F3 New Orleans

Tag: Einstein

  • B.O.M.B.S. with a FUSE – from Einstein

    Friday the 13th – no Triskaidekaphobia, nor rain, nor humidity kept the
    mighty pax (BBQ,DarkWingDuck,Fletch,Jose10K,MobyDick), from posting at The A1c

    WARMUP: all IC15x; toe touch, windmills, snap-crackle-pops,
    AlGore-meets-GeorgeThorogoods, book covers, popeyes, etc.

    THANG: B.O.M.B.S. with a Fuse
    Partner up for a running count of:
    Burpees – 50
    Obliques – 100
    Merkins – 150
    BigBoy Situps – 200
    Squats – 250
    Fuse: while partner 1 performs above, partner 2 runs down the ramp and back up, flip flop

    DarkWingDuck prayed us out.

  • Imitation is the Sincerest Form – from Jose10k

    They say mimicry is the highest form of flattery—so after Steve’s BLIMPS beatdown, I brought that same fire to the seasoned crew at The Gipper.

    We kicked things off with a fast-paced warm-up, then hit the streets:
    • Ran toward the courthouse with karaoke halfway, switching sides, then backpedaled each block—capped with 20 squats.
    • Rinse and repeat: karaoke, reverse, backpedal, 20 squats.

    Then came the main event:
    • 5 burpees at the bottom, run up the garage, down the stairs, sprint across.
    • Then: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats.

    For the finale, we hit 30 squats at every level on the way down, one last round at the courthouse, and a final series of karaoke, reverse, and backpedal all the way back to the flag.

    Moby closed us out with a heartfelt prayer—for Steve and his grandfather’s funeral, for Coachella’s job search, and for Einstein’s son at his conference.

    Honored to lead. Respect to the men who showed up and pushed. One thing though: still no Mandevillians in Covington again. I guess I should log a formal complaint with the Wacker!

  • 4 Up, 4 Down, & Around – from Einstein

    Nice morning at The Gipper ~ 72 degrees
    Pax included: Shooter, MobyDick, Jose10k, DarkWingDuck, FletchMeister

    WARMUP: toe touch, windmills, side straddle hops, shoulder rolls,
    snap crackle pops, book covers, etc.

    THANG 1: Two sets of Eight Exercises – 4 on your feet & 4 down on the ground, followed
    by a run up to the Justice center steps – bunny hop up – run around the block back
    to start point.
    Skater Hops
    Sister Mary Catherines
    High Knees
    Tuck Jumps
    Floor Wipers
    Freddie Mercurys
    Plank with opposite arm lift, opposite leg lift
    Archer Pushups
    Run the Long Block
    Repeat

    THANG 2: To the block garden for coupon work – curls, laterals, kettle bell swings,
    figure 8s thru the legs, overhead press.

    Mary:
    couple of minute for stretching, including the Fletch Stretch.

    Dark Wing Duck prayed us out.

  • Is that Uranus ? No that’s Venus – from Mobydick

    A delightful morning with a pre dawn sky pitch black except for Venus alone in the dark. After an extended stretch filled warmup with a slow pace cadence to really stretch Torso twists SSH Grass grabbers Cherry pickers the PAX moseys to the first corner of the garage roof for the first of 4 exercises of the thang. A 10/20/30 loop around the roof starting with 10 Freak nasties down on the cadence and up on the count. A Slow Cadence. Kareoke to the next corner for 10 American hammers In cadence 2 is one SLOWLY. Recover and back peddle to long side to the next corner for 10 Freddy Mercuries. In cadence 2 is one SLOWLY. Lunge walk in cadence and squat on the count to the 4th corner for Merkins. Down on the cadence SLOWLY and up on the count. A fast mosey to the middle and your choice of legs lunges back peddle etc to the beginning and do it again only 20 reps. A third lap around the roof to finish the thang with 30 Slow cadence. With a few minutes left a round robin of individual favorite stretches and back to the flag. COT and YHC prayed us out. Thanks guys

  • Block party – from Jose10k

    🎉🔥**EVERYTHING MUST GO — FINAL FITNESS FRENZY BLOWOUT!**🔥🎉
    THIS IS IT — The Last Block Party Workout Review!

    LAST BLOCK PARTY TIME: FRIDAY NIGHT, DOWNTOWN COVINGTON!
    You heard it right, folks — the final block party, the last hurrah, the ultimate end of the month workout bash that had more pump than a clearance rack on Black Friday!

    🪧EVERYONE GRABBED A COUPON
    That’s right — no early birds, no doorbusters — just raw muscle. Rifle carry those bad boys around town like human billboards of beast mode.

    🚦STREET-CORNER SIZZLE SPECIAL!
    Each intersection was a deal you couldn’t pass up — 20 curls for the girls (in cadence, because class matters). That’s right — form, function, and flex appeal. Boom.

    🏢TRIPLE FLOOR MADNESS!
    We climbed the A1C express elevator of pain —
    • Top floor: Curls for the girls, encore edition!
    • Middle floor: Shoulder presses so strong, they almost voided the warranty!
    • Bottom floor: Deep squats so low we found hidden inventory from 1993!

    🏛️COURTHOUSE COMEBACK DEALS!
    Rifle carried our way to civic glory —
    • Up the stairs. Down the stairs.
    • BOGO squats at the base — we’re practically giving them away!

    We brought it back with Mary, sweet Mary — the cooldown closer, the loyalty program finisher, the free gift with every purchase of pain.

    At least the Covington crew posted, you can’t trust those Mandevillians!!!!

  • School’s Out for Summer!!!!!!!!!!!!!!!!!!!!!! – from Jose10k

    That is correct, it’s over, the year from hell is done! We kept it simple today. 10 Merkins, 20 Freak Nasties, 30 squats. Down 3 flights of stairs, then run the ramps back up. We did as many as we could in 35 minutes. Conversations including Mobys trucks, Einsteins coin collection, and Jose destroying students in the faculty/student basketball game! 5 minutes of Mary. COT, Murph at the Marsh on Memorial Day at 6 am. Moby Prayed us out
    STEVE, still waiting……Thanks for posting/reading. SYITG

  • What This II – from Hogs Breath

    Warm & Humid at the A1c this morning with our amigos posting; Fletch, Jose10k
    Moby Dick, Einstein

    Warmup: Extensive

    Thang: 3 sets of the following eight
    Reverse Lunge
    Side to Side Lunge
    Mountain Climbers
    High Knee Walking Lunge
    Low Cossack Lunge
    Side Planks
    Pistol Squats
    Reverse Crunches
    Each set followed by a sprint

    Fletch prayed us out, with intentions for his Mom, and those seeking work.
    T-Claps to Jose10k who hung in there even tough he wasn’t feeling well.

  • What’s this workout???? You’re Will to Live – from Einstein

    Einstein, Moby and Hogs Breath all took the pill and got out of our fart sacks to show up at the Gipper .

    As we entertained ourselves prior to the scheduled beat down time, Einstein stated, no one had the queue, so we began a round robin. Each Pax picked an exercise and began, normally to a count of 10. Hogs breath threw in a few funky things “Persian gods” which began in a squat and rotating the upper body to the side of the front leg, to a count of four just like facing the Persian gods to the east . Another good one was mountain man poopers, always a hit!

    After about 10 minutes of a warm-up, Einstein suggested blocks. We mosey’d to the coupon pile. Hogs breath had everyone pick a block and run over to the A1C. Backpedaling up the parking garage ramps. Some coupon work went on for about 10 minutes at one point Moby asked “what does this work?”
    The response came back “your calves, stamina, and will to live…”
    We returned the coupons back to their pile and finished off with a round of Mary, going one minute over the time!

  • 75 is the new 40 – from Mobydick

    Cool and cloudy making for a good sweaty challenge. After a good warmup of ssh torso twists arm circles windmills good mornings grass grabbers calf raises cherry pickers it’s off to the first of four corners. Corner 1 is 20 freak nasties karaoke to corner 2 for 20 sumo squats back peddle (100 yards) to corner three for 20 big boys lunge to corner 4 for 20 merkins then side Lu ge 50yards turn and 50 more. Round two rinse and repeat only now it’s 25 reps. Third round is 30 reps. That adds up to YHC favorite number 75. Cap that off with 100 yard sprint to try to beat the old guy. They did but not by much. Back to the flag and finish with 5 minutes of stretch lead by BBQ the stretch master. COT and the old guy prayed us out.

  • Repeat 52 Get-Up at The Gipper – from Einstein

    Rainy morning, at The Gipper, and hard to find any dry spots.

    WARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
    shoulder rolls, etc.

    THANG: Deck of Doom – each player chooses the exercise when their suit is drawn.
    with the usual rule; everyone has to get up off their six
    between card draws – hence the 52 get-ups.

    Diamonds – BBQ
    Clubs – Mobydick (with any more weight loss, Moby will have to be renamed to Flipper)
    Spades – Einstein
    Hearts – Barely Legal

    Joker – bear crawl, sprint with back peddle

    Mary: no time

    BBQ prayed us out