F3 New Orleans

Tag: Darkwing Duck

  • Tabata timer please!! – from Shooter

    Big thanks to Moby for having the Tabata timer available this gloom as the YHC came less prepared.. 6 PAX converged on the corner by the gravel pit after warmups of 20IC/10IC Imperial walkers, Hillbillies, SSH, Cherry pickers, Arm circles, Good mornings and Mummy kicks..

    30 secs work, 20 secs rest, 4 rounds of each and loops around the rail.. Rope, one arm kettle swings, curls, chest press, squat thrusters and Shoulder press..

    Thanks to Hammer for COT and the headlock for 5 AM Spartan at the Scramble…

    Appreciate the post gentlemen and until the next Gloom 👊🏼👍🏼✌🏼!!!

  • 4 “Core”ners – from Jose10k

    3 HIMS took the red pill this morning to better ourselves. The Q was open, so I decided to take it and focus on core today. Warm-ups: The ususal.
    The thang: 4 “Core”ners. We did a series of core exercises at each corner. Penquins, flutter kicks, lbcs, big boy sit ups, and off course wife pleasers (with a fun extra twist). Lt. Dan to the next corner. Finished off with 3 minutes of deep stretches. COT, Moby prayed us out the intentions for Bird and his family with the loss of his first cousin. One other intention: we get to give DarkWing respect starting tomorrow, he’s officially turning 50!

  • Coupons & Sweat at The Gipper – from Einstein

    Good group of seven today at The Gipper
    Warmup: toe touch, side straddle hops, arm circles, imperial walkers, scissors, hillbillies, hi jack hi jills, smurf jacks, etc.
    Thang: 3 sets of coupon work interspersed with downtown trapezoid runs.
    Fletch prayed us out.

  • The Return of Echo India – from Steve

    Man it has been a while. YHC couldn’t remembered exactly when Ei left, partly because even when he still lived here he had stopped posting regularly, was skipping the annual event he started and – maybe most heartbreaking of all – had ceased all GroupMe musings like his infamous “No Horses In The Tunnel” post. Despite that, he is a tough man to forget.

    Or is he?

    Much to Ei’s chagrin, when he pulled in to the Gipper and enthusiastically greeted Moby after a three year absence, Moby couldn’t remember who the hell he was. Though, as Moby offered in consolation (pointing at me): “Hey, I can barely remember that little shit.” Fair enough – us Mandevilleans have not done such a great job posting to the Covington (or Slidell!) AO’s. Hoping that changes now that Summer is here and some of us are no longer beholden to our kids’ school schedules.

    Anyhow, it was good to have Ei’s wit and energy back in the Pax and, once Legal, BBQ, and DarkWing Duck rolled in, we got to it.

    YHC had the day before received the Nation’s email about the tragic passing of Jason Richard, aka “Falcon” (of the St. Louis – Mermemac region), father to four and husband to a wife who has been battling cancer. He was an FNG who collapsed on his first workout just as the pax were naming him.

    So in his honor, we stuck together and performed “The Falcon 026”:

    14 SSH’s (IC)
    26 Flying Squirrels
    26 American Hammers (IC)
    26 Lunges
    26 Curls
    One Lap around the depot (approx. 400 meters)
    26 No cheat merkins.
    14 SSH’s (IC)

    BBQ prayed us out with intentions for the Richards family, and gratitude for the return of old friends like EiEi. Good to have you back, brother, even just for a day.

  • Train for the BEAST like a BEAST – from Jose10k

    I will begin this backblast with the weather, much like our local “Ron Burgundy” does for the splash pad each backblast that he writes. It was 73 degrees outside, humid, and cloudy…”And the air was just right for drinking…”Bonus points for anyone who can tell me which 80s classic movie that line was from. Anywho, after doing a few laps prethang with the Robin to my Batman, we got to it:
    A series of exercises to get the blood flowing, when a late arrival by Fletch, we were ready to get started.
    A bunch of us signed up for the Spartan Beast Race in October. It’s a half a marathon with 30 obstacles. If you cannot complete an obstacle, the penalty is 30 burpees. I’m not having complete faith in myself, so let’s practice some burpees. In the Center of the parking garage, the PAX did 10 burpees, 20 squats, followed by a core exercise until the lucky runner returned. The lucky runner ran down the stairs to the bottom floor, ran across the garage, and back up the stairs on the opposite side. 6 rounds of this, the 4 corners. 5 burpees at each corner, lunge walk between 4 corners of the garage. 2 rounds of this. A total of 100 burpees, which I am sure Moby’s chiropractor isn’t happy with him. COT, and DarkWing prayed us out with special intentions of all the graduates. Thanks for reading, and thanks for letting me lead today. SYITG

  • Hazy Shade of Spring – from Akbar

    6 in the Gipper Gloom today, arriving to warmer temps and fog.

    Warm Up: SSH, ARM CIRCLES, SELF LOVE, GRASS GRABBERS, SWIMMERS, TOE TOUCHES, WINDMILLS

    Pax: Akbar, Moby Dick, BBQ, Dark Wing Duck, Einstein, Barely Legal

    Head to the Rock Garden for 2 sets of 10 OYO. Shoulder Press, Curls, Triceps Raise, Rows, Goblet Squats

    Mosey to the Courthouse for 11’s: Scuba Steve on street side, run down past the Smoke House, up the stairs for Stone Mountains on the other side.

    Benches: 2 rounds: x10 IC 1st in regular cadence, 2nd in Tempo cadence.

    Dirkin, Freak Nasty, Romanian Split Squats, Superman’s

    Head back to the Flag for a Jose10k Wife Pleaser trifecta of regular and single leg variations, Jane Fonda’s, and time was called by Legal.

    No announcements, YHC closed out with prayers for Moby Dicks friend Ron, and opportunities to serve and lead those around us.

  • Return of the Mack – from Jose10k

    Oh, oo-o-oh, come on, ooh, yeah
    Well I tried to tell you so (yes, I did)
    But I guess you didn’t know, as I said the story goes
    Baby, now I got the flow
    ‘Cos I knew it from the start
    Baby, when you broke my heart
    That I had to come again, and show you that I’m real
    all those times I said that I love you
    (You lied to me) yes, I tried, yes, I tried
    (You lied to me) even though you know I’d die for you
    (You lied to me) yes, I cried, yes, I cried
    1-(Return of the Mack) it is
    (Return of the Mack) come on
    (Return of the Mack) oh my God
    (You know that I’ll be back) here I am
    (Return of the Mack) once again
    (Return of the Mack) pump up the world
    (Return of the Mack) watch my flow
    (You know that I’ll be back) here I go

    You got to love that 1996 r&b classic. Why do I start the backblast with this: DarkWing returned to the A1C today. After the Flu wage war with his family for over a month, the Darkwing Clan is officially healthy, so we finally have Return of the Duck.

    Warmup-SSH, grassgrabbers, merkins, squats, etc…
    The Q sheet was open, so it was sort of a brain storming type of beatdown. We started off with 11s: Squats and Merkins, followed up with round robin core with Moby stretches. COT with DarkWing praying us out. Movie night was a success, Shooter is slowly nursing injuries caused from picking a fight with the tax dollars of the city of Mandeville (God Help those Deer this weekend), and we had a BBQ sighting. Waterpik has the Q tomorrow.
    Next Friday: Back by popular demand, the celebration of the tragedy that struck the Nakatomi Plaza beatdown will occur. Come on Splash Pad, join in our remembrance of the heroics of one Mr. John McClain. SYITG

  • BLIMPS in Covington – from Fletch

    Warmup: 15 IC, Self Love, Grass Grabber’s , Merkins, Arm Circles (forward and back), Windmills, Plank Jacks, High Jack High Jill, Imperial Walkers, Shoulder Tap Merkins.
    Thang: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Mosey to the caboose and do Burpee’s. Mosey to the next corner and do Burpee’s and Lunges. Mosey to the Taj Mahal and do Burpee’s, Lunges and Imperial Walkers. Around this time Mobydick went lame on us and couldn’t complete the run portion so we did side shuffles and back pedals between sets, in the parking lot, to complete the BLIMPS. We then made our way to the rock pile for 3 sets of bent over rows, curls, presses, tricep extensions and round the world ( rotate weight around cranium) both directions, all without putting the weight down. Moseyed back to the Gipper and a set of LBC’s and Flutter Kicks. Fletch prayed us out. Thanks for the Q. See you in the gloom.

  • Rock & Roll with Upchuck – from Akbar

    7 PAX this morning on a rainy day, we welcomed Upchuck downrange from Birmingham to our gloom. On the pain menu for today was a Thor inspired, IronPaxish beatdown with compound exercises and a run up the stairs in between for a short reprieve of the impending doom.

    Conditions: 73 degrees with light to steady rain

    PAX: Akbar, Bushwhacker, Einstein, Dark Wing Duck, Fletch, Moby Dick, Upchuck (Birmingham)

    Warm Up: SSH, Grass Grabbers, Arm Circles, Self-Love, High Knees, Butt Kicks

    Mosey to the rock garden, pick a rock, and roll to the Courthouse

    Thang: Pick your rock carefully, do all 5 exercises x 10 reps each, run up the stairs for 15 calf raises, rinse and repeat. 5 rounds = 250 reps

    1. Blockee Curl Press
    2. Squat Curl Press
    3. Alternating Reverse Lunge Curl
    4. Curls
    5. Standing Shoulder Press

    Most of us got 5 rounds in, the rain was welcomed as it cooled us off.

    Mary
    LBC and Little Manny Crunches x 20 IC

    Count, name, and YHC prayed us out with thanks for Upchucks visit and safe travels home, the opportunity for us to do this crazy stuff each week, and the bond that builds because of it. And for people to sign up to Q. Amen!

    Announcements
    Grundy has the Q Saturday.
    H8 on the Southshore: Thursday May 25th at Okwata, 5:30am. See Hawgcycle’s post on slack

    Thanks for pushing me guys. SYITG- Akbar

    NMM
    The original workout is done with dumbbells with a 60s rest in-between sets. Much more manageable than a rock, even cinderblocks would be better. YHC gave the disclaimer to pick your rock carefully, and YHC did not. It was oblong and pointy, which made it hard to hold onto, but added a degree of difficulty. Heaving breathing ensued, with short bits of rest to gain composure.

    There are curls in 4 of the exercises, shoulder work in 4 as well. Adding up to almost 40 reps of each per round. We’ll feel that tomorrow

    Of course, Whacker overperformed, seemingly breathless, talking the whole time as usual, with comments reminding YHC he had shoulder surgery recently – but didn’t seem to phase him.

    Einstein was not far behind, smiling the whole time. It amazes me how resilient and strong these old guys are, and I am officially an old guy too. But they’ve got 10+ years on me – amazing.

  • Back to the Blocks – from TurboTax

    Back to the blocks this morning in the Gipper gloom. Four PAX took the red pill and lined up for some coupon work after the usual warmup of SSHs, shoulder taps, toe touches, Peter Parkers, windmills, Parker Peters, imperial walkers, and plank jacks. Armed with his personal block (which curiously seem to have gained weight since the last time we used them), each PAX carried, lifted, dragged, swung, and rowed the block to test his metal over a short forty yard course. There were lunges, bear crawls, crab walks, carioca, runs, backpedals and shuffles thrown in the mix to keep things lively.

    Countorama, nameorama and Barely Legal prayed us out. Thanks for following my lead this morning guys and thanks getting after it with me this morning.