F3 New Orleans

Tag: Einstein

  • Try to Make It Better, Keep Learning from Your Mistakes – from Bushwacker

    Last week YHC picked up the Q at the A1C after a long absence. The iron was present, the core was tested, and QIC walked away happy, yet unsatisfied. So with building upon that success in mind, it was time to double down! Same iron, same core, more exercises plus cones. But sometimes the best laid plans of mice and men go awry.

    WARMORAMA

    x10 IC: Windmills, T Stretches, Torso Twists, Hairy Rockettes, Imperial Walkers

    THANG

    What was SUPPOSED to happen: With 5 cones spread out across the length of the parking garage and a pair of 20lb dumbbells, 45lb dumbbells, a 25lb plate and a 45lb plate at one end. Each man would walk/run the length with a designated weight while the rest of the PAX did various core exercises. At each cone on separate turns(there AND back) would be: 5 Burpees, 10 Merkins, 10 Squats, 10 Sister Mary Katherines, 10 Torso Twists, 10 Mountain Climbers, 10 Squat Thrusters, and 10 Kettle Bell Swings.(See, could’ve been worse, huh guys?)

    What ACTUALLY happened: With such a strong showing It took us nearly 30 minutes just to get through the 1st exercise! QIC didn’t audible soon enough, but when I did two men went at a time, it went from 5 to 4 to 1 cone, and it was exercise on the way there and walk/run back. With these changes we still only got through the Burpees, Merkins and Squats before time experied.

    COT
    With no time for Mary, the COT capped by Einstein’s prayer was all we could fit in. From what was SUPPOSED to happen you can see YHC had intended some strenuous coupon work, but for the best of reasons it simply was not quite to be. Regardless, the attendance and effort are both appreciated and applauded. Well done gentlemen!

  • Take Shelter – from TurboTax

    8 High Impact Men took their red pills this morning and posted to The Gipper for what looked sure to be a wet workout. Of course it remained dry the whole beat down, but YHC had inscribed the beat down on his stone Winkie and weather conditions were irrelevant. Time to take shelter and get busy.

    After a warmup of Imperial Walkers, Mountain Climbers, Seal Jacks, Parker Peters, Windmills and Peter Parkers, all 10x IC, it was time for the Main event.

    5 burpees every minute on the minute for 40 minutes broken down into 8 sets. Each set coupled 5 exercises with the burpees: 5 burpees with 5 SSHs, 5 burpees with 5 squats or squat jumps, 5 burpees with 5 toe touches, 5 burpees with 5 calf raises or jump ropes or one foot hops or ice skater hopes and finally 5 burpees with 5 air presses. Rinse and repeat with some intensity added, finishing up with 100 air presses before retiring to the COT. Countorama, nameorama and Einstein prayed us out. Thanks for letting me lead guys and hope to see you all Thursday 1800 at the Lakefront Gazebo for our joint beat down with FiA.

  • Building Blocks – from Shooter

    Knowing that our coupons have never been tampered with at the Gipper, YHC planned a beatdown all around the blocks. Q has been absent on Wednesday the last two weeks, so it felt like the perfect setting to return to strength focus on this mild gloom. T👏🏼 to Barely Legal and Einstein staying committed to the prethang miler and the return of Bubba to the Gip… PAX swelled to 13 before long and 0600 had arrived for us to get started.

    Warmup:
    10IC Arm circles (flapjack), Cherry pickers, Torso twist, Windmills, Grass grabbers and Imperial walkers.

    Thang
    PAX converged at the coupon yard to grab from our selection of mixed weights of blocks. Really didn’t matter if one thought they had escaped the dense 35 pounder as they quickly learned the blocks would soon be mixed in our parking lot around the corner. On this Gloom all parties involved would get a touch of the varying weights not by choice but possibly by default of being the last to select in some cases right BB?
    💪🏼💪🏼💪🏼
    First the PAX stacked all the blocks at one end of the lot them formed an assembly line to move the blocks down the line. As each PAX finished with the last block he would flip one of 2 tires placed in the lot earlier 2x and then rotate to the other end of the line to return all the blocks to the original starting block. Once complete we duplicated accept this time keeping the blocks overhead as we passed down the assembly line. R/R with the tire completing 2 rounds of each.

    FLORA 123 was next on the agenda.
    PAX partnered up for 100 (Merkins/Plank holds), 200 (LBCs/6”holds), 300 (Goblet squat/ Goblet hold).
    Example:
    100
    P1 10x Merkin with feet on coupon P2 hold plank with feet on coupon.
    200
    P1 20x LBCs with block on chest, P2 holding block above with 6” leg hold.
    300
    P1 25x Goblet squats, P2 Goblet arm chair hold.

    All about the Benjamin’s up next.
    Split the PAX on opposite ends of the parking lot.
    G1 completed 25 Curls for the girls while G2 25 Lunge walks across.
    Flapjack
    Next
    G1 Overhead press 25 and G2 25 Lunge walks with Block.
    Flapjack

    Returned our coupons to their resting place and finished with setting up for the farmers market.

    Count off, announcements and thoughts and prayers to our brethren Toto and Hogsbreath!!

    YHC prayed out the PAX

    Privileged to lead you men and would build with you anytime..

    Thanks for the post and until the next Gloom 👍🏼👊🏼✌🏼!!!!

  • March On – from Einstein

    Short disclaimer …

    Warmup:
    all 15xIC; side straddle hops, toe touch, imperial walkers, drew brees, knee highs, good mornings

    Mosey:
    to the front of the Taj-Mahal, circle up around the flag-pole, for the MROF (Merkin Ring Of Fire)
    all pax do a merkin then sidecrawl counter-clockwise, then repeat in the clockwise direction, with a set of ten jumps squats in between

    Mosey:
    to the top level of the St. Tammany Parish Courthouse parking garage, line up and at each of the parking stripes, do a burpee (twenty five in total) then follow with a core exercise.
    We repeated this sequence about six times, inserting a different challenge for the stripes

    Mosey:
    back to the Gipper statue as time expires,
    count-o-rama, Bushwacker leads us out with a prayer.

    It’s always fun running around downtown Covington, and thanks guys for letting me lead today.

  • Who really needs their shoulders? – from Jose10k

    Warm-up: ssh, torso twists, self love, toe touches.
    Mosey off to get a coupon, and moseyed back to the A1c. Time for 11s, 10 merikans using your coupon, left hand on the ground, right hand on the coupon, then flip( 2 is 1), the over head carry your coupon up to the first level for 1 squat thrust, overhead carry back down. Rinse and repeat 9 then two, you get it. Once finished, curls for the girls, return the coupons and cot . Thanks for letting me lead gentlemen.. #hogs breath, #Einstein, #fletch, #twin span

  • Springtime couponing at the A1c… – from Shooter

    YHC was looking forward to leading the A1c this week and seeing some guys from the Gipper crew. I had unfortunately (not) missed Akbars Wednesday Q, which I heard and read about as being quite intense with a block and high rep count. Ideas swirled my mind throughout the week and Sir Wacker resurrecting the Dice of Doom the previous day at the Scramble helped with finalizing what the A1c should and would expect on this mid 50s Gloom. Leaving the house a few mins early YHC stopped by the supply shed at the trailhead to scoop up 6 coupons. Arriving to the likes of Jose 10k and Backdraft atop the parking garage with Einstein arriving shortly after. As we chattered and started to get ready the PAX could see the ascending BBQ arriving right on time.

    Warmarama
    15IC Imperial walkers, Mummy kicks and SSH
    10IC Toe Touches, Good mornings, and Torso twists.

    Thang
    PAX instructed to grab a coupon out of the roomy Honda FIT mid section, which I know impressed a few as this was not to be expected coming out of YHCs clown car.. but hey as I like to say everything fits in the FIT..
    We assembled at the Southern end with coupons in tow and utilizing the Dice of Doom count block for our called rep count. Q rolled out the first 25 at which we completed Chest press and Freak Nasties followed by a mosey down the steps and back up the parking garage. Next roll 20 Military press and Squat thrusters R/R the Mosey. Third roll wouldn’t you know 15 Curls for the girls and Rows for the _____…….. R/R the Mosey. Passing the roll off to Jose he drops a 50 which the YHC could not have planned out had he tried. This time he completed 50 rep counts of all of the above finished by our Mosey.. 😢😢 With time to spare upon completion each PAX rolled both dice for the next series of work to complete while incorporating our coupon along the way. BBQ rolled 25 Merkins using the coupon as a tight military style. Einstein rolled 10 Burpees which we converted to Man Makers. Backdraft rolled 15 2xPutins which we included at 5s 15 LBCs with coupon. And to finish Q rolled his lucky number 50 jump squats which after 10 we included a squat thruster. Finished off with one more Mosey and then wrapped things up with our count, name and COT as BBQ took us out..

    Thanks for posting men and following my lead… Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Building Blocks – from Akbar

    Pax Grover, Maverick, Bruno, BBQ, Bean, Barely Legal, Moho, Fletch, Turbo, Moby Dick, Cowbell, Maverick, Tarheel, Akbar

    14 strong at the Gipper on a chilly morn in the gloom. Actually, it felt more like 24 degrees after a few days near 80. What a great morning for a block party!

    WU SSH IC x 15

    Torso Twist, Self-Love, Grass Grabbers, Butt Kicks IC x 10

    Thang

    7 block exercises, complete 10 reps, .2m run to Beck and Call and back

    Rinse and repeat, adding 1 rep per exercise for each round

    Manmakers

    Block Curls

    Block Squat

    Bicycle Block Press

    Kettle Block Swing

    Triceps Block extensions

    WW1 Situps

    My count had Turbo in the lead with 17, all in all a brutal beatdown where most finished 5-7 rounds. Might need Bean to check my math, but that’s 531 to 756 reps per man in a 35 minute time span.

    Mary IC x 12

    Hello Dolly, Heels to Heaven, Hands to Heals, Flutter Kicks, Leg Raises, LBC, Crunchy Frogs for Cowbell

    Count, Name-o-rama, quick shout out to the Unitards RCR win

    QIC prayed us out

    Well done guys, thanks for letting me lead

    SYITG – Akbar

    Naked Man Moleskin

    It was great to have Bruno back with us again, and T-Claps for him coming out every time he’s in town – even if BBQ makes him

    Great to have Moho back as well after learning last week that us old guys should probably not sprint, at least until we stretch for 15 minutes.

    It’s always a crapshoot when picking out blocks at the Gipper, could get a 28 or 35 pounder. But those blocks were definitely waterlogged today!

    As Cowbell noted on GroupMe – it did feel good to have the blocks out after all that running in Feb.

  • Curls for the Girls! – from BBQ

    The weather was cold and rainy but that did not stop 10 sturdy and strong NS F3 men from rising to the challenge. The beat down moved under the trailhead shelter and went heavy on coupons. The warm up exercises were side straddle hops, torso twists, self love, wind mills, arm circles with little balls and biggest balls, grass grabbers, mountain climbers, inverted mountain climbers, plank jacks, merkins and shoulder rolls. YHC had some struggles with cadence and count but I think I am making some progress! Coupons were used for 4 rounds of 11 exercises. 3 types of curls, overhead lifts, rows, kettle bell swings, squats, Al Gore meets George Thoroughgood, LBC’s, leg raises and flutter kicks. Shooter will be sad to miss this beat down. Curls should continue to be a focus to be ready for the girls at the joint NS F3 and FIA workout on 2-25! We did one round of tricep curls at the end to keep arms from becoming too bicep heavy. Mobydick inspirationally prayed us out.

  • Legs & Core – from Einstein

    The PAX had a perfect workout morning at The A1C with cool temps, low humidity, and a clear view of the waning crescent moon from the upper-deck of the parking garage.

    This morning was leg and core work.

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, WMills, IWalkers, HBillys, ACircles, DBrees, MKicks, Swimmers, HKnees, BKicks

    Main Event: Leg work at every other parking space stripe; first round – jump squats, second round – straight-leg bearcrawl, third round – bonny blairs, fourth round – Sr.Mary Catherines
    between each leg round we did a set core exercises, including: iron-crosses, crunchy frogs, scuba steves, arch-ups, v-ups, sit-ups, left to right (hands to ankles and elbows to knees)

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

    Thanks guys. Always fun to lead

  • Aloha Bells

    Cool morning at 6:30 zoo parking lot.

    Workout began with a custom F3 Hawaii playlist: https://open.spotify.com/playlist/2N2sjLjUJN4klBJb334C1z

    Warm up

    • SSH
    • Calf stretch
    • Arm circles front, back, chinook, Moroccan Nightclub

    Farmers carry to the fly with intervals of one-armed curls ten in each side, one armed walking presses ten on each side

    Circle up at the fly for:

    • Tricep extensions x 20
    • Rocky balboas in cadence for count of 20
    • Goblet squats x 20
    • Rocky balboas in cadence for count of 20
    • One armed swing x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell toe touch (extend KB one arm touch opposite toe) x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell press x 20
    • Big boy sit-ups with bell x20
    • Rocky balboas in cadence for count of 20
    • Pistol squats x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Snatch x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Swings x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Thrusters x20
    • Rocky balboas in cadence for count of 20

    Then repeat all above (excluding thrusters) with reps of ten.

    Farmers carry back to flag with ten single arm curls each side and ten presses each side.

    Name-o-rama, announcements, intentions, and Café Gabby.