F3 New Orleans

Tag: The Gipper

  • Rock & Roll with Upchuck – from Akbar

    7 PAX this morning on a rainy day, we welcomed Upchuck downrange from Birmingham to our gloom. On the pain menu for today was a Thor inspired, IronPaxish beatdown with compound exercises and a run up the stairs in between for a short reprieve of the impending doom.

    Conditions: 73 degrees with light to steady rain

    PAX: Akbar, Bushwhacker, Einstein, Dark Wing Duck, Fletch, Moby Dick, Upchuck (Birmingham)

    Warm Up: SSH, Grass Grabbers, Arm Circles, Self-Love, High Knees, Butt Kicks

    Mosey to the rock garden, pick a rock, and roll to the Courthouse

    Thang: Pick your rock carefully, do all 5 exercises x 10 reps each, run up the stairs for 15 calf raises, rinse and repeat. 5 rounds = 250 reps

    1. Blockee Curl Press
    2. Squat Curl Press
    3. Alternating Reverse Lunge Curl
    4. Curls
    5. Standing Shoulder Press

    Most of us got 5 rounds in, the rain was welcomed as it cooled us off.

    Mary
    LBC and Little Manny Crunches x 20 IC

    Count, name, and YHC prayed us out with thanks for Upchucks visit and safe travels home, the opportunity for us to do this crazy stuff each week, and the bond that builds because of it. And for people to sign up to Q. Amen!

    Announcements
    Grundy has the Q Saturday.
    H8 on the Southshore: Thursday May 25th at Okwata, 5:30am. See Hawgcycle’s post on slack

    Thanks for pushing me guys. SYITG- Akbar

    NMM
    The original workout is done with dumbbells with a 60s rest in-between sets. Much more manageable than a rock, even cinderblocks would be better. YHC gave the disclaimer to pick your rock carefully, and YHC did not. It was oblong and pointy, which made it hard to hold onto, but added a degree of difficulty. Heaving breathing ensued, with short bits of rest to gain composure.

    There are curls in 4 of the exercises, shoulder work in 4 as well. Adding up to almost 40 reps of each per round. We’ll feel that tomorrow

    Of course, Whacker overperformed, seemingly breathless, talking the whole time as usual, with comments reminding YHC he had shoulder surgery recently – but didn’t seem to phase him.

    Einstein was not far behind, smiling the whole time. It amazes me how resilient and strong these old guys are, and I am officially an old guy too. But they’ve got 10+ years on me – amazing.

  • Coupon Work at the Gipper – from Einstein

    A pleasant 63 degrees for the gathered PAX, this Wednesday morning, at The Gipper.

    Long Warmup:
    Toe Touch, SSHops, Good Mornings, Windmills, Neck Rolls, Arm Circles, Imperial Walkers, Hillbillies, Scissors, Thumb Drives, Swimmers, Smurf Jacks, Soccer Ankle Twirlees, Chest Pump-Arm Slingbacks, etc.

    Mosey to the coupon cache location

    Event: grab your cinder block
    Round 1: blockees, curls, rows, overhead press, then right arm farmer carry around the AO, left arm farmer carry around the AO, rifle carry around the
    AO
    Round 2: shoulder taps with the block – push out with right arm – drag back with left arm, leg lifts over the block, merkins on the block, bridges on block, then run around downtown Covington depot loop.
    Round 3: big boy situps with block on chest, crunchy frog with block on chest, block presses from the horizontal, bear crawl/block drag up and down the small hill, finish uo with murder bunnies up and down the hill

    Time is up – return coupons

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

  • 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.

  • Write a Backblast – from Einstein

    A humid 72 degrees for the gathered PAX, this Wednesday morning, at The Gipper.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, 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 (tautology?, maybe…I’ll check my Harbrace handbook)

    Event: grab your cinder block; lift it, pull it, push it, carry it, etc. finishing up with murder bunnies uphill and downhill (yes there is a three foot hill at the Gipper location)

    Mary: flutter kicks, gas pumps, plank

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

    Thanks guys. Always fun.

  • The Chain and then some – from Mobydick

    If you don’t sign up to Q you risk getting on the chain gang. A brisk cool morning at the Gipper. Four of us showed and no one had signed up to Q. YHC included had procrastinated. Just so happens I had been thinking of some new chain exercises and this was just the group to try them out on so I, Mobydick, stepped up. A light warm up geared to the challenge to come. Self luv/Torso twist combo OYO for about a minute/SSH 4 is 1 to 20x/Cherru Pckers X20. Windmills X20. Merkins 2 is 1 x20. Interior walker x20 High Knees x20. Now for the thang.
    I thought perhaps there is more to the chain than dragging.

    Laid it out in 4 piles and each PAX hand over to the left shoulder tap. Then to the right 2 rounds back and forth.
    Then. Passed chain bucket brigade style up high back and forth 2 rounds

    Then Same thing only out stretched

    Then pass then chain between the legs forward and back a couple of rounds

    Then curls with a large loop of chain x20

    The call of the drag got to be too much so the PAX separated 2 and 2 by 50 yards, doubled the chain and 1 man dragged the chain the 50 yards while everyone else did the exercise of their choice til their turn (Plank/al gore/lunges/etc). That went through 3 or 4 rounds. 1 round being the first man got back to where he started. A lot of huff and puff and glute burn.

    Finished off with some core Leg Lifts/Hello dollies etc.

    Countarama and YHC closed out with prayer of gratitude that these fine men had help this 73 yo one time couch potato discover the strength hidden within himself.

  • Back to the Blocks – from TurboTax

    Back to the blocks this morning in the Gipper gloom. Four PAX took the red pill and lined up for some coupon work after the usual warmup of SSHs, shoulder taps, toe touches, Peter Parkers, windmills, Parker Peters, imperial walkers, and plank jacks. Armed with his personal block (which curiously seem to have gained weight since the last time we used them), each PAX carried, lifted, dragged, swung, and rowed the block to test his metal over a short forty yard course. There were lunges, bear crawls, crab walks, carioca, runs, backpedals and shuffles thrown in the mix to keep things lively.

    Countorama, nameorama and Barely Legal prayed us out. Thanks for following my lead this morning guys and thanks getting after it with me this morning.

  • Shorts or Pants, at The Gipper – from Einstein

    A cool 42 degrees for the gathered PAX, this Wednesday morning, at The Gipper. One of those days when the big decision is shorts or pants.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Windmills

    mosey over to the front of the Justice Center

    Event 1: partner up
    partner one does a plank walk out with five merkins, repeating this while partner two runs up the promenade and back, then flipflop
    – repeating this four times

    mosey over to the parking garage upper deck, backward lunging half way up the ramps and sprinting the other half

    Event 2: set of elevens, with forward lunge at the ramp top and backward lunge at the ramp bottom, with run down the ramp and back.

    mosey back to The Gipper Trailhead

    BBQ requested more lunge work, time was up – so he was denied.

    Count-o-rama, Legal leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Not so Lazy Dora – from Akbar

    8 Strong today, welcoming Grover for a beatdown before he left back to Arkansas. Wicket’s first visit to the Gipper as well. The 20 year old and 7 year old brought the average age down to 49.5. The plan changed when Grover forgot his running shoes, wearing Janowski’s instead. YHC was pleased to oblige in changing the Dora to a Lazy Dora in his honor.

    Warm Up
    20 SSH Hyper Speed, Arm Circles, Grass Grabbers, Toe Touches, Windmills

    Mosey for a stop at the Rock Garden for 20 Curls, 20 Rows OYO

    Courthouse – Lazy DORA – P1 does exercise, P2 does hold, switcheroo after 20 reps
    50 Plank Jacks, Hold Plank
    100 Jump squats, Al Gore
    200 Merkins, Superman hold
    300 LBC, Shawshank Redemption hold – Andy Dufrain would have been proud. All thankful we didn’t have to crawl through a tunnel of crap first.

    Smokehouse speed drills – From benches to the Smokehouse and back
    Full Sprint, jog back
    Backpedal half way, sprint, run back
    Karaoke Left, sprint, run back
    Karaoke Right, sprint, run

    Benches by the Smokehouse –
    100 Bulgarian Split Squats, 100 Freak Nasties – cumulative partner
    P1 Works, P2 runs the Courthouse stairs with 10 calf raises at the top

    Rock Garden
    20 Curls, 20 Rows

    Flag
    20 Jump Squats, Max Hand Release Merkins

    Mary – Crunchy Frogs, Rosalita x 10 IC

    Count, Name, and YHC prayed us out

    Announcements
    Fury FQ 12 – April 1st Convergence on the Lakefront 6am – 6pm
    Endurathon – March 16/17 – Fontainebleau State Park – sign up to run with the F3 Team

    NMM
    Wicket has awesome hair that all of us (except Grover) would love to have now.

    Instructions for the Lazy Dora brough some blank stares due to the lack of directions. It was more of a broken up Lazy Dora – but we got 650 reps out of it.

    BBQ presented Turbo with a plaque and hat for finishing in the top 3 short course race last week. Beast.

  • Global warming with Al Gore – from Fletch

    7 strong in the gloom of this humid morning at the Gipper.
    Warmup: toe touches, grass grabbers, merkins, arm circles, Peter Parker’s, imperial walkers, windmills and hillbillies.
    Thang: started with bear crawl to the street.
    Burpee Dans (1 burpee 4 lunges) to the corner. Shuffle, left foot forward then right foot forward to the next corner and mosey to the Taj Mahal. Circle around the flag and 1 round of BLIMPS: Burpee’s (5), Lunges (10),Imperial walkers (15),Merkins (20),Plank jacks(25) Squats(30). Global Warming, hold Al Gore position and slowly shuffle around flag and do 15 big boy sit-ups reverse direction and 10 merkins reverse again and 20 Bobby Hurleys. Mosey around the building and 1 more round of global warming and 10 Parker peters ic. Bear crawl to the road, shuffle, backpedal and mosey to the rock garden for curls, tricep extensions, grave diggers ic and mosey bak to the Gipper. Barely legal prayed us out. All had a good sweat going. Great workout! Thanks

  • Sweating out the King Cake at the Gipper – from Einstein

    A humid 67 degrees for the gathered PAX, this Wednesday morning, at The Gipper

    Warmup:
    Toe Touch, SSHops, Neck Rolls, Seal Jacks, Parker Peters, Smurf Jacks, Shoulder Taps
    Hi Jack Hi Jills, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks

    mosey over to the front of the Justice Center

    Event 1: partner up
    First set of Two:partner one starts on bench step-ups, partner two runs up the promenade then around the half block – flipflop x2
    Second set of Two:partner one starts on box jump and/or bench hop-overs, partner two runs up the promenade then around the half block – flipflop x2

    mosey over to the parking garage upper deck

    Event 2: using the parking lot stripping; bear crawl half the parking lot distance with a merkin at every other stripe, lunge walk remainder of deck, back peddle to starting point. Core at the four corners including: left elbow to right knee – right elboew to left knee, flutter kicks, plank kick-outs, rosalitas

    mosey back to The Gipper Trailhead

    Count-o-rama, Shooter leads us out with a prayer.

    Thanks guys. Always fun to lead