F3 New Orleans

Tag: Darkwing Duck

  • Seven Part Tabata – from Mobydick

    With the heat in mind YHC chose a self paced Tabata format. After a brief warmup of SSH Arm circles and Torso twists the thang consisted of 3 rounds of 7 exercises 1 minute work and 45 seconds rest. You pick your cadence but my suggestion was to opt for slow time in tension rather than reps. Set your own cadence.doing Frogs/Squats/Crunches/SsH/Merkins/Toe Touches/LAP around the depot. Jose10k took the opportunity to intensify in his prep for Dallas and ring out another quart from his shirt. We all gave ourselves what we needed.
    COT and prayers.

  • Dang, I need to turn off my music for this conversation!!!! – from Jose10k

    5 HIMS took the red pill this morning to get out of bed early to push themselves to get better. A cool 76 degrees outside in the gloom was a nice “break” from the heat.
    Warm-ups- the usual
    The Thang: A slight version of Steve’s nickels and dimes. We ran from the marsh to the wall and back, stopping at each intersection to do 5 burpees, 10 leg lifts, and 10 big boy sit-ups. We back peddled, lunge walked, and just jogged from stop sign to stop sign. The conversation centered around this weekends assassination attempt of Trump. I had to turn off my music, yes you heard that right, the music was off. Who done it, why, which party, conspiracies out the wazoo. It all stunk bad, wait, that was Hammer with his usual morning gaseous releases. Finished up at the marsh for 3 minutes of pull ups. COT and Hammer prayed us out with special intentions for our country. In total: 55 burpees, 110 big boys and leg lifts. Hammer and myself added some regular and krakken burpees beforehand. Thanks for letting me lead and/or reading this backblast. SYITG

  • “Keep Your Hands to Yourself” – from Einstein

    That’s not a F3 directive, just a song title by Georgia Satellites.

    And we all know how Jose likes to have his music playing, and this song comes on – before you know it – Jose and Fletch are performing a duet, fingers wagging and all. I must say; it was pretty impressive. If only BBQ had shown up I’m sure he would have joined in with his air guitar.

    The A1c started off weird with Moby coming in hot (usually he’s the first one to arrive), claiming his f* dog would not get into the f* truck, that little m*f*er.

    Then Jose tells Moby that Steve will be the Q next Friday, and more f*,f*,f*…
    We’ll cut Moby some slack – he was dehydrated.

    So on with the warmup – numerous exercises interspersed with BBQ-like observation of the surrounding natural beauty – sunrise, clouds, birds, dog turd piles, etc.

    Then on to the main event – the lazy man’s que – Deck of Doom. Each pax choosing a card and calling out the exercise of their choice. I squeezed in my least favorites: crab crawl, smurf jacks, and monkey humpers. all-in-all it was a sweatfest as we went into overtime to finish the deck.

    DarkWingDuck prayed us out.

    Moby brought watermelon for us all. It hit the spot

  • Blame Zoo – from Steve

    That was the refrain of the day after YHC called out, “Let’s get started,” and was met with a collective groan. Look, YHC isn’t even in the top 3 of the toughest Northshore Q’s (think Grundy, Hammer, hell, even Pickaxe/Chainsaw could give me a run for my money). Also, just personal philosophy here, but YHC believes we don’t need to be gutting it out every day during the week. Sometimes a simple four corners with some merkins and squats will suffice. Especially in this heat.

    However…

    There were burpees and Sister Mary’s to contend with if you happen to be a Spartaner participating in Zoo’s ISI challenge. And these gems (which otherwise would never have found their way into today’s beatdown, obviously) would unfortunately have to be passed along to the pax.

    The usual warmorama saw a little excitement when BBQ dared to poke the bear during torso twists, saying, “Now THAT is how you count torso twists. Some guys – not naming names (ahem, Jose 10k), just rush through it.”

    That was all it took – you could see the fire light in Jose’s eyes: “Oh, wait – hold up – you wanna talk cadence counting with me, BBQ?!?” The mocking began and eventually devolved into another gesture of self-love (not the warmorama kind) directed at BBQ. BBQ took his licks before YHC moved it along – nothing to see here.

    20x burpees, OYO. (“Zoo’s fault, not mine.”)

    Mosey over to the back of the Justice Center for some leg work:

    Round 1:
    20x squats
    20x lunge pulse left leg (SMK’s if needed)
    20x lunge pulse right leg (SMK’s if needed)
    20x mountain climbers (2:1)

    High knees run to the stairs, 5x calf raises up each step, mosey perimeter back to start.

    10x burpees to reset round (Again, blame Zoo.)

    Round 2:
    20x alt leg lunges
    20x monkey humpers IC (timed perfectly for a courthouse employee who made a very wide berth around us, though YHC had a hard time reading her side-eye of Moby, which seemed to be a mixture of lewd desire and also revulsion.)
    20x Apollo Ohno’s
    20x plank jacks

    High knees, calf raises, back to start. 10x burpees

    Round 3:
    20x Bobby Hurley’s
    20x star jumps
    20x smurf jacks
    20x Peter Parker’s

    And more high knees, calf raises, burpees.

    Amidst all the leg work we got to hear about Legal’s son’s pilgrimage on the Camino de Santiago, all 700+ km of it over the course of 39 days. Apparently, it was “life changing.” But then again, Legal says that to his son, everything falls into one of three categories: awesome, incredible, life-changing. Ahh the sunny optimism of youth. There was none of that to be found here at the Gipper – sunny optimism or youth – as we listened to Moby grunting and muttering f-bombs (presumably directed at YHC).

    Over to the benches for a quick set of 11’s: Freak Nasties, up to the top of the stairs, to merkins. Halfway thru we modified to Moby-style (no running), which was more brutal but helped with timing.

    Back to the flag in time for a quick one minute plank (again, Zoo’s fault), and then COT where Einstein prayed us out, with thanks and healthy wishes for the Pax’s new grandchildren (congrats BBQ and Einstein!). As always, it was a pleasure to be amongst the fine (and refined) gentlemen of Covington – seriously, you guys are a great crew. Every time I make it out there, it motivates me to come more often.

  • 7 & 7 on the Rocks – from Akbar

    YHC took the late Q last night, arriving to 8 HIM at the Gipper.

    Warm up: SSH, Smurf Jacks, Arm Circles, Self Love, Hillbillies, Imperial Walkers, High Knees, Butt Kicks, Windmills, Toe Touches

    Quick mosey to the Rockpile, 10 reps OYO of: Curls, Rows, Shoulder Press, Goblet Squat, Triceps Press, Grave Diggers

    Mosey to the Justice Center for 7’s of Merkins and Jump Squats, run up the stairs, 10 Calf Raises, repeat.

    7’s of Dirkins and SSH, up the stairs again.

    Mosey back to the Rockpile for 15 reps of Curls, Rows, Shoulder Presses, and Goblet Squats

    Return to the flag for a 2 minute Mary of Crunchy Frogs, LBC’s, with some Hand Release Merkins thrown in.

    Count, Name, and Shooter prayed us out.

    Announcement: Sign up to Q, 4 on the 4th tomorrow in Covington. Spartan Race in Dallas – October.

    SYITG – Akbar

  • 4 Corners Core – from Einstein

    Warm and humid today – but it’s always a couple degrees cooler atop the Justice Center Parking Garage.

    Warmup: toe touch, arm circles, snap crackle pops, hi jack hi jills, side straddle hops, vertical penguins, grass grabbers, imaginary jump rope, scissors, etc.

    Thang: core exercises at each of the four corners of the parking deck, with running, bear crawling, lunging etc. to each corner.

    Plenty of chatter today, with Jose10k and Moby sparring as usual, and BBQ kept us entertained with his nature boy observations. It was a splendid sunrise, with a brilliant three quarter waning moon to the West. Fletch spotted a cumulonimbus cloud.

    DarkWingDuck prayed us out, with intentions abound.

  • It’s the Final Countdown!!!! – from Jose10k

    7 HIM took the red pill this morning to push themselves in this awful humidity. Einstein and YHC took off early for the prethang. A quick mile before the start of the beatdown. We returned to the flag to see 5 men eager to go, but something was missing. I left my gloves on the bench, but “someone” decided to walk off with them.
    Quick warm-up where Brexit (his first post at the Gipper) learned some new warm-up exercises. He also learned that when he posts with these gentlemen with wordly wisdom, being 38 brings the hate.
    The Thang: Simple countdown from 10. 10 reps of 3 exercises, run a loop, 9 reps of each exercise, run a loop, etc… The exercises: burpees, jump squats, big boy sit-ups. Finished up with 5 minutes of Mary including a Covington favorite: wife pleasers!
    COT with intentions for Moby’s friend Joseph, Einstein’s Daughter is expected a daughter!
    DarkWing Prayed us out. Thanks for joining me today/reading this backblast!. Come out and join us tomorrow at 5 am at the Scramble for some BEAST exercises! Zoolander is bringing the pain for his anniversary this weekend. SYITG

  • Dice Games at the A1C – from Shooter

    Warm-ups followed by a lap down to the bottow and back up to the top. Then it was time to bust out the Dice built by Whacker. One die had a number, the other die had the exercises. Each person rolled the exercise die once the number die was rolled. First round number: 25. The exercises were burpees, 8 count body builders, and wife pleasers.
    The second number: 20. The exercises: merkins, jump squats, leg lifts. The final number: 10. The exercises: burpees, right elbow left knee, left elbow right knee, and tbh I forgot the 3 exercise. Then it was a recovery walk to the end of the parking lot with a 35 pound weight, jump rope, and a core exercise. 1 minute at each station. The 35 pound weight was rifle carried (shoulder press to intesify), squat thrusters for round 2, and curls for girls for round 3. COT and Darkwing prayed us out.

  • If My Calculations Are Correct, When This Baby Hits 88 mph, You Are Going to See Some Serious… – from Steve

    My favorite part of Q’ing a Gipper beatdown? The disgusted look on Moby’s face when he finds out I have the Q and starts muttering obscenities under his breath. It warms my heart and makes me realize that some tiny part of me actually looks forward to being Moby’s age.

    Light chatter among the gathering crowd before a group of us took off on the 1 mile pre-thang, which saw a little excitement today: a silver sedan barreling down Theard and blaring Fortunate Son, thought it’d be a wise idea to take a left turn (and, mind you, not an intersection empty of… say, 5 running pedestrians) at 65 mph and accelerating, nearly taking out Einstein. Of course, you can’t take Einstein down that easily – he deftly outmaneuvered both the vehicle and a large puddle without much effort. I guess all those ice skater hops and star jumps have paid off. The whole episode became slightly awkward when we then caught up with Fogerty only a block later, to find him gently reversing into his apartment parking spot (still full volume with the Creedence, though; I’m sure his neighbors love him).

    Having survived a brush with death and safely back at the Gip, we found a nice crowd of 10 for the Juneteenth holiday. Knocked out the usual warmorama before taking off for the back of the Justice Center for a routine of 3 exercises, 15 reps of each, followed by a lap around the courtyard and another 3 exercises:

    – Merkins, Squats, Dollies (IC)
    – Hand-release Merkins, Bobby Hurleys, Gas Pumps (IC)
    – T-Merkins, Lunges, Dying Cockroaches (IC)
    – Staggered Merkins, Star Jumps, Box Cutters (IC)
    – Wide Merkins, Sister Mary’s, Wife Pleasers (IC)

    Chatter of Shooter’s burpeepalooza from the day before – a routine named “Hightower” (but apparently NOT after the character in Police Academy?!?) – sent our Pax down the 80’s rabbit hole, with characters and quotes from One Crazy Summer, Better Off Dead, and others being bandied about.

    Next up, over to the front of the Justice Center for the usual leg routine:

    x12 IC Step ups, Freak Nasties, Step Ups (other leg), Derkins -> 5x calf raises up each step
    x12 IC Bulgarians, Freak Nasties, Bulgarians (other leg), Derkins -> 5x calf raises up each step
    x12 IC Step downs, Freak Nasties, Step downs (other leg), Derkins (we caught you doing extra derkins, Moby – so don’t be acting like this was a hard beatdown!)

    After solving the mystery of whether it was a Yorkshire terrier or Amber Heard that crapped the bed, it was finally time to call it and return to the flag. COT, announcements (more brutal Spartan training at the Scramble and an Akbar 5-year anny on Saturday), and then Einstein prayed us out with intentions for the Perrin family, the Tillery family, and Grundy’s new baby. It was really great to be back at the Gipper, made me realize just how much I miss this AO and the Covington Pax. Thank you gents for having us and for the opportunity to lead!

  • A half of a bottle of Caribbean Hot Sauce for two scrambled eggs? – from Fletch

    As for the norm, I showed up and there was Jose and Moby doing their normal prethang together. Fast pace walk with good conversation. I jumped in to join in the rant a little. Einstein joined then came Darkwing.
    Warm-ups: of course, we’re old, we need extra stretches to get the body going.
    First thing: 11’s on the ramp. Merkins on the top, squats on the bottom. Vary how you go up and down the ramp. About halfway through, Jose needed a break. He almost splashed merlot. That’s when we heard about his dinner last night. On his journey to lose weight for the Beast, he decided to eat a healthy dinner of 2 scrambled eggs. He took out his Caribbean hot sauce, opened the top, turn it over to splash a little of hot sauce, he accidentally poured half the hot sauce onto his eggs. A normal, intelligent man would have simply made two new eggs. Did Jose do that? Nope, the goofball didn’t want to waste the foreign hot sauce. After dinner, he proceeded to have a night filled with Tums and Pepto.
    After the 11’s, bear crawls came next. 1/3 of the parking lot, normal bear crawls, 1/3 crawl to the left, 1/3 crawl to the right the length of the parking lot. Then it was time for core: leg lifts, big boys, penguins, box cutters, wife pleasers. Then to the stairs, 2 calf raises each step to the bottom, 20 merkins, run across the parking lot, back to the stairs for 2 calf raises back up. COT, prayers for the poor girl who lost her mother and younger sister yesterday, and for Bird’s family