F3 New Orleans

Author: Anthony_d_roy

  • Birdcage – I have 4 kids edition

    Waking up at 4 am with a crying newborn makes getting up at 5am a lot easier.

    Warmup: disclaimer, then a short run to the peristyle where we warmed up with:

    • Side straddle hops,
    • Imperial walkers
    • Peter parkers
    • New exercise, the VASECTOMY SURPRISE, which is a rocking murican that ends in a cobra at the front and a downward dog at the back, scraping the ground as you transition.

    The Thang: working 4 kids through diapers simulation

    Down oak alley, pax run 2 lights forward, then turn around and high knee 1 light back, drop for 5 burpees, repeat to the end of oak alley.

    Back to the pond side of the peristyle for:

    • Round the world Muicans, 10x10x10x10
    • Low lateral Skaters x 10
    • Plank to chataranga run

    Run to the front of the zoo and pair up

    Each member of the team works through the following exercises DORA style, 3 short loops of the street and 2x long loops at teams discretion

    • Prison Cell Murican
    • Side Tri Rise
    • Mil Murican
    • Mountain Climbers
    • Real Freddy Mercuries

    Run back to the flag, where Angie’s List demonstrated once again that he cannot listen and follow instructions.

  • Ok, so we did this one before, so sue me.

    After a disclaimer and introduction, our fearless pilot took us to 35k feet. Instead of the mile-high club, we hit moderate to severe turbulence in the form of complaining and spelling corrections (so apparently release only has 1 ‘A’), and apparently people have a really long memory about what Peppa did for his last birdcage Q in April.

    The oxygen masks dropped from the ceiling at prison cell push-ups.

    Warmup: 1/3 mile mosey, side-straddle hops, imperial walkers, 5 burpees, then a 1/4 mile mosey, side shuffle, high knee, butt-kick.

    The Thang: 1/4 mie run after completing each station for a total of 2.0 miles

    1. 30 dips
    2. 30 squats
    3. 20 hand release (or realease) Muricans
    4. 20×2 step-ups
    5. 20 burpees
    6. 20×2 lunges
    7. 10 prison cell push-ups
    8. 10 box jumps

    We rounded out the workout with 12 minutes of Mary, the highlights included:

    1. Protractor (my personal favorite)
    2. Crunchy frog
    3. Jack Webbs (not really a Mary, but a fine choice by Seaman)
    4. LBCs (a grueling 30 by Angie’s List)
    5. Freddy Mercuries

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.

  • Retirement? We don’t need no stinking retirement!

    Due to a weekend of crawfish, second-lines, retirement party, and jazzfest, the fearless Q had lost his voice. So after a quick warmup of side-straddle hops, windmills, and imperial walkers, the silent, but deadly workout began. The circuit order was drawn in chalk on the ground of the picnic area. Pax would complete an exercise, take a lap (appx .25 miles per lap), then start the next exercise at their own pace.

    Total run length: 2.4 miles.

    Jump squats – 50

    Stacked foot, staggered hand muricans – 25 per side

    R+L leg step ups – 25x per side

    Dips – 50

    Burpees – 25

    Box Jumps – 25

    Decline muricans – 25

    Power ups – 25 per side

    With 10 minutes remaining, we started a Mary at the flag with 2xPAX at a time doing pull-ups instead of Mary for the duration of the exercise. Mary exercises included, american hammer, hello dolly, hello rosalita, box cutters, LBCs, V ups, and penguins.

    Overhead at the end “never regret a workout, but that was a TOUGH one.” As always, it was a pleasure to lead!

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • The Skinny Backblast -SUPER 21s!

    It was a light showing after the spillway classic and the running of the bulls last weekend so we worked out extra hard for all those who fart-sacked. There was some concern about working out in from of the Zoo after the jaguar escape over the weekend. No one said it, but we all thought it “I don’t have to run faster than the Jaguar, only faster than you.”

    Workout totals were approximately 3 miles of running, 290 chest movements (mericans, dips), 150 abs.

    Quick warmup on our way out to the levee

    1. Side straddle hop – 25
    2. Arm circles – 20
    3. Stacked foot – staggered hand Mericans – 40 (20 per side)

    At the Levee

    1. Mountain climbers while partner lunges to the top of the levee and high knee runs back. Then upon return, both partners low plank run x 5 together, and partners switch. 1 iteration.
    2. Same as above but replace lunges with backward run up the levee. 1 iteration.

    Run to Zoo entrance

    At zoo entrance:

    1. Super 21s in pairs. Alternate mericans with situps, 1 and 1; 2 and 2; 3 and 3 etc to 21. Partner runs the loop and swaps out on count.
    2. Super 21s in pairs. Alternate dips with stepups. Step-up count in left leg + right leg = 1.

    Run to Skinny.