F3 New Orleans

Tag: Vidal

  • 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.

  • 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!