F3 New Orleans

Author: quarterpipe

  • I’m sorry @Reluctant Yankee, I suck at this.

    Once again, I am posting a couple of weeks late.

    Started off with a circle in the clubhouse parking lot.

    • SSH X 20
    • Forward Arm Circles X 20
    • Mountain Climbers X 20
    • A little plank yoga stretching

    We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.

    Split into 4 groups and rotated through the following:

    • Pull-ups X 20 as the count
    • Carolina Dry Docks
    • Jump Lunges
    • Squats

    Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:

    • Freddy Mercury X 20
    • Penguins X 20
    • LBC X 20
    • American Hammer X 20

    One more set of jog sprint intervals to the fountain. Stopped there for some benches.

    • Dips X 15
    • Box jumps on the bench X 15
    • Dips X 15
    • Diamond Derkins X 15
    • Dips X 15

    Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.

    Moseyed to the flag for name-o-rama and SBOM.

  • No, Da Parish is not your Q today.

    Being inspired by Yankee’s gentle reminder to post our backblasts, I went looking through my phone notes hoping I had written everything down. Luckily I never delete anything and found my notes at the bottom of a grocery list.

    We started with the circle. I forgot to write these numbers down so the circle reps might be a little off.

    • Secure Shells(A little IT humor) x 30
    • Windmill x 30
    • Peter Parkers x 30
    • Mountain Climbers x 30
    • Imperial Walkers x 30

    Then we did an Indian run to the top of the mountain.

    At the top of the mountain we partnered up and took turns running all the way down the stairs and then back up and doing the following:

    • Burpees x 50
    • Jump Lunges x 100
    • Real Freddy Merucrys x 200

    Next we moved to the benches for some rapid fire dips and incline m’rcans. We started with 12 of each back to back with no break and the intent was to work our way down to 1 reducing by 1 each time. Turns out this is ridiculously hard so once we got to 8 we reduced by 2 each time.

    Once done we stayed at the bench for some step-ups and then moseyed back to the flag for a little bit of mary.

    After the mary we did name-o-rama and and honored Ron Jeremy by naming the FNG Hedgehog.

  • Fore!

    As my fancy fitness tracking watch, I mean 15 year old Casio G-Shock, ticked near 5:30 the anticipation became palatable. The First Annual Officially Unofficial F3Nola Blimp Golf Tournament (sponsored by John Daly’s Grip It & Sip It) was almost underway.

    First we moseyed a bit to that Greek pavilion looking thing for some warm-up:

    Side Straddle Hops X 34
    Arm Circles X 15
    Reverse Arm Circles X 15
    Peter Parkers X 15
    Mountain Climbers X 15
    Parker Peters X 15

    Next we moseyed to the links for the main event. They say Blimp Golf predates its Scottish counterpart, but it fell out of popularity due to it being completely pointless. The rules are stupid and convoluted, you start at the first hole and do one set of BLIMPS with the par of the hole as the reps. Then you do 34 Merkins (because it’s my birthday and I like them). The first person to finish wins that hole and then you mosey to the next hole and repeat with hole number as the sets and the par as the reps.

    The first hole started out a little rough, mostly due to my poor explanation. After that we started cruising. Unfortunately I forgot to keep track of who won each hole, so I can’t give out the grand prize. I promise to do better next year. Our sponsor was kind enough to provide a delicious Grip It & Sip It Hard Tea for each hole winner though. Let me know in the comments if you won a hole and I will make sure you get one.

    After 5 holes we decided that the we were golfed out for the day and we moseyed to the benches:

    Dips X 15
    Right Leg Step-ups X 15
    Dips X 15
    Left Leg Step-ups X 15
    Derkins X 20

    According the Casio we had way more time left than I thought. The PAX recommended that we do some AB workouts. We headed back to the pavilion for some Ring of Fire:

    Nolan Ryans
    Real Freddy Mercurys
    Lots of other AB stuff

    Back to the flag for Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Big thanks to everyone for coming to my VQ and helping me out with my mistiming.