F3 New Orleans

Author: Side Effects

  • Kickoff for Yuengling and Return by Spin Doctor

    Outlined against a blue September sky, 10 F3’ers road again (sorry Grantland Rice).  Determined to not be counted in the millions that sat back and watched men exercise on this fine Saturday, they “got after it” too:

    Mosey to the Great Lawn:

    Goofballs (IC) x 20

    Imperial Walkers (IC) x 20

    Peter Parker (IC) x 20

    High Knees 30 yards, sprint back (all distances approximate)

    Butt Kicks 30 yards, sprint back

    Karaoke 30 yards x 2

    Side Shuffle 15 yards, turn and sprint 15 yards x 2

    Backpedal 15 yards, turn and sprint 15 yards x 2

    Backpedal 10 yards, sprint forward, chop feet, lift and carry partner 5 yards (“The Form Tackle”)

    Bear crawl 20 yards, sprint back

    Bear crawl position, chop feet and roll to Q instructions (1 minute)

    Defensive position, chop feet and twist and up-downs to Q instructions (1 minute)

    Mosey to The Foundry

    Each man to a station:

    Cycle 1:

    1) Body Blasters x7-8 (determined time for all other exercises)

    2) Dips

    3) Step-ups

    4) Low bar rows

    5) Hip slappers (feet on bench)

    6) Inverted toe touches (Hanging Bar Kicks)

    7) Low slow squats

    8) Merkin Bulldogs (Feet on bench, push torso backwards, bend legs so 6 finishes above heels, back to merkin position to repeat)

    9 & 10) Plank

    One cycle, mosey to water fountain, refresh and return to The Foundry

    Cycle 2:

    1) Body Blasters x 5 (Determined time on all exercises)

    2) Dips

    2.5) Step-ups (reintroduced when Spin Doctor was done with his “break”)

    3) LBCs

    4) Low Bar Rows

    5) Fingertip plank

    6) Hip Slappers

    7) Flutter kicks

    8 & 9) Plank

    Mary Time:

    Dr. W’s (IC) x 10

    Russian Twist (IC) x 15

    LBC (IC) x 15

    Superman OYO (1 minute)

    Mosey to Great Lawn

    Drinking fountain stop

    Group 1: 1 Gasser (down-back-down-back across width of Great Lawn)

    Group 2: Plank

    Switcharoo

    Fingertip plank (15 second count)

    Mosey to Flag

    Shout-outs:

    Dr. Collins Family and revival amongst people that knew him, Yeungling moving to Philly (thankful he is no longer a Sad Clown), Side Effects wife with kids

    Proverb: The righteous man runs to the Lord as his strong tower and the rich man to his wealth.

  • Can’t Feel my Legs on Route 66

    A beautifully “cool” morning welcomed four F3 veterans as we embarked on a torcher-fest in City Park.

    Mosey to NOMA front steps

    Warm-up at the top of the steps to greet the dozens of runners gathered for the Varsity Sports Group Run

    Goofballs (IC) x 20

    Seal jacks (IC) x 20

    Chinnocks (IC) x 10 and reverse (IC) x 10

    Yes we got a chuckle out of how ridiculous we must have looked and we caught some eyes.  Maybe not the best way to EH.  However, the chuckling ended quickly:

    Using the 11 light poles down right side of the drive in front of NOMA:

    1) Route 66 with low slow squats at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Superman to Boat x3

    LBC x 20

    2) Route 66 with lunges at each pole

    Fast Mosey back to steps

    Plank and wait for 6

    Plank and alternate opposite arm and leg raises (IC) x 10

    Dr. W (IC) x 10

    3) Route 66 with ¾ squat jumps

    Fast Mosey back to steps

    Plank and wait for 6

    LBFC’s (IC) x 20 (modified to straight legs, heels on ground if necessary)

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (IC) x 10

    Hip Slappers w/ feet on bench (IC) x 5

    Side lunges (IC) x 10

    Wilson’s Wife w/ feet on bench (OYO) x 8

    Hip Slappers w/ feet on bench (OYO) x 5

    10 count

    Hip Slappers w/ feet on bench (OYO) x 5

    Mosey to the Refinery (AKA Blue collar bars, the ones by Roosevelt Mall)

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    15 count

    Pull-ups palms facing you (modified as necessary) (OYO) x 10

    Straight leg bar kicks (OYO) x 10

    Finger-tip bar hangs for maximum time (OYO) – then repeato

    Mosey to the Great Lawn

    Al Gore to wait for 6

    Fingertip merkins (IC) x 10

    Shout-outs:

    Roth Family in Houston

    Keith Collins Family

    Side Effects and Bagasse M’s

  • Mano y Mano y Cindy

    Six PAX started off with false hopes of cloudy skies with one little piggy running wee-wee-wee to catch up!  “Poisoned” Orleans Parish water complicated our attempts to avoid heat stroke.

    The Thang:

    Mosey to Great Lawn

    Side Straddle Hops x 25

    Bird Dogs 15 sec each leg, rinse and repeat at 10 sec each leg

    Lunge twists for 15 yards

     

    Mosey to the Foundry

    Cindy Competition between partners:

    Round 1:

    Partner #1: Repeated cycles of Cindy (5 pull-ups, 10 merkins, and 15 squats) during partner run (average 3-4 cycles)

    Partner #2: Run along Festival Grounds Trail to shelter and back (approximately ½ mile)

    Partner #1 and #2 Switch – #1 Run, #2 Cycles of Cindy

    Plank for 6

    LBCs x 25

    Straight Legs Up Crunches x 25

    10 Second Count Rest

    Round 2:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    Flutter Kicks x 25

    Dr. W’s x 10

    Parachutes x 20

    10 Second Count

    Round 3:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    LBFC’s x 10

    Dancing Chilcutts x 10

    20 Second Count

     

    Mosey to Roosevelt Mall for ¼ mile pick-up run

    Mosey to Great Lawn

    Al Gore for 6

     

    Finish to the Flag at own pace

     

    Shout-Outs:

    Dr. Collins

    2 month old with heart condition at Children’s

  • To Burpee or Not to Burpee

    Mosey to Great Lawn

    Side straddle hops x 20

    Imperial walkers x 30

    Plankjacks x 20

    Peter Parkers x 20

    Mosey to Museum side steps

    Divided into two groups

    Group 1: Single leg hops up steps x2 (once each leg), 10 Burpees at top of stairs (after 2nd set) Group 2: Squat jumps

    Flapjack groups

    Mosey to Foundry

    5:00 Competition with partner to see who can do most Pull-ups, LBC’s, and Dips – Loser does 5 Burpees for each category lost

    Run on trail path to Band Stand and back to Foundry

    Plank for the 6

    7:00 Competition with partner 1 set of pull-ups + low bar rows, Merkins, LBC’s, and Burpees – Loser does 5 burpees for each category lost

    Lap around trail path to soccer field

    Plank for the 6

    Dr. W’s x 10

    LBFC’s x 5 (Q failure)

    Straight Leg Hip Lifts x 10

    Reverse Crunches x 10

    Mosey back to great lawn

    Al Gores for the 6

    Finish to flag at your own pace

    Shout out: Amnesty’s Dad with prostate cancer, Dr. Keith Collins with cancer, and traveling mercies for everyone on the road