F3 New Orleans

Tag: Einstein

  • 10/3/20 – from Shooter

    Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.

    Warmup
    Reverse order of the date
    20IC SSH
    10IC Toe Touches
    3 Merkins
    20IC Mummy Kicks
    10IC Windmills
    3 Merkins
    20IC Butt kicks
    10IC Cherry Pickers
    3 Merkins

    Thang
    “Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
    I for one firmly believe the Majority of those who where the uniform are peacemakers!!

    Completed rounds in multiple locations
    R1 Trailhead 9 Burpees
    R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
    R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
    R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
    R5 Include all rounds for conclusion.

    Moseyed to the court house spilt into 2 groups.
    G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
    To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
    F/J

    Returned to the trailhead for Mary.
    20IC Scissor kicks
    10IC Flutter kicks
    3 BB sit-ups
    20IC Bicycles
    10IC Crunchy frogs
    3 BB sit-ups
    20IC 100s
    10IC Left elbow right knee F/J
    3 BB sit-ups

    Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..

    Appreciate leading you men this Gloom and your commitment and accountability to become better men!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen

  • You Get What You Pay For – from TurboTax

    You get what you pay for. That means one thing when buying a watch or refrigerator but quite another at an F3 Beatdown. The F3 downpayment on the day is measured in effort and sweat and, make no mistake about it, you do indeed get exactly what you pay for.

    So after a quick preliminary warmup of toe touches, shoulder taps, seal jacks, Peter Parkers, SSHs, and Parker Peters, the Gipper PAX made their way to the courthouse, completing the warmup upon arrival with an inchworm walk up the alley.

    Mosey to the top of the courthouse parking garage where we partnered up. Each team worked on completing 100 burpees, one partner knocking them out while the other backpedaled down the ramp and then ran back up to relieve his partner.

    Then to the Veterans Memorial where the partners attempted 100 hand release Merkins coupled with strict lunge walks.

    On to Oak Alley for 200 body weight squats, crab walks and bear crawls.

    And wrapping things up with a stop at the courthouse benches on our way back to the Shovel Flag. A couple of broad jumps combined with partner back to back Al Gores.

    Nameorama and then BBQ prayed us out. Great job this morning guys. Thanks for letting me lead.

  • Unofficial Start of Summer at The Gipper – from Einstein

    Warm and humid for the gathered PAX, this Wednesday morning at The Gipper

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, HBillys, GMornings, IWalkers, SShrugs, MKicks, Swimmers

    Event #1: Partner up for a running count of 50 box jumps, 100 lunges, 150 skater hops. While one partner exercises, the other runs the courthouse stairs up, and around the half block, then trade places.
    Event #2: Atop the parking garage, 1st and 10, with 10 burpees, sprint, 1 merkin, jog back, then 9 burpees, sprint, 2 merkins jog back,…etc; ad nauseam

    The PAX: Akbar, Barely Legal, Bean, Cowbell, Einstein, Moby Dick, Nacho Libre, Mr. Shooter, Turbo Tax

    Count-o-rama, AKbar leads us out with a prayer.
    Thanks guys. Always fun to lead

  • Tabata II: Electric Boogaloo – from Russo

    Pax of 7 were met with humidity and mugginess at the A1C today. Undeterred and unplanned, pax gave a hastily thrown together Tabata a go to celebrate the last day of school for the year!

    Warmup (all IC, between 10x and 20x)
    – Sealjacks
    – Cherry Pickers
    – Mummy Kicks
    – Windmills
    – Imperial Walkers

    Thang
    Tabata (multiple rounds, 45 seconds on, 15-ish seconds off, interspersed with laps around floor 4 of the garage)
    – Shoulder tap merkins
    – Crunchy frogs
    – Jump squats
    – Peter Parker’s
    – Derkins
    – American Hammers
    – Lunges
    – Air presses
    – Calf Raises
    – Bulgarian Split Squats
    – Urkins
    – LBCs

    With a few minutes left, pax wrapped up with Mary: Hello Dollys, Leg Raises, Gas Pumps, and Penguins.

    A great time was had by all!

    COT, Name o’rama, announcements, and prayer closed us out.

    Special mention of the Memorial Day Murph (5:15 AM Monday at the Marsh, corner of Livingston and Lamarque, coffee to follow?) and our thoughts and prayers to Jose for his knee MRI on Monday.

    Thanks to all for the fellowship and fun from the fellas on a Friday.

    SYITG

  • Patriotic Friday – from Jose10k

    While nursing a bum knee, YHC decided to focus on chest exercises. Getting there early, I completed 200 merkins before the PAX showed up. Moby, Cowbell, Einstein and myself made a great group to work out on a windy Friday morning. After a brief warm-up, we moseyed to do 4 corners. 7 wide merkins at each corner, 14 t merkins, 21 hand release merkins, followed by 28 merkins at each corner. Then a quick 20 to make it an even 300 merkins. After I ducked out to go to work, Cowbell lead the PAX rounds of exercises, adding to each. 5 burpees, 5 burpees, 10 squats: 5 b, 10 s, 15 lbc: 5, 10, 15, then 20 lunges: then 5, 10, 15, 20, adding 25 plank jacks, 5, 10, 15, 20, 25, then adding 30 sec plank, the decreasing and working the exercises backwards. Mary: 15 hammer, 15 penguins, 15 crunchy frogs. Einstein prayed them out. Thanks for joining me and allowing me to lead. Thanks for Cowbell taking over for me.

  • Time will tell – from Shooter

    In a selfish attempt to slow multiple PAX down for the upcoming H8, YHC will need to wait 24 hours to see if his evil plan plays to his favor.. Then again all the men that posted on this wonderfully cool gloom at the A1c have proven time and time again that they won’t be denied when it comes to a challenge.. Wether it be Einstein continuing an amazing streak of 38 years at the CCC T👏🏼, or Russo’s transformation of shredding lbs and becoming a runner through this last year of COVID, perhaps most importantly Cowbell breaking his record this week of being on time for the start of every beatdown 😬 (Alexis aka Brains for loaning the Audi)🤪 that must be the reason? Maybe it’s Jose10k and the past 60 plus streak of beatdowns I believe it was with inspiration of course from Zoolander with the sweat gallon challenge 🤢… My skin still itches for you Zoo!! However considering your one armed modified Merks or your Murphs in true form with a ruck sack I am sure your armor repelled the acid filled jug with ease… I look forward to seeing you guys crush the H8 in the Gloom, as I know my evil wish will NOT deter any of you from showing up or showing out or perhaps showing off as we meet at the Lakefront tomorrow for a Turbocharged Turbo tax Q!!

    Brief warmup
    All 10IC Grass grabbers, Torso twists, Cherry pickers, Toe touches, Imperial walkers and Seal Jacks.

    Moseyed over to the front or rear Tax payor funded fortress of a Justice center to Qs parked car. Retrieved our coupons with the perfect number of six.
    Instructions simple
    “Ring of Fire” check out the Exicon for details.

    Short order alternating Blocks/Cardio
    Squat thrusters, Bench box jumps, Shoulder press, Sister Mary’s, Curls, Apollo Onos, Chest press, Jumping Knee tucks, Block clean and jerks, Sprint up stairs and return to R/R 2 full rounds of all 10 and pressed for time we got back to the first 4 for the final round.. 24 sets of AMRAP with time blocks of 1 min…

    Returned to the top of the garage right on time to count-off, announce and YHC closed out the COT with intentions of awareness of Mental health Month for May..

    Always enjoy the Gloom with you men and appreciate the accountability!!

    PAX
    Cowbell, Einstein, Jose10k, Russo, Zoolander

  • Arms, Legs, Core and Funk – from BBQ

    Arms, Legs, Core and Funk. The weather cleared but the beat down stayed under the roof at The Gipper. Warm ups were side straddle hops, grass grabbers, wind mills, regular and inverted imperial walkers, regular and inverted Peter Parkers. Self love, arm circles and cherry pickers. Arm work outs with coupons were curls, military press and rows or kettle swings. Legs were Al Gore meets George Thoroughgood, Bonnie Blair’s and squats. The reps for each exercise was 10,15, 20, 15,10 and 5. Core work of of 20 reps each. Freddie Mercury, Flutter kick, American hammer, leg raises, scuba Steve, Einstein’s leg and arm stretches, LBC’s and crunchy frogs. Music was added for the crunchy frogs. Cow Bell led to “ Get the funk out of my face” by The Brothers Johnson. The 1977 disco tune turned the last exercise into the funky crunchy frog and for a moment it was F4! Fitness, Fellowship, Faith and Funk! Fletch prayed us out.

  • #41 – from Cowbell

    YHC was due to Q and after a couple days off from being out of town, wanted to bring some heat. YHC thought back to a workout that will forever be burned in his memory and that is Rudy’s “40” workout after his favorite band U2. It’s an awful terribly wonderful workout that I remember as a big #crowdpleaser. It involved the brutal Okwata levee and U2 music.

    Well, The Gipper has no levees and doesnt know much U2, so we’ll leave that to Rudy.

    So, modify we must, to a parking garage and The Dave Matthews Band. How convenient that YHC’s favorite band has a song named #41?!?

    It went like this:
    Mosey to the middle deck of the parking garage for-
    Warm up
    8 count body builder X 10
    Plank-O-Rama:
    Peter Parker X 10
    Parker Peter X 10
    Mtn Climbers X 10
    Plank Jacks X 10
    SSH X 30

    The Thang: #41
    (Some of YHC’s favorite DMB songs playing in the background)

    Complete 41 reps of each exercise but breaking up into 11 reps then run up the ramp, 10 reps, run down, 10 reps, run up, 10 reps, run down and plank for the 6 and next exercise call out.

    Set 1: tempo merkins
    Set 2: monkey humpers
    Set 3: plank jacks
    Set 4: diamond merkins
    Set 5: low slow squats
    Set 6: American hammers
    Set 7: wide merkins
    Set 8: crunchy frogs
    Set 9: sister Mary Katherine’s
    Set 10: Burpees

    Due to time we ran half the distance starting on set 8.

    Ran back to the flag where COT was held.
    Turbo prayed us out.

    NMM:
    – F3/FiA Mixer tomorrow night at 1830 at the Covington Trailhead with drinks to follow at the Tap Room
    – ZOORICH CLASSIC this Saturday

    PS- @Bushwacker I wrote a BB on the day I Q’ed 😉

    Thanks for letting me lead!

  • Back in Block – from TurboTax

    It’s a long way to the top if you want to rock n roll, but it’s not too far from The Gipper to the boatyard and so that’s where we headed this morning with our blocks after a quick warmup.

    YHC set up four cones 10 yards apart for a 30 yard “field” and the PAX got busy. We farmer carried our blocks from cone 1 to 2, backpedaled to 1, sprinted to 2, then farmer carried our blocks from 2 to 3, backpedaled to 2, sprinted to 3, then farmed carried our blocks from 3 to 4, backpedaled to 3, sprinted to 4, and then farmer carried our blocks back to the starting point at cone 1 completing Round 1.

    Multiple rounds followed after 10 counts with a mix of farmer carries, OH carries, lunge walks, out front carries, backpedals, shuffles, bear crawls, crab walks, sprints, shuffles, lateral hops with Bobby Hurleys, frog jumps, and carioca. We didn’t miss a muscle and then we limped back to The Gipper with our blocks.

    Countorama, nameorama and Bean prayed us out.

    Thanks for letting me lead guys.

    Zoorich Classic this Saturday, April 24th 0630 at the Lakefront.

    F3/FiA beat down followed by F2 on Thursday April 29 18:30 at The Gipper.

    H8! beat down on the Lakefront Saturday May 1st.