F3 New Orleans

Tag: Moana

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • Where’s the red carpet….??? – from Gabrielle

    With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
    Stay at Flag for Warm Up:
    • Halo’s 10 clockwise and 10 counter clockwise
    • Around the World’s 10 clockwise and 10 counter clockwise
    • Open Gates I/C X15
    • SSH’s I/C x20
    Suitcase carry to end of median then Indian Run to Levee.
    At Levee Everest 7’s
    • At Bottom 6 Alt Clean and Press
    • Lunge Walk with Squat up Mountain
    • At Top Alt KB Swing
    • Suitcase Walk back down to bottom
    LBC’s and Flutter Kick’s IC while we wait for the six
    Mosey to soccer field for Chest/Back for 1 round
    • Chest press to skull crusher in boat position IC X20 4 count
    • Plank Rows IC X10 Each Side 2 Count
    • Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
    • Bent Over Row IC X10 Each Side 2 Count
    Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
    Count off, Name-o-rama, announcements, intentions and prayer.
    Thank you for letting me lead!

  • Sweaty Bells – 12-12-2021 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Dinghy
    – Stork
    – Moana
    – Netflix
    – King Kong
    – Jingle Vader
    – Willie
    – Almomaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    LBC’S X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Leave Some Men Behind (And then find them) – from Tinkles

    It was a nice morning for workout. The park still looks like a firewood farm in many of our usual locations. Good excuse to stick the track for some running. A lighter but spirited crew brought their A-game today.

    Warm-up: Arm circles (forwards and back), Grass Grabbers

    First Thing: 1.8 mile Indian run around the park. 2 modifying pax finished along with the main group. 2 additional pax were still modifying.

    Next Thing: Ring of fire merkins x 2. Still missing two guys.

    Next Next Thing: Mosey to lot in front of the zoo for some 4-corners BLIMPS. Pretty sure they will catch up with us soon.

    Next Next Next Thing: Head to the parking lot for some Mary. The girls workout is going full blast and who is that over there doing their own Mary… the missing pax! Great instincts to seek out friendly foe! Rewards with Russian Twists, LBCs, Penguins, Dying Cockroaches.

    Last Thing: One more four corner BLIMPS modified to take us back to the flag.

    Extra Credit: planks with mission impossible.

    COT: count off, namorama, and intentions. T-claps to our lost friend Pauly D who is town for a brief stopover and came out to the gloom. Welcome back friend! Have a great week.

  • Lawn Dart for Pinwheels – from Reluctant Yankee

    I took Squeal’s scheduled beatdown. We welcomed Stuart Hill aka Lawn Dart for his first beatdown.
    I wanted to bring the tooth fairy and the pinwheel to WPM.
    Started with a longish mosey to Tulane near McAllister.
    COP1: SSH IMP walker-squats, Dying Roaches
    Mosey’d to the Field at Yulman
    COP2: Tooth Fairy – pushups up the stairs while partner did low country crab
    COP 3: PINWHEELs on the Field at Yulman – Plank Jacks – maybe we should make this a new AO one day a week? Just a thought.
    COP 4: Headed over to Little WPM – 20 Russian Twists every floor to the top
    down the stairs and over to WPM
    RUN TO THE TOP OF WPM at each level we did 10 merks
    Down the stairs and back to the FLAG. We had to hustle! arrived 30 secs late.

  • Saints / Packers Beatdown Commemoration – from Landing Strip

    In honor of the thing of beauty that was yesterday’s Saints “home opener” vs. the Packers, the PAX performed a game-themed workout with high efficiency. The cadence of each exercise was tied to a key stat.

    Warmup
    First we moseyed to the front of Tulane’s campus and did SSHs (50 – O/U) and burpees (3 – spread (to GB)).

    Tha Thing
    We then moseyed to the base of the Loyola Rec Plex garage where we Cleveland Guardian-ran to the top. Finding our usual stairwells filled with HVAC tubing, we ran up and down a spacious, brick-paved and fully air conditioned stairwell after performing each one of the following exercises:
    -LBCs (171 – rushing yards (modified to 100))
    -Merkins (22 – first downs)
    -Dying roaches (60 – total plays)
    -Burpees (3 – turnovers)

    We then moseyed to the base of WPM and again Guardian-ran to the top. From there, we did more exercises and up-downs, this time in smelly, cramped, un-air conditioned stairs:
    -Shoulder taps (39 – total rushes)
    -J-Los (34 – time of possession)
    -8 count body builders (2 – INTs)
    -Burpees (2 – sacks)

    We then moseyed back to the flag for a final set of 20 low country crabs, in honor of starting QB Jameis WInston’s feast on a W yesterday!

    WHO DAT

  • Your Krewe is Always Backing you Up! – from Sea Man

    Ahab had his whale! But he was alone! Today we had a krewe show up to avenge our friends death to the man eating jaguar shark of Lake Ponchetrain! Today 15 brave, strapping, and strong men jumped into the water to avenge our lost pax! A 4x increase over last week!

    We searched for the man eater at all levels and went up and down the ladder!
    Laps of 25M, 50M, 75M, 100M, 75M, 50M, and 25M. Between each lap the pax did Squats and Flutter kicks of increasing reps.

    After an arduous search we spent some time with a lap of Shuffle Board (10lbs weight moved only underwater to and fro 50m)

    With time left we proceeded to end the. morning with Ring of Fire. Two 10lbs weights moving around the circle in opposite directions, 10 reps each arm. Once complete Pax continued to tread water passing the medicine ball around.

    One FNG called Sheep’s Head!

    As sight Q I think all future FNG’s at Zissou should be named after fish.

  • Caribbean Breeze – from Sea Man

    A fresh breeze out of the north and cooler water made the Zissou more desirable than the ant infested resort of Chancun! At the Zissou no passport required! Per Dr. Zissou

    Ned: Who locked us out?
    Anne-Marie: No-one, we’re trespassing.
    Ned: Steve, are we allowed in here?
    Steve: It’s a scientific community, man.

    To get revenge for our friend we must swim fast in the open water! 7 Swimmers increased the chop in the pool getting us ready to find and kill the man eating jaguar shark of Lake Ponchetrain.

    30 minutes of individual swimming some free styling it, others improving their breast stroking, with an occasional side stroke for subtlety! Open swim was followed by 15min ring of fire, treading water throwing the ball of justice back and forth!

  • Launch of Zissou – from Sea Man

    Into the waters the intrepid divers lept in search of the man eating Jaguar Shark of Ponchetrain. We knew this would be dangerous! When we arrived we encountered 3 local tribesmen who were swimming with 40lbs + kettle bells.

    Undaunted by this, into the cool depths our krewe of Pai Gow, Moana, JV, Tito, Sphinxter swam free style and a lovely synchronized back stroke by JV. We swam a ladder of laps up to 5 and back down for total of 25 laps int the 25m pool. In between intervals we attempted Mericans and LBCs starting at 10 each and doubling for each lap. While we did not find the man eating Jaguar Shark of Ponchetrain we did discover that a wet dad bod on the pool deck performs better than any 5 and Dime woopie cushion! We will resume our search next week and may attempt a Saturday plunge as well.

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!