F3 New Orleans

Tag: ShortBus

  • We can do more

    On this day, the Master Melvin PAX was out to prove that we can do more when we have a partner with us.

    At 0500, we welcomed an FNG brought by Hawcycle and then quickly mosied over to our warm-up area. After a few warm-up exercises, we partnered up for the main workout.

    As one partner ran a half lap around the park, the other partner started building on the following exercise pyramid. Once the first partner finished their lap, they tagged out and that partner continued building the pyramid.

    • 25 – Burpees
    • 75 – Merkins
    • 125 – E2Ks (left side)
    • 175 – Squats
    • 125 – E2Ks (right side)
    • 75 – Merkins
    • 25 – Burpees

    Once each team completed the exercise pyramid, we did some new partner exercises for the AO.

    3 laps of 100ft of Partner Carries

    10 – Sqerkins

    10 – Partner Merkin Curls

    After some cool down stretches, we mosied back over to the flag to welcome our new FNG named Sunday. What a great story from Sunday. When you meet him, please ask him his life story.

    Overall, we were all surprised how well we did together both in quantity and how fast we did the workout. As we found, we can do more when we work together.

  • F3 Workout Deck – Westbank

    I just got back from vacation. While there, I met a guy who had an app on his phone that ran through a standard deck of cards associated with different exercises. That inspired me that Master Melvin has not ran through the F3 Workout Deck yet.

    So on Thursday, FroZone, Short Bus, and I committed to see how many cards we could get through. Our goal, of course, was to go through all 52 cards.

    We got a great workout that I am still sore from it. But we only got through about a half the cards.

    This means we have a good challenge ahead of us. I think I will bring the cards out once a quarter to see how many cards we can get through and see if we can get all the way through the deck.

    Good job this week, guys!

  • Westbank Circuit Course

    Westbank Circuit Course

    As the clock struck 5 AM, 4 PAX gathered at the flag with one FNG.  This was my first Q, so I was nervous.  I wasn’t nervous for the specific leading part, but nervous about ensuring the right balance of intensity to the workout.  If we were getting up at around 4:30am for a 5am start time, I wanted to make sure that it was worth losing some sleep.  I didn’t want it to be so easy that it felt like a waste, nor so intense that it crushed our fledgling Westbank group.

    So, I decided on a circuit course around Mel Ott Park.  And wouldn’t you know, after we welcomed everyone and mosey-ed on out to our warm-up exercise, everyone proclaimed as they shuffled that they hated running and that if this workout contained running it would ruin their experience.  Great!  What I feared would happen was about to happen.  I planned a circuit course that required running.  Well, being a new Q, I didn’t have anything else prepared, so I warned them that running would be involved and to stay motivated.  Here goes:

    WarmUp 

    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7
    Hillbillies – 7
    Sun gods – 10 each direction
    Side Straddle Hop – 10
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10

    Workout

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Step Ups/Box Jumps – each leg
    Station 2: Tricep Dips
    Station 3: Burpee
    Station 4: Flutter Kicks – cadence count
    Station 5: Bobby Hurley

    Each PAX did between 6 – 8 laps.

    MoM

    Cadence Count
    20 – Flutterkicks
    15 – Hello Dollies
    10 – Leg Lifts
    1 min plank

    Count-off, Name-arama, and Welcome of our new FNG – T-Squared – He is an architect from Gretna.

    At the end, we all had a good time.  Everyone was in good spirits.  The workout was challenging, but wasn’t a total disaster as I feared.  I learned a lot and am ready to participate and grow the F3 Westbank krewe.