F3 New Orleans

Tag: The Skinny

  • Cycles – from Tinkles

    The gloom was in full effect and the park was so wet that ducks were hanging around like it was the marsh. To keep the pax dry and out of duck poop we stuck to the running loop.

    Warm ups: SSH, FAC, RAC, Grassgrabbers, Windmills

    The Thang:

    Indian run with a hault after one or two cycles through the runners. After the cycle, stop for an excesse. As we went we covered 1) mountain climbers, Peter Parker’s, Parker Peters 2) Merkin ring of fire 3) Squats 4) Burpees 5) Incline merkins, RLSU, Dips, LLSU, decline merkins 6) squat jumps 7) Russian twists 8) LBTs 9) Big boy sit ups 10) Pull ups and then back to the flag.

    Intentions for remembering time with family during holiday chaos and a safe New Years Eve.

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Classic Loop – from Tinkles

    Thanks to Manchovy for getting me on the Q schedule. Great way to start the week. Park was expectedly soggy but didn’t deter!

    Warm up:

    SSH x 30, Grass grabbers x 20, Windmills x 20, Imperial Walkers x 20

    Workout:

    Lap around the park. Indian run to bridge with break for ring of fire with Al Gore hold and burpees x 3 in rotation. Finished with shoulder taps.

    Indian run to the fountain for decline Merkins x 20, R leg power up x 20, Dips x 20, L leg power up, Bulgarian split lunge each leg x 20, incline merkin x 20.

    Jog/sprint to the grassy knoll for ab work (Russian twists, tin snips, penguins, LBTs x 20)

    Indian run to pull up bars with circuits of pull ups, plank, jump squats, big boy sit ups.

    Strong finish work burpees x 5 on each of the next 5 ‘running man’ graphics.

    COT. Blessed to be out making ourselves better! And prayers for no more tropical weather!

  • Power of 10 – from Sandbar

    Only 5 PAX on this labour day. Started with the standard disclaimer, followed by
    10 burpees and 10 merkins, OYO
    PAX then mosied across Magazine to the field.
    10 burpees and 10 merkins OYO.
    Warmup of 10 SSH, 10 Grassgrabbers, 10 Windmills IC.
    10 burpees and 10 merkins OYO.
    Mosey to parking lot next to the field.
    10 burpees and 10 merkins OYO.
    PAX then completed a lunge walk across the parking lot, and back. Then an iterative broad jump across the lot. Then side lunges across the lot, one for each leg.
    10 burpees and 10 merkins OYO.
    Mosey to the statue in front of the zoo.
    10 burpees and 10 merkins OYO.
    Mosey to the levee.
    10 burpees and 10 merkins OYO.
    Pax assembled at the base of the levee in the tall wet grass, and then completed 10 sprints up the levee, walk back down each time. After the 10th sprint up,
    10 burpees and 10 merkins OYO.
    Mosey back to the statue.
    10 burpees and 10 merkins OYO.
    Pax then took the benches for 10 Bulgarian Split lunges (RL then LL), 10 step ups with a hop at the top (RL then LL), 10 power ups (RL then LL), 10 box jumps OYO.
    10 burpees and 10 merkins OYO.
    Mosey back to the flag, but fortunately there were 2 minutes left.
    10 burpees and 10 merkins OYO.
    110 burpees. 110 merkins.
    Thanks to Yankee, Peppa, Vandalay and Hellfire for going 110% today.

  • Coin Flip – from Tinkles

    First Q of the year so I’ll try a backblast! Hoping it sticks!

    Looking for something a little different we tried a coin flip beat down. Heads = an exercise, Tails = an exercise. If head or tails is hit two times in a row, that exercise is retired and replaced with a new one. The concept has potential.

    Warm up: standard items.

    We started out with heads = burpees, tails = long running loop. First two flips were heads and burpees were dropped for squats. Everyone recalled the probability word problem from 5th grade and deduced this had a 1/8 chance of happening. The 4th heads in a row at a chance of 1/16 did not happen. The whole workout:

    10 burpees
    10 burpees
    30 squats
    Long loop
    30 squats
    30 squats
    Long loop
    15 jump squats
    Long loop
    Long loop
    15 jump squats
    Short loop
    15 jump squats
    15 jump squats
    Short loop
    30 Ukraines
    Short loop
    30 Ukraines

    Back to flag for announcements and intentions.

  • Murph Prep Monday – from Landing Strip

    Twas a light showing this new year’s morning, with 6 brave souls showing up to start the year off right. One of my new year’s resolutions is to complete the Murph Challenge this Memorial Day. That’s a 1 mile run, 100 Pull-Ups, 200 Merkins and 300 Squats and another 1 mile run. This morning’s workout was the first of several to prepare the PAX for that.

    Warmup
    In-place: 20 SSHs, Self Love OYO and 20 Grass Grabbers.

    Tha Thang
    We then proceeded with a circuit of 5 Pull-Ups, 10 Merkins and 15 Squats, followed by a mosey down to the shelter and back. I got 8 full circuits in, plus 2 more partials (hanging for 10 seconds in lieu of Pull-Ups).

    Mary
    A round-robin of Penguins, Crunch Frogs, J-Los and Scissor Kicks.

    Shoutouts
    -Couch, for bringing 2 FNGs to this morning’s workout
    -Acorn and Hawk Talk, said FNGs, who along with Couch, rung in the new year at Tipitina’s last night and then posted this AM
    -JV, for actually completing the Pull-Up / Merkin / Squat components of the Murph on the first day of the year
    -Willie, for showing up (albeit a few minutes late)

    If anyone is reading this, I’d propose we start future holiday, or holiday adjacent workouts (e.g. day after Thanksgiving) at least 30 minutes later than usual.

    Happy new year people!

  • Brick by Brick – from MANCHOVY

    We had twenty PAX today at the Skinny. We started with a quick lap around the golf course parking lot and back to the track. We found a lighted spot for warm-o-rama – 25 SSH, 10 grass grabbers, 10 count stretch right leg, 10 count stretch the left leg, 10 count self-love, and 15 count hillbillies.

    After warming up, we moseyed back to my car in the parking lot to retrieve bricks – square pavers approximately 7.5 in. x 7.5 in. x 2.25 in. weighing about 5-6 lbs. each. The PAX received two pavers each and moseyed to the golf course club house.

    At the clubhouse we partnered up for partner blimps. One partner ran while the other did the exercise and switched when the runner returned. When running we alternated among prisoner runs with bricks overhead, farmer’s carry with bricks at the side, and no bricks. The lunges and squats were performed with the bricks. Some PAX included them on other exercises.

    We then moseyed with bricks over to the bandstand. At the bandstand it was 20 American Hammers with bricks in hands, 20 big boy sit ups with bricks, superman’s with lat pull downs x 15, a set of Jack Webbs 1 to 10 merkins with 2 to 20 air presses with most PAX using bricks.

    We recovered to our feet and paired up again for Dora. Dora exercises performed with bricks in hands– 50 Nolan Ryans each side, 100 overhead claps, 200 LBCs. Runners did not use the bricks this time.

    There was more on the list for the shelter, but we ran out of time after Dora. So we put the bricks away, returned to the flag, count off, name-o-rama, announcements, intentions, and prayer. Congrats to Pastie on the coming addition to his family. No one took me up on the offer for a post-work out cooldown of unloading bricks from my car.

  • Brick by Brick, redux – from Sandbar

    WARM UP and Merkin-0-rama
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
    THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
    PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
    THING 2 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
    THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
    Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
    COT
    Back to the flag for countoff, name-o-rama, announcements and intentions.

  • Classic Skinny – from Reluctant Yankee

    Today we arrived to the AO Q-less. I stepped up and took over.
    Fun AM because James Vaicius aka Reluctant Tiger decided to join me for a holidy early wake up call. Memorial day TAP for all men killed and wounded defending the US in combat or in defense. And to their families.

    So we ran the parking lot and circled up at the bandstand for a COP.
    SSH, Imp Walker Squats, Roaches, and Mtn Climbers x 20
    Then we ran to the row bars.
    Row bars x 20 was the count. The other groups were burpees, lungees, and shoulder taps
    Then we ran to the bridge: side shuffle, open the gates, toy soldiers per running man
    At the bridge we did Monkey Humpers, LBCs, Peters and Parkers x 20
    Then we ran to the benches
    At the benches we did step ups L/R, dips, Decline and Incline Merks, and R/L Bulgarian Split lunge,
    Then we prisoner ran to the field by the golf course. Explained Mary.

    Here we did O’Mary, Flutters, LB Obliques L/R, and Freddies x 20
    Then we ran to pull ups. Indian Run.
    Each PAX did 5 -10 pull ups then we planked until the 6.
    Then we did HORSES to the STABLE on the golf cart track.

    Happy to do some F3 with these guys. Lots of celebration of Sphinxters successful crawfish boil. And to WIllie’s crawfish.
    Sad that I missed it!
    SYITG

  • Cold March Monday – from Tinkles

    Maybe because it’s March or the fact it’s dark until 7 but it felt more cold than usual. It didn’t stop the mumble chatter or the farts. Bonus points if you’ve seen Congo or can recall a movie staring Emilio Esteves and (maybe) Mick Jagger.

    Warm up at the band stand with arm circles, SSH, and grass grabbers.

    Ran a loop around the park with jog/sprints intervals, an Indian run, and some backward jog intervals. Stops along the way for rotations at the workout stations, ring of fire, bench work, and Mary.

    Strong work by all in attendance!