F3 New Orleans

Tag: Sunny the dog

  • Fashion Show at The Gipper – from Einstein

    …with Moby showing up wearing Berkenstock Clogs instead of his trainers

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Smurf Jacks, Hillbillys, maybe some more…

    Thang:
    To the Justice Center parking ramp for backward lunges half way up then sprint the second half(x2), to the upper deck

    Then using the parking lot stripes; and the four corners for pit-stop exercises

    First round: one push-up, then get up, at each of the 25 stripes
    Second round: one squat then side-shuffle right for each parking space
    Third round: one squat then side-shuffle left for each parking space

    for the pit-stop at the four corners we did:
    20 diamond push-ups
    20 dirty dogs
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 v-ups
    20 box cutters
    20 donkey kicks

    Mosey back to the flag, finishing up with a two minute elbow plank

    Moby…mumbling something about cognitive testing, promising to wear his ballet slippers next time?

    Count-o-rama

    Cowbell led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • Lunges and Lungs at the A1C – from Einstein

    a little muggy and foggy at the 5:15 A1C this morning
    and after BBQ bragged about his oversized right arm and Moby counter-bragged about his oversized…the show was started

    and after a short disclaimer…

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
    Thumb Drives, Swimmers, Knee Highs, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…

    Thang:
    On the Upper Deck of the Justice Center Parking Garage
    reverse lunge walk half way down the down ramp, back peddle back up
    reverse lunge walk all the way down the down ramp, back peddle back up
    forward lunge walk half way down the down ramp, sprint back up
    forward lunge walk all the way down the down ramp, sprint back up
    lateral lunge walk – North facing, half the way down the down ramp, sprint back up
    lateral lunge walk – North facing, all the way down the down ramp, sprint back up
    lateral lunge walk – South facing, half the way down the down ramp, sprint back up
    lateral lunge walk – South facing, all the way down the down ramp, sprint back up
    deep squat at every other parking space, half way down the down ramp, sprint back up
    deep squat at every other parking space, all the way down the down ramp, sprint back up

    Mary: hello dollies, box cutters, and V-up leg lifts.

    Count-o-rama
    Prayer was in the form of confession and admission of guilt, vowing in the future to post timely,coherent backblasts

    Thanks guys. Always extremely decent of you letting me lead.