F3 New Orleans

Author: Einstein

  • Core’house Parking Garage

    Six Pax worked on their six pack all on their six, early this morning atop the Justice Center Parking Garage. It’s always a little cooler up there on the upper deck, and today it was a cool 33 degrees.

    Warmup: IC 15X; windmills, ss hops, arm circles, seal jacks, good mornings, imperial walkers, toe touches, hill billys, self love, smurf jacks.

    Main Event: consisted of all core exercises each IC 25X; flutter kicks, iron crosses, crunchie frogs, right hand to left ankle then left hand to right ankle, box cutters, right elbow to right knee then left elbow to right knee, american hammers, v-ups, right hand over left shoulder with arch then left hand over right shoulder with arch, big-boy situps, crunches.

    After each set of four exercise we did 25 burpees – for a 75 burpee total. And inspired by Cowbell, a few of us went into overtime and did an additional 25 – for a 100 burpee total.

    Circled up for the count off, announcements, and Fletch led us out with the prayer.

    Thanks for letting me lead you wee, manky, bastards.

  • Toil before The Tempest

    I had a new routine ready for the Pax this morning, but it being wet and humid, and me not wanting to get my Little Lord Fauntleroy outfit smudged, I decided to go with some old stuff.

    Warmup IC: Side Straddle Hops, Good Mornings, Smurf Jacks, Toe Touches, High Knees, Arm Circles

    Mosey to Bedrock Garden, with everyone grabbing a boulder for: curls, elf on the shelfs, squats, and overhead presses.

    Mosey to the Taj Mahal parking lot for some leg swings, then a ladder shuffle to and fro

    Mosey to the front of the Taj Mahal, circling up around the sans flag flagpole. Ring-of-Fire routine with push-ups and bear-crawl aplenty.

    Mosey to the Grassy Knoll for 10 quick sprawls

    Mosey to the Justice Center Parking Garage ramps – heading up the ramps backward lunging, then sprinting.

    Mosey back to the flag via Indian run.

    Circle up for count-o-rama and FNG naming- welcome Slowpoke Rodriguez!

    Akbar prays us out

    Thank you wee bastards for letting me lead.

  • Deck On The Upper Deck

    With rain forecasted, the plan was to work-out inside of the parking garage, using the F3-Deck-Of-Death routine. But the major rain held off, so we headed up to the upper deck for some fresh air and a modified D-O-D.

    Warmed up with 20xIC: windmills, s.s hops, arm circles, high knees, imperial walkers, seal jacks, good mornings, butt kicks, toe touches, smurf jacks.

    With the Deck-Of-Death, clubs=burpees, diamonds=merkins, spades=squats, hearts=crunchy frogs. Modified on the J,Q,K, face cards with; a run down the ramp, up the stairs, and across the upper ramp. Modified on the Ace card with a 50 yard bearcrawl and run return. Modified on the Joker with an exercise choice of whoever drew.

    Time expired about 3/4 through the card deck.

    Back at the invisible flag, we counted off, someone blurted out some stuff about Bushwacker. And Bart2Steve prayed us out.

    Thanks Gents. See you next Wednesday.

  • Nippy at the Gippy

    ‘Twas a little nippy at the Gipper this Wednesday.

    So a hardy warm-up was the order for the day.

    ICx20; toe-touches, arm circles, seal jacks, ss-hops, imperial walkers

    Mosey over to the Taj-Mahal for a ring of fire. One counter-clockwise bearcrawl with merkins along the way. Break for a set of hill-billys, then bearcrawl clockwise with merkins.

    Mosey over to the Justice Center parking garage for a set of elevens, doing burpees on the uphill side and merkins on the downhill side.

    Mosey over to the East parking lot, tracing out the parking space striping doing leg cross-overs.

    Mosey over to the front of the Justice center. Partner up. One partner straddles the bench, hopping from side to side while the other partner runs up the stairs and loops around. Then trade tasks.

    Mosey back to the flag.

    Moby prays us out.

  • Rise-n-Stein

    Sorry about this backblast being tardy. The piece of paper that I had my login password on, fell behind the refrigerator.

    So with a cool morning at the Gipper, in the 40s, a long warm-up was in order; 20xIC: windmills, side straddle hops, arm circles, seal jacks, good mornings, high knees, imperial walkers, butt kicks, toe touches, and hillbillys.

    Mosey over to the Taj-Mahal, split into two groups with one group running around the campus building while the other group squats in human chair position. Repeat a few times.

    Stroll over and circle up around the substantial flag pole. One pax walks to the flag pole and shimmys up the pole a little. The counter clockwise pax person calls out an exercise to be completed while the pole-climber hangs on. Repeat around until everyone gets a turn. Shooter, no doubt, could have a second career as a circus sway-pole climber.

    Mosey over to the Justice Center parking garage. A quick stop at the short wall to do a series of step-ups. Then to the ramps for backwards lunge walking and sprints. On the top deck we did a series of 100 yard side shuffles while touching the ground at each parking space.

    Mosey back to the flag for one minute of Freddies.

    Circle up, count off, and BushWacker leads us out with his Epistle to the Gipperians II.

  • I didn’t go to Notre Dame

    We did a lot.

    Bushwacker sends us on our way with his St. Paulesque – Epistle to the Gipperians.

  • Gipper before Gnarly

    “It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way…”

    Yes, and us polite Northshore`ians would face the uptowners guillotine late Wednseday night. So an easy workout was the call for Wednesday morning.

    Here is how it went:

    disclaimer

    warmup ICx20: ss hops, toe touch, arm circles, good mornings, imperial walkers, high knees, butt-kicks, smurf-jacks

    mosey to the Taj-Mahal: circle up around the flag pole for a ring of fire – pushups and bear crawl clockwise, pushups and bear crawl counter clockwise.

    step over to the nearby “Grassy Knoll” for 10 sprawls and 10 roll-ups

    mosey to the Justice Center parking garage top for a deck of cards routine – using: clubs to do crunches, hearts to do hillbillys, spades to do squats, diamonds to do merkins, joker to do wife pleasers. When a “2” card turned up, we did a 2 minute plank

    mosey back to the flag as time expired.

    Shooter prayed us out with a good one.

    Thanks guys – it’s always a fun Wednesday morning at The Gipper.

  • At the Gipper

    warmup; windmills, ss hops, arm circles, seal jacks, good mornings, high knees, imperial walkers, butt kicks, toe touches, smurph jacks

    mosey to the Taj Mahal back parking lot; partner one does a stop-start ladder run while partner two holds al gore for round one, then switch. Repeat 3 more times with position holder doing atlas squat, joga warrior pose left leg front, joga warrior pose right leg front.

    at the parking stanchion, leg swings front to back, then over and across,then on six, with feet up on parking bollard for body lifts x 10

    mosey to the front of the Taj, circle up for bear crawling, crab crawling, pushups, and planking.

    mosey to the grassy knoll for sprawls x10, and roll-ups x10

    mosey to the Justice Center parking garage upper deck for hill work – run up the ramp and jog back down, with the run part at 25%, 50%, 75% and 100%

    back to the flag?

    Mr. Bean prays us out

    Thanks guys.

  • Gipper It

    It was said that Ronal Reagan loved jelly beans, and kept a jar of them on his desk in the oval office.

    Strolling up to the A.O., looking up at the statue of R.R., one has to wonder if all of the carnuaba wax in those jelly beans contibuted to….

    Anyways, it was a beautiful post-Easter day to work off the candy consumption. And here is how it went:

    Warm-up: all 20xIC; toe-touches, good mornings, imperial walkers, arm circles, ss hops, high knees, seal jacks, butt kicks, smurf jacks

    Mosey to justice center parking

    Lunge walk, backwards halfway, then sprint the other half…repeat to the upper deck.

    For the main event: we did 10 burpees, 10 merkins, 10 sit-ups, sprint 300 feet. Repeat in decending order 9,8,7,6,5,4,3,2,1. For a total of 55 burpees, 55 merkins, 55 sit-ups, and 9 sprints.

    Mosey to the N.E. corner of the upper deck, do an exercise-then run a loop across the deck-down the stairs-then up the ramp – repeat four times.

    Mosey back to the flag. Moby strolls up with his pet cat

    Bush Wacker prays us out.

    And, welcome Cowbell, hope you enjoy the Northshore PAX

    postscript; Jelly Belly makes an interesting assortment of flavored jelly beans – even a coconut one.

  • Bushwacker misses out on PI day opportunity

    he should have slipped some PI day into his 3/14 Q … guess he is too busy dreaming up sesquipedalian verba, to use in his backblasts.

    Although I must say the wacker does have a good vocabulary.

    so on 3/13, at the Gipper, we had a conventional workout and here’s (here are?) the details:

    disclaimer

    warmup: 10 exercise each 20xIC; side straddle hops, toe touches, etc.

    mosey to the Taj-Mahal: partner up – one partner in wall chair position, the other runs around the building. Then circle up around the flag for some bear-crawling.

    mosey to the front of the Justice Center: run a few laps – adding in crawling under the benches – then up the stairs and around.

    mosey to the Justice Center Parking garage for merkins and laps around the concourse.

    mosey back to the trail head as time expires.

    Coconuts leads us out with prayer.

    is that a coconut pie?