Short disclaimer…
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hill Billys, Shoulder Shrugs, Imperial Walkers, Swimmers, Grass Grabbers, Seal Jacks
Thang:
We did various and sundry (excuse the tautology) exercises, all over town
The PAX: Akbar, Barely Legal, BBQ, Bean, Einstein, MobyDick, Shooter, Tanked-Up, The Hammer, Turbo-Dog
Count-o-rama, Barely Legal leads us out with a motivating prayer.
Thanks guys. Always extremely decent of you letting me lead.
The Iron PAX Challenge 2021 is now on the calendar for September so it was time for some coupon work this morning at The Gipper. Eight veterans and one FNG put in a quick warmup of SSHs, Mountain Climbers, Seal Jacks, Peter Parkers, Toe Touches and Parker Peters, then it was time to grab a coupon and head over the Boatyard for some work.
YHC set out four markers with the PAX’s help, each 10 yards apart, and then we began Round 1 with a Farmer’s Carry of our coupon to the first marker, back pedal to the starting point, jog forward to our first marker; Farmer’s Carry with our coupon to the second marker, back pedal to the starting point, jog forward to the second marker, etc. Multiple rounds ensued consisting of OH carries, Rifle carries, Manmakers to OH carries, Murder Bunnies, Bear Crawl pull throughs, all with our coupons of course, with skips, carioca, bear crawls, back pedals and jogs in between.
Countorama and nameorama upon our return to the Shovel Flag. Welcome FNG Dribbles! You might see Tinkles in the OR. Barely Legal prayed us out.
Thanks for letting me lead guys. Solid work this morning.
One humid mofo, early this morning, atop the St. Tammany Justice Center parking garage
Short disclaimer…
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Seal Jacks, Swimmers
circle up in the shade of the lamp stand
Event; from the F3Nation Exicon: Deck of Death – each suit is an exercise and each card dictates the number of reps
Diamonds: Star Jumps
Spades: Jump Squats
Hearts: Ice Skater Hops (2 is 1)
Clubs: Tin Soldiers (back vertical – bringing straightened leg up to horizontal, hip height, 2 is 1)
Jokers: Merkins, Ramp/Stair Run
Lagniappe – PAX did one burpee while card-puller walks up to choose card. So, continuous motion, finishing the 52 card deck right at the buzzer.
The PAX: Akbar, BBQ, Einstein, MobyDick, Tanked-Up, Turbo-Dog
Count-o-rama, Akbar leads us out with a prayer.
Thanks guys. Always fun to lead.
The Gipper PAX turned out strong this morning with nary a concern about tonight’s rendezvous with the Gnarly Nutria. After a warmup of SSHs, mountain climbers, seal jacks, Peter Parkers, IWs, Parker Peters, toe touches and Merkins, we headed over to the Justice Center for an animal parade. Crab walks, ostrich walks, bear crawls, gorilla walks, and frog jumps down the alley and then a short mosey to the opposite side of the JC for a series of passing games. Keeping it light to keep the legs fresh for those making the trek to compete in the GN but still competitive enough to make a nice downpainment on the day for the others, we worked together as a team to keep the ball moving and paid the price in penalty exercises when our teamwork broke down. Back at the Shovel Flag, Moby prayed us out. Thanks for letting me lead guys.
The Sun posted for a change this morning at the Gipper, after what has seemed like an endless string of rainy days.
Short disclaimer …
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Shrugs, Butt Kicks, Swimmers
Mosey to the upper deck of the St. Tammany Justice Center parking garage
Event; from the F3Nation Exicon: Hindenburg B.L.I.M.P.S.
At the four corners of the parking deck, running to each corner
4×10 Burpees
4×20 Lunges
4×30 Imperial Walkers
4×40 Merkins
4×50 Plank Jacks
4×60 Squats (ran out of time to do this last one, the PAX will do this for homework – on the honor system)
The PAX: Akbar, Barely Legal, BBQ, Cowbell, Fred Einstein, Jose10K, Moby Dick, Shooter, Turbo Tax
Count-o-rama, Jose10K leads us out with a prayer.
Thanks guys. Always fun to lead
I need more Cowbell, wait, I any Cowbell. Cowbell was supposed to have the Q, yet he called an audible. Have no fear Jose is here to step up, and step up he did. Since I am now sounding like Bushwhacker, referring to myself in third person, I will get on to the workout. I was tossing around a few different ideas, but when there arrived only 6 participants I went with tabata: 45 seconds of an exercise, 15 seconds rest. I started us off, and then went around the group with each participant calling out a different exercise. Peacock, Waves, Slots, Blue Note, BBQ, and YHC were rolling when a very peculiar young man rode up on his bike. He was a mixture of a homeless man mixed with a meth head, crossbred with Joe Dirt. He was shirtless, tatted up (yet the tats made no sense whatsoever), and clearing on something. He proceeded to shower at the Gipper, brushing his long locks, while talking to himself. As a group we were all amazed that an outdoor shower existed at the Gipper. To which Joe Dirt’s distant inbred nephew replied “It feels so good, and that we should definitely each try it when we finished” Never a dull moment at a FIA/F3 beatdown. COT and BBQ prayed us out.
Wanting to pay tribute to at least one of the many fallen officers of past, present and unfortunately the future… YHC pulled the “Hightower” from the Exicon honoring Jacob Hancher. At 23 years of age and only 8 months into service on the Myrtle Beach police department on 10/3/2020 responding to a call of Domestic disturbance he was met by a 20 year old COWARD. While hit with multiple rounds and on the ground Jacob Hancher managed to unholster his weapon and return fire… He ultimately took a final round at point blank range which ended his life.. With these turbulent times and all this crazy media talking of defunding our brave men and women in uniform, I simply felt the need to at least share with the men of F3 on this Gloom, Jacobs story.
Warmup
Reverse order of the date
20IC SSH
10IC Toe Touches
3 Merkins
20IC Mummy Kicks
10IC Windmills
3 Merkins
20IC Butt kicks
10IC Cherry Pickers
3 Merkins
Thang
“Hightower” Mathew 5:9 Blessed are the peacemakers, for they will be called sons of God..
I for one firmly believe the Majority of those who where the uniform are peacemakers!!
Completed rounds in multiple locations
R1 Trailhead 9 Burpees
R2 Bottom of parking garage 9 Man-makers bear crawl halfway up the ramp and spring other half.
R3 3x Hand release 9 Merkin Burpee back pedal half of flat sprint remainder.
R4 3xJump squat 9 Burpee bear crawl half and sprint remainder.
R5 Include all rounds for conclusion.
Moseyed to the court house spilt into 2 groups.
G1 1,2,3 step broad jumps up the steps while G2 rail crawled up the handicap ramp. F/J
To the benches remaining in 2 groups G1 Box jumps 20 G2 2 is 1 bench jump overs.
F/J
Returned to the trailhead for Mary.
20IC Scissor kicks
10IC Flutter kicks
3 BB sit-ups
20IC Bicycles
10IC Crunchy frogs
3 BB sit-ups
20IC 100s
10IC Left elbow right knee F/J
3 BB sit-ups
Announcements and YHC prayed us out giving thanks for Jose 10k moms successful surgery..
Appreciate leading you men this Gloom and your commitment and accountability to become better men!!
Till the next Gloom 👊🏼👍🏼✌🏼!!
You get what you pay for. That means one thing when buying a watch or refrigerator but quite another at an F3 Beatdown. The F3 downpayment on the day is measured in effort and sweat and, make no mistake about it, you do indeed get exactly what you pay for.
So after a quick preliminary warmup of toe touches, shoulder taps, seal jacks, Peter Parkers, SSHs, and Parker Peters, the Gipper PAX made their way to the courthouse, completing the warmup upon arrival with an inchworm walk up the alley.
Mosey to the top of the courthouse parking garage where we partnered up. Each team worked on completing 100 burpees, one partner knocking them out while the other backpedaled down the ramp and then ran back up to relieve his partner.
Then to the Veterans Memorial where the partners attempted 100 hand release Merkins coupled with strict lunge walks.
On to Oak Alley for 200 body weight squats, crab walks and bear crawls.
And wrapping things up with a stop at the courthouse benches on our way back to the Shovel Flag. A couple of broad jumps combined with partner back to back Al Gores.
Nameorama and then BBQ prayed us out. Great job this morning guys. Thanks for letting me lead.
Warm and humid for the gathered PAX, this Wednesday morning at The Gipper
Short disclaimer …
Warmup:
all 20xIC: SSHops, TTouch, HBillys, GMornings, IWalkers, SShrugs, MKicks, Swimmers
Event #1: Partner up for a running count of 50 box jumps, 100 lunges, 150 skater hops. While one partner exercises, the other runs the courthouse stairs up, and around the half block, then trade places.
Event #2: Atop the parking garage, 1st and 10, with 10 burpees, sprint, 1 merkin, jog back, then 9 burpees, sprint, 2 merkins jog back,…etc; ad nauseam
The PAX: Akbar, Barely Legal, Bean, Cowbell, Einstein, Moby Dick, Nacho Libre, Mr. Shooter, Turbo Tax
Count-o-rama, AKbar leads us out with a prayer.
Thanks guys. Always fun to lead
Arms, Legs, Core and Funk. The weather cleared but the beat down stayed under the roof at The Gipper. Warm ups were side straddle hops, grass grabbers, wind mills, regular and inverted imperial walkers, regular and inverted Peter Parkers. Self love, arm circles and cherry pickers. Arm work outs with coupons were curls, military press and rows or kettle swings. Legs were Al Gore meets George Thoroughgood, Bonnie Blair’s and squats. The reps for each exercise was 10,15, 20, 15,10 and 5. Core work of of 20 reps each. Freddie Mercury, Flutter kick, American hammer, leg raises, scuba Steve, Einstein’s leg and arm stretches, LBC’s and crunchy frogs. Music was added for the crunchy frogs. Cow Bell led to “ Get the funk out of my face” by The Brothers Johnson. The 1977 disco tune turned the last exercise into the funky crunchy frog and for a moment it was F4! Fitness, Fellowship, Faith and Funk! Fletch prayed us out.
