F3 New Orleans

Tag: wee dog

  • 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.

  • Nine at The Gipper – from Einstein

    Heat & humidity for the gathered PAX, this Wednesday morning, at The Gipper. With guest pax Assange from the Birmingham mother ship location.
    Maverick and Gilligan rolled in way past hot.

    Long Warmup:
    Toe Touch, SSHops, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, Peter Parkers, etc.

    Mosey to the coupon cache location – WHOA – not enough blocks in our normal spot – Moby and company had to run to the rock pile and borrow a few from the Covington Garden Club display.

    Thang – all cinder block work except for the run, and rotating block locations – so we could all get a turn using the two-ton-tony waterlogged cinder blocks

    Round 1: blockees, curls, overhead press, goblet squats, then run around downtown Covington water tower/depot trapezoid loop

    Round 2: big boy situps with block on chest, leg lifts over the block, chest press with block, GRRs(grip,rip,and roll from the exicon) – YIKES
    then run around downtown Covington water tower/depot trapezoid loop

    Round 3: rows, kettle bell swings, murder bunnies up and down the grassy knoll, finished up with bear crawl/block drag up and down the grassy knoll

    Time is up – return coupons

    Circle-up, Count-o-rama, Gilligan leads us out with prayer.

  • Mankini, Banana Hammock, Root Suit – from Einstein

    Yes, that was BBQ describing his preferred swim wear – anticipating showing off his F3 toned physique on his next beach visit.
    and the mumble chatter continued in that venue, easily overtalking the cadence

    After the early-bird one mile run we got to it;

    Long Warmup:
    Toe Touch, SSHops, Inperial Walkers, Good Mornings, Butt Kicks, Neck Rolls, High Kneees, Arm Circles, Imperial Walkers, Scissors, Smurf Jacks, etc.

    Thang:
    Three sets of about fifteen minutes of block work, separated by a run around the square block
    block work included; curles, rows, blockees, over-head press, sit-ups, eights thru the legs, windshield wipers, squats, skull crushers, murder bunnies,
    bear crawl with block snatch, farmer carry, rifle carry, etc.

    Circle-up, Count-o-rama, Legal leads us out with prayer.

    One humid mofo,this Wednesday morning, at The Gipper, but we all walked away better for it. Ha.

  • Ramp Work at The A1C – from Einstein

    A pleasant 70 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, good mornings, imperial walkers, neck rolls, high kneees, butt kicks, arm circles, scissors, smurf jacks, etc.

    Thang:
    Set of Elevens on the up-down parking ramp;
    merkins at the top, jog to bottom of ramp, squats at the bottom, back-peddling half way up ramp then turn and sprint to top.

    Then to the parking lot stripes with star-jack-jumps at every other stripe increasing the jump count by one each time. Core work at the corners.

    Count-o-rama

    SoGo led us out with prayer.

  • Coupon Work at the Gipper – from Einstein

    A pleasant 63 degrees for the gathered PAX, this Wednesday morning, at The Gipper.

    Long Warmup:
    Toe Touch, SSHops, Good Mornings, Windmills, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, Scissors, Thumb Drives, Swimmers, Smurf Jacks, Soccer Ankle Twirlees, Chest Pump-Arm Slingbacks, etc.

    Mosey to the coupon cache location

    Event: grab your cinder block
    Round 1: blockees, curls, rows, overhead press, then right arm farmer carry around the AO, left arm farmer carry around the AO, rifle carry around the
    AO
    Round 2: shoulder taps with the block – push out with right arm – drag back with left arm, leg lifts over the block, merkins on the block, bridges on block, then run around downtown Covington depot loop.
    Round 3: big boy situps with block on chest, crunchy frog with block on chest, block presses from the horizontal, bear crawl/block drag up and down the small hill, finish uo with murder bunnies up and down the hill

    Time is up – return coupons

    Circle-up, Count-o-rama, Legal leads us out with prayer.

  • Gipper Good & Plenty – from Einstein

    A pleasant 53 degrees for the gathered PAX, this Wednesday morning, at The Gipper.
    Good to see Maverick strolling out of the gloom and into the Gipper AO. I thought he was an FNG

    Long Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks, Scissors, Thumb Drives, Swimmers, Hi-Jack-Hi-Jills, Smurf Jacks, Ice Skater Hops etc.

    mosey to the coupon cache location

    Event: grab your cinder block
    Round 1 curls, rows, overhead press, then right arm farmer carry around the AO
    Round 2 leg lifts over the block, alernating plank pushups over the block, bridges on block, then left arm farmer carry around the AO
    Round 3 big boy situps with block on chest, presses from the horizontal, lunge walk forward, lunge walk backward, then rifle carry around the AO
    Round 4 murder bunnies up and down the small hill

    Mary: one minute plank

    Count-o-rama, Maverick leads us out with prayer and intentions.

  • Ramp Work at The A1C – from Einstein

    A cool 57 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, imperial walkers, neck rolls, high kneees, butt kicks, shoulder press, hi jack hi jill, arm circles, hillbillys, smurf jacks, thumb drives, ice skater hops, etc.

    Thang:
    Set of Elevens on the up-down parking ramp;
    pop-up and pop-down squats at the top, forward and reverse lunges at the bottom, back-peddling and fore-peddling on the flip-flop run up and down the ramp.

    All had fun…with mumble chatter about Jose10k honeymoonig, BBQ missing in action, and cuz Bushwacker dealing with sequestration under the Jesuit “cone of silence.”

    Count-o-rama
    Prayers/intentions offered for cancer patient, heart patient.
    Prayers/intentions offered for cuz Bushwacker – while he’s silently retreating at the Manresa facility in Convent, LA.

    DarkWingDuck led us out with prayer.

  • Write a Backblast – from Einstein

    A humid 72 degrees for the gathered PAX, this Wednesday morning, at The Gipper.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Scissors, Thumb Drives, Swimmers, Hi-Jack-Hi-Jills, Smurf Jacks, Ice Skater Hops etc.

    mosey to the coupon cache location (tautology?, maybe…I’ll check my Harbrace handbook)

    Event: grab your cinder block; lift it, pull it, push it, carry it, etc. finishing up with murder bunnies uphill and downhill (yes there is a three foot hill at the Gipper location)

    Mary: flutter kicks, gas pumps, plank

    Count-o-rama, DarkWingDuck leads us out with prayer and intentions.

    Thanks guys. Always fun.

  • DICTATOR DECK OF DOOM – from Einstein

    A slightly muggy 67 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, imperial walkers, neck rolls, high kneees, butt kicks, shoulder press, ankle rotate, hi jack hi jill, arm circles, scissors, hillbillys, etc.

    Thang: Deck of Doom – using card deck, caught on the fly, at the KREWE D’ETAT parade .

    Each of the Pax is assigned a suit. When their suit is pulled – they pick out the exercise, and whatever number turns up – that’s the amount of reps.
    with this twist added – if the same suit shows up on the next card turn, the count doubles, triples, or in one instance this morning “fourples.”
    The idea was to keep it lite, this morning, so all would be fresh for the upcoming FURY, but it turned into a sweat fest.
    Jose-10K kept us focused on the high math.

    All had fun…with mumble chatter about BBQ missing in action, with speculation of what action could posible keep him from posting at A1C.
    then the fun stopped when Moby Dick blasted us with a “wendy’s chili special.”

    Count-o-rama

    DarkWingDuck led us out with prayer.

  • Shorts or Pants, at The Gipper – from Einstein

    A cool 42 degrees for the gathered PAX, this Wednesday morning, at The Gipper. One of those days when the big decision is shorts or pants.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Windmills

    mosey over to the front of the Justice Center

    Event 1: partner up
    partner one does a plank walk out with five merkins, repeating this while partner two runs up the promenade and back, then flipflop
    – repeating this four times

    mosey over to the parking garage upper deck, backward lunging half way up the ramps and sprinting the other half

    Event 2: set of elevens, with forward lunge at the ramp top and backward lunge at the ramp bottom, with run down the ramp and back.

    mosey back to The Gipper Trailhead

    BBQ requested more lunge work, time was up – so he was denied.

    Count-o-rama, Legal leads us out with a prayer.

    Thanks guys. Always fun to lead