F3 New Orleans

Tag: Space Cowboy

  • The Rusty Q – from Space Cowboy

    After being on the mend for the past 3-4 weeks, I was looking forward to getting out to the local AO again and seeing everyone. When I arrived, my welcome back gift from @Charmin, @Chips, and @War Eagle was Q duty for today’s workout so I had to make something up on the fly. Although I was able to come up with something, I soon found out that I was a little rusty on F3 protocol, counts, etc. after not being a Q for 3-4 weeks and, thankfully, @Charmin was quick to point out my mistakes and corrections.

    Warmup
    Slow squats x10
    Abe Slogodas x10
    Forward Arm Circles x 10
    Backwards Arm Circles x 10
    Seal Claps x 10
    Hillbillies x 10

    The Thang

    Today we took the Lasalle 1.25 mile path starting at the flag, past the Saints facility, around the NOLA Gold field, past JPAX and then back to flag.

    1 burpee every other light pole (104 light poles in total or 52 burpees)
    In between every other light pole, we did a mix of light jog and lunges
    At certain points on the path, we also performed 20 reps of squats, merkins, BB situps, and crunches
    At JPAX, we did lunges and backpedal up/down the ramp, step-ups x 20, and 3 sets of dips x10.

    Back to flag. COT. Glad to be back.

  • The Joy of Pain – from Kenna Brah

    Armed with a repartee of HIM building movements, THC lead the PX is following:

    Mosey to the JPAS
    Arm Circle Circuit 15x each set
    Imperial Walkers x15
    8 ct Side Lung Right, Air Squat, Side lunge Left, Air Squat combo meal

    Moed to the RAMP:
    #1
    Lizard (More like Gecko) Crawls halfway up ramp
    Crab Crwal Down 3x is about all we could do

    #2
    Reverse Lunge to the top
    Slow Karaoke Down, switch lead leg halfway down
    1x

    #3
    Side Lunge Up Switch Lead leg halfway up
    Lizard Crawl last half (Memory is fuzzy here)
    1X

    #4
    10 Each Set
    L/R Step Ups
    L/R 1 Leg Squat
    L/R 1 Leg Side Squat (Side Lunge with leg on sitting block)
    Dip position 1 L/R Leg lift

    $5
    Mario Jumps to th3 Stairs – Bunny hop up each stair- 5-10 Decline Merkins –
    Mosey to flag

    COT

  • The Uptowner brings Gabrielle – from Pool Boy

    After a brief disclaimer, PAX moseyed across to parking lot by the Pavilion for some warmups.
    Low slow squats
    Arm circles
    Burpees
    Scantron stretch
    Cement grabbers
    Abe Vigoda’s

    Thang 1(Under Pavilion)
    Dips
    Stepups
    Decline Merkins

    Mosey to the gym for Thang 2
    Set 1 – 10 Burpees, run around gym
    Set 2- 20 donkey kicks, run around gym
    Set 3 – 30 imperial walkers, run around gym
    Set 4 – 40 merkins, run around gym
    Set 5 – 50 LBC’s, run around gym
    Set 6 – 60 squats, run around gym
    Added some decline planks and calf raises.
    Mary
    COT
    Thanks for showing up guys!

  • First Q With No Hate! – a Beatdown for the Ages – from Charmin

    Birthday Q

    19 x SSH (2 count)
    10 x Grass Grabbers
    10 x Slow Vagodas

    Arm Circles x30
    Forward
    Backward
    Seal Claps
    Overhead Claps
    Chinooks
    MNC’s

    Mosey to the Coupons

    The Thang

    “Ages”

    11’s but instead of 11 it’s the individual pax’s age.

    Each round decrease first exercise by 5 & increase the second excercise by 5. So for YHC my first round is 29 & 1, second round is 24 & 6, etc.

    50 & over can decrease by 10’s.

    Bottom exercise is bench press with coupons.

    Top exercise is squats

    Firing line – 94 Calf Raises.

    Ring of Fire Thrusters (x10)
    Resting is plank with coupon
    Give YHC some advice when done.

    Put up Coupons and mosey to pad

    Penguins x 19
    Protractors
    Freddie Mercury’s
    Box cutters
    Appreciators

    YHC is so appreciative of the role that F3 has been in my life for just over 2 years now. It has helped me grow, not just physically, but mentally and as a leader. YCH cannot express the value that has been added to my life through this group of men who get up early and workout. It was a pleasure toto kick off the third decade leading the Pax through a beatdown for the Ages.

  • Dora’s little sister – from Kenna Brah

    2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.

    Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
    Warm ups:
    Arm Circle Circuit
    Imperial Walkers
    Slow Vagodas
    Moutnian Man Poopers

    The Thang:
    100 Merkins combined – then run around JPAS
    200 BB Situps Combined – then run around JPAS
    300 Squats Combined – then run around JPAS
    400 Flutter Kicks 1/1 – then run around JPAS
    Mosey to Flag
    COT

  • Dora’s little sister – from Kenna Brah

    2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.

    Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
    Warm ups:
    Arm Circle Circuit
    Imperial Walkers
    Slow Vagodas
    Moutnian Man Poopers

    The Thang:
    100 Merkins combined – then run around JPAS
    200 BB Situps Combined – then run around JPAS
    300 Squats Combined – then run around JPAS
    400 Flutter Kicks 1/1 – then run around JPAS
    Mosey to Flag
    COT

  • Jump Frac’n Cowboy Jump – from Fracsac

    YHC showed up with about a minute before go time to one very eager and thrilled Space Cowboy. All it takes is 2, so it was on.

    Brief disclaimer with a mosey to the pad for a warmup of regular stuff and ended with a serious plank-o-rama.

    First up was a quarter Murph. Started with a roughly quarter mile, followed by 5 rounds of 5, 10, and 15 pull-ups, ‘mericans, and squats respectively. Finish the quarter mile with a stop at the Cowboy Mobile to grab a couple jump ropes and a football from the Frac Truck.

    First up was burpeebroadjumprope about 20 feet and go deep for a pass. Each went a few times. It was a total disaster.

    Next was stations at JPAS. 100 jump rope timer while the other does step ups, ‘mericans, and big boi sit-ups. 3 rounds was enough.

    Mosey to the ramp of doom. 50 jump ropes, bear crawl halfway up, 50 jump ropes, bear crawl all the way up, 50 jump ropes. Repeat back down.

    Mosey back to the flag for CoT

    Great way to start the day!!

  • Skip Happens! – from Space Cowboy

    Weather: Sunny, 77 degrees; humidity makes it feel like 82 degrees

    When I woke up this morning, I checked the Q Sheets and realized that I mistakenly thought my Q workout was Wednesday instead of today. Unfortunately, I was not able to round-up the troops the previous night. Fortunately, I already had a full beatdown planned; and, 4 PAX including @Bolt, @Fracsac, @Kenna Brah and @Rev Sox joined me at The Scrum for my “6 month” F3 anniversary. Promptly at 5:30, I gave the disclaimer and we immediately mosey to my truck to pick-up jump “skipping” ropes and then off to the Shrine.

    Warmerama
    SSH x 20
    Abe Slogodas X 10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Monkey Dance X 20 (aka the “Anti-Climatic” Monkey Dance per @Fracsac)
    Slow Squats with jump rope extended above head x 10

    Thang 1
    Burps-Merks-Groiners
    There are 10 light poles located at front of the Shrine
    1st light pole
    Jump-rope Burpees x 3
    Merkins x 10
    Groiners 2-1 x 1
    Proceed to 2nd pole
    Jump-Rope Burpees x 3
    Merkins – Declining number by 1 for each pole (9 for 2nd pole, 8 for 3rd pole, etc.)
    Groiners 2-1 – Ascending number by 1 for each pole (2 for 2nd pole, 3 for 3rd pole, etc.)
    All PAX must jog back to 1st pole before proceeding to the next pole
    Repeat above reps until 10 poles are completed

    Thang 2
    7’s
    60 count jump rope, run to 2nd pole, 1 burpee, return to 1st pole
    50 count jump rope, run to 2nd pole, 2 burpees, return to 1st pole
    etc.

    While jogging back to flag, PAX surprisingly talked about what it would be like to Jump Rope Burpee from the Shrine to the flag (about ¼ mile). Might be a good suggestion for a future skip beatdown! 2 min of LBC’s at flag. COT. Each day, I am more appreciative of F3. My first 10 Q’s over the past 6 months have been great and I look forward to future experiences.