F3 New Orleans

Tag: The Gipper

  • Gipper Gold – from Einstein

    Plenty of entertainment at the Gipper on this cool 60 degree morning. With BBQ displaying his Irish Riverdance skills
    and Fletch pining about his unsuccessful panning for Gold after swallowing his gold tooth crown.

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hi Jack Hi Jills, Hillbillys,
    High Knees, Butt Kicks, Neck Rolls, Thumb Drives, Scissor Kicks (aka Irish Dance), Good Mornings, Cherry Pickers,etc.

    Thang:
    Carry, Pick up, and put down cinder blocks many times

    Mary:
    Rosalittas, Gas Pumps, V-Ups, Big Boys Sit-Ups

    Count-o-rama

    Fletch meister led us out with a prayer.

  • Fab Four at the Gipper – from Einstein

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hi Jack Hi Jills, Hillbillys

    Thang:
    Mosey to the Justice Center parking garage ramps; for the usual – lung walk backwards half way up then sprint the remainder repeating to the upper deck.
    On the upper deck for B.O.M.B.S; while partnered up; 25 Burpeess, 50 O Leg Trace, 75 Merkins, 100 Big Boy Sit-Ups, 150 Squats
    Partner one starts on the exercise while partner two runs out and back picking up on the count on the flip flop.
    Mosey back to the AO, back pedaling down the ramps

    Mary:
    Rosalittas, Flutter Kicks, one minute Plank,

    Count-o-rama

    BBQ led us out with a prayer.

  • Mosey-Go-Round – from Einstein

    …hitting the Covington hotspots

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Arm Circles, High Knees, Thumb Drives,
    Butt Kicks, Hi Jack Hi Jills, Neck Rolls

    Thang:
    Mosey to the Taj Mahal back lot; leg swings: left to right and front to back, using the parking stanchions for support.
    Then a ladder set using the parking stripes as a template, run up – back peddle back in 2,4,6,8, parking spaces for the ladder rung spacing, then repeat side shuffling to the left, repeat side shuffling to the right
    Mosey to the front of the Taj Mahal; plank up for a set of shoulder taps, peter parkers, and parker peters.
    Mosey to the Justice Center parking garage ramps; for the usual – lung walk backwards half way up then sprint the remainder repeating to the upper deck.
    Then a ladder set of star jacks, starting with one then adding one at every other parking stripe – total 91 star jacks.
    Then a ladder set of squats, starting with one then adding one at every other parking stripe – total 91 squats.
    Mosey back to the AO depot

    Mary:
    Rosalittas, V-Ups,

    Count-o-rama

    Bubba led us out with a prayer.

  • You say Tabata I say TabAta – from Mobydick

    Drizzle in the gloom at the Gipper. YHC has become a fan of Tabata and encouraged by the ideas that short intense resistance is a better fat burner than cardio. I really don’t like cardio. So my Q consisted of 5 exercises with coupons in 5 rounds 1 minute each of Squats Presses Tricep curls Fore arm curls and grave diggers. Rest for 1 minute in between was a variety of stretches. Constant full body motion

    BBQ and Bubba brought along a FNG so the low cardio gave us a chance to mumble chatter introduce these guys to F3.

  • Dirty 30 – from Akbar

    6 strong at the Gipper this morning. YHC arrived early to Jose running up from working on the ISI already. Chatter was so strong it continued through the warm up. Shooters 21 beatdown yesterday, continuing tomorrow at the A1C, getting old, different workouts, Fletch’s hot sauce, and when will the heat stop, and strength in people you would not normally recognize. A large lady walking up stairs in high heeled shoes is stronger than you think.

    Warm Up

    SSH, High Knees, Butt Kicks, Arm Circles, Toe Touches, Self-Love 15 IC

    Thang

    Mosey to the Justice Center stairs, stopping by the Rock Garden for a small/medium sized rock.

    6 men, 6 exercises for 3 rounds total.

    x30 OYO

    Merkins, Australian Mountain Climbers, Bulgarian Split Squats, Rock Curls, Sister Mary Catherines, Triceps Rock Press

    Run around the perimeter, up the stairs for 30 Calf raises, and return. Rinse and repeat x 3. Last round, no run, carry rock up the stairs for 30 calf raises.

    Mary
    LBC and Rosalita’s x15 IC

    Announcements: See Slack for details.

    Hammer’s leading F3 Bible Study starting Wednesday Aug 17th at the Crisis Pregnancy Center, 830-930pm

    St Vincent 500 – August 13th Thibodaux. Goose’s CSAUP to support St. Vincent Pharmacy, 2 man teams for a beatdown style race for points. 3-4 teams from the Northshore already signed up.

    September 10th, Coving Trailhead. 911 run to remember 5k or 5 miles. Good representation for our group participating.

    Count, Name, and Einstein prayed us out.

    Thanks for following my lead – SYITG – Akbar.

  • Rockin’ Mosey – from Akbar

    9 strong at the Gipper today for a Copperhead style partner beatdown. Great to see the number back up! YHC arrived at 0600 on the dot to get started. Great to have Bean aka Batman back in the mix.

    Warmorama – SSH, arm circles, high knees and some other stuff and we headed to the rock garden.

    Thang
    Partner exercises where P1 does exercise and P2 does a mosey to the Smokehouse and moseys back. 3 sets of each Copperhead style for the rocks.

    Set 1 x 3
    P1 45 degree shoulder press
    P2 Bear crawl

    Set 2 x 3
    P1 Curls
    P2 Flying Nun – lunge walk with arm circles

    Set 3 x 3
    P1 Triceps
    P2 Hallelujah High Knees – if we only had a camera

    Set 4×3
    P1 Merkins straight up
    P2 Rock carry

    Mary
    Copperhead Squats x 10

    Announcements
    Gnarly Nutria next Wednesday across the lake
    Russo’s 5k trail run after the beatdown Saturday at 0900. There is still a spot left if anyone wants it.
    Goose’s St Vincent 500 2 man race beatdown August 13th
    Hammer is starting a Bible study in August at crisis pregnancy center

    NMM
    YHC was just in time for 6:00 due to oversleeping. Maverick was on Cowbell time and caught up with us at the Justice Center. QIC was asked what size rock to pick, and the answer was whatever you want. Which should have been a small one.

    Great to have Bean (aka Batman) back, and great stories about the bats and the cost of a Rabies shot. Mumblechatter was all over the place and included Grover, a nude bar, bats, Turbos beatdown last week, and the Cake walk.

    Thanks for following my lead – Akbar.

  • Back in the Game – from TurboTax

    Great to be back in the game with my F3 brothers. 7 strong at The Gipper this morning. After a warmup of butt kicks, shoulder taps, high knees, Peter Parkers, seal jacks and Parker Peters, we moseyed to the Taj Mahal for some EMOM action. Bobby Hurleys, curtsey squats, toe touches, ice skater hops and Sister Mary Katherine’s were the order of the day for 30 long minutes. Finished things off with some wall sits and vertical jumps before returning to the Shovel Flag where Fletch prayed us out. Thanks for letting me lead guys.

  • Rocks and Blimps with a Splash of Merlot – from Akbar

    YHC took the late-night Q with a plan in mind for a different beatdown, where the PAX would pick up some bricks and mosey around carrying them the whole time doing exercises. The plan was quickly modified since there were no bricks, so we took a mosey for some time to think. Great to see Murdock again who brought his 2.0’s Demo and Varsity, who got named at the 007 this week.

    No better way to think than stop at the Rock Garden – so we each grabbed a rock and went through Shoulder Presses, Chest Presses, Skull Crushers, Rows, and Curls x 15 IC. During which time my brain clicked, and we continued to the Justice Center for BLIMPS.

    The route was from the first bench, past the Smokers Lounge, up the stairs for 10 Jump Squats, then return. Bear Crawls to the benches; Lunge Walk to Smokers Lounge; 10 Irkins at each bench; 10 Merkins at each light; 10 Peter Parkers; and 10 Squats at each bench.

    Varsity splashed Merlot after the Merkins but kept on pushing like any good kid would do.

    Back to the Rock Garden to finish where we started. x10 IC – Chest Presses, Rows, Curls, Shoulder Presses, Skull Crushers, and Good Mornings. BBQ requested a torso twist to help with our golf swings, and lead cadence for the finisher.

    Back to the flag with time for LMC’s, LBC’s and Hello Dolly x15 IC. Count, Name, and Murdock prayed us out.

    Announcements: Gnarly Nutria July 20th, 4th of July 5k in Covington, F3 Thibodaux CSAUP August 13th, Russo’s Big Easy Big Heart 5k July 16th

    Thanks for following my unthought out lead, always a pleasure to spend a Wednesday morning with y’all – Akbar

  • Awww Crap! – from Akbar

    6 men chose the Red Pill this morning for a hot mosey around the Gipper.

    PAX: Hammer, Akbar, Moby Dick, BBQ, Barely Legal, Jose 10k, F3 Northshore, The Gipper

    Conditions: Clear, 72°F, Feels like 73°F, Humidity 80%, Wind 1mph from NE

    Warm Up x 10 IC mostly: SSH, IW, Hillbillies, Cherry Pickers, Arm Circles F/B, Self-Love, Grass Grabbers

    Thang 1: Rock Garden for Curls and 45 degree shoulder press x 10 IC, 3 sets. Much shorter than Mavericks nightmare last week.

    Thang 2: Justice Center benches: Freak Nasties and Bulgarian Split Squats x 10 IC, 3 sets

    Thang 3: 11’s on the Justice Center Stairs. Merkins at bottom, Y Supermans at top, 5 Calf Raises every 4 steps on the way up.

    Turbo Dog took a dump at the entrance to the Justice Center, possibly a metaphor for some. Then 2 ladies made their way up the stairs saying hello to Hammer.

    Finishing 11’s we helped Moby look for a cleanup device, which was found, and while Moby was cleaning up we did Freak Nasties and Dirkins on the benches IC
    .
    5 minutes left, Mosey back to the invisible flag for E2k both sides x 10 IC

    Countorama, Nameorama

    Announcements:
    BBQ is a Grandaddy! Another possibly very tall boy.
    TopGun 2 movie at The Movie Tavern 8:45 tonight.
    The Elite Part 2 at the Lakefront Saturday with Tanked Up!
    Sign up to Q and write a backblast!

    COT: Hammer prayed us out with thoughts of BBQ’s mom who is doing better and his new grandchild, the school shooting last week, Ukraine, and a wayward bullet killing a lady at a graduation at Xavier recently.

    Thanks for following my lead – SYITG. Akbar

  • Trilogy completed – from Shooter

    YHC signed up for 5 AOs two weeks ago and today concluded the trilogy of his thoughts.. With the Marsh and the A1c both experiencing the 2 min drill the Gipper was all that remained.. YHC was rewarded by 2 other PAX in Akbar and Moby getting a second dose and newcomers Barely legal, BBQ and Cowbell were able to get a sample of a simple 2 min interval workout that can prove to be effective..

    Simple warmup of 15IC Cherry Pickers, Moracans, Self Love, Grass grabbers, SSH and Butt kicks with a Mosey around the block..

    Work consisted of Jump rope, plate swings, squat thrusters (block), chest press (block), curls (block) and eight count body builders (block).. In between intervals ran down the the ole railway and around the trolly..

    YHC prayed out the PAX with prayer intentions for BBQs mother Jan with her upcoming procedure and prayers of safety for the journey of Cowbell to Boulder CO and fellow PAX Grover for his trip to AR..

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!