F3 New Orleans

Author: Carpool

  • Turbo Charged

    Many thanks to Turbo Tax for rallying the PAX to post this morning for a soggy beatdown at Grandmas House. YHC was grateful and honored to see some old friends and meet some new ones.  Anyway – to the beatdown – the good Lord brought the rain, but spared us the Thunder…. thankfully, AC/DC was there to fill the gap…

    Warmarama

    SSHs through Thunderstruck, with a Burpee each time we hear “thunder!”

    To the Thang:

    Mosey to Steve’s Bus Stop (missed seeing Mr. Hollywood. Hope LaLa land is treating you well)

    7 Burpee box jumps

    10 Freak Nasties

    7 Burpee box jumps

    10 Irkins

    7 Burpee box jumps

    10 Dirkins

    Mosey to the bridge and partner up

    P1 bear crawls down the ramp, backpedals under bridge, and lunge walk up.  Sprint back.

    P2 cycles through 10 LBCs, 10 merkins, and 10 squats until P1 returns

    Swap

    All PAX duck walk down ramp, backpedal under bridge, and lunge walk up.  Sprint back.

    Mosey to fence on backside of trailhead building for tricep presses – 12x IC, rest, 10x IC.

    Mosey to flag for 2.5 minutes of Mary.

    COT.

    Thanks to Bushwacker for reminding us how blessed we are.  Grateful for the opportunity to lead.  Great seeing folks this morning.

    Happy Thanksgiving

     

  • Gassy Grandma’s House

    Grandma was feeling a bit gassy this morning.  I fear the PAX welcomed the abundance of Burpees about as they would a belching old woman. But, of course, they handled the Burpee theme like the champs that they are!  Thank you, gentlemen.

    Here’s the rundown:

    5 Burpees
    20 Imperial Walkers IC
    5 Burpees
    20 SSH IC
    5 Burpees
    20 Steel jacks IC
    5 Burpees
    20 Butt kicks IC
    5 Burpees
    20 High knees IC

    Mosey to Steve’s Bus Stop

    5 Burpees
    20 x freak nasties IC
    5 Burpees
    10 x derkins IC
    5 Burpees
    10 x irkins IC
    5 x Burpees

    Mosey to bridge

    5 Burpees
    Captain Dan (down, underneath, and up tunnel)
    5 Burpees
    Neon Deion Sanders (back)
    5 Burpees

    Mosey to stairs

    5 Burpees
    3 Calf lifts each step (rt lt both)
    5 Burpees

    Mary at top of steps
    20 LBCs IC
    20 R Side Crunch IC
    20 L side Crunch IC
    20 Freddie Mercs IC
    20 Flutter kicks IC
    15 push throughs IC

    5 Burpees (of course).

    Down to circle up.  Thanks to Shooter and Steve for reminding us of the upcoming workout schedule, Q list, and TOUGH MUDDER. Thanks to Nacho for a pointed and heartfelt prayer. It’s always a pleasure to work out with you F3 gentlemen, and an honor to lead.

    PS – I hope the workout wasn’t too light. When I got home, the M gave me a hard time. She said, “you don’t look too sweaty. The Q must have been off his game!”

  • Captain’s Cameo

    After a brief cameo by blossoming film star, Captain Sparkles, the PAX circled up under the other shooting stars for a quick warmup:

    • 20 SSH IC
    • 20 butt kicks IC
    • 20 high knees IC
    • 1 set of 7s (Burpees and Pull-ups)

    The Thang – 5K

    5 minutes of Mary:

    • 20 LBCs IC
    • 20 Freddie Mercuries IC
    • 20 Flutter kicks IC
    • 3 one-minute planks (front, right, left)

    Thanks to Shooter for praying us out. Let’s all pray for our man Burgundy and his ankle.  Thanks for a great run, gentlemen.

  • Osso Buco!

    Boy, the calves are tender today! It was an honor and pleasure to lead Tuesday’s workout at Grandmother’s House. We wasted no time getting to the warmup this December morning:

    20 Windmills IC
    5 Burpees
    20 Imperial Walkers IC
    5 Burpees
    20 SSH IC
    5 Burpees
    20 Butt kicks IC
    5 Burpees
    20 High knees IC
    5 Burpees
    Arm circles IC
    5 Burpees
    Planks (front, right, left, back) 60 seconds each

    Mosey to Bridge

    10 Merkins
    High knee Carioca down
    10 Merkins
    Lunge walk under bridge
    10 Merkins
    High knee Carioca up
    10 Merkins

    Rinse and repeat (other side)

    Sprint down
    Lunge walk under bridge
    Sprint up
    Backwards sprint down
    Lunge walk under bridge
    Backward sprint up

    Mosey to stairs

    5x up and down stairs
    20 LBCs IC
    Calf lifts up stairs, increasing by one on each step (up to 24 on last step).  Osso Buco!
    20 right side crunches IC
    3x stairs facing right
    20 left side crunches IC
    3x stairs facing left

    Circle up. Many thanks to Shooter for praying us our. I appreciate the great workout and the opportunity to lead.

  • It’s the loneliest number since the number one

    Sure, two can be as bad as one… but it wasn’t today.  The Pelican and YHC had a great workout on this muggy November morning.

    Warmarama — 20X each IC:  SSHs, Merkins, High Knees, Merkins, Butt Kicks, Merkins

    The Thang — 5K

    Mary — 20X each IC:  LBCs, Right Side Crunch, Left Side Crunch, LBCs, Push-Throughs, LBCs

    10 Burpees OYO

    Holding Nothing Back — 2 Sprints across the parking lot and back

    We ended with a quick countarama, prayer of thanksgiving, and peace out.  Thanks, Pelican, for the great workout and fellowship.

     

     

  • Trailhead Tuesday

    Four of the WFP (World’s Finest PAX) and YHC met at the Mandeville Trailhead to prepare for excess turkey (or tofurky) later in the week.

    Warmup:

    Abe Vigodas x20, SSH x20, Imperial Walkers x20, Butt Kicks x20, High Knees x20, Arm Circles x20, Back Arm Circles x20, Air Presses x20 (all IC) with 5 Burpees OYO in between each exercise.

    Mosey to the bridge.

    10 Merkins, Bunny Hop the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Bear Crawl the incline, 10 Merkins; 10 Merkins, Sprint the decline, 10 Merkins, Lunge across the straightaway, 10 Merkins, Backwards Run up the incline, 10 Merkins; Rinse and Repeat.

    Mosey to the stairs.

    IC:  25 LBCs, 30 Flutter Kicks, 25 Freddie Mercuries.

    Three round-trips on the stairs.

    IC:  20 Push-throughs, 20 Right Side Crunches, 20 Left Side Crunches.

    Circle up for countarama.  Butt Splice led us in prayer.  Thanks for the great workout, gentlemen.

  • Three’s Company

    Hints of winter air

    Fartsacking brothers are missed

    Three post strong and true

    Warmarama:

    • Merkins (20 IC)
    • SSH (25 IC)
    • Merkins (15 IC)
    • Imperial Walkers (20 IC)
    • Merkins (15 IC)

    The Thang:  3.83 miles, 35.25 min, 9:14 min/m pace

    Mary:

    • Captain Thor (Build to 5:20 OYO)
    • LBCs (25 IC)
    • Right side crunch (20 IC)
    • Left side crunch (20 IC)
    • Flutter Kicks (20 IC)
    • Freddie Mercuries (20 IC)

    Thank you, Shooter and Pelican (former nose guard!), for a great run.

  • Relay Day

    Six fearless PAX and YHC braved the harsh elements (mid-70s, mild, light breeze) along the ominous – OK, cheerful – Mandeville lakefront this morning.  We kicked things off slowly with an easy warmup:

    • Abe Vigodas, Arm Circles, Shoulder Presses (varying 15-25x each IC);
    • Annie – many thanks to Grundy and Bushwacker for serenading the passersby.  The F3 Exicon warns that some PAX may break out into song.  I knew you guys wouldn’t disappoint!
    • 10 Burpos (low burpees)
    • Side Straddle Hops, Cheerleaders, Imperial Walkers, High Knees, Dancing Bears (varying 15-25x each IC)

    After moseying to a couple of well-spaced oaks, the PAX formed two teams and indulged the Q’s love of relays:

    • Relay #1 – Bear Crawls and Burpees (one team member bear crawled to the next oak and back, while the rest of the team did burpees – relay-style until all PAX had gone).  At this point, the Q (brought to his knees by the dreaded Bear Crawl) issued the disclaimer.
    • Relay #2 – Bunny Hops and Bobby Hurleys

    Mosey to the playground for more relays:

    • Relay #3 – Broad-Jump Burpees and Planks
    • Relay #4 – Sprints and Sister Mary Catherines (4x)

    Mosey to the flag to finish up:

    • Burp & Merk Pyramid (up to 10 OYO)
    • Dan Taylors (up to 10:40 OYO)
    • Mary – LBCs, right-side crunch, left-side crunch, push-throughs, flutter kicks, Freddie Mercuries (varying 15-25x each IC)

    Bushwacker prayed us out and reminded us about the Fallen Heroes 5K at the Chafunkta Brewing Company on November 4.  Contact Bushwacker if you’re interested.  Einstein, THE Manny, Bushwacker, and YHC retired to the coffeteria for some great F2.  THE Manny saved the flag (reminding YHC to grab it before jetting).  Thanks guys.