F3 New Orleans

Tag: The Gipper

  • No Time to Waste

    Seven veterans and an FNG rolled into The Gipper AO for an abbreviated beatdown ahead of Thursday evening’s F2 get together at The Tap Room. With no time to waste, the PAX warmed up with 10 reps each IC of SSHs, Merkins, Toe Touches, Mountain Climbers, Seal Jacks, Plank Jacks, Windmills and Peter Parkers.

    The PAX then retrieved cinderblocks from the undisclosed top secret location and got busy with a set of 7s…6 manmakers with a cinderblock followed by 1 set of lateral jumps over the cinderblock with 25 yards of suitcase carries in between, 5 and 2, etc, etc.

    Then it was time for one off cinderblock exercises: 10 reps each of Merkins, Swings, Around the Worlds, Figure 8s, Woodchoppers, Goblet Squats and RDLs with a 25 yard OH cinderblock walk inserted between each exercise.

    A final 25 yard out and back sprint and just when things seemed to be getting started they were over. Countorama, nameorama with our new FNG (TankedUp!’s fully grown 2.0) scoring his nickname Donovan, and a prayer courtesy of Moby Dick to end the festivities on a positive note.

    Thanks for letting me lead, guys, and thanks for the post-beatdown fellowship. It was a fun night.

  • A very thankful 4 years of F3

    YHC was greeted this beautiful anniversary gloom by 11 PAX waiting to celebrate an F3 anniversary the right way, with a beatdown of course.

    While planning this beatdown, YHC started thinking how grateful he is of F3, Shorty EH’ing him hard to “just come out and see.” I’ll be forever thankful for the men (and Rudy) of F3 NOLA, and for the Northshore guys for taking a rival brother in like their own. You all are one of a kind!!

    The workout went something like this:

    COP: Warm Up: All IC X 20

    Grass Grabbers, Hillbillies, SSH, Windmills

    Mosey to the Justice center doing butt kicks and high knees en route. Arrive at Justice Center parking lot for some ‘Bone the Fish.’

    Left shuffle to one side, run forward, right shuffle back, back pedal to start

    Left Karaoke to one side, run forward, right karaoke back, back pedal

    Mosey to the top of the parking garage for 11’s (in honor of my favorite AO, Wolfpack Mountain)

    Burpees at the top of the mountain starting at 10, run down the ramp and do 1 merkin, descend burps and ascend merks until 1 burpee and 10 merkins.

    Because the breeze felt so nice, YHC decided to stay at the top of the garage for: Quarter Pounder: Each set of light posts represented 25 yds.

    Sprint 25 yds, 25 merkins, run backwards to start

    Sprint 50 yds, 50 squats, run backwards to start

    Sprint 75 yds, 75 LBC’s, run backwards to start

    Sprint 100 yds, 100 SSH’s, run backwards to start

    YHC REALLY wanted to make it a double quarter pounder but time would not allow, maybe next time.

    COP/ 6MOM: Hurricane Hoedown:

    4 variations of flutter kicks, meant to start at 7 reps each and work down to 1, but again, time messed us up so we started at 5 reps each.

    Hands up flutter kicks X 5, hands behind back flutter kicks X 5, lean back flutter kicks X 5, regular flutter kicks X 5

    Repeat X 4, repeat X 3, repeat X 2, repeat X 1

    Mosey back to the flag one minute late (sorry not sorry), where Grundy was waiting on us, apparently he went running with someone else? rude.

    F3 NOLA 5 Year Convergence this Saturday in City Park, 0630, Coffee, Beignets, breakfast to follow. 3 mile pre thang 0600.

    Northshore F2, Thursday October 17 at Barley Oak, 0600, 30 minute beatdown led by YHC with drinks to follow.

    Bean prayed us out.

    Thanks for letting me lead, and thanks for everything, F3.

    Heres to many, many more!

    -Cowbell

  • Dinner, then Dessert

    Ten men posted at The Gipper Wednesday morning ready for fun and games as a reward for completing the Iron PAX Challenge only to learn that they would have to eat their green beans before enjoying dessert. So after a disclaimer and a warmup of Imperial Walkers, Squats, Merkins, Groiners and Seal Jacks, the PAX made their way to the temporary resting place of two newly acquired coupons otherwise known as tractor tires. Assembling into teams of 5, teammates took turns flipping those bad boys to a secret undisclosed location. Don’t worry, Barely Legal (who knows everyone in Gipperland apparently) had secured “permission” for our coupons’ final resting place. Hopefully they’ll be there next week.

    The PAX then transported themselves to the Justice Center via the mosey method where they teamed up once again, this time in teams of 2. Each team selected a ball (most went for the always safe tennis ball and no team was brave enough to select the sole Mardi Gras vintage superball) for surprise exercises. First up was the burpee: partner 1 performed the burp while partner 2 threw the ball high so that partner 1 had to stretch to catch it while jumping out of the burpee. Flap jack and repeat for a few rounds. Then we moved on to 180 hops with partner throws. Amazing feats of athleticism ensued, and it’s too bad ESPN was not present because there was at least one top 10 play of the week involved.

    The partners also hit some shuffles with ball exchanges and in between it all the ball play hit some Mary consisting of A-B-C-D abs, alternating Supermans, and Nolan Ryans.

    Then we recovery walked over to the Justice Center entryway for four rounds each of 40 yards of:

    Accelerate, float, sprint;

    Shuffle, sprint; and

    Backpedal, sprint.

    Mosey back to the shovel flag for countorama, nameorama, and Ringo prayed us out. Thanks for letting me lead guys and remember that the best part of dessert is in your imagination and anticipation, not the actual dessert.

  • Concrete Jungle

    The Gipper PAX closed the books on the 2019 Iron PAX Challenge in the Gloom this morning. Hauling their concrete blocks to the concrete roof of the concrete parking deck of the Justice Center, the PAX jackhammered and pounded their way through the grueling Week 4 workout. Merkins, squats, swings, Bonnie Blairs, thrusters, lunge walks and cinderblock carries for time…it was all an oxygen deprived affair in tropical conditions. To its credit, the PAX refrained from tossing the cinderblocks from the roof when the final whistle sounded, but it’s safe to say that it may be a while before The Gipper AO sees cinderblocks again.

    Thanks for pushing yourselves and YHC, guys. There’s something powerful about tackling a month long challenge with your buddies. None of us would have pushed ourselves as hard alone.

    Now we need to get creative and come up with a challenge that we can send F3 Greenwood’s way…

  • Pain Cave

    10 men visited the Pain Cave this morning at The Gipper. F3 Greenwood tried to kill us all with the inaugural Iron PAX Challenge last year and, having failed, have renewed their efforts in earnest with this year’s challenge.

    After a very brief warmup and some pre-challenge logistics, it was time to get started. The buzzer sounded and the troops were off for AMRAP in 43 minutes of:

    10 pullups

    15 burpees with lateral jumps over a coupon

    20 coupon curls

    25 coupon thrusters and

    30 gas pumps.

    A combination of Cowbell’s head banging music and everyone’s muscle fatigue soon heated up the AO as the PAX pushed themselves to accumulate reps. All in all, it was a good showing for a group of men who all look much better than they did on their virgin posts.

    One more week to go men. Thanks for letting me lead.

  • I didn’t go to Notre Dame

    We did a lot.

    Bushwacker sends us on our way with his St. Paulesque – Epistle to the Gipperians.

  • A Love Letter to the Gipper

    Hey Gipper! It’s been a while. Did you miss me? I sure missed you. In fact, I missed you so much that slow-ass drivers and blinding rain couldn’t keep me away this morning. As they say, absence makes the heart grow fonder! And, of course, my most sincere apologies for my lateness, but I made sure you were in the excellent hands of Barely Legal until I arrived. He made sure you were nice and warm with Windmills and other exercises by the time I got there. Though I had to be absolutely certain you were ready to break a sweat by adding Torso Twists and Scorpion Kicks to the list.

    I didn’t want to waste any time in getting reacquainted so I lead you to the top of the justice center parking garage, which seemed like the perfect setting for some…fun n games;)

    I was planning to honor Coconuts, and crown a new champion in Turbo Tax’s conspicuous absence, but, alas, I forgot my phone with the freshly downloaded Beep Test app. Instead, I – wouldn’t quite say settled – on Doracides to really get you all hot and bothered. Moby Dick was playing with himself, as we all teamed up to do cumulative 100 SSH, 200 Merkins, 300 Squats and 400 100s, while the odd partner did suicides with 1 or 2 burpees at each point.

    By this time our pulses were racing, but things were really about to get Jacked Up. In cadence, we did a set of x50SSH, then 40Seal Jacks, 30 Plank Jacks and 20 Smurf Jacks. I don’t know about you, but that really took my breath away!

    After revving our engines so hard, I wanted to finish things off a little more gently. So we mosied back to the flag for some Little Manny Crunches and Freddy Mercurys.

    Still flying high on the buzz of our electrifying encounter, the COT was immediately followed by some direct O MY HALLELUJAH from Einstein.

    I’m sorry I had to run out so abruptly when we finished, but, ya know, I had a… thing… I had to get to. You were incredible Gipper! My body aches in places I didn’t know I had, for cryin’ out loud! You’ll always be my favorite…be seeing ya.

  • Am I A Masochist?

    Something that Turbo said a couple of months back kind of has stuck with me. He said something like (paraphrasing) ‘I’m not sure there are many people who like putting themselves through painful workouts, except of course Grundy…’ I laughed it off at the time, but the more I thought about it I had to conclude that it was actually true! If I see or hear about a workout that is labeled “painfully difficult” or “crazy hard”, my next thought without fail is “when can I try it!!!!”

    This type of attitude might categorize me as a lower level Masochist which by definition is “a person who enjoys an activity that appears to be painful or tedious. ” But on some level though, if we are being honest with ourselves, everyone in F3 is a little bit like that to one degree or another.

    So when Turbo said that the hardest workout he did all of last year was the week 2 cinderblock workout from the Iron Pax Challenge (which is coming up again in September so sign up here with F3 New Orleans at https://f3greenwood.com/ironpax-form/ ), my ears perked up and I immediately went into planning how I can make it happen again. I was not there the first time, so I needed to experience the pain…

    Turbo got me the cinderblocks and the rest was history. 8 men in total were going to go through that beatdown again because I am indeed a Masochist..

    After a brief warmup in cadence with some SSH, arm circle series, and good mornings, we walked over to the gravel pit near the trailhead for the main and only event.

    Cinderblocks in hand, we embarked on the madness.

    4 sets of 8 minutes
    * Perform as many reps as possible in 8 minutes of each set
    * After 25 reps, run 25 yards out and back (50 yards total)
    * Rinse and Repeat until 8 minutes is up
    * Make note of your rep count
    *Rest 2 minutes exactly between sets

    Set 1 – Squat Thrusters w/Coupon
    Set 2 – Curls w/Coupon
    Set 3 – KB Swings w/Coupon
    Set 4 – Manmakers w/Coupon
    * Coupon – Standard concrete block – 25lbs-35lbs

    Total Score = Set1+Set2+Set3+Set4

    It was as bad as it was hyped up to be and, true to my nature apparently, I loved it! We limped back over to the flag for a quick count off and Shooter prayed us out.

    Truth be told though guys, doing all of this type of stuff wouldn’t be anything outside of doing it alongside one another. We truly make each other better and it’s amazing to be a part of a group of men of the highest quality.

    Until next time,
    Grundy

  • Circuit court in Session

    Recovering from Waterpik’s light rep but high intensity beatdown from the day prior. YHC decided to bring some coupons of his own to the Gipper crew. Arrived at the AO to the sights of Moby, Akbar and Maverick loosening up around the flag. Knowing the PAX would soon swell by 4 as Cowbell rolls in hot and the prethangers of Legal, Turbo and Einstein come strolling in. Brief chatter as the instructions are given to what this beatdown will entail and wanting to make sure no modifications would be needed we jumped to it..

    Brief warmarama all IC 15 SSH, Imperial Walkers, Windmills and Toe Touches followed by our first 1:30 of the daily ISI (15:30 total for our final day) T-👏🏻 to all the participants on this great challenge offered up by the Northshore’s Bushwacker.. I never could have pushed through without the push of the PAX for this one but certainly glad I did.. Cowbell mentioned adding up the total cumulative count to know officially how long of planks we completed.. Look forward to seeing that number Cowbell, not to worry we will confirm with Grundy on your specs just to be certain nothing’s missed..

    Circuit court in Session

    PAX starts the Mosey carrying the coupons over to the Justice center and along the way Q has one of the PAX retrieve a medium boulder from the rock pile to add to our gadgets that will be used on this Gloom.

    Arrived in the middle for a long explanation by your YHC, but thankfully this high IQ PAX was able to put it all together. We created 7 stations with the 8th acting as our timer of sorts.

    S1 Band curls, S2 Jump rope, S3 Mountain climbers, S4 Boulder Shoulder raises, S5 Stretch Ball sit-ups, S6 30lbs plate press, S7 Alternating Step-ups and S8 controlled the timing by running to JC up the ramp down the stairs back up the stairs and backdown the ramp returning to the start creating on round of completion once of course the PAX dropped and completed 1:30 of Plank before the switch and the next round..

    Timing played out perfectly as each PAX completed the 8 circuits by 0640.. We gathered up our coupons and returned to the flag with a min to spare, so Q introduced a sample of next months challenge with a 30 sec hold in the lowered squat position.

    Counted off, announced the F2 plans, COT.

    Thanks to Maverick for leading us out with a prayer!!

    Always enjoy posting the Gipper with the Covington PAX and till the next Gloom 👍🏻👊🏻✌🏻!!

  • Gipper before Gnarly

    “It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way…”

    Yes, and us polite Northshore`ians would face the uptowners guillotine late Wednseday night. So an easy workout was the call for Wednesday morning.

    Here is how it went:

    disclaimer

    warmup ICx20: ss hops, toe touch, arm circles, good mornings, imperial walkers, high knees, butt-kicks, smurf-jacks

    mosey to the Taj-Mahal: circle up around the flag pole for a ring of fire – pushups and bear crawl clockwise, pushups and bear crawl counter clockwise.

    step over to the nearby “Grassy Knoll” for 10 sprawls and 10 roll-ups

    mosey to the Justice Center parking garage top for a deck of cards routine – using: clubs to do crunches, hearts to do hillbillys, spades to do squats, diamonds to do merkins, joker to do wife pleasers. When a “2” card turned up, we did a 2 minute plank

    mosey back to the flag as time expired.

    Shooter prayed us out with a good one.

    Thanks guys – it’s always a fun Wednesday morning at The Gipper.