F3 New Orleans

Tag: Einstein

  • Back-to-Back Blasts

    Anyone who has posted with me knows that YHC is not much of a talker.  Hell, I can hardly find enough to say for one backblast each week.  And yet here we are.  YHC supposes it is a small price to pay for all the benefits of F3.  And hey, if a bear craps in the woods and no one is around to write a backblast about it, did it really happen?

    Pre-beatdown, with mumble chatter about our aches and pains from the last few days, Einstein noted that as the PAX gets stronger, the ceiling on beatdowns is pushed higher and higher.  It’s both great (hey, we get our money’s worth) and at the same time pretty awful (might not be able to walk like a normal human being the next day).  That got me thinking about Chewy’s request for a more restorative beatdown on the Northshore, which is a great idea.  Today’s beatdown, though, wasn’t going to be so restorative. And with that in mind, YHC gave a disclaimer for the first time in… well, too long.

    Warmorama: Air presses, overhead arm circles, arm circles forward and backward, SSHs, hillbillies, high knees.  All x 20 IC.

    The Thang: First stop, the quarry for some rock work.  Part of YHC’s mission this week was to introduce Cowbell to the various offerings at each AO, and this seemed to be one we hadn’t seen much of lately. 

    • Curls x12 IC
    • Squat-to-Overhead-Press x10 IC
    • Bent over Rows x 12 IC

    Rinse and repeat, swapping the counts. Then we gingerly placed the rocks back just as we had found them (so as not to offend the beautifying efforts of the Covington Garden Club), and we were off to the front of the Justice Center, where the bulk of today’s efforts would take place.

    First, a quick stop at the benches for lateral jump overs x20 OYO, and Bulgarians x10 IC each leg. Then partner up…

    P1 runs the length of the courtyard, up the stairs, does 15x jump squats, and returns to relieve P2, who is planking in front of a bench, walking his hands up onto the bench and then back down again, repeatedly. There’s probably a name for this or, at the very least better wording to explain it, but YHC can’t take the time to look it up in our exicon.

    After two rounds of that, we did a variation, P1 runs same route, does star jacks x10, while P2 is now walking his feet up to the bench and back down, adding a derkin in each time both feet are up on the bench. R&R.

    A quick 10 count then grab a bench for step ups x15 IC each leg, and freaks x15 IC.

    Next up, suicides across the courtyard for P1, Mahktar N’diayes for P2. Swaparoo. Again the beautifying efforts of Covington were appreciated, as some men opted to save the skin on their forearms and avoided the concrete, using instead the small gardens near each bench.

    And then the finale, P1 up at the top of the stairs holding a people’s chair and doing air presses, P2 bear crawling backwards up the stairs.  (We missed you Maverick.)

    Back to the flag for a quick Mary of 100’s, Crunchy Frogs, and LBC’s x20 IC.

    COT and Einstein Cowbell prayed us out.  Thank you for following my lead today guys, I sincerely appreciate it!

  • Sandy Returns

    A Grundy beatdown in 2019 wouldn’t be complete unless Sandy showed up. And showed up she did. But let’s warm up first.

    Warmup included, Seal Jacks, Butt Kicks, High Knees, and Nolan Ryans. All of them were in cadence.

    We then moseyed to the parking garage to meet up with the aforementioned Sandy who was conveniently waiting in the Grundymobile.

    We showed her the usual respect and did a planking tunnel of love and pulled her through with our right arms up the first ramp. We then pulled her through our legs down the straightaway to the other ramp. We rinsed and repeated up the second ramp pulling through with our left arms.

    On the top we partnered up and did catch me if you can with three laps for each team. Turbo decided to make YHC’s first backpedal extra long. Thanks man…

    We then got in some of my PT and did some core work while one PAX took a band and in a squat shuffled left and right up the straightaway. We did that for every PAX while switching the exercise in between.

    After a Indian run on the roof we left Sandy behind and went to the Justice center benches. We did a Steve classic with some step ups and freak nasties in cadence.

    We moseyed back to the flag and concluding with a count off and COT with prayer.

    Thanks for letting me lead!

  • Global warming impacts at the Gipper!

    Q began his journey to the Gipper after picking up Bushwacker at the old WD parking lot.. Upon arrival we noticed multiple cars and trucks converging on the gravel parking area for this mild Gloom.. As each PAX emerges and meets by the flag, the ole faithful pre thang runners club enters sight and soon joins the rest of us waiting to begin our beatdown.. No new comers on this day just the same old vets of past Post. Gave short disclaimer and encouragement of modification when needed as the beatdown would include plenty of reps..

    Warmarama

    10 IC Windmills

    15 IC Toe Touches

    25 IC SSH

    20 IC Butt kicks

    30 IC Seal Jacks

    YHC wants to be precise as the ever close eyes 👀 of Grundy will surly be auditing this beatdown!!

    Thang

    Moseyed to The Taj Mahal to the front circling around the flag pole.. Q will claim the name of “Circle of Choice” however I remember another PAX introducing a similar workout in past post.. The way it worked was each PAX had the opportunity to call an exercise as we went around the circle.. Must mention that the PAX was given instruction to keep the counts at no more then 10 IC count.. As would have it however, some elected to alter the speed of the count (Bushwacker) staying within the parameters set, while others would just proceed to modify to their own liking and double up the IC at the end (Cowbell)..

    Q 10 IC 8 count body builders

    Einstein 10 IC Merkins

    Turbo 10 IC Imperial Squat Walkers

    Barely Legal 10 IC Putin’s

    Bushwacker 10 I ……………………..C Freddie Mercuries

    Grundy 10 IC Carolina dry docks

    Maverick 10 IC Air Jacks/Star Jacks

    Cowbell 20 IC Crunchy 🐸

    Moseyed over to the parking garage. At this point Maverick made the PAX aware of a 10 degree change in temperature. We partnered up on the bottom floor. P1 did donkey kickoffs while P2 back pedaled the flat halfway turning into Carioca returning the same way.. FJ After a much needed slow 10 count by Wacker and YHC still gasping for O2, Q requested a 2nd by Legal… Round 2 placed P1 back at the wall for the donkey kickoffs while P2 back pedaled halfway and then turned sprinted returning again the same.. FJ

    Recovery walked to the stairs and assembled at the top of the garage for Four corners Escalators.. Count consisted of 10, 10-20, 10-20-30 closing with 10-20-30-40.. Burpees, Merkins, Plank Jacks and Sumo Squats… With 👁 closely watching as to make sure no PAX skipped a sequence, but even if so don’t think this crew will hesitate to make you aware that’s for sure Nothing wrong with a little competitive spirit in the end we all benefit from accountability 👊🏻.. Taxed and nearing the end we recovery walk to exit and Mosey over to the benches by the court house for 20 OyO box jumps. Mosey to the flag for completion. Took to our 6 for 20 IC Little Manny Crunches, 10 IC left arm Nolan Ryan’s, 10 right arm Nolan Ryan’s, 20 IC Flutter kicks and closed with 20 IC Hello Dollies..

    Count, announce, COT

    Einstein graciously 🙏🏻 🙏🏻 us out!!

    Thanks for following my lead 👊🏻💪🏻✌🏻 Till the next Gloom!!!

  • Au Lait de Mayo

    What a glorious gloom for a gathering of galloping gentlemen outside of Abita Roasting. Always a myriad of mesmerizing mumble chatter can be heard amongst the meandering marauders. And today was no exception, as the tribe of tread heads ran the traditional trial through the tranquil trails (streets) of old Covington.

    As if this wasn’t fantastic enough, the PAX followed it up with some fabulous, free-ranging F2 over fine fine beverages and freakishly funny looking cookies.

    YHC enjoyed running and chatting with cousin Steiny, and may have stretched a little for his alliteration, but stretched a lot to try and catch up to the Sunday speedsters Turbo, In Time and Garfield.

    We even got a sample of The Hammer’s campaigning skills!

    We look forward to seeing the rest of you guys out there next time!

  • May Day

    At the zenith of the Cold War, the Soviet Union and its satellite states held May Day parades every May 1st to demonstrate their military might for the Free World to contemplate. Fortunately for those of us old enough to remember school time nuclear war drills in which we learned laughably to take shelter under our desks, the threat never materialized. That didn’t stop the Northshore Cold Warriors from celebrating May Day this morning, however.

    After a warmup of Seal Jacks, Good Mornings, SSHs, Windmills and Imperial Walker Squats, the PAX mosied over to Bedrock for

    19 Romanian Deadlifts with a nice sized rock

    then to the Justice Center for

    19 Bulgarian Split Squats each leg and 89 Russian Twists IC

    all to celebrate 1989, the year the Berlin Wall crumbled.

    The PAX then mosied to the front of the Justice Center to partner up for some BOMBS; that is, 50 burpees, 100 OH hand claps, 150 merkins, 200 big boy sit ups, and 250 air squats…one partner performing exercises while the other ran up the ramp and down the stairs to relieve his partner.

    Appropriately, the PAX finishing first performed isometric Wall sits instead of planks.

    Next, we made our way to the Veterans Memorial for a plank parade, lateral plank walking the Memorial semi circle there and back.

    Back to The Gipper, who certainly played his part in the collapse of the Evil Empire, to close things out with a countorama, nameorama and prayer.

    Happy May Day men and God Bless America!

  • Gipper It

    It was said that Ronal Reagan loved jelly beans, and kept a jar of them on his desk in the oval office.

    Strolling up to the A.O., looking up at the statue of R.R., one has to wonder if all of the carnuaba wax in those jelly beans contibuted to….

    Anyways, it was a beautiful post-Easter day to work off the candy consumption. And here is how it went:

    Warm-up: all 20xIC; toe-touches, good mornings, imperial walkers, arm circles, ss hops, high knees, seal jacks, butt kicks, smurf jacks

    Mosey to justice center parking

    Lunge walk, backwards halfway, then sprint the other half…repeat to the upper deck.

    For the main event: we did 10 burpees, 10 merkins, 10 sit-ups, sprint 300 feet. Repeat in decending order 9,8,7,6,5,4,3,2,1. For a total of 55 burpees, 55 merkins, 55 sit-ups, and 9 sprints.

    Mosey to the N.E. corner of the upper deck, do an exercise-then run a loop across the deck-down the stairs-then up the ramp – repeat four times.

    Mosey back to the flag. Moby strolls up with his pet cat

    Bush Wacker prays us out.

    And, welcome Cowbell, hope you enjoy the Northshore PAX

    postscript; Jelly Belly makes an interesting assortment of flavored jelly beans – even a coconut one.

  • Easter is Coming

    Having conquered the trail on their trip to the Olympic Park in Conyers, Georgia, a trio of Ragnarians returned to The Gipper this morning for a beat down. Expecting a running adverse Q named Maverick, the PAX were crestfallen to learn that Maverick had taken ill and had roped YHC into “running” the show. Not sure what got into him, but YHC took mercy on the Ragnarians and uncharacteristically kept the running to a relative minimum while focusing on agility, strength and balance instead.

    After a warmup of Imperial Squat Walkers (10x IC), Seal Jacks (20x IC), Windmills (10x IC), Imperial Walkers (20x IC), Toe Touches (10x IC), and SSHs (20x IC), the PAX moseyed over to the Justice Center.

    With a starting line about 30 yards from the Justice Center stairs, the PAX executed the following agility sequences flawlessly: run there and back at 60%; run there at 70% and return walking down the stairs backwards with a back pedal back to the starting line; backpedal there and run 70% back to the start; crossover run there and back both directions; carioca there and bunny hop each stair to the top of the stairs then bunny hop down and carioca back; repeat facing the other direction; shuffle ten yards, reverse direction shuffle for five and then run at 95% to the top of the stairs; and finally repeat facing the opposite direction with a 100% run. (YHC didn’t say there would be NO running, just “not that much”).

    Recovery walk to the side of the Justice Center to partner up for wheelbarrows…out for 20 yards or so then switch up and return.

    Mosey to the front of the Justice Center and circle up for: T Merkins, Nolan Ryans each side, long slow flutter kicks, copperhead Merkins, dynamic side hip planks each side, Freddy Mercury’s, Merkins, jackknives each side and finally A-B-C-D abs, all 10x IC.

    Mosey to Bedrock on our way back to the Shovel Flag for some coupon work. Partner up for torso twists with the coupon one direction for 10x OYO, then opposite direction 10x OYO, then over unders 5x OYO each direction, then rinse and repeat the torso twists.

    Final mosey to The Gipper for the Causeway sobriety balance challenge. A good parlor trick as it is much harder than it appears.

    Countorama, nameorama, and Einstein prayed us out.

    Thanks for letting me lead this morning guys and here’s hoping Maverick, Coconuts, Tanked Up! and Moby Dick conquer their respective illnesses and injuries so they can return to The Gipper soon.

  • AKA, Patiently-Waiting Penny

    For the nearly three years that we’ve been coming to the Justice Center parking garage, she has been there.  Waiting, presumably, to clock in across the street.  But why two hours before?  Where does she come from?  What is she doing on her phone for two hours?  And why the heck does she leave her car running even in the greatest of weather?

    These questions and many more may never be answered.  And that is as it should be.  For Patiently Waiting Penny (AKA, Smartphone Stalking Suzie, Carbon Monoxide Camille, Facebooking Fanny) is an enigma and should remain one – something for the PAX to ponder as we  shuffle backwards up the parking ramp.  As such, a portion of today’s beatdown was dedicated to our most ardent, yet involuntary, fan.

    Warmorama: 

    Arm circles x15, toe touches x15, IW’s x15, Abe Vigodas x10, air presses x25, SSH’s x20, all IC.

    The Thang:

    Started with a mosey to the Taj, to do a riff on last week’s parking garage exercise: the pax is divided in two, with each half headed in opposing directions around the building.  Bunny hop the east/west sides, bear crawl north/south.  At the meeting point on the opposite side, we did 8-count bodybuilders 10x.  Head back the same way, and did another 8-count exercise, absolution.

    Next up, mosey to the bottom of the parking garage for a SCOP (semi-circle of pain): The Penny.  The Penny consists of the stupidest and most awkward-looking exercises in the exicon.  These are the exercises that are not suitable for the public eye.  But of course, with the amount of time Patiently-Waiting Penny has already put in with the Pax, she is practically one of us.  So we opened our circle to her and performed the following:

    • Goofballs x20 IC
    • Smurf Jacks x20 IC
    • Star Jacks x20 IC (look out PAX, YHC has a new favorite!)
    • Howling Monkeys (each man performs 10X IC monkey humpers while the PAX holds their ankles)
    • Wife Pleasers x20 IC
    • Hello Dollies x20 IC
    • Rosalitas x20 IC
    • Pattycake Merkins x20 OYO

    Having amused YHC, we moseyed (then sprinted) up to the top, where we then began a Bataan Death March.  Well, more of a Bataan Death Loop as we circled until each man got his burpees and sprints in.  Then a short Indian run back to the flag for…

    Mary:  Crunchy frogs, flutter kicks, and Freddie Mercuries, all x20 IC

    COT and Shooter prayed us out.  Thank you gentlemen for the push and for indulging me today’s lead –  I appreciate it!

  • I Am Groot-er!!!

    YHC walked up to the flag and waited for the overachievers to make their way back from their run, and as that infamous group rolled in there was one notable absentee. Shooter was not among the Mandeville crew and he was the one that was supposed to be the Q!

    It turns out that Shooter had one great reason to be out. His daughter was in the hospital about to make Shooter a grandpa!!! Grandpa Shooter, or what I would like to call him “Grooter”! I hope all is well in the family my friend.

    With the Q understandably out, we all chipped in for a round robin beatdown!

    Warmup

    Bushwacker picked up the torch first and warmed us up with some different items all IC

    Toe Touches
    Cherry pickers
    High Knees
    Butt Kicks
    Scorpion Kicks

    Bushwacker threw down the torch and Steve picked it up and we moseyed to the Justice center stairs

    The Thang

    Steve pulled out his favorite bag of tricks starting with 11’s. Bottom of the stairs was erkens, and top of the stairs was derkens.

    We then did a series of moves all IC to 12.

    Step ups (both right and left leg)
    Freak Nasties
    Albanian Split Squats (both right and left leg)
    Freak Nasties

    Turbo was next and he had some diabolical plans in the tank. We moseyed to the top of the parking garage and partnered up for a series where we traveled to opposite sides of the garage (either in side plank crawls, lunges, crab walks, or bear crawls) and went down to the bottom of the stairs and back up until you met your partner back up top.

    Killer idea there Turbo!

    Next YHC took the final leg and took us back to the Justice center where we did a yet to be named sequence where you cover a distance by taking two lunges forward and one lunge back. Tough stuff.

    We moseyed back to the flag for a quick 20 IC reverse crunches. We circled up and Bushwacker closed us out.

    Great job everyone!

  • Sorry this BB is almost 2 weeks late!

    One recent study by researcher Dr. Holt-Lunstad of BYU indicated that social isolation and loneliness kill more people than obesity.

    Thanks to all you guys in the pax that get out of the fart sack to be a part of some thing great like our F3 community. Let’s keep EH’ing those guys around us!

    The thang:

    Warm up at the Shovel flag:

    SSH x20; IW x 20; my climbers x 20 IC

    Mosey west to sea wall: 7’s

    6 irkins/1 Plyo —->1 irkin/6 plyo’s

    6 squats/1 jump squat —-> 1 squat/6 jump squats

    Mosey further west to oak grove:

    5 jumps squats, 5 merkins, 5 burpees

    Rinse and repeat x 10 rounds

    Jane Fonda’s and Nolan Ryan’s x 15 IC

    Mosey further west to playground: 20 Bulgarian split squats IC each leg

    Mosey back east : stop motion lunges

    All horses to the barn, sprint to shovel flag

    COM: flutter kicks, Russian hammer, Little manny crunches x 20 IC.

    Name O Rama, introduced FNG Phoenix with a powerful story of redemption!

    Circle of trust, prayer, and coffeteria.

    Thanks guys for letting me lead!