F3 New Orleans

Tag: The Gipper

  • 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.

  • 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.

  • Shooter Shuffle! – from BBQ

    We did the usual old guys long and strong warm up. In Shooters honor we used coupons in the beat down. A deck of cards was used to pick the exercise and number of reps. Aces and face cards were all 10 reps. The 4 suits represented one exercise with the coupons. Chest press, overhead press, squats and windshield wipers over the coupon. We had a strong PAX and got thru the entire deck. Only one coupon broke by YHC. Name- arama and giving the FNG the F3 name “John Deere”. Prayers for those impacted by the CA fires, Bourbon St attack and BBQ’s brother Ned fighting pneumonia. Fletch prayed us out. It was an honor to lead these fine young men!

  • Annual Norwegian Speed Skater Workout – from Einstein

    Cold and windy at The Gipper this morning ~ 28 degrees.

    WARMUP: shortest warmup ever – IC15x; toe touch, side staddle hops

    THANG: Norwegian Speed Skating Dryland Workout
    2 sets of 10 routines, each 20 minutes

    With intentions for LA fire victims, NOLA French Quarter victims and families – Barely Legal prayed us out.