F3 New Orleans

Tag: The Gipper

  • Duck Hunting 101

    YHC has always joked that he does F3 to he can be in shape for duck season, among MANY other reasons. Duck hunting on public land in the Mississippi Delta is a very physically demanding hobby and for some strange reason I absolutely love it. Waking up at 2am to wade through waste deep water in 20 degrees just sounds fun, right??

    Well, YHC wanted the Gipper pax to learn a thing or two about the prep that goes into a morning of duck hunting, sans water and 20 degrees.

    Disclaimer was given and PAX was instructed to grab some gear from the camp (cinder block). Each block was to account for all of the gear needed on a hunt.

    COP #1- Warm Up:

    10 Burpees OYO

    20 X SSH

    10 X Good Mornings

    10 F/B X Arm Circles

    20 X J Lo’s

    10 L/R X Nolan Ryan’s (on crushed gravel!)

    Now we need to load up the truck: 10 L/R X Elf on a Shelf with block

    Mosey to the courthouse walkway (boat launch) at a brisk pace as we need to beat all other hunting parties to the duck hole!

    Load the boat: split into 2 lines with blocks at the end of each line. Pass block down to the end of the line, and back down. R&R X3.

    The boat is launched, now we need to drive as far as we can in the timber…quick mosey to the parking garage entrance and ramp. Leave your gear while we go search for a good spot to set up: Run up the ramp and complete 10 burpees on one side and 10 merks on the other side all the way to the top. Repeat.

    We found a prime duck hole at the top of the garage!! grab your gear and meet there.

    Now its time to throw out the decoys, we brought 3 dozen this trip..

    Block swings X 12, R&R X3.

    Now its time to actually hunt, so we need to practice raising the gun to our shoulder: Chest press X 10, R&R X3.

    We shot a few ducks but ran out of time to pick them up!

    Carry your gear back to the camp.

    Count, Name, and Grundy took us out with a prayer.

    Thank you all for hunting with me and appeasing me!

    Cowbell

  • Burpee Crowd Pleaser

    Ok ok, last week got away from me. But, here is the backblast nonetheless.

    11 men met out on a beautiful morning in at the Gipper.

    COP #1: Warm up (All IC X 20)

    SSH, IW, Hillbillies, Arm Circles (x10), Jlo’s, Grass Grabbers, Toe Touches.

    Mosey to the Justice center parking lot for the first crowd pleaser:

    COP #2: Merkin Variation Ladder

    10 regular merks, 10 wide arm merks, 10 diamond merks

    9 regular merks, 9 wide arm marks, 9 diamond merks

    and so on…. we got down to 5 and YHC asked the pax if they wanted to stop and the only voice he heard was from Einstein (Respect Respect) “Lets finish!”

    and finish we did..

    Moseyed to the 2nd deck of the parking garage for the main event crowd pleaser.

    The Thang:

    The instructions were so simple. 4 exercises, 5 rounds.

    Reps were: 50,40,30,20,10

    Exercises were: Burpees, Squats, Merkins, Big Boi Sit Ups

    Complete 50 reps of each exercise, run up the ramp to the other side of the garage, down the stairs and back and then begin the next round of 40 reps each…. etc.

    most of the pax completed 2 rounds while a few over achievers (Steve, Turbo, Zoo) got halfway through round 3.

    YHC will be back and we WILL finish!!

    Mosey back to the flag.

    Thanks for letting me lead, as always.

    Cowbell

  • 11 Blockheads

    11 blockheads posted at The Gipper this morning for an Ackbar inspired beat down. After a warmup of Imperial Walkers, Toe Touches, OH Hand Claps, Windmills, Merkins and Squats, all 10x and IC, the PAX recovery walked over to the Brickyard to secure coupons and brace themselves for The Thang.

    8 sets of 4 minute blocks: 10 coupon swings every minute on the minute for 2 minutes, another exercise for a full minute, and then a minute rest. When the dust settled, the PAX had performed 160 coupon swings and 1 full minute each of Coupon Merkins, Bulgarian Split Squats each leg, Manmakers, Around the Worlds each direction, RDLs, and coupon Al Gores.

    Countorama, nameorama and a Jadeveon inspired prayer. If you haven’t read Jadeveon’s recent BB, Leave No Man Behind, it’s worth your time.

    Thanks for letting me lead guys.

  • Block Party after Memorial Day?

    YHC has made a few questionable decisions in my short tenure at F3, but this one may have taken the cake.

    Coming back from one of the hottest, sleepless camping trips I can remember; my first Murph early on Memorial Day; and a family hike after. I remembered I had the Q with a pre-determined beatdown that I almost changed. I knew it would hurt, but decided not to back down. 10 men posted to push me through.

    Gloom Factor: 75 degrees, 82% humidity

    Pre-Thang – 1 miler

    Warmorama:  SSH, Toe Touches, Torso Twist, Self-Love x10 IC

    Thang – The block party begins, que angry man music

    6 Exercises, 6 Rounds, 10 Reps each, add 1 rep after each round

    Blockee’s: Burpees with blocks

    Curls

    Squat Thrusters

    Derkins

    Triceps Extensions or Close-grip block presses

    WW1 Sit-ups

    Run to Beck and Call and back. Run modification: step-ups or SSH

    Round 1, 2

    Not that bad. The run gave us a short reprieve, especially when Beck and Call fired up the bacon – a sweet, sensory moment before returning to the beatdown

    Round 3

    Go time. Cowbell and Bean lose the shirts, flashback to Iron Pax.

    Round 4-6:  Pain Train

    Exhaustion sets in, just in time for an uplifting tune from Hatebreed:

    Now is the time for me to rise to my feet, wipe the spit from my face, wipe the tears from my eyes. I’ve been tried and tested, but I won’t accept defeat. Through the worst we prevail, Now is the time

    6 rounds completed with 5 minutes to spare

    My dad had me move some cinder blocks; needless to say, I had my fun.

    Mary

    American Hammers:  For Hammer and, more importantly, Rachel who might have been delivering their newborn.

    Total reps: 450. The shower afterwards felt great until I turned around and screamed out loud – right when the water hit the brush strokes from the WW1 sit-ups.  Note to self, sit-ups in the grass next time.

    The first time I did this workout was in Nashville, in 17 degrees with strangers. It was inspiring to do it again with my brothers (minus the heat). Thanks for letting me lead, pushing me to be better each day.

    See ya in the gloom.

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  • Round Robin

    With no one signed up to Q, 8 PAX assembled at the Gipper for a Round Robin..

    Shooter: (warmup)

    IC 15 Imperial walkers, Toe touches, Cherry pickers, Air presses.

    IC 20 Butt kicks, SSH and 20 OYO Mercans..

    Jose 10k:

    Moseyed the PAX to the Justice center for what he remembered most from a former post, in which Turbo introduced us to the ramps with an unorthodox way of ascension 😩.. Partnered up 100, 200 and 300 Mercans, Squats and LBCs. P1 kept the rep count as P2 laterally bear crawled up the ramps utilizing the hand railings.. With 20 mins remaining baton passes too….

    Cowbell:

    B.L.I.M.P.S

    (Burpees, Lunges, Imperial walkers, Mercans, Plank Jacks, Squats)

    Reps 10, 20 (each leg so 40), 30 (actually 60), 40, 50 and 60.. Between each exercise PAX ascended a Mosey up stairwell of the parking garage and backdown… Moseyed back for the close with…

    Grover:

    20 IC Flutter kicks and Crunchy frogs..

    👏🏻 To Barely Legal for prayers and reflection of the start of the Lenton season…

    👍🏻👊🏻✌🏻 Till the next Gloom

  • Hurry up and Hang Around

    The pre-thang ranged from 1-3 miles and EVERYBODY was running around somewhere! The eventuality of 3 groups of sub-PAX converging on the flag(s) within the cock’s crow of 6am gave way to the somewhat unorthodox beatdown that went something like this…

    THANG

    Gathered in the driest area near the flag, the PAX commenced to SSH while Sir Einstein the Gallant galloped to the rock garden area and back, an approximate 10th of a mile. And so it went, changing exercises, as each man departed and returned. These included Imperial Walkers, Windmills, High Knees, Overhead Claps, and Scorpion Kicks.

    After moseying to the Justice center, the PAX continued to exercise in the absence of each man who, in turn, ran on back to the rock garden area before rejoining his comrades. Fully and properly warmed up, the next set of exercise included Merkins, Jump Squats, Groiners, Burpees, Monkey Humpers, Carolina Dry Docks, and Apollo OH NOs.

    Staying with the same running route, the PAX next made use of the stone benches in their midst by doing Box Jumps, Freak Nasties, Hop Overs, Irkins, In & Outs, Dirkins, and Prayer Squats.

    So as not to ignore a perfectly good set of steps, the PAX carried on doing L Calf Raises, R Calf Raises, Irkin Plank, and “Step Up/Step Down”. QIC and Cowbell ran out of time and so ran an extra lap on the way back to the flag where…

    COT

    Count/Name/Einstein prayed us out with customary short, sweet and to the point words.

    I know we didn’t do much but stand around in a few different places, but I appreciate y’all following along any how!

  • Deck On The Upper Deck

    With rain forecasted, the plan was to work-out inside of the parking garage, using the F3-Deck-Of-Death routine. But the major rain held off, so we headed up to the upper deck for some fresh air and a modified D-O-D.

    Warmed up with 20xIC: windmills, s.s hops, arm circles, high knees, imperial walkers, seal jacks, good mornings, butt kicks, toe touches, smurf jacks.

    With the Deck-Of-Death, clubs=burpees, diamonds=merkins, spades=squats, hearts=crunchy frogs. Modified on the J,Q,K, face cards with; a run down the ramp, up the stairs, and across the upper ramp. Modified on the Ace card with a 50 yard bearcrawl and run return. Modified on the Joker with an exercise choice of whoever drew.

    Time expired about 3/4 through the card deck.

    Back at the invisible flag, we counted off, someone blurted out some stuff about Bushwacker. And Bart2Steve prayed us out.

    Thanks Gents. See you next Wednesday.

  • Nolan Richardson modified +35 lbs!!

    With rain in the forecast YHC planned the beatdown in the parking garage across from the Justice center.. After searching the Lexicon for workouts that would take up the full 45min beatdown, Q arrived on the Nolan Richardson. Knowing the Gipper crew loves using coupons from weeks past I decided to incorporate our cylinder blocks stored behind the trailhead.. With no time to waste let’s begin.

    warmup (brief)

    20IC SSH, 10IC Windmills, 20Butt kicks, 10IC Toe touches.

    thang

    Gathered our coupons and moseyed to the garage. Upon arrival Q desperately tried to dispatch the instructions only to have interruptions occurring from our mumble chatter correspondent sir Bushwacker 🤫🤫.. PAX partnered up with coupon in front and got to work. We cut the reps in half 75/150/75/150/75/150/75 all cumulative count. Consisted of Burpees, Squats, Big Boys,Kettle Swings, Merkins, Mountain Climbers and Imperial Walkers.

    P1 did reps while P2 backpedalled 50 yards completed a Bobby Hurley and Sprint at first back quickly modified to mosey back picking up count..

    👏🏻👏🏻 to Bart for making his 2nd post even after posting to Beans intense rep count tear down on Saturday.. Glad to have you part of the Gipper crew!!

    After returning taxed with our coupons, we circled up for count and announce.
    Maverick took us out with COT!!

    Much appreciated to you men for following my lead!!

    ✌🏻👍🏻👊🏻 till the next Gloom!!

  • 20-20

    5 veteran PAX rang in the New Year in the Gloom at The Gipper. After a quick warmup of 20 SSHs, it was off to the races with a fast mosey to the Justice Center for our first 20.

    20 minute AMRAP (as many rounds as possible) with each round consisting of 20 hand release Merkins, 20 plank jacks, 20 ice skater hops and then a 420 meter run. Grundy led from the front and almost lapped the rest of us by the time the buzzer sounded.

    Recovery walk back to the Shovel Flag for our second 20. This time it was EMOM (every minute on the minute) for 20 minutes. We hit 10 exercises two times each for a total of 20 reps per exercise: SSHs, Bobby Hurleys, IWs, Sister Mary Katherines, Hillbillies, Star Jumps, Seal Jacks, clap Merkins, mountain climbers and one leg hops.

    Countorama, nameorama and Einstein prayed us out into the New Year.

    Thanks for letting me lead guys. Looking forward to another great year together!

  • Flipping ain’t easy!

    3 Mandevillian’s met up at the WD for 0530 to journey north to the Gipper. YHC surprised his fellow comrades by arriving early enough to make the pre miler. Knowing there were so many coupons available at my disposal (Cylinder blocks, rock garden, sand bags, etc.) I chose the latest added to our Gipper collection offered up by a local gym in Covington.. Whoever said flipping ain’t easy, well I guess that depends on the type of flipping. We will keep the road rage gestures to a min for this one..

    T-claps to Turbo, Einstein, Legal, Steve and Wacker for posting the prethang..

    Upon returning the PAX swelled to 13, with Zoolander making his Gipper debut.. Qs thoughts wondered if the likes of past Gipper regulars such as Hammer, Maverick, Tanked up, Grundy and others had posted the Gipper would have been like a Saturday beatdown of sorts. Lets get to it.

    warmup

    15IC SSH, Seal Jacks, Mummy kicks

    10IC Good mornings, Windmills, Scorpion kicks and Mountain climbers..

    thang

    Moseyed to the tire yard to retrieve our newest coupons. Broke into 4 groups 10 yards apart. One PAX would flip to the other team while the rest of the PAX held Al Gore, Plank, Plank Left/Right. T-Claps to the smaller framed men who decided that the MONSTER tire would not win on this day.. Great determination Grover on conquering the big one on your own.. PAX participated in a couple of flip relays also incorporating some bunny hops in as well. Returned them to their resting place with hopes of less time between the next outing.

    Moseyed to the parking garage for our remaining 20 mins of the Escalator. Routine consisted of multiple exercises increasing by 10 on each station change, but somehow Wacker being distracted by Beans fashion show bathing suit episode would soon reveal itself in the end as he laughed at Steve following the proper instruction to completion..

    6 rounds:

    R1 10 Burpees

    R2 10 Burpees 20 Merkins

    R3 10 Burpees, 20 Merkins, 30 Squats

    R4 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers

    R5 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks

    R6 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks and 60 Jump Squats..

    Moseyed back to flag 3 mins past official time.

    Appreciate you men for making the commitment to post and pushing me to become a better version of myself..

    Thanks to Goose for taking us out in 🙏🏻!!

    Till the next Gloom 👍🏻👊🏻✌🏻!!!