F3 New Orleans

Tag: Westward Ho!

  • Alone but with integrity – from Kenna Brah

    Simple warmup
    Since I was alone, me and my trusty ruck plate got to work
    10 reps 10 times
    OHP
    CURLS
    ROWS
    SQUATS
    TRICE EXTENSION
    DEADLIFT

  • KB & the Frac – from Fracsac

    Kenna Brah was excited to see YHC, so excited that he immediately started doing burpees upon seeing me. “Could this day get any better?”, asked my inner awesome voice. YHC quickly remembered to give a disclaimer, then figured my older brotha from another motha might need a little warmup. So we began with SSH and did some other regular warmup stuff, ending with 10 x 8 count BBs. Then it was time to mosey to the levee to take advantage of the concrete apron that was begging for attention. Since KB (that’s what we’ll refer to him as now) wanted burpees, who was YHC to deny him, or should I say HIM? Elevens with burpees and merkins, stopping at the top of the levee for 5 squats each time. KB really seemed to dig it. We then moseyed to the benches for some Power Ups, derkins, dips, and Bulgarian Split Squats. Those Bulgarians really know how to deliver the burn, I guess that’s why they invented that style of squat. If anyone knows a Bulgarian, please EH him, we need more info on this split squat thang. We saw a couple planes, so we did more burpees, cause that’s kinda what we do. We finished off with some Mary, kickin’ it with the Scuba Diver!

    COT

    Great stuff!

    SYITG!

  • Just Chillen’ (literally) at The Ho – from Baywatch

    Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup.

    25 SSH IC
    20 Mountain Climbers IC
    15 Imperial Walkers IC
    15 Arm circles (F/B) IC

    The Thang (Part 1)

    There were 5 trees along one side of the parking lot equally spaced at 10-15 yds apart. So we lined up at one end and did some modified suicides. Crab walk to first tree and back. Do 5 burpees. Lungewalk to second tree and back. 5 burpees. High-knee skip to third tree and back. 5 burpees. Run to last tree and back. 5 burpees. Now that we were all thoroughly warmed up, we moseyed over to the levy (we unfortunately didn’t have a Chevy to keep us warm).

    The Thang (Part 2)

    Elevens were on tap. Star crunches (aka Rower crunches) on one side. Bear crawl up. Do 5 squats. Run down and do burpees on the backside. Bernie Sanders back up. Do 5 squats. Then run down to start again.

    The PAX were able to finish with a minute remaining so we moseyed back to close it out with the COT. Thanks for pushing me gentlemen!

  • Westward Ho—down R.E.S.P.E.C.T – from Bolt

    Warm-o-rama
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps(all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    Frac rules enabled (plane coming in=pause the current exercise for 5 burpees then resume whatever was going on (2X)
    Rochamburpees
    winner does merkin/loser burpees and ties both do merkins, reps equal to round (10 rounds)
    Everest(up/over/back the levee):
    Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat.
    Side straddle hop burpees:
    Perform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees (5 rounds/10 burpees)
    Planks Jacks (ICx50, Duh!?)
    Escalator:
    10 jump-ups, 20 burpees, 30 merkins
    Chumbaburpee:
    SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.
    Tie Fighters
    Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force
    Mary
    Dying cockroaches 50x, again—Duh!?)
    Wife Pleaser-Squeezer: heels close to butt, elevate to wife pleaser but hold at the top for three count-lower to ground=1, rinse repeat for 10, Mahatma swore his butt didn’t tingle to which I say BS—too scared to admit it!
    Bogey insisted I was gonna need a defibrillator due to my excessive panting throughout the workout to which I say, if I’m not out of breath there’s no way Triple Shift has even broken a sweat.

    COT: beyond honored to be pushed by you men and appreciate those who joined my respect misery.

  • Sweetness at the Ho – from Fracsac

    Westward Ho needed some love, so YHC stepped up and snagged the Q. Arrived a little early to get some burpees in, because that’s kind of what I do….
    Luckily Mahatma pulled up, keeping it from being the loneliest site.

    Disclaimer given.

    Warmup with usual stuff.

    The Thang:

    Pax 1 carry Sweetness across the parking lot, complete 10 burpees and carry her back.
    Pax 2 jump rope.
    Rinse and Repeat x 4

    4 corners with merkins, squats, Floyd Mayweathers, LBCs, lunges, big boi sit-ups, tin snips and dying cockroaches.

    COT

  • 8 Counts Steal the Show – from Fracsac

    YHC and Hokie took on the Westward Ho on a slightly muggy but dry morning. Started with a mosey to the pier, where the warmup happened. 15 x 8 count BB’s to round it off with some burpees as planes passed overhead.
    Mosey back to the parking lot for a little Dirty Mac Duece, where 8 count BB’s took up two of the spots for 24 more. We did other stuff too, and burpees as a plane passed overhead.
    Four corners in the parking lot with another 10 x 8 count BB’s, with other stuff sprinkled in, including burpees IC.
    Finished it off with a little Mary and a COT

    Perfect start to the day!

    SYITG

  • 4 Good men making a better world – from Kenna Brah

    Warm up
    Light Jog, Butt Kicker, High Knees
    Hillbillies 30x
    Toy Soldier 30x
    Arm Circles 30x each move
    Rnd 1
    3 Rnds – 1 Min each ( 15 min )
    1. 4 Cones Jog around
    2. SSH
    3. Left/Right Over Cones
    4. Straight Sit up – Arms out
    Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
    Decline Merkins
    Single Leg Squats
    Ring Rows
    Side Leaning Pulls
    Xtra
    10 – Kneeling Getups
    On Knees Feet brace – lean forward
    Walk Back
    Balance work and squats on curb

    Announcement/Intentions/Prayer

  • Frac’n Awesome – from Fracsac

    YHC arrived at the AO a little early to take part in the planned pre beat down prayer that was set up and supposedly hosted by one of our resident preachers. Being it was YHC and Kennah Brah that posted, Kennah Brah donned his preachers hat and led an outstanding prayer to inspire YHC into taking the Q. With the shovel flag planted, a brief disclaimer was given, then we got to it.

    Short lap around the parking lot.
    IW IC x 15
    GG IC x 10
    AV IC x 10
    HB IC x 15
    Bat Wings ending with MNC and dancing!

    The Thang

    The Motivator! Deconstructed SSH starting at 10 down to 1.

    11s with Burpees and Big Boi sit-ups in the parking lot. Mode of transportation was running.

    Mosey to base of pier for Dora:

    100 hand release Merkins
    200 LBC
    300 squats

    One pax does the exercise and the other runs around palm tree circle and back.

    We had 2 planes pass overhead, so more burpees!

    COT

    All 5 core principles adhered to by 2 HIMs!

    SYITG