F3 New Orleans

Tag: Einstein

  • FNG: Out of Work Hair Dresser

    As YHC pulled up to the Wednesday rendevieu point for “we south of I-12” a familiar looking vehicle simultaneously pulled in a few spots away.Taking the gamble that I wasn’t about to make a fool of myself, I jumped out pointing and waiving my hands. Sure enough, Steve had returned on a more permenant basis to reclaim his moniker of Out of Work Hair Dresser! Shooter pulled up and we were on our way to meet up with the Wednesday warriors of The Gipper.

    The frosty gloom was ripe for a proper beat down, and QIC was ,indeed, hoping not to disappoint.

    WARM O RAMA

    Toes Touches x20

    Cherry Pickers x 15

    Imperial Walkers x10

    Fire Hydrants Rx10 Lx10

    Scorpion Kicks x10

    THANG

    Gathered at Clock Tower, PAX did_____ while each individual did _______…..

    R1 Hi Knees, 50%/100% sprints

    R2 Butt Kicks, Side Shuffle

    Mosied to court house for Irky Dirks: OYO Irkin up each step, Dirkin down each step

    Mosied to parking lot outside parking garage; suicides to each parking space line

    Mosied up the parking garage ramps and down the steps  and over the front of court house for some Freak Nasties, Box Jumps, Irkins, and Step Ups

    Indian Run back to clock tower to continue…

    R3 Squats, Backward/forward sprint

    R4 SSH, Bunny Hops

    COT – Out Of Work Hair Dresser prayed us out

    Many thanks to the brave souls showed up and stuck it out even when they discovered it was Bushwacker they would be following. APPRECIATION

  • What’s My Name?!?!

    This back blast is going to be short and sweet since I am off to train for the Nightmare Before Christmas beatdown 12/16 at the lakefront! 

    It was a little cold so we just started with 50 SSH in cadence to warm everyone up. We followed that with some windmills and merkins.

    Today’s beatdown was a little something I have been doing at the house where you have a list of exercises correlating with the ABC’s. Every letter has an exercise (like 10 burpees, 16 jump squats, or hello dolly’s for example.) During the course of the workout the PAX would shout “What’s my name”? We would spell out their name and do the exercises for each letter. 

    With all of the people at the beatdown, we had to shorten some people’s names in order to get through it. We had the most fun I think spelling out “Ben”.

    One other addition was when all the PAX did a wall squat and we passed a 30-lb plate down the line. Once it was at the end the person at the end took the weight up and down the Taj Mahal staircase and back to the front of the line to start the process again.

    We rallied back at the flag for the last name (Ringo) and Bushwacker closed us out.

    Thanks for letting me lead. Every day we get a little stronger, and that’s because we push each other so well.

    Have a great weekend!

  • What does everyone want after Thanksgiving?

    …Why a little more Pi of course

    conditions: upper 30s, mostly clear sky, wind calm, magnetic declination; -1.05 degrees

    disclaimer: I’m not a…..

    warm-up: side straddle hops 20xIC, good-mornings 20xIC, arm circles

    mosey to the top deck of the Justice Center annex parking garage

    using Pi out to one hundred decimal places as a template for our event:

    3.1415926535 8979323846 2643383279 5028841971 6939937510 5820974944 5923078164 0628620899 8628034825 3421170679

    for each set of 10 digits we did an exercises for each number in the set, then ran a lap around the deck for example:

    1st set:1 burpee,4 lunges,1 imperial walker,5 merkins,9 plankjacks,2 squats,6 rows,5 iron crosses,3 situps, 5 crunches

    run a lap

    2nd set:8 burpees,9 lunges,7 imperial walker,9 merkins,3 plankjacks,2 squats,3 rows,8 iron crosses,4 situps, 6 crunches

    run a lap

    …etc

    EXERCISES DONE: 43 burpees, 61 lunges, 27 imperial walkers, 54 merkins, 48 plank jacks, 45 squats, 36 rows, 61 iron crosses, 50 sit-ups, 52 crunches, 10 laps of running

    TOTALS: 477 exercise movements, and a mile or so of running

    Coconuts does the 10 count, and graciously pauses to add a few decimal places to the number “3”, (nice touch I must say)

     

    Indian run back to the flag

    Bushwacker (just-be-cuz) prays us out.

    Thanks guys. Fun as always.

     

     

  • Doracidal Tendencies

    The day to tackle the one remaining AO I had never Q’d was upon me. QIC felt the strong  need to conquer The Gipper in a most unforgettable manner, though only the astoundingly hardcore Wednesday PAX could tell you whether or not my mission was indeed accomplished. I consider it a show of respect to my fellow F3 warriors to come with an overstuffed beatdown itinerary. Such was the case on this gloom, and I was so excited about my bag O tricks that, upon Grundy’s traditional 11th hour arrival, we began in earnest.

    WARM UP (Not Warm at All)

    Toes Touches 10x IC

    Arm Circles -> x10

    <- x10

    Cherry Pickers x10

    Hi Knees x10

    Scorpion Kicks x10

    THIS HERE THANG

    Towels were kindly distributed to the PAX in consideration of posterior comfort, as we mosied to the parking garage. Up the 1st ramp we ran backwards for the 1st half and forwards for the 2nd half. On the 2nd level we partnered up for Doracides! (the next level of Dora 1,2,3) P1 runs a 3 point suicide, doing 1, 2, and 3 burpees at each respective point. Meanwhile, P2 is working on a cumulative 100 LBCs, 200 Putins, 300 Freddy Flutters, and 400 Crunchy Frogs. Ok, QIC will be the first to admit that there was a risk of catching several murder charges, assuming I myself survived such shenanigans. In truth, though, the selection of core exercises was a great mix, but would be most appropriately be performed in the opposite order than was precribed on this day.

    After a double (or was it triple) 10 count, the PAX overtook the next ramp by skipping up the 1st half, running up the 2nd half, and, without stopping, mosying down the stairs and to the steps in BACK of the court house. Running woefully short on time, we did some mercifully abbreviated Irky Drks (a Bushwacker exercise still in the test phase), which consisted of a incline merkin on the bottom step, then next step, then next, before heading back down with decline merkins on each step.

    The mosey continues back to the trailhead for a quick round of 1 minute yoga, which consisted of table top, right balanced table top, left balanced table top, cat/cow, and child’s pose.

    COT

    Einstein (aka Cuz) prayed us out as we each embarked upon a new day and a new adventure!

    Thanks, brothers, for following my lead without giving in to the overwhelming urge to mutiny, and for being a source of inspiration in my universe.

  • To be a Millennial in the F3 nation!!!

    Q searched the list of exercises and found what would prove to be a test of many measurables on this mid 60 Gloom. Arrived to the Gipper on time after catching all but 1 Red light along the way from Mandeville. Man that’s enough to get this guys heart rate up without any physical activity.. Luckily still arrived on time at my favorite AO here on the Northshore..

    Warmarama
    10IC Good mornings
    15IC Toe Touches
    20IC SSH
    25IC Mummy kicks
    10IC Windmills

    Beatdown simple explanation!

    The Millennial (rep count totaling 2000 including the 10 yard runs between)

    Moseyed to the Justice center parking garage for an explanation to the PAX. Exercises chosen for the 100 counts were Merkins, Squats, Mountain climbers, Shoulder taps, Alternating leg lunges, Imperial walkers, Hand release Merkins (modified), LBCs, Flutter kicks and last but not least Burpees..
    All series except the Burpees was the first man to reach a 100.. Einstein proved to be the beast of the Merkins. With Turbo and Coconuts taking turns on the MC and shoulder taps.. Moby proved his grit on the Hand release Merkins and Maverick proved best on the Squats. Barely Legal and the Q were just happy to hear the sound of another yell out 100. For the last series of Burpees the Q allowed each PAX to count a set of 15 with Einstein finishing with the last 10.. Once done we took our last sprint of 100 yards with Moby bolting out across the third floor like a Zebra in the safari running from a starving lion.. Great job Moby!! 3 mins to spare we journeyed back to the flag for count off, announcements and COT..

    Thanks to Barely Legal for praying us out!!

    Appreciate the lead gentleman and welcome to The Millennial!!

    Although my doubts still linger as to if my children being Millennials would have worked that hard this Gloom!!

    Great work men!!

    👍🏻💪🏻👊🏻✌🏻

  • The Usual Suspects

    The usual suspects rolled in from the Gloom at their usual times this morning, Maverick hitting the tarmac just in time to join the warmup of dynamic stretching exercises up and down the fake train platform at the Covington trailhead:  lateral SSHs, lunges with a twist, lateral lunges, a variety of skips, and some additional soccer style exercises to get the blood flowing.

    Mosey to the front of the Justice Center for a set of 7s:  pistol squats to Marios using the benches at the bottom of the stairs and ice skater hops (Bonnie Blairs or Apolo Ohnos) at the top.  We attacked the stairs laterally to keep with the theme of the day, moving sideways to move forward.

    Mosey to the side of the Justice Center for 3 sets of:  10 T Merkins and 10 jackknives each side with a lateral bear crawl around the circle and back thrown in for good measure.

    Mosey to the back of the Justice Center for an exercise YHC learned while posting with Charlotte Metro a few weeks ago:  the railwalk.  Pole dancer might be a more appropriate name but, at any rate, it involves finding some railings on a ramp and then walking up the railing laterally with your hands and feet, essentially a suspended lateral plank walk with extra motivation to avoid a face plant.  Gauged by the mumble chatter, the PAX found this exercise plenty challenging and of course it was consistent with the lateral movement theme of the day.

    Another quick mosey to the Justice Center benches for a sequence of Bulgarian Split Squats (we’ve been missing you Steve…come home soon), two foot lateral hops, lateral step ups, left leg lateral hops, lateral box jumps, and right leg lateral hops.  10 reps each and then moving directly to some agility work with lateral shuffles, crossover runs, and caricoa.

    Mosey back to the trailhead to finish off with some Mary:  Nolan Ryans, Scuba Steves, and a one leg/two leg lift combo to close out the day.

    Countorama, nameorama and then Einstein prayed us out.  Thanks for letting me lead guys.

    NMM

    We attempted to EH a guy on the fly this morning.  We hooked him for a little while but the railwalk may have been too much.  We’ll see.

    Monday Night Ruck and Football October 8th.  Meet on the Mandeville Lakefront for rollout at 1815 and then we’ll head over to the Barley Oak for some F2 and to watch the Saints (hopefully) smoke the Redskins.

    NOLA Convergence October 13th at City Park 0700 hours.  Clown car from the old Winn Dixie parking lot near the causeway.  Rollout at 0600.  Don’t miss it.

    EiEi reportedly is back from Siberia and training locally for the 2nd Annual Krazy Ivan which, save the date, is scheduled for January 19th at 1900 hours on the Mandeville Lakefront.  Don’t say anything to the Southshore guys at the Convergence.  We want to spring the whole thing on them at the last minute.

     

  • Evening Karaoke Q Workout and F2

    Nine pax posted last night for our evening workout and F2.

    We passed the Q from pax to pax throughout the workout in what turned out to be a memorable beat down as the sun set.

    Throughout four circles of pain the pax went through several warm up exercises, merkins, dips, burpees, unique games, and some Mary to wrap things up.

    Shout outs to three pax who took the Q  for some unique activities:

    • Bushwhacker a series of animals that he had been planning all day
    • Coconuts for introducing a new paper rock scissors burpee penalty game
    • Turbo Tax for a balance game that started out with skeptical pax holding hands, but turned into an intense challenge

     

    Three more pax joined us for F2 after the workout: EiEi, Ocho, and Captain Sparkles.  And special shout outs to Coconuts for buying the first round of beer and to Shooter for the second. We owe you one (or two).

    Wishing Ocho the best as the final decisions of the 610 Stompers are announced.

  • 3 down and 1 to go!!!

    With coupon assistance provided by the Northshore’s unquestionable leader Turbo, 7 men posted at the Gipper this Gloom to complete week 3 of F3 Greenwood’s ISI challenge… By far this weeks challenge in the mind and body of the YHC has proven to be the toughest.. But like any other beatdown, men of F3 always come willing and ready to tackle whatever challenges the Q may dish out.. With Coconuts and YHC having tasted a small nugget provided by Bushwacker at the Marsh on Monday, we briefly chattered about the misery we were about to subject ourselves to and the thought of what inspired us to do so… As one knows we don’t actually pay for this type of torture but simply make a DOWNpainment of sorts in mind and body and ultimately become better from it…

    Quick Warmup of 10 IC Windmills, 20 IC Toe touches and 10 IC Good mornings…

    Moseyed to the justice center to retrieve our coupons from Turbos vehicle which has become the home of multiple 26.6 Lbs blocks in recent weeks.. Assume our positions along the grass patch West of the Justice center with 4 men on one side and 3 on the other… Instructions given as to the exercises to complete which began with 15 Burpees, 50 Hand release Merkins, 10 yard broad jump out and back, 14  Burpees 50 goblet squats and 10 yard broad jump out and back, 13 Burpees 50 leg raises and 10 yard broad jump out and back… As many rounds as possible in 30 mins while descending the Burpee count.. YHC could see the relief on the faces as time had expired and even with a slight drop in humidity here on the Northshore, each man on this Gloom would leave the Gipper with a different color shirt filled of perspiration. Turbo actually broke a sweat on this Gloom as well, which for F3 Northshore men to see is somewhat of an exception as he consistently performs effortlessly at most post with an impression of what’s next…

    Returned the coupons and Moseyed back to the flag for count, announcements which included a reminder of Mavericks evening Q on Thursday 8/23 at the Mothership (Lakefront) for a round robin Q with F2 at the Barley Oak to follow, Big Thanks to Barely Legal for praying us out into the day!!!

    Always enjoy the fellowship and beatdowns with the opportunity to lead!!

    👊🏻💪🏻✌🏻

  • Smuckers

    There were no FNGs at The Gipper this morning.  If there had been, YHC would have named the first one Smuckers.  Because his arms and legs and the rest of his body for that matter would have felt like jelly.  F3 Greenwood must have it in for the rest of us.  Last week’s IronPAXChallenge workout was tough, but our South Carolina brothers turned the volume up to 11 this week.  What a workout.

    Knowing that we’d be pressed for time and anticipating the severity of the challenge before us, YHC kept the pre-game festivities to a minimum.  After a few SSHs, Seal Jacks, Copperhead Squats and Arm Circles, the PAX walked to their 26.6 lb cinder blocks like prisoners to the gallows.  Brief instructions and it was game time:  8 minutes of Thrusters, Swings, Manmakers, and Curls…50 yard run after every 25 reps…AMRAP for each exercise…2 minutes of rest between exercises.

    So simple yet so brutal.

    Countorama, nameorama and a prayer.  Then YHC gave the guys the rest of the day off from work.  Hey, they earned it.

    Thanks for letting me lead guys.  We need to come up with a challenge involving alligators and send it in the direction of the Carolinas.

     

  • A national challenge and Proper Sister Mary Catherines/ Bonnie Blairs

    5 Pax arose to the Iron Pax Challenge on Wednesday morning.

    We stuck to the form specified here:  https://f3greenwood.com/2018/08/05/ironpaxchallenge-week-1-workout/

    And I learned that I had been doing Sister Mary Catherine’s more like a dancing nun than a praying nun.  Apparently knees should touch the ground and you’ll be way more sore the next morning.

    Here’s what we did:

     

    4 Rounds for Time:

    50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend

    40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion

    30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground

    20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground

    10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep

    Run 400 meters

     

    Congrats to Turbo and Einstein who finished all four rounds before the the bell rang.  They’ll be reporting scores at F3Greenwood.com.  The rest of us are looking forward to the next weekly challenge.