F3 New Orleans

Tag: Einstein

  • Global warming with Al Gore – from Fletch

    7 strong in the gloom of this humid morning at the Gipper.
    Warmup: toe touches, grass grabbers, merkins, arm circles, Peter Parker’s, imperial walkers, windmills and hillbillies.
    Thang: started with bear crawl to the street.
    Burpee Dans (1 burpee 4 lunges) to the corner. Shuffle, left foot forward then right foot forward to the next corner and mosey to the Taj Mahal. Circle around the flag and 1 round of BLIMPS: Burpee’s (5), Lunges (10),Imperial walkers (15),Merkins (20),Plank jacks(25) Squats(30). Global Warming, hold Al Gore position and slowly shuffle around flag and do 15 big boy sit-ups reverse direction and 10 merkins reverse again and 20 Bobby Hurleys. Mosey around the building and 1 more round of global warming and 10 Parker peters ic. Bear crawl to the road, shuffle, backpedal and mosey to the rock garden for curls, tricep extensions, grave diggers ic and mosey bak to the Gipper. Barely legal prayed us out. All had a good sweat going. Great workout! Thanks

  • Sweating out the King Cake at the Gipper – from Einstein

    A humid 67 degrees for the gathered PAX, this Wednesday morning, at The Gipper

    Warmup:
    Toe Touch, SSHops, Neck Rolls, Seal Jacks, Parker Peters, Smurf Jacks, Shoulder Taps
    Hi Jack Hi Jills, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks

    mosey over to the front of the Justice Center

    Event 1: partner up
    First set of Two:partner one starts on bench step-ups, partner two runs up the promenade then around the half block – flipflop x2
    Second set of Two:partner one starts on box jump and/or bench hop-overs, partner two runs up the promenade then around the half block – flipflop x2

    mosey over to the parking garage upper deck

    Event 2: using the parking lot stripping; bear crawl half the parking lot distance with a merkin at every other stripe, lunge walk remainder of deck, back peddle to starting point. Core at the four corners including: left elbow to right knee – right elboew to left knee, flutter kicks, plank kick-outs, rosalitas

    mosey back to The Gipper Trailhead

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

    Thanks guys. Always fun to lead

  • Run, Jump, Crawl at the A1C – from Einstein

    A cool 51 degrees at 5:15 a.m. with steady 7 knot breeze at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, good-mornings, imperial walkers, neck rolls, hillbillies, shoulder stretch, high kneees, butt kicks, smurf jacks, ankle rotate, hi jack hi jill, etc.

    Thang: run the ramps forward and backward
    then head to the parking stripes for merkin bear crawl, star jack jumps, with core at the four corners.

    All had fun…with mumble chatter about BBQ’s minor league football team,
    then the fun stopped when Moby Dick blasted us with a “wendy’s chili special.”

    Count-o-rama

    Mathlete led us out with prayer.

  • Ballgames – from TurboTax

    After a quick warmup of imperial walkers, toe touches, mountain climbers, windmills, SSHs, and seal jacks, the PAX headed over to the Justice Center for some ballgames. Operating in a cone demarcated field, the PAX played a passing game with a tennis ball. Various permutations with various penalties for fumbles had the PAX working hard on their ball skills. Tanked Up was particularly adept at handling the ball, and one can only think he gets lots of practice. At any rate, fun for all and then we traveled back to the shovel flag for our countorama, nameorama and prayer. Thanks for letting me lead guys. Krazy Ivan this Friday at 8 p.m. Mandeville Lakefront gazebo with F2 afterwards at the Barley Oak.

  • Four Cistercian Monks + One – from Einstein

    A cool 40 degrees for the gathered PAX, this past Wednesday morning, at The Gipper
    And good to see cousin Bushwacker, with broken wing, some how able to fling water-logged cinder blocks around with one arm.
    His only complaint was the silence – how quiet us oldsters were. He broke the monk-like silence with some welcomed chatter.

    Warmup:
    Toe Touch, Imperial Walkers, SSHops, Cherry Pickers, Hillbillies, Scissors, etc

    Event: 3 sets of cinder block coupon work, each followed by a run around the block
    set one; upper body
    set two; core
    set three; legs

    Mary: bear crawl, crawl bear

    Count-o-rama, Bushwacker leads us out with early morning matins.

    Cheers

  • Cottoneye Joe with a deck of death with PAULY D!!!! – from Jose10k

    Alright Gentlemen, another wild beatdown at the A1C. Warm-ups: SSH, followed by a burpee, SSH, followed by 2 burpees. A little prequel to a musical introduction that will follow. Some more stretches, all ic.
    Cotton Eye Joe time: The song plays while the PAX does SSH, everytime the words Cotton Eye Joe is sung, you do a burpee. (25 in total by my calculations).
    After that, we did the deck of death with a twist. Each person was assigned a suit, and each time their suit came up, they picked the exercise. We did everything from burpees, 8 count body builders, to merkins, diamond merkins, fingertip merkins, staggered merkins, yuri merkins, slow squats, lunges, side lunges, jane fondas, hello dollys, lbcs, big boys, freak nastys, etc..
    The two jokers: lap around the parking garage with sprints on the straight aways to finish off the deck. COT with a FNG. Now Bushwacker texted me last night to speak of the high standards of naming FNG’s, and the importance of giving them the right, appropriate name. David, Hogsbreathe’s friend, from Slidell needed an appropriate name. He was a fellow New Jersian. “D”avid who went to the shore, so I immediately thought of Pauly D from the Jersey Shore. Once I uttered the name, Hammer exclaimed it as well. If the two of us came up with the same name, then it was meant to be. So welcome to F3, “D”avid, or now known as Pauly D.
    If you get a chance gentlemen, please consider donating $43 dollars to Shooter to our fallen brother Cardinal. All that information is on slack. If you need help, just reach out to one of us for the info. Feb 3 is the Crazy Ivan where my nephew looks to repeat as grand champion, and the northshore looks to hold onto the freedom hammer. You don’t have to be a runner, there are ruckers too.
    Thank y’all for the opportunity to lead this morning. Y’all have a great Friday, and a great weekend. As always, SYITG brothers.

  • Boss Boss….The Chain Plus – from Mobydick

    The Gipper had a perfect morning for The Chain…Plus. The PAX was small so we all got plenty of drag time. After a brief untaxing stretchy warm up the 4 of us ran a block to where the chain was laid out on Columbia St then of we went dragging it back the way we came through the oxlot a block away. Then another block run to get the Plus…two brake discs from my recent brake job 40 lbs or so and back to thread the 100’ of chain through them. Now we are ready. A count off to keep the 4 of us organized. Number one YHC took of with both end of the chain and dragged the brake disc as far as the burn would let me. Mean while 2,3,4 did an exercise. When the rattle if the chain stopped they ran the 100 yards or so and number two picked up the chain ends and dragged it back as far as he could go while 1,3,4 did the exercise choice of 1. When the noise stopped of we run to stopping point and 3 takes it back mean while the pax does what 2 suggests til tge noise stops and of we run. Hopefully you get the idea thank for 45 minutes nobody stopped doing something. Four round trips each brought us to the final block long drag back to the truck. Einstein seemed to go forever though he had to stop once fir traffic and found out how hard it us ti regain momentum.
    A final short mosey to the flag and an obligatory SSH x10 to take us to COT and a prayer.
    Turbo you missed a good one.

  • F.R.I.D.A.Y. the 13th at the A1C – from Einstein

    A cool 43 degrees at 5:15 a.m. with windchill -50 degrees at the A1C atop the Justice Center Parking Garage.

    Warmup:
    all 13xIC: numerous

    then, spelling out the word Friday:
    F = finger tip merkins (13)
    R = regular merkins (13)
    I = inclined merkins (13)
    D = decline merkins (13)
    A = alligator merkins (13)
    Y = yowser merkins (13)

    Then with the remaining exercises we spelled out TRISKAIDEKAPHOBIA

    All had fun…except for BBQ..because he wasn’t there!

    Count-o-rama

    Jose-10K led us out with prayer.

  • Working Off the Christmas Eggnog – from Einstein

    A cool 40 degrees for the gathered PAX, this Wednesday morning, at The Gipper

    Warmup:
    Toe Touch, SSHops, Shoulder Rolls, Neck Rolls, Seal Jacks, Peter Parkers, Parker Peters
    mosey over to the front of the Justice Center

    Event: partner up for Dora 1-2-3
    partner one starts on 100 burpees, partner two runs up the promenade then backpeddles on the return – flipflop
    partner one starts on 200 flutter kicks, partner two runs further up the promenade then backpeddled on the return – flipflop
    partner one starts on 300 squats, partner two runs up the promenade, bunny hops up the stairs, starjack jump atop, backpeddles on the return – flipflop

    then onto the benches for step ups – left leg, right leg, side and front, box jumps, bench leap-overs,
    freak nasties, incline merkins, decline merkins, decline shoulder tap merkins

    mosey back to The Gipper Trail Head

    Mary: rosalitas, iron crosses, crunches, jane fondas, one minute plank

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

    Thanks guys. Always fun to lead

  • A1C Cornucopia – from Einstein

    A cool 39.5 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, even a gaseous pax would prove ineffective.

    Warmup:
    all 20xIC: numerous
    then, off to the ramp for a backward run down the ramp, out to the street and up the stairs returning to our starting point

    Thang:
    using parking lot stipes as our template, and the four corners for core exercise pit stops, we did even more numerous things – hard to believe.

    All had fun

    Count-o-rama

    Rock-A-Chaw Fletch led us out with prayer.