It’s all about the Tempo…
New Orleans
It’s all about the Tempo…
New Orleans

It’s all about the Tempo…

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Date:10/17/18
QIC:Gabrielle
PAX:Col. Mustard, Roots, Dory (F3 Cherokee), Bullwinkle (F3Alpha), Seaman, Mulligan, Gabrielle (QIC), Sandbar, 86, Bartman, Tinkles, Saban, Rev-It, Slick (FNG), Nip/Tuck, Willie, Chiquita, Angie’s List, YSR, Quarterpipe, Chowdah

So just like LSU did to Georgia this past weekend…

LSU went up-tempo on offense to beat Georgia, and it opened everything up

Updated Oct 16; Posted Oct 16
LSU Tigers running back Clyde Edwards-Helaire (22) runs the ball during first half action against the Georgia Bulldogs in Baton Rouge on Saturday, October 13, 2018. (Photo by Brett Duke, NOLA.com | The Times-Picayune) NOLA.com | The Times-Picayune

YHC decided to bring the Tempo to the Birdcage beatdown.  The goal was to be constantly moving (tempo) throughout the whole beatdown to keep those heart rates up and mumblechatter down.  YHC also wanted to minimize the plank and wait times for the PAX.  So, after a short disclaimer, oh I forgot to say this is F3 (thanks Bartman for the reminder), we were off.

Mosey around Golf Club to open field on right for Warm-up

  • Abe Vigoda IC X10
  • Leg Swings IC X10 R then L (Quite a challenge staying balanced on this one)
  • Imperial Walkers IC X20
  • Hillbillies IC X20

Quick Mosey to Shelter for

Red Hot Chili Pepper

  • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
  • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
  • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
  • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

No rest between exercises, just constant movement all the way till done.  YHC was catching his breath by the end of this one.

Quick Mosey to open area outside of Shelter for “The SUCK”

  • SSH X6
  • Jump Squats X6
  • Merkins X6

Complete as many rounds in 3 minutes calling out each round when completed.

Back to the shelter for:

People’s Chair Jack Webb starting with 1 merkin to 2 Air Presses in People’s Chair doubling all the way up to 10 merkins and 20 Air Presses.  These were done IC so everybody would stay together and no slouching.

Quick mosey to Lagoon/Bandstand for 11’s (sorry Yoga Ladies for stealing your spot!)

  • 10 8-Count Body Builders
  • Up and Over Band Stand
  • 1 Squat Jack

Continue decreasing by 1 on the 8-Count Body Builders and adding 1 Squat Jack until PAX gets to 1 8-count Body Builder to 10 Squat Jacks.  Time was running short so YHC called it and we moseyed back to the Flag for quick Nolan Ryans 10 on each side OYO to finish out.

Nice job PAX!  YHC hopes the PAX enjoyed the “Tempo”.

Count-off, Name-o-rama (one FNG who we named Slick as he works/worked for Exxon and in the oil & gas industry, welcome)

Announcements – Sandbar is Q’ing a F3 workout on Sunday morning, October 28th at Audubon Park by the new Drew Brees Playground on Walnut and St. Charles for PAX and 2.0’s.  All 2.0’s are welcome.

Intentions/Prayer – Please remember all in the Florida Panhandle who are just beginning their journey to recovery and healing.

Thanks to our F3 brothers from F3Alpha and F3Cherokee for posting with us this morning.  Hope to see you back in F3NOLA sometime!

Thank you for the opportunity to lead!  SYITG