F3 New Orleans

Author: Kim-chi

  • Draft Day!!!

    I am sure there are some, not many, people who do not like the sport of football. This day is one of the most exciting days in spots, the NFL draft.

    Once the PAX showed up gave the disclaimer and stated that it would be great to run a 40 yard dash, but first some mobility.

    COP 1

    • SSH x30
    • IW x20
    • arm circles x30 FWD/BWD
    • arms stayed out to perform overhead claps and seal claps x20
    • alternating pigeon stretch x10
    • alternating cheerleader kicks x10
    • polka stretch x 10
    • fire hydrant x10
    • leg crossovers x10
    • scorpion x10
    • frog walk-ins x10

    After this time the PAX was ready to kill this 40 yard dash. Here is the results:

    1. Torque – 5.26
    2. Joe Dirt – 4.69 (WOW)
    3. Kimchi – 5.75

    Both Torque and YHC thought “We should have been faster than that but Dirt is fast. Now for an explosive workout to help improve these unofficial times.

    COP 2 consisted of 30-60 sec work with little rest in-between.

    • reverse lung kee up
    • plyo merks
    • box drill (hopping on one foot at each corner of an imaginary box)

    10 sec rest

    • standing long jump
    • frog squat jump
    • lateral lung

    10 sec rest

    • alternating lung jumps
    • tuck jumps (around here YHC felt something go wrong in his back)
    • side plank star (YHC could not finish but encouraged the PAX to finish hard)

    10 sec rest

    • kneeling squat jump
    • surfer burpee
    • pistol jump squat

    COP 3

    • flutter kicks
    • V ups
    • Peter Parkers
    • scissors
    • upper circle crunches (clockwise)
    • upper circle crunches (counter-clockwise)
    • Russian twist

    The PAX did a great job finishing strong. YHC will need to get back to 100% to complete this workout. Thanks for letting me lead and I hope that we can continue and all have sub 5sec 40 times.

    -Kimchi

     

  • Better Late Then Never

    Well better late than never as I always say. – Every man at some point in there life.

    Last week few men gathered in the gloom to better themselves at Troubled Waters. The Pax here love there sleep and show up right at 0530 with no time to spare on the reg. When the last guy rolled in hot gave the disclaimer and we are off.

    COP#1

    SSH x20

    IWx 20

    Pigeon stretch x10sec holds each leg

    Merks x10

    I think we did other stuff but who knows

    The Thang

    COP#2

    This was going to be similar to the workout that was previously led by YHC. Yep no creativity here. The workout consisted of

    Round 1

    Burpees x 20 (count)

    Toe touches

    Inverted rows

    Pistol Squats (alt legs)

    Chin-ups

    Round 2 x15 burpees Round 3 x10 burpees Round 4 x 5 burpees

    After each round the PAX would run the length of the park. After running the last lap around the park decided to do some bonus exercises consisting of 10 merks and 20 Tip Toe squats.

    COP#3

    Core work with 30sec of ab shredding exercises

    Hands back tucks

    Marching planks

    Side plank lifts (R)

    Side plank lifts (L)

    Rest 45sec

    Seated Ab circles (clockwise)

    Seated Ab circles  (counter-clockwise)

    LBCS

    Russian “V” tuck twists

    Ended with COT announcements and intentions.

    Again thanks for letting me led

    Kimchi

  • This workout is no April Fool’s joke.

    Well here it is the second workout at Destrehan. The were a few FNGs and then YHC gave the disclaimer. Here we go!

    The warm-up

    SSH x30

    IW x25

    Mercans x20

    Windmills x30

    The Workout

    5 rounds starting with each exercise @ 25reps and the work our way down by 5 ending in 5reps. Between each round the PAX would run one lap around the park equaling .5 mile each lap (2.5 total).  Plank and wait for six after the run.The exercises consist of

    Lunges x25,x20,x15,x10,x5

    Burpees x25,x20,x15,x10,x5

    Leg raises (ab work, cannot get enough) x25,x20,x15,x10,x5

    There was speculation between the older PAX that some of the younger PAX was sandbagging until the last lap. This is yet to be confirmed.

    Ab Work

    20sec per rep and 10sec rest

    1.crunch

    2. reverse crunch

    3. parker peter

    4.moutain climbers

    5. toe touch

    6. hip raises L

    7. hip raises R

    8. levered plank (plank hold with arms outstretched)

    I enjoy the look on the faces of the PAX of accomplishment of a tough beat down. Good job guys and TClaps to Chipper for finding out that he and his M are having a boy. As always thank you for letting me lead and always embrace the suck.

    Kimchi

  • At 50 you earn respect

    Four brave men woke up early on a Fat Tuesday not to save a spot on a parade route but to better themselves on this day. There was a discussion on who should take the Q since nobody in the PAX signed up for this day. Tool volunteered and then somehow QIC took over, still do not know how that happened. Gave a quick disclaimer and we are off.

    Started with 25 merkins to start and we all ran to Canal St and we stopped after NOMA. QIC wanted to end the final stretch with some sprints from one light post to the next. Someone in the PAX(Tool) mentioned it would take too long so we sprinted to the third light post. We did this about 3x and moseyed back to the flag and ended with 25 merkins and slow dying cockroach x20.

    This was my 50 straight workout and everyone in the F3 that shows up is the reason why I keep making it to the workouts. #ironsharpensiron. God bless!  Kimchi

  • Gone with the Wind

    One of the worst things about posting at Okwata is well the wind is wild at times. The PAX that made an appearance did not need a heated cozy pool or wanted to workout with a local news website reporter asking annoying questions. The six that showed up just wanted (what I hope was) a good beatdown. The PAX wanted to do extra work by completing the 300 merkins in 30 days.

    The Thang

    • SSH x20
    • IW x20
    • Merkins x15
    • Peter Parkers x10
    • Parker Peters x10
    • Good Morning x10
    • Polka stretch x10
    • Standing hip mobility aka Cowbells x10
    • Karaoke facing the lake about 30ft and then bake facing the levee
    • Mario jumps same distance as above
    • the sprints
    • Merkins x10

    My first workout brought “great” memories from my time in the Army. So I pulled out the deck. Ace-10 were face value. J=20 Q=30 K=40  At some point some cards got lost in the crazy wind.

    • Hearts= b/c we love them so much burpees
    • Dimond= SL tricep raises
    • Clubs= supine rear delt pushes
    • Spades= prone Y’s
    • all OYO

    When the King of hearts showed up broke the 40 count down my 10 and between 10 and 20 we did 10 merkins and between 20 and 30 did low slow squats. Rested between 30 and 40.

    Back at the flag for some slow Mary. All exercises were in a slow cadence.

    • Dying cockroach x10
    • Slow LBCs x10
    • Tall side plank x10 on R&L in a normal cadence

    COT for prayer and reminded the “As iron as sharpens iron, man shall sharpen his fellow man.” Proverbs 27:17. We must push each other not just a workouts but in life as well to conquer the evil one .

    Thanks for letting me lead.

    Kimchi

  • “This is my rock. There are many like it, but this one is mine.”

    The usual suspects moseyed in just as the disclaimer was given.

    Warm up: SSHs x 25; Windmills x25; Twist Pivot x25 (with FracSac looking like a wannabe backup dancer); IW x25; Merkins x15; Arm circles x15 FWD/BWD

    The Workout: Inspired from P90x3 workout. Starts with telling the PAX to pick a rock that is 12lbs or less, and in this case less was more. All workouts were performed with so called rock.

    Press Jacks x 20; Atlas Twist x10 from right foot to above left shoulder and x10 from left foot to above right shoulder; March and Reach x15; Wide Squat Reach x25; Arc press w/ Balance x10 balancing on right foot and then on the left while brining the rock from right to left shoulder; Channeled my inner Hawg and used some yoga move in this workout by performing Crescent Chair Press x20 alternating from chair pose to crescent pose; Around the World x20 in a wide squat moving the rock in a circular motion from left to the right and then right t the left. All were done in a three round circuit with 30 sec rest in-between each round.

    After the first round some of the PAX had to go and switch out their rock due to exhaustion from a heavy rock.  Then performed LBC x30 with rock; Flutter Kicks with lifting rock above x20; American Hammer with rock x10. The rockets were returned and finished with announcements/prayer.