F3 New Orleans

Tag: Einstein

  • Hey! Who Stole Our Blocks? – from Einstein

    Cool morning at The Gipper this morning ~ 49 degrees –
    with Moby rolling up in his newly acquired golf cart, looking like Mr. Magoo, driving all
    over the AO. Barely Legal arrived soon after, sans golf cart, but with golf cart tales to share.

    WARMUP: toe touch, side straddle hops, shoulder rolls, hi-jack hi-jills, butt kicks, high knees,
    snap crackle pops, book covers, popeyes, side to side lunges, etc.

    THANG:
    Mosey to the back of the supply shed to grab the coupons.
    Holy Moly! They blocks are gone! YHC redirected the pax to the Berock Quarry Rock Garden –
    where we borrowed the Garden Club’s blocks.
    Three sets of coupon work seperated by a run around the Covington Triangle;
    Sets included: curls, rows, overhead press, side rows, grave diggers, blockies,
    windshield wipers, murder bunnies, sit-ups, etc

    Mary:
    Finished with Jane Fondas and a one minute planks

    T-Claps to Moby for running, not one – but two, laps around the Covington Triangle.

    Barely Legal prayed us out.

  • Core and more Core – from Mobydick

    A beautiful morning and the over 60/70 crew were the only ones out to enjoy it. An extended stretch regime and then the thang. Core and more core. More time in tension than rep count. 2 min crunches. 2 min planks leg lifts etc etc. Close with COT

  • Cold Deck at The A1C – from Einstein

    Cold this morning on the deck of the parking garage at the A1C ~ 28 degrees.

    WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops),
    shoulder rolls, butt kicks, high knees, book covers, single leg hip circles, etc.

    THANG: PAX of 4 – perfect for the deck-of-doom, each pax assigned a suit, performing reps as per the card value

    Jose10K – clubs; plenty of merkins
    Moby – hearts; mix of stretching
    Fletch – diamonds; plenty of freak nasties
    Einstein – spades; simple mix

    2 Jokers run a lap, and one minute of Rocky Balboas

    Plenty of mumble chatter, resulting in overtime to finish the deck.
    Froze fingers could not flip the cards easily, resulting in double overtime.

    Fletch prayed us out.

  • LUNGE-A-LOT at The Gipper – from Einstein

    Cold, rainy, and windy at The Gipper this morning.

    WARMUP: toe touch, windmills, side straddle hops, shoulder rolls, hi-jack hi-jills, butt kicks, high knees,
    snap crackle pops, etc.

    THANG:
    Set 1 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 merkins
    repeat above set 1 sequence 2 more times
    run a lap around the Covington water tower

    Set 2 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 pike merkins
    repeat above set 2 sequence 2 more times
    run a lap around the Covington water tower

    Set 3 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 calf raises
    repeat above set 3 sequence 2 more times
    run a lap around the Covington water tower

    Set 4 8 T supermans
    8 Y supermans
    8 W supermans
    repeat above set 4 sequence 2 more times

    Mary finished with stretching planks – 5 each side
    and a set of BBQ’s hip openers

    T-Claps to Moby for running the lap around Covington – and leading the pack!
    And T-Claps to all for posting in the lousy weather

    Barely Legal prayed us out.

  • Plenty of Love at the A1C! The 4 Core on the Northshore – from Jose10k

    Ah, Valentine’s Day at the A1C—love was in the air, and so was the smell of cold sweat and regret. The Original Four—Einstein, BBQ, Moby, and YHC—showed up ready to conquer the cold like it owed us money. Unfortunately, Darkwing Duck hit the snooze button on his hibernation alarm, leaving us to brave the elements without his quacking commentary.

    We kicked things off with some “Fly, Eagle, Fly” arm exercises, because nothing says “good morning” like reminding BBQ that his Chiefs got plucked by the Eagles in the Super Bowl. BBQ took it like a champ, focusing on Travis Kelce, Taylor Swift, and his bromance with Patrick “Mahomey” to power through.

    Once properly warmed up and full of Super Bowl smack talk, we moseyed down to the parking garage for a “simple” workout—because nothing involving merkins, squats, sit-ups, and running a quarter mile repeatedly ever stays simple. The goal? Clock some mileage while our lungs begged for mercy. Ten merkins, ten squats, ten big-boy sit-ups, and off we went—rinse, repeat, and pray. By the time we hit 2.25 miles, the parking garage was filled with enough grunting to make the uninitiated concerned.

    Then came circle time, where we caught our breath and dissected the Super Bowl halftime show. Consensus: the pregame music was better than Rihanna’s halftime performance, but at least no one tried to explain the Taylor-Travis relationship as some kind of cosmic marketing ploy.

    To wrap it up, YHC got sappy. It’s Valentine’s Day, after all, and six years ago to the day, I met my beautiful wife and started the greatest romance story since Harry met Sally, Johnny and June—or at least since Travis met Taylor LOL. I guess I need to show some love to our cross town rivalries at the Splash Pad. I think one or two of them post every now and again. Gentlemen, take care of your wives, your M’s, and remember that flowers and chocolate might keep you out of trouble, but burpees won’t save your marriage.

    See you in the gloom!

  • Tabata 45/30 – from Mobydick

    Overcast. And gloomy so under the canopy. Started with a stretchy torso twist toe touches side straddle hop and such the the thang. Very basic. Frogs. Squats Crunches Side straddle hop Merkins Toe touches and a lap which was lunges forward and back. Each for :45 with :30 rest. Not a killer routine but when done slowly and deep with form worked up a sweat. YHC is a bit sore as a result. That a good thing. COT and done

  • Time in Tension – from Mobydick

    I have been introduced to the concept of time in tension over reps. Lots of workout stress number of reps done real fast so we can brag about how many we do. When we do them real fast form goes out the window along with full extension, control and benefits of gravity resistance. After an extended stretching series the pax was challenge to a series of the usual merkins squats lunges sit-ups leg lifts plank etc only this time to a s l o w count if 6 down and a s l o w 6 count up. There were only 5 reps of each exercise but it took a minute or more to do each one. The 5th rep of a merkin or a plank done this way started to feel really long. End result more muscles got used. Control and form just happened and a pumped up feeling afterwards assured a real workout just happened in 30 minutes of tension time.

  • Time in Tension – from Mobydick

    I have been introduced to the concept of time in tension over reps. Lots of workout stress number of reps done real fast so we can brag about how many we do. When we do them real fast form goes out the window along with full extension, control and benefits of gravity resistance. After an extended stretching series the pax was challenge to a series of the usual merkins squats lunges sit-ups leg lifts plank etc only this time to a s l o w count if 6 down and a s l o w 6 count up. There were only 5 reps of each exercise but it took a minute or more to do each one. The 5th rep of a merkin or a plank done this way started to feel really long. End result more muscles got used. Control and form just happened and a pumped up feeling afterwards assured a real workout just happened in 30 minutes of tension time.

  • LEG WORK & LOWER BACK at THE A1c – from Einstein

    Cool this morning at the A1C ~ 38 degrees.

    WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, merkins, parker-peters, side to side lunges, etc.

    THANG: set of 11s on the upper ramp; narrow leg squats in speed skater position at the ramp bottom, wide leg squats in speed skater position at the ramp top
    UP THE RAMP – slow skater walk up the ramp in speed skater position.
    DOWN THE RAMP – pax choice of: run forwards, run backwards, side shuffle left, side shuffle right, karaoke.

    Mary: all on your six; big boy sit-ups, left elbow to right knee, right elbow to left knee, BBQ’s hip stretch

    Moby prayed us out

  • Shooter Shuffle! – from BBQ

    We did the usual old guys long and strong warm up. In Shooters honor we used coupons in the beat down. A deck of cards was used to pick the exercise and number of reps. Aces and face cards were all 10 reps. The 4 suits represented one exercise with the coupons. Chest press, overhead press, squats and windshield wipers over the coupon. We had a strong PAX and got thru the entire deck. Only one coupon broke by YHC. Name- arama and giving the FNG the F3 name “John Deere”. Prayers for those impacted by the CA fires, Bourbon St attack and BBQ’s brother Ned fighting pneumonia. Fletch prayed us out. It was an honor to lead these fine young men!