F3 New Orleans

Tag: Fletch

  • Tabata Tabata Tabata – from Mobydick

    A Pax if 10 showed up for a seriously non cardio workout. Pretty simple really. Make it as tough as you like. An 8 exercise set of 60 sec work 30 sec Rest Repeated 4 x. Commence with brief 20x IC TT/TTwists/Cherry pickers. Then first round MC by Tabata app broadcast to Bluetooth speakers. CCB Coupons for Curls Squats Presses Rows. You (1/2 the PAC )pick the intensity for 60 sec each. The other half did core tension Table tops. Bridges. Pilates crunches and 100.
    The App maximizes the flow. Doesn’t sound too rigorous but the lack of mumble chatter says otherwise. The last 2 minutes filled with SSH in cadence. 40 reps worth. Namearamma and much appreciated 72nd B Day/5 yr F3 Anniversary wishes and Brownie with candle. COT. Thanks guys for my Life Health and Strength

  • Brick Block Burner – from Akbar

    6 strong at the Gipper this windy gloom for a tabata burner. 30 seconds on, 15 seconds rest, 40 exercises working the full body. Single arm exercises were with bricks, the rest were with blocks.

    PAX: Akbar, Barely Legal, Einstein, Fletch, Maverick, Moby Dick

    Lower Body

    Goblet Squat, Side lunge switch, sumo deadlift, 1.1/2 Sumo Squat,Staggered squat right, Staggered squat left, Squat step right to squat, Squat step left to squat, Suitcase Squat, Half Squat pulse

    Back/Bi

    Alternating curls, block swing, alternating bent over rows, Hammer curls, Good Mornings, Supine row, Renegade Row Merkin, Rear delt flyes, RDL + Bent over Row, Circle curls

    Shoulders

    Single arm squat thruster R, Single arm squat thruster L, , Upright Row, Arnold press alternate press, lateral raises, hammer press, snatch to Merkin R, Snatch to Merkin L, 45 degree press, Alternating Iso press

    Chest/Triceps

    Tricep Press reverse grip, Skull crushers, Chest press twist, alternating hammer press, brick flyes, diamond press, brick Merkin, Alternating pec squeeze, diamond merkin
    overhead tri extensions

    Mosey to put the blocks/bricks back, head to the Wall for Australian Mountain Climbers AMRAP OYO. Mosey to the corner of E Gibson and N New Hampshire for LBC’s and Freddy Mercury’s x 10 IC. Mosey back to the flag for Hello Dolly, Leg lifts, Heels to Heaven, Leg Raises, and Rosalita’s x 10 IC.

    Announcements – Northshore Convergence April 9th at the Lakefront

    Maverick prayed us out with thoughts of taking our strength to others.

    Moleskin

    – YHC was worried about the time some exercises were combined, but we finished with 10 minutes left which worked out great.
    – Several compliments were given on the well thought out workout, but I had to tell the pax it was copied from a pre-made dumbbell workout and modified for coupons.
    – While doing the skullcrushers, comments were made about not letting the block slip or we’d all be giving Waterpik some business.
    – Moby was thankful YHC took the time to share the pain with others.
    – Einstein held strong with a sore shoulder and modified as necessary, but kept up the whole time.

    Thanks for putting up with my spreadsheet workout, always a pleasure to be with you guys.

    Akbar

  • Jump & Jive(talk) at the A1C – from Einstein

    Nice and cool at the A1C with temps in the 40s. Planet Venus blazing away in the southern sky.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, maybe some more…

    Thang:
    To the ramp for side shuffles down and lunge walk backwards halfway up – then sprint up the remainder, repeat facing opposite direction on the 2nd shuffle

    Then using the parking lot stripes for a squat at each stripe and 20 push-ups at each of the four corners of the parking lot,
    varying the push-up technique with pike push-ups, dive bomber push-ups, 3 point push-ups, and bird-wing antagonist-type push-up.

    Then for the second round – starjack jump at each stripe, and core exercises at each of the four corners of the parking lot,
    including 20 hip rolls, 20 double crunches, 20 v-ups, and 20 scuba steves for the antagonist.

    While “on the stripes,” we vintage pax had a significant/topical conversation about heros from our era; Rocky & Bullwinkle vs Boris Badenov & Natasha Fatale…
    Dudley Do-Right vs. Snidely Whiplash, Get Smart and Agent 99 vs. Chaos…and it so happens that Fletch can do a spot on imitation of Dudley Do-Right of the Canadian Mounties

    Count-o-rama

    Moby led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • Run, Tabata, Run – from Fletch

    Yhc arrived at the Gipper where there was already a group of PAX waiting. As we were ready to start, a couple more showed up just in time.
    Warmup: Arm circles, Self love, Good mornings, Windmills, Seal jacks, Imperial walkers, Cherry pickers followed by 20 Merkins, 20 Big boy sit-ups and 20 Squats.
    Thang: Started with a mosey around the train depot followed by Tabatas, 20 sec on 10 sec off 8 cycles.
    Tabata plank position holds.
    Run, mosey around train depot
    Tabata, Al Gores
    Run,train depot
    Tabata, crab cakes, crab humper, crab jacks, Peter Parker, Parker Peter, superman, scuba steve
    Run, burpee dans, 1 burpee, 4 lunge’s, to end of train depot, and mosey back.
    Finishing with 20 merkins, 20 big boy’s and 20 squats.
    Thanks for letting me lead. Much respect for these men.

  • Hogs Breath Last Stand – from Hogs Breath

    This was YHC last Q before I left out for a six month deployment. YHC meant to give a much more advance notice, but alas I didn’t send out a slack notification till Sunday night at about 5:30pm. So I was not expecting a decent turnout as I pulled into Heritage park [The 007] at 5:20am Monday. However, I was pleasantly shocked as I saw a gaggle of Northshore and Southshore pax already waiting on me!
    As I planted the shovel-flag I welcomed everyone and explained the 007 got it’s name from “Live and Let Die” James Bond movie, which had a boat chase filmed on adjacent Bayou Bonfouca.

    Disclaimer: Given

    Warm Up
    We began right off the back with a “Waterfalls Tunderstruck” all the pax formed a circle of pain around the shovel-flag and began SSH of Imperial Walkers. YHC turned on AC/DC’s “Thunderstruck” and upon the first ‘thunder’ began to do burpee’s. Once the next ‘thunder’ was sung the pax to the right began burpee’s. This repeated in a waterfall fashion. Unfortunately Fletch, Einstein, and Pass Interference all got stuck doing burpee’s during the long instrumental breaks!
    To stretch our backs out we then did 8 IC Abe Vigoda

    The Thang
    Mosey to the coupons,
    We then did a coupon exercise completely made up on the spot! A row, a curl, an overhead press, then a squat for 1 rep. We then did 8, despite Hokie claiming that YHC had “pissed someone off….”
    Then mosey with our coupons to the playground, where we did 8 of the above ‘crazy eight’ then 8 pull-ups. YHC said to do 3 rounds of this, but got a little over-zealous and lost count, so YHC alone did an extra set of pull ups.

    Then we did a coupon walk to show off all the 007 has to offer. We walked along the water’s edge to the West towards Palmettos restaurant. YHC said upon every bench we would do 3 weighted step-ups. And at every “cleat” we would do 3 squats. But no-one spoke nautical so we didn’t understand what dock cleats were… and there are no actual dock cleats instead boats are expected to moor up directly to the pylons. So YHC would just randomly call out squats at various landmarks, whether it be a BBQ grill, a light post, a corner of the sidewalk. The walk provided for lots of mumblechatter and for Murdock to get to know many of the other paxs.
    Upon the round-trip coupon walk, we dropped the coupons back to their resting place.
    With only 5 mins left, we normally would preform some Mary. However, wanting to showcase the AO, YHC had everyone preform a series of bearcrawls / backward runs around the circular sidewalk in front of the amphitheater. The benches would be the marker for the bearcrawl or the backward run.
    Completed at the shovelflag

    Ended with COT and Coffeteria at Starbucks.

    Gentlemen, it has been a true honor to beat myself down with y’all. This is an amazing organization which I will truly miss for the next six months. Y’all have kept my sanity during these last few years. All the way to Coffeteria where I received numerous offers to help out my family while I’m away, I am humbled it be amongst the shadows of such great men!

  • Party Gras (Don’t mind the date) – from Russo

    The radar this morning did not look promising, so YHC was pleasantly surprised to see JV, Fletch, and Cowbell brave the showers and join me for Granny’s Party Gras ™, 2022 edition, even if it was postponed 2 weeks and scaled back.

    Never one to let a moderately adequate planned Q go to waste, the plan was to base the beatdown around everyone’s favorite floating holiday in this area (unless you’re a bigger President’s day, Labor Day, Flag day, or Thanksgiving fan).

    WARMUP (all IC, 10x – 20x)
    Sealjacks
    Good mornings
    Arm circles
    Windmills
    Self love
    Imperial walkers

    THANG
    Trivia, then corresponding exercise (with column slaloms intermittently disbursed between questions)

    How many official colors of Mardi Gras? 3
    – Suicide – 3 merkins at each column

    What year was the first known Mardi Gras parade? 1837
    – 18 burpees, 37 lunges

    What year were floats introduced? 1857
    – 18 merkins, 57 squats

    When does Mardi Gras season start? King’s day, January 6, or 1-6 (correct answer from Fletch!)
    – 16 SMCs

    How many floats were in this year’s Thoth parade? 41
    – 41 plankjacks

    What float number was I on? 31
    – 31 monkey humpers

    How many scheduled parades (riding, walking, dog) were in and around the New Orleans area this year? 71
    – 71 high knees (2 is 1)

    How many all-female Krewes are there? 8 (Nefertiti, Cleopatra, Eve, Femme Fatale, Nyx, Muses, Selene, Iris)
    – 8 8 count body builders

    Tabata (40 seconds AMRAP, 20 seconds rest)
    – Crab cakes
    – LBCs
    – Wife pleasers
    – Peter Parker’s
    – Apollo Ohnos
    – Crunchy Frogs
    – Butt kicks
    – American Hammers

    – 90 second plank

    COT, Name-o-Rama, announcements (Nehemiah project’s Endurathon this weekend, see/contact Hammer for more info) and prayer closed us out.

    Thanks for joining/reading. You guys make it easier to get up before 5 with the threat of showers looming and push myself to get better.

    SYITG

  • A1C is the Hexadecimal Equivalent of 2588 – from Einstein

    …and it just happens to be how old I felt after laying out for a few months.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Neck Rolls, Smurf Jacks, maybe some more…

    Thang:
    Standard playday with core exercises at the four corners
    and using the parking lot stripes as a template:

    loop 1:lunge walk forward two stripes, lunge walk backward 1 stripe, repeat, traversing the upper deck
    loop 2:deep squat at every parking space, with a four count bounce
    loop 3:merkin at every parking space

    Count-o-rama

    Russo led us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.
    And thanks for the ride home Fletch

  • Kill 2 Birds With 1 Backblast – from Steve

    That’s right, YHC is incredibly lazy and, were it not for this group of upstanding men, I can only imagine how much lazier I might be. Not only is this a few days late, but we’re also gonna just roll Tuesday and Wednesday’s beatdowns into one BB.

    First up, Granny’s, 3/1 – Mardi Gras Tuesday.

    Russo was gonna throw us a party, but ended up unable to Q so YHC stepped in with a not-nearly-as-clever (and certainly not nearly as fun) beatdown. It was almost a solo outing (Shooter unfortunately experienced this the day before at the Marsh), had our new ultra runner not shown up. I had been scratching off names of all the out-of-town pax (no Waterpik, no Zoolander, no JV…), letting myself dream about potentially getting back to bed, when Cowbell rolled in. We wearily (and warily) eyed each other (“Are we really gonna do this?”) and then got down to it before either of us could back out. Usual warmorama, then into a tough ladder:

    10 burpees, mosey up the stairs and back, then 10 burpees, 20 freak nasties, mosey up the stairs in back. You get the idea. The full ladder would look like:

    10 burpees
    20 freak nasties
    30 merkins
    40 mountain climbers
    50 big boys
    60 squats
    70 ssh’s
    80 IW’s
    90 Apollo Ohno’s
    100 LBCs

    We only made it through 7 rounds because anything that consistently begins with 10 burpees is gonna eventually slow down. COT, nameorama, YHC prayed us out and we went on our way.

    Gipper, 3/2

    Again, usual warmorama and then a quick set of 20 merkins, 20 squats, 20 LBCs. Lap around the train depot so everyone knew the route, then started a partner, cinderblock routine. P1 laps the depot while P2 starts on the following exercises:

    Squirrels (curls + squats)
    Chest presses
    Windshield Wipers
    Alpos
    Squat Thrusters
    Kettlebell swings

    And then I believe it was nearing time, so we did another 20 merkins, 20 squats, 20 lbcs before returning the blocks and circling up for COT. Jose prayed us out, with gratefulness for this group and for these men. YHC seconds that – thanks for the opportunity to lead and get better with you gents.

  • Challenge accepted and completed BBQ!! – from Shooter

    It was nice to get back out in the Gloom with my brethren a little further toward the North.. Plan initially was to Q the Gipper this week, but with a change to YHC plans Bubba graciously stepped up and covered, so seeing the Q sheet open for the A1c I simply shifted days.. Knowing the location in Covington always has coupons, I planned the beatdown with that in mind… From past backblasts post I knew to grab 4 coupons and that should be good as my interest were to partner up and share the coupons for today’s challenge.. PAX quickly swelled to 6 after my arrival at the 2nd level with Moby, Sonny and Jose 10k awaiting. I intended on heading to the top, but the softies of Covington like to meet under the covered portion when there is a little sprinkle 🌧 🥶! Just kidding of course because if it’s not necessary to get wet in low 50 degree weather than why should we… As for the other challenge of getting this BB completed, top this BBQ 2 hours following the beatdown.. “Anything you can do, I can do better!” 😬

    Warmup
    20IC SSH, Cherry Pickers
    10IC Windmills, Grass grabbers
    20IC Hillbillies, Imperial walkers, Butt kicks

    Thang
    Partnered up utilizing each of the 2 garage lanes. 3 stations

    First round
    25, 50 and 100

    25 Man Makers with the coupon each partner completed there own rep count.
    P1 did called exercise while P2 Sprinted out and then returned back pedaling.

    50 Squat Thrusters
    P1 did called exercise while P2 Carioca down and back.
    100 Curls for the girls
    P1 did called exercise while P2 Back pedaled up the incline ramp then sprinted down..

    Each group cycled through all.

    Second round (cut short on time only completed 2 stations) however BBQ did grab a rep after it was called on the alternating block Merkin..
    25, 50 and 75

    25 Alternating block Merkins.
    P1 called exercise while P2 Bear crawled 2 parking spaces, bunny hopped 2 parking spaces and crab walked 2 parking spaces. R/R
    Moseyed back.

    50 Kettle bell swings
    P1 called exercise while P2 lunge walked 2 parking spaces sprint 2. R/R down the parking garage and Mosey back.

    75 Tricep extensions
    P1 called exercise while P2 Bunny hopped 4 parking spaces and Bear Crawled 4 parking spaces returned with a Mosey…

    Ran short of time to cycle all groups through the 2nd round..

    Count, announce, COT with Moby taking us out!!!

    👏🏼👏🏼 To getting in the work gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Paul Bunyan ain’t my name but chopping wood is the game. – from Fletch

    Warmup: SSH’s, windmills, merkins, seal jacks, grass grabbers, shoulder taps and imperial walkers.
    Grabbing some coupons we moseyed to the parking lot on side the woodwrights shop. We continued with 10 IC curls for the girls and shoulder presses.
    Thang:15 Wood chops on a tractor tire with a sledgehammer. Upon completion that pax would shout out an exercise for the rest to perform while he moseyed around the block with his coupon. Following the first pax the next in line would start chopping wood while we performed the exercises etc., till we completed 4 rounds. Returning to the Gipper, with a good sweat worked up, Barely Legal prayed us out. Thanks for letting me lead. Much respect for these men.