F3 New Orleans

Author: ajl1535

  • Dueling Q and a little merkin frisbee to lighten the mood!

    9PAX showed up to the Chamber to start the week off right after a stressful weekend.

    First Q – Jesus Juice

    Warmup: Quick Jog around parking lot, 15 each of: side straddle hop, hill billies, windmills, mountain climbers

    Jesus Juice Workout: 2 agility ladders and two tires. PAX evenly spread out and created a rotation: pushups in each ladder, large tire flip with a hop, lunge, pushups in each ladder, small tire flip with a hop… rotated for 15 minutes. We then proceeded to work on our speed by: agility ladder in and outs, lunge, larger tire flip with a hop, ladder in and outs, small tire flip with a hop, lunge

    Sheetrock Workout: Merry to you die: Freddie Mercury, Dying Cockroach, LBC’s, Plank. A quick story about Sheetrocks college years.

    We then decided to get a little competitive and split up the PAX for a 5 vs 4 ultimate Frisbee. Sheetrock, Shuffles, Breadsticks, and Jesus Juice vs the rest of the pax. The 5 pax came in with a ton of confidence with there competitive advantage. The 4 PAX came out with a vengeance determined to prove heart and not numbers will be victorious in the end. The result was a complete bloodbath with the the 4 PAX winning 42 – 7. Screw Top cried he didn’t know how to play while the other PAX members held there head down in disgust. However, the question now needs to be asked, who actually won the day. The team that had to do significantly more merkins, or the team that simply dominated the game….

    Finished with 10 Burpees for the losing dueling Q (SheetRock), a distant COT , and a decision to incorporate more merkin ultimate frisbee games at the chamber!

  • Tabata and a little Controversy at the Foundry…

    Hear He Hear He! The rap master is writing his much anticipated back blast after the most controversial AO in a while!

    Lets first off by saying that the Q apologizes to anyone who was offended by NSFW music. I have heard the “mubble chatter” all week and will make a “minor adjustment” for my next Q. Let me be clear and say that the hip hop music genre will not be going away, but the language will be more inclusive. With that said, I want to personally thank the many people who appreciated the genre of music and even came up to me to thank me for such a great workout.

    Here is the workout:

    28 PAX gathered at the foundry for a Wednesday beatdown.

    Warm Up:

    Jumping Jacks

    Wind Mills

    Grass Grabbers

    Mountain Climbers

    Arm Circles

    Indian Run to Foundry

    Q placed several workout tools: Agility Ladders, Jump Ropes, resistance bands, and resistance straps.

    We then started our Tabata workout

    Tabata: 25 /10

    4 rounds

    9 exercises

    Speed ladders (1 foot in and out on each square)

    Merkins

    Pull Ups

    Oblique twist with resistance bands

    Dips

    Side lunge with resistance straps

    Flutter Kicks

    V-UPS

    Jump Rope

    We finished up with a  count off, name of rama, and a circle of trust.

    We welcomed two new FNG’s: Tugboat and OTC

    I look to my next Q so I can blare me some Brittany Spears!

  • Question the Q, Burpees for U!

    22 Pax gathered together at the mothership for a bootcamp style workout. Jesus Juice AKA “the best Q” began with a warmup under the Atrium. It started out stellar in my opinion but others may have had an issue with my counting! Strike 1, don’t question the Q!

    20 each of:

    Side Straddle Hops

    Hill Billy

    Grass Grabbers

    Arm Circles

    Peter Parker

    Parker Peter

    The 2pax split into 2 Pax for an Indian run around Noma, down Lelong drive to Wisner, and then to the blocks. We stayed together as 2 Pax with no man left behind!

    We each grab a block and lined up for:

    15 Overhead Squats Press

    Lunge

    15 Right hand Merkins

    Lunge

    15 Curls

    Lunge

    15 Left Hand Merkins

    Lunge

    10 Overhead Squats Press

    Lunge

    10 Right hand Merkins

    Lunge

    10 Curls

    Lunge

    10 Left hand Merkins

    Lunge

    5 Overhead Squats Press

    Lunge

    5 right hand Merkins

    Lunge

    5 Curls

    Lunge

    5 left hand Merkins

    Upon completion we then circled up for:

    20 side bends on each side

    20 triceps extensions

    During the workout there were more questioning of the Q so this was Strike 2! The new rule was about to get introduced: ’ “Question the Q, 5 Burpees for U!” (thanks #yamomandthem)

    We returned the blocked and moseyed to the Great Lawn for some Merry AND then Strike 3 occurred! #FRACSAC penalty Burpees!

    20 second levels. 3 levels

    20 Little baby crunches

    20 Dying coackaroach

    20 Penquins

    20 American Hammer

    1:30 Side Plank (Right Side)

    1:30 Side Plank (Right Side)

    We then gathered around the flag where we had 2 minutes to spare and #Hawgcycle insisted he got his monies worth so we all did 10 Merkins then #walleye lead us in some stretching.

    Thank you all for being there for my VQ and I look forward to many more penalty burpees! – Jesus Juice