F3 New Orleans

Tag: DarkWingDuck

  • Coupon Work at the Gipper – from Einstein

    A pleasant 63 degrees for the gathered PAX, this Wednesday morning, at The Gipper.

    Long Warmup:
    Toe Touch, SSHops, Good Mornings, Windmills, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, Scissors, Thumb Drives, Swimmers, Smurf Jacks, Soccer Ankle Twirlees, Chest Pump-Arm Slingbacks, etc.

    Mosey to the coupon cache location

    Event: grab your cinder block
    Round 1: blockees, curls, rows, overhead press, then right arm farmer carry around the AO, left arm farmer carry around the AO, rifle carry around the
    AO
    Round 2: shoulder taps with the block – push out with right arm – drag back with left arm, leg lifts over the block, merkins on the block, bridges on block, then run around downtown Covington depot loop.
    Round 3: big boy situps with block on chest, crunchy frog with block on chest, block presses from the horizontal, bear crawl/block drag up and down the small hill, finish uo with murder bunnies up and down the hill

    Time is up – return coupons

    Circle-up, Count-o-rama, Legal leads us out with prayer.

  • Gipper Good & Plenty – from Einstein

    A pleasant 53 degrees for the gathered PAX, this Wednesday morning, at The Gipper.
    Good to see Maverick strolling out of the gloom and into the Gipper AO. I thought he was an FNG

    Long Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks, Scissors, Thumb Drives, Swimmers, Hi-Jack-Hi-Jills, Smurf Jacks, Ice Skater Hops etc.

    mosey to the coupon cache location

    Event: grab your cinder block
    Round 1 curls, rows, overhead press, then right arm farmer carry around the AO
    Round 2 leg lifts over the block, alernating plank pushups over the block, bridges on block, then left arm farmer carry around the AO
    Round 3 big boy situps with block on chest, presses from the horizontal, lunge walk forward, lunge walk backward, then rifle carry around the AO
    Round 4 murder bunnies up and down the small hill

    Mary: one minute plank

    Count-o-rama, Maverick leads us out with prayer and intentions.

  • Ramp Work at The A1C – from Einstein

    A cool 57 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, imperial walkers, neck rolls, high kneees, butt kicks, shoulder press, hi jack hi jill, arm circles, hillbillys, smurf jacks, thumb drives, ice skater hops, etc.

    Thang:
    Set of Elevens on the up-down parking ramp;
    pop-up and pop-down squats at the top, forward and reverse lunges at the bottom, back-peddling and fore-peddling on the flip-flop run up and down the ramp.

    All had fun…with mumble chatter about Jose10k honeymoonig, BBQ missing in action, and cuz Bushwacker dealing with sequestration under the Jesuit “cone of silence.”

    Count-o-rama
    Prayers/intentions offered for cancer patient, heart patient.
    Prayers/intentions offered for cuz Bushwacker – while he’s silently retreating at the Manresa facility in Convent, LA.

    DarkWingDuck led us out with prayer.

  • Write a Backblast – from Einstein

    A humid 72 degrees for the gathered PAX, this Wednesday morning, at The Gipper.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Scissors, Thumb Drives, Swimmers, Hi-Jack-Hi-Jills, Smurf Jacks, Ice Skater Hops etc.

    mosey to the coupon cache location (tautology?, maybe…I’ll check my Harbrace handbook)

    Event: grab your cinder block; lift it, pull it, push it, carry it, etc. finishing up with murder bunnies uphill and downhill (yes there is a three foot hill at the Gipper location)

    Mary: flutter kicks, gas pumps, plank

    Count-o-rama, DarkWingDuck leads us out with prayer and intentions.

    Thanks guys. Always fun.

  • DICTATOR DECK OF DOOM – from Einstein

    A slightly muggy 67 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, imperial walkers, neck rolls, high kneees, butt kicks, shoulder press, ankle rotate, hi jack hi jill, arm circles, scissors, hillbillys, etc.

    Thang: Deck of Doom – using card deck, caught on the fly, at the KREWE D’ETAT parade .

    Each of the Pax is assigned a suit. When their suit is pulled – they pick out the exercise, and whatever number turns up – that’s the amount of reps.
    with this twist added – if the same suit shows up on the next card turn, the count doubles, triples, or in one instance this morning “fourples.”
    The idea was to keep it lite, this morning, so all would be fresh for the upcoming FURY, but it turned into a sweat fest.
    Jose-10K kept us focused on the high math.

    All had fun…with mumble chatter about BBQ missing in action, with speculation of what action could posible keep him from posting at A1C.
    then the fun stopped when Moby Dick blasted us with a “wendy’s chili special.”

    Count-o-rama

    DarkWingDuck led us out with prayer.