F3 New Orleans

Tag: Mobydick

  • 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.

  • Reunion at the Gipper! – from Shooter

    Seeing the Q sheet blank at the Gipper and the Scramble YHC decided to signup and fill the post. Shortly after Q received a message from Bushwhacker confirming a meet at the old WD parking lot.. Little did Q know he had also EHed Steve for a reunion car pool to convoy up to the north.. YHC had also EHed Akbar to meet and join, but was instructed if no sightings had occurred by 0540 to rollout, so that’s what we did. Now Akbar still posted and shortly into the beatdown Akbar would come to learn that YHC was informed of a recent “Ring of Fire” incident… Funny story to me but maybe not those involved, but never the less felt obliged to pay homage…

    Warmup
    10IC
    Cherry pickers, self love, Torso twists, Toe Touches, Windmills, Grass grabbers, Butt kicks and High knees..

    Moseyed a lap down the trailhead and around back to the flag at which point YHC noticed a new 6 foot barrier between the PAX coupons.. Wasted no time and called an audible in my head..

    Thang
    Moseyed to the school board building where we circled around the flag for a sweet ole campfire song by the famous Johnny Cash.
    “Ring of Fire” played as the PAX completed Merkins. Next we partnered up for wall sits P1 and P2 instructed to sprint around the building. R/R 2x. Next we Indian ran in 2 groups to the front of the Justice center for P1 Right and Left leap frogs on the benches while P2 bunny hopped up the steps and moseyed the ramps down to F/J. Then we we moseyed to the backside of the center for P1 freak nasties on the benches and P2 Carioca to the steps sprinting up like Rocky and returning. R/R 2x.
    Moseyed back to the AO to finish with the Worse Merkin ever to 10 and some Core.
    Wife pleasers, Jane Fonda’s 3 styles, 100s, hands to heels and leg raises..

    Counted off, announced another potential Wacker vacation in Kokomo (possibly Jan/Feb) and Barely legal prayed us out with thoughts and condolences for the families of the recent murders of a retired Priest and pastoral council member found just the other day in Covington… 🙏🏼🙏🏼🙏🏼

    Appreciate the follow gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Black Friday shopping – from Jose10k

    Okay, I’ll be honest, between Einsteins skater workout on Wednesday and the Turkey Trot yesterday, yhc legs were at bit jello. So our Black Friday shopping spree involved mostly upper body. Following a nice warm up of various stretches and exercises, we lined up for our Friday deals. First, we brought the coupons to add to the money saving opportunities. We had alternate merkins, rows, and curls for those customers waiting in line, while shopper 1 made a loop around the store in whatever fashion they choose. Most picked a light jog around, some skipped, back peddled, sprinted, and when I say some, I mean just hogs breath. 4 rounds of that, fireman carry your coupon back to the gipper, followed by a slow walk back to the top. Cot, Hog prayed us out. Syitg gentlemen!

  • SPEED SKATING at the GIPPER – from Einstein

    Inspired by a visit to the Milwaukee WI Pettit National Ice Center and a skating session on the Olympic Speed Skating Oval
    check it out https://thepettit.com – and a bad case of thigh envy, I looked into dry land speed skating drills. So that, what was, on the menu this morning at the Gipper.

    Warmup:
    all 20xIC: Toe Touch, Peter Parkers, Side Straddle Hops, Parker Peters

    Thang: All in speed skater position; two sets of ten excercises – one minute work, then one minute rest; totaling 40 minutes
    1 up and downs
    2 alternating leg up and downs
    3 alternating leg up and down with a one leg jump (alternating)
    4 push back and recover
    5 five squats and one jump-up
    6 side to side shuffle, slow and low
    7 dry skate – staying low, speed skater form
    8 dry skate – adding in a jump-up
    9 low walks – walk a distance forward while in speed skater position, then backward still in skater postion (I triple-dog-dare you to try this over a distance)
    10 one minute skater position squat hold

    Mary 15xIC flutter kicks

    Count-o-rama

    Bird led us out with a 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

  • THE CARD GAME CONTINUES AT THE A1C – from Einstein

    The fog was so thick this morning, BBQ’s wife wouldn’t let him leave the house.
    Which is too bad, as he would have excelled at the river dance routine that we performed

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Snap-Crackle-Pops(aka neck rolls), Imperial Walkers, Hillbillys, etc

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-spades, Jose10K-clubs, Invisible Man-hearts, Einstein-diamond
    And with a few rules;
    #1, 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 number on the card
    #2, you can’t lay on the ground like a lazy f@t b*st#rd after being on your six, you had to get up for each card pulled
    #3, if the same suit gets pulled in consecutive order, the face amount doubles, triples, etc

    Joker #1 – back-peddle around the upper deck
    Joker #2 – mosey down the stairs and two calf raises per step up the stairs

    Count-o-rama

    Jose-10K led us out with a prayer

  • Young at Heart – from TurboTax

    With a combined age approaching 300, 5 young at heart PAX kick started their Wednesday with a tough one at The Gipper. A warm up of imperial walkers, shoulder taps, side straddle hops, Peter Parkers, seal jacks, Parker Peters, merkins and toe touches got the blood flowing for our mosey to the Justice Center.

    It wasn’t the same without Steve, but somehow we managed a nice set of Bulgarian split squats combining isometric holds, dynamic movements and then plyometrics. Rinse and repeat but this time with incline merkins.

    Lunge walk and bear crawl to the stairs for some Wile E Coyote.

    Recovery walk to the mailboxes then some Mary: Scuba Steve’s, Nolan Ryan’s, flutter kicks, Superman’s, hello Dolly’s and jackknives.

    Run with burpees at every light to the flag where we circled up for curtesy squats, single leg RDLs and good mornings.

    Back to the stairs for a few rounds up and around and then a nice long walk sit.

    Mosey to the shovel flag for a final exercise-a back plank.

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

  • The Future’s So Bright: I gotta wear shades – from Jose10k

    3 Brave souls braved the cool morning air to gather at the top of the parking garage. Moby and myself were engaged in mild conversation when loud music came blaring up the ramp. It was none other than BBQ, rocking an old classic. Fifty thou a year’ll buy a lot of beer
    Things are going great, and they’re only getting better
    I’m doing alright, getting good grades
    The future’s so bright, I gotta wear shades
    I gotta wear shades.
    The beatdown was simple: Tabata: Round Robin Style. 45 seconds of an exercise of that person choice, 15 seconds break.
    COT, Moby prayed us out. Short, sweet, and to the point gentlemen