F3 New Orleans

Tag: The Gipper

  • Yankee Doodle Dandy – from TurboTax

    Tomorrow is Veterans Day so YHC thought it’d be fitting to visit the American flag displays proximate to The Gipper. Amnesia reinforced this line of thought when he rolled up wearing Stars and Strips socks and bike shorts, our very own Yankee Doodle Dandy. At any rate, after a warmup of imperial walkers, shoulder taps, seal jacks, mountain climbers, hillbillies, merkins, and SSHs, the 9 PAX split up into three teams of three and the games began.

    Armed with tennis balls, each team was tasked with moving from flag to flag. The rules were simple: (1) the PAX holding the ball could take no more than one step while holding the ball and (2) every time a team dropped the ball, each team member had to execute two burpees before resuming the game. Then we were off to the races, visiting the flag displays at the School Board building, the Fire Station, the Justice Center, the Police Station and finally our own Shovel Flag.

    But we didn’t just travel. At each flag we paused to execute a sequence of isometric holds (Al Gores, front planks and shoulder taps, isometric Bulgarian Squat holds-where were you this morning Steve?-and hollow holds), dynamic exercises (squats, merkins, Bulgarian Squats, and leg raises), and explosive exercises (jump squats, clap merkins, Sister Mary Katherines, and heels to Heaven). And to top it off we executed a couple of agonizingly long isometric holds upon returning to the Shovel Flag.

    Countorama, nameorama and Einstein succinctly prayed us out. Good teamwork this morning, guys. Thanks for letting me lead.

  • Grundy Shrugged – from TurboTax

    It took a good thirty minutes, but Grundy eventually shrugged…or groaned…or exhaled loudly. Sources later confirmed that Grundy experienced a little fatigue at this point in the beatdown. It made YHC feel good. Honestly.

    At any rate, 11 PAX posted in the Gloom this morning. We warmed up with burpees, mountain climbers, SSHs, imperial walkers, and hillbillies and then made our way to the back of the Justice Center.

    We dispersed among the back benches for 3 sets of 10 Bulgarian split squats each leg and 10 derkins, all IC.

    Crab walk to the smoker’s lounge then a long lunge Indian walk/run to the front of the Justice Center.

    Circled up for 3 sets of 10 T merkins, 10 Nolan Ryans each side and 10 hollow hold flutter kicks, all IC.

    Deployed to the front benches for 3 sets of 10 lateral step ups each leg and 10 good mornings, all IC.

    Lunge Indian walk/skip back the way we came where we hit 3 quick rounds up and around the Justice Center stairs and ramp.

    Closed the deal with 3 sets of 10 shoulder taps and 10 Peter Parkers, all IC.

    Countorama, nameorama and a nice positive prayer from who else but Grundy.

    Thanks for letting me lead guys.

    Great to have Cowbell back from his marathon, Maverick back from his injury, and Bubba back from his hiatus for his 3rd Gipper post in a row.

  • Blocks and Jocks Oh my!! – from Shooter

    11 PAX posted at the Gipper on this Wednesday for YHCs return after a month and a half layoff would certainly require some coupon work… So after returning with Einstien, Legal and Steve on the 1 mile prethang we got right to it…

    Warmup
    15IC Cherry pickers, Toe Touches, Imperial walkers, Windmills, Butt kicks and Grass grabbers.

    Thang
    Gathered 6 coupons for our mosey over to the courthouse.. Partnered up..
    First round
    P1 Using coupon did murder bunnies up the stairs keeping rep count. Combined count of 100 cumulative while P2 did rail crawls up the ramp returning to pickup count.
    Second round
    Moseyed to back side of courthouse where P1 did Curls and P2 bunny hopped up returning to pickup count..200 cumulative
    Third round
    Moseyed back to front for P1 Squat thrusters 100 cumulative while P2 Crawl bearers half the ramp the bear crawls other half.

    Moseyed back to AO returning coupons wrapping up with Mary of 20IC Flutter kicks, LBCS and Hello Dollies..

    Count, Announce, COT

    Thanks to Moby for the closeout in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • UPPER DECK – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, High Knees, Shoulder Shrugs, Imperial Walkers,
    Swimmers, Butt Kicks

    Thang:
    After a reverse lunge walk and sprint mix on our way up the ramps to the upper deck of the Justice Center Parking Garage,
    The Pax did a set of elevens with burpees up hill and merkins down hill
    Next Thang:
    Using the twenty four parking space striping, the Pax performed a StarJump routine:
    1 jump every other space, jog back, 2 jumps every other space, jog back, 1 jump plus 1 up to 13 for every other stripe

    Mosey back to the flag for times-up.

    Count-o-rama, Akbar leads us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • MaryAnne’s Mayhem at The Gipper – from TurboTax

    Some guys liked Ginger best, but YHC always found himself in the MaryAnne camp with the Professor. Until this morning in the Gloom, that is.

    The Gipper PAX tackled the latest and last installment in the 2021 IronPAX challenge, MaryAnne’s Mayhem. 52:30 minutes of hard work. YHC doesn’t remember anything of that nature happening on Gilligan’s Island but maybe he missed something. 200 coupon curls, 175 body weight squats, 150 OH coupon presses, 125 coupon swings, 100 Merkins, 75 coupon thrusters, 50 Bonnie Blair’s, and 25 blockees as well as multiple 25 yard runs and burpees were the order of the day. Everyone made their downpainment on the day and got their money’s worth this morning.

    Thanks for letting me lead guys.

  • The Wobble – from TurboTax

    YHC had to dust off his PhD in theoretical physics to understand it and employ the oratory skills of Socrates to explain it, but make no mistake, The Wobble is worthy of its name.

    Four PAX materialized out of the Gloom right on time, and we got right down to business. 50 Kracken Burpees, 50 DBE Burpees, 50 Bonnie Blair’s, and 2400 meters later Iron PAX #3 was in the books. It was a solid downpainment on the day, and the geriatric PAX wobbled back off into the Gloom to start theirs.

    Thanks for letting me lead guys.

  • 7 Card Studs – from Mobydick

    In the gloom and drip of a passing storm the oldest pax I have ever seen ( combined average 67 years) assembled under the shelter of the Depot. Mobydick Dick, Einstein, BBQ showed up despite the wx.
    Since I wasn’t aware of the current challenge I came with a deck of death. After a reasonable 20x stretch of SSH/Gm/AC/SL a hand of seven card stud was dealt. Hearts were burpees Spades deep squats Diamonds hand release Merkins Clubs were knee touch Lunges. Never saw so many big hearts. Closed out with 100xs crunches and 20x Jane Fonda’s/Leg lifts/Crunchy frogs. Einstein won the Q next week with Full house Aces over 8s. Mobydick prayed us out. Not bad for some old guys.

  • IronPax week 1 – from Akbar

    8 strong this morning for Week 1. YHC proctored and DJ’d while 7 went to work. Cowbell dropped by after his run for some F2. Finishing times were:

    Bean 35.10
    BBQ 43 (modified)
    Jose 10k 43 (modified)
    Einstein 44.15
    Barely Legal, Moby Dick and Maverick were close to finishing but had to bolt early.

    YHC prayed us out with thoughts of safety and thanks for all those coming in to help in IDA recovery from out of state.

    Lakefront is 2nd IPAX of the week with separate Q for those already completed.

    SYITG – Akbar

  • 21-15-9 – from Akbar

    YHC had 2 beatdowns in mind and was on the fence about which workout to do all the way to the parking lot. Would it be 21-15-9 or a block grinder? Figuring we’ll have plenty of block work the next month, 21-15-9 it is (with a little block work too).

    WU – 20 x SSH, Grass Grabbers, IW IC; Self-Love x 10 IC

    Thang 1: 21-15-9 reps each set. First 2 exercises are always Merkins and Squats

    Set 1 21 Merkins, 15 Squats, 9 Australian mountain climbers (BTTW position). Mosey to benches at justice center.

    Set 2 Freak Nasty, mosey to next concrete stairs

    Set 3 Sister MC. Bear crawl to top of stairs

    Set 4 Monkey Humpers, run downstairs, back up, lunge walk downstairs, lunge walk up, bear crawl downstairs

    Set 5 Calf Raises, mosey to benches or somewhere for triceps

    Set 6 Freak Nasties

    Thang 2: 21-15-9 block work

    Set 7 21 block rows, 15 curls, 3 dirkins – rinse and repeat for 3 total sets

    Set 8 21 Tricep raises, 15 Chest Presses, 9 Goblet Squats – rinse and repeat for 3 sets

    Recover, back to flag for Mary

    LBC, Hello Dolly, E2k right/left x20; Leg raises x 10

    Workout called, count-o-rama, name-o-rama

    Announcements: Kickball at St Pauls with FIA Thursday. YHC 2 year anniversary Saturday

    Great work today guys, thanks for letting me lead – Akbar

    NMM

    21-15-9 is a standard count for crossfit, and there are many variations. I believe the standard is to do 21/15/9 reps of each exercise AMRAP for time. Russo would know that each of those numbers are divisible by 3, so you could vary by 3 sets of 7 and so on. Too confusing for a guy who can’t even add ISI numbers without a calculator. Great to see Yellow Snow out again for his 1st Gipper beatdown.​

  • Tour De Covington – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hill Billys, Shoulder Shrugs, Imperial Walkers, Swimmers, Grass Grabbers, Seal Jacks

    Thang:
    We did various and sundry (excuse the tautology) exercises, all over town

    The PAX: Akbar, Barely Legal, BBQ, Bean, Einstein, MobyDick, Shooter, Tanked-Up, The Hammer, Turbo-Dog

    Count-o-rama, Barely Legal leads us out with a motivating prayer.

    Thanks guys. Always extremely decent of you letting me lead.