F3 New Orleans

Tag: Moby Dick

  • Another day at the Office

    Another beautiful morning at The Gipper and another beat down in the books.

    Warmup of lateral lunges, airplanes, seal jacks, squats and forward lunges.  All 20x IC.

    Mosey to the Justice Center for some 11s.  Merkin/Shoulder Taps combo at the bottom of the stairs, In and Out Squat Jumps at the top.

    Recovery walk to the Justice Center benches.  Lateral shuffle between two bookend benches with a lateral step up at each bench.  5 trips OYO.  Then back to lateral steps ups 7x IC, cross over lateral step ups 15x IC, then regular lateral step ups again 8x IC.

    Back to the Justice Center entrance for our ISI AMRAP Challenge of the day:  how many Merkins can you do in one minute?  So simple, yet not so easy.

    Circuitous mosey up and down the Justice Center parking garages ramps and stairs before heading back to the shovel flag, the PAX hitting some short accelerations along the way on the command of “sprint” and some soccer headers on the command of “jump.”

    Mary of windshield wipers 20x IC, Nolan Ryans 20x IC each side, Jane Fondas 10x IC each side, and 45 degree leg raises 10x IC.

    Moby Dick, still on IR but almost ready to get back in the game, joined the PAX for our countorama, nameorama, and Einstein’s prayer.

    Thanks for letting me lead, guys.  I always look forward to Wednesday morning at The Gipper with you.

     

  • Good Ol’ Boys

    Two PAX showed up on time, with a third PAX – Maverick, doing the best Dukes of Hazzard arrival, with a family vehicle, that I’ve ever seen.
    …flying into the parking lot, shooting gravel everywhere, some of which bounced off the Gipper statue, leaving R.R.’s nice patina, speckled, like a cheap polka-dot suit.
    Maverick “I’m here for the forty minute workout.”

    Indeed… To the best of my recall, here is how it went:

    Short Disclaimer …

    warmup
    all 20xIC; side straddle hops,good-mornings,windmills,imperial walkers,toe touches,hillbillys,arm circles,single leg lunges,squats,mummy kicks

    mosey to Bedrock; pick up a 10 pounder or so;
    all 15xIC; curls,overhead presses,rows,outward presses, elf on the shelf

    mosey to the front of the Taj Mahal for the MERKIN MEMORIAL
    here we have lots of brick pavers,each with a name and date,
    one pax, at a time, bearcrawls in toward the flagpole to a brick, reads the name and the date, chooses an odd or an even number, if an odd number,  we all bearcrawl counter-clockwise that many paces and do that many merkins, if an even number we all bearcrawl clockwise that many paces and do that many merkins. A crowd pleaser!

    mosey to the St.Tammany Parish Courthouse parking garage for sprints, backward lunges, and burpees.

    Indian Run back to the trail head

    count-o-rama, Moby Dick, on I.R., strolls up just in time to lead us out with a prayer.

  • Back to the Farm

    This morning’s beat down was never going to compete with yesterday’s star studded event.  Reading Steve’s BB on his way out the door to the Gipper, YHC grudgingly conceded to himself that the likes of Choppa, Ocho, and Nacho Libre could not be expected to rise out of their fartsacks for two consecutive mornings.  It could have happened, YHC guesses, if Turtle had committed to back to back Qs.  Lacking the draw of a rock star Q like Turtle, however, YHC could only hope that he wouldn’t be posting alone. Fortunately there were a few PAX out there unaware of yesterday’s celebrity meetup, but YHC wasn’t too off in his prediction as Gipper regular Tanked Up regrettably decided he would not post with the rank and file this morning.  Et tu, Tanked Up?

    So it was to be a working man’s beat down this morning, strictly meat and potatoes.

    15 minutes or so of dynamic stretches on the train platform then a short mosey to pick up a couple of half filled sand bags for the main event:

    AMRAP for 20 minutes:  35 yards farmer’s walk with both sand bags, 35 yards run, and then 35 yards backpedal making up one round.  Shooter carried his sand bags like bean bags, and the rest of us struggled.  Good thing we all have office jobs…except for Bushwacker I guess but he is in lawn care management.

    Back to the Trailhead for Mary:  scorpions, swan preps, jackknives, and flutter Freddy Mercury’s, all IC.

    Countorama, nameorama, and Moby prayed us out.

    Thanks for letting me lead men.  I always look forward to Wednesday morning at the Gipper with you.

     

  • Global Warming at the Gipper

    Could not ask for a better morning with 9 bad ..ss F3 Warriors. Cold stopped no one this morning. Simply made for a great experience with the friendship thanks to F3.

     

    Warmup–we shot through 13 exercises with highlighted Side Straddle Hops where as 1 man at a time bounced to the center and back like a one man show during a wedding reception party. I think Bushwacker took that one as the best SSH dancer!  Other exercises included high knees, butt kicks, lunges, Merkins, side lunges, sumo squats-that was fun too, especially with the added arm gestures. Some of the exercises were repeated for a total of 13.

    The Thang–mosey to the courthouse (and a cyclist) for a little fun with merkins and Derkins… 5/20 rotation till it was 20/5 for a total of 100 merk/derks!

    Mosey to the parking lot for 3 more activities. 1- Four laps of a combination of lunges, bear hops, and bunny hops 2- circle around the imaginary flag pole. To the center and back with 12/3/6/9 rotation followed by crab crawl… Oh, when we got to the center it required a hand slap or twinkle toe touches.. Have to have been there to get the picture.3–Fifteen merkins with 2 runs blended in. Great for the cardio.

    Mosey back to the Gipper for some warm down exercises. Some discussion about the race this Saturday at 9 pm.. Be there, we are ready! And don’t forget Tough Mudder on the horizon.

    Hero of the day–Shooter–why you ask– no gloves!

    Closeout prayer by Bushwacker..reminded us how blessed we are.

     

     

     

     

     

     

     

     

     

  • Winter Soldiers

    Knowing that it was going to be cold on the Mandeville Lakefront this morning, YHC cast about late Friday for an appropriate pearl of wisdom to drop on the PAX.  Almost instantly, Thomas Paine’s immortal words from the American Revolution came mind:

    These are the times that try men’s souls.  The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman.  Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph.  What we obtain too cheap, we esteem too lightly; it is dearness only that gives every thing its value.

    The parallels to a beat down in the Gloom on a cold, windy and kind of wet morning in South Louisiana are too obvious to require explanation.  Let’s just say that eight winter soldiers and stout patriots assembled in a brotherly manner to make themselves better this morning.

    The Warmup

    Steve has the Bulgarian squat, Butt Splice owns the longest block, EiEi is best friends with Jane Fonda, Einstein likes to lunge backwards, and Shooter frequently employs the front plank to adjust the PAX’s attitude.  For YHC, it’s the stairs at Rips Restaurant and so that’s where we headed for this morning’s warmup:

    Partner up, one partner does SSHs while the other heads up and over the Rips’ stairs, switch up, rinse and repeat for 10 minutes alternating SSHs with IWs and the straight runs up and over the stairs with crossover runs.

    The Thang

    Short 10 count then short mosey to the East for the first COP:

    Round 1:  Merkin Wave to 80; then on our Sixes holding feet at 6 inches for an Up and Out Circle Leg Raise Wave to 80; back on our feet holding the People’s Chair while executing a Vertical Jump Wave to 80.

    Round 2:  Another Merkin Wave to 80; then on our Sixes holding feet at 6 inches for a Out and Up Circle Leg Raise Wave to 80; back on our feel holding People’s Chair while executing a Knees to Chest Vertical Jump Wave to 80.

    Recovery walk morphing into a mosey to the Harbor Playground, spicing up the mosey with random short accelerations, Merkins, and soccer style headers.  Formed up for the next COP on arrival:

    Isometric lunge hold left leg forward to a count of 30 followed immediately by 30 lunges pulses; switch legs and repeat; then Mission Impossible hold for 30 seconds followed by 30 Merkin pulses.

    Mosey to the Harbor Pavilion where we spread out among the benches for a few rounds of box jumps. Every 30 seconds, the PAX was asked to perform a set of three jumps, a straight jump, a lateral jump to the right and a lateral jump to the left.  We then picked up the pace for the second round, executing four box jumps every 30 seconds.  Round 3 called for six jumps and then the 4th and final round called for eight jumps.

    Mosey to the baseball field where we partnered up once again for two rounds of pull ups, Northshore Merkins (OK we officially claim the name of Northshore Merkins for plyo pushups), Tonya Hardings, and lateral squat jumps.

    Indian Run back to the Shovel Flag for a round of Mary:  back plank bicycles IC 20x, side plank dips IC 20x each side, and J Lo’s IC 20x.

    Countorama, nameorama, and Tanked Up prayed us out on the way to THE Manny funded Coffeeteria.

    Moleskin

    CRAZY IVAN.  It’s on next Saturday, January 20th at 2100.  Mandeville Lakefront AO.  EiEi scientifically has designed this CSAUP event to be .001% better than the Southshore’s Gnarly Nutria.  We’ll see if the Southshore PAX forgo their regularly scheduled Saturday evening bubble baths in order to cross the Causeway for some Cold War games.  Bragging rights for the next six months are on the line.  The Northshore Cold Warriors are ready.

    Chewy is off IR and how appropriate to have one of our Founding Father’s Kotter on a Thomas Paine themed beatdown.

    YHC learned at the Coffeeteria that Carpool’s employer has traded him to the Houston AO.  We’ll miss him here on the Northshore but of course are proud of him for his promotion and know that he’ll represent us well at the Houston AO.

    Captain Sparkles and Turtle are hunting with Shooter this weekend.  Will Shooter make it home alive?

     

  • Return at the Gipper

    Returning to the Gipper on this Gloom without the beanies and mittens also produced the return of Grundy and Moby from IR. Welcome back F3 brothers. While the PAX on the the Northshore have many AOs to choose, if your QIC had a choice of only (1) F3 beatdown  by far the Gipper would be the selection.., As hard as the QIC try’s to tax these men when he leads, it never fails that his mission seems incomplete as the men always impress and crave more of what they came for..

    Warmarama

    15IC GM, WM, IW

    30 IC SSH, BK

    10 IC Arm circles (forward/reverse), Overhead claps

    The thang

    Moseyed  to the Taj Mahal for our first bit of action. Circled the flag pole with the PAX holding blank while each man journeyed up the steps dropped for 2 Burpees and returned. Covered regular plank as well as left and right plank until complete. Next each PAX bear crawled to the flag pole and after the ringing of the qong was sounded each PAX would complete 2 Merkins. The QIC doubled the Merkins halfway through.. Wrapped up and then moseyed to the garage top. Partnered up for the first round of suicides half and full distance while the other did LBCs. Next was Caricoas half left and half right and the same back while the other man did Bicycles, and finally we did back pedal half and turn and sprint while the others did flutter kicks..  Mixed in a few 10 counts as the QIC noticed he may have winded a few men, which on this day is a proud moment for anyone Qing this group… Next on to Tabata (American style) as one stated standard Tabata as 20 sec of work and 10 sec rest. The Q implemented 30 sec work and 10 sec rest for 2 rounds. Round 1 Merikins/Plankjacks and Round 2 Squats/Imperial walkers.. If one ever thinks 30 sec of Work can’t get you pumped or have the sweat flowing, I challenge you to a series of Tabata and promise there will be no disappointment.. With 3 mins to spare moseyed back to AO for countarama, annoucarama, COT.

    Much respect for the men working through injuries and pain on this Gloom. Shows the dedication and determination, which inspires me to work harder at each beatdown.. 👊👊

    Special thanks to Grundy for praying us out..