![\"\"](\"http:\/\/www.f3nola.com\/wp-content\/uploads\/2019\/08\/1-yr-AO-Anniversary-1024x768.jpeg\")
<\/figure>\n\n\n\nOn 29 Aug 19, the pax of AO F3 Westbank called Master Melvin celebrated its 1 year anniversary.<\/p>\n\n\n\n
What started with a core group of men drinking beer and seeing visions, resulted in a year’s worth of great memories, hard workouts, and good friendships.<\/p>\n\n\n\n
To celebrate the 1 year anniversary, 4 of the core men that were part of Master Melvin in the beginning led 10 minutes each of the total workout. <\/p>\n\n\n\n
9 total PAX braved the 0500 calling including one FNG.<\/p>\n\n\n\n
Opening<\/h2>\n\n\n\n
Fracsac opened the 0500 workout with some warm-up exercises.<\/p>\n\n\n\n
Then the group moseyed over to the large parking lot where we remained the rest of the workout.<\/p>\n\n\n\n
First Workout<\/strong><\/h2>\n\n\n\nThighs led the first workout with a unique challenge. With a 1 year anniversary in NOLA, we had to celebrate with some Mardi Gras magic. So, with the help of an ‘ancient Zulu King’, Thighs brought Mardi Gras cups each engraved with a unique workout and reps. As the PAX pushed out in a very wide circle, the Mardi Gras cups were laid randomly in the middle. On your mark, get set, Go, the PAX raced to the middle grabbed a cup, returned to their place and performed the reps\/exercise indicated. The goal was to collect as many Mardi Gras cups as possible until time or cups ran out. At the end, TripleShift and T-Square had accumulated the most at a whopping 6 Mardi Gras cups.<\/p>\n\n\n\n
35 Cups; w\/ equal amounts of cups having the following:<\/p>\n\n\n\n
- 10 – Burpees<\/li>
- 20 – Merkins<\/li>
- 30 – Squats<\/li>
- 10 – Jumping Lunges<\/li>
- 20 – Bobby Hurleys<\/li><\/ul>\n\n\n\n
Second Workout<\/strong><\/h2>\n\n\n\nThen T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.<\/p>\n\n\n\n
As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.<\/p>\n\n\n\n
Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.<\/p>\n\n\n\n
Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.<\/p>\n\n\n\n
Third Workout<\/h2>\n\n\n\n
FroZone took over at this point. He led us in some suicides that kept our heart rates very high.<\/p>\n\n\n\n
First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.<\/p>\n\n\n\n
Next set, required 10 jumping-lunges at the end of each suicide.<\/p>\n\n\n\n
The final set, required 10 Bobby Hurleys at the end of each suicide.<\/p>\n\n\n\n
With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.<\/p>\n\n\n\n
Fourth Workout<\/h2>\n\n\n\n
Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…<\/p>\n\n\n\n
- 100 – Merkins; each partner doing 10 at a time while the other planks<\/li>
- 200 – Squats; each partner doing 20 at a time while the other Al Gores<\/li>
- 300 – LBCs; each partner doing 30 at a time while the other does 6 inches<\/li><\/ul>\n\n\n\n
When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.<\/p>\n\n\n\n
At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.<\/p>\n\n\n\n
Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!<\/p>\n\n\n\n
It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.<\/p>\n\n\n\n
Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin<\/p>\n
Second Workout<\/strong><\/h2>\n\n\n\nThen T-Square led the next set of exercise. With a speed ladder and a cone placed about 10 m away, T-Square led us in a series of exercises that pushed the heart rate up with the muscles burning.<\/p>\n\n\n\n
As PAX waited to go through the speed ladder they would SSH. The first set, PAX would step each foot into the ladder and out rapidly to the end of the ladder and then bear crawl to the cone and then jump-lunge back to the beginning. We did this 2 times.<\/p>\n\n\n\n
Next, the PAX would jump both feet into and out rapidly of the ladder to the end. Then we Burpee-Broad Jumped to the cone. Then we Bobby Hurleyed to the beginning. We did this 2 times.<\/p>\n\n\n\n
Next, the PAX would high knees both feet into and out of the ladder to the end. Then we plank-walked to the cone. Then we high kneed to the beginning. We did this 2 times.<\/p>\n\n\n\n
Third Workout<\/h2>\n\n\n\n
FroZone took over at this point. He led us in some suicides that kept our heart rates very high.<\/p>\n\n\n\n
First set was suicides from beginning of the parking lot to the first light pole, then to the second, and finally to the end of the parking lot about 100m away. At the end of each set of suicides, we did 10 squats.<\/p>\n\n\n\n
Next set, required 10 jumping-lunges at the end of each suicide.<\/p>\n\n\n\n
The final set, required 10 Bobby Hurleys at the end of each suicide.<\/p>\n\n\n\n
With only 2 minutes left of his workout time, we continued doing jumping lunges until Frasac, official time keeper, announced for a change over.<\/p>\n\n\n\n
Fourth Workout<\/h2>\n\n\n\n
Medulla Oblongata took over as the final Q. Given all the heart racing exercises we did up to this point, he had mercy on us and required us to partner up to a Lazy Dora, which I think may be harder than an actual Dora…<\/p>\n\n\n\n
- 100 – Merkins; each partner doing 10 at a time while the other planks<\/li>
- 200 – Squats; each partner doing 20 at a time while the other Al Gores<\/li>
- 300 – LBCs; each partner doing 30 at a time while the other does 6 inches<\/li><\/ul>\n\n\n\n
When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.<\/p>\n\n\n\n
At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.<\/p>\n\n\n\n
Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!<\/p>\n\n\n\n
It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.<\/p>\n\n\n\n
Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin<\/p>\n
When Fracsac, announced the end of our time, we collected all the gear and moseyed back to the flag.<\/p>\n\n\n\n
At the flag, a cold Gatorade was waiting for us to refresh us and to celebrate the conclusion of our 1 year anniversary workout.<\/p>\n\n\n\n
Speeches were made. Pictures were taken. And FNGs were named. Welcome SpeedTrap!!<\/p>\n\n\n\n
It was definitely a hard workout that challenged everyone in different ways. But our brothers were there to encourage us and to see us to the end. It was a great workout to celebrate the many, many creative ways the Qs of Master Melvin has kept our workouts interesting, challenging, and positively memorable.<\/p>\n\n\n\n
Congrats, F3 Westbank on 1 year anniversary! Here’s to many more!! #MasterMelvin<\/p>\n
