F3 New Orleans

Tag: Mobydick

  • Breaking down the walls – from Shooter

    With YHC out for the week coming up I decided to sign up for back to back Qs.. Arrived at the top of the A1c to Hammer running around and Jose 10k planting the shovel flag through the wire guard rail.. Must admit the A1c checks the box for the coolest way to shovel plant than any other AO.. PAX increases by 2 more as BBQ and Moby pull up.. We get started with our warmup and as we get about 4 exercises in there are lights coming up the ramp.. Could it be the always behind Cowbell? Not this time,! Its an unfamiliar truck and as we chatter amongst the circle Mathlete (Kenny Rocks as later determined) exits and joins in..

    Warmarama
    15IC Seal jacks, Toe Touches, Self love, Cherry Pickers, Arm circles, SSH and Grass grabbers.

    Thang
    Walls of Jericho introduced a few years back by Grundy…
    7 exercises 7 reps 7 rounds with a lap in between..
    Exercises 8count body builders, Merkins, Mountain climbers 2×1, plank jacks, Donkey kickoffs, lunges 2×1 and jump squats.. Run a lap around the top of the parking garage.. R/R

    Finished with 4 minutes so took to our 6 for some Mary 15IC Little Manny crunches, Left leg over right knee oblique crunches F/J..

    Count, announce and COT

    Congratulations and T👏🏼 to Mathlete with his recent 🏆 in the JuJitSu tournament and the passing of his contractor test…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Real Simple – from Mobydick

    Couldn’t get much simpler. Three old guys and the kid drag the chain up and down the garage ramp for 45 min. Actually it was a Tabata like sprint drag. The Pax each took hold of the ends of the doubled chain and a third grabbed the middle. Then the ends sprint dragged past the middle til all their chain was stretched out. Then the middle sprint dragged between them till the chain pulled taught. Then repeat. It took 4 alternating drag tests each to get to the top. The odd man out lunged or sprinted to the top where all rotated and repeated to the bottom Ritate and back to the top. After 45 minutes of that mission declared accomplished

  • 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

  • Fashion Show at The Gipper – from Einstein

    …with Moby showing up wearing Berkenstock Clogs instead of his trainers

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

    Thang:
    To the Justice Center parking ramp for backward lunges half way up then sprint the second half(x2), to the upper deck

    Then using the parking lot stripes; and the four corners for pit-stop exercises

    First round: one push-up, then get up, at each of the 25 stripes
    Second round: one squat then side-shuffle right for each parking space
    Third round: one squat then side-shuffle left for each parking space

    for the pit-stop at the four corners we did:
    20 diamond push-ups
    20 dirty dogs
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 v-ups
    20 box cutters
    20 donkey kicks

    Mosey back to the flag, finishing up with a two minute elbow plank

    Moby…mumbling something about cognitive testing, promising to wear his ballet slippers next time?

    Count-o-rama

    Cowbell led us out with a prayer.

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

  • BLIMPS – from Jose10k

    I tried to reach out and get some help late Thursday evening on a beatdown. I called the great Cowbell for some wisdom, however, straight to voicemail. Perhaps he knew that I would EH him once I asked him for help. Oh well, I decided to go with one of his favorites: BLIMPS.
    Warm-up: ssh, grass grabbers, windmills, torso twists.
    The Thang: mosey to the bottom of the garage. BLIMPS: Burpees, Lunges, imperial walkers, plankjacks, and squats 5, 10, 15, 20, 25, 30. In between each one, run up the stairs, sprint the length of the garage, back down the stairs, sprint back to the starting spot. Mosey to the courthouse and repeat BLIMPS. Mosey back up to the garage for some Mary. COT
    Hammer prayed us out
    Bean and barely legal were running up the stairs as we drove off, I guess they forgot the beatdown starts at 5:15

  • 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.

  • “Gloves recommended” only for some Bushwacker! – from Shooter

    With special thanks to the sky Q, it appeared we survived the turbulent weather from the night before on the Northside of the lake.. Keep those in the destructive path in NOLA and St Bernard in your thoughts and prayers today.

    Arrived to at the Old Winn Dixie with Bushwacker sleeping in the upright position in his truck with his foot on the brake.. Thankfully the truck was turned off, how one knew this is there was no headlights on and only brake lights as the hoodie wearing Bushwacker came too as I blew the horn.. YHC had wondered from the previous night if there were any lights on up there, as he could NEVER get a clear response of our meet up, “Hello MCFLY”!! Nevertheless he exited the vehicle and jumped in for our journey to the Gipper..

    We arrived at the empty shell lot and wandered over to the breezeway.. Within moments the headlights started shining through as more PAX arrived.. First up being Murdock, who clearly has taken the Red pill 💊 and committed since being introduced at the Gipper a few weeks back by our recently deployed HogsBreath.. Quite impressive to hear he has already read “Freed to Lead” and announced this gloom a GoRuck event he committed to in September out in GA and get this already paid for 🤑…. If interested be sure to ask him, as I believe he has committed to posting at 4 AO’s this week alone… Next Akbar and BBQ emerge out of the darkness followed by Barely legal and Moby, by the way the latter soon to be 73, but for now he will remind you it’s only 72.99996…

    YHC prepared the PAX with the disclaimer and the recommendation of gloves, which all seemed to be prepared -1…

    Started with a warmup of SSH, Grass grabbers, Cherry Pickers, Self-love, Monkey 🙈 and Butt kicks all 15IC..

    PAX gathered are coupons and corralled back under the breezeway..

    5 Eight count Body Builders
    10 Squat thrusters
    15 Kettle swings
    20 Overhead presses

    Shoulder our coupon to the backside of the Justice center where we partnered up..
    P1 did curls for the girls while P2 moseyed to the stairs for bunny hops up and returned to pickup count. 150 was the count..

    Re shouldered our coupons and journeyed to the front of the Justice center.. P1 step-ups on benches while P2 utilized the rails on the ramps to rail crawl.. 150 total count..

    Indian marched back as the last PAX extended coupon overhead.. PAX each got 2 rounds of the overhead..

    Upon return we R/R what we started as has become the recent theme started with Steve a few weeks back.. Returning the coupon with 2 mins remaining we completed 20IC Mountain climbers and closed with a blank..

    Count, Announce, COT

    Thanks to Barley legal for the prayers and thoughts to those that experienced the unusual tornado event last night!!

    Appreciate the follow gents and until the next Gloom 👊🏼💪🏼✌🏼!!

  • 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.

  • 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