Tag: The Gipper

  • 4 x 4 x 4 = DownPainment

    Six men posted in the Gloom at The Gipper this morning. After a warmup of Imperial Walkers, Torso Twists, Mountain Climbers, Side Straddle Hops, Shoulder Taps, and Hillbillies, all IC 10x, we headed over to the Justice Center and got to work with 4 sets of 4 rounds of 4 exercises, all OYO.

    Set 1: 4 rounds of 10 Squats, 10 yard Bunny Hop, 10 Single Leg RDLs, and 10 yards of Reverse Lunges back to the starting point.

    Set 2: 4 rounds of 10 OH Hand Claps, 10 yard Bear Crawl, 10 Merkin Shoulder Taps, and 10 yard Reverse Bear Crawl back to the starting point.

    Set 3: 4 rounds of 10 Ice Skater Hops, run up the Justice Center Parking Lot stairs, 10 180 Degree Hops, and run down the stairs to the starting point.

    Set 4: 4 rounds of 10 Seal Jacks, 10 yards of Burpee Broad Jumps up the ramp, 10 Clap Merkins, and 10 yards Backpedal down the ramp to the starting point.

    Back to the Shovel Flag for the COT where Einstein prayed us out.

    Solid work this morning, guys. Thanks for letting me lead.

    Don’t forget that Steve is leading a beat down tomorrow 1800 hours at the Mandeville Lakefront Gazebo followed by F2 at the Barley Oak and that Akbar’s 50th birthday beatdown is this Saturday morning. SYITG.

  • On the 11th hour of the 11th day of the 11th month-Remembering Armistice Day

    Veterans Day originally was known as Armistice Day. Hostilities between Allied and German forces in World War I officially ceased at 1100 on November 11, 1918. Appropriate enough, 11 PAX gathered in the Gloom this morning at The Gipper to remember our Veterans.

    After a warmup of 11 Seal Jacks, 11 Imperial Walkers, 11 Toe Touches, 19 Side Straddle Hops, and 18 Overhead Hand Claps, all IC, the PAX mosied to the front of the St. Tammany Parish Emergency Operations Center where our Parish’s WWI Memorial stands. We circled up around the flagpole there for five rounds of T Merkins, Prisoner Squats, Flutter Kicks, Front to Back Lunges, Hello Dolly, Airplanes and Shoulder Taps.

    11 reps IC on the first round, 11 reps IC on the second round, 11 reps IC on the third round, 19 reps IC on the fourth round and of course 18 rounds IC on the fifth round.

    Between rounds, the PAX bear crawled about 20 yards to the Operations Center ramp which kinda sorta resembles a trench. We lunged walked up the ramp and then returned to our circle for the next round.

    We headed back to the shovel flag after our last round for the COT with Grover leading us in the Pledge of Allegiance and Moby praying us out.

    God bless all of our Veterans. Please help us always remember the sacrifices that they and their families made for our Country.

  • As one PAX noted โ€œIt must be an election night hangover!โ€

    Arrived at the Gipper in the low 50s ready to throw the PAX a day of strength training and speed intervals. With numbers posting in the mid to upper double digits these last few months YHC anticipated no difference. However, as stated by Turbo upon his return with the prethang milers โ€œIt must be an election night hangover!โ€ Well gentlemen his statement proved true as the PAX only swelled to 9 after late arrivals BBQ and Bean jumped into the warmup.. These numbers held true and no recounts will be required after this submission..

    Warmarama

    20 IC Imperial walkers, Hillbillies, Toe touches, Grass grabbers, Cherry pickers, Self love and Arm circles.

    thang

    Retrieved cylinder block coupons and carried around the corner to our gated area with tractor tires. Split into a group of 4 and group of 5 at a distance of 20-25 yards. Each group had named exercise to continuously perform with the cylinder block while another team member took 2 flips alternating from the large tire and medium tire then returning to pick up their reps with the block as each completed. T๐Ÿ‘๐Ÿผ to Grover and all the other buck 40 to buck 60 men who tackled that monster tire. Proper form included on this one and these men performed well. Exercises included chest press, squat thrusters, kettle thrust, tri extensions, blocks on the shelf, burpee block jumps, curls and overhead presses.. After all PAX cycled through we returned the tires to there resting place then assembled on the side street for the next pearl. R1 first stop sign and sprinted midway which happened to be the parking lot entrance where we paused and completed 5 squat thrusters then back pedaled the other half. R2 and R3 sprinted halfway with Caricoa and 5 kettle swing thrusters. R4 sprint halfway and could be wrong on this one but I believe we overhead pressed then sprinted again.. YHC gassed and needing air recovery walked the cylinder blocks back to their resting place. With 4 mins to spare hit some core 20IC LBCs, Flutter kicks and Freddie Mercurys. PURPOSELY left off Cowbells favorite the Crunchy frog since he destroyed the Q on the previous day although he jockeyed for a round but my clock on this day would be the digital read at the trailhead and NOT your more accurate 30 second remaining Garmin Mr. Cowbell..

    Hope you Gippers feel the results in a few days!

    Appreciate Grover closing the PAX in COT after the count and announce!!

    Till the next Gloom ๐Ÿ‘๐Ÿผ๐Ÿ‘Š๐ŸผโœŒ๐Ÿผ!!

  • Toil before The Tempest

    I had a new routine ready for the Pax this morning, but it being wet and humid, and me not wanting to get my Little Lord Fauntleroy outfit smudged, I decided to go with some old stuff.

    Warmup IC: Side Straddle Hops, Good Mornings, Smurf Jacks, Toe Touches, High Knees, Arm Circles

    Mosey to Bedrock Garden, with everyone grabbing a boulder for: curls, elf on the shelfs, squats, and overhead presses.

    Mosey to the Taj Mahal parking lot for some leg swings, then a ladder shuffle to and fro

    Mosey to the front of the Taj Mahal, circling up around the sans flag flagpole. Ring-of-Fire routine with push-ups and bear-crawl aplenty.

    Mosey to the Grassy Knoll for 10 quick sprawls

    Mosey to the Justice Center Parking Garage ramps – heading up the ramps backward lunging, then sprinting.

    Mosey back to the flag via Indian run.

    Circle up for count-o-rama and FNG naming- welcome Slowpoke Rodriguez!

    Akbar prays us out

    Thank you wee bastards for letting me lead.

  • A Tale of Two Beatdowns

    My M recently brought home another cat. That’s right, we have two. And a dog. And a rabbit. (And two frogs, but those don’t count, as I expect one or both to die any moment now, just as all our fish have.) The new cat was supposed to be an outside cat, which was what supposedly made her addition to the family “okay.”

    Anyway, this cat was excessively loud yesterday morning – mewling and meowing and just going on and on. I eventually realized she was in heat, but, seeing as I had to get somewhere quickly, I decided to leave her outside and deal with it later. Well, yeah… you guessed it – I returned home to find her in the empty lot next door with some street rat, mid-coitus. I chased off the offending male, but the question is – was I too late?

    The scene prompted looks of rebuke from my Old Mandeville neighbors, an awkward conversation with my 2.0’s about the reproductive system, and worst of all, the possibility of a future animal kingdom that rivals that of Bushwacker’s. (Haven ‘t been to his farm? Try it around 5am and, if you make it past the goats, you’ll get attacked by a rooster with a large hole gnawed out of his backside.). Okay, the point of this overly long tale? Don’t put it off, gentlemen. Wake up when the alarm goes off. Write that email that you’ve been avoiding. And for heaven’s sake, as Bob Barker reminds us, get your pet spayed or neutered asap. Alright, apologies for the delay … the beatdown:

    Warmorama: Toe touches, windmills, IW’s, SSH’s, all IC x10, plus 10 merkins OYO.

    Thang: Mosey to the Taj Mahal for a quick partner routine. P1 runs the perimeter while P2 does an exercise. Flapjack. The exercises were:

    • People’s Chair w/ Air Presses
    • BTTW w/ Shoulder Taps
    • Donkey Kick-offs (on the wall)

    After doing two rounds of the above, we moseyed to the back of the Justice Center for some quick 1 minute AMRAPs:

    • Freak Nasties
    • Jump Squats
    • T-Merkins
    • Bulgarian Split Squats (30 secs ea. leg)

    Needing to leave a bit early, YHC arranged for Cowbell to take over with about 10-15 mins left. After hearing him explain the “Quick Killer,” the pax had to be happy he wasn’t provided any more time than that. (I myself was glad to quietly slink off right before the 27 burpees…)

    The Quick Killer

    • Merkins x28
    • Squats x28
    • Sister Mary Katherine’s x28
    • Burpees x28
    • Sit-ups x28

    The QK starts at 28, then descends with each round by 7. (Or something like that.) I know Cowbell had intended for 4 rounds, but I could hear the scoffs trailing off in the distance as I quickly exited.

    Thanks men, for both choosing to get out the bed today and for allowing me (and Cowbell) the opportunity to lead.

  • Agility at The Gipper

    14 strong at The Gipper this morning for some agility and Tabata work after a quick warmup of SSHs, Merkins, IWs, Mountain Climbers and Seal Jacks, 20x IC. A quick mosey brought us to the Justice Center where YHC set down four cones, and the PAX got down to business with various variations of shuffles, back pedals, carioca, skips, and sprints. The PAX also mixed in a few Tabata sets of pistol squats and lateral single leg step ups on the Justice Center benches.

    It was great to have Big Cat return to The Gipper and also to have an FNG, BBQ’s son, visit us from St. Louis. A 6’9″ former college basketball player who now works for FedEx, the freshly dubbed Mailman put in a solid performance, raising the average athleticism of our Wednesday morning group considerably.

    Thanks for letting me lead this morning guys. See you in the Gloom.

  • โ€œ40 mins of hellโ€

    Returning to the PAX after a 6 days away would prove to be taxing on this YHC. None the less these Gipper men donโ€™t post for light workouts as proven from the month of September and the IPC challenge.. Every Wednesday has provided double digit post for quite sometime now which is great to see. So not wanting to disappoint Q pulled out the ole โ€œNolan Richardsonโ€œ from the Exicon. Having done this in weeks past at the Marsh and knowing the work it entailed YHC knew he could rely on his F3 Brethren to motivate and inspire once again to get through it..

    Many T-๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ to Einstein as the Q was fortunate to partner up with he and Hammer as the odd man out.. Einstein crushed the Merkin round with a great display of endurance ripping out 70 without stopping this was most impressive considering all accomplished prior to that round in the Nolan.

    With each PAX partnered I am sure limited conversation was shared as we grinded to completion..

    As we moseyed back it was nice to hear the chatter amongst Barely Legal, BBQ and Hammer as they remembered the years past of college games including the likes of LSU and Loyola Marymount. When it comes to knowledge of music and movie quotes the PAX all know who that trophy belongs to being no other than Hammer.. YHC learned this Gloom that it also expands into the realm of College stats and statistics as Hammer rattled off the score of the above game and the former LSU star Chris Jackson (not sure of the name change) and the points he dropped.

    I always enjoy the fellowship and chatter with you men and look forward to many more Gloomโ€™s to come..

    Great to have Maverick back in the Gloom as well as the inspiration of a young PAX in Gilligan out here posting so early..

    Thanks to Maverick for ๐Ÿ™๐Ÿผing us out!!!

    Till the next Gloom ๐Ÿ‘Š๐Ÿผ๐Ÿ‘๐ŸผโœŒ๐Ÿผ!!

  • 28’s

    What beautiful weather we had this gloom! Mid 50’s with a nice cool breeze. Seems Bean was the only one prepared, adding long sleeves and high socks to his standard outfit.

    On the agenda was 28’s, a variation of the 21’s biceps exercise made popular by Arnold Schwarzenegger in the early 80’s. 

    Warm up: SSH, Torso Twist, Arm Circles (front, back), Self Love, Imperial Walkers x 10

    Thang

    Mosey to pick up cinder blocks and 2 bricks. Full body exercises divided into 4 parts with 7 reps each. Bottom half to middle, middle to top half, full rep, back to middle of exercise and hold for 7 seconds. 28 reps per exercise

    YHC was a little nervous on the cadence count, but hammered through with only a few mess ups. Enough to decide going forward with round 2 would be OYO.

    5 minutes through the first round, we had a walk up EH who seemingly came out of nowhere, but we could not take credit. As we later found out that Goose and Bubba were responsible for the EH.

    Round 1

    Berkin, wide bent row, closed grip wide bench press, goblet squat, wide grip curls, shoulder press

    Round 2

    Dirkin, narrow grip bent row, narrow closed grip bench, prisoner squat, narrow grip bicep curls, stone mountain

    Round 3

    Wide berkin, supine grip row, tricep extensions, calf raise with block above head, curls, shoulder raises

    Round 4: Last round, we mixed it up a bit by combining two exercises into 1 x 10 each

    Birkin | block row, closed grip bench press | goblet squat; coupon curl | shoulder press

    One last chance to reminisce for IPC – Murder Bunnies across the parking lot to put up coupons, head back to circle.ย 

    Mary
    Leg raises x 10, LBC’s * 30ish

    Count, nameorama

    COT – prayers for YHC’s interview Thursday, glad to have Turbo and Moby back in action

    Welcome back Turbo!

    Welcome to F3 Big Cat! (Scott Samford)

    Thanks for bearing with me this morning, an honor as always to lead.

    Till next gloom – 

    Akbar

  • IPC Week 3/Gipper

    11 Pax arrived on a cloudy and not so windy morning for week 3 of the IronPax Challenge. We met at the courthouse to get started in the interest of time.

    YHC chose to forgo the pain until Saturday, and proctered the event.

    Warm up: Instructions and focus on form

    Thang

    300 Merkins, 250 squats, 3 mile run for time

    T claps and Mucho Respect for strong finishes from BBQ(62), Einstein(64), Fletch (57), and Legal(54)

    Cowbell34.25
    Bean36
    Steve36.28
    Einstein37.49
    Legal39.34
    BBQ40.12
    Smokey40.22
    Grover41.44
    Russo43.32
    Fletch46.36

    Who’s ready to take on Cowbell, Bean, and Steve Saturday?

    Prayers of safety for those in Sally’s path

    SYTIG – Akbar

  • Welcome to F3 โ€œFletchโ€!

    YHC intended on posting the pre-miler however the DOTD had other intentions. Steve and Bushwacker should understand if there are any questions.. Upon arrival Jose10k with his ridiculous count on consecutive post could be seen pacing the trailhead looking for an area to complete his ISI for the day, however with nothing visible to complete the task we engaged in some conversation, which allowed us to reminisce about the Ragnar experience sometime back.. Pre-milers returned and the arrival of the rest PAX swelled to 12 with an addition of (FNG) Fletch..

    warmup

    IC mixer of 10 rep count and 20 rep count.

    GM, Toe touches, Windmills, SSH, Mummy kicks, Hillbillyโ€™s, Imperial Walkers.

    thang

    Moseyed to the Taj Mahal for a partner routine called 4×4. P1 dropped to Plank position completed 4 Merkins and 8 Mountain climbers while P2 moseyed around the Taj. R/R 2 rounds. Upon completion moseyed over to the back parking lot behind the courthouse garage. At this section YHC laid out the next series consisting of 7 Diamonds. Using the parking curbs PAX started with 7 (28) Burpees at each part of the diamond or square adding 7 to each cycle there after. 14 (56) jump squats, 21 (84) Merkins, 28 (112) LBCs, 35 (140) 100s with time pressed called an audible on the final 2. Moseyed back to the rock pile for a coupon retrieval with 42 curls for the girls and 49 chest presses.. Returned to the flag for the count, announce and COT with Jose 10k taking us out in prayer..

    ๐Ÿ‘๐Ÿผ To Einstein for the headlock on FNG Fletch..

    Appreciate you fine men following along and starting this day with a beatdown!!

    ๐Ÿ‘Š๐Ÿผ๐Ÿ‘๐ŸผโœŒ๐Ÿผtill the next Gloom!