Tag: Double Fault

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • 7 of Diamonds

    Kickin’ it old school on a Tuesday morning at Tsunami

    A quick disclaimer about not being a personal trainer and we were off to the circle of power for a brief warmup:

    Sidestraddle Hops x 20, Self Love x 10, Peter Parkers x 20

    Then a run to the newly softened grass at the Tulane quad for a true 7 of diamonds:

    At each corner of the quad:

    7 burpees

    14 Murkins

    21 Tin Snips

    28 Squats

    21 Tin Snips

    14 Murkins

    7 Burpees

    Somehow we were done with plenty of time for Mary:

    15 LBCs, 15 Penguins, 15 Dying Cockroaches, 15 Hello Dollys

    A run back to the benches by the circle of power for Right leg step ups x 15, Dips x 20, Left leg steps x 15.

    Count off and prayer.

    Fin

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.
  • Low & Slow…and No Burpees!

    Coming in hot for my Q. Arrived at 5:30 on the nose! The PAX seemed to be sweating it out. After the botched disclaimer we were off. (There was some chatter about how I was a not a personal trainer but I was a professional trainer).

    Mosey around parking lot to the front of the stage for:

    SSH x 20

    Windmills x 15

    Arm Circles Forward x 10

    Arm Circles Backward x 10 (with a descending count to welcome Seaman back from vacation

    Hillbillies x 20

    Slow mosey to start of oak alley then: knee highs to first light, butt kicks to second light, bear crawl to third light, crab walk to final light.

    Mosey to the front of the zoo for some low slow dirty mac deuce. After each set of exercises we ran a lap to magazine street and back. Tclaps to G-Spot and El wire who led the way on most of these. Also to Jadeveon and Flaming Lips who blew by me on every lap!

    First Round

    Low Slow Merkin x 12

    Low Slow Squat x 15

    Low Slow Peter Parker x 24

    Second Round

    Low Slow Incline Merkin x 12

    Low Slow Bulgarian Split Lunge x 12 each side

    Low Slow Peter Parker x 24

    Third Round

    Low Slow Decline Merkin x 12

    Low Slow Dips x 20

    Low Slow J-Lo x 24

    Fourth Round

    Low Slow Carolina Dry Docks x 12

    Low Slow Monkey Humpers x 24

    Low Slow Freddy Mercury x 24

    Mosey to the pull up bars. Split up into 4 groups. Ten pullups was the count. Other groups were Plank Jacks, LBC’s, and Shoulder Taps.

    After a time check of 6:11 we stayed where we were and squeezed in some Mary:

    Russian Twist x 20

    Dying Cockroach x 20

    Box Cutters x 20

    Fast as you can (or want to) run back to the flag. Count off & Namorama. Announcements to sign up for Iron Pax challenge. Prayers for Jadeveon’s mom as she deals with the loss of two parents. Thank you Lord for the opportunity to lead!

  • Halfway to 70

    Can’t think of a better way to spend the day after my birthday than getting sweaty with a bunch of dudes.

    I never thought I would feel better at 35 than I did at 25. I owe it all to F3 and all of you guys for giving me a reason to wake up at 5AM and sweat my ass off. Big thanks to everyone that made it out to celebrate my birthday beatdown with me.

    Short jog to the Tulane sign and circled up.

    • 35 SSH
    • 15 Grass grabbers
    • 35 Mountain climbers
    • 15 Peter Parkers

    Mosey’d to the benches:

    • 35 Right leg step-ups
    • 20 Diamond derkins
    • 35 Left leg step-ups
    • 35 Dips
    • 20 Incline Merkins

    Mosey’d to the garage for the crowd favorite Indian Run all the way up.

    Once at the top of the mountain we split into pairs for some Dora. One person ran all the way to the bottom of the stairs and back up the other stairs while the partner did the following:

    • 50 Burpees
    • 100 Jump squats
    • 200 Shoulder taps

    Sang Kumbaya while we watched the sunrise and then mosey’d back to the flag for COT.

  • The Summer Packet of Backblasts

    Much like my kids summer work for school some things are just hard to get done and 1/2-assed when they do get done. Apologies to school teachers and thorough backblast authors.

    Warm-up: Not really sure anymore. Combination of jacks and maybe grass grabbers.

    Warm up 2.0: Jog-sprint combo through the lights of the oak grove

    The Thing: Traditional items such as catch me if you can, jack web, legs and arms at the benches, sprint-jog alternates, Mary at the grassy knoll, Indian Run all the way home.

    Back to flag for namorama, and COT.

    …. now back to watching YouTube in my underwear!

  • SPMILB?

    Tsunami was consistent again with a PAX of 5. Bad Moon could have pushed us over the average but decided instead to run down St. Charles on a solo mission.

    Moseyed through Tulane in a tight secret service formation whilst discussing fine dining with the Hell’s Angels. Ended up on top, well 4th floor, of Wolfpack Hill for our warm-up: SSH x20, windmills x20, grass grabbers x10

    Then onto BLIMPs – ran down a floor, backwards up the ramp & started with 5 burpees and ended with 30 squats. Substituted IW with Imperial squat walkers for added fun.

    Quick mary after squats: RFM x20

    Next onto SPMILBs – ran down the stars, hit the 1 and backup & started with 30 squats down to 5 burpees, continued to sub the IW with ISW.

    Another quick mary: Dying cockroach x20

    Mosyed to the benches: Dips x20, RLPU x10, RLSU x15, RLBSL x10, DIPS x15, LLPU x10, LLSU x15, LLBSL x10, finished with 10 Derkins OYO

    Last stop at the TD Jesus: Flutter Kicks x20, LBT x20 & RT x10

    Back to flag for count-off, name-o-rama & prayer.

    Plenty of room on Tuesdays Uptown…