F3 New Orleans

Tag: Fletch

  • A1C Cornucopia – from Einstein

    A cool 39.5 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, even a gaseous pax would prove ineffective.

    Warmup:
    all 20xIC: numerous
    then, off to the ramp for a backward run down the ramp, out to the street and up the stairs returning to our starting point

    Thang:
    using parking lot stipes as our template, and the four corners for core exercise pit stops, we did even more numerous things – hard to believe.

    All had fun

    Count-o-rama

    Rock-A-Chaw Fletch led us out with prayer.

  • Leg Day at The Gipper – from TurboTax

    Five PAX walked away from this morning’s beatdown at The Gipper with a little less pep in their step. After a warmup of Imperial Walkers, Shoulder Taps, Toe Touches, Peter Parkers, Squats, Parker Peters, Seal Jacks and Mountain Climbers, all 10x IC, we headed over to the Justice Center for some partner work.

    Partner 1 kicked started our first set of exercises with box jumps on the Justice Center benches while Partner 2 bear crawled to the next set of benches and then crawl beared back to relieve Partner 1. The Partners combined for 50 box jumps.

    Following on this first effort, we rinse and repeated the concept combining 50 Hand Release Merkins/Run up the Justice Center Steps and down the Ramp; 100 Leg Raises/Run up and down two flights on Justice Center Parking Garage Stairs; 100 Curtsey Squats/Run down the ramp and backpedal up the ramp; 100 Mountain Climbers/Run up the stairs, 1 burpee, then run down the stairs.

    We then made our way back to the shovel flag with a stop for some Bobby Hurleys, 20x OYO.

    Oh yeah, we enhanced most of our traveling today with lunges, toe walks, skips, and carioca.

    Two minutes of balance challenges once we made it back to the shovel flag. Countorama, nameorama and then Fletch prayed us out with another solid beatdown in the books.

    Thanks for letting me lead guys and thanks for joining me to start another great day.

  • STARjacks and STRIPES at the A1C – from Einstein

    A cool 41 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, it would make a can of Febreze blush.

    Warmup:
    all 20xIC: ToeTouch, SideStraddleHops, ShoulderRolls, ButtKicks, Swimmers, HighKneees, NeckRolls, Scissors(BBQ excels at this), WindMills, One Minute of RockyBalboas

    Then off to the ramp for a serpentine run down the ramp, followed by a serpentine backpeddle up the ramp, more or less in an Indian Run fashion.
    And for the record, I’m lobbying to have the “Indian Run” renamed to “First Citizen Run.”

    Thang: using parking lot stipes as our template, and the four corners for core exercise pit stops:

    Round One: Lunge Walk forward two parking spaces and Lunge Walk backward one parking space – traversing the whole uppper deck
    at the corners; iron crosses, hello-dollies, rosalittas, front-to-back leg swings

    Round Two: StarJack Jump at ever-other parking stipe, increasing the jump count by one every-other stripe; (first stripe 1 jump, next stripe 2 jumps,
    next stripe 3 jumps…) – traversing the whole uppper deck
    at the corners; across-the-body leg swings, merkins, shoulder tap merkins, crawl bear

    Count-o-rama

    Always good to hear the banter and mumble chatter at F3 – just like a bunch of brothers, which we are.

    Rock-A-Chaw Fletch led us out with prayer.

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • Recovering mosey and FLORA!! – from Shooter

    With our first cold front upon us, YHC looked to the Exicon for a partner containing coupon routine and FLORA showed herself.. After some chatter under the breezeway with Moby, Fletch and Einstien about Hot Springs AR. and the Diamond 💎 explores toward our north…BBQ comes in hot crunching gravel and exiting his vehicle to confirm our last arrival of the gloom.. We started in with an extended warmup of 20IC Seal jacks, Toe Touches, Imperial walkers, Hillbillies, Butt kicks, Cherry Pickers and Grass Grabbers. We Moseyed around the trailhead toward the courthouse and back around Lola’s with fresh smell 👃🏻 of breakfast in the air.. Upon return we selected our coupons from behind the container and after splitting into 2 groups we commenced to starting in on FLORA.. Completed 100,200,300
    with recovery Mosey in between each… The Goblet squat and hold proved most difficult to the Q, as I know this will be felt in the next few days… According to Moby the men of this Gipper morning may be walking with a little swagger in the days to come.. Once complete we closed with Mary consisting of 10 OYO bridges each leg, then alternating toe to heel Jane Fonda’s, half hold Fonda’s and Pulsating Fonda’s all IC 10 count… Wrapped up with 20IC Hello Dollies, Rosalitas and Hands to heels…

    Appreciate all you single, double and triple respected brethren for the post and allowing me to lead!!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • B.O.M.B.S. with a Fuse – from Einstein

    Humid under a near full moon for the gathered PAX, this Wednesday morning, at The Gipper

    Short disclaimer …

    Warmup:
    all 20xIC: Toe Touch, SSHops, Shoulder Rolls, Imperial Walkers, Thumb Drives, Hillbillys, Neck Rolls
    mosey over to the top of the Justice Center Parking Garage

    Event: Set of B.O.M.B.S. with a fuse (run); partner up, one does the exercise, one does the run, flip flop keeping the total exercise count going
    50 Burpees, 20 yard run
    100 Os (on your six tracing the letter “O” with your extended legs), 40 yard run
    150 Merkins, 60 yard run
    200 Bridges – single leg, two is one, 80 yard run
    250 Squats, 100 yard run
    between each letter of the bomb, the whole pax does a 200 yard mosey around the parking lot
    mosey back to The Gipper Trail Head

    Count-o-rama, Shooter leads us out with a prayer.

    BBQ’s sweat-o-meter KCC hat registered near to the top squatchee button.

    Thanks guys. Always fun to lead

  • Upper Deck with a Deck – from Einstein

    Cool – mid 50s atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Arm Circles, Neck Rolls

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-hearts, Jose10K-spades, Hammer-diamonds, Fletch-clubs
    one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that amount of the card.
    The pax came up with a lot of good calls; diamond merkins, seal merkins, standard merkins, burpees, crackin-burpess, man-makers, shoulder-tap merkins, hand-release merkins, squats, lunges, freak nasties, leg lifts, crunches, peter-parkers, etc.
    Joker #1 – back-peddle down and up the inclined ramp
    Joker #2 – one minute of Rocky Balboa

    With continous motion and no laying around, everyone worked up a good sweat.

    BBQ missed it all, again – his sweat-o-meter KCC hat would have registered way south of the top squatchee button.

    Count-o-rama

    The Hammer led us out with a prayer

  • Getting a Tune-up!! – from Shooter

    With the final week of IPC approaching at the mothership on Saturday YHC decided to bring a tune-up of sorts out to the Gipper.. We started out with a warmup of 10IC Windmills, Grass grabbers, Good mornings, Cherry pickers, Arm circles, SSH and Imperial walkers..

    PAX moseyed around Covington to different locals for called exercises while partnering up at each stop..

    First stop St. Tammany school board office for P1 wall sits 3x while P2 moseyed around the building.

    Second stop front of the Justice center P1 step ups while P2 bunny hopped up each step R/R 2x.

    Third stop back of Justice center where P1 utilized benches for Irkins while P2 bear crawled up and crawl bear down 3x.

    Fourth stop first floor of parking garage for Donkey kickoffs P1 while P2 Carioca the flat and sprint back 2x..

    Returned to the flag for 2 mins of plank and alternating left/right arm high plank..

    All in all we kept the heart rate up with the moseying and enjoyed the tune up for Saturdays final IPC!!

    Count, announce, COT

    Thanks to Fletch for the close in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • IPC Week 3 – Mrs. Burns – from Akbar

    Saturday, what a great day. YHC hasn’t really thought about it lately, but it’s true. As Wicket told me after Coffeeteria – On Saturdays I get to go to F3, wear my gym shorts all day, play with friends, don’t have to do school, and eat donuts and pancakes. That’s good, and so was the beatdown.

    YHC and Wicket arrived early to set up, seeing Pik and Speedy for the pre-thang 2miler. Circle up for the flag just in time to hear loud crying – Hammer brought Machete out for a beatdown. Machete cried pretty much the whole time, until we started the warmup. The cadence call was like a lullaby for the young man.

    Everyone arrived and we started out with warm ups x 10 IC, except for 1 exercise that was x9IC. SSH, arm circles front/back, imperial walkers, hillbillies, high knees, butt Kicks, self-love, toe touches, and grass grabbers.

    Grab blocks, head to the tree/start line and instructions were given.

    Week 3 was called Mrs. Burns, doing 571 reps to honor Kathleen Walzer and her fight with pancreatic cancer for 571 days.

    5 Rounds + one extra 400m run at the end. 571 reps for time

    20 Overhead Presses

    20 Burpees

    20 Curls

    20 V Ups

    20 Goblet Squats

    13 Manmakers

    400m run

    Grundy, Tank, and Steve were out of the gate fast. Wicket did some stuff, then put on my shades and decided to DJ for a while – then got back to work. This was brutal. The workout pretty much took everything out of you making the run harder. So instead of making up time on the run, it was more recovery. Halfway through a guy joined us that was unrecognizable, and I thought we may have another Fly By EH. But it turned out to be Gronk who we haven’t seen in a couple of years. Great to have you back man.

    T Claps to the top unofficial finishers, meaning the guys sitting on the wall while everyone else was still working hard. Grundy, Tanked Up, Steve, and Hammer

    Time called, with a short rest in the grass. A brief glimpse of Jose 10k holding Hammers legs over the seawall. YHC figured Machete had dropped a baby toy in the water. Hammer waded in the murky water to retrieve only his hat. Which is much better than dropping a toy.

    Head back to the flag just in time for Count and Nameorama.

    YHC closed us out with this prayer – which was said each day the Kathleen Welzer had pancreatic cancer:

    “Lord, we thank you for this day. A day we get to choose. We get to choose between darkness or light. Today, we choose light. Amen”

    Coffeeteria at Book and the Bean:

    Great work today guys, way to push hard and get it done. 1 more week and IPC is in the books.

    SYITG – Akbar