F3 New Orleans

Tag: Power Up

  • The Cold Makes My Nose a Little Renny (Rennaissance 2020-12-06)

    Comfortably cool out at the Renny with 8 PAX: Beignet, Power Up, Belloq, Heisenberg, Dax, Sogo, Bangs, Catfish (Q).

    Warmed up with Abe Vigoda, Grass Grabbers, SSH, and 8-Counts.

    Up to the top of the stairs for a nice long boat pose, then did some deep sea divers on the way down – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom.

    Warmed up the core with Aqua Mans at the bottom of the steps, then Peter Parker Peters.

    Moved to the fountain. Started with Bulgarian split squats (right leg), then bear crawled in cadence around the fountain. Bulgarians (left leg), bear crawl, then Dips, then bear crawl, then Derkins, then bear crawl, then jump squats. Circled back up on the steps for nickels and dimes (burpees and Abe Lincolns).

    Moved to the grass in back of the museum for abbreviated round of Bruce Lees (hammers, leg lifts, LBCs, penguins, crunchy frogs). On to the wall for 5 rounds of Sunday Mornings, then did a round of 100s.

    Back in front of museum for Dr. Ws.

    CoT. Coffeeteria @ PJ’s.

  • Rockin’ at the Renaissance

    The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • grass grabbers IC x 10
    • IW IC x 15
    • AC Fwd and back x 20

    Time to get to it with EMOM

    • 10 burpees every minute on the minute x 10 minutes

    Mosey to the side of NOMA for Double shots with Jack Webb at the bar

    • 1 merkin with 2 air presses in the people’s chair on the NOMA wall
    • 2 merkins with 4 air presses and so on…
    • 10 merkins with 20 air presses in the people’s chair

    Mosey to the back of NOMA for Dora

    • Partner up
    • 100 Burpees cumulative
    • 200 Overhead claps in People’s chair cumulative
    • 300 squats cumulative
    • Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack

    Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees

    Stay at the back of NOMA for Sunday Morning’s

    • 10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
    • all Pax complete at least 5 rounds OYO

    The rain let up and some pax were dry. Finish off with

    • Superman IC x 10
    • LBC’s IC x 20

    Mosey back to the flag for COT.

    NMM

    • 10 Pax on a rainy Sunday morning is impressive
    • 3 of the Pax were under 18, solid young men!
    • Another low impact solid beat down!
    • 100% participation at coffeteria!

    SYITG