F3 New Orleans

Tag: The Gipper

  • Sweat Angels Back in Full Force!

    “The night was hot, wait no, the night, the night was humid. The night was humid, no wait, hot, hot. The night was hot. The night was hot and wet, wet and hot. The night was wet and hot, hot and wet, wet and hot; that’s humid. The night was humid.”

    -Larry Donner (Billy Crystal), Throw Momma from the Train

    Image result for THROW MOMMA from the train the night was humid

    The gloom of February 6th showed us that, as colossal as the beatdown may have been, Spring ( with an identity crisis of Summer) has reared its humid head a little early for this guy’s taste. And with it came the fluttering of mighty sweat-angel wings! So bring your towels and changes of shirts, grab an extra water or 2, and don’t forget your A-game because it’s time to perspire like a proper PAX preposterously early in the AM!

    PRETHANG

    10 minutes early, 6 road warriors gathered to run a mighty mile , and wave good morning to Steve’s brother-in-law’s house.

    WARMUP

    All IC x20:

    Alternating Air Presses

    Bent Arm Lateral Shoulder Raises

    Torso Twists

    Imperial Walkers

    High Knees

    SSHTHANG

    PAX mosied to the front of the court house for:

    Jump Squat Holds – In a circle, Q counted off as the PAX did 10 jump squats followed by 10 seconds of Al Gores. Each PAX took a turn, lowering the rep/second count by 1

    Jonny Drama – Using handrails for stability on the steps, PAX did 25 negative calf raises

    Mosied to the parking garage and all the way to the top level and did 20 Jackees – burpees with a SSH at the end

    Mosied back to the bottom and did…

    San Antonio Shuffle (x10) – left leg lunge, right leg lunge, burpee with a plank jack

    Mosied back to the top for 12, 8, and 4…

    SSH Jumps – Starting in chair position, SSH with a squat

    MARY

    Mosied back down and onward to home base where the Wacker of Abs lead this hardcore group of F3 brothers in:

    LMCs (Little Manny Crunches) – Like an LBC, but hold the crunch for a three count. 50 reps at varied pace of cadence

    James Bonds – On your 6, leaning back slightly, feet off the ground hold your hands together like you’re holding a gun out in front of you. Hold for 10 seconds, turn to the right, middle, left, middle

    Reach-Through Mid-sit ups (for lack of a better name) – on your back, knees bent, feet on the ground, hands reach forward between your knees. More than a crunch – less than a sit up

    Plank 30 seconds, Chill Cut Plank 30 seconds, Mission Impossible Plank 30 seconds, Plank 30 seconds, 10 IC of a nameless exercise in which from plank position reach right hand to outside of left knee, then left hand to outside of right knee.

    COT

    Count Off/Name-o-rama

    Maverick prayed us out and into a productive and positively influential day.

    Thanks for following my lead through the toils of shirt-soaking physical fitness in the gloom! It is my sincere hope that you all found prodigious amounts of value at The Gipper today.

    Image result for sweat angels

  • You down with O.P.P.!!!

    I know what you late 30, early 40 F3 brethren who use to listen to Naughty by Nature are thinking.. However, let’s keep this PG13 and call it “Other Positive People”, “Old People Power”, “Obvious Pure Perspiration”, or simply makeup your own acronym of sorts and roll with it..

    Prethang

    YHC and Steve arrived 1 min late for the prethang as we stopped at every red light along 190, which will soon have additional lights to impede our journey north to the Gipper from Ole Mandeville. If you listen to 43 feet F3 podcast, one must agree as Dredd has stated in the past of this PULMAN. Turning these lights to blink yellow until after a reasonable flow of traffic begins to mount would be one suggestion, attention to any traffic light engineers in the audience.. Uoon arrival Moby informs us the PAX has already begun so we Mosey to catch-up as they make the halfway turn.

    Warmup

    All IC to 15 Imperial walkers, Hillbillies, Butt kicks, SSH, Mummy kicks and Toe Touches..

    Thang

    Inspired by talking with Gabrielle (#KrazyIvan VictoryMember) at the Barly Oak at Saturday’s F2 Q decides to keep the workout with all partner routines. PAX Mosey’s to the Taj Mahal for the O.P.P. This consists of P1 holding arm chair doing overhead claps, while P2 does Plank Jacks to 20. Partners switch and then on to the next Peter Parker’s followed by Parker Peters. Up the ladder and down the ladder then R/R… Q has a proud moment noticing Turbo has begun to perspire.. Whenever, I lead this is certainly a goal of mine which rarely is achieved so 👏🏻 to the man above for the 70 degree 100% humidity Gloom which surly assisted with this task.. Upon completion we journey to the justice center for B.O.M.B.S, (50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy sit-ups 😩, 250 Squats) keeping count cumulative while P1 did exercise P2 moseyed up the stairs and down the ramp. This was pulled from another PAX who seemingly never gets tired Tanked up, but also who fortunately the Q paired up with 😬.. Trying hard as I may to gas this animal it is with great disappointment that I fail… With Steve, Ringo, Einstein and Barely Legal pushing the Q on the run up the stairs and down the ramps, YHC quickly realizes that no matter how much better he thinks he his there is always room to improve.. Appreciate the push Brother’s!!

    With time quickly aproaching first team that finished assisted the other team with completion of the counts to respect the time. Moseyed to the flag to close.

    countarama, namarama, COT

    Tanked up prayed us out with thoughts of striving to always be difference makers and light to those in darkness!! Appreciate you Tanked up (#wolverine)

    Always enjoy the beatdown and F2 with the PAX at the Gipper!!!

    Thanks for following my lead!!

    Till the next Gloom 👊🏻👍🏻✌🏻!!!

  • Yes, but before you were Grandma’s boys….

    like a day before…you were Good Ole Boys. See proof below.

    good ole boys doing air presses
    circa Jan 09, 2019 6:00am


    Conditions: dawn-ish, cool, wind – 2 knots out of the northwest

    Disclaimer: Ich bin kein…

    Warmup: all 20xIC; side straddle hops, toe touches, imperial walkers, good mornings, arm circles, smurf jacks, ice-skater hops, hill-billys, lunges, squats, air-presses(maybe)

    Mosey to the Taj-Mahal : ladder run; frontward, backwards and laterals

    Then circle-up by the US flag, for bear-crawling, crab-crawling, and inch-worming, mixed in with various exercises of choice

    Mosey to the Justice Center parking garage, top deck, for sprints.

    Mosey back to the trail-head for three minutes of Mary

    Bushwacker leads us out with a prayer. RIP our Southshore F3 brother Terabyte

    Thanks for letting me lead. A good time was had by all who “showed-up.” Although some(one) didn’t get off the bus.

  • Changing Directions

    Very gloomy Gloom at The Gipper this morning, but that didn’t stop the veteran PAX who took their red pills and showed up ready to make themselves better. In fact, most of the PAX, at least those tuned into this month’s ISI challenge, participated in a little foreplay by putting in a mile run before the beat down. The mumble chatter emanating from the Southshore about the Krazy Ivan seems to have galvanized the Northshore PAX in defense of the Freedom Hammer.

    Change of pace with our warmup this morning, using the simulated train platform at the trailhead for a dynamic warmup of skips, lunges, shuffles, carioca, freestyle, backstroke, ascending strides, and backpedals.

    Mosey to the front of the Justice Center for a passing game. We counted off and then bounce passed a tennis ball to one another in order while moving constantly within a square. Mastering the basics quickly, the PAX progressively added levels of difficulty, i.e. leaving the square after a pass to perform a SSH before coming back in to receive a pass, etc. YHC was impressed with the PAX’s dexterity. We seem to be getting better at these games. Or maybe just more tolerant of stupid ideas. At any rate, we dropped the ball less and consequently performed fewer penalty exercises than past attempts.

    Mosey to the side of the Justice Center for some Mary. Box cutters and then dynamic side planks, 20x IC each exercise.

    Recovery walk to back of the Justice Center for some agility drills and ramp action. First up was a 10 yard acceleration from cone to cone immediately followed by a sharp backpedal to the starting position. A couple rounds of interspersed with some Wile E Coyote, an exercise learned on a visit to Metro Charlotte consisting of a suspended “walk” laterally up a ramp by placing feet and hands on the railing. No one face planted so that was a plus.

    Image result for wile e coyote gif

    Then we hit agility round 2 with an X drill…sprint diagonally to a cone, shuffle laterally to a cone, and then turn and sprint to another cone. Mixed bear crawls up the Justice Center ramp with this one.

    Mosey back to the trailhead for two quick rounds of dot drills, essentially two foot hops in a diagonal and lateral pattern. Then another round of Mary with box cutters, Jane Fonda circles, alternating Supermans, and long flutter kicks, all IC 20x.

    Countorama, nameorama and Shooter prayed us out. Thanks for showing up men and thanks for letting me lead.

  • Like Finding Candy Corn in My Advent Calendar…..

    …. as I was totally confused, by the crowd that posted at the Gipper this morning. New faces, and faces I have not seen in awhile. Then some regulars missing.

    Here is how it went:

    Disclaimer

    Warmup; All 20xIC, side straddle hops, good mornings, high knees, arm circles, seal jacks, arm circles, imperial walkers, mummy kicks, hill-billys, toe touches

    Over to the rock pile: grab a rock ( or giant boulder if your name is Butt Splice or Shooter) for; rows, overhead presses, curls, forward presses, elfs on the shelfs.

    Over to the Taj-Mahal parking lot for a ladder shuffles, forward, reverse and both laterals,

    To the front of the Taj-Mahal for a merkin ring-of fire.

    Mosey to the Justice Center parking garage for backwards lunge walks and sprints up the ramps. once on top did a few one minute exercises followed by run-arounds.

    No Mary today, as we went overtime

    Butt Splice prays us out

    Thanks for letting me lead today. I had a ribald good time.

  • FNG: Out of Work Hair Dresser

    As YHC pulled up to the Wednesday rendevieu point for “we south of I-12” a familiar looking vehicle simultaneously pulled in a few spots away.Taking the gamble that I wasn’t about to make a fool of myself, I jumped out pointing and waiving my hands. Sure enough, Steve had returned on a more permenant basis to reclaim his moniker of Out of Work Hair Dresser! Shooter pulled up and we were on our way to meet up with the Wednesday warriors of The Gipper.

    The frosty gloom was ripe for a proper beat down, and QIC was ,indeed, hoping not to disappoint.

    WARM O RAMA

    Toes Touches x20

    Cherry Pickers x 15

    Imperial Walkers x10

    Fire Hydrants Rx10 Lx10

    Scorpion Kicks x10

    THANG

    Gathered at Clock Tower, PAX did_____ while each individual did _______…..

    R1 Hi Knees, 50%/100% sprints

    R2 Butt Kicks, Side Shuffle

    Mosied to court house for Irky Dirks: OYO Irkin up each step, Dirkin down each step

    Mosied to parking lot outside parking garage; suicides to each parking space line

    Mosied up the parking garage ramps and down the steps  and over the front of court house for some Freak Nasties, Box Jumps, Irkins, and Step Ups

    Indian Run back to clock tower to continue…

    R3 Squats, Backward/forward sprint

    R4 SSH, Bunny Hops

    COT – Out Of Work Hair Dresser prayed us out

    Many thanks to the brave souls showed up and stuck it out even when they discovered it was Bushwacker they would be following. APPRECIATION

  • What’s My Name?!?!

    This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

    It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

    Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

    With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

    One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

    We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

    Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

    Have a great weekend!

  • What does everyone want after Thanksgiving?

    …Why a little more Pi of course

    conditions: upper 30s, mostly clear sky, wind calm, magnetic declination; -1.05 degrees

    disclaimer: I’m not a…..

    warm-up: side straddle hops 20xIC, good-mornings 20xIC, arm circles

    mosey to the top deck of the Justice Center annex parking garage

    using Pi out to one hundred decimal places as a template for our event:

    3.1415926535 8979323846 2643383279 5028841971 6939937510 5820974944 5923078164 0628620899 8628034825 3421170679

    for each set of 10 digits we did an exercises for each number in the set, then ran a lap around the deck for example:

    1st set:1 burpee,4 lunges,1 imperial walker,5 merkins,9 plankjacks,2 squats,6 rows,5 iron crosses,3 situps, 5 crunches

    run a lap

    2nd set:8 burpees,9 lunges,7 imperial walker,9 merkins,3 plankjacks,2 squats,3 rows,8 iron crosses,4 situps, 6 crunches

    run a lap

    …etc

    EXERCISES DONE: 43 burpees, 61 lunges, 27 imperial walkers, 54 merkins, 48 plank jacks, 45 squats, 36 rows, 61 iron crosses, 50 sit-ups, 52 crunches, 10 laps of running

    TOTALS: 477 exercise movements, and a mile or so of running

    Coconuts does the 10 count, and graciously pauses to add a few decimal places to the number “3”, (nice touch I must say)

     

    Indian run back to the flag

    Bushwacker (just-be-cuz) prays us out.

    Thanks guys. Fun as always.

     

     

  • Pre thang before Turkey day!

    The Gipper produced multiple members of the forty one club on this Gloom. With Turkey day fast approaching the Q wanted to make sure the PAX burned some unwanted calories in preparation for the gobbling of feast to be consumed in future days to come.. With many regulars out of town the Gipper still produced 5 PAX with Jose and the HAMMER making holiday week guest appearances on this brisk morning..  Arriving right on time after the gauntlet of 🚦🚥 YHC planted the flag and jumped into the warmup..

    20IC SSH

    20IC Hill Billies

    10 IC Good Mornings

    20 IC Windmills

    20 IC Toe Touches

    20 IC Butt kicks

    Moseyed to the old school house for a round of plank holds with ascending Merkins around the circle as each PAX bear crawled to and fro the flag pole to 5 and backdown. Picked up or things and moseyed to the parking garage. From the bottom we dropped for 5 Burpees back pedaling halfway up turning and sprinting to the next level and completed 10 Squats. R/R 3x to the top. Recovery walked down to the middle for cycles of 5 pull-ups at each end 4x using the rafters with Carioca, back pedaling and finishing with an all out sprint for the heart rate.. Moseyed to the south side of the court house for the finale. Broke into two groups for The W.A.S.H  series of 50 Wekins, 100 American Hammers, 150 Step ups and 200 Hip thrusts. Partners kept count as other partner Moseyed up the justice center steps with the completion of a Burpee at the top and returning to pickup the count. Moseyed back to the flag for the assist with the tables..

    Maverick started off the count with all the rest of the 41s  calling out and the senior of this day being our  elder Hammer with the sound of 43 and the reflection of actually being born before Star Wars…

    Much appreciation to the F3 brothers for posting on this holiday week as the Q prayed us out into our day..

    Thanks for the lead

    👍🏻👊🏻💪🏻✌🏻 Till the next Gloom!!

  • Doracidal Tendencies

    The day to tackle the one remaining AO I had never Q’d was upon me. QIC felt the strong  need to conquer The Gipper in a most unforgettable manner, though only the astoundingly hardcore Wednesday PAX could tell you whether or not my mission was indeed accomplished. I consider it a show of respect to my fellow F3 warriors to come with an overstuffed beatdown itinerary. Such was the case on this gloom, and I was so excited about my bag O tricks that, upon Grundy’s traditional 11th hour arrival, we began in earnest.

    WARM UP (Not Warm at All)

    Toes Touches 10x IC

    Arm Circles -> x10

    <- x10

    Cherry Pickers x10

    Hi Knees x10

    Scorpion Kicks x10

    THIS HERE THANG

    Towels were kindly distributed to the PAX in consideration of posterior comfort, as we mosied to the parking garage. Up the 1st ramp we ran backwards for the 1st half and forwards for the 2nd half. On the 2nd level we partnered up for Doracides! (the next level of Dora 1,2,3) P1 runs a 3 point suicide, doing 1, 2, and 3 burpees at each respective point. Meanwhile, P2 is working on a cumulative 100 LBCs, 200 Putins, 300 Freddy Flutters, and 400 Crunchy Frogs. Ok, QIC will be the first to admit that there was a risk of catching several murder charges, assuming I myself survived such shenanigans. In truth, though, the selection of core exercises was a great mix, but would be most appropriately be performed in the opposite order than was precribed on this day.

    After a double (or was it triple) 10 count, the PAX overtook the next ramp by skipping up the 1st half, running up the 2nd half, and, without stopping, mosying down the stairs and to the steps in BACK of the court house. Running woefully short on time, we did some mercifully abbreviated Irky Drks (a Bushwacker exercise still in the test phase), which consisted of a incline merkin on the bottom step, then next step, then next, before heading back down with decline merkins on each step.

    The mosey continues back to the trailhead for a quick round of 1 minute yoga, which consisted of table top, right balanced table top, left balanced table top, cat/cow, and child’s pose.

    COT

    Einstein (aka Cuz) prayed us out as we each embarked upon a new day and a new adventure!

    Thanks, brothers, for following my lead without giving in to the overwhelming urge to mutiny, and for being a source of inspiration in my universe.