F3 New Orleans

Tag: Einstein

  • MISL in each corner and multiplier plus a bonus round – from BBQ

    Another beautiful morning for a beat down. A longer warm up like Einstein does and with me being a respect respect Q also. Self love, Arm circles, Swimmers, Boxers, Grass Grabbers, Willie Mays ( picked up in St Louis ), Mountain Climbers, Peter Parkers, Parker Peters, Merkins, SS Hops and at least two others I do not remember. The top deck of A1C was used for four corners of different exercises. Each corner exercise increased by 5 each round. Corner 1 started with 10 Merkins, corner 2 with 15 imperial walkers, corner 3 with 20 squats and corner 4 with 25 LBC’s. 4 rounds were completed. A bonus round was added with an exercise selected by 4 in the beat down. Hogs Breath picked the number at it was 17. He picked hand release Merkins. Hammer picked Mike Tysons. I have forgot the other 2. In between 2 of the 4 corners we ran alternating doing every other line touches , every other line jumps and back pedals. We prayed out to end another beautiful morning.

  • Iron PAX Prep – from TurboTax

    The Iron PAX Challenge 2021 is now on the calendar for September so it was time for some coupon work this morning at The Gipper. Eight veterans and one FNG put in a quick warmup of SSHs, Mountain Climbers, Seal Jacks, Peter Parkers, Toe Touches and Parker Peters, then it was time to grab a coupon and head over the Boatyard for some work.

    YHC set out four markers with the PAX’s help, each 10 yards apart, and then we began Round 1 with a Farmer’s Carry of our coupon to the first marker, back pedal to the starting point, jog forward to our first marker; Farmer’s Carry with our coupon to the second marker, back pedal to the starting point, jog forward to the second marker, etc. Multiple rounds ensued consisting of OH carries, Rifle carries, Manmakers to OH carries, Murder Bunnies, Bear Crawl pull throughs, all with our coupons of course, with skips, carioca, bear crawls, back pedals and jogs in between.

    Countorama and nameorama upon our return to the Shovel Flag. Welcome FNG Dribbles! You might see Tinkles in the OR. Barely Legal prayed us out.

    Thanks for letting me lead guys. Solid work this morning.

  • Leg Work 0’Plenty – from Einstein

    One humid mofo, early this morning, atop the St. Tammany Justice Center parking garage

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Seal Jacks, Swimmers

    circle up in the shade of the lamp stand
    Event; from the F3Nation Exicon: Deck of Death – each suit is an exercise and each card dictates the number of reps
    Diamonds: Star Jumps
    Spades: Jump Squats
    Hearts: Ice Skater Hops (2 is 1)
    Clubs: Tin Soldiers (back vertical – bringing straightened leg up to horizontal, hip height, 2 is 1)
    Jokers: Merkins, Ramp/Stair Run
    Lagniappe – PAX did one burpee while card-puller walks up to choose card. So, continuous motion, finishing the 52 card deck right at the buzzer.

    The PAX: Akbar, BBQ, Einstein, MobyDick, Tanked-Up, Turbo-Dog

    Count-o-rama, Akbar leads us out with a prayer.

    Thanks guys. Always fun to lead.

  • 1 year anniversary – from Jose10k

    Warm-up: ssh, grass grabbers, arm circles, windmills all reps of 15 in honor of my daughter turning 15 on Tuesday. The thang: moseyed to the courthouse for some dora. 100 merkins, 200 squats, 300 lbcs partner work. While one partner was performing each exercise, the second partner climbed the walkway rails hand over hand. Once finished, moseyed back to the parking garage entrance, then sprint up the inclines up to the top. Once at the top, Moby busted out the chain. We gathered in a line and each man pulled the chain across the parking garage. Last 5 minutes, busted out some mary. Leg raises, crunchy frogs, etc.. COT and Shooter prayed us out. BBQ busted out some birthday brownies along with some party poppers. Thanks to his wife for the tasty treats.
    Thanks for letting me lead, thanks for celebrating 1 year at the A1C, and thanks for the support for creating the AO. Y’all push me to be better.

  • Keep Your Eye on the Ball – from TurboTax

    The Gipper PAX turned out strong this morning with nary a concern about tonight’s rendezvous with the Gnarly Nutria. After a warmup of SSHs, mountain climbers, seal jacks, Peter Parkers, IWs, Parker Peters, toe touches and Merkins, we headed over to the Justice Center for an animal parade. Crab walks, ostrich walks, bear crawls, gorilla walks, and frog jumps down the alley and then a short mosey to the opposite side of the JC for a series of passing games. Keeping it light to keep the legs fresh for those making the trek to compete in the GN but still competitive enough to make a nice downpainment on the day for the others, we worked together as a team to keep the ball moving and paid the price in penalty exercises when our teamwork broke down. Back at the Shovel Flag, Moby prayed us out. Thanks for letting me lead guys.

  • No Monkey business at the A1c!! – from Shooter

    Knowing YHC would be out the next 2 days I wanted to give the PAX something to remember. There was no Monkey business but there was Monkey Humpers which brought a comment from Moby that had the PAX in stitches 😂😂 for some of the warmup.. Don’t quite remember the exact statement but I believe he shared “They’ll be no Monkey Humping from me in my future.” or something along those lines.. Either way the PAX really enjoyed his statement and if you want to confirm just ask the next tome you see him..

    Warmup
    Variations of 10IC/20IC arm circles, Cherry Pickers, Windmills, Butt kicks, Mummy kicks, SSH, Toe Touches and of course Monkey 🐵 Humpers..

    Thang
    YHC planted a special delivery at the northern side base of the parking garage.
    You guessed it coupon Friday.
    Picking the 7 of diamonds ♦️ from the Exicon for today’s beatdown.
    The attempt was 7 rounds of exercise. Brief description four corners or in our case 4 lamppost. Increasing rep count by 7 each round to 28 and backdown to 7. For the Qs sake an audible was called for the 28 count exercise 😰😰. 4 rounds of each
    7 rep count each lamppost 8count body builder with a thruster replacing the Plank Jack Tanked.. 14 rep count kettle swings, 21 block Merkins, 28 curls for the girls, 21 chest press, 14 squat thrusters and time expires.. PAX carried the coupon at all times and between each round… T👏🏼👏🏼to all the men on this day for sticking with it and pushing through.. We all agreed that Tanked seemed to just be getting warmed up as he grunted through the finish line, however he graciously informed the Q he was feeling toward the end and the grunts were an assist to finish strong 💪🏼 💪🏼…

    Count, announce and COT with the Q closing out with intentions for my neighbor and prayers for Amnesia’s wife..

    Thanks for posting and and keeping me accountable you fine men!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Can’t Count or Spell – from Einstein

    The Sun posted for a change this morning at the Gipper, after what has seemed like an endless string of rainy days.

    Short disclaimer …
    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Shrugs, Butt Kicks, Swimmers

    Mosey to the upper deck of the St. Tammany Justice Center parking garage
    Event; from the F3Nation Exicon: Hindenburg B.L.I.M.P.S.
    At the four corners of the parking deck, running to each corner
    4×10 Burpees
    4×20 Lunges
    4×30 Imperial Walkers
    4×40 Merkins
    4×50 Plank Jacks
    4×60 Squats (ran out of time to do this last one, the PAX will do this for homework – on the honor system)

    The PAX: Akbar, Barely Legal, BBQ, Cowbell, Fred Einstein, Jose10K, Moby Dick, Shooter, Turbo Tax

    Count-o-rama, Jose10K leads us out with a prayer.

    Thanks guys. Always fun to lead

  • B.O.M.B.S. with a Fuse – from Einstein

    Warm and humid under a full moon for the gathered PAX, this Friday morning, at The A1C

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, Toe Touch, Good Mornings, Seal Jacks, Shoulder Shrugs, Arm Circles, Butt Kicks, Swimmers, High Knees, Smurf Jacks

    Event: Set of B.O.M.B.S. with a fuse (run); partner up, one does the exercise, one does the run, flip flop keeping the total exercise count going
    50 Burpees, 20 yard run
    100 O’s (on your six tracing the letter “O” with your extended legs), 40 yard run
    150 Merkins, 60 yard run
    200 Big Boy Sit-ups, 80 yard run
    250 Squats, 100 yard run
    between each letter of the bomb, the whole pax does a 200 yard mosey around the paking lot

    The PAX: Akbar, BBQ, BlueNote, Einstein, Jose10K, Moby Dick, Russo, Shooter, Steve

    Count-o-rama, AKbar leads us out with a prayer.

    Thanks guys. Always fun to lead

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen