F3 New Orleans

Author: Thighs

  • Jacked Up For Success

    On 10 Jan, the wind was up and the temperature was down. But that didn’t stop FroZone, T-Square, Short Bus, and Thighs from reaching our goals.

    After a short warm up and stretch, we embarked on 3 areas of progress.

    Jacked Up For Success

    • Side Straddle Hops – 40
    • Seal Jacks – 35
    • Plank Jacks – 30
    • Crossover Squat Jacks – 25
    • Smurf Jacks – 20

    Escalator To Our Goals

    We did the following TWICE around Mel Ott Park.

    • 10 – Derkins
    • 15 – Burpees
    • 20 – Merkins
    • 25 – Bobby Hurleys
    • 30 – Box Toe Touches

    Abs Ring of Fire

    A PAX did an exercise while the rest were holding our feet 6 inches from the ground. When they finished, the next PAX in the circle performed the exercise. We kept rotating around the circle until each did all of the below.

    • Flutter kicks – 10
    • LBCs – 10
    • American Warhammers – 10
    • Hello Dollies – 10
    • Super Crunches – 10

    After a quick final stretch, we moseyed back to the flag and formed our circle of trust.

    It was a good burn, but the cool air kept us looking forward!

  • Christmas came to the Westbank

    Christmas came to the Westbank

    On 20 Dec, Christmas came to the Westbank, F3 style!

    After a quick warm-up, we celebrated a Christmas tree, then we did some Reindeer Hops, and ended by opening gifts!

    Christmas Tree (Pyramid)

    Christmas Tree

    We partnered up and then did the following exercises. One partner did the exercise while the other did a half lap. Then we switched.

    • 50 – Burpees
    • 100 – Overhead Claps
    • 150 – Merkins
    • 200 – Squats
    • 150 – Merkins
    • 100 – Overhead Claps
    • 50 – Burpees

    Reindeer Hops (Caterpillar)

    Reindeer Hops

    PAX got down in low-plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. We continued for 25 yards.

    Opening Christmas Gifts

    F3 Workout Deck

    I purchased a F3 Workout Deck in August, but never used it. Today was the day we opened it. We played a quick round of Texas Hold ’em Poker. Winner’s two cards determined the amount and type of exercise.

    • 10 – 4 count Flutter Kicks

    We ended the morning workout with name-arama, intentions, and prayers for a safe and memorable Christmas.

    Merry Christmas from everyone on the Westbank!

  • Shuttle runs in the park

    Shuttle runs in the park


    After breaking the seal of their warm car, 4 brave men set out to conquer today’s set of exercises.  The weather man said it was 36 degrees, but that didn’t stop FroZone, T-Square, ShortBus, and Thighs from adding a few layers of clothing and getting after it.

    Cold Weather WarmUp

    To warm up, we did a quick lap around the track and then 20 jumpin jacks and 20 mountain climbers.

    Dynamic WarmUp

    The blood started pumping, so we did some dynamic warm ups from one telephone pole to the next and back.

    Karaokes

    Butt Kickers

    Zombie Walking

    Backwards Run

    High Knees

    Karaokes

    First Exercise

    Then we started the workout.  We split into teams of 2.  As one did the exercise, the other partner did shoulder taps until the partner returned from their shuttle run.

    We did Shuttle Runs from telephone pole to telephone pole.

    Lunges to the first pole.

    5 – Bobby Hurleys

    Sprint to the next pole.

    10 – Diamond Merkins

    Sprint back to the first pole.

    5 – Bobby Hurleys

    Lunges back to the beginning.

    We accomplished 8 runs, or 4 rounds per man.

    Then we did a 20 count rest.

    Second Exercise

    We did shuttle runs to the same telephone poles but in the format of BLIMPS.

    B-urpees – 5

    L-unges – 10 per leg

    I-mperial Walkers – 15 per leg

    M-erkins – 20

    P-lank Jumps – 25

    S-quats – 30

    Sprint from the far telephone pole back to the start.

    We did 3 rounds with a 20 second count down in between.

    Final Exercise

    45 elbow plank

    We circled up, counted off, name-a-rama, and a prayer for the week.

    By the end, the cold weather didn’t have an affect on our motivation or spirits.  The 4 brave men that took a deep sigh when they had to open their warm car doors, had found that after a few minutes of F3 exercising they can accomplish even the coldest day in NOLA!

    Great job, guys!  Can’t wait for our next time at the Master Melvin.

  • Westbank Circuit Course

    Westbank Circuit Course

    As the clock struck 5 AM, 4 PAX gathered at the flag with one FNG.  This was my first Q, so I was nervous.  I wasn’t nervous for the specific leading part, but nervous about ensuring the right balance of intensity to the workout.  If we were getting up at around 4:30am for a 5am start time, I wanted to make sure that it was worth losing some sleep.  I didn’t want it to be so easy that it felt like a waste, nor so intense that it crushed our fledgling Westbank group.

    So, I decided on a circuit course around Mel Ott Park.  And wouldn’t you know, after we welcomed everyone and mosey-ed on out to our warm-up exercise, everyone proclaimed as they shuffled that they hated running and that if this workout contained running it would ruin their experience.  Great!  What I feared would happen was about to happen.  I planned a circuit course that required running.  Well, being a new Q, I didn’t have anything else prepared, so I warned them that running would be involved and to stay motivated.  Here goes:

    WarmUp 

    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7
    Hillbillies – 7
    Sun gods – 10 each direction
    Side Straddle Hop – 10
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10

    Workout

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Step Ups/Box Jumps – each leg
    Station 2: Tricep Dips
    Station 3: Burpee
    Station 4: Flutter Kicks – cadence count
    Station 5: Bobby Hurley

    Each PAX did between 6 – 8 laps.

    MoM

    Cadence Count
    20 – Flutterkicks
    15 – Hello Dollies
    10 – Leg Lifts
    1 min plank

    Count-off, Name-arama, and Welcome of our new FNG – T-Squared – He is an architect from Gretna.

    At the end, we all had a good time.  Everyone was in good spirits.  The workout was challenging, but wasn’t a total disaster as I feared.  I learned a lot and am ready to participate and grow the F3 Westbank krewe.