F3 New Orleans

Tag: #KingKong

  • Making it “uncomfortable” – from Sandbar

    YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.

    Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.

    Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.

    At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.

    Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.

    At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.

    Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.

  • Just the Bell, Just to See How it Feels…

    Fresh off of a month of running for Run Ranger Run (congrats to everyone that crushed it), QIC decided to slow things down a bit, and focus strictly on kettlebell exercises. We circled up right next to the river for the following warm up all in cadence:

    SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Grass Grabbersx10, Abe Vagoda’sx20, Halosx10 each way. 

    We stayed in our circle and performed the following exercises all in a slow cadence:

    Single Arm x15 both sides, Single Arm Triceps x15 both arms, Double arm curlx20, Double arm Tricepx20

    After a short suitcase carry to the shelter the following was completed for the lower body portion of the workout, all exercises in cadence:

    KB swingsx20, Goblet Squatsx20, Bulgarin Split leg squatsx20 each side

    The PAX then suitcase carried to the soccer field for the following shoulder and core exercises all in cadence:

    Overhead Press x20 each arm, Rowsx20 each side, Romainian dead lift (this was interesting)x10 each side, Big Boy Sit Ups x 20, Thrustersx15 each side, Russian Twistx15 each side.

    We circled up for count off, nameorama, and prayer, then adjourned to PJs for coffee.

  • Attack of the Birds

    5 PAX plus the QIC appeared on the banks of the mighty Mississippi for a Sweaty Bells extravaganza! After a quick warm up, and a visit from 300 or so seagulls, the PAX started on a run around the park to build up mileage for RRR. Warm up exercises consisted of the following, all in cadence:

    SSH x 20, F/B Arm circles – 10, Grass Grabbers x15, Mountain Climbers x20

    After playing the game, I bet I can tell you what the giraffes ate for dinner, our first stop was at the circle by the horse stables where the PAX performed the following in cadence:

    LBCs x20, Dips x20

    Next stop was at the field closest to the entrance of the fly. We did the following in cadence:

    American Hammers x20, Low slow mercans x10, Freddie Mercury’s x20

    The last stop on the tour was back at our original spot adjacent to the hill forr some actual kettle bell work in cadence:

    Curls x20, Tri Extensions x20, KB Swings x20, Rows x 7 each side

    Traditional COT concluded the workout with 100% coffeteria attendance!