F3 New Orleans

Author: Gabrielle

  • Rain Rain go away! We want to Route 66 today!

    Raining cats and dogs as YHC pulled up to the AO at the Fly.  Would the PAX show???  Lucky for me Willie and Kong texted that they were on their way.  My trip out into the great, wet, gloomy gloom would not be for naught!  Here they are with Jingle Vader sprinkled in for good luck.  Let’s get this party started.  Disclaimer and off we go.

    Mosey to Shelter for Warm Up:

    • Toy Soldiers
    • Self-Love
    • Windmills
    • Jane Fonda’s
    • Open Gates
    • Close Gates

    Thing 1

    Stay in Shelter for

    • RL Step Ups with KB X11
    • Dips with KB X11
    • LL Step Ups with KB X11
    • Dips with KB X11

    Thing 2

    Time to get wet!

    Mosey to First Light for Route 66

    Starting at First Light  

    Manmaker’s – Merkin followed by right arm and left arm renegade rows with KB. Jump feet in then bring the weights up to shoulders while squatting. When coming out the squat shoulder press at the top.

    Start with 1 rep and walk/run to next light add a rep at each light up to 11 for a total of 66 manmaker’s.

    Thing 3

    Mosey back to Shelter and Circle up for:

    • Single Arm Switch Swings OYO 40 seconds
    • Tick Tock Lunge L OYO 40 seconds
    • Tick Tock Lunge R OYO 40 seconds
    • American Swing OYO 40 seconds
    • Rocky Balboas OYO 40 seconds
    • Squat to Press R OYO 40 seconds
    • Squat to Press L OYO 40 seconds

    Stay in circle for some Core/Arm work:

    • Skull crushers w/wife pleasers on upstroke IC X20
    • Flutter Kicks with Bell IC X20
    • Finish with Curls IC with Left Knee Raised then Right Knee Raised

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Let’s go down and up the ladder. It’s Mardi Gras time!

    Yes, Mardi Gras time is upon us.  After a long first weekend where YHC walked in TWO parades, YHC was wondering how he could plan a challenging beatdown that wouldn’t use much of his voice.  Hmmmm…let’s see.  Welcome and Disclaimer let’s mosey to in front of bandstand for:

    Warm Up

    • Imperial Walkers IC X20
    • Toy Soldiers (in place) IC X20
    • Windmills IC X15
    • Self-Love IC X15

    Mosey to lagoon side of bandstand for:

    Cooper!  A Burpee/Squat/Merkin ladder beginning at 10 count of each exercise descending down 1 rep with a long lap from bandstand to track through parking lot and back to bandstand between each round.  For those that make it all the way down the ladder, go back up starting with 1 rep, 2 reps, etc.    As an added bonus YHC has brought some music for your listening pleasure!  Sorry for “You’re the Best” Angie’s List, you Karate Kid hater.  I think I made up for it with a little Tenacious D.

    Time is up.  Mosey to Flag for Mission Impossible to Close Out

    Nice job PAX!  Especially those PAX who ran over 4 miles.  Looking at you Mariah and Bieber, who may have run a half-marathon. 

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Whoa there little buddy…margaritas must wait!

    First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year???  YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up.  Soon we were joined by Squeal and Jingle Vader.  Let’s get started!  Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later.  Off we go.

    Stay in place and circle up for:

    Warm Up

    • Halos 10 Left then 10 Right
    • Windmills IC X15
    • Self-Love IC X20
    • Line Up on Soccer Field for Toy Soldiers until Q yells halt then Open Gates till Q yells halt and then Close Gates till Q yells halt.  Mosey back to bells.

    Circle Up for Iso and Combo Bell Exercises:

    • Lunge + Press IC X20 (Down/Up)
    • Rocy Balboas IC X20
    • Curl + Press + Tri-Extension
    • Rocky Balboas IC X15
    • Chest Press in Boat Position IC X20
    • Rocky Balboas IC 15
    • Skull Crushers in Boat Position IC X20
    • Rocky Balboas IC X15
    • Rows IC X20 L then R
    • Rocky Balboas IC X15
    • Switch KB Swings IC X20

    Mosey to bottom of hill for:

    11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.

    Mosey to Flag for…. Whoa there little Willie!  Bring that Bell back. Close that trunk.  We’re not done.  As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game.  We got one more thing to do!

    Circle up for Mary:

    • V-Sit Up with Russian Twist IC X10

    Now we are done!  Who Dat!  Oops too soon.

    Count-off, name-o-rama, announcements, intentions and prayer.

    Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!

    Thanks for letting me lead!

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Breakin’ 60

    So, YHC stepped outside in the gloomy gloom noting how crisp the morning was.  Would the PAX appreciate the Beatdown ahead of them?  Should YHC dial it back?  Well, as the PAX gathered at the Flag at 5:30 AM, Reluctant Yankee made it clear that the temps had gotten into the 50’s for the first time this F3 Fall season.  Decision made, no humid, unseasonably warm weather for the PAX to complain about.  The Beatdown will continue as originally planned.  Thank you Yankee!  No FNG’s but we do have a brother from F3 Wilmington, Flying Wasp, visiting.  Welcome and how did you get such a cool name?  Sounds like a superhero to me.  Off we go!!!

    Warm Up on Kick Ball Fields

    Line up in a single-file row shoulder to shoulder for:

    • Alternating Open Gates till Q yells halt
    • Imperial Walkers
    • Toy Soldiers/Kim Jong Un’s till Q yells halt
    • Self-Love
    • High Knees to Q yells halt
    • Hillbillies

    Thing 1

    Mosey to Base of Hill for Everest/Merkin combo:

    • Merkins with right leg up IC X15
    • Everest (Alternating Lunge Walks with squat in between) up the hill alternating lunge with squat in middle.  Run Down
    • Merkins with left leg up IC X15
    • Everest up the hill run down
    • Wide Merkins IC X15

    Thing 2

    Mosey to PIMP station for Route 66:

    Starting at first running man by PIMP station:

    • Body Bag Builders starting at 1 Body Builder with Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 Benches for a total of 66 reps.

    Complete core exercises, crunchy frogs, flutter kicks, and Peter Parkers all in cadence while we wait for the Six.

    Thing 3

    Mosey to Shelter for red hot chili pepper:

    • Right Leg Step Ups x 16; Incline Merkins x 12; Left Leg Step Ups x 16; Decline Merkins x 12
    • Right Leg Step Ups x 12; Incline Merkins x 8; Left Leg Step Ups x 12; Decline Merkins x 8

    We are done!  Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Ant Hills, Ant Hills Everywhere! Red (Ant) Alert! Hide your kids! Hide your dogs! Hide your ankles?

    So YHC showed up bright eyed and bushy tailed at the Fly in the gloomy, gloom (when is daylight savings time ending again?) wondering if it was going to be a Beatdown of 1.  Lots of PAX out for Fall Break (is that really a thing???). 

    I was pleasantly surprised to see Sweaty Bells stalwart, Douille waiting with bated breath.  Soon Jingle Vader pulled up and the group was complete!  Let’s get this party started…but wait a PSA from our resident pest control engineer, Douille.  Apparently while coaching his 2.0’s soccer game on Saturday at the Fly, Douille noticed an unusual abundance of ant hills dotting our AO.  An invasion of pesky critters taking over our workout location, who do they think they are?  What to do???  Knowing the ruggedness and fleet of footness of the PAX, YHC knew we could overcome any obstacle including these minute munchers.  Onward and upward to:   

    Warm Up on Soccer Fields:

    • Toy Soldiers
    • Windmills
    • Alternating Open Gates
    • Reach arounds IC X 10 each way
    • Self-Love

    Thing 1

    Mosey to Base of Hill for Three Rounds of 10’s:

    • Squat to Upright Row X10 Over the Hill
    • Single Arm Kettlebell Swings 5 each arm (10 total) Over the Hill
    • Back Lunge to Row X10 each Leg  Over the Hill
    • Mountain Climbers X20 (10 each leg) Over the Hill

    Thing 2

    Circle up for:

    • Curl with Alternating Leg lift X20
    • Curl with Right Knee Raised IC X10
    • Curl with Left Knee Raised IC X10
    • Tricep Extension with Alternating Knee lift X20
    • Tricep Extension with Right Knee Raised IC X10
    • Tricep Extension with Left Knee Raised IC X10

    Thing 3

    Mosey to Shelter for:

    • RL Step Ups with KB X10
    • LL Step Ups with KB X10
    • Dips with KB X10

    Thing 4

    Mosey back to Soccer Fields for:

    Kettle Bell Webb IC X7 Rounds

    Stay in circle for some Core work:

    • Skull crushers w/wife pleasers on upstroke
    • Flutter Kicks with Bell
    • Russian Twists with Bell

    We are done!  Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Can I get some more legs…..?

    So, YHC was happy to finish the 9/11 memorial on Friday at Wolfpack Mountain.  100+ Flights of stairs, 30# in rucksack.  For the PAX doing this with backpacks and weights it took us approximately 50 minutes to complete.  It was the least we could do to honor the first responders who made the ultimate sacrifice that day.

    Later at Coffeetaria my legs were already feeling the effects of all the stairs and weights.  YHC joked at his Q at Mothership the following day YCH was going to do an upperbody only beatdown.  The PAX can decide how that turned out.

    On to the beatdown!

    Mosey to Peristyle for Warm Up

    • IW IC X20
    • Alternating Open Gates IC X20
    • Toy soldiers IC X20
    • Self Love IC X15

    Mosey to street in front of Storyland for Indian Run to Fountain

    At Fountain circle up for Red Hot Chili Pepper:

    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Let’s grab some water to stay hydrated.

    Next, mosey around NOMA to first bench at start of Roosevelt Mall for a little Route 66:

    • Body Bag Builders which is a 8-count body builder with a mountain climber thrown in start at 1 rep at 1st bench upping 1 rep at each succeeding bench up to 11 Benches for a total of 66 reps.

    Mosey to Practice Track for Dirty McDeuce:

    • Wide Merks X12 I/C
    • Total Lunges X12 I/C
    • Gas Pumps X12 I/C

    1 lap around Practice Track

    • Right Leg Up X12 I/C
    • Speed Skaters X12 I/C
    • Hundreds X12 I/C

    1 lap around Practice Track

    • Left Leg Up X12 I/C
    • Monkey Humpers X12 I/C
    • Toe Taps X12 I/C

    1 lap around Practice Track

    Running out of time so going to have to cut the Dirty McDeuce short.  Mosey back to flag.

    Count-off, name-o-rama, announcements, and prayer. 

    Thanks for letting me lead!

  • What’s your function…

    7 #HIM showed up at the Fly on an unusually nice, Summer Sunday morning for a Sweaty Bells workout.  YHC has been thinking a lot about functional fitness lately.  How can we bring more functional fitness to the PAX?  Well, the Kettle Bells provide a unique opportunity.  I’m thinking Farmer’s Carry…but first:

    Circle up for Warm-Up

    • Alternating Open Gates (Jingle Vader opened his own gates to Hell on this one!) IC X20
    • Halos Around Head switching right to left till Q yells halt
    • Halos Around Body switching right to left till Q yells halt
    • Imperial Walkers IC X20
    • Self-Love IC X20

    Here it is. First Round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next Mosey to First Cone on soccer field for Four Corners

    • Bear Crawl to Second Cone moving your Kettle Bell in Right Hand
      • At Second Cone, Squat to Right Hand Press X10 IC then Squat to Left Hand Press X10 IC
      • Crab Crawl to Third Cone moving your Kettle Bell in Right Hand
      • At Third Cone, Sumo Squat to upright row X20 IC
      • Bear Crawl to Fourth Cone moving your Kettle Bell in Left Hand
      • At Fourth Cone, Alternate Reverse Lunges with Opposite Shoulder Reaches X10 each leg IC
      • Crab Crawl to First Cone moving your Kettle Bell in Left Hand
      • At First Cone, Alternating Front Lunges with OH Press.  X10 Each leg IC

    Back to Hill for second round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next, circle up at soccer field for:

    • Curl to Press to Tricep Extension IC X20
    • Ballistic Rows X10 (2 is 1)
    • High Planks with Row R then L X10 each side IC
    • Hip Bridge with Press Right then Left X 12 each side IC
    • Russian Twists X20 IC holding Kettle Bell

    Back to Hill for third round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Time’s up and we are at the top of the mole hill.  Let’s circle up here for CoT.  Count-off, Name-o-rama, Announcements, Intentions, and Prayer.

    I think the PAX enjoyed the Farmer’s Carry.  Maybe next time they have to carry something heavy it will be a little easier!

    Thanks for letting me lead!

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • Jane Fonda would be rolling in her…..

    In light of a new, one-day special AO (thanks Family Picnic!) at the Fly on a bright, muggy Saturday morning, YHC decided to bring some newish warm-up exercises to the table.  What would the PAX think?  We shall soon see…

    Mosey to soccer field for Warm-Up:

    Line up in straight line

    • March with following exercises
      • Alternating Open Gates till Q yells halt
      • Alternating Close Gates till Q yells halt
      • Kim Jong Uns till Q yells halt
      • Butt-Kicks till Q yells halt
      • High Knees till Q yells halt

    Just to keep it interesting, YHC challenged the PAX to all start at the same time and to all stop immediately when YHC yelled halt!  Penalty for non-compliance, 5 burpees!  Nice work PAX for making it through almost all exercises, thanks Rudy, with only one penalty of 5 burpees.  Definitely got the PAX focused for the really fun warm-ups.  Circle up for:

    • Hillibillie’s IC X20
    • Self Love IC X20

    Now to what I’m gonna call Double-Barrel Jane Fonda warmups!

    • Side Leg Raises (the original Jane Fonda’s) Right Leg IC X 20
    • Side Leg Raises Left Leg IC X20

    T-claps to Jingle Vader for literally getting his foot past his head on this one.  Does he even have an IT Band?  Watch those eyes PAX.  Some things can’t be unseen.

    Now for the coup de grace, what I’m officially calling Jane Fonda’s 2.0.  Basically, this is a standing side reach with foot going out while arm goes to other side.  You needed to be there for this one:

    • Jane Fonda’s 2.0 IC X20

    Much mumblechatter on this exercise including comments about leg warmers and leotards among other things.  Needless to say, will be including this for future beatdowns if for nothing else than the witty banter that ensues…

    On to the first Thang:

    Conveyor Belt

    PAX line up on one side of coned, soccer field and count off into 4 teams of 4-5 PAX.  Line up in columns by team at one end of soccer field.  At YHC’s command start bear crawling in column to first cone and perform appointed exercise.  Bear crawl forward to next station, guy at front runs to back of column (thus conveyor belt). Continue to final cone at other end of soccer field.

    • Cone 1 – 20 Monkey Humpers
    • Cone 2 – 20 Alternating Shoulder Taps (2 is 1)
    • Cone 3 – 20 Lunges (2 is 1)
    • Cone 4 – 20 Wide Merkins

    Once all teams got to other end of soccer field, YHC decided to add a return trip back to the other side/beginning.  But to keep it interesting, winning team (first to get to other side), gets to pick exercise to perform at the end for their team.  The other “losing” teams have to perform the other exercise.

    Winner’s choice is 75 LBC’s or 25 Burpees.  I’ll let the reader figure out which exercise the winners chose.

    Mosey to shelter on river for Thang #2:

    Route 66

    At first lamp by shelter on river let’s do Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run two lamps.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each second lamp up to 11 merkins and 11 plank jacks by end.  As some of the PAX finished sooner, sweep the six going reverse down the ladder.  Plenty of merkins and plank jacks for the PAX on this one.

    Next mosey to Playground by baseball fields for:

    • Stepover Left Leg IC X10
    • Stepover Right Leg IC X 10

    Many comments on the stepover as it was deceivingly difficult.  Again assorted mumblechatter on this one including something about business development for Walleye?  Hmmmm…..

    • Incline Merkins IC X15
    • Dips IC X15
    • Decline Merkins IC X15

    Triceps/Chest were really burned after this.

    Mosey back to hill for:

    Round of Vogue aka “Strike a pose” static positions:

    • Mission Impossible  
    • Static Squat
    • Iron Cross

    Hold all for 1 minute each.  ISI challenge D3 done!

    Finish with Mary

    • Flutter Kicks IC X20
    • Penguins IC X20

    Count-off, name-o-rama (1 FNG who was named Lost and Found due to losing his key and finding it during the beatdown), announcements, intentions and prayer.

    T’claps to Reluctant Yankee for coordinating coffee and Douille for picking up.  T’claps to PAX who stayed and helped load, unload and setup for the Family Picnic.  It ended up a tremendous event with great turnout.  Many thanks to all who helped and gave of their time, talent, treasure.  This is what F3 is about, Faith, Fellowship and FAMILY!

    As always, thanks for letting me lead!