We heard the Penguins were flying to the North Pole and decided to lay down on the banks of the Audubon Lagoons.
The PAX were motivated to perform some Nickles and Dimes. 50 Penguins or Core exercise and 10 merkins, shoulder taps, or squats at each 3rd running man. We finished with Penguin Ring of Fire!!
Subprime, Strings, Voila, Couch, Big Willie, Blowout, SOGO, and Almonaster
YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.
Warm up with SSH IC, Grass Grabbers and Windmills.
Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
1st Set
-10 Left Leg Shrimp Squat OYO
-10 Right Leg Shrimp Squat OYO
-10 Sissy Squats OYO
-10 Goblet squats IC with butt to bench.
Run down to the parking circle and then run backwards.
2nd Set
-10 Bulgarian Splits Left Leg IC
-10 Bulgarians Right Leg IC
-20 Jump squats OYO
-15 calf raises, each leg IC
Run to the clubhouse, run backwards through the lot and back to the shelter.
3rd Super Set
-10 RL Lunges IC
-10 LL Lunges IC
-10 RL side lunges
-10 LL side lunges
-10 RL back lunges
-10 LL back lunges
Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.
4th Set
-10 Left Leg Glute bridges IC
-10 Right Leg Glute bridges IC
20 monkey humpers OYO
Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
10 quad hip extensions left and right leg IC.
Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.
5th Set
-10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs
Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.
After the excitement of last weeks Q vs Q the pax showed up expecting another well organized beat down. Much to everyone’s surprise there was no Q. After brief shrugs I was appointed and off we went!
Warm up in front of Loyola:
Grass grabbers, imperial walkers, and SSHs complete.
BLIMPS down the Avenue. A progression of BLIMPS at each cross street to Daneel Park.
Lovely grass in the park made a great location for burpee and jump squat ring of fire. Voluntary Mary followed.
Back down St. Charles with run sprint alternating at cross streets. Cross street with a stop light: 5 burpees.
Bench work at the fountain: advanced wife pleasers (as if!), right and left leg power ups, decline merkins, dips.
COT: gratitude for great weather, prayers for hurricane victims in FL, thanks for each other!
YHC is headed the Grand Canyon for the Rim to Rim hike in October and the M. is way ahead of me in training. So Leg Day on the Mountain.
Disclaimer in the soft rain, followed by a slow mosey up and down St. Charles the Loyola palm circle.
Warm up with SSH IC, Grass Grabbers and Windmills.
Mosey to the base of the mountain, then march backwards up the stairs to 6.
Time for the Dirty Mac (modified +1)
-10 Left Leg Shrimp Squat IC
-10 Right Leg Shrimp Squat IC
-10 Sissy Squats IC
-10 Goblet squats IC
Run down 2 ramps, and march up the stairs backwards to 6.
-10 Bulgarian Splits Left Leg IC
-10 Bulgarians Right Leg IC
-10 Jump squats OYO
-10 calf raises, each leg OYO
Down and up again
-10 RL Lunges IC
-10 LL Lunges IC
-10 RL side lunges
-10 LL side lunges
Down and up again.
Discussion about the “advanced wife pleaser.” Perhaps we have had the notion wrong for years. Perhaps this is about a result and not an action…. The ladies like tight buns PAX, and better form on the glute bridges will lead to that result. Think about it.
-10 Left Leg Glute bridges IC
-10 Right Leg Glute bridges IC
-10 Left Leg Reverse lunges IC
-10 Right Leg Reverse lunges IC
And to keep it interesting – 10 quad hip extensions left and right leg IC.
Down the stairs to the benches. Adding a hop to the top of each IC exercise.
-10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups.
Back to the flag. Count-off, Name-o-rama, Announcements and Intentions.
11’s and BLIMP’s!
PAX:
– Stork
– Strings
– Doc Oc
– Couch
– almonaster
– Bulleseye for “Coffee!”
Warmup:
SSH – 20 IC
Stretch
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:
We went to the Levee to take in the sites at the River.
11’s
– Start at the bottom with one Merkin and at the top with 10 Wife Pleasers. Inverse each way until opposite, making for 55 reps of each.
Mosey to the Statue
Mary
– Flutter Kicks – 20 IC
– Vkadimir Douillies – 20 IC
Mosey to Oak Alley
BLIMP’s – Cumulative down Oak Alley
– 5 Burpees
– 10 Lunges – 2 is 1
– 15 Imperial Walkers
– 20 Merkins
– 25 Plank Jacks
– 30 Squats
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
Thanks for the opportunity to lead
A large grouping of Pax headed out to conquer the uptown rockies! (Yulman, Wolfpack, Little Wolf, TES Stairs, and Loyola Music Stairs) Dodging protesters, and news outlets, Popalock sent the Pax on their quick journey.
As the month of March approaches its end, so does the March of the Penguins CASUP (1000 Penguins per day in the month of March). Special shout out to @Sandbar, and @Sogo for accompanying me on this journey. Also, a big thank you to the Qs this month who added extra penguins to their workout. That does not included @Douille who did 3 total penguins at Misty Mountain last Saturday.
Yours truly rolled into the workout right at 5:30AM, dressed in a Penguin onesie, with Welcome to the Jungle blaring on the bluetooth speaker. My standard music rules applied. The PAX can skip a song with a 10 burpee penalty for the entire group. After the standard disclaimer, we moseyed to the field for a warm up, all in cadence.
SSH x 20
Imperial Walkers x 20
Mountain Climbers, Peter Parkers, Parker Peters x 15 each
Self Love OYO for 1 minute
Arm Circles Reverse/Forward x 10
Hillbillies x 20
The PAX then made it’s way to the statue in front of the zoo, and partnered up for a not so traditional DORA. The only exercise was 600 Penguins 2/1. Partner 1 ran the small loop while Partner 2 banged out penguins. We had 2 skips during the DORA, resulting in 20 burpees. The skipped songs were “Living on a Prayer” by Bon Jovi and “Spoon Full of Sugar” from the Mary Poppins sound track.
The next transition was a run to the bandstand where the PAX circled up on stage for the Name That Tune challenge. The songs on this playlist are all songs that we know and love, but they are sung in a Lounge Singer style by the one and only Richard Cheese. The PAX did 30 Penguins 2-1 while the song played, then the PAX to the left had to guess either the song title OR the original artist. Get it right and we continue with penguins, a wrong answer gets the PAX 20 merkins. Some of the songs played were hits like, “Baby Got Back”, “Gin and Juice,” “Brass Monkey,” and “Been Caught Stealing” just to name a few. The PAX did pretty well as we only had 2 wrong answers resulting in 40 merkins. With 6:15AM approaching we made our way back to the flag for the standard COT.
It is a pleasure to lead these men in a workout, and I appreciate the PAX indulging me in my crazy ideas.
SYITG
Willie
It’s Run Cajun Run season. The men of the Afternoon Delight decided that instead of a pre-designed beatdown, we should focus on miles. So the Q put down his workout sheet and proceeded to call a Mosey.
We ran around the track through Loyola, cut over to Tulane, and made it to Claiborne. There was a stop at Freret for some uphill incline merkins.
Then we circled up Claiborne to Audubon, hence circling the two stadiums, and down back through Tulane to Audubon again. Ran the second half of the track and finished at the flag. 4.3 miles was accomplished!
At the flag the COT was held then Announcements and Prayer.
RCR Venti – Couch and Brown Bag headed at a quick clip to bank miles. Rest of Pax followed at Venti Pace. 2 Trains and a light headwind on the levy didn’t delay pax, who arrived at SB to greet Willy who rucked starting at 0515. At SB PAX celebrated Huck’s 7th Birthday.
Valentine’s Day!
PAX:
– Couch
– Strings
– Whopper
– Almonaster
Mosey a lap around the Clubhouse parking lot.
Warmup:
Mosey to our warmup spot on the track:
Side Straddle Hops – 20
Arm Circles -10 IC
Reverse Arm Circles
Imperial Walkers – 10 IC
The Morpheus – 10
Balance on 1 foot for 10 seconds – Each Foot
Grass Grabbers – 10
Wind Mills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Running Man Part Two!
– We left the warmup spot and stopped at our first running man. With the Deck of F3 cards, we stopped at every third running man for an exercise.
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
