F3 New Orleans

Tag: Crikey

  • Post-IPC Gratitude (Mothership 2020-09-26)

    Took things a little easier at the Mothership with the conclusion of this week’s IPC weighing on everyone (at least on the Q). 5 PAX in attendance: Jingle Vader, Two Yutes, Crikey, Snooze, and Catfish (Q).

    Warmed up at the Great Lawn with Abe Vigodas, Grass Grabbers, and SSH. Down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for 8-counts.

    Moved to Southeast corner of the lawn for BLIMPS. Exercised were done at six stations along the periphery of the Great Lawn, adding to reps each round (10 burpees, 20 lunges (2 is 1), 30 Imperial Walkers (2 is 1), etc.). After last station, moved to sixes for Big Boys, Flutter Kicks, Leg Lifts, and LBCs. Rinse and repeat on the BLIMPS, this time in reverse (60 squats, 50 plank jacks (1 is 1), 40 merkins, etc.) back to the starting location.

    Crossed street to the benches for dips, bulgarians, irkins, bulgarians (other leg), and derkins. Moved under peristyle for a column conveyor, where PAX line up along columns in balls to the wall position, last PAC bear crawls to front and goes balls to the wall on the next column (like an indian run). Did 2 rounds of this, then circled up again for Failure to Launch, then finished under peristyle with bonnie blairs. Back to benches for step ups on each leg.

    Moved to great lawn for some light stretching, yoga, and tai chi / chi gong. Great way to round out a solid Iron Pax season. Thanks to all who attended.

  • Black Jack Twenty One’s

    Black Jack Twenty One’s

    A half dozen pax mustered on the NOMA entrance after the disclaimer for a quick warm-up.  We then moseyed to 7 areas around the south lagoon for 21 reps of 21 exercises OYO.  Covered about 1.5 miles.  Need to get the bugs worked out on the counts but otherwise everything went smoothly. The Park is a perfect beatdown background.

    21×21

    1. Burpees
    2. Monkey humpers
    3. Dying cockroaches
    4. Derkins
    5. Jump squats
    6. Big boys
    7. Plank jacks
    8. Prisoner lunges
    9. Flutters
    10. Decline shoulder taps
    11. Step-ups
    12. V-ups
    13. Elbow up downs
    14. Squat kicks
    15. LBCs
    16. Plank alternating toe touches
    17. Hillbillies
    18. Hello Dolly
    19. Floyd Maywethers (incline plank with forward punches)
    20. Imperial walkers
    21. Wife pleaser

    Closed with 3 reps of obligatory Sunday Mornings, then COT, the best part

  • Symmetry and Justice for All

    It went something like this

    Disclaimer

    Warmup in Cadence (IC)

    IWx20 IC

    SSH x 20 IC

    Arm Circles x 10 front IC x 10 back IC

    Peter Parkers x 25 IC

    Low Plank Parker Peters x 20

    10 Burpees on your own (OYO)

    Mosey to NOMA Fountain

    9 burpees on your own

    RL step up 25

    Dips 20

    LL step up 25

    Dips 15

    RL step up 20

    LL Step up 26 – some mumblechatter about symmetry

    Indian run around Big Lake ¾ mile – stopping periodically for 8 then 7 burpees OYO

    Dora 1,2,3, 100 merkins, 200 jump squats, 300 crunches – Pax 1 ran around museum

    Water Break  – 6 burpees OYO and 7 RL step ups IC

    Mosey to tool wall –

    Calf raises IC x 25

    Inward IC x 20

    Outward IC x 15

    Mosey to great Lawn

    5 burpees OYO, 4 burpees OYO, 3 burpees OYO, 2 burpees OYO,  . . . 1 burpee OYO

    Count off, name a rama, announcements, intentions, pledge of allegiance, prayer

  • Renaissance Rock Fest

    Eight Pax, plus our mascot DJ, showed for some work on the NOMA “porch” to the tunes of 1980’s arena rock, courtesy of Def Leppard, Rolling Stones, Ozzy, etc. (idea inspired by Scantron). After the disclaimer, warmup, the group performed 3 cycles of 7 maneuver sets (rotating push-ups, caterpillar + shoulder taps, crouching side-steps with lunges, J-Los, wife-pleaser + sit ups, bear crawls up/down steps, box-cutters), with mosey and burpees in between… once ‘round NOMA and the other to the park entrance. Finished off with a double dose of Sunday Mornings behind NOMA, then circled up at the flag for COT. We were excited to see FracSac posting! One late-comer joined the workout after the start but did not join us for coffeeteria, I believe F3 named “Kruckie” or similar…if someone has his contact info, I’ll reach out to get him connected (musician from Australia). As for Vagabond, his third Q on the books and looks forward to helping more.