F3 New Orleans

Tag: Willy

  • Angie’s List will check you for Ticks – from Sandbar

    YHC has been in a constructive state of mind as of late and bricks seemed to be just the thing. Bonus is having my 2.0s leave the the comfort of the AC for 10 minutes to load my truck the night before.

    Warmup – 10 grass grabbers IC. That’s it.

    Mosey to the truck to pickup bricks. Mosey with the bricks to the levee.

    Recent rain had kept the levee board from mowing, or the inspection guy has been on vacation. Grass was high and wet. Much grousing among the PAX re: snakes, rats and ticks. Angie’s List was particularly interested in the ticks and where they might end up.

    We did 7’s. Brickbys at the bottom and squat thrusters at the top. Each PAX had to blaze a trail through the tall grass to the top of the levee and back down and apparently stuck to their trail after it was made. When we finished, there were these neat lines up and down the levee like a crop circle bar code. Well done gentlemen!

    Mosey with the bricks back to the zoo. Pair up for Dora – 100 merkins, 200 floyd maywethers (with bricks), 300 LBCs (with bricks).

    After, we had a few minutes left for people’s chair wonderbras and dodo birds on the wall of the zoo, with the bricks.

    Mosey back to the flag for COT.

  • Ab-Solutely

    Where are my keys, YHC kept muttering to himself.  Tick tock tick tock.  YHC roared in half a minute late to lots of mumblechatter.  Disclaimer easy to give. Definitely not a professional trainer.  So off go the PAX with a mosey around the track to the flag pole.

    Warmup: SSHs 31xIC, Squats 29xIC, Grass Grabbers 25xIC, Merkins 19xIC

    Mosey to the Row Station for the first COP.  The PAX divided into five groups: first group, 10 burpees for the count; second group, monkey humpers AMRAP, third group, merkins AMRAP; fourth group, dying cockroaches, AMRAP; fifth group, inverted rows, AMRAP.  Rotate around, and then rinse and repeat.

    Mosey to the Labyrinth for some ab work that went something like this: Russian twists 20xIC; Flutter kicks, 20xIC; Russian twists 18xIC; LBTs 20xIC; Russian twists 16xIC; Protractors; Russian twists 14xIC; Hello Dollys 20xIC; Russian twists 12xIC; Dying bugs 20xIC; Russian twists 10xIC; Low country crab 20xIC; Russian twists 8xIC; Real Freddy Mercuries 20xIC; Russian twists 6xIC; LBCs 20xIC; Russian twists 4xIC; Dying cockroaches 20xIC; Russian twists 20xIC. That’s 128 Russian twists in cadence, or 256 total.

    To the benches for a wrap up.  Too dark for box jumps, but…  Right leg stepups 20xIC; dips 20xIC; left leg stepups 20xIC.  Then mosey to the lights on Oak Alley.  Sprint ASAP to the last light and then back to the flag.

    Count Off, Name-O-Rama with video off, Announcement for Coffeteria, Intentional, COT.  At Coffeteria, YHC realized yet again that he is incapable of taking a video; all he got was two seconds of clapping after the PAX had all given their names.  Some day, Alice, some day.  Thanks, JV

  • Gabby, Come Home

    Fall after Day Light Savings Time is glorious.  So git at it.

    Warm Up

    • SSHs 20xIC
    • Low Slow Squats 20xIC
    • Squat Pulses 10xIC (where are you, Shorty?)
    • Imperial Walkers 20xIC
    • Mountain Climbers 20xIC
    • Self Love OYO

    COP1:

    • Halo right 10xIC
    • Halo left 10xIC
    • Triceps 15xIC
    • Curls 20xIC
    • Suitcase lift right 15xIC
    • Suitcase lift left 15xIC
    • Kettle bell swings 25 OYO
    • Goblet swats 20xIC

    Even though Carrollton Soccer has finished up for the season, the PAX needs to respect the pitch: all those Latin Americans who know what they’re doing shouldn’t have to dodge holes in the field…  So the PAX moseyed to behind the goal for some egg tossing.  Bear-crawl to the other end of the field, while tossing your kettle bell.  Then lunge walk back.

    COP3: Sevens over the hill.  On one side, bench press (2 is 1) from 12 down to 2; on the other side, manmakers from 1 to 6.  Douille planked while the rest of the PAX finished.

    COP4: Where’s Gabby?  In an homage to all that could be right (or wrong) with Open the Gates and other such DownPainments, the PAX pair up for some sharing the love.  Each paid lock their ankles together to do Big Boi situps passing a kettle bells between them.  While one PAX is lifting the Kettle Bell, the other PAX is imitating him without a Kettle Bell.  Do it to a count of 20: decide whether 2 is 1 or not.  And then get shamed for making the wrong choice.

    Circle of Mary:

    • Russian Twists with Kettle Bells: 20xIC
    • Flutter Kicks 20xIC
    • Crunchy Frogs 20xIC

    Countoff, Name-O-Rama and COT.  Give thanks for all.  YHC, JV

  • Fog

    It was foggy in the gloom, so foggy that YHC can’t remember diddly of the PAX did, other than kettle bell tossing.  But it was a GREAT Beatdown.