F3 New Orleans

Tag: Einstein

  • Wash Wednesday! Too be continued….

    3 PAX converged at the car pool spot to travel slightly further North to the Gipper on this pleasant non humid Gloom.. Bushwacker and Steve already positioned and ready to roll as the YHC rolled up at 0535.. Arrived at the Trailhead with greetings from Turbo, fresh off a recent visit much further North where the mild 60s we were experiencing was an all day affair.. PAX swelled to 8 quickly as 10k Jose also stopped in to give a good morning after finishing up a 10k to start his Gloom. Had he not been assigned to summer school I am sure he would have stayed and enjoyed the lesson plan of the day… 0600 so it was time to get started.

    Warmup was short to spare time for the beatdown and consisted of 10IC Windmills, Seal Jacks, SSH and Butt Kicks..

    Moseyed to the rock pile to pickup moderate coupons to be used later in the workout. Dropped them off by the courthouse and then across to the parking garage to get things going. With an odd number of 7 we split into three groups.. Exercise was the William Wallace.. Each group placed at a corner P1 held plank while P2 ran to the center of the square to perform a series of exercises called by the Q. Flap jacked till everyone completed 10 Burpees, 10 (8) count body builders, 20 Merkins and 20 Squats… Once completed we returned to the courthouse for an extended W.A.S.H better known as the WASHATERIA!! Still in pairs with P1 doing the exercise while P2 moseyed up and back down the stairs picking up the count..

    Werkins (50)

    American Hammers (100)

    Step ups (150)

    Hip Thrusts (200)

    Alternating Shoulder taps (250)

    Toe Touches (300) with time running short and wanting to use the coupons we had delivered modified to (250)

    Elf on the shelf (350) intended but with time expiring (Most teams reached 50)

    Reverse Crunches (400) to be continued…

    Imperial Walkers (450) to be continued…

    Arm circles (500) to be continued…

    Moseyed back to the flag with one min over.

    Count off, announcements, COT

    Appreciate Barely Legal praying us out!!

    Thanks for following my lead and next time the Q will be better prepared with his timing and change so we can complete our day at the WASHATERIA!!!

    👊🏻💪🏻✌🏻 Till the next Gloom!

  • F2 Brown Chicken Brown

    YHC was eager to get his Northshore VQ under his belt and thought what better way than to get a little F2 in afterwards. The plan was to have a 30 minute beatdown and head over to The Beach House for drinks and food.

    A pax of 8 showed up ready to have a leisurely light work out on the Mandeville Lakefront at 0600. Boy were they mistaken. YHC spent countless hours trying to figure out how to cram 1 hour worth of workout into a short 30 min. This is what went down…

    The Thang:

    COP #1) Warm Up:

    SSH X 20, Hillbillies X 20, Mtn climbers X 20, Arm circles f/b X 10

    Spartan:

    75 yard sprint, complete 10 merkins OYO, walk back to the start. Rinse and repeat X 12. #crowdpleaser

    Lazy Dora’s: 100 merkins, 200 LBC’s, 300 squats

    P1 does 10 merks, P2 planks, repeat until 100

    P1 does 20 LBC’s, P2 does 6″ leg hold, repeat until 200

    P1 does 25 squats, P2 does squat hold, repeat until 300

    #crowdpleaser

    COP #2) 6MOM:

    Crunchy Frog X 31

    Flutter Kicks X 20

    Mosey back to the flag for count off, nameorama, announcements, and Steve prayed us out.

    Pax had a great time at the Beach House afterwards and was joined by Butt Splice & 2.0 and Capt Sparkles. Turbo plans to lead the next F2 event in Covington sometime in July.

    Thanks for letting me lead and taking me in on the more spacious side of the lake!!

    -Cowbell

  • It’s All Fun & Games

    Still sore from Memorial Day’s Murph and knowing that some Gipper regulars pleaded for but did not receive mercy from Chewy yesterday at Grandmother’s House, YHC planned a morning of fun and games. The aforementioned Gipper regulars must have really needed a break because the Mandeville clown car never materialized out of the Gloom. So the rest of us got on with it and after a brief disclaimer and a warmup of Seal Jacks, Windmills, Butt Kicks, Toe Touches, SSHs, and High Knees headed over to the Justice Center for the Thang.

    YHC coned off a good size square, produced a lacrosse ball, and we started a passing game with consequences. After counting off, the PAX starting moving within the square, bounce passing the lacrosse ball to one another in order. A dropped pass resulted in penalty exercises, among them Tuck Jumps, Sister Mary Katherines, Merkins, Mission Impossible, Box Cutters, Pickle Pounders, and J-Los.

    The PAX mastered the first level quickly, and it was time for YHC to add some complexity. We counted off again, changing the passing order to keep everyone mentally sharp, and added the requirement of leaving the square to round a cone after making a pass and before receiving the next pass with a prohibition against using the same cone twice. We continued in this vein for the rest of the beat down, adding levels of difficulty. Not only did we keep changing the passing order, but we required each passing PAX to leave the square and perform an exercise (2 burpees, a star jump, an 8 count body builder, 2 plank jacks, and ice skater hops) before reentering the square to receive the next pass. For one game, we even prohibited the use of your strong hand…so a right hander could only use his left hand. The ambidextrous Jose had a distinct advantage here but since we were all in it together that didn’t make much of a difference. There were lots of penalty exercises, especially as the speed of the game accelerated and fatigue set in. However, YHC is proud to report that the level of play increased significantly with each game.

    Countorama, nameorama and Cowbell prayed us out once we made it back to the Trailhead.

    Thanks for letting me lead guys. See you in the Gloom.

  • Back-to-Back Blasts

    Anyone who has posted with me knows that YHC is not much of a talker.  Hell, I can hardly find enough to say for one backblast each week.  And yet here we are.  YHC supposes it is a small price to pay for all the benefits of F3.  And hey, if a bear craps in the woods and no one is around to write a backblast about it, did it really happen?

    Pre-beatdown, with mumble chatter about our aches and pains from the last few days, Einstein noted that as the PAX gets stronger, the ceiling on beatdowns is pushed higher and higher.  It’s both great (hey, we get our money’s worth) and at the same time pretty awful (might not be able to walk like a normal human being the next day).  That got me thinking about Chewy’s request for a more restorative beatdown on the Northshore, which is a great idea.  Today’s beatdown, though, wasn’t going to be so restorative. And with that in mind, YHC gave a disclaimer for the first time in… well, too long.

    Warmorama: Air presses, overhead arm circles, arm circles forward and backward, SSHs, hillbillies, high knees.  All x 20 IC.

    The Thang: First stop, the quarry for some rock work.  Part of YHC’s mission this week was to introduce Cowbell to the various offerings at each AO, and this seemed to be one we hadn’t seen much of lately. 

    • Curls x12 IC
    • Squat-to-Overhead-Press x10 IC
    • Bent over Rows x 12 IC

    Rinse and repeat, swapping the counts. Then we gingerly placed the rocks back just as we had found them (so as not to offend the beautifying efforts of the Covington Garden Club), and we were off to the front of the Justice Center, where the bulk of today’s efforts would take place.

    First, a quick stop at the benches for lateral jump overs x20 OYO, and Bulgarians x10 IC each leg. Then partner up…

    P1 runs the length of the courtyard, up the stairs, does 15x jump squats, and returns to relieve P2, who is planking in front of a bench, walking his hands up onto the bench and then back down again, repeatedly. There’s probably a name for this or, at the very least better wording to explain it, but YHC can’t take the time to look it up in our exicon.

    After two rounds of that, we did a variation, P1 runs same route, does star jacks x10, while P2 is now walking his feet up to the bench and back down, adding a derkin in each time both feet are up on the bench. R&R.

    A quick 10 count then grab a bench for step ups x15 IC each leg, and freaks x15 IC.

    Next up, suicides across the courtyard for P1, Mahktar N’diayes for P2. Swaparoo. Again the beautifying efforts of Covington were appreciated, as some men opted to save the skin on their forearms and avoided the concrete, using instead the small gardens near each bench.

    And then the finale, P1 up at the top of the stairs holding a people’s chair and doing air presses, P2 bear crawling backwards up the stairs.  (We missed you Maverick.)

    Back to the flag for a quick Mary of 100’s, Crunchy Frogs, and LBC’s x20 IC.

    COT and Einstein Cowbell prayed us out.  Thank you for following my lead today guys, I sincerely appreciate it!

  • Sandy Returns

    A Grundy beatdown in 2019 wouldn’t be complete unless Sandy showed up. And showed up she did. But let’s warm up first.

    Warmup included, Seal Jacks, Butt Kicks, High Knees, and Nolan Ryans. All of them were in cadence.

    We then moseyed to the parking garage to meet up with the aforementioned Sandy who was conveniently waiting in the Grundymobile.

    We showed her the usual respect and did a planking tunnel of love and pulled her through with our right arms up the first ramp. We then pulled her through our legs down the straightaway to the other ramp. We rinsed and repeated up the second ramp pulling through with our left arms.

    On the top we partnered up and did catch me if you can with three laps for each team. Turbo decided to make YHC’s first backpedal extra long. Thanks man…

    We then got in some of my PT and did some core work while one PAX took a band and in a squat shuffled left and right up the straightaway. We did that for every PAX while switching the exercise in between.

    After a Indian run on the roof we left Sandy behind and went to the Justice center benches. We did a Steve classic with some step ups and freak nasties in cadence.

    We moseyed back to the flag and concluding with a count off and COT with prayer.

    Thanks for letting me lead!

  • Global warming impacts at the Gipper!

    Q began his journey to the Gipper after picking up Bushwacker at the old WD parking lot.. Upon arrival we noticed multiple cars and trucks converging on the gravel parking area for this mild Gloom.. As each PAX emerges and meets by the flag, the ole faithful pre thang runners club enters sight and soon joins the rest of us waiting to begin our beatdown.. No new comers on this day just the same old vets of past Post. Gave short disclaimer and encouragement of modification when needed as the beatdown would include plenty of reps..

    Warmarama

    10 IC Windmills

    15 IC Toe Touches

    25 IC SSH

    20 IC Butt kicks

    30 IC Seal Jacks

    YHC wants to be precise as the ever close eyes 👀 of Grundy will surly be auditing this beatdown!!

    Thang

    Moseyed to The Taj Mahal to the front circling around the flag pole.. Q will claim the name of “Circle of Choice” however I remember another PAX introducing a similar workout in past post.. The way it worked was each PAX had the opportunity to call an exercise as we went around the circle.. Must mention that the PAX was given instruction to keep the counts at no more then 10 IC count.. As would have it however, some elected to alter the speed of the count (Bushwacker) staying within the parameters set, while others would just proceed to modify to their own liking and double up the IC at the end (Cowbell)..

    Q 10 IC 8 count body builders

    Einstein 10 IC Merkins

    Turbo 10 IC Imperial Squat Walkers

    Barely Legal 10 IC Putin’s

    Bushwacker 10 I ……………………..C Freddie Mercuries

    Grundy 10 IC Carolina dry docks

    Maverick 10 IC Air Jacks/Star Jacks

    Cowbell 20 IC Crunchy 🐸

    Moseyed over to the parking garage. At this point Maverick made the PAX aware of a 10 degree change in temperature. We partnered up on the bottom floor. P1 did donkey kickoffs while P2 back pedaled the flat halfway turning into Carioca returning the same way.. FJ After a much needed slow 10 count by Wacker and YHC still gasping for O2, Q requested a 2nd by Legal… Round 2 placed P1 back at the wall for the donkey kickoffs while P2 back pedaled halfway and then turned sprinted returning again the same.. FJ

    Recovery walked to the stairs and assembled at the top of the garage for Four corners Escalators.. Count consisted of 10, 10-20, 10-20-30 closing with 10-20-30-40.. Burpees, Merkins, Plank Jacks and Sumo Squats… With 👁 closely watching as to make sure no PAX skipped a sequence, but even if so don’t think this crew will hesitate to make you aware that’s for sure Nothing wrong with a little competitive spirit in the end we all benefit from accountability 👊🏻.. Taxed and nearing the end we recovery walk to exit and Mosey over to the benches by the court house for 20 OyO box jumps. Mosey to the flag for completion. Took to our 6 for 20 IC Little Manny Crunches, 10 IC left arm Nolan Ryan’s, 10 right arm Nolan Ryan’s, 20 IC Flutter kicks and closed with 20 IC Hello Dollies..

    Count, announce, COT

    Einstein graciously 🙏🏻 🙏🏻 us out!!

    Thanks for following my lead 👊🏻💪🏻✌🏻 Till the next Gloom!!!

  • Au Lait de Mayo

    What a glorious gloom for a gathering of galloping gentlemen outside of Abita Roasting. Always a myriad of mesmerizing mumble chatter can be heard amongst the meandering marauders. And today was no exception, as the tribe of tread heads ran the traditional trial through the tranquil trails (streets) of old Covington.

    As if this wasn’t fantastic enough, the PAX followed it up with some fabulous, free-ranging F2 over fine fine beverages and freakishly funny looking cookies.

    YHC enjoyed running and chatting with cousin Steiny, and may have stretched a little for his alliteration, but stretched a lot to try and catch up to the Sunday speedsters Turbo, In Time and Garfield.

    We even got a sample of The Hammer’s campaigning skills!

    We look forward to seeing the rest of you guys out there next time!

  • May Day

    At the zenith of the Cold War, the Soviet Union and its satellite states held May Day parades every May 1st to demonstrate their military might for the Free World to contemplate. Fortunately for those of us old enough to remember school time nuclear war drills in which we learned laughably to take shelter under our desks, the threat never materialized. That didn’t stop the Northshore Cold Warriors from celebrating May Day this morning, however.

    After a warmup of Seal Jacks, Good Mornings, SSHs, Windmills and Imperial Walker Squats, the PAX mosied over to Bedrock for

    19 Romanian Deadlifts with a nice sized rock

    then to the Justice Center for

    19 Bulgarian Split Squats each leg and 89 Russian Twists IC

    all to celebrate 1989, the year the Berlin Wall crumbled.

    The PAX then mosied to the front of the Justice Center to partner up for some BOMBS; that is, 50 burpees, 100 OH hand claps, 150 merkins, 200 big boy sit ups, and 250 air squats…one partner performing exercises while the other ran up the ramp and down the stairs to relieve his partner.

    Appropriately, the PAX finishing first performed isometric Wall sits instead of planks.

    Next, we made our way to the Veterans Memorial for a plank parade, lateral plank walking the Memorial semi circle there and back.

    Back to The Gipper, who certainly played his part in the collapse of the Evil Empire, to close things out with a countorama, nameorama and prayer.

    Happy May Day men and God Bless America!

  • Gipper It

    It was said that Ronal Reagan loved jelly beans, and kept a jar of them on his desk in the oval office.

    Strolling up to the A.O., looking up at the statue of R.R., one has to wonder if all of the carnuaba wax in those jelly beans contibuted to….

    Anyways, it was a beautiful post-Easter day to work off the candy consumption. And here is how it went:

    Warm-up: all 20xIC; toe-touches, good mornings, imperial walkers, arm circles, ss hops, high knees, seal jacks, butt kicks, smurf jacks

    Mosey to justice center parking

    Lunge walk, backwards halfway, then sprint the other half…repeat to the upper deck.

    For the main event: we did 10 burpees, 10 merkins, 10 sit-ups, sprint 300 feet. Repeat in decending order 9,8,7,6,5,4,3,2,1. For a total of 55 burpees, 55 merkins, 55 sit-ups, and 9 sprints.

    Mosey to the N.E. corner of the upper deck, do an exercise-then run a loop across the deck-down the stairs-then up the ramp – repeat four times.

    Mosey back to the flag. Moby strolls up with his pet cat

    Bush Wacker prays us out.

    And, welcome Cowbell, hope you enjoy the Northshore PAX

    postscript; Jelly Belly makes an interesting assortment of flavored jelly beans – even a coconut one.

  • Easter is Coming

    Having conquered the trail on their trip to the Olympic Park in Conyers, Georgia, a trio of Ragnarians returned to The Gipper this morning for a beat down. Expecting a running adverse Q named Maverick, the PAX were crestfallen to learn that Maverick had taken ill and had roped YHC into “running” the show. Not sure what got into him, but YHC took mercy on the Ragnarians and uncharacteristically kept the running to a relative minimum while focusing on agility, strength and balance instead.

    After a warmup of Imperial Squat Walkers (10x IC), Seal Jacks (20x IC), Windmills (10x IC), Imperial Walkers (20x IC), Toe Touches (10x IC), and SSHs (20x IC), the PAX moseyed over to the Justice Center.

    With a starting line about 30 yards from the Justice Center stairs, the PAX executed the following agility sequences flawlessly: run there and back at 60%; run there at 70% and return walking down the stairs backwards with a back pedal back to the starting line; backpedal there and run 70% back to the start; crossover run there and back both directions; carioca there and bunny hop each stair to the top of the stairs then bunny hop down and carioca back; repeat facing the other direction; shuffle ten yards, reverse direction shuffle for five and then run at 95% to the top of the stairs; and finally repeat facing the opposite direction with a 100% run. (YHC didn’t say there would be NO running, just “not that much”).

    Recovery walk to the side of the Justice Center to partner up for wheelbarrows…out for 20 yards or so then switch up and return.

    Mosey to the front of the Justice Center and circle up for: T Merkins, Nolan Ryans each side, long slow flutter kicks, copperhead Merkins, dynamic side hip planks each side, Freddy Mercury’s, Merkins, jackknives each side and finally A-B-C-D abs, all 10x IC.

    Mosey to Bedrock on our way back to the Shovel Flag for some coupon work. Partner up for torso twists with the coupon one direction for 10x OYO, then opposite direction 10x OYO, then over unders 5x OYO each direction, then rinse and repeat the torso twists.

    Final mosey to The Gipper for the Causeway sobriety balance challenge. A good parlor trick as it is much harder than it appears.

    Countorama, nameorama, and Einstein prayed us out.

    Thanks for letting me lead this morning guys and here’s hoping Maverick, Coconuts, Tanked Up! and Moby Dick conquer their respective illnesses and injuries so they can return to The Gipper soon.