F3 New Orleans

Tag: Einstein

  • Back in Black – from TurboTax

    Good to be back at The Gipper after an extended absence and while YHC actually was wearing a white t-shirt this morning, “Back in White” does not have the same cache’ as “Back in Black.” So there.

    White or black didn’t matter to the substance of the beatdown though. After a warmup of SSHs, shoulder taps, toe touches, Peter Parkers, seal jacks, Parker Peters, and windmills, it was off to Bedrock to kick off the Thang.

    Small boulders were identified and lifted in 90 degrees planes of motion as the PAX either re-habed or pre-habed their shoulders.

    Sufficiently warm, we moseyed to the Justice Center for an animal parade of sorts, Partner 1 performing an exercise (shoulder taps, plank reach throughs, 45 degree lunges, and curtsey squats) while Partner motored about 40 yards and back (bear crawls, reverse bear crawls, ostrich walks, gorilla walks, lateral lunges, crabwalks, and giraffe walks).

    Back to the shovel flag for some Mary with dynamic back and the side planks.

    Countorama, nameorama and then Einstein prayed us out.

    Nice to be back in the PAX. Thanks as always for letting me lead.

  • Kansas City Chiefs Rally – from Einstein

    But BBQ doesn’t.

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hillbillys,
    Neck Rolls

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-hearts, Jose10K-spades, Mathlete-diamonds, Einstein-clubs
    one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that amount of the card.
    Jokers – back-peddle around the upper deck

    We made it through the deck just as time expired.
    BBQ missed it all – his sweat-o-meter KCC hat would have registered south of the top squatchee button.

    Count-o-rama

    Jose-10K led us out with a prayer

  • Gipper Gold – from Einstein

    Plenty of entertainment at the Gipper on this cool 60 degree morning. With BBQ displaying his Irish Riverdance skills
    and Fletch pining about his unsuccessful panning for Gold after swallowing his gold tooth crown.

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hi Jack Hi Jills, Hillbillys,
    High Knees, Butt Kicks, Neck Rolls, Thumb Drives, Scissor Kicks (aka Irish Dance), Good Mornings, Cherry Pickers,etc.

    Thang:
    Carry, Pick up, and put down cinder blocks many times

    Mary:
    Rosalittas, Gas Pumps, V-Ups, Big Boys Sit-Ups

    Count-o-rama

    Fletch meister led us out with a prayer.

  • Fab Four at the Gipper – from Einstein

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hi Jack Hi Jills, Hillbillys

    Thang:
    Mosey to the Justice Center parking garage ramps; for the usual – lung walk backwards half way up then sprint the remainder repeating to the upper deck.
    On the upper deck for B.O.M.B.S; while partnered up; 25 Burpeess, 50 O Leg Trace, 75 Merkins, 100 Big Boy Sit-Ups, 150 Squats
    Partner one starts on the exercise while partner two runs out and back picking up on the count on the flip flop.
    Mosey back to the AO, back pedaling down the ramps

    Mary:
    Rosalittas, Flutter Kicks, one minute Plank,

    Count-o-rama

    BBQ led us out with a prayer.

  • Where Was Hammer? – from Jose10k

    I prepared an epic playlist for musical/pop culture trivia with our local expert, Hammer. However, when he didn’t show, the local, usual group were not impressed with my tunes. However, they tolerated my tunes and my choice of the beatdown. It was simple. 10 merkins, 20 squats, 30 lbcs at the corners, 10 times. Then a mile run stopping at every stop sign and doing an additional 20 squats.
    Back to the parking garage for COT, Einstein prayed us out. Happy Birthday weekend to Einstein, safe travels for BBQ to visit that new grandson, prayer requests for my mother-in-law. Thanks for letting me lead gentlemen. SYITG

  • Mosey-Go-Round – from Einstein

    …hitting the Covington hotspots

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Arm Circles, High Knees, Thumb Drives,
    Butt Kicks, Hi Jack Hi Jills, Neck Rolls

    Thang:
    Mosey to the Taj Mahal back lot; leg swings: left to right and front to back, using the parking stanchions for support.
    Then a ladder set using the parking stripes as a template, run up – back peddle back in 2,4,6,8, parking spaces for the ladder rung spacing, then repeat side shuffling to the left, repeat side shuffling to the right
    Mosey to the front of the Taj Mahal; plank up for a set of shoulder taps, peter parkers, and parker peters.
    Mosey to the Justice Center parking garage ramps; for the usual – lung walk backwards half way up then sprint the remainder repeating to the upper deck.
    Then a ladder set of star jacks, starting with one then adding one at every other parking stripe – total 91 star jacks.
    Then a ladder set of squats, starting with one then adding one at every other parking stripe – total 91 squats.
    Mosey back to the AO depot

    Mary:
    Rosalittas, V-Ups,

    Count-o-rama

    Bubba led us out with a prayer.

  • Leg Work at the A1C – from Einstein

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, High Knees, Arm Circles, Thumb Drives, Cherry Pickers
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Hillbillys, Peter Parkers, Parker Peters, Ankle Benders

    Thang:
    atop the Justice Center Parking Garage; a set of elevens with Sister Mary Catherine’s at the top of ramp, side-shuffle run downhill,
    squats at bottom of ramp, back peddle run uphill

    Mary:
    Rosalittas, V-Ups, Calf Raises, Crunches, Jane Fondas, Wife Pleasers

    Count-o-rama

    Jose-10K led us out with a prayer. Congrats to Grandpa BBQ

  • You say Tabata I say TabAta – from Mobydick

    Drizzle in the gloom at the Gipper. YHC has become a fan of Tabata and encouraged by the ideas that short intense resistance is a better fat burner than cardio. I really don’t like cardio. So my Q consisted of 5 exercises with coupons in 5 rounds 1 minute each of Squats Presses Tricep curls Fore arm curls and grave diggers. Rest for 1 minute in between was a variety of stretches. Constant full body motion

    BBQ and Bubba brought along a FNG so the low cardio gave us a chance to mumble chatter introduce these guys to F3.

  • Done with the Super 21!! – from Shooter

    Wrapping up the week with the A1c YHC wondered how many PAX from Grandmas would post to complete the Super 21… Q already knew Jose10k would be there as demonstrated by his questioning after the beatdown Tuesday as what would be rounds 15-21… Come on Jose10k, you need more than lushest lips and radiant skin to get YHC to give up the goods 😳😬… It was nice to see Hammer and Russo also make the commitment and take the 💊 on this Friday as well… We of course had some newcomers to the 21 with Einstien and BBQ posting and they get a well deserved T👏🏼… When all said and done these HIMs achieved the level of most of there counterparts half there age with the completed rounds…

    Warmup
    Brief 10IC Windmills, Toe Touches, Cherry pickers, Torso twists, Hillbillies and Imperial walkers..

    Dropped down to level 1 of the garage and met in the back corner on the Northwest side.. With instructions provided to the newcomers of Rounds 1-7 and the introduction of Round 3 15-21 given to Hammer. YHC, Russo and Jose10k picked up at 13 and so began..
    If your interested in knowing rounds 1-14 and what was called exercises simply look back to Tuesday’s BB.. Round 3 15-21 consisted of Carolina dry docks, donkey kickoffs, jump squats with the 21 being Bicycles… T👏🏼 to Hammer and the rest of Tuesday’s PAX completing and then recycling back to rounds 1-7, which if I am correct Hammer probably got back to Rd 4 or 5, YHC, Jose10k and Russo I would say Rd 2… Einstien and BBQ got through Rd 12 as Q called at 0555.. We moseyed back to the top for closing of core and also picking up additional PAX in Moby and Sonny.
    Finished hands to heels 10IC, Jane Fonda’s 10IC and pulses at the top 10IC..

    Count, announce, COT

    Thanks to Moby for praying us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Dirty 30 – from Akbar

    6 strong at the Gipper this morning. YHC arrived early to Jose running up from working on the ISI already. Chatter was so strong it continued through the warm up. Shooters 21 beatdown yesterday, continuing tomorrow at the A1C, getting old, different workouts, Fletch’s hot sauce, and when will the heat stop, and strength in people you would not normally recognize. A large lady walking up stairs in high heeled shoes is stronger than you think.

    Warm Up

    SSH, High Knees, Butt Kicks, Arm Circles, Toe Touches, Self-Love 15 IC

    Thang

    Mosey to the Justice Center stairs, stopping by the Rock Garden for a small/medium sized rock.

    6 men, 6 exercises for 3 rounds total.

    x30 OYO

    Merkins, Australian Mountain Climbers, Bulgarian Split Squats, Rock Curls, Sister Mary Catherines, Triceps Rock Press

    Run around the perimeter, up the stairs for 30 Calf raises, and return. Rinse and repeat x 3. Last round, no run, carry rock up the stairs for 30 calf raises.

    Mary
    LBC and Rosalita’s x15 IC

    Announcements: See Slack for details.

    Hammer’s leading F3 Bible Study starting Wednesday Aug 17th at the Crisis Pregnancy Center, 830-930pm

    St Vincent 500 – August 13th Thibodaux. Goose’s CSAUP to support St. Vincent Pharmacy, 2 man teams for a beatdown style race for points. 3-4 teams from the Northshore already signed up.

    September 10th, Coving Trailhead. 911 run to remember 5k or 5 miles. Good representation for our group participating.

    Count, Name, and Einstein prayed us out.

    Thanks for following my lead – SYITG – Akbar.