F3 New Orleans

Author: Big Easy

  • Bustin Makes Me Feel Good

    Bustin makes me feel good

    Warmarama
    25 SSH
    15 Finkle Swings
    15 Alabama Ass Kickers
    7 Failure to Launch
    Bat wings plus extra credit- 20 forward arm circles x 20 backward x 20 sec hold x 20 seal claps x 10 sec hold x 20 overhead claps x 10 sec hold x 10 Moroccan Night Clubs

    Mosey to Pull up bar for some Dubyas. 3 sets of AMRAP.

    Mosey back to coupons. Queued stereo for some Gone in 60 seconds theme music for exercise called “Bring Sally Up.” 3 did curls and 1 did squats. Held curl/squat until “Bring Sally Up. Bring Sally Down” then hold till repeated. You can thank Moby for their song, Flower.

    Next Gutbusters! Bustin makes me feel good! Burpees every time “Ghostbusters” was said and plank jack in rhythm for rest of song.

    Slowjangle biscuits to get legs back in it. 10 Dwight Howards on the wall. And then gathered in a circle for 10 Lion Kings as we passed the lion (er, coupon) around after each rep. Next, we improvised for some Arms on Fire. Push-up circle around and with the 3 coupons. Both off, one on and one off, both on, one on and one off rinse and repeat around circle.

    We ended our music medley with Proud Mary by CCR.
    Big Boy Sit-ups until “Rolling, Rolling”, then Gas Pumps during that part and flutter kicks thereafter. Rinse and repeat on Rolling parts until song ends.
    Count-a-Rama: 4
    COT

  • Double or Nothing

    Extra Credit

    Side Effects offered some extra credit for a few pax that showed early. After 5 rounds of 30 seconds of burpees topped off with a couple rounds of pull ups, we felt pre-warmed up.

    Warm up

    What’s the second greatest time of year? You guessed it- The NBA Finals. On the heels of feeling inspired that LeBron James and I started the Finals from the same place this year, it was time to get off the couch and engage in competition fit for the gym.

    We moseyed to the nearest circle for a round of Ring of Fire. This time only called for defensive slides. Then the following:

    15 Al Gores
    15 Bobby Hurleys
    15 merkins
    30 circle of merk(ins)

    The Thang

    With the teams assembled and no basketball court in sight, it was time for a different competition: Ultimate Frisbee. After explaining the rules (props to Shangeaux for the Spanish translation for our FNG) and playing a warm up, it was time to get serious. Enter sports betting. The winning team places the exercise bet (er, punishment) that the losing team must fulfill before the next game. Games were first to 3 points.

    The punishments that followed:
    8 wolverines (if burpees and Peter Parkers had a baby…)
    20 Bobby Hurleys
    20 Heels to the Sky
    Something forgotten here…

    With the series tied 2-2, we started the tie-breaking game. 10 Doctor W’s to the loser. The winning team won and Topanga, refusing to go down easily, doubled down the bet to 20 Doctor W’s for one more game. Fortunately, the rematch did not change the outcome and Topanga soon became very acquainted with Dr. W, an experience his abs will not soon forget.

    Count-a-rama. 11 Pax
    Name-a-rama
    COT

    Big Easy