F3 New Orleans

Tag: Kiwi

  • Skinny Legs and All – from Sandbar

    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.

  • Classic Loop – from Tinkles

    Thanks to Manchovy for getting me on the Q schedule. Great way to start the week. Park was expectedly soggy but didn’t deter!

    Warm up:

    SSH x 30, Grass grabbers x 20, Windmills x 20, Imperial Walkers x 20

    Workout:

    Lap around the park. Indian run to bridge with break for ring of fire with Al Gore hold and burpees x 3 in rotation. Finished with shoulder taps.

    Indian run to the fountain for decline Merkins x 20, R leg power up x 20, Dips x 20, L leg power up, Bulgarian split lunge each leg x 20, incline merkin x 20.

    Jog/sprint to the grassy knoll for ab work (Russian twists, tin snips, penguins, LBTs x 20)

    Indian run to pull up bars with circuits of pull ups, plank, jump squats, big boy sit ups.

    Strong finish work burpees x 5 on each of the next 5 ‘running man’ graphics.

    COT. Blessed to be out making ourselves better! And prayers for no more tropical weather!

  • Coin Flip – from Tinkles

    First Q of the year so I’ll try a backblast! Hoping it sticks!

    Looking for something a little different we tried a coin flip beat down. Heads = an exercise, Tails = an exercise. If head or tails is hit two times in a row, that exercise is retired and replaced with a new one. The concept has potential.

    Warm up: standard items.

    We started out with heads = burpees, tails = long running loop. First two flips were heads and burpees were dropped for squats. Everyone recalled the probability word problem from 5th grade and deduced this had a 1/8 chance of happening. The 4th heads in a row at a chance of 1/16 did not happen. The whole workout:

    10 burpees
    10 burpees
    30 squats
    Long loop
    30 squats
    30 squats
    Long loop
    15 jump squats
    Long loop
    Long loop
    15 jump squats
    Short loop
    15 jump squats
    15 jump squats
    Short loop
    30 Ukraines
    Short loop
    30 Ukraines

    Back to flag for announcements and intentions.