F3 New Orleans

Tag: The Gipper

  • 75 Is the New 20 OR 4 Is More, But Ocho Is Great – from Bushwacker

    15 minutes early, YHC was greeted by a chilly last respite from what we down south all know is coming, as well as the remnants of the full moon 4 days back. Since Jose was likely at that moment sleeping the sleep of the over-imbibed and sexually satiated, and not pre-thanging the lonely streets of downtown Covington, the maroon-hooded miscreant moseyed a preview of the route along which the beatdown would lead. Upon returning, Wacker may have made his Cuz slightly uneasy calling out some sort of nonsense from afar without properly identifying himself. Legal had also arrived to greet the gloom. And when Moby approached from YHC’s 6, the sudden recognition of the hoodie caused a cuss to escape his lips, knowing he had already passed the point of no return.

    WARMORAMA

    IC x10:
    SSH, Cherry Pickers, IWs, (When what to Wacker’s wondering eyes should appear, but a grey pick up truck and Ocho wandering near!) Torso Twists, Butt Kicks, Windmills, Dancing Bears, Scorpion Kicks

    THANG

    Mosied to the flag pole at the School Board where we circled up and did x 100;
    AL Gore/JumpSquats
    Plank/Merkins
    Up/Downs (Tenacious as hell and giving everything he had, Moby was slow to get down and even slower to get up)

    Mosied to the Court House where , in similar fashion Freak Nasty Up/Downs (think plank/Merkin except a Freak Nasty) x100
    Next PAX do continuous Step Ups as each man runs to the stairs, Bunny Hops up, then returns in a Sprint. Finally, alternating as needed between lunges and squats while each man runs to the ramp, Bear Crawls up and runs back. At this point you may have expected Moby to be gasping his last, but check yourself, Boyo, because this Diamond-Studded Septuagenarian was kicking ass and chewing bubbble gum (except he was all out of bubble gum!) He lead the pack as we mosied back to the flag for …

    MARY

    Similarly to our first 4 sets of exercises, we were on our sixes with hands and feet elevated, counting to 50 reps of individual V Ups, followed by Supermans in the same tune. 25 IC Hammers, Flutter Kicks, and E2Ks (25L/25R) to wrap things up.

    COT

    Count/ Name/ Ocho prayed us out. 2nd EVER F2 Extravaganza! 5/10, prayers for our own Frank the Tank as he prepares to embark on his foray into the Boston Marathon this Monday.
    To quote Andy Stitzer, “Is it true that if you don’t use it you lose it?” Yes Andy, it is. But at F3 Northshore’s Retirement Village, they clearly still know how to use it, because they haven’t lost a step! And, you know, that fact will help YHC sleepp a little better tonight,

    SYITG

  • Elevens at The Gipper – from Einstein

    Nice and cool at The Gipper this morning ~ 45 degrees & low humidity

    WARMUP: windmills, toe touch, side straddle hops, shoulder rolls, hi-jack hi-jills,
    snap crackle pops, book covers, side to side lunges, backward lounges, etc.

    THANG:
    Mosey to the Justice Center Courthouse
    Set of Elevens; 10 burpees to start, run up the steps, 1 merkin at the top,
    run down and around to starting point, and descend/ascend.

    Mary: none, no time left

    T-Claps to Moby (74.99452054794520547945205479452055 y.o.) for doing a good job on the running.

    Barely Legal prayed us out with intentions for his Mom and for Fletch’s Mom

  • F3 A to Z – from Bushwacker

    It’s a rare thing that seems to happen just a hand full of times a year, and when it happens it makes me envy my future self. That thing is the opportunity to visit F3 Northshore’s own Retirement Village in downtown Covington, also known as the Gipper.
    So YHC figured he ought to throw down an equally, if not more, rare beatdown to the the PAX that make a 44 and 46 year old, respectively, the “kiddos” of the AO…

    WARMORAMA

    In the interest of time Q kept it short and sweet and covered all the basics:
    All IC x10:
    Torso Twists
    Self Love
    Hi Knees
    Butt Kicks

    THANG

    The rep counts varied, as did IC vs OYO, but here’s a complete list of the exercises grumblingly (new and appropriate adverb) completed by the assemblage of PAX with the combined “experience” of more than 340 years:

    Absolution
    Big Boy Sit Ups
    Cut-a-Flip
    Dying Cockroach
    E2K
    Freddy Mercurys
    Guantanamo
    Hundreds
    Indian Crab Walk(missed you Legal!)
    Jackees
    Killer B’s
    LLCoolJs
    Monkey Humpers
    Never Cross Dolly
    Obamas (Tanks’s favorite!)
    People’s Air Press
    Quixote (new exercise)
    Rochamburpees
    SSH
    T Merkins
    Upstraddle Hop
    Van Godas
    Werkins
    XYs
    Yurpees
    Zombie Crunches

    And so you see, from A to Z the PAX put in the work. Though grumbles did bely the fact that some of them did hurt. But certainly you’ve heard it said “no pain, no gain”, it’s true. So post tomorrow, if you dare, cause Wacker’s got that Q too!

    SYITG

  • Not Counting Reps Just making the Reps Count – from Mobydick

    After a thorough warm up and a sprint to the rock garden the real work begins. Pax selects their favorite rock with the idea of working one arm at a time. The goal is not to count Reps. The only count is “And one more” til there aren’t any left. Curls, presses, to exhaustion with each arm. It took a while. Slow and full did the trick. Over head curls and sumo squats til there wasn’t another one in the tank with a coupons and then fast mossey back to the trailhead and leg lifts and wife pleasers till it burned took us to the end. COT and YHC prayed us out

  • Hey! Who Stole Our Blocks? – from Einstein

    Cool morning at The Gipper this morning ~ 49 degrees –
    with Moby rolling up in his newly acquired golf cart, looking like Mr. Magoo, driving all
    over the AO. Barely Legal arrived soon after, sans golf cart, but with golf cart tales to share.

    WARMUP: toe touch, side straddle hops, shoulder rolls, hi-jack hi-jills, butt kicks, high knees,
    snap crackle pops, book covers, popeyes, side to side lunges, etc.

    THANG:
    Mosey to the back of the supply shed to grab the coupons.
    Holy Moly! They blocks are gone! YHC redirected the pax to the Berock Quarry Rock Garden –
    where we borrowed the Garden Club’s blocks.
    Three sets of coupon work seperated by a run around the Covington Triangle;
    Sets included: curls, rows, overhead press, side rows, grave diggers, blockies,
    windshield wipers, murder bunnies, sit-ups, etc

    Mary:
    Finished with Jane Fondas and a one minute planks

    T-Claps to Moby for running, not one – but two, laps around the Covington Triangle.

    Barely Legal prayed us out.

  • Core and more Core – from Mobydick

    A beautiful morning and the over 60/70 crew were the only ones out to enjoy it. An extended stretch regime and then the thang. Core and more core. More time in tension than rep count. 2 min crunches. 2 min planks leg lifts etc etc. Close with COT

  • LUNGE-A-LOT at The Gipper – from Einstein

    Cold, rainy, and windy at The Gipper this morning.

    WARMUP: toe touch, windmills, side straddle hops, shoulder rolls, hi-jack hi-jills, butt kicks, high knees,
    snap crackle pops, etc.

    THANG:
    Set 1 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 merkins
    repeat above set 1 sequence 2 more times
    run a lap around the Covington water tower

    Set 2 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 pike merkins
    repeat above set 2 sequence 2 more times
    run a lap around the Covington water tower

    Set 3 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 calf raises
    repeat above set 3 sequence 2 more times
    run a lap around the Covington water tower

    Set 4 8 T supermans
    8 Y supermans
    8 W supermans
    repeat above set 4 sequence 2 more times

    Mary finished with stretching planks – 5 each side
    and a set of BBQ’s hip openers

    T-Claps to Moby for running the lap around Covington – and leading the pack!
    And T-Claps to all for posting in the lousy weather

    Barely Legal prayed us out.

  • Tabata 45/30 – from Mobydick

    Overcast. And gloomy so under the canopy. Started with a stretchy torso twist toe touches side straddle hop and such the the thang. Very basic. Frogs. Squats Crunches Side straddle hop Merkins Toe touches and a lap which was lunges forward and back. Each for :45 with :30 rest. Not a killer routine but when done slowly and deep with form worked up a sweat. YHC is a bit sore as a result. That a good thing. COT and done

  • Rinse and Repeat Time in Tension – from Mobydick

    Einstein was to Q today but had to demure due to ill health. Our best to him but the show must go on. Yours truly won the toss and Hawgs Breath and I reprise last weeks Time in Tension. Fit without sweat. A good slow full stretch series followed by sets of 5 alternating everything from merkins to squats done in slow motion. If you haven’t tried it it harder than you might think. A good after feeling of having done a lot more than it would appear.

  • Time in Tension – from Mobydick

    I have been introduced to the concept of time in tension over reps. Lots of workout stress number of reps done real fast so we can brag about how many we do. When we do them real fast form goes out the window along with full extension, control and benefits of gravity resistance. After an extended stretching series the pax was challenge to a series of the usual merkins squats lunges sit-ups leg lifts plank etc only this time to a s l o w count if 6 down and a s l o w 6 count up. There were only 5 reps of each exercise but it took a minute or more to do each one. The 5th rep of a merkin or a plank done this way started to feel really long. End result more muscles got used. Control and form just happened and a pumped up feeling afterwards assured a real workout just happened in 30 minutes of tension time.