low, side, etc
Workout concluded
Thanks for attending. Hope you enjoyed.
Tool
