F3 New Orleans

Tag: Einstein

  • 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.

  • Die Hard is a Christmas Movie – from Jose10k

    YHC arrived early, a little extra time to stretch. Akbar must have been thinking the same, so I had someone to chit chat with this morning. During the conversation, 4 Covington PD came in hot on the top of the A1C, just to “check things out” according to the officer. We were blessed by an out of town brother, Webelow, joining us from Jackson County (I apologize if I spelled it wrong)
    Warm-up:ssh, grassgrabbers, torso twists, imperial walkers, self love (all to Christmas Time in Hollis Queens). Where the first trivia question, who was John McClain’s limo driver? Russo didn’t know the answer to this question(which was the theme of the beatdown). Argyle was the answer.
    The next question was what was John McClain’s wifes name: russo was wrong yet again. Holly Generro
    The thang: After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. Once the pax was finished we ran 1 lap around the entire courthouse.
    12 Terrorists entered Nakatomi: 12 burpees
    We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.

    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 30 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and penguins

    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Mosey back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 10 count, then did 30 Superman’s (he did fall 30 stories) .back to the stairwell to do 5 calve raises each to the top. And time was up.
    Trivia Question: What type of watch was Holly wearing that Hans hand was caught on? Russo was incorrect with Seiko. Pelican for the win with Rolex. Given to Holly from Ellis. More quotes from Hammer.
    5 Calf raises on each step on the way back up. Circled up for the first thing McClain did after going to the ER: Wife Pleasers in cadence for a 60 count. That’s when we were joined by Moby and turbodog. A few more core exercises.And to further celebrate the heroics of John McClain, a yell of Yippee Ki-yay Motherfu**er. The Trivia Question that Russo finally got correct. Thanks for letting me lead gentleman. COT and Hammer prayed us out. Thanks for the SplashPad joining us, thank you for Hammer to help create peace between battling AOs.
    Thought for the Season: Is Lethal Weapon a Christmas Movie? The answer is yes, and possibly the theme for the next beatdown.

  • 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

  • Three at the A1C – from Einstein

    Cool temps at the A1C this past Friday.
    After an extensive warmup, we headed to the up-down parking garage ramp for an Elevens set. Push-up variety (wide, diamond, normal, etc.) up top and squats at the bottom – jogging down the ramp and variety ( back peddle, side shuffle left, side shuffle right, etc.) up the ramp.
    Then on the upper deck; bear crawling and backward lunges, with core at the corners.

    Jose10K did the prayer

  • 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.

  • Round Robin at The Gipper – from Einstein

    Cool in the mid-30s at The Gipper
    Round Robin was the order for the day as the Q sheet was empty
    Each Pax chose a warmup excercise. Then, off to the coupon cache to grab a block.
    Each Pax chose a block movement, after everyone had a turn – we ran around the block – repeat.

  • Do Mandevillians Travel? – from Jose10k

    The cool weather came in and YHC was ready for round 2. It was chilly, much different from the humidity from yesterday. Moby was the first to show up, while TurboDog refused to get out of the truck due to the weather. Einstein was next to show up, plant the flag, and the beatdown began. Warm-up: stretches, ssh, neck rolls, etc… That’s when we noticed something…Mandevillians don’t travel well. I wonder what about 190 scares them. It’s just a quick trip to the Gipper y’all, come on man. Any who, we grabbed some coupons to the gravel parking lot we went for some 11’s. Curls on one end, squat thrusts on the other side, rifle carry the coupon between exercises. We followed up with a quick couple of laps to test out this shin. We then did 3 rounds of 11/22 merkins and squats. Followed up with Einstein’s Theory of Relativity (new stretch). You have to come to Covington to learn this one. Moby prayed us out. Safe travels to all. SYITG

  • Goodyear B.L.I.M.P.S. – from SOGO

    Great morning with some visitors for YHC first northshore beat down.
    Warmup
    Side straddle hops, Imperial walkers, Abe Vigodas, arm circles (front and back), seal claps, plank jacks, high knees, butt kicks. Mosey to area for beat down.
    Thang
    B. = 5 burpees
    L. = 10 lunges
    I. = 15 Imperial walkers
    M. = 20 merkins
    P. = 25 plank jacks
    S. = 30 squats
    Round 1 – perform B
    Round 2 – perform B, bear crawl 5 yds, perform B.L., run to the beginning
    Round 3 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., run to the beginning
    I think you see where I’m going with this but just in case you don’t…
    Round 4 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., run to the beginning
    Round 5 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., run to the beginning
    Round 6 – perform B, bear crawl 5 yds, perform B.L., bear crawl 5 yds, perform B.L.M., bear crawl 5 yds, perform B.L.M.I., bear crawl 5yds, perform B.L.I.M.P., bear crawl 5 yds, perform B.L.I.M.P.S. run to the beginning.
    PAX continued series in reverse order while waiting for the six.
    2 rounds of ring of fire. One with squats while holding an AL Gore. The next was flutter kicks while holding legs 6″ off the ground.
    Mosey back to flag.
    Finished with freak nasty and 5 burpees because 105 wasn’t enough.
    Count off, namorama, COT

  • Stripes: Razzle Dazzle! – from Jose10k

    Cut it out! Cut it out! Cut it out! The hell’s the matter with you? Stupid! We’re all very different people. We’re not Watusi. We’re not Spartans. We’re Americans, with a capital ‘A’, huh? You know what that means? Do ya? That means that our forefathers were kicked out of every decent country in the world. We are the wretched refuse. We’re the underdog. We’re mutts! Here’s proof: his nose is cold! But there’s no animal that’s more faithful, that’s more loyal, more loveable than the mutt. Who saw “Old Yeller?” Who cried when Old Yeller got shot at the end?
    Nobody cried when Old Yeller got shot? I’m sure.
    I cried my eyes out. So we’re all dogfaces, we’re all very, very different, but there is one thing that we all have in common: we were all stupid enough to enlist in the Army. We’re mutants. There’s something wrong with us, something very, very wrong with us. Something seriously wrong with us – we’re soldiers. But we’re American soldiers! We’ve been kicking ass for 200 years! We’re ten and one! Now we don’t have to worry about whether or not we practiced. We don’t have to worry about whether Captain Stillman wants to have us hung. All we have to do is to be the great American fighting soldier that is inside each one of us. Now do what I do, and say what I say. And make me proud.

    Psycho: The name’s Francis Soyer, but everybody calls me Psycho. Any of you guys call me Francis, and I’ll kill you.
    Leon: Ooooooh.
    Psycho: You just made the list, buddy. And I don’t like nobody touching my stuff. So just keep your meat-hooks off. If I catch any of you guys in my stuff, I’ll kill you. Also, I don’t like nobody touching me. Now, any of you homos touch me, and I’ll kill you.
    Sergeant Hulka: Lighten up, Francis.

    Recruiter: Now, are either of you homosexuals?
    John Winger: [John and Russell look at each other] You mean, like, flaming, or…
    Recruiter: Well, it’s a standard question we have to ask.
    Russell Ziskey: No, we’re not homosexual, but we are *willing to learn*.
    John Winger: Yeah, would they send us someplace special?
    Recruiter: I guess that’s “no” on both. Now if you could just give Uncle Sam your autograph…

    John Winger: Why’d the chicken cross the road?
    Soldiers: To get from the left to the right
    John Winger: He stepped out of rank, got hit by a tank
    Soldiers: He ain’t no chicken no more

    I am hoping with the title that you started remembering how great that movie was, and how it could not be made today. Oh well, it was the theme to the workout this morning. So we had a warm-up, picture us singing
    There she was just a-walkin’ down the street, singin’
    ‘Do wah diddy diddy dum diddy do’
    Snappin’ her fingers and shufflin’ her feet, singin’
    ‘Do wah diddy diddy dum diddy do’
    She looked good (Looked good)
    She looked fine (Looked fine)
    She looked good, she looked fine
    And I nearly lost my mind

    Okay, to the actually workout. The stripes on the parking garage: 1merkin, skip a stripe, 2 merkings, and so on. On the way back, 1 squat, skip, 4 squats, skip, 8 squats, and so on. Back again, lunges. 2 is 1: 1 skip a stripe, 2, skip a stripe, 4, then 6, and so on. Finished up with 2 minutes of stretching. COT, prayers for my coworkers husband in ICU, Hammer and his home purchase and future house being sold, and good will to all that need it. SOGO has the Q tomorrow, turkey trot next thursday. SYITG, thanks for letting me lead this amazing group of young men.

  • A smorgasbord beat down! – from BBQ

    It was a team effort. The mighty four rotated exercises and had a wonderful beat down. There were so many and I can not recap. All good! Barely Legal added two runs around the block for some aerobics. COT and prayer out by Legal. It was a fun PAX.