F3 New Orleans

Tag: The Gipper

  • Toil before The Tempest

    I had a new routine ready for the Pax this morning, but it being wet and humid, and me not wanting to get my Little Lord Fauntleroy outfit smudged, I decided to go with some old stuff.

    Warmup IC: Side Straddle Hops, Good Mornings, Smurf Jacks, Toe Touches, High Knees, Arm Circles

    Mosey to Bedrock Garden, with everyone grabbing a boulder for: curls, elf on the shelfs, squats, and overhead presses.

    Mosey to the Taj Mahal parking lot for some leg swings, then a ladder shuffle to and fro

    Mosey to the front of the Taj Mahal, circling up around the sans flag flagpole. Ring-of-Fire routine with push-ups and bear-crawl aplenty.

    Mosey to the Grassy Knoll for 10 quick sprawls

    Mosey to the Justice Center Parking Garage ramps – heading up the ramps backward lunging, then sprinting.

    Mosey back to the flag via Indian run.

    Circle up for count-o-rama and FNG naming- welcome Slowpoke Rodriguez!

    Akbar prays us out

    Thank you wee bastards for letting me lead.

  • A Tale of Two Beatdowns

    My M recently brought home another cat. That’s right, we have two. And a dog. And a rabbit. (And two frogs, but those don’t count, as I expect one or both to die any moment now, just as all our fish have.) The new cat was supposed to be an outside cat, which was what supposedly made her addition to the family “okay.”

    Anyway, this cat was excessively loud yesterday morning – mewling and meowing and just going on and on. I eventually realized she was in heat, but, seeing as I had to get somewhere quickly, I decided to leave her outside and deal with it later. Well, yeah… you guessed it – I returned home to find her in the empty lot next door with some street rat, mid-coitus. I chased off the offending male, but the question is – was I too late?

    The scene prompted looks of rebuke from my Old Mandeville neighbors, an awkward conversation with my 2.0’s about the reproductive system, and worst of all, the possibility of a future animal kingdom that rivals that of Bushwacker’s. (Haven ‘t been to his farm? Try it around 5am and, if you make it past the goats, you’ll get attacked by a rooster with a large hole gnawed out of his backside.). Okay, the point of this overly long tale? Don’t put it off, gentlemen. Wake up when the alarm goes off. Write that email that you’ve been avoiding. And for heaven’s sake, as Bob Barker reminds us, get your pet spayed or neutered asap. Alright, apologies for the delay … the beatdown:

    Warmorama: Toe touches, windmills, IW’s, SSH’s, all IC x10, plus 10 merkins OYO.

    Thang: Mosey to the Taj Mahal for a quick partner routine. P1 runs the perimeter while P2 does an exercise. Flapjack. The exercises were:

    • People’s Chair w/ Air Presses
    • BTTW w/ Shoulder Taps
    • Donkey Kick-offs (on the wall)

    After doing two rounds of the above, we moseyed to the back of the Justice Center for some quick 1 minute AMRAPs:

    • Freak Nasties
    • Jump Squats
    • T-Merkins
    • Bulgarian Split Squats (30 secs ea. leg)

    Needing to leave a bit early, YHC arranged for Cowbell to take over with about 10-15 mins left. After hearing him explain the “Quick Killer,” the pax had to be happy he wasn’t provided any more time than that. (I myself was glad to quietly slink off right before the 27 burpees…)

    The Quick Killer

    • Merkins x28
    • Squats x28
    • Sister Mary Katherine’s x28
    • Burpees x28
    • Sit-ups x28

    The QK starts at 28, then descends with each round by 7. (Or something like that.) I know Cowbell had intended for 4 rounds, but I could hear the scoffs trailing off in the distance as I quickly exited.

    Thanks men, for both choosing to get out the bed today and for allowing me (and Cowbell) the opportunity to lead.

  • Agility at The Gipper

    14 strong at The Gipper this morning for some agility and Tabata work after a quick warmup of SSHs, Merkins, IWs, Mountain Climbers and Seal Jacks, 20x IC. A quick mosey brought us to the Justice Center where YHC set down four cones, and the PAX got down to business with various variations of shuffles, back pedals, carioca, skips, and sprints. The PAX also mixed in a few Tabata sets of pistol squats and lateral single leg step ups on the Justice Center benches.

    It was great to have Big Cat return to The Gipper and also to have an FNG, BBQ’s son, visit us from St. Louis. A 6’9″ former college basketball player who now works for FedEx, the freshly dubbed Mailman put in a solid performance, raising the average athleticism of our Wednesday morning group considerably.

    Thanks for letting me lead this morning guys. See you in the Gloom.

  • “40 mins of hell”

    Returning to the PAX after a 6 days away would prove to be taxing on this YHC. None the less these Gipper men don’t post for light workouts as proven from the month of September and the IPC challenge.. Every Wednesday has provided double digit post for quite sometime now which is great to see. So not wanting to disappoint Q pulled out the ole “Nolan Richardson“ from the Exicon. Having done this in weeks past at the Marsh and knowing the work it entailed YHC knew he could rely on his F3 Brethren to motivate and inspire once again to get through it..

    Many T-👏🏼👏🏼 to Einstein as the Q was fortunate to partner up with he and Hammer as the odd man out.. Einstein crushed the Merkin round with a great display of endurance ripping out 70 without stopping this was most impressive considering all accomplished prior to that round in the Nolan.

    With each PAX partnered I am sure limited conversation was shared as we grinded to completion..

    As we moseyed back it was nice to hear the chatter amongst Barely Legal, BBQ and Hammer as they remembered the years past of college games including the likes of LSU and Loyola Marymount. When it comes to knowledge of music and movie quotes the PAX all know who that trophy belongs to being no other than Hammer.. YHC learned this Gloom that it also expands into the realm of College stats and statistics as Hammer rattled off the score of the above game and the former LSU star Chris Jackson (not sure of the name change) and the points he dropped.

    I always enjoy the fellowship and chatter with you men and look forward to many more Gloom’s to come..

    Great to have Maverick back in the Gloom as well as the inspiration of a young PAX in Gilligan out here posting so early..

    Thanks to Maverick for 🙏🏼ing us out!!!

    Till the next Gloom 👊🏼👍🏼✌🏼!!

  • 28’s

    What beautiful weather we had this gloom! Mid 50’s with a nice cool breeze. Seems Bean was the only one prepared, adding long sleeves and high socks to his standard outfit.

    On the agenda was 28’s, a variation of the 21’s biceps exercise made popular by Arnold Schwarzenegger in the early 80’s. 

    Warm up: SSH, Torso Twist, Arm Circles (front, back), Self Love, Imperial Walkers x 10

    Thang

    Mosey to pick up cinder blocks and 2 bricks. Full body exercises divided into 4 parts with 7 reps each. Bottom half to middle, middle to top half, full rep, back to middle of exercise and hold for 7 seconds. 28 reps per exercise

    YHC was a little nervous on the cadence count, but hammered through with only a few mess ups. Enough to decide going forward with round 2 would be OYO.

    5 minutes through the first round, we had a walk up EH who seemingly came out of nowhere, but we could not take credit. As we later found out that Goose and Bubba were responsible for the EH.

    Round 1

    Berkin, wide bent row, closed grip wide bench press, goblet squat, wide grip curls, shoulder press

    Round 2

    Dirkin, narrow grip bent row, narrow closed grip bench, prisoner squat, narrow grip bicep curls, stone mountain

    Round 3

    Wide berkin, supine grip row, tricep extensions, calf raise with block above head, curls, shoulder raises

    Round 4: Last round, we mixed it up a bit by combining two exercises into 1 x 10 each

    Birkin | block row, closed grip bench press | goblet squat; coupon curl | shoulder press

    One last chance to reminisce for IPC – Murder Bunnies across the parking lot to put up coupons, head back to circle. 

    Mary
    Leg raises x 10, LBC’s * 30ish

    Count, nameorama

    COT – prayers for YHC’s interview Thursday, glad to have Turbo and Moby back in action

    Welcome back Turbo!

    Welcome to F3 Big Cat! (Scott Samford)

    Thanks for bearing with me this morning, an honor as always to lead.

    Till next gloom – 

    Akbar

  • IPC Week 3/Gipper

    11 Pax arrived on a cloudy and not so windy morning for week 3 of the IronPax Challenge. We met at the courthouse to get started in the interest of time.

    YHC chose to forgo the pain until Saturday, and proctered the event.

    Warm up: Instructions and focus on form

    Thang

    300 Merkins, 250 squats, 3 mile run for time

    T claps and Mucho Respect for strong finishes from BBQ(62), Einstein(64), Fletch (57), and Legal(54)

    Cowbell34.25
    Bean36
    Steve36.28
    Einstein37.49
    Legal39.34
    BBQ40.12
    Smokey40.22
    Grover41.44
    Russo43.32
    Fletch46.36

    Who’s ready to take on Cowbell, Bean, and Steve Saturday?

    Prayers of safety for those in Sally’s path

    SYTIG – Akbar

  • Welcome to F3 “Fletch”!

    YHC intended on posting the pre-miler however the DOTD had other intentions. Steve and Bushwacker should understand if there are any questions.. Upon arrival Jose10k with his ridiculous count on consecutive post could be seen pacing the trailhead looking for an area to complete his ISI for the day, however with nothing visible to complete the task we engaged in some conversation, which allowed us to reminisce about the Ragnar experience sometime back.. Pre-milers returned and the arrival of the rest PAX swelled to 12 with an addition of (FNG) Fletch..

    warmup

    IC mixer of 10 rep count and 20 rep count.

    GM, Toe touches, Windmills, SSH, Mummy kicks, Hillbilly’s, Imperial Walkers.

    thang

    Moseyed to the Taj Mahal for a partner routine called 4×4. P1 dropped to Plank position completed 4 Merkins and 8 Mountain climbers while P2 moseyed around the Taj. R/R 2 rounds. Upon completion moseyed over to the back parking lot behind the courthouse garage. At this section YHC laid out the next series consisting of 7 Diamonds. Using the parking curbs PAX started with 7 (28) Burpees at each part of the diamond or square adding 7 to each cycle there after. 14 (56) jump squats, 21 (84) Merkins, 28 (112) LBCs, 35 (140) 100s with time pressed called an audible on the final 2. Moseyed back to the rock pile for a coupon retrieval with 42 curls for the girls and 49 chest presses.. Returned to the flag for the count, announce and COT with Jose 10k taking us out in prayer..

    👏🏼 To Einstein for the headlock on FNG Fletch..

    Appreciate you fine men following along and starting this day with a beatdown!!

    👊🏼👍🏼✌🏼till the next Gloom!

  • Duck Hunting 101

    YHC has always joked that he does F3 to he can be in shape for duck season, among MANY other reasons. Duck hunting on public land in the Mississippi Delta is a very physically demanding hobby and for some strange reason I absolutely love it. Waking up at 2am to wade through waste deep water in 20 degrees just sounds fun, right??

    Well, YHC wanted the Gipper pax to learn a thing or two about the prep that goes into a morning of duck hunting, sans water and 20 degrees.

    Disclaimer was given and PAX was instructed to grab some gear from the camp (cinder block). Each block was to account for all of the gear needed on a hunt.

    COP #1- Warm Up:

    10 Burpees OYO

    20 X SSH

    10 X Good Mornings

    10 F/B X Arm Circles

    20 X J Lo’s

    10 L/R X Nolan Ryan’s (on crushed gravel!)

    Now we need to load up the truck: 10 L/R X Elf on a Shelf with block

    Mosey to the courthouse walkway (boat launch) at a brisk pace as we need to beat all other hunting parties to the duck hole!

    Load the boat: split into 2 lines with blocks at the end of each line. Pass block down to the end of the line, and back down. R&R X3.

    The boat is launched, now we need to drive as far as we can in the timber…quick mosey to the parking garage entrance and ramp. Leave your gear while we go search for a good spot to set up: Run up the ramp and complete 10 burpees on one side and 10 merks on the other side all the way to the top. Repeat.

    We found a prime duck hole at the top of the garage!! grab your gear and meet there.

    Now its time to throw out the decoys, we brought 3 dozen this trip..

    Block swings X 12, R&R X3.

    Now its time to actually hunt, so we need to practice raising the gun to our shoulder: Chest press X 10, R&R X3.

    We shot a few ducks but ran out of time to pick them up!

    Carry your gear back to the camp.

    Count, Name, and Grundy took us out with a prayer.

    Thank you all for hunting with me and appeasing me!

    Cowbell

  • Burpee Crowd Pleaser

    Ok ok, last week got away from me. But, here is the backblast nonetheless.

    11 men met out on a beautiful morning in at the Gipper.

    COP #1: Warm up (All IC X 20)

    SSH, IW, Hillbillies, Arm Circles (x10), Jlo’s, Grass Grabbers, Toe Touches.

    Mosey to the Justice center parking lot for the first crowd pleaser:

    COP #2: Merkin Variation Ladder

    10 regular merks, 10 wide arm merks, 10 diamond merks

    9 regular merks, 9 wide arm marks, 9 diamond merks

    and so on…. we got down to 5 and YHC asked the pax if they wanted to stop and the only voice he heard was from Einstein (Respect Respect) “Lets finish!”

    and finish we did..

    Moseyed to the 2nd deck of the parking garage for the main event crowd pleaser.

    The Thang:

    The instructions were so simple. 4 exercises, 5 rounds.

    Reps were: 50,40,30,20,10

    Exercises were: Burpees, Squats, Merkins, Big Boi Sit Ups

    Complete 50 reps of each exercise, run up the ramp to the other side of the garage, down the stairs and back and then begin the next round of 40 reps each…. etc.

    most of the pax completed 2 rounds while a few over achievers (Steve, Turbo, Zoo) got halfway through round 3.

    YHC will be back and we WILL finish!!

    Mosey back to the flag.

    Thanks for letting me lead, as always.

    Cowbell

  • 11 Blockheads

    11 blockheads posted at The Gipper this morning for an Ackbar inspired beat down. After a warmup of Imperial Walkers, Toe Touches, OH Hand Claps, Windmills, Merkins and Squats, all 10x and IC, the PAX recovery walked over to the Brickyard to secure coupons and brace themselves for The Thang.

    8 sets of 4 minute blocks: 10 coupon swings every minute on the minute for 2 minutes, another exercise for a full minute, and then a minute rest. When the dust settled, the PAX had performed 160 coupon swings and 1 full minute each of Coupon Merkins, Bulgarian Split Squats each leg, Manmakers, Around the Worlds each direction, RDLs, and coupon Al Gores.

    Countorama, nameorama and a Jadeveon inspired prayer. If you haven’t read Jadeveon’s recent BB, Leave No Man Behind, it’s worth your time.

    Thanks for letting me lead guys.