F3 New Orleans

Tag: Maverick

  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!

  • DORA of Fire – from Jose10k

    Remember the great fire of 1979 that supposedly started in your garage when that chipmunk ingested some fertilizer and then fell into a can of kerosene instantly turning him into a flying-lil’, fluffy-lil’ molotov cocktail that set a blaze leveling the whole neighborhood West of Newton’s Hardware Store?

    You started that fire?

    No, but that was pretty cool, huh?

    Bonus points to whoever knows what movie masterpiece I took this quote from. I am counting on Hammer to be the first to respond.
    This was the topic of conversation at the Gipper this morning. The fire that knocked out power for so many of us. In addition to the power outage, the other topic of conversation was the increase of persons with no fixed address at the Gipper. Anywho, 6 showed up to a relatively cool morning to get some exercise in before starting their day.
    Warm-up: y’all know
    The thang: Dora with some coupons. Partner 1 ran down the path behind LOLA and back up the front. Partner 2 performed the exercise. 100 Merkins on your coupon, 200 squats with coupon, 300 big boy sit ups with your coupon. Once finished, shoulder presses while the partner ran the loop one extra time. Finished up with 1 minute of deep stretching. COT with Maverick praying us out. Intentions for Phoenix, 3 year anniversary at the A1C this Friday, Bushwacker FireFighter workout this Saturday. We’ll see if Russo copies my beatdown yet again next week.

  • Nine at The Gipper – from Einstein

    Heat & humidity for the gathered PAX, this Wednesday morning, at The Gipper. With guest pax Assange from the Birmingham mother ship location.
    Maverick and Gilligan rolled in way past hot.

    Long Warmup:
    Toe Touch, SSHops, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, Peter Parkers, etc.

    Mosey to the coupon cache location – WHOA – not enough blocks in our normal spot – Moby and company had to run to the rock pile and borrow a few from the Covington Garden Club display.

    Thang – all cinder block work except for the run, and rotating block locations – so we could all get a turn using the two-ton-tony waterlogged cinder blocks

    Round 1: blockees, curls, overhead press, goblet squats, then run around downtown Covington water tower/depot trapezoid loop

    Round 2: big boy situps with block on chest, leg lifts over the block, chest press with block, GRRs(grip,rip,and roll from the exicon) – YIKES
    then run around downtown Covington water tower/depot trapezoid loop

    Round 3: rows, kettle bell swings, murder bunnies up and down the grassy knoll, finished up with bear crawl/block drag up and down the grassy knoll

    Time is up – return coupons

    Circle-up, Count-o-rama, Gilligan leads us out with prayer.

  • Rinse, Lather, and Repeat – from Jose10k

    Back to Back Qs, no problem. Especially when no one from Tuesday would be posting on Wednesday. So, you simply rinse, lather, and repeat. Sidenote 1: We all do appreciate Russo taking the week off, so we can try to catch up with him on the PaxMIner report.

    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang: Once again, the A1C has music. YHC brought the music to the Gipper. What does the Gipper have that the other AOs don’t: coupons. It was a Gorilla workout that Shooter introduced to me a few weeks back. Pick up your coupon and Mosey from the Gipper to the side of the courthouse. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run the entire length of the side of the courthouse to do 8 gorilla humpers.
    Mumble Chatter included the recent weather, pilots and pilot instructors, current real estate predicaments, and of course interest rates. Steve has the Q tomorrow, Einstein has Friday’s Q, and Bird has the Q for Saturday (expect Yoga). COT with of course the tremendous extra respect again in Covington. It’s music and respect at the Covington AOs. Maverick prayed us out. As always, I appreciate the opportunity to lead y’all, and I appreciate anyone reading this backblast. Sidenote 2, I am eagerly waiting for Russo’s slideshow trying to prove that the Karate Kid is a better movie than the Goonies. I think he suffered a head injury recently.

  • Efficiency – from Akbar

    YHC has been working with Whacker helping cut yards for the past month. One thing that I’ve learned is the efficiency in which he works. Active, productive, profitable, skillful, decisive, effective, valuable, proficient, organized. It’s not like when we cut our own yard: chilling to tunes, stopping to talk with the neighbors, maybe looking forward to a cold beer afterward. This is an operation to get finished as soon as possible.

    For example, tight and wide. You cut the smaller spaces first toward the street, then the larger ones working back toward the house – this makes clean up more efficient. Don’t cut other people’s grass, even it’s a patch of grass the size of a shoe box. If you do, you’ll get yelled at by a screaming man running toward you with a weed eater. Snake mow only when the grass is shorter, box cut when it’s growing to make clean up more efficient. Mow the edges of the yard first, watch out for protruding or non-protruding items in the yard (stumps, toys, power lines). Don’t wear dark sunglasses.

    Drive fast in between jobs – rolling stops are permissible at stop signs. Blow grass with the wind. Eat something, drink lots of water, and don’t use the bathroom until the jobs are finished.

    In pondering these recent adventures, efficiency was on the mind. What kind of beatdown covers all the bases without being too complicated? 7’s and 11’s

    PAX: Akbar, Wicket, Jose 10k, Hogsbreath, Zoolander, Russo, Minnow, Maverick, Bird, Grover, Hammer, JV, Trucoat, Waterpik, Sogo, Brexit

    Warm up x10-20 IC:
    SSH, Mountain Climbers, Mummy Kicks, Grass Grabbers, Windmills, other stuff

    Thang:
    Mosey up and down the Lakefront, stopping for 7’s, then 11’s, rinse and repeat. All exercises started on the wall, with a 60 foot mosey to the sidewalk to perform exercise #2, then a mosey back.

    7’s Dirkin, Army Crawl, Mountain Climber
    11’s Freak Nasty, flying nun (lunge walk with arm circles), Twinkle Toes (Al Gore calf raise)
    7’s Wall Jumps, Bear Crawl, Hand Release Merkins
    11’s Stone Mountain, High Knees, Renegade Row

    7:19 am, Lightning round
    7’s Bouncy Squats, run, Superman’s
    11’s Al Gore Shoulder Clap, run, Scuba Steve’s

    Indian run back to the flag for Mary

    Mary
    Mountain Climbers x20 IC, LBC’s x20 IC
    30 Merkins OYO courtesy of Wicket

    Name, count, and YHC prayed us out.

    Announcements
    Memorial Day Murph at the Marsh Monday, Jose has Q with Coffeeteria after
    Hogsbreath retirement party at Faubourg Brewing June 10, 5-7

    NMM
    • Great to have Brexit join us again
    • One thing YHC loves about 7’s and 11’s is the Mumblechatter. There was a whole group on the far side that quoted movie lines pretty much the whole workout. Gives you a chance to catch up with everybody, like switching conversations on a speed date, but you aren’t trying to date the other dude.

    Thanks for following my lead. SYITG – Akbar

  • The gangs all here – from Fletch

    Arrived at the AO to find 3 pax waiting. After greeting them, Jose 10K noticed we were all wearing black F3 shirts and resembled a “gang”! Hoping no one would break out in dance, Jose 10 K did a jig similar to a “West Side Story” fight scene. Time to get started!
    As we started warming up in rolls Maverick, true to his name, late and wearing a blue F3 shirt.
    Warmup: IC 10count
    SSH, Toe touches, Merkins, Imperial walkers, Grass grabbers, Shoulder taps, Hillbillies, Windmills, Peter Parker’s.
    Thang: mosey around the caboose and back.
    BLIMPS,, 5 Burpee’s, 10 Lunges ic, 15 Imperial walkers ic, 20Merkins, 25 plank jacks, 30 Squats and mosey around the caboose.
    Getting coupons, we proceeded with an EMOM workout 6 burpee’s, 8 block swings, 10 squats and 12 merkins. After 2rounds, mosey around the caboose. 2 more rounds and time was up. Jose 10K prayed us out. I am honored and thankful to be a part of F3. Thanks for the lead. See you in the gloom

  • Gipper Good & Plenty – from Einstein

    A pleasant 53 degrees for the gathered PAX, this Wednesday morning, at The Gipper.
    Good to see Maverick strolling out of the gloom and into the Gipper AO. I thought he was an FNG

    Long Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks, Scissors, Thumb Drives, Swimmers, Hi-Jack-Hi-Jills, Smurf Jacks, Ice Skater Hops etc.

    mosey to the coupon cache location

    Event: grab your cinder block
    Round 1 curls, rows, overhead press, then right arm farmer carry around the AO
    Round 2 leg lifts over the block, alernating plank pushups over the block, bridges on block, then left arm farmer carry around the AO
    Round 3 big boy situps with block on chest, presses from the horizontal, lunge walk forward, lunge walk backward, then rifle carry around the AO
    Round 4 murder bunnies up and down the small hill

    Mary: one minute plank

    Count-o-rama, Maverick leads us out with prayer and intentions.

  • Hit the Bricks! OR When Everyone’s Falling Apart, It’s Time to Push ‘Em Harder – from Bushwacker

    With May weather showing up in February, who knew we would get more 50s in the morning! It was a welcome way to start a challenging beat down on what will prove to be a gorgeous day! For YHC, this morning was about putting my money where my mouth is. There have been some grumbles about the same people signing up to lead the same workouts, and, to be quite honest, the work outs and moral are suffering. How creative, challenging and dynamic can a Q be with his beat down, when he’s lead the same one on the same day 30 out of the last 40 times?! So Bushwacker’s name was added to the sign up sheet and he brought the pain! (maybe a little too much?)

    WARMORAMA

    With Q running a little behind setting up props for the main-ish event, Zoo lander was kind enough to get things started with some Toe Touches and 1 or 2 other exercises. QIC continued with: IC 5 Torso Twists, x10 High Knees, Butt Kicks, Scuba Steves, Mountain Climbers, Shoulder Taps

    THANG

    OYO 100 Lunge Walks towards the west, then mosey to The Shaft.

    1st and 10:

    Markers were set up on the sea wall at 20′ intervals (not enough room for 10 yard intervals). Starting at the 1st marker each man started 11’s with 10 merkins and 1 Burpee in the same place. After, sprint to the last marker and recovery run back to the second marker for 9 Merkins and 2 Burpees, sprint to the end, recovery walk to marker 3, etc. etc. When finished, return to the start and Plank or core exercise to wait for the 6. It was as the process was being explained that Grundy graced us with his presence.

    After all the PAX (and then Jose) had finished, they took advantage of the markers to run Suicides (or Gaskets, Wind Sprints or whichever moniker you prefer).

    Next was a mosey back to the Gazebo, which was when Grundy revealed his inhaler on account of a mild asthma attack! He eventually made it to find Akbar’s Ring of Fire in progress. Whereas the Ring of Fire is a circle of Planks where each man drops for a Merkin as the count reaches him, Akbar’s version consists of a Merkin followed by a leap to to your feet and a hop with hands raised, all in a Burpee-ish fashion. 50 some-odd counts later, the Pax returned to 100 Lunge Walks OYO then mosied the rest of the way to the flag.

    By this point JV was stealing Jose’s grumble thunder regarding all of this darn running, on account of a lingering mystery injury to his foot/ankle. At the flag: 25 Jump Squats OYO, on the wall for: IC Freak Nasties, Irkins, Dirkins, and 25 OYO Box Jumps, where the acutely winded Grundy barked his shin on the cocnrete wall. EMT Todd was on sick leave, and since almost-Eagle Scout Baby Yoda was not present, the always prepared and ever dependable Zoolander leapt into action grabbing a first aid kit from his truck for a little BLS work on the twice-felled Grundy.

    Mosied to Noah Ark and circled up for a variation of Global Warming, where Holding AL Gore, each Pax counted off as they popped up (or squatted lower) individually, counting to 100.
    Mosied back to the flag for…

    MARY

    IC x25 Flutter Kicks, 20 Hello Dollys, 20 Wife Pleasers, 25 Freddy Mercurys, OYO 100 100’s

    COT

    Count, Name, we lost a few of our brethren along the way in Waterpik, Bird, and Grundy, though some came back, in the ineffably resilient Grundy,and some joined late, in Maverick, and later, in Cowbell (Starsky). Speaking of joining us, even though YHC missed his latest actual return last week, welcome back Cotter in Butt Splice! He was kind enough to pray us out on this lovely lovely day.

    The Endurathon benefiting the Nehemiah Project is coming up on March 17-19 at area 3 group camp at Fontainbleau Sate Park. Support the F3 team by sponsoring a loop, or joining in running a loop with Jose, Hammer, Speedy, or Tank. There will be camping Friday and Saturday night so bring the fam!

    The Fury, the Northshore’s 7th anniversary convergence will be on Saturday April 1 starting at 6am on the Lakefront. 12 45 min beat downs, 12 Qs, every hour on the hour! Come for 1, 2, or 12 like Tank. Drinks at the Barley Oak to follow at 6pm. See Slack for the sign up sheet to see who will be Q and to let F3 know which beatdowns you wish to attend. Let’s get a crowd all day long!

    And finally, making this thing – OUR thing – the best it can be, as well as the most attractive to sad clowns and other guys who generally might consider joining us, it takes the effort and dedication of all the PAX. If, excuses aside, your schedule legitimately allows it, consider coming out to a week day beat down and see your brothers more than once a week. As long as Ive been in F3 I can truly say that getting up has been treacherously challenging some mornings, but not once have I EVER regretted getting to a beatdown!
    And while we’re at it, let’s give Russo, Akbar, Shooter, and Waterpik a break and commit to a few Qs. Sign up and let’s get as full as we can a month out each month.

    Big congratulations to Amnesia who, rumor has it, has accepted job offer in Pennsylvania, and to Cowbell and Mrs Cowbell who are expecting TWINS!!!

    Gentlemen, I remain humbled by the opportunity to lead such a fine group of guys, and appreciate your willingness to follow that sometimes fickle, sometimes grueling, sometimes non-sensicle lead

    Bushwacker Sr.

  • Plan B – from Akbar

    Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?

    Conditions: 42, Feels like 38, drizzling rain

    Warm Up

    IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations

    Mosey toward the Gazebo for Thang 1

    – x10 IC Copperhead Merkins, Sit through

    Mosey toward the shaft for some frisbee warm ups:

    Lunge Walk, High Knee Hug , Drinking Birds, High Knees

    Wall:

    x10 IC Dirkin style Peter Parkers, Freak Nasties

    Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances

    Thang 2 – Ultimate Frisbee

    Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.

    Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins

    Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.

    Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.

    Thang 3

    YHC realized we were on a makeshift football field, so we lined up at the end zone for:
    • Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
    • Bear crawl to midfield, 10 Stone Mountains, sprint to flag
    • And so it went on with sprints, backpedals, exercises, and other forms of moseys.

    Thang 4

    Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.

    Mary

    Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC

    Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches

    Count-o-rama, Name-o rama

    Announcements

    Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
    – Russo has Q next Saturday for a Christmas theme.
    – Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay

    Intentions

    Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.

    YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.

    Coffeeteria at Book and the Bean

    SYITG – Akbar

    NMM:
    – Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
    – YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
    – Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
    – It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
    – Lots of shoulder work today. I’m going to take a nap.

  • Split Q (IronPax and Cakewalk) – from Russo

    78 degrees to start today, and looking for any reason for positive weather news, (1) there was no rain and (2) it was slightly less humid than it has been. Really good start to the morning for a split Q of IPC week 0 and a birthday cakewalk.

    Warmup (between 10x and 14x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Grass grabbers

    Thang: while Zoolander took half the pax to the west for IPC, YHC led a cakewalk (trademark to either Grundy or Zoolander), your basic descending ladder of exercises and reps, starting at YHC’s age (in this case, 44) and work your way to 1, with some moseying in between around Old Mandeville/Lakefront.

    The order:

    44 High knees (2 is 1, which YHC forgot right off the bat and thought “count by 2”, so thanks to Jose for keeping me honest. Math is hard)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo Ohno’s
    36 Freak Nastys (correctly guessed by JV Raider Pride!)
    35 step ups (also correctly guessed by the Pax)
    34 flutter kicks
    33 butt kicks (2 is 1) (lead IC by the entire pax rotating, very nice job, gents!)
    32 Peter Parker’s (2 is 1)
    31 imperial walkers
    30 Shoulder taps (2 is 1)
    29 American hammers
    28 Monkey Humpers (Happy Birthday JV!)
    27 Merkins
    26 Smurf jacks (where we were joined by Ms. Cute Young Jogger, who either (1) felt bad for the old guys struggling to mosey and catch their breath, (2) knew it was JV’s birthday and wanted to give him an early birthday present, (3) was on a runner’s high and wanted to be friendly on a Saturday morning, or (4) some combo of all of the above)
    25 leg raises
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks, which Moby was having none of)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 big boy sit-ups
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks (an ode to Shooter)
    8 wife pleasers
    7 merkins
    6 6 inch drills
    5 Carolina dry docks
    4 SMCs (2 is 1)
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out.

    Thank you, gents, for either joining me or pushing yourself hard with IronPax. And a larger thanks to each of you for not only pushing me harder, making me better through your example, and providing friendship for 4 of my 44 years, but for being a light in your families, work, and communities.

    SYITG