Warmup Run to Wisner and back tree weave Three exercises: legs core arms – 15 each situp punches squats merkins American hammers Lunges derkins v ups Bobby Hurley Decline shoulder taps 2 is 1 Bicycle crunches legs straight Bonnie Blair Push up with Nolan Ryan Pax choice Sunday mornings +1
Arriving at 5:15 in the gloom to a beautiful morning, it was go time! With the intro at 5:30, we moseyed over by the rock pile. Warmups: SSH Slow Abe Vigodas Grass Grabbers Burpees Imperial Walkers Arm Circles Low Slow squats Mountain climbers Slow merkins The Thang Grab a rock …
Rainy 61degrees(and quickly dropping) Peristyle – Warmup Peristyle – Down the Ladder – People’s Chair/10 air press to 10 Merkins & back to People’s Chair 9 air press to 9 merkins…rinse and repeat down to 1 Peristyle – 20 calf raises/20 Monkey Humpers to 20 calf raises(toes in)/20 Monkey Humpers …
Mahatma had a work commitment, so YHC stepped up to Q. Not much was preplanned… YHC arrived early concerned about the gate being locked due to track starting. Lo and behold, the fear became reality. Flag was planted and brainstorming commenced. Jogged to the east side of the track and …
It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was …
As we are in the month of February for Run Cajun Run, I needed to get some miles and was planning on doing the Cooper. What is the Cooper you may ask? Well, it is a routine where you perform 10 burpees, 10 squats, and 10 merkins then run around …
Can’t remember much from my 56th birthday beatdown except that it was like Heisenberg’s Mothership beatdown the day before. Anyway, we did some warmups, and headed down the sidewalk towards S. Carrollton Ave to the front of City Park. At every light post, we performed 5 burpees and the mode …
February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there …
-Welcome to F3 -Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little) -Warm Up -Grab a rock – alternating rifle carry & holding rock out in front -Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press -Hill – Quadrophrlia w/ rock straight …
