F3 New Orleans

Author: Money Cat

  • We Played With Jugs (#NotWhatYouThink)

    The Scene:  The Knoll

    Conditions: Early. Cool. Breezy. Gloomy like we were on the set of the movie The Fog.

    We took a photo early so we wouldn’t forget.
    Oh, look…a cast member from the movie The Fog joined us for the workout.
    Sadly, it couldn’t keep up with us and faded into the wind……….

    Welcome

    Disclaimer 

    Warm-a-Rama:

    20 rep warmups at the shovel flag

    • Arm Circles Forward
    • Arm Circles Reverse
    • Squats
    • Several types of stretching so we wouldn’t blow our quads. I told the guys to just watch me and count in cadence.
    • Mosey……

    1st Circle 

    I cannot recall what we did here but I hope to remember so I can type it out here but if I don’t then you have this fun sentence to read. Mosey to the sundial.

    Sundial

    • Squats
    • Upcline Merkins
    • Mosey to the 2nd circle.

    3rd Circle

    • Side Straddle Hops – 20
    • Side Straddle Punch – 20 *I made this one up. The foot motion is the same but the punch is out and in. Basically, we all looked pretty goofy doing this darn thing. It’s harder than you might think because it’s an imbalance in the mind.

    Return to Shovel Flag

    • Arm Circles Forward Forward 
    • Arm Circles Reverse Forward
    • Squat stance 20 count rep
    • Several types of stretching so we wouldn’t blow our quads. I told the guys to just watch me.

    The Thang: 

    Grab milk jugs of H2O. Start walking. I did inform the guys for those that wanted to modify they could go ahead and mosey to each circle area but once they arrived the water jugs had to be lifted outstretched and hold the position till the six arrived. Of course the younger guys mosey’d and the season’d gentlemen walked.

    • Hammer Curls to 1st Circle

    First Circle:

    Squat with jugs held to chest #NotWhatYouThink- On your own

    Hammer Curls to the Sundial

    Sundial:

    • Butterfly’s on the wall – 30 count
    • Flutter kicks on the wall – 30 count
    • Water jug snatch – in squat position, pick up jug, raise above head, lower down and repeat with other arm – 30 count
    • Crunches on the wall – partner steps on feet while the other is crunching on the wall – 30 count

    3rd Circle:

    Hammer Curls to the 3rd circle. The season’d gentlemen decided to have fun with the younger guys and we slowed down our walking pace as we neared the 3rd circle.

    More squats in 30 count and then held in squat position for a 30 count. I told the men I love the sound of groaning in the morning.

    We all mosey’d to the shovel flag so we could release our hands from our jugs. #NotWhatYouThink

    Mary:

    Jane Fonda – 30 – No jugs were handled during this excercise.

    American Hammers – 30

    Bicycles – 10

    Count-o-Rama

    Name-o-Rama

    COT / BOM: 

    Prayer request for needs and concerns.

  • 15 Reps For The 15th

    15 Reps For The 15th

    The Scene: The Knoll
    Conditions: Sunny. Not too humid. Crowded with college cross country participant’s
    Welcome: Hi y’all!
    Disclaimer: Don’t hurt yourself guys.

    The 4 brave  50 yr old F3 men and one twenty-something whippersnapper planted the F3 shovel flag inside the grass area of the walking path. Youthful college eyes were on the “elder” motley crew wondering who we were. The men of F3 in no sense felt intimidated by the amount of athletic youth present at the park for a college cross country event. It was obvious the college kids were jealous of our varicious pump-ah-tude in our pectorals. It’s not our fault we made the gurley men jealious. Money Cat was the Q for this beautiful Saturday morning. It was announced since the date was the 15th that all reps would be in the count of 15.

    Warm-a-rama:

    15 – arm circles forward.
    15 – arms circles backward.
    15 – overhead claps.
    15 – hamstring stretches.
    15 – windmills.

    The men of F3 mosey’d on the walk path and stopped at the area of the workout bars for pull up reps. Since other men were working out in this area the F3 men took separate turns with pull ups and ab exercises. Reps of 15 were still the count for the day.

    Money Cat kept an eye on the time wanting to keep each stage of the workout at 15 minutes.
    Finishing up at the bars the men of F3 moved down to the hilly landscape towards Highland Road for working out the quads. At this time Mistletoe joined us after finding us amongst the crowded park. We obviously stood out with all the yooooth’s in the park. We walked backwards down the hill and walked up it backwards several times. More leg exercises were to come and we moved across the street to climb the bleachers at the softball field. This exercise was only done once since the morning dew on the metal bleachers could have caused more damage than we would have liked. Staying at the field we performed pushup reps of 15 by using the parking lot bars or the ground. Afterwards, we lunged down to an area of the parking lot and did more pushup reps. We walked across Highland Road and climbed the hill backwards toward the flag.

    Money Cat keeps a coupon in his vehicle for spontaneous moments when a work out might breakout. We lined up with our six on the ground and passed it around keeping our feet off the ground.

    We completed our Mary’s in this area since we were in the shade.

    15 – left leg raises.
    15 – right leg raises.
    15 – both leg raises.
    15 – right side Jane Fonda’s.
    15 – left side Jane Fonda’s.
    We got up and walked backwards to the flag for Count-o-Rama and Name-o-Rama.

    Ended in prayer for our F3 brothers in North & South Carolina enduring Hurricane Florence.