F3 New Orleans

Tag: Coastrat

  • Afternoon Delight! 8-18-2021 – from Almonaster

    Beating the Train!

    PAX:

    – Coastrat
    – Wipeout
    – Subprime
    – Tubesteak
    – Yardsale
    – Almonaster

    Mosey to the field with the Soccer goal.
    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s
    Squats – Starting with 10
    Merkins – Starting with 1

    Mosey to the Fly, Light Pole.

    50 – Wife Pleasers, Echo Count
    75 – LBC’s, Echo Count
    100 – Shoulder Taps 1 is 1, OYO

    Mosey to Volleyball Courts and back.

    50 – Wife Pleasers, Echo Count
    75 – LBC’s, Echo Count
    100 – Shoulder Taps 1 is 1, OYO – these were replaced with Beating the Train!

    Mosey to Moana’s Island.

    Mary
    Leg Lifts – 20 IC
    Freddie Mercury’s – 20 IC
    Russian Twists (Douilles) – 20 IC
    Burpees – 10 OYO

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    Thanks for the opportunity to Lead!

  • Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster

    F3 and FiA Mixed Beatdown!

    PAX:

    –

    Start at Flag.

    Mosey to the field across Magazine St. (Moana’s Island).

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Partner up with a person from the opposite group (F3 and FiA).

    Dora to the marker and back.

    100 – Shoulder taps (1is1)
    200 – LBC’s
    200 – Squats

    Burpees – 10 OYO

    Switch to FiA for the remainder of Beatdown.

    Tabata / HIIT style:

    2 rounds of each working 45 seconds with 15 seconds rest:

    1) Plank jack w/ crunch.
    2) Prisoner get up w/ jump.
    3) Sit up to Get up.
    4) Suicide Push Ups (Catalina Wine Mixers).
    5) Froggers.
    Mary

    Flutter Kicks – 10 IC
    Freddie Mercury’s – 10 IC
    Russian Twists (Douilles) – 10 IC

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    “Coffee”

    Thanks for the opportunity to Lead!

  • Afternoon Delight! 5-26-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – Coastrat
    – Gator Roll
    – Douille
    – Wipeout
    – FCOJ
    – Almonaster

    Mosey to the field with the Soccer goal.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s
    Merkins – Starting with 10
    Squats – Starting with 1

    Mosey to the Fly, Light Pole.

    Dora around the pine tree.
    100 – Wife Pleasers
    200 – LBC’s
    300 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Leg Lifts – 40 OYO
    Freddie Mercury’s – 40 OYO
    Russian Twists (Douilles) – 40 OYO
    Burpees – 10 OYO

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    Thanks for the opportunity to Lead!

  • The Afternoon Delight – 5-19-2021 – from Almonaster

    Beatdowns in the rain are the best!

    PAX:

    – Douille
    – Wipeout
    – Coastrat
    – Blowout
    – FCOJ
    – Almonaster

    Mosey to Zoo Overhang.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Benches in front of the Zoo.

    Incline Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Dips – 10 IC
    Left Leg Step-ups – 10 IC
    Rinse and Repeat

    Mosey to Zoo Statue.

    Dora from Statue around stop sign and back.
    Decline Curb Merkins – 100
    Squats – 200
    Russian Twists (Douilles) – 300, 1 is 1

    Mosey WW1 Monument.

    Mary.
    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Scissor kicks – 20, 1 is 1 OYO
    Dying Cockroach – 20 IC
    Box Cutters – 20 IC
    Gator Roll – 10 OYO
    Burpees – 10 OYO

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    Thanks for the opportunity to Lead!