F3 New Orleans

Tag: Einstein

  • A1C is the Hexadecimal Equivalent of 2588 – from Einstein

    …and it just happens to be how old I felt after laying out for a few months.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Neck Rolls, Smurf Jacks, maybe some more…

    Thang:
    Standard playday with core exercises at the four corners
    and using the parking lot stripes as a template:

    loop 1:lunge walk forward two stripes, lunge walk backward 1 stripe, repeat, traversing the upper deck
    loop 2:deep squat at every parking space, with a four count bounce
    loop 3:merkin at every parking space

    Count-o-rama

    Russo led us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.
    And thanks for the ride home Fletch

  • LUNGES & LUNGS REDUX – from Einstein

    a light group at the Gipper this morning – missing a few regulars

    after some chit-chat and a short disclaimer, we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Hillbillies, Shoulder Shruggs/Rolls, Imperial Walkers,
    Swimmers, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…

    mosey to the stair case leading up to the Upper Deck of the Justice Center Parking Garage
    heals over hands climb up the stairs, one at a time, while the pax does side staddle hops fore and aft, before regouping

    Thang: (a repeat from the A1C workout a few weeks back – hence the REDUX)
    reverse lunge walk half way down the down ramp, back peddle back up
    reverse lunge walk all the way down the down ramp, back peddle back up
    forward lunge walk half way down the down ramp, sprint back up
    forward lunge walk all the way down the down ramp, sprint back up
    lateral lunge walk – North facing, half the way down the down ramp, sprint back up
    lateral lunge walk – North facing, all the way down the down ramp, sprint back up
    lateral lunge walk – South facing, half the way down the down ramp, sprint back up
    lateral lunge walk – South facing, all the way down the down ramp, sprint back up
    deep squat at every parking space, half way down the down ramp, sprint back up
    deep squat at every parking space, all the way down the down ramp, sprint back up

    mosey back to the flag

    Count-o-rama

    Bubba led us out with a prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • Leg Work @ the A1C – from Einstein

    a cool 42 degrees at A1C this morning
    without the stalwart BBQ around to entertain the PAX with his Midwestern sensibility, we got right down to business
    and after a short disclaimer…

    Warmup:
    all 20xIC: Arm Circles, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shrugs, Imperial Walkers,
    Thumb Drives, Swimmers, Grass Grabbers, Cherry Pickers, Neck Rolls, Seal Jacks, Smurf Jacks, Irish Scissors, maybe some more…

    Thang 1:
    on the Upper Deck ramp of the Justice Center Parking Garage
    a set of 11s; with squats on the upside and lunges on the downside
    with back-peddling, laterals facing North, laterals facing South,
    karaoke, and regular run (repeating the ramp work 2x)

    Thang 2:
    to the stair well for some flexibility work;
    on the bottom floor one Pax goes up the stairs – heels to hands fashion – while the remaining Pax perform side straddle hops
    once the lead guy touches the first landing, the next Pax takes off in the same fashion. At the top of the stair well, the arriving PAX does side straddle hops until the whole Pax finishes
    their climb.

    Mary: round robin on the Mary
    Einstein 20 V-ups
    Moby 20 inverted scorpions
    Jose10K 20 penguins
    Fletch 20 crunches

    Count-o-rama

    Fletch prayed us out into the day with a St. Stanislaus Rock-A-Chaw special

    Thanks guys. Always extremely decent of you letting me lead.

  • Tribute to Bobby Hurley – from TurboTax

    YHC is no Duke fan. He’s a Georgia fan like Yankee. Go Dawgs! But that didn’t stop YHC from paying a tribute of sorts to the Duke basketball star this morning.

    After a quick warmup of seal jacks, shoulder taps, imperial walkers, Peter Parkers, hillbillies, Parker Peters, SSHs, and merkins, the PAX made its way to the back of the Justice Center for the first of two AMRAPS.

    7 minutes of Bobby Hurleys, broken up into sets of five by a trip up and down the rear Justice Center stairs.

    Bear crawl/merkins and lunge walk/Bobby Hurleys through Oak Alley to the front of the Justice Center for the second AMRAP.

    7 minutes of hand release merkins, broken up into sets of five by a trip of crossover runs up and down the front Justice Center stairs.

    Another trip down Oak Alley…this time sprint/coast and crab walk/crab cakes.

    Mosey back to the Shovel Flag for some Mary. Front plank, Jane Fondas, Scuba Steves, more shoulder taps, Nolan Ryans and finally some dynamic back planks.

    Good work this morning guys. Thanks as always for letting me lead.

  • Blockheads – from TurboTax

    Seven blockheads with a combined age of over 370 years posted at The Gipper this morning. Bean and Cowbell usually lower our average age, but they both fartsacked. So we beat ourselves up without them.

    Warmup of Merkins, Seal Jacks, Peter Parkers, Side Straddle Hops, Mountain Climbers, Imperial Walkers, Shoulder Taps, Hillbillies, J Lo’s, and 10 burpees then we grabbed our blocks and headed over to the Boatyard for the main event.

    3 cones 15 yards apart.

    Partnered up and partner one carried both partners’ blocks 30 yards to the 3rd cone and back while partner two performed burpees, flap jack until the partners reach 50 total burpees.

    OH carry with 50 hand release Merkins.

    Bear block crawls with 100 Bobby Hurleys.

    Lunge/frog jumps with block around the worlds.

    Bear crawl/jogs with block figure 8s.

    And between each round we hit some agility drills and sprints with a grand finale of two all out sprints before heading back to the shovel flag.

    Great work this morning guys. Pretty good for a bunch of old dudes. Thanks for letting me lead.

  • And that’s a wrap for 2021 – from Mobydick

    Pax: Einstein Waterpick Hawgs Breath BBQ Jose 10K Ackbar Mobydick

    A perfect December morning…if we were in Miami 72 degrees and a light breeze for a New Year’s Eve. Since YHC, Mobydick, is not a big fan of running Waterpik had to make do with a focus on Core and upper body. After a brief warmup with 20x Ic SSH Grass grabbers Self Love High Knees
    The Thang began with a circle up. 10x Merkins. Staying on the deck pax flips on your sticks for 20x IC Leg Lifts.
    Pax rolls to right and OYO 10x Diamond Merkins. OYS and 10x IC Hello Dollies
    Roll to the right and 10x OYO Diamond Merkins Flip OYS 10x IC Rosalitas.
    ROLL right and 10x OYO Wide Merkins Flip and 10x IC Freddy Mercury.
    Roll right 10x OYO Shoulder Taps flip and 20x LBC Recover.
    Since quality over quantity was the theme PAX Lunge walked with Knee touch 50yds’.
    A little breather taken by back pedaling 50yds’, side shuffle right 50yds’ Side shuffle left 50yds and back pedal 50yds to return to start.
    A brief mumble chatter and on to iso. 1 minute of Al Gore down low hugging the tree close to the ground. Followed by 1 minute Regular Plank. 1 minute of Left Plank. 1 minute of Right plank.
    Another round of Back pedal/Shuffle. Lead up to close with some more stretches Self love, up high, down low then Toe touches legs straight and stretch it out and some windmills Last one 10 Dirkins.and COT

  • Reindeer Games – from Russo

    Temperature was down to 37 this morning at the Gipper, which was not quite low enough for a winter wonderland (or sleeves for YHC), but cold enough for some reindeer games.

    As a kid, if you asked me what the best part of Christmas was, the easy answer was presents. From Legend of Zelda II: Adventures of Link to a Commodore 64 and its floppy disks, from Castle Grayskull to Optimus Prime, nothing beat the joy of ripping open wrapping paper, fumbling to tear apart boxes, and hoping you wouldn’t have to deal with the nightmare of shrink wrap. I got really, really good at feigning joy when clothes or books were the end result.

    As I got older, the best part of Christmas (besides the whole Jesus in a manger thing) moved from gifts to sleeping late because there was no school for two whole weeks, then to holiday parties, and then again to where it currently resides: eating. And more eating. And then eating some more.

    But because the gifts are a staple of the holidays, YHC was in a giving mood today, serving as the MC for a few rounds of Dirty Santa!

    Warmup (All IC, either 12x or 21x to honor today’s date as a palindrome – 12-22-21)
    – Seal jacks (not plank jacks)
    – SSH
    – Cherry pickers
    – Grass grabbers
    – Imperial walkers

    Thang
    Your basic Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from Santa’s bag (in this case, Santa was slumming it with a quart sized Ziploc) and performs said exercise while the other HIM perform the standard (e.g. merkins).
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -20 jump squats
    -30 squats
    -8 Hand release merkins
    -20 hello dollies
    -20 leg lifts
    -30 monkey humpers
    -25 plank jacks
    -4 krakken burpees
    -8 SMCs
    -15 murder bunnies
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -24 Apollo ohnos
    -15 scissor kicks
    -12 star jumps
    -20 freak nastys
    -1 burpee
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -2 gas pumps
    -33 cherry pickers
    -6 donkey kicks

    Between rounds, Pax also moseyed around the courthouse and square to provide for some strategizing.

    A mosey back to home base, COT, name-o-rama, announcements and prayer closed us out.

    T claps to Fletch for also playing Santa and gifting us with his famous hot sauce.

    I don’t often have a chance to make the Gipper because of weekly commitments, so I appreciate you all joining me and letting me lead you all.

    One final note: I had an opportunity to watch The Chosen’s Christmas program, and the theme was “People must know”. People must know about the wonder of the Nativity, and who Jesus is, and how blessed we are with a Savior.

    My goal in the new year is to use that theme of “People must know”, not only regarding the gospel, but also about the benefits of F3. We all know them, and have been EH’ed at some point, and if you’re reading this, it stuck with you. I challenge us to continue the EHs, step out of our comfort zones, and spread the word.

    SYITG

  • Lunges and Lungs at the A1C – from Einstein

    a little muggy and foggy at the 5:15 A1C this morning
    and after BBQ bragged about his oversized right arm and Moby counter-bragged about his oversized…the show was started

    and after a short disclaimer…

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
    Thumb Drives, Swimmers, Knee Highs, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…

    Thang:
    On the Upper Deck of the Justice Center Parking Garage
    reverse lunge walk half way down the down ramp, back peddle back up
    reverse lunge walk all the way down the down ramp, back peddle back up
    forward lunge walk half way down the down ramp, sprint back up
    forward lunge walk all the way down the down ramp, sprint back up
    lateral lunge walk – North facing, half the way down the down ramp, sprint back up
    lateral lunge walk – North facing, all the way down the down ramp, sprint back up
    lateral lunge walk – South facing, half the way down the down ramp, sprint back up
    lateral lunge walk – South facing, all the way down the down ramp, sprint back up
    deep squat at every other parking space, half way down the down ramp, sprint back up
    deep squat at every other parking space, all the way down the down ramp, sprint back up

    Mary: hello dollies, box cutters, and V-up leg lifts.

    Count-o-rama
    Prayer was in the form of confession and admission of guilt, vowing in the future to post timely,coherent backblasts

    Thanks guys. Always extremely decent of you letting me lead.

  • Back to the Boatyard – from TurboTax

    It was back to the boatyard with our coupons this morning in the Gloom after a warmup of Imperial Walkers, Peter Parkers, Hillbillies, Parker Peters, Seal Jacks, Shoulder Taps, SSHs and Merkins, all IC 10x, with 5 burpees OYO to wrap things up.

    Four cones spaced 10 yards apart comprised our playing field. Each round consisted of an exercise with the coupon first (swings, around the worlds, figure 8s, and V seated shoulder presses) followed by a coupon carry (suitcase, overhead or soldier), mixed in with various modes of travel (jog, backpedal, shuffle, skip, lunge, bear crawl, crab walk, frog jumps) and capped off by a 30 yard sprint.

    After six or seven rounds, we made our way back to the shovel flag with a few stops for Manmakers.

    Bean prayed us out after BBQ confessed to various offenses and then we were off to start our respective work days.

    Thanks for letting me lead guys. It’s always fun.

  • 12 days of Christmas and a 12 theme – from BBQ

    12 days of Christmas song and exercise rotation. Assorted warmups. 12 each. My cadence still needs improvement. We did an exercise for each of the 12 days of Christmas and in rotation like the song. We ended up doing 144 HR Merkins, 264 squats, 360 LBC’s, 32 burpees, 80 arm circles, 84 jump squats, 48 leg kicks, 40 torso twists, 38 SSH’s, 30 mountain climbers, 22 crunchy frogs and 12 star jacks. We ended right on time and 0600. Namearma. Hammer prayed us out. His message was helping others at Christmas and all year round.