F3 New Orleans

Tag: The Gipper

  • E.M.O.M. – from Fletch

    3 pax showed up for a beat down. No one had signed up so I took the Q.
    Warmup: IC 15 arm circles, forward and back, cherry pickers, grass grabbers, Merkins, imperial walkers, windmills, and Merkins again.
    Thang: lieutenant Dan’s to the corner and mosey around the block to the Gipper. We collected some coupons for an EMOM workout.
    6 burpee’s, 8 kettlebell swings, 10 squats and 12 merkins. Half way through we traded swings for 10 curls. Moseyed once more around the caboose and back. IC 20 SSH and 3 minutes of core to finish. Q prayed us out. Thanks for the lead.

  • Cinder Block work at The Gipper – from Einstein

    Shelter from the rain was the order of the day, each of us grabbing a coupon and sheltering under the depot pavilion for most of the workout.

    Warmup: toe touch, sshops, grass grabbers, shoulder shrugs, imperial walkers, swimmers F&R, hillbillies, hi jack hi jill, planking star stretch.

    Thang:
    3 sets of cinder block workout, each separated by a run around the water tower block.
    sets included; curls, rows, presses, tricep ext, figure 8s thru the legs, lawn mower pulls, squats, kb swings, merkins, inclined merkins, blockees, wrist curls , murder bunnies, farmer carries, rifle carries, sit-ups with block, lunges with block.

    Mary:
    planking star stretch, world’s greatest stretch, 40 second plank

    Akbar led us out.

  • Mighty cold out here Ma – from Mobydick

    Short and sweet. In 18 degree conditions Barely Legak and Moby Dick brave the cold. Sounded all noble until Legal pointed out that a deer stands are manned on a regular basis in as bad or worse. At least we could move around and warm up a bit and talk. After Barely Legal lead a nice stretchy warm up YHC cracked open the Tabata app and turned on a set of SSH Squats Crunches Merkins Bicycle Crunhes and. Box cutters. 45 secs and 30 sec rest. We made it through just shy of 5 rounds to close with COT and a prayer.

  • Return of the Mighty Moby – from Einstein

    Yes indeed, Moby is back after a few week hiatus due to combersome back pain.

    YHC did the warmup and Moby took over the Q with a tabata: 45 seconds on 30 seconds off.
    6 exercise, 4sets: crunches, box cutters, inclined merkins, squats, etc.

    Pass Interference brings in a FNG to the PAX – welcome Spackle

    Moby prayed us out.

  • Ramping up for the New Year – from Einstein

    A cool 36 degrees at the A1C this morning. The mighty Shooter jumps out of his mirth mobile in shorts and, of course, no gloves.

    After a quick warmup of windmills, sshops, neck rolls, arm circles, scissors, parker peters, toe touch,etc. it was off to the ramp

    On the ramp, starting from the bottom – a set of 11s. Merkins of your choice at the bottom,
    jump squats at the top. Forward run, backpeddle run, left side shuffle, right side shuffle on the return trips

    Then to the upper deck for speed skater drills, star jacks, with core excercises at the four corners. Finished up with the world’s greatest stretch.

    Jose10K prayed us out.

  • Blocks make a beatdown Better! – from Shooter

    New Year and new goals in mind, YHC checked the Q sheet on Tuesday and felt the need to deposit a down payment to get the year started off right.. With so many blanks on the sheet I felt an opportunity to get included on the PAX Milner report that Jose10k and Russo seem to own. Whether by choice or just being the HIMs they displayed in 2023, YHC filled in 3 slots with hopes that other PAX will do the same and fill the Q sheet. Also, keep in mind the opportunity to take over an AO for awhile, we welcome changes, as Fracsac previously put out there.. It is a small commitment that your brethren will appreciate and it creates an excitement seeing new HIMs taking charge..

    With 💯 of rain in the forecast, YHC did not anticipate a large showing but certainly did not expect a Jose10k sighting as he previously mentioned he will do cold but he doesn’t do wet cold.. His words, “seeing a Mandevillian on the Q sheet, I had to post!” Very flattering Jose10k, but I know your deep desires and the top spot on PAX Milner. Appreciate you still though..

    Warmup
    25 SSH
    15 Toe Touches
    25 Cherry Pickers
    15 Torso twists
    25 Grass grabbers
    15 Hillbillies
    25 Imperial walkers

    Thang
    Ring of Fire 🔥 with Blocks
    Shoulder press 5 count with 5 silent full extension hold between 5x around.
    5 Burpees
    Kettle swings 5 count with 5 silent squat hold between 5x around.
    5 Burpees
    Chest press 10 count 10 silent hold at the top between 5x around.
    5 Burpees
    Squats 5 count 5 silent hold Al Gore at the bottom between 5x around.
    Elf on the shelf 5 left 5 right Al Gore hold 5x around.
    Crunches 5 count 5 silent hold at the top 5x around..
    Returned the coupons and finished with Mary.
    Flutter kicks 25 IC
    Heels to Heaven 10 OYO
    Penguins 25 IC
    10 Leg raises OYO
    100 💯s OYO

    Appreciate the post gentlemen and great work!!

    Fletch and Einstein you inspire with your grit and hard work 👊🏼💪🏼!!

    Count, reminder of the Wacker camping trip to come on the 27th, RCR signup by the 18th and the Crazy Ivan (TBD?).

    Intentions and prayers for Freon’s wife and the unfortunate loss of a past student (Felicia) 21 taught by Jose 10k..

    Always great to start a Gloom with you Gents!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • 1st Annual Norwegian Speed Skater Workout – from Einstein

    Perfect weather today for dry land speed skater drills ~ 45 degrees

    A quick warmup: toe touch, windmills, parker peters

    The main event: 2 sets of 10 exercises, one minute of exercise followed by one minute of rest.
    All done in speed skater form: bent low – chest at thigh level, eyes forward, same leg same arm extend at the same time (left arm out left leg back, then right arm out right leg back).
    1: UP DOWNS
    2: ALTERNATING SINGLE LEG UP DOWNS
    3: SKATER JUMP WITH UP DOWN
    4: PUSH RECOVERY
    5: UP DOWNS FIVE TIMES FOLLWED BY A JUMP
    6: SIDE TO SIDES
    7: DRY SKATE
    8: SKATER JUMPS
    9: LOW WALK FORWARD, THEN BACKWARD
    10:ONE MINUTE BASIC POSTION HOLD

    See YouTube “FULL LENGTH Speed Skating Dryland workout” for proper technique,

    All (except for Jose10K) enjoyed the Norwegian techno music playing in the background.

    After two set of the above, that was a wrap.
    Miles Davis from F3 Jackson, MS prayed us and took a group photo.

  • “Mr. Shooter are you done yet?” – from Shooter

    Mid 40s with chatter all around, but discussions were not as appealing for some as Sir Wacker placed his bum on the concrete wall around the stage.. Fletch and YHC were engaged in hunters lingo, as Moby and Legal were chatting it up, not sure of the topic but YHC quickly got the hint to move along..
    With modifications needed from the previous weeks trip up (some of you out there get that one 😬) we jumped into an extended warmup.
    Grass grabbers, SSH, Imperial walkers, Hillbillies, Goof balls, Self-love, Torso twists, Mummy kicks and Seal jacks.. 10IC for all, maybe a few or a few less, as Fletch was the only PAX at first responding with the count until the occasional voice of Legal pierced the air.. Moseyed to the school board for some leg swings OYO 10 forwards/backwards and side to side. To the front for Al Gore kick ups as PAX took cycles around the building and back.
    Moseyed to the garage for chill-cut blank while each PAX sprinted up and Moseyed back. Over to the front of the courthouse for box jump’s and step ups while each PAX cycled through bunny hops up the steps and returned. Moseyed back for close out with Core.
    LBCs, Little Manny crunches, WW1 sit-ups and Big Boys closing with ETKs..

    Appreciate the appreciative and grateful Wacker for our COT after count and announce!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Block Time at The Gipper – from Einstein

    Cool temps this morning ~ 38 degrees. Shooter and Akbar not deterred by the cold, still wearing shorts

    warm-up: toe touch, side straddle hops, arm circles, imperial walkers, neck rolls, shoulder rolls, side stretch, shoulder thrust, smurf jacks, etc.

    thang: 3 sets of block work, each separated by a run around the block.

    mary: world’s greatest stretch, BBQ’s hip flexor stretch

    prayer: Akbar did the honors

  • Gessers Stretch It Out – from Mobydick

    A chilly morning at the Gipper. 4 geezers showed up to make an average age of 64.5 years. YHD being senior senior Qd. Since there seemed to be a few back issues in the crowd I elected to guide us in a vast variety of streches and core. To keep the youngest amongst us happy a couple of long block circuit mosseys thrown in. All seemed to benifit from the departure from the usual sweaty beat down.
    Closure with COT and a prayer of gratitude for the strength we have been given.