F3 New Orleans

Tag: The Gipper

  • Plyos for Breakfast

    A light turnout at the Gipper this morning but that did not stop the PAX from getting after it.  After the requisite disclaimer, Moby got down to business with the warmup:

    SSH, Toe Touches, Windmills, Butt Kicks and Shoulder Circles, all 15-20x IC.

    Mosey to the back of the Justice Center where YHC took the Q.  Picture a barbell with Merkins 10x IC on each side and plenty of plyos in between.  Total of 5 round trips up and down the Justice Center alley and steps.  100 Merkins total with skips, carioca, 45 degree hops, lateral hops, backward hops, bounds, and frog jumps in between.

    Mosey to the Veterans Memorial at the front of the Justice Center.

    Seal Jacks 20x IC

    Squats 10x IC

    Merkins 10x IC

    Split SSHs 20x IC

    Good Mornings 10x IC

    Merkins 10x IC

    Twisting SSHs 20x IC

    Squats 10x IC

    Merkins 10x IC

    One foot SSHs 20x IC (10 each foot)

    Good Mornings 10x IC

    Merkins 20x IC

    Mosey back to the Trailhead for some Mary:

    Vladimir Putins 25x IC

    Straightlegged Jackknives 10x IC each side

    Reverse leg raises 10x IC each leg

    Countorama, nameorama, and a prayer of gratitude to wrap things up.

    Great job this morning men.  Thanks for letting me and Moby lead.  Always an honor.

    Moleskin:

    This is the first Gipper beatdown that Einstein has missed in over a year.  If YHC did not know that his daughter was visiting from Colorado, the PAX would have skipped the beatdown and commenced immediate search and rescue operations.

    Final Merkin count for the ISI challenge:  150.

  • Octal October & October Surprise

    Octal October & October Surprise

    “And this is what ye have shipped for, men! to chase that white whale on both sides of land, and over all sides of earth, till he spouts black blood and rolls fin out. What say ye, men, will ye splice hands on it, now? I think ye do look brave.” ~~Captain Ahab

     

    So today we ditched the decimal(base 10)counting system and went with octal(base 8) counting. With a twist; If any PAX cadenced 8,9,18,19 we all had to do 10 merkins for punishment.

    Here is a table for reference:
    1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20 decimal count
    1,2,3,4,5,6,7,10,11,12,13,14,15,16,17,20,21,22,23,24 octal count

    here is how it went;

    short disclaimer

    warmup

    all in OCTAL CADENCE; side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, butt-kicks, squats, seal-jacks, mummy-kicks, high-knees
    we all fumbled the counting one time or another, and thus ended up doing about 120 “punishment for not concentrating”” merkins

     

    mosey to the “BEDROCK QUARRY”
    each PAX picks out a good sized limestone boulder, for coupon exercises
    on the ground for rowing exercise, then up for arm curls, all in octal cadence

     

    mosey to the front of the Taj Mahal
    circle up by the flagpole – step back to outer ring, everyone in plank position,
    10 merkins each, then one PAX jumps up and runs around and up the steps, while the PAX planks,
    repeat until all took their turn
    Next, bear crawl in to the flagpole, crab crawl out, repeat
    Next, 10 burpees

    mosey to the back of the St.Tammany Parish Courthouse Annex parking garage,
    backwards lunge walk halfway up the first floor ramp
    turn and sprint up rest of the way
    jog/walk across the second floor ramp
    backwards lunge walk halfway up third floor ramp
    turn and sprint up rest of the way

    And now….Moby-Dick takes over the queue with his October Surprise: and the PAX is treated to the inaugural launch of SV Pequod, with each PAX member getting the excellent opportunity to drag Capt Ahab on a Nantucket Sleigh ride, and then to play Capt Ahab and be dragged. Much fun and cheering as we all took turns. See picture of Shooter towing two!! And that non-skid surface was not stopping us!!

     

     

     

     

    And the PAX gives YHC a hard time for not knowing the nuances of the novel “Moby-Dick”, but in Catholic elementary school we were not allowed to read anything with “Dick” in it.

    Nice spray-paint job on the SV Pequod, Moby!! You must have used a template.

    mosey back to the trail head.

    count-o-rama, good prayer led by Shooter, we bid our adieus and head out to take on the day.

  • Return to Bedrock

    Seven strong at The Gipper this morning with a VQ by Moby and a welcome to the neighborhood appearance by Maverick.  After the requisite disclaimer, Moby got down to business with a warmup of

    SSH 20x IC

    Toe Touches 15x IC

    Windmills 15x IC

    Squats 25x IC

    and Arm Circles forward and reverse 10x IC

    then Moby handed the Q off to YHC and it was time to mosey to Bedrock to grab a coupon for two rounds of

    Woodchoppers 10x IC each direction

    Crossover RDLs 10x IC each (left over right then right over left)

    Torso Twists 10x IC holding the coupon away from the body as much as possible

    Mosey to the top level of the Justice Center Parking garage where we split into two working groups.  The first group executed 10 burpees, 10 squat jumps, 10 Merkins, and 10 mountain climbers all OYO then back to the burpees, etc. for more reps until relieved by the second group  charged with running a loop across the parking deck, down the stairs to ground level, across the ground level sidewalk, and then up the stairs to the starting point.  Four complete rounds for each group with the goal of getting as many individual reps in as possible between runs.

    Return to the Trailhead on a mosey to close out with Mary.

    Nolan Ryans 10x IC, Jane Fondas 10x IC, and Jane Fonda little circles forwards and back 10x each IC…right then left side.

    Long flutter kicks 10x IC

    Hello Dollys 10x IC

    Leg Lifts 10x IC

    Countorama, Nameorama, and Einstein prayed us out.

    Solid job this morning guys.  Thanks for letting me and Moby lead.

     

     

  • Bringing It Home

    “Baseball may be a religion full of magic, cosmic truth, and the fundamental ontological riddles of our time, but it’s also a job.”  Bull Durham
     
    Same truth goes for F3 beatdowns.  And the job at hand this morning at The Gipper was pretty simple for YHC – gas the PAX and try out a few new things in the process.  Yes, that meant there were no Bulgarians this morning, but there were more than enough squats to satisfy anyone of Balkan descent …
    Warm-Up:  SSH, Toe Touches, Good Mornings, IW’s, Mummy Kicks, Butt Kicks, all 20x, IC.
    Thang:  Mosey to the School Board and circle up at the back memorial for a medley of merkins and squats, all 15x IC:
    • Wide-to-Narrow Merkins (killer)
    • Wide-to-Narrow Squats
    • Atomic Merkins
    • Sister Mary K’s
    • Shoulder Tap Merkins
    Onward to the loooooong parking garage rooftop for a set of suicides, flutter kicks 20x IC, suicides, plank jacks 20x IC.
    Next up, rooftop F3 baseball: 1st base LBC’s, 2nd base Parker Peters, 3rd base Freddie Mercs, and home base 15 burpees.  Rotate after home base completes their set of 15, bear crawling to the next base.  Completed once everyone has hit each base.  (After nearly skinning my face on the concrete, YHC offered a very, very late disclaimer.)
    Finished up with Lt. Dan’s across the parking lot (1:4 ratio) and mosey back to the flag.  The PAX was out of time for Mary but, after a quick COT, put in a little extra by helping set-up the tables for the Covington Farmer’s Market.  Thanks guys, enjoyed leading today.

  • Rock’n’Roll

    Just a few Fred Flinstone quotes to go with today’s Rock’n’Roll:

    Fred Flintstone: Sorry I’m late. Had car trouble, I picked up a nail.
    [Shows everyone a bandaid on his dirty foot]
    Mr. Slate: Thank you for sharing that with us, Mr. Flagstone. May we continue?

    Sharon Stone: Can I get you anything? Coffee?
    Fred Flintstone: Sure.
    Sharon Stone: [seductively] How would you like it?
    Fred Flintstone: In a cup?
    Sharon Stone: Bold choice, Mr. Flintstone! You’ll go far in this company.

     

    Fred would have made an excellent F3

     

    Great weather this morning for the Pax! Here is how it went:

    Short Disclaimer …and lame attempt at business marketing by YHC

    warm-up
    all 20xIC; side straddle hops, imperial walkers, toe touches, good mornings, arm circles, lunges, smurf-jacks, butt-kicks, squats, seal-jacks, mummy-kicks, maybe some high-knees

     

    roll to the “BEDROCK QUARRY”, which before this morning, was called, by The Covington Women’s Auxiliary and Benevolent Society, “Garden of the Month.”
    each Pax picks out a medium sized limestone boulder, for coupon exercises:
    elf on the shelf; to the right…then to the left, over head press, curls, pick up and put down,lunge with boulder in opposite arm.
    I know if Grundy would have posted – he would have chosen the largest, heavy-est, most massive boulder to work out with.

    roll to the school board building (Taj Mahal) parking lot
    pair up, with one Pax doing 2,4,6,8,10,12 BLIMPS, while the other Pax painfully waits in human chair position. Switch roles.

    roll to the front of the Taj Mahal
    circle up by the flagpole – step back to outer ring, everyone in plank position,
    3 of 6 pax bearcrawl across the flagpole area, while the other 3 of 6 pax remain in plank, waiting for bearcrawling pax to arrive, tag, and switch. repeat a few times

    roll to the back of the St.Tammany Parish Courthouse Annex parking garage,

    backwards lunge walk halfway up the first floor ramp
    turn and sprint up rest of the way
    jog/walk across the second floor ramp
    backwards lunge walk halfway up third floor ramp
    turn and sprint up rest of the way

    mosey across the deck and down the stairs to the Eastern Parking lot,
    lateral hop/cross-over, tracing the parking lot striping for about a block

    roll back to the trail head, with a stop for a quick view/explanation of the USGS Benchmark posted in the Old Train Depot wall. Elevation approx 29 feet ASL.

    count-o-rama, good prayer led by Shooter, we bid our adieus and head out to take on the day.

     

     

  • In Cadence In the Rain

    There is plenty of shelter at The Gipper AO.  The PAX did not take advantage of it this morning.  Instead, the PAX chose to brave the elements for a wet and dirty beatdown.

    YHC and Brat tag teamed for The Warmup:

    Squats 20x IC

    SSH 20x IC

    Butt Kicks 30x IC

    Merkins 10x IC

    High Knees 30x IC

    Shoulder Circles 10x IC each direction

    Peter Parkers 20x IC

    IW 10x IC

    Good Mornings 20x IC

    Windmills 10x IC

    Mosey to the back of the Justice Center for The Thang:

    Round 1:  Burpee to Forward Bench Jump 5x OYO, circle up for Plank Jacks 20x IC

    Round 2:  Burpee to Lateral Bench Jump 5x OYO, circle up for Shoulder Taps 20x IC

    Round 3:  Burpee to Lateral Bench Jump 5x OYO, circle up for Carolina Dry Dock Ankle Taps 20x IC

    Mosey back to the Trailhead for an AMRAP:

    In the spirit of trying something new and somewhat stupid, YHC threw down instructions for a 10 minute AMRAP.  Raccoon crawl up the concrete barrier, tumble or backwards crab walk down the grassy knoll, jump up on the bandstand, jump down the stairs or bunny hop down the ramp, back to the raccoon crawl for as many rounds as you can complete in 10 minutes.  The PAX were good sports, spread out along the circuit, and got to work.  The jump up to the bandstand was interesting coming out of the tumble; jumping while dizzy is somewhat disconcerting.  It goes without saying that everyone enjoyed getting dirty.  Why not?

    Into the bag of tricks for a Game:

    Another first for YHC as Q.  Distributed tennis balls among the PAX and teamed up into groups of 2 and 3 with each team possessing two balls.  Passed the tennis balls to one another with the goal of keeping them in the air as much as possible.  Most if not all of the PAX apparently have years of little league baseball under their belts as there were very few dropped balls and the pace picked up once the teams settled into a rhythm.

    Circle up for the Finale:  Seal Jacks 101x IC

    Countorama, nameorama and prayer of gratitude for one another and all the first responders, public and private, helping out in Houston.

    Moleskin:

    Great job Brat stepping up to Q the warmup.

    Thanks to the PAX for the eager willingness to try new things.  YHC loves games.  When did we, as men, stop playing the stupid games we enjoyed so much as boys?  YHC is committed to bringing back a taste of that silliness to his beatdowns.

    Thanks for letting me lead.

     

     

  • Dog Days at The Gipper

    With the little ones heading back to school tomorrow, it seems summer is coming to a close.  In reality, of course, it’s been a mild August thus far, so we’re probably in for a pavement-melting October.  Regardless, YHC was happy to have the (ever-so-slight) dip in humidity this morning, though it did little to deter the PAX from sharing multiple stories of splashing merlot (along with specific locations) to our FNG before we even got rolling.  (spoiler: he did fine)

    Alright, let’s get this thing going…

    Warm-Up: Seal Jacks, Windmills, Mummy Kicks, High Knees, Butt Kicks (All 20x IC)

    The Thang:  Mosey to the justice center garage for Burpees (15), Lunges (20 IC), Imperial Walkers (25IC), Merkins (30), Plank Jacks (35IC), and Squats (40).  That’s right, BLIMPS, with some backpedaling and sprints in between as we made it up the garage ramps to the top.

    Up top we tried a new one – Dominoes.  All PAX line up in a left arm high plank along the curb, and the left-most man kicks things off by dropping into standard plank and doing 5 merkins.  Next man, and so on, until all have completed and are now in standard plank position.  Then swaparoo, with right arm high.  Two rounds of this had YHC recalling Grundy’s Plank Challenge from yesterday, and I called it.

    Down to the Justice Center for some quick leg business: Step Ups (each leg, 10x), 1 minute of Rocky B’s, up and around the stairs 2x, Bulgarian Split Squats (each leg, 15x), 1 minute of wider stance Rocky B’s, up and around the stairs 2x.

    Over to a patch of grass for Jack Webbs – up to 10 merks and 40 air presses.  YHC wanted to go one more, if only to mentally mess with Grundy, but alas, time called us back to the flag for an abbreviated Mary: Jane Fondas (15x IC) and leg pulses (15x IC), each leg.

    Countdown, naming and welcoming of FNG Dr. Buckeye (welcome brother!), announcements (get ready for the 10k sando and, if you’re interested, a street-fighting class courtesy of Turbo’s posse) and finally, Moby prayed us out.  Thanks for letting me lead guys, always a pleasure!

  • Cinemassacre

    Little did the PAX know, but they were going to more than just a workout in this morning’s gloom. No; they were also going to a premiere. A premiere that may have been more appropriate to be wearing a tux then some gym shorts. Today was the premiere… of the Cinemassacre workout.

    Every exercise in today’s workout would be based on or related in some way to a movie, including one that was created by the QIC as well. Too bad we couldn’t have had the movie man himself give his opinion (we all missed ya Steve). And to make it even more special, there was a rare sighting that can only be summarized with this line:

    “It’s a bird…It’s a plane… No! It’s Collard Greens!!!”

    That’s right! Mr. Shoulders himself returned and it was actually him (along with Turbo) who correctly identified the theme of today’s workout. Welcome back man!!!

    Without further ado, let’s get to the beatdown.

    (I hope you have your popcorn ready)

    Warmup:

    Smurf Jacks: 15 IC

    Imperial Walkers (Star Wars): 20 IC

    “The Mummy” Kicks: 20 IC

    Don Quixotes (Windmills): 15 IC

    Peter Parker Peter (Spiderman): 10 IC

    Frankenstein’s: 15 IC

    Daniel-Son (The Karate Kid): Assume the Karate Kid crane kick position. Alternate legs in quick succession. “If do right, none can defend.” 10 reps OYO

    The Thang:

    Turbo kept asking me why I kept messing with my bag. It reminded me of another scene from a movie..

    “What’s in the box bag! WHAT’S IN THE BOX BAG!!!”

    The item in my bag was none other than what would be the “score” of today’s cinematic adventures. My phone plugged into the speaker in my bag would serve as both as an accompaniment to our exercises, but sometimes also as the decider of what our workouts would be. The first song would fall into the latter category.

    The first song came on to break the silence and fill us in on our first “scene”. It was the Rocky theme song!!! So we did Rocky Balboas on the stairs until the song finished (I can feel us “getting stronger” every day gentleman!).

    The next song faded up to let us know that we would be doing some moseying. That of course was the iconic “Chariots  of Fire” theme! The running felt inspired and before we knew it we were all at the school board with the song still driving us on. So how about another lap around the building everyone!? The PAX obliged and we finished the lap just as the song was fading out.

    The next exercise was the “Moon”… Wait, I hear a voice.. Ben Kenobi?! What’s that? It’s no moon? It’s a death star?!?!

    Death Star: We 5et 5 points/cones out in shape of star. Bear Crawl to each cone and perform 25 each of merkins and LBCs rotating. Plank until everyone makes it around.

    Way to go guys! We all conquered that death star. All we had to do was use a little “force”…

    The Chariots of Fire theme once again rose from the ashes of the smoldering Death Star and we moseyed to the second ramp of the parking garage. If you haven’t already gathered from what we’ve done so far, with this workout “you never know what you’re gonna get!”

    Forrest Gump strolled in and introduced us to his good friend “Lt. Dan”. The only thing is that Lt. Dan “ain’t got no legs”. And neither were we in a minute. Lt. Dans up the ramp to 10 and then sprint the rest.

    After that we made our way to the far divider at the top of the parking garage where Tom Hanks was making a back to back appearance. The next exercise was “Catch me If You Can”.

    Catch Me If You Can: Start with two partners. Partner 1 performs 3 Burpees and then sprints to catch Partner 2 who has been running backwards around the divider at the top of the parking garage. Once caught, the two switch roles and the first partner now runs backwards while partner 2 does 3 burpees and chases partner 1. Continue this process until the team completes 2 full laps.

    This was a quad burner (especially if one determines to try to beat his partner backpedaling for an entire lap… Sorry Shooter).

    The workout was winding down in time, but it was building towards something else as well. And the PAX felt its imminent arrival. A looming finale that was hinted at only slightly by the ever increasing grin of the QIC who had “seen the end of this movie before”. A finale which the QIC had watched the night before in the midnight showing. In fact, he directed it himself. An exercise that will have you seeing things “not of this world.” But I know one thing is certain, once you finish this exercise, I know “Who you’re gonna call?”…

    I’d like to introduce everyone to… Gut-busters!!!

    Gut-Busters: Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee [20 burpees total (11 in last 55 seconds)]. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm (16 for each section. 64 total). Way to push everyone on Captain Sparkles! Bustin’ makes everyone feel good!!!!

    We moseyed/limped back to the flag with the Chariots theme once more.

    Normal closing procedures issued.

    I had such a blast creating and participating in this workout with you guys! Thanks for indulging my nerdy ways.

    May the force be with you… always!

     

    Roll Credits…

  • What I Did On My Summer Vacation

    on the first day of my summer vacation
    I woke up…
    then I went downtown…
    to look for a job…
    then I hung out in front of the drugstore

    on the second day of my summer vacation
    I woke up…
    then I went downtown…
    to look for a job…
    then I hung out in front of the drugstore….. “Cheech and Chong, Sister Mary Elephant”

    T-claps to any PAX member who can tell me the job Chong got on his day three.
    And double T-claps to any PAX member who can tell me who Sister Mary Elephant was substituting for.

     

    The PAX, on their Summer Vacation…traveled Route 66. Starting with One Burpee at the first station, we headed to the next station,
    increasing the burpee count by one, for a total of 66 burpees per PAX member at 11 stations. Or in Einstein shorthand: total burpees=((N*(N+1))/2)

     

    To the best of my recall; here is how it went

    Short Disclaimer …I don’t know why the PAX was laughing at this point

    warmup
    all 20xIC; side straddle hops,windmills,imperial walkers,toe touches,hillbillys,arm circles,lunges,side straddle hops in squat position

    mosey to the school board building (Taj Mahal) parking lot
    Two Burpees
    pillar push for 20 count; rinse and repeat x3

    mosey to the front of the Taj Mahal
    Three Burpees
    circle up by the flagpole – step back about 5 yards out
    bearcrawl in, shoulder taps, crawlbear out, merkins; rinse a repeat x3

    mosey to the back of the St.Tammany Parish Courthouse Annex parking garage,
    Four Burpees
    backwards lunge walk halfway up the first floor ramp
    turn and sprint up rest of the way
    Five Burpess
    jog/walk across the second floor ramp
    Six Burpees
    backwards lunge walk halfway up third floor ramp
    turn and crossover hop up rest of the way
    Seven Burpees

    on the top deck of the parking garage
    enter Senor oCho nUeve, just in time for…
    Eight Burpees
    some more merkins
    scout run across the parking deck with front man sprinting out 10 paces, turn around then queue at the back of the line
    Nine Burpees

    mosey to the front of the St. Tammany Parish Courthouse
    circle up around the military monuments
    merkin and fiddler crab crawl counter-clockwise,9 more merkins all around the cicle
    merkin and fiddler crab crawl left clockwise, 9 more merkins all around the cicle
    Ten Burpees

    mosey back to the trail head
    ELEVEN Burpees

    mary
    20xIC bicycles
    20xIC dollys

     

    count-o-rama, prayer led by Grundy, we bid our adieus and head out to take on the day.

     

  • Simple but Deadly

    11 PAX gathered under the Gipper’s gaze in the Gloom this morning for a simple but deadly beatdown.

    Warmup:

    SSH, Merkins, IWs, Plank Jacks, Windmills, Butt Kicks, High Knees, Seal Jacks and Torso Twists, all 20x IC except for the Torso Twists at 10x.  Enter Ocho, precisely timing his arrival to miss the warmup.

    Mosey to the top deck of the Parking Garage for

    The Thang:

    Burp Back Mountain-Partner up and hit 100 burpees as a team; one PAX burps it up while his partner runs down the ramp and the backpedals up the ramp to tag and relieve the first PAX.  Much Mumble Chatter to start but that petered off fast enough because O2 was soon in short supply.  500 burpees total for Cadre Danny.

    Recovery walk to the Justice Center alley for a Princess Tea Party-Partner up again, plank up facing your partner and play pattycake IC for 10x, then Partner back to back Al Gores for 30 seconds.  Rinse and repeat in ladder fashion so 15x and 45 seconds for round 2, 20x and 60 seconds for round 3, back down to 15x and 45 seconds for round 4, and then 10x and 30 seconds for the last and best round.

    Mosey back to The Gipper for a little plank work then Countorama, Nameorama and Moby prayed us out.

    Welcome FNG Brat!  Great to have you in the PAX.  It never gets easier; you just get better.