F3 New Orleans

Author: thumbwar

  • Mountain Music

    Conditions: 47 degrees, dry and WINDY

    First Sub 50 degrees post for this Q who came prepared. 

    Mosey to open green space for warmup 

    • SSH x 20 IC
    • Arm circles x 15 (front and back)
    • Windmill x 15
    • Hillbillies x 15
    • Grass grabbers x 15

    Jog to fountain mountain for a version of Burp Back Mountain with a variation of 2 rounds to the sounds of mountain themed music:

    Round 1 – with a partner, one back peddled up and ran forward down 5 times (decline by 1 on each switch) while other does burpees (50 total). By Exicon definition, it called for 100. Ouch.

    Round 2 – with a partner, bear crawl up and run down 2 times, while other does squats (150 total)

    Bench Work (near by):

    Right leg step ups x 15

    Left leg step ups x 15

    Dips x 20

    Box jumps X 15

    Decline merks x 13

    Mary (on Amphitheater stage):

    Dolly

    Flutter kicks

    LBC’s

    Freddie mercuries

    Dying cockroaches

    Penguin 

    Side Planks

    Jog / return to flag for Stretching & COT. 

    FNG EH’d by Kuch was named Da Pope by Da Parish. Da Pope was a QB at Slidell High so he will forever pay tribute to his rival. 

    Thanks for letting me lead for my second time and thanks for showing up!

  • Monday Legs Day with No Rain and a Sketchy Drive by

    After 94 days as a part of this rock solid organization, I took the plunge into Q-ship. Here’s my maiden Voyage:

    Warmup:

    Parking Lot Tracers (w/ back peddling and side shuffling)  – Dug into Exicon for this. The Chamber just might have the smoothest, well marked and lit parking lot in all of NOLA.

    Circle Up for:

    SSH (15 ct.) /  Forward Arm Circles (15 ct.) / Reverse Arm Circles (15 Ct.) / Grass grabbers (15 Ct.) / Low Slow Squat (15 Ct.)

    Dirty MacDeuce:

    4 Rounds – 3 Exercises (Chest, Legs, Abs Focus) x 12 reps with Lap around Chamber parking lot.

    • Round 1 – Merkins / Squats / Big Boy Sit Ups
    • Round 2 – Incline Merkins on the Curb / Calf Raises / Flutter Kicks
    • Round 3 – Wide Grip Merkins / Summo Squat / Freddie Mercuries
    • Round 4 – Carolina Dry Docks / Bonnie Blairs / Reverse Crunches

    Moseyed to the Soccer Field…

    Leg Wrecker Round 1

    Split into 2 groups/partner up. One Pax does Lt. Dan’s across the width of field will the other holds Al Gore’s

    Moseyed to Bleachers…

    • Right Legged Step Ups (20 Ct.)
    • Dips (20 Ct.)
    • Left Legged Step Ups (20 ct.)
    • Incline Pushups (20 ct..)

    Leg Wrecker Round 2 – The Same

    Wrapped up the workout with some Mary (LBC’s x 20, American Hammer x 20, and Penguins x 20) and some stretches.

     Concluded with COT and Prayer.

    Many thanks for the support and feedback from the group through the workout. Thanks for the opportunity to plan and lead as Q and already looking forward to my next one. I encourage those who haven’t taken the plunge to just do it!

  • End of IronPax Mondays… Start of Fall

    My quasi virgin Q came in the form of a Week 4 IronPax Challenge Beatdown called “Sugar’s Pick Your Poison” at UNO’s Chamber of Horrors. Tclaps to Kuch and Belloq for getting our AO ready.

    At approximately 5:20 AM, YHC kicked things off to the sounds of Earth, Wind & Fire “September”. My highlight of the workout was Kuch’s beatdown of 2 Coupons that weren’t regulation. The Pax of 7 completed this leg intense 3 rounds workout in an average time of 52 mins. and 45 secs.

    We wrapped things up with CoT and a Prayer of Generosity.

    Enjoyed the opportunity to lead my first Q and participate in my first IPC.

    Looking forward to my first traditional Q!