F3 New Orleans

Tag: Yo Yo

  • A Bulgarian Celebration of Cinco De Mayo

    YHC came in with high hopes of easily surpassing 3 miles in this morning’s Mothership.  Well, we only got to 2.8.  Below is a recap of my failure.

    Warm-up

    Line up on the great lawn:

    • High knees (20 yards)
    • Carioca (40 yards)
    • Butt Kicks (20 yards)
    • Arkansas Do-si-dos (20 yards)

    Circle Up:

    • Arm Circles (15 forward, 20 backwards) – Keep ’em up
    • Moroccan Night Club x 25
    •  Self-Love x 15

    The Thang

    Mosey to the Museum for some Red Hot Chili Pepper

    • 10 Bulgarian Split Leg Squats Right Leg Forward
    • 20 Decline Merkins
    • 10 Bulgarian Split Leg Squats Left Leg Forward
    • 20 Incline Merkins
    • 8 Bulgarian Split Leg Squats Right Leg Forward
    • 10 Decline Merkins
    • 8 Bulgarian Split Leg Squats Left Leg Forward
    • 10 Incline Merkins
    • 6 Bulgarian Split Leg Squats Right Leg Forward
    • 6 Decline Merkins
    • 6 Bulgarian Split Leg Squats Left Leg Forward
    • 6 Incline Merkins

    Mosey to the Bayou for 10!  Pace is important.  Be quick.

    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups
    • 9 Merkins, 9 Squats, 9 Big Boi Sit-ups
    • 8 Merkins, 8 Squats, 8 Big Boi Sit-ups
    • …….
    • 2 Merkins, 2 Squats, 2 Big Boi Sit-ups
    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups  (See what I did there?)

    Mosey on to the track for an SFx Special.  Partner up.  Pax 1 sprints a 200 meters while Pax 2 jogs across the infield to meet him.  Flap jack and meet on the other side.  Each team completed 1600 meters. #CrowdPleaser

    Mosey back the Great Lawn, for some Cinco De Mayo inspired Dora.  YHC knew there was no way were were finishing, but that didn’t keep us from trying.  Partner up.  This was the plan:

    • 100 Ocho-Count Body Builders
    • 200 Mexican Jumping Beans
    • 300 Moribundo Cucaraches

    A few teams made it through the Body-Builders and into the Jumping Beans.

    Sprint back to the flag for COT.  Welcome to our FNG Stooge and T-Claps to The Hokey Pokey for the EH.  Big Coffeeteria afterwards with 17 Pax.  T-claps to Bogey for buying with his NCAA winnings and T-Claps to Rudy and Fracsac for paying their burpee debt.  Bible Study with Woz on Q next week at 8:15.

    -Hawg

     

     

  • Spartacus II…again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -J-Lo’s x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home and grab some grass (with stickers) for some Mary:

    -LBC x 30 IC

    -Flutter Kicks x 30 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • Wiggins, Mississippi F3 Workout???

     

    Every year our local homeschool community goes to enjoy a bit of the outdoors at Flint Creek Water Park in Wiggins, Mississippi.  It’s a great time where families can spend time outdoors and we can let the kids run wild in the woods without worrying.  This year, it was the weekend after Mardi Gras and the weather was not too cold for campfires but it was a great time to get together to hang out.  On Friday night, we had a scheduled weenie roast where all the families would be in attendance.  A perfect time to EH some fresh blood!  Unfortunately, I arrived late and couldn’t EH anyone for the planned Saturday workout but Mathlete and Babyface filled in with honors!

     

    The next morning, I arrived at the levee which is twice the size of our beloved Okwata levee at 6:55 am and our shovel flag was already up.  Coupons (rocks) were ready to go.  I welcomed the two (2) FNGs and gave my disclaimer which was received with the “What the H@!# did I sign up for” look.

     

    WARMUP

    Mosey across the top of the levee about 200 yards out and then headed back.  Did the standard SSH, Imperial Walkers, Windmills, Mountain Climbers, and Arm Circles.

     

    THE THANG

    Partner up for a Coupon Dora!  PAX 1 carries the coupon down the hill and then walks back up the hill while PAX 2 does said exercise then flapjack.

    100 burpees, 200 ww2 situps and 300 air squats

    After that epic event, we circled up for a Jack Webb and finished with a bunch of Mary

     

    CIRCLE OF TRUST

     

    We closed out with naming our 2 FNGs and asked the Lord to help us be better fathers and husbands….especially that weekend!

    Coffeeteria at a local donut shop and good times!  Thanks for letting me lead!