F3 New Orleans

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  • Bongo 9th Manniversary – from Bongo

    What a good morning to celebrate 9 years with this great organization and establishment or F3. A number of PAX joined the celebration to the comforts of 60 degree weather with no rain but a bit overcast to hide the rewarding sunset of the morning. It was also great to mention we had a Mr MC going us from Tallahasse to experience a full lakefront beat down.

    In any event, again this work out surrounded around by 9 years and longevity with F3 and of course the number 9, or multiples of Here we go:

    Warm Up

    SSH X 18
    Grass Grabbers X 9
    Arm circles X 9
    Abe Vigota X 9
    Mountain Climbers X 18

    Taking a piece from Rudy Mothership workout, at base of Canal Blvd we will do the following:

    (9) Burpees and then a running exercise up the levee. Repeat for a total of 9 times:

    Running variations — forward run, backwards run, Carioci both sides , lunge walk, bear crawl half way, backwards run, high knees, forward run. We did all 9.

    To the lakefront where a simulated box jump was performed but I skipped and used it for an intro to my box jump story splitting my chin at Museam of Art and…… finishing the work out as a Q. Always remember…

    Then for for bench exercises:

    Dips X 18
    Steps ups X 9
    Incline merkins X 9
    Hello Dolly X 18
    Flutter Kicks X 18

    COT for all and a thanks for a great 9 years and hope for another 9, 18, 27 for the future!!

    See you on the radio.

    Bongo

  • Mr Rodgers giveth, Kenna taketh away – from Kenna Brah

    On the eve of impending gloom, some hardy men gathered in anticipation of acceleration.
    Since no one formally took the Q, and with a weak offer by Mr. Rodgers, KB, took the helm and steered the crew to the Pile.

    In the spirit of Sua Spontaneity, YHC dished out the delegated authority to the man on my left and repeated that for a series of warmups that involved everyone as the Q of the moment”. (QOM) I’d appreciate your using this monicker going forward and ensconce it in the Lexicon.

    Thang – Owing to the lack of preparation, I pulled out a KB favorite – 10 things 10 times
    The PAX selected Rocks and formed a circle. After each exercise of 10 reps, we perform 3 burpees , move counterclockwise and pick up the next rock, repeating till every PAX leads in 10 reps.
    Starting with Rudy
    Curls
    Hell raisers (Guess who?)
    Rows
    Squats
    Chest Press
    Run with Rock to the light pole and back ( Mayhem )
    Thrusters
    Burpees were replaced with ad hoc items chosen by the PAX or myself,
    finishing with holding rocks overhead and reciting the OUR FATHER (Protestant Version i hear) in unison.
    We got three rounds in and returned the rocks did an AB series of lead by each member till time ran out, and moseyed back for COT