F3 New Orleans

Tag: Einstein

  • Dirty 30 – from Akbar

    6 strong at the Gipper this morning. YHC arrived early to Jose running up from working on the ISI already. Chatter was so strong it continued through the warm up. Shooters 21 beatdown yesterday, continuing tomorrow at the A1C, getting old, different workouts, Fletch’s hot sauce, and when will the heat stop, and strength in people you would not normally recognize. A large lady walking up stairs in high heeled shoes is stronger than you think.

    Warm Up

    SSH, High Knees, Butt Kicks, Arm Circles, Toe Touches, Self-Love 15 IC

    Thang

    Mosey to the Justice Center stairs, stopping by the Rock Garden for a small/medium sized rock.

    6 men, 6 exercises for 3 rounds total.

    x30 OYO

    Merkins, Australian Mountain Climbers, Bulgarian Split Squats, Rock Curls, Sister Mary Catherines, Triceps Rock Press

    Run around the perimeter, up the stairs for 30 Calf raises, and return. Rinse and repeat x 3. Last round, no run, carry rock up the stairs for 30 calf raises.

    Mary
    LBC and Rosalita’s x15 IC

    Announcements: See Slack for details.

    Hammer’s leading F3 Bible Study starting Wednesday Aug 17th at the Crisis Pregnancy Center, 830-930pm

    St Vincent 500 – August 13th Thibodaux. Goose’s CSAUP to support St. Vincent Pharmacy, 2 man teams for a beatdown style race for points. 3-4 teams from the Northshore already signed up.

    September 10th, Coving Trailhead. 911 run to remember 5k or 5 miles. Good representation for our group participating.

    Count, Name, and Einstein prayed us out.

    Thanks for following my lead – SYITG – Akbar.

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • Leg Work @ The Gipper – from Einstein

    …cool morning at The Gipper

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Scissors, Shoulder Shruggs, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Hillbillys, Good Mornings, Smurf Jacks

    Thang:
    in front of the Justice Center; one group does step-ups on the bench while the other group runs up the stairs and around
    the block, then repeat with side-step-ups

    atop the Justice Center Parking Garage; a set of elevens with 4-count pulse squats at the top of ramp, run downhill,
    lunges at bottom of ramps, back peddle uphill

    Mosey:
    back to the flag

    Count-o-rama

    Legal led us out with a prayer.

    Thanks guys. Always good to start the day with you jammy gits.

  • Earth Day @ the A1C – from Einstein

    …and the Q forgot to do some Al Gore’s

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Hillbillys

    Thang: atop the Justice Center Parking Garage

    First round- using the down ramp; a few burpees, then side shuffle down ramp, a few burpees, then back peddle up ramp, repeat with side shuffle facing opposite.

    Second round: lunge-walk forward two parking spaces, lunge walk backward one parking space, traversing the whole upper deck

    Third round: one squat with a 3 count up-down pulse at each parking space stripe, traversing the whole upper deck

    for the pit-stop at the four corners we did:
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 swimmers (on your stomach with breast stroke type motion)
    20 left elbow to right knee sit-ups
    20 right elbow to left knee sit-ups

    last minute, Jose leads with leg lifts, then The Hammer with gas-pumps

    Count-o-rama

    The Hammer led us out with a prayer.

    Thanks guys. Always good to start the day with my fellow galoots.

  • Tabata Tabata Tabata – from Mobydick

    A Pax if 10 showed up for a seriously non cardio workout. Pretty simple really. Make it as tough as you like. An 8 exercise set of 60 sec work 30 sec Rest Repeated 4 x. Commence with brief 20x IC TT/TTwists/Cherry pickers. Then first round MC by Tabata app broadcast to Bluetooth speakers. CCB Coupons for Curls Squats Presses Rows. You (1/2 the PAC )pick the intensity for 60 sec each. The other half did core tension Table tops. Bridges. Pilates crunches and 100.
    The App maximizes the flow. Doesn’t sound too rigorous but the lack of mumble chatter says otherwise. The last 2 minutes filled with SSH in cadence. 40 reps worth. Namearamma and much appreciated 72nd B Day/5 yr F3 Anniversary wishes and Brownie with candle. COT. Thanks guys for my Life Health and Strength

  • Fashion Show at The Gipper – from Einstein

    …with Moby showing up wearing Berkenstock Clogs instead of his trainers

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Smurf Jacks, Hillbillys, maybe some more…

    Thang:
    To the Justice Center parking ramp for backward lunges half way up then sprint the second half(x2), to the upper deck

    Then using the parking lot stripes; and the four corners for pit-stop exercises

    First round: one push-up, then get up, at each of the 25 stripes
    Second round: one squat then side-shuffle right for each parking space
    Third round: one squat then side-shuffle left for each parking space

    for the pit-stop at the four corners we did:
    20 diamond push-ups
    20 dirty dogs
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 v-ups
    20 box cutters
    20 donkey kicks

    Mosey back to the flag, finishing up with a two minute elbow plank

    Moby…mumbling something about cognitive testing, promising to wear his ballet slippers next time?

    Count-o-rama

    Cowbell led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • BLIMPS – from Jose10k

    I tried to reach out and get some help late Thursday evening on a beatdown. I called the great Cowbell for some wisdom, however, straight to voicemail. Perhaps he knew that I would EH him once I asked him for help. Oh well, I decided to go with one of his favorites: BLIMPS.
    Warm-up: ssh, grass grabbers, windmills, torso twists.
    The Thang: mosey to the bottom of the garage. BLIMPS: Burpees, Lunges, imperial walkers, plankjacks, and squats 5, 10, 15, 20, 25, 30. In between each one, run up the stairs, sprint the length of the garage, back down the stairs, sprint back to the starting spot. Mosey to the courthouse and repeat BLIMPS. Mosey back up to the garage for some Mary. COT
    Hammer prayed us out
    Bean and barely legal were running up the stairs as we drove off, I guess they forgot the beatdown starts at 5:15

  • Brick Block Burner – from Akbar

    6 strong at the Gipper this windy gloom for a tabata burner. 30 seconds on, 15 seconds rest, 40 exercises working the full body. Single arm exercises were with bricks, the rest were with blocks.

    PAX: Akbar, Barely Legal, Einstein, Fletch, Maverick, Moby Dick

    Lower Body

    Goblet Squat, Side lunge switch, sumo deadlift, 1.1/2 Sumo Squat,Staggered squat right, Staggered squat left, Squat step right to squat, Squat step left to squat, Suitcase Squat, Half Squat pulse

    Back/Bi

    Alternating curls, block swing, alternating bent over rows, Hammer curls, Good Mornings, Supine row, Renegade Row Merkin, Rear delt flyes, RDL + Bent over Row, Circle curls

    Shoulders

    Single arm squat thruster R, Single arm squat thruster L, , Upright Row, Arnold press alternate press, lateral raises, hammer press, snatch to Merkin R, Snatch to Merkin L, 45 degree press, Alternating Iso press

    Chest/Triceps

    Tricep Press reverse grip, Skull crushers, Chest press twist, alternating hammer press, brick flyes, diamond press, brick Merkin, Alternating pec squeeze, diamond merkin
    overhead tri extensions

    Mosey to put the blocks/bricks back, head to the Wall for Australian Mountain Climbers AMRAP OYO. Mosey to the corner of E Gibson and N New Hampshire for LBC’s and Freddy Mercury’s x 10 IC. Mosey back to the flag for Hello Dolly, Leg lifts, Heels to Heaven, Leg Raises, and Rosalita’s x 10 IC.

    Announcements – Northshore Convergence April 9th at the Lakefront

    Maverick prayed us out with thoughts of taking our strength to others.

    Moleskin

    – YHC was worried about the time some exercises were combined, but we finished with 10 minutes left which worked out great.
    – Several compliments were given on the well thought out workout, but I had to tell the pax it was copied from a pre-made dumbbell workout and modified for coupons.
    – While doing the skullcrushers, comments were made about not letting the block slip or we’d all be giving Waterpik some business.
    – Moby was thankful YHC took the time to share the pain with others.
    – Einstein held strong with a sore shoulder and modified as necessary, but kept up the whole time.

    Thanks for putting up with my spreadsheet workout, always a pleasure to be with you guys.

    Akbar

  • Jump & Jive(talk) at the A1C – from Einstein

    Nice and cool at the A1C with temps in the 40s. Planet Venus blazing away in the southern sky.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, maybe some more…

    Thang:
    To the ramp for side shuffles down and lunge walk backwards halfway up – then sprint up the remainder, repeat facing opposite direction on the 2nd shuffle

    Then using the parking lot stripes for a squat at each stripe and 20 push-ups at each of the four corners of the parking lot,
    varying the push-up technique with pike push-ups, dive bomber push-ups, 3 point push-ups, and bird-wing antagonist-type push-up.

    Then for the second round – starjack jump at each stripe, and core exercises at each of the four corners of the parking lot,
    including 20 hip rolls, 20 double crunches, 20 v-ups, and 20 scuba steves for the antagonist.

    While “on the stripes,” we vintage pax had a significant/topical conversation about heros from our era; Rocky & Bullwinkle vs Boris Badenov & Natasha Fatale…
    Dudley Do-Right vs. Snidely Whiplash, Get Smart and Agent 99 vs. Chaos…and it so happens that Fletch can do a spot on imitation of Dudley Do-Right of the Canadian Mounties

    Count-o-rama

    Moby led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • Run, Tabata, Run – from Fletch

    Yhc arrived at the Gipper where there was already a group of PAX waiting. As we were ready to start, a couple more showed up just in time.
    Warmup: Arm circles, Self love, Good mornings, Windmills, Seal jacks, Imperial walkers, Cherry pickers followed by 20 Merkins, 20 Big boy sit-ups and 20 Squats.
    Thang: Started with a mosey around the train depot followed by Tabatas, 20 sec on 10 sec off 8 cycles.
    Tabata plank position holds.
    Run, mosey around train depot
    Tabata, Al Gores
    Run,train depot
    Tabata, crab cakes, crab humper, crab jacks, Peter Parker, Parker Peter, superman, scuba steve
    Run, burpee dans, 1 burpee, 4 lunge’s, to end of train depot, and mosey back.
    Finishing with 20 merkins, 20 big boy’s and 20 squats.
    Thanks for letting me lead. Much respect for these men.