F3 New Orleans

Tag: Einstein

  • 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.

     

  • Eight August fellows posted today

    short disclaimer …

    warm up: We did a lot.

    moseyed to the Taj-Mahal: We did some more.

    moseyed to the St.Tammany Parish Courthouse Parking Garage: We did some more stuff.

    We sweated a lot.

    Maverick never arrived.

    count-o-rama, Shooter did the prayer.

    Everyone who missed it, should have been there.

    We learned two new technical terms; fire hose and fire extinguisher.

    I’ll pay someone to write my black blasts, if anyone’s interested.

  • Caution!! Disclaimer needed!!

    Arrived at the Gipper with Moby wearing his 4 ounce gloves looking as though he were ready to step into the Octagon  for 5 rounds of a championship fight. The YHC would need to bring the heat to TKO this opponent.. Joining the PAX would include the Barely legal Brawler and the Relentless Einstein who would surly take any of us to a hard fought decision of sorts ultimately going the distance to claim the title… With borrowed Dice of Doom from the Wacker we begin round 1.

    warmup

    PAX take turns rolling out the die with just the number as the Q selects the exercise after the number is determined.

    Each PAX rolls twice as we put in some SSH, IW, Hill Billies, Good mornings, Toe touches and Windmills with variations of counts. Some done in cadence and others straight count..

    Thang

    Moseyed to the parking garage for the Triple Threat (modification), as you read in the Exercise list on F3 nation this requires groups of 3. Round 2 consists of partner 1 doing plank jacks as partner 2 runs up the first ramp dropping at the top to complete plank jacks as partner 2 runs up to relieve. Upon arrival partner 1 drops for some peter Parker’s and partner 2 releases and run across the next parking level repeating. Partner 1 arrives and drops for Parker Peters and then the PAX recovery walks down the stairs to the starting point for Round 3. This series included Mountain climbers, Flutter kicks and Hello Dollies. Round 4 Merkins, Squats and lunges.. Caution was needed mid way through as a group from the top of the garage began their descent exiting through the turns to the sights of the PAX on their sixes… This was a first at the Gipper as the only activity we usually encounter is the same 2 hour early over achieveing worker who can be seen in her illuminating car scrolling Facebook or making her daily Twitter post.. After we Mosey to the Northside of the justice center for round 5. The WASH is the exercise which consisted of partnering once again completing 50 arm release Merkins, 100 American Hammers, 150 Step ups on the benches and 200 Alternating hip thrust.. One partner would be doing exercise while the other went up the handicap ramp and backdown the stairs picking up the count from the other to continue with the exercises..

    Final bell

    Moseyed back to the flag right on time..

    Count, announcements, COT

    Barely legal closed in prayer with intentions of peace and reverence to others…

    Appreciate the lead Gipper Group!!

    ✌🏻👊🏻💪🏻

  • Pre-Game

    With the Gnarly Nutria on this evening’s agenda, YHC considered taking it easy on the PAX this morning at The Gipper.  That thought disappeared into the morning’s humidity as soon as Moby approached the AO wearing his new DeWalt contractor gloves, ready to get to work.  So we did:

    Warmup of Torso Twists, Toe Touches, Good Mornings, Squats, Cossack Squats, Front to Back Lunges, 3 Position Calf Raises, Seal Jacks, and SSHs, all IC 10x.

    Mosey to the Justice Center lawn for a 4 minute Tabata shuttle run…run 20 seconds, walk 10 seconds, repeat 8x for 4 minutes total effort.

    Mosey to the Justice Center Veterans Memorial and circle up on our sixes for 11 rounds IC 10x per round of:  Rower Situps, Straight Legged Jackknives (10x each side), and Hand Release Pushups.

    Mosey back to The Gipper for five solid minutes of Arm Circles (forward and back from golf ball to beach ball), OH Hand Claps, OH Air Presses, OH Scissors, Horizontal Scissors, and then we Hitchhiked our way to the

    Countorama, nameorama, and prayer.

    Thanks for letting me lead guys.  Looking forward to World Domination at the Gnarly Nutria tonight.

  • Duty Calls

    Making ourselves better is in many ways a critical first step towards making a positive impact on our friends, families and communities.  This simple statement is a core tenant and one of the things YHC loves most about F3.  Making ourselves better requires discipline and hard work.  No one can make you better except for yourself.  You must answer the call of duty if you want to project positive force in the world.  Teddy Roosevelt had this figured out.  He observed “the things that will destroy America are prosperity at any price, peace at any price, safety first instead of duty first, the love of soft living, and the get rich quick theory of life.”  Amen.

    In this spirit, five patriots gathered under The Gipper’s gaze to celebrate their 4th of July with some hard work.  Mosey to the St. Tammany Parish Justice Center for a warmup of SSHs, Windmills, Seal Jacks, and Overhead Hand Claps, all IC 10 to 15 reps with trips up and down the Justice Center stairs between exercises.  Then it was off to the animal races with:

    30 yard Ostrich walk, 70 yard strides, and repeat in the opposite direction.  Rinse and repeat with Crabwalks, Bear Crawls, Lizard Walks, and Duck Walks.

    Mosey to the Veterans Memorial at the front of the Justice Center for 30 seconds each of front to back jumps and lateral jumps with a short pause to reflect that we as Americans may be blessed with freedom, liberty and the pursuit of happiness, but the duty is ours to manifest and maximize those gifts through our actions and words.

    Mosey to the top of the Parking Garage where we performed a 7 minute AMRAP of sprints down the ramp, climbs up the stairs, and short run back to the starting point complete the loop.

    Mosey to the back of the Justice Center for 30 seconds each of lateral box jumps.

    Then back to The Gipper for our ISI challenge of the day (30 rower situps IC), countorama, nameorama, and prayer.

    Thanks for letting me lead guys.

    God Bless America!

     

  • WayBackBlast

    …like last Wednesday

    Four pax posted at the Gipper early this past Wednesday. And a fifth pax posted, shortly thereafter, for his 35 minute workout.

    While waiting for the six a.m.start bell, we wondered about California Steve. “It’s 4 a.m. out there”, Shooter remarked, “Steve is probably doing some pushups.”
    Or maybe fartsacking and dreaming about riding his bike past the moon, or dreaming of running for Govenor of California…then on to the Presidency.
    We’ll all vote for you Steve!

    Anyways…here is how it went

    Short disclaimer …

    warmup
    all 20xIC; side straddle hops, windmills, imperial walkers, hillbillys, arm circles, lunges, squats, mummy kicks

    mosey to Bedrock Quarry; pick up a 10 pounder or so

    about this time Maverick sidles-up, saying something about “my bus transfer expired and I had to jog the last five blocks.”
    after admonishing, we continue…
    all 15xIC; curls, overhead presses, rows, outward presses, elf on the shelf

    mosey to the back of the Taj-Mahal for a stop-start ladder; run up, backpedal back, repeat

    mosey to the front of the Taj-Mahal for the MERKIN MEMORIAL
    here we have lots of brick pavers, each with a name and date,
    one pax, at a time, bearcrawls in toward the flagpole to a brick, reads the name and the date, choose a number and that’s how many merkins we did.

    mosey to the St.Tammany Parish Courthouse parking garage for sprints up the ramps with a merkin stop at each level
    once at the top level, break up into two groups. One group holds Al-Gore postion, while the other group sprints down the ramp and backpedals back. Repeat

    back to the Gipper statue as time expires.
    count-o-rama, Shooter lead us out with a prayer.

    It’s always fun running around dowtown Covington, and thanks guys for letting me lead today.

    And I apolgize for the late posting of the BackBlast. I’ve been busy sitting on the couch in my boxers eating a block of cheese and watching Netflix.

  • Just Another Lazy Morning

    It was just another lazy morning for the six PAX that showed up to the Gipper this morning (7 if you count our Honorary Member for the day Moby). Because it was a nice and cool morning I thought it fitting to add an exercise that has “lazy” in the title. How hard can something with “lazy” in the title really be? Well, as the PAX soon discovered, there was nothing lazy about it.

    Warmup

    SSH 25 IC (In Cadence)

    Windmills 15 IC

    High Knees 20 IC

    Butt Kicks 20 IC

    Arm Circles (forward, backwards, and backwards larger circles) 15 IC

    Let’s get this party started!

    The Thang’

    Mosey to the Taj Mahal.

    Today I focused on one of the elements of F3 that sets it apart in my mind, and that is the area of togetherness. No man left behind and we are all in this together! So all of the exercises today were done with a partner or as a team.

    First we partnered up and had one partner get in a wall sqauat. The other partner would do 2 burpees and run a lap around the building (stopping to do 2 more burpees on the opposite side). When partner 2 returns they replace partner 1 on the wall and reverse roles. 3 total laps were done for today.

    After a brief 10-count we split up into groups of three and got about 75 feet apart or so facing each other. Group 1 held an Al Gore while group 2 lung walked to group 1’s location. Once there they switched and group 1 lunge walked back to group 2’s original location while group 2 held an Al Gore. Rinse and repeat!

    After that everyone was acting really lazy so I decided to bring in the aforementioned “lazy” exercise. The exercise is called Lazy Doras.

    The objective is similar to Dora 1-2-3 in that as a group you are to accomplish 100-200-and 300 reps of an exercise. The difference is that  rather than having one partner run off and return to replace the partner at where they left off, both partners never separate. Instead, while one partner does the reps of the merkin portion , for example, the other partner is in a plank. Along those lines, when one partner does squats the other holds an Al Gore, and while one does lbc’s the other does a six inch dead man’s hold.

    The format of accomplishing the objective was split up into 10-20-and 30 reps for each corresponding exercise session. When one partner does 10 merkins, the other partner continues immediately with the next 10 and so it ping pongs until completion. We did 100 merkins, 200 squats, and 300 lbc’s with that pattern.

    It was so hard, that even Einstein’s legs were sweating (his words on the measure of the intensity of a workout…).

    After everyone was done being lazy, we moved into our final event called Blue Falcon. Splitting into teams of three the objective was to create a workout that your group tries to finish in three minutes (with some adjustments to the plan during the 3 minutes granted). Simultaneously both groups attempt their workout and do as much as they can. Once done, the workouts are attempted by the other team. Whoever finishes the other team’s workout first is declared the winner. The loser has some penalty exercise to do.

    The winning team (Maverick, In-Time, and Einstein) were gracious enough to join the losers club (Turbo, Barely Legal, and YHC) in the penalty of 20 Russian Twists IC.

    Slow mosey back to the Flag and lo and behold, there she blows! Moby Dick in the flesh doing some core work! Way to be committed even when most would have just called it a lost day. Nicely done man.

     

    Circled up and counted off.

     

    C.O.T. to close with Maverick praying us out.

     

    Great job everyone!!! It really is such an honor to be a part of this group let alone being allowed to lead some. It’s awesome!

     

    Have a great day men!!!

     

     

  • Testing Masculinity at the Gipper

    Arrived to the Gipper with mild 70s and a hint of fog. This Gloom certainly lacked previous post of suffocating humidity, which helps with perspiration even when the beatdown may not start as intense and require a sweat towel of sorts. To keep the beatdown as masculine as one may, minus the chatter of “Zoolander” and ballerina spins performed by Maverick during the Qs exercises. The beatdown would soon dampen the chatter and there would be no more ballerina turning when all was said and done.

    warmup

    20 IC Imperial walkers

    10 IC Good mornings

    20 IC Mountain climbers

    10 IC Wind mills

    20 IC Butt kicks

    thang

    Moseyed to the Taj around the flag pole for the “San Antonio Shuffle” which consists of left/right leg lunge, into a Burpee and wrapped up with a Plank jack. We separated into 2 teams and one team held Al Gores while team two completed the shuffle. This is where we were gifted with the talents of Maverick and the Ballerina swirl. R/R till each PAX reached 10 total. Short Moseyed to the top of the parking garage for the completion of the Qs previous deck of death at another post. With half the deck remaining the suits went this way. ♥  SSH, ♠ Merkins, ♣ Flutter kicks and ♦ Jump squats. With cards representing face value and the lone Joker left equaling 25 with the exercise chosen by the man who flipped it at which Einstein calls Burpees. Huh? Exercises are 🙄 sir and that was not an option, so with reluctance he calls the next best to count toward the ISI of this month the Merkin.. Once we completed the deck Moseyed to the back side of the courthouse for another workout grabbed from the Lexicon “Stairway to Seven” which is 1 Burpee 1 Incline Merkin up the stairs 1 squat and backdown R/R till everyone completes to 7. Moseyed to the front of the courthouse and split back into teams. Team 1 did sleeping Hillibilles while team 2 journeyed up the steps for 10 Merkins. Teams swapped positions till each PAX did left/right side then we changed to E2Ks and ended with Peter Parker’s. Total in all was 51 additional Merkins rounding out the ISI counters at 200 on the morning. Moseyed back to the flag for count off, announcements and COT.. Turbo mentioned the CSAUP of the Narley approaching July 19th and Bubba prayed us out.. Welcome to the Gipper Barely legal, glad to see you post..

    Thank you Brothers for the lead!!

    ✌🏻 Till the next Gloom!!