F3 New Orleans

Tag: Barbara Wawa

  • Non-Stop

    Conditions – Humid and Partly Cloudy, 79 degrees, Feels like 82.  Humidity 91%, Wind 3mph from SW

    The Thang – Every Minute On the Minute for the entire workout.  Do the number of exercises on your own and rest for the rest of the minute.  60 sets. 

    Warm-Up

    1. Mosey to the warm-up Cone (80 yards)
    2. SSH x 60
    3. Imperial Walker (2 is 1) x 25
    4. Windmills (2 is 1) x 15
    5. Peter Parker (2 is 1) x 25 – stay in plank when finished
    6. Mountain Climbers (2 is 1) x 25 – stay in plank when finished
    7. Parker Peter (2 is 1) x 25 – recover to your feet
    8. Merkins x 30
    9. Squats x 60
    10. Wide Merkins x 40
    11. Monkey Humpers x 40
    12. Mosey back to the flag (80 yards)

    Levee Work – Quadraphilia = running down and back up always facing south; Crawl Bear = Jog down the levee and crawl bear to the top

    1. Quadraphilia x 3
    2. Quadraphilia x 2 (3 if you can)
    3. Quadraphilia x 2 (3 if you can)
    4. Quadraphilia x 2 (3 if you can)
    5. LBCs x 50
    6. Crawl Bear x 1
    7. Crawl Bear x 1
    8. Crawl Bear x 1
    9. Crawl Bear x 1
    10. LBCs x 50
    11. Mosey to the Cardio Cone (50 yards)

    Death By Burpees – If you get caught switch to merkins and do twice the number

    1. 8 Burpees
    2. 9 Burpees
    3. 10 Burpees
    4. 11 Burpees
    5. 12 Burpees
    6. 13 Burpees
    7. 14 Burpees
    8. 30 Merkins (we all got caught at 14)
    9. Mosey to the Rocks and plank the rest of the minute (40 yards)
    10. Plank

    Rock Work

    1. Pick out a rock and carry it back to the circle
    2. Presses x 25
    3. Curls x 30
    4. Squats x 25
    5. Curls x 30
    6. Squat Presses x 20
    7. Carry your rock back and throw it on the pile
    8. Mosey back to the cardio cone (40 yards)

    Nickels and Dimes

    1. 10 Bonnie Blairs (2 is 1) + 5 squats
    2. 10 Bonnie Blairs (2 is 1) + 5 squats
    3. 10 Bonnie Blairs (2 is 1) + 5 squats
    4. 10 Bonnie Blairs (2 is 1) + 5 squats
    5. 10 Bonnie Blairs (2 is 1) + 5 squats
    6. Mosey to the flag (40 yards)

    Quadraphilia

    1. LBCs x 50
    2. Quadraphilia x 1
    3. Quadraphilia x 2
    4. Quadraphilia x 2
    5. Quadraphilia x 2
    6. LBCs x 50
    7. Mosey to the Wall (40 yards)

    Wall Work

    1. Plank
    2. Feet half way up wall – Shoulder Taps (2 is 1) x 15
    3. Feet all the way up wall – Hip Slappers (2 is 1) x 10
    4. Feet half way up wall – Shoulder Taps (2 is 1) x 15

    The End

    1. Mosey back to the Flag (40 yards)
    2. Dying Cockroach x 30

  • Barefoot Led Bedlam

    Warm-up

    SSH x ??; Plank Jacks x 25; The Frac (Burpee Shock and Awe made famous by Fracsac); Don Quixote x 10; Low Slow Squats x 10; Justifier contemplation x 15;

    The Thang

    Mosey to the Rock Pile For A Stack

    • 5 Rock Burpees
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows

    Lt. Dan – 2 lunges:1 Squat ……20 lunges 10 squats

    Dying Cockroach x 20; Penguins x 20

    Lt. Dan Repeato

    Dying Cockroach x 20; Penguins x 20

    Unstack the stack

    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees

    Recovery walk back to the flag and the top of the levee

    Levee Sprints x 5

    NMM

    • Two Yutes took charge and made up for my tardiness by starting the pax with some SSH and Plank Jacks.  I had decided to smoke a couple of pork shoulders Friday.  Smoking takes very little attention, but I somehow managed to give it less attention than it requires.  When I woke up at 0530 my fire was out, so I worked as long as I could to save the pork before heading to The View.  That’s my story.
    • We did the stack when I Q’d last week and it sucked just as much this week
    • Rumor has it that Papa Smurf showed up to a few workouts barefoot last week.  He was asking me a bunch of questions during the sprints about Earth Grounding.  It was hard to act cool and contain my excitement.  It’s hard going it alone.

    Papa Smurf never seems to get tired.  It’s worthy challenge to try and wear him out.  It may take a round robin Q or CSAUP to do it.