F3 New Orleans

Tag: Fletch

  • E.M.O.M. – from Fletch

    3 pax showed up for a beat down. No one had signed up so I took the Q.
    Warmup: IC 15 arm circles, forward and back, cherry pickers, grass grabbers, Merkins, imperial walkers, windmills, and Merkins again.
    Thang: lieutenant Dan’s to the corner and mosey around the block to the Gipper. We collected some coupons for an EMOM workout.
    6 burpee’s, 8 kettlebell swings, 10 squats and 12 merkins. Half way through we traded swings for 10 curls. Moseyed once more around the caboose and back. IC 20 SSH and 3 minutes of core to finish. Q prayed us out. Thanks for the lead.

  • Hakunah Tabata – from Mobydick

    65 degrees? Are you serious? T-shirt and shorts one more time before the weather rolls through. Everyone was happy to enjoy this gorgeous weather. Yes, we know Russo will always wear shorts and a t-shirt. He’s our own Victor Freeze ( a batman character portrayed by the master thespian Arnold Schwarzenegger. The colder it gets, the happier he gets. Moby requested to lead a beatdown to help with his lower back, so it was time for some Tabata. 45 seconds on, 20 seconds off. 6 Exercise: freak nastys, squats, crunches, irkins, jane fondas, and box cutters. Rinse and repeat.
    COT, Moby prayed us out. 1/21 Nightmare after Christmas with Moby. 1/27 Bushwhackers camping trip. Runcajunrun the month of February, sign up by 1/18.

  • Blocks make a beatdown Better! – from Shooter

    New Year and new goals in mind, YHC checked the Q sheet on Tuesday and felt the need to deposit a down payment to get the year started off right.. With so many blanks on the sheet I felt an opportunity to get included on the PAX Milner report that Jose10k and Russo seem to own. Whether by choice or just being the HIMs they displayed in 2023, YHC filled in 3 slots with hopes that other PAX will do the same and fill the Q sheet. Also, keep in mind the opportunity to take over an AO for awhile, we welcome changes, as Fracsac previously put out there.. It is a small commitment that your brethren will appreciate and it creates an excitement seeing new HIMs taking charge..

    With 💯 of rain in the forecast, YHC did not anticipate a large showing but certainly did not expect a Jose10k sighting as he previously mentioned he will do cold but he doesn’t do wet cold.. His words, “seeing a Mandevillian on the Q sheet, I had to post!” Very flattering Jose10k, but I know your deep desires and the top spot on PAX Milner. Appreciate you still though..

    Warmup
    25 SSH
    15 Toe Touches
    25 Cherry Pickers
    15 Torso twists
    25 Grass grabbers
    15 Hillbillies
    25 Imperial walkers

    Thang
    Ring of Fire 🔥 with Blocks
    Shoulder press 5 count with 5 silent full extension hold between 5x around.
    5 Burpees
    Kettle swings 5 count with 5 silent squat hold between 5x around.
    5 Burpees
    Chest press 10 count 10 silent hold at the top between 5x around.
    5 Burpees
    Squats 5 count 5 silent hold Al Gore at the bottom between 5x around.
    Elf on the shelf 5 left 5 right Al Gore hold 5x around.
    Crunches 5 count 5 silent hold at the top 5x around..
    Returned the coupons and finished with Mary.
    Flutter kicks 25 IC
    Heels to Heaven 10 OYO
    Penguins 25 IC
    10 Leg raises OYO
    100 💯s OYO

    Appreciate the post gentlemen and great work!!

    Fletch and Einstein you inspire with your grit and hard work 👊🏼💪🏼!!

    Count, reminder of the Wacker camping trip to come on the 27th, RCR signup by the 18th and the Crazy Ivan (TBD?).

    Intentions and prayers for Freon’s wife and the unfortunate loss of a past student (Felicia) 21 taught by Jose 10k..

    Always great to start a Gloom with you Gents!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • You can’t spell legendary without leg day. – from Jose10k

    3 men took the red pill on this chilly 34 degree morning. It was too cold for the top floor, so we moved it down to the second level. Einstein and I began our warm-up when Fletch came rolling up hot on two wheels. Apparently he has been battling broken pipes at his home.
    The Thang: Inspired by the Norwegian Speed Skating workout on Wednesday, YHC decided that it was a leg day. First up, Lieutenant Dan the length of the parking garage. Then Side lunges the length of the parking garage, left leg first, then right leg the length of the parking garage. Then another Lieutenant Dan the length of the parking garage. Then moseyed to the bottom of the parking garage for some calf raises, 2 for each step up to the top. Back to the second floor for some mix mary. Wife pleasers IC (30 count) followed by 30 count of pulses, penguins, more wife pleasers, right elbow to left knee, left elbow to right knee, more wife pleasers, lbcs, then more wife pleasers. Cooper Head Squats (20 count), followed by Lt Dan the length of the parking garage, then one more round of Lt. Dan’s. COT, Einstein prayed us out. Russo has the Q tomorrow, Akbar has a New Years Beatdown at the Marsh with a new start time of 7 am with Waffle House afterwards. Safe travels to all this weekend, prayers for Freon and his family, Fletch and his home repairs, and all other family needs. I appreciate those who posted and those who are reading this. No merlot was splashed today. Don’t let the cold weather keep you from coming out. It warms up pretty quick.

  • “Mr. Shooter are you done yet?” – from Shooter

    Mid 40s with chatter all around, but discussions were not as appealing for some as Sir Wacker placed his bum on the concrete wall around the stage.. Fletch and YHC were engaged in hunters lingo, as Moby and Legal were chatting it up, not sure of the topic but YHC quickly got the hint to move along..
    With modifications needed from the previous weeks trip up (some of you out there get that one 😬) we jumped into an extended warmup.
    Grass grabbers, SSH, Imperial walkers, Hillbillies, Goof balls, Self-love, Torso twists, Mummy kicks and Seal jacks.. 10IC for all, maybe a few or a few less, as Fletch was the only PAX at first responding with the count until the occasional voice of Legal pierced the air.. Moseyed to the school board for some leg swings OYO 10 forwards/backwards and side to side. To the front for Al Gore kick ups as PAX took cycles around the building and back.
    Moseyed to the garage for chill-cut blank while each PAX sprinted up and Moseyed back. Over to the front of the courthouse for box jump’s and step ups while each PAX cycled through bunny hops up the steps and returned. Moseyed back for close out with Core.
    LBCs, Little Manny crunches, WW1 sit-ups and Big Boys closing with ETKs..

    Appreciate the appreciative and grateful Wacker for our COT after count and announce!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Return of the Mack – from Jose10k

    Oh, oo-o-oh, come on, ooh, yeah
    Well I tried to tell you so (yes, I did)
    But I guess you didn’t know, as I said the story goes
    Baby, now I got the flow
    ‘Cos I knew it from the start
    Baby, when you broke my heart
    That I had to come again, and show you that I’m real
    all those times I said that I love you
    (You lied to me) yes, I tried, yes, I tried
    (You lied to me) even though you know I’d die for you
    (You lied to me) yes, I cried, yes, I cried
    1-(Return of the Mack) it is
    (Return of the Mack) come on
    (Return of the Mack) oh my God
    (You know that I’ll be back) here I am
    (Return of the Mack) once again
    (Return of the Mack) pump up the world
    (Return of the Mack) watch my flow
    (You know that I’ll be back) here I go

    You got to love that 1996 r&b classic. Why do I start the backblast with this: DarkWing returned to the A1C today. After the Flu wage war with his family for over a month, the Darkwing Clan is officially healthy, so we finally have Return of the Duck.

    Warmup-SSH, grassgrabbers, merkins, squats, etc…
    The Q sheet was open, so it was sort of a brain storming type of beatdown. We started off with 11s: Squats and Merkins, followed up with round robin core with Moby stretches. COT with DarkWing praying us out. Movie night was a success, Shooter is slowly nursing injuries caused from picking a fight with the tax dollars of the city of Mandeville (God Help those Deer this weekend), and we had a BBQ sighting. Waterpik has the Q tomorrow.
    Next Friday: Back by popular demand, the celebration of the tragedy that struck the Nakatomi Plaza beatdown will occur. Come on Splash Pad, join in our remembrance of the heroics of one Mr. John McClain. SYITG

  • Gessers Stretch It Out – from Mobydick

    A chilly morning at the Gipper. 4 geezers showed up to make an average age of 64.5 years. YHD being senior senior Qd. Since there seemed to be a few back issues in the crowd I elected to guide us in a vast variety of streches and core. To keep the youngest amongst us happy a couple of long block circuit mosseys thrown in. All seemed to benifit from the departure from the usual sweaty beat down.
    Closure with COT and a prayer of gratitude for the strength we have been given.

  • Dora at The Gipper – from Einstein

    Fair Weather this morning at the Gipper – mid 60s

    Warmup: toe touch, sshops, arm circles, imperial walkers, hi jack hi jills, hillbillys,
    peter parkers, snap crackle pops, and more

    Thang: mosey to the St. Tammany Courthouse promenade for Dora-1-2-3
    partner up, 100 merkins, 200 lunges, 300 squats. While one partner works on the totals the other partner runs up the runway, up the stairs, perform one burpee, then back peddle , side shuffle or karaoke back to relieve partner.

    Mosey back to the flag.

    Mary: round robin of core, each pax picks a favorite; box cutters, crunches, leg lifts, American hammers, crunchy frogs, Ja-Lo(s)

    Returning Guest Pax Dinghy did the prayers honors

  • BLIMPS in Covington – from Fletch

    Warmup: 15 IC, Self Love, Grass Grabber’s , Merkins, Arm Circles (forward and back), Windmills, Plank Jacks, High Jack High Jill, Imperial Walkers, Shoulder Tap Merkins.
    Thang: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Mosey to the caboose and do Burpee’s. Mosey to the next corner and do Burpee’s and Lunges. Mosey to the Taj Mahal and do Burpee’s, Lunges and Imperial Walkers. Around this time Mobydick went lame on us and couldn’t complete the run portion so we did side shuffles and back pedals between sets, in the parking lot, to complete the BLIMPS. We then made our way to the rock pile for 3 sets of bent over rows, curls, presses, tricep extensions and round the world ( rotate weight around cranium) both directions, all without putting the weight down. Moseyed back to the Gipper and a set of LBC’s and Flutter Kicks. Fletch prayed us out. Thanks for the Q. See you in the gloom.

  • Route 66 Part II and post beat down breakfast! – from BBQ

    Another Route 66 themed beat down on 10/6 and following YHC ‘s 66th birthday! A quick warm up as YHC was late and we needed to get to the thang. A BLIMPS. 6 spots for 6 different exercises and different reps. 6 Burpees then mosey to 12 lunges ( 2 as 1 and half forward and 1/2 backward ) then mosey to 18 Imperial walkers then Bobby Hurley every third parking spot line to 24 Merkins then mosey to 30 air presses then mosey to 36 squats and finish with a Travis Kelce every third parking spot line ( a 3 point stance!) . Most of the PAX completed 6 rounds. Bushwhacker and Hogsbreath intensified and did 8+. There was music. Route 66 song in warm ups and XFM’s Classic Rock BBQ channel. We ended with a few stretches. COT and BBQ prayed us out. It was a honor to lead this PAX. The big bonus was another breakfast by Stella. Umm great! Bushwhacker brought flower and made my M’s day!