F3 New Orleans

Tag: Einstein

  • Tabata Abs – from Mobydick

    A brisk cool morning and Moby dick is back at thelm. My first Q in a few months due to a tender back. A 6 exercise Tabata 1 min work 1 min rest. SSH/Squats/Crunches/Freddy Mercury/Merkins/Bix Cutters. All at your own pace. Managed 4.5 sets befire COT. Moby affirm prayer of gratitude for our strengths and pledge to share it with all we encounter. Til next time

  • Rain at The A1C – from Einstein

    Warmup; good one
    Thang; deck of doom delightful
    Mary; none

  • The Ides of March – from BBQ

    KISS-warmup- lots of stretches, including a BBQ new one, a reverse Al Gore Thorogoods.
    The Thang: 11’s (Burpees and copperhead squats, lunge walk 5 parking stripes, then reverse lunge walk 5 parking stripes, run the rest of the parking garage.) Then Star Jump every 5th parking stripe on the way back.
    Wife pleasers at the end.
    COT- Akbar has a St. Patrick themed beatdown tomorrow. Come on out and support him.
    SYITG

  • Block Work at The Gipper – from Einstein

    Warmup: Long
    Thang: Grab some cinder blocks and then move them around a lot.
    Mary: Fletch stretch

  • Hazy Shade of Spring – from Akbar

    6 in the Gipper Gloom today, arriving to warmer temps and fog.

    Warm Up: SSH, ARM CIRCLES, SELF LOVE, GRASS GRABBERS, SWIMMERS, TOE TOUCHES, WINDMILLS

    Pax: Akbar, Moby Dick, BBQ, Dark Wing Duck, Einstein, Barely Legal

    Head to the Rock Garden for 2 sets of 10 OYO. Shoulder Press, Curls, Triceps Raise, Rows, Goblet Squats

    Mosey to the Courthouse for 11’s: Scuba Steve on street side, run down past the Smoke House, up the stairs for Stone Mountains on the other side.

    Benches: 2 rounds: x10 IC 1st in regular cadence, 2nd in Tempo cadence.

    Dirkin, Freak Nasty, Romanian Split Squats, Superman’s

    Head back to the Flag for a Jose10k Wife Pleaser trifecta of regular and single leg variations, Jane Fonda’s, and time was called by Legal.

    No announcements, YHC closed out with prayers for Moby Dicks friend Ron, and opportunities to serve and lead those around us.

  • Rain at the A1C – from Einstein

    Strong warmup
    Copious calisthenics.
    Moby prayed us out

  • LAST Friday of RunCajunRun – from Jose10k

    YHC, sore calf and all, decided to prethang a little early and a lot slower. 3 other younger HIMs joined me at 5:15 for the last official RunCajunRun beatdown at the A1C. Warm-ups, of course, mumble chatter, check, running…double check. 5 burpees, 10 squats, 15 big boys, followed by a 1/4 mile run. Rinse and repeat. Modify as needed or as wanted to get extra mileage in. Einstein prayed us out. Thanks for letting me lead gentlemen. Pork Chop Express and Unitards Unleashed are meeting next Thursday for a final runcajunrun get together. Reach out to me for more info.

  • Fog at The Gipper…Weather and Brain – from Einstein

    Cool temps with some big time fog at The Gipper this morning.

    Warmup: toe touch, windmills, hi jack hi jills, side straddle hops, arm circles, swimmers. high knees, buttkicks, parker peters, side lunges, etc

    Thang: 3 sets of cinderblock work, each seperated by an non cinderblock event.
    block work – the usual…curls, presses, rows, overhead thrusts, farmer carry, rifle carry, big boy situps, skull crushers, squat thrusts, lunges, etc.
    set break 1 – speed skater walk for a city block then back peddle return
    set break 2 – mosey to the court house benches for B. split squats, step ups, merkins

    Hammer prayed us out.

  • The Nashville Nasty in the war torn Gipper – from Jose10k

    YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
    SYITG

  • Surprise Q by BBQ – from BBQ

    Einstein volunteered me to Q on the spot. He said I was showing the most energy and somebody needed to do it. As always it is an honor to be part of F3 and lead these fine young men. Warm ups were self love, arm circles, imperial walkers, hillbillies, mountain climbers, inverted mountain climbers, scuba Steves, leg swings on your tummy ( I have no idea what the official exercise is called) and SSH. The Thang was an 11. Burpees and squats. In between 40 yards of forward lunges and backward lunges one way and 5 steps and a star jack the other way. We had time some hip stretches. The PAX had 4 prayers for those in need. YHC was Elvis RIP for Stella. Moby prayed us out.