Beautful morning out there at Audubon park. We had 20ish PAX present. Warmups included SSH, Grass grabbers, Peter Parkers, Mountain climbers and forward and reverse arm circles.
Then we posted up at the zoo. DJ Dry Socket broke out his 90s/2000s underground hip hop classics to the delight of the 2 PAX that recognized a Beastie Boys song đ
Did a DORA BOMBS (Burpees, Overhead Press, Merkins, Big Boy Sit up, Squats). Partner ran 0.3 miles around the zoo and switched off.
We logged close to 3 miles today.
Then we headed back to the field for a little game of Roxanne/Redlight. Ring of Fire, stayed in plank until your part came up then the pax did 4 merkins at a time.
Ran back to the flag for some Penguins, LBC, Freddy Merks.
Tag: Squeal
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Hip Hop Hooray – from Dry Socket
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Somebody’s Watching You – from Tinkles
That somebody is Gideon and his drone. I thought for sure the incessant rain of the last week would call off the photo op, but Gideon was not deterred. So to keep the pax dry we headed over to the zoo parking lot. The ladies workout was out in full force. With the drone and ladies and music the pax was getting giddy…..then we actually had to work out.
Warm Up:
SSH IC X 30, Grass Grabbers IC X 20, Forward Arm Circles X 20, Reverse Arm Circles X 20, Imperial Walker IC X 20The Beatdown:
10 burpees on the minute for 10 minutes– Talking Heads to help distract from the painMosey over to the Audubon statue and pair up for some catch me if you can combinations- Jock jams and El Wire twerking for rest between rounds.
-Loop one: run and partner does 3 burpees and then catches up to tag
-Loop two (short loop): lunge walk and 10 merkins
-Loop three (short loop): bear crawl and 30 LBCsFinish strong with Rocky Balboas, Incline Merks, Dips, and Decline Merks on the curb. Hustle back to the flag.
COT: get your whiskey night sign up completed! Prayers for helping us lead in all aspects of our lives. Drone footage coming soon!
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6 Year Anniversary (10-14-2020) – The Birdcage
Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.
1.) SSHs x 20
2.) Windmills x 10
3.) Self Love x 10
4.) Imperial Walkers x 20
5.) Peter Parker, Parker Peter, MCs x 15
We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).
Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).
Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.
Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.
Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.
Round 5 – similar to round 3 except we did 10, 15, and 20 squats.
Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.
Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.
At some point during the workout, we saw a shooting star with a crescent moon in the backgound.
Round of Mary
We did the following in cadence:
1.) American Hammers x 20
2.) LBCs x 20
3.) Hello Dolly x 20
4.) Low Country Crabs x 10 (Yankee’s lead)
5.) Dying Cockroach x 20 (Hawgcycle’s lead)
COT
We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.
Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG
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Gettin’ that Bruce Pack (WPM 2020-10-08)
Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).
Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.
First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.
Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.
Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.
The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.
Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!