F3 New Orleans

Author: TankedUp

  • Global Warming at the Gipper

    Could not ask for a better morning with 9 bad ..ss F3 Warriors. Cold stopped no one this morning. Simply made for a great experience with the friendship thanks to F3.

     

    Warmup–we shot through 13 exercises with highlighted Side Straddle Hops where as 1 man at a time bounced to the center and back like a one man show during a wedding reception party. I think Bushwacker took that one as the best SSH dancer!  Other exercises included high knees, butt kicks, lunges, Merkins, side lunges, sumo squats-that was fun too, especially with the added arm gestures. Some of the exercises were repeated for a total of 13.

    The Thang–mosey to the courthouse (and a cyclist) for a little fun with merkins and Derkins… 5/20 rotation till it was 20/5 for a total of 100 merk/derks!

    Mosey to the parking lot for 3 more activities. 1- Four laps of a combination of lunges, bear hops, and bunny hops 2- circle around the imaginary flag pole. To the center and back with 12/3/6/9 rotation followed by crab crawl… Oh, when we got to the center it required a hand slap or twinkle toe touches.. Have to have been there to get the picture.3–Fifteen merkins with 2 runs blended in. Great for the cardio.

    Mosey back to the Gipper for some warm down exercises. Some discussion about the race this Saturday at 9 pm.. Be there, we are ready! And don’t forget Tough Mudder on the horizon.

    Hero of the day–Shooter–why you ask– no gloves!

    Closeout prayer by Bushwacker..reminded us how blessed we are.

     

     

     

     

     

     

     

     

     

  • Covington Trailhead- nice morning

    Was a beautiful morning for a workout with 8 strong.

     

    Warmup– merkins, side straddle hops, merkins, squats, merkins, and various other wonderful warmup exercises.

     

    The Thang–jog to workout position 1– Point 1-Balboas run to point 2-merkins,plank jacks, and mountain climbers. 3 sets of various rotations.

    Jog to position 2 flagpole  sets of arm and chest exercises,  we rotated left to right. Good upper body workout.

    Jog over to position 3  The Maverick– 100 Merkins with partner with running in between. That got us.  Bushwacker team 115 of those bad boys.

     

    Jog over to position 4–1 round 1 minute with Ali.. Had to be there to know what that involved.

     

    Jog over to our starting point— Side Stradle Hops, Squats.

     

    Close out with prayer led by Bushwacker!  On with our daily activities

     

     

     

    .

     

     

     

     

     

     

     

     

     

     

     

  • 2 Mile Pace Without Turbo!

    Three men ran the 2 mile run this morning. It seemed a bit easier even with the 90 percent humidity. Then it dawned on me, we did not have our 6 minute miler setting the pace for us today! So yes Turbo, we did miss you Mr. Pain Master!😀 I am sure all our north shore guys know what I am talking about..

    WARMUPS- Side Straddle Hops, Windmills, Squats, Mummy Kicks, Hand to Toe, Elbow to Knee.

     

    THE THANG– cranked it up with the Franko Meter– 4 laps with cones, to first cone  bear crawl followed by a burpee,  crab crawl to 2nd cone, 2 burpees, bear crawl to 3rd cone, 3 burpees, crab crawl to home base 4 burpees! Repeat 3 times fellas!

    6 Pack Time– we made a circle and pushed hard in cadence Putins, Peter Parkers,  Parker Peters and Flutter Kicks. Repeated the 4 exercise routine 2 times.

    Cardio– 100/200/300– 2 man teams blast out Merkins, Squats and Mountain Climbers with 40 yard runs in the mix.

    Playground Time– Grundys favorite Bunny Hops, followed by Pull Ups, and a run through the 2 jungle gyms. 3 laps!

    Indian run to RIPS for 4 minutes of stair climbing.

    WOW– times up already?!   Yes indeed

     

    Prayer close out by Grundy… On our way for some hard earned coffee..YES! Man I sweated today! Didn’t you??

     

     

     

     

     

     

  • Morning at the LakeFront With Some Great Men!

     

    Better late than never and help from a young stud named Grundy who has a fantastic memory! The morning started off with a 2 mile run with Steve Spielberg and Tanked Up doing the honors. Thankfully , I coerced my comrades into a round robin morning.

    Warm Ups– side straddle hops, imperial walkers, squats, hillbillies, arm circles, and my favorite-mummy kicks.

    The Thang– The group moseyed to an open area for some back and forth 30 yard runs with merkins and burpees on each end times 3..10/5.

    Then onto the sea wall for step ups 15 reps per leg for some leg work.

    Followed by an Indian Run to the end of road.. There it was Dora time 1-2-3 100 merkins,200 squats, 300 mountain climbers. All of this partnered up with a fellow F3 ass kicker!

    To the swing sets for some boat rockers, oblique roll crunches, followed by the six pack exercise 1merkin, 5 pull ups  with merkins ascending and pull ups descending.

    On the way back we worked lunges with a team member sprinting to and from the circle.

    Closed out the thang with a 6 minute run up and down the stairs at rips with 20 reps of step up or side steps..

    Finally , moseyed back to the flag (Grundy sprinting) for some warm down exercises, prayer and coffee!

    Special thanks to Grundy, Steve, and Shooter for inventing this workout and helping the old man with the day and helping me remember what we did!!

    Hopefully I did not leave you out..

     

     

     

     

     

     

     

     

  • Cheering On Moby

    Beautiful morning for our workout. Our senior member Moby-67, continues to make progress. Respect/respect for our man. Grundy was in a “kick-ass” mode determined to finish first in every event. Only Turbo could stop him this particular morning. Leave it up to the jury to determine the overall number 1 guy😁.

    Special thanks to “Steve” for keeping Tanked-Up spirits high as he led the PAX.

    Warmups 20x –Side straddle hops, windmills, squats, mummy kicks, imperial walkers ,  rinse repeat.. In cadence.

    Thang– 10 merkins followed by a circle run up the steps of the courthouse and around the backside perimeter x3… Estimated 250 yardsx3.

    Same location… Let’s do some Merkins and Burpees till we burn out!

    Mosey to the elevated parking lot– 3 laps up 3 flights of stairs (no skipping steps) cross to the other side and down we go… Keep that 3 lap loop going boyz.

    Walk/jog/sprint– light pole to light pole followed by a full lap sprint…Grundy goes for gold and takes it!

    Mosey back to our warmup location for 2 minutes of rocky balboas followed by our warm down… Jane Fonda’s and Putins.

    Closout with a prayer led by Grundy.. Team gives Moby Dick high fives for his continued improvement. One Team One Mission… We are family…

     

  • Moby at the Trailhead

    A beautiful morning provided our men a great way to bond and work out like a well oiled machine. A FNG joined the ranks and he pressed hard to stay with the pack. At the end of the session we named our friend which will be provided at the end of the post.

    Warmup–15 reps in cadence-side straddle hops, windmills, imperial walkers, mummy kicks, split jacks, squats

    The Thang- the team spent 7 performing a jog/exercise routine performing various exercises such as leaps, butt kicks, lunges–thanks Steve giving me hints during the jog portion. You my buddy!

    From there we crafted a 10-1 routine with cinder blocks, merkins, and squats. A routine I plagiarized from our fearless member-Turbo.

    After that fun we did a short mosey to the trailhead where the team went 5 rounds of Butkus excercises. In essence,1 minute rounds of Rocky Balboa hops. Einstein and TankedUp were in such perfect unison their steps sounded like a bad ass  military unit.  I sort of felt like Ali dancing in the ring.

    The team closed out the thang with a merkin, bear crawl, and run routine for a solid 7 minutes.

    Warm Down–a short warm down routine featuring Jane Fonda’s

    In closing we had fun with our FNG… Through our short talk it became obvious our friend must be named Moby Dick!! If you want to know the rest of the story we hope you join us next week for the “non written” explanation!

    In closing, Einstein led the PAX in prayer and off we went!

     

     

     

    ,,

     

     

     

     

     

     

  • Incremental Gains At The Trailhead

    Seven men strong on deck this wonderful morning.  The PAX had to help Tanked Up with the lingo, but he didn’t mind as it is all for fun. After the workout I am sure it was fair to say everyone went home knowing they worked their butts off! Can’t wait for Saturday to turn it up another notch!

    Warmup–side straddle hops, imperial walkers, squats, merkins, windmills, 20 reps per

    Onto the courthouse with 5 cycles of  20 reps De-Construct Burpees

    Mosey to the parking lot to take on 5 laps of Bernie Sanders hill climbs… The 5th lap you could feel the “Bern”

    Onto the roof for 100 merkins, 200 imperial walkers, 300 leg thrust from a merkin position..with  50 yard runs at intervals.

    Wrapped up the  activities with a rotation of Bataan Death March…Picking up the foot pace at the end to punish Tanked Up😀

    Mosey back to the starting point for some cool down Jane Fonda’s and Flutter Kicks

    Closed out prayer led by Chewy..

    Up Next– Collard Greens..

     

     

     

     

     

     

  • Trail Blazing at the Trailhead

    Great to see Steve made it with the PAX even though he was out with friends till 0100 this morning. 0600 came early for him. Sorry we missed EiEi, something about  butter milk and cookies hurting his tummy😬!

    The Thang

    Warmup

    20xic Side Straddle Hops, Windmills, Squats, Butt Kicks, Mountain Climbers, Merkins

    Get To Work

    Mosey to the Courthouse- fun with Rocky Balboa’s, 7 hard laps filled with Toe Taps, Derkins and Irkins. Continued with 5 reps of De-Contruct Burpees.

    Mosey to the parking lot rooftop for some fun with Bearmuda Triangles. Three sets with ascending Burpees  at each cone. Could feel the sweat after this activity! No time for rest as we challenged ourselves with the Baatan Death March. Next time 2 men down instead of 1 to do the Burpee portion. Sure to increase the intensity.

    Mosey backed to our starting point to conclude with Jane Fonda’s and a host of other leg exercises.

    Prayer- bless these men, our entire north shore team and our families.