F3 New Orleans

Tag: The Gipper

  • Doracidal Tendencies

    The day to tackle the one remaining AO I had never Q’d was upon me. QIC felt the strong  need to conquer The Gipper in a most unforgettable manner, though only the astoundingly hardcore Wednesday PAX could tell you whether or not my mission was indeed accomplished. I consider it a show of respect to my fellow F3 warriors to come with an overstuffed beatdown itinerary. Such was the case on this gloom, and I was so excited about my bag O tricks that, upon Grundy’s traditional 11th hour arrival, we began in earnest.

    WARM UP (Not Warm at All)

    Toes Touches 10x IC

    Arm Circles -> x10

    <- x10

    Cherry Pickers x10

    Hi Knees x10

    Scorpion Kicks x10

    THIS HERE THANG

    Towels were kindly distributed to the PAX in consideration of posterior comfort, as we mosied to the parking garage. Up the 1st ramp we ran backwards for the 1st half and forwards for the 2nd half. On the 2nd level we partnered up for Doracides! (the next level of Dora 1,2,3) P1 runs a 3 point suicide, doing 1, 2, and 3 burpees at each respective point. Meanwhile, P2 is working on a cumulative 100 LBCs, 200 Putins, 300 Freddy Flutters, and 400 Crunchy Frogs. Ok, QIC will be the first to admit that there was a risk of catching several murder charges, assuming I myself survived such shenanigans. In truth, though, the selection of core exercises was a great mix, but would be most appropriately be performed in the opposite order than was precribed on this day.

    After a double (or was it triple) 10 count, the PAX overtook the next ramp by skipping up the 1st half, running up the 2nd half, and, without stopping, mosying down the stairs and to the steps in BACK of the court house. Running woefully short on time, we did some mercifully abbreviated Irky Drks (a Bushwacker exercise still in the test phase), which consisted of a incline merkin on the bottom step, then next step, then next, before heading back down with decline merkins on each step.

    The mosey continues back to the trailhead for a quick round of 1 minute yoga, which consisted of table top, right balanced table top, left balanced table top, cat/cow, and child’s pose.

    COT

    Einstein (aka Cuz) prayed us out as we each embarked upon a new day and a new adventure!

    Thanks, brothers, for following my lead without giving in to the overwhelming urge to mutiny, and for being a source of inspiration in my universe.

  • Just Another Training Day at The Gipper

    This morning at The Gipper felt like just another training day back in the high school basketball, soccer or (fill in the blank) days.  After a preliminary warmup of Imperial Walkers, Toe Touches, and Windmills, all 20x IC, the PAX departed the trailhead and continued our warmup on the way to the front of the Justice Center.  We ran, skipped, shuffled, backpedaled and even threw in some Lt Dan’s on the way.

    YHC threw down some cones upon arrival, and it was time for agility drills.  Three times through for each drill.  Sprints/shuffles, sprint/carioca, backpedal shuffle, crossover runs, diagonal sprints, accelerate/sprint/decelerate/sprint, and then accelerate/sprint/decelerate to dead stop drills were the order of the day.  Then YHC threw in his favorite for the agility finale, the box drill.  Grundy promptly stole YHC’s thunder, expropriating a great misdirection joke for his own comedic benefit.  Then Einstein jumped in to generate more laughs.  YHC would do well to remember Grundy’s basketball credentials and Einstein’s uncanny ability to make a good joke even better when planning a surprise for future agility beatdowns.

    Soccer run back to the trailhead with headers and 3 step accelerations sprinkled generously into the mosey.

    3 minutes of Mary back at the trailhead to close things out with T Merkins (20x IC), hip ups (10x IC each side) and straight legged jackknives (10x IC each side).

    Countorama, nameorama and then Coconuts prayed us out.

    Thanks for indulging my old school nostalgia, guys, and thanks for letting me lead. Hope you all got your money’s worth this morning in the Gloom.

  • To be a Millennial in the F3 nation!!!

    Q searched the list of exercises and found what would prove to be a test of many measurables on this mid 60 Gloom. Arrived to the Gipper on time after catching all but 1 Red light along the way from Mandeville. Man that’s enough to get this guys heart rate up without any physical activity.. Luckily still arrived on time at my favorite AO here on the Northshore..

    Warmarama
    10IC Good mornings
    15IC Toe Touches
    20IC SSH
    25IC Mummy kicks
    10IC Windmills

    Beatdown simple explanation!

    The Millennial (rep count totaling 2000 including the 10 yard runs between)

    Moseyed to the Justice center parking garage for an explanation to the PAX. Exercises chosen for the 100 counts were Merkins, Squats, Mountain climbers, Shoulder taps, Alternating leg lunges, Imperial walkers, Hand release Merkins (modified), LBCs, Flutter kicks and last but not least Burpees..
    All series except the Burpees was the first man to reach a 100.. Einstein proved to be the beast of the Merkins. With Turbo and Coconuts taking turns on the MC and shoulder taps.. Moby proved his grit on the Hand release Merkins and Maverick proved best on the Squats. Barely Legal and the Q were just happy to hear the sound of another yell out 100. For the last series of Burpees the Q allowed each PAX to count a set of 15 with Einstein finishing with the last 10.. Once done we took our last sprint of 100 yards with Moby bolting out across the third floor like a Zebra in the safari running from a starving lion.. Great job Moby!! 3 mins to spare we journeyed back to the flag for count off, announcements and COT..

    Thanks to Barely Legal for praying us out!!

    Appreciate the lead gentleman and welcome to The Millennial!!

    Although my doubts still linger as to if my children being Millennials would have worked that hard this Gloom!!

    Great work men!!

    👍🏻💪🏻👊🏻✌🏻

  • NO ! you enter the title here

    Seven Pax posted at the Gipper on this somewhat fall-ish Wednesday

    holy crap there’s Steve back from Hollywood

    …here is how it went

    Short disclaimer …

    warm-up
    table shuffle: this exercise is where we grab folding tables out of a city pickup truck, and scatter them all over the place
    then…mostly 20xIC: toe touches, side straddle hops, good mornings, seal jacks, windmills, high knees, arm circles, smurf jacks(helium audio count by Grundy(nice touch)), imperial walkers, butt kicks

    mosey to the front of the Taj-Mahal

    circle up on the outside ring of the flag pole court for plank-o-memorial

    round one: with all holding plank, one pax at a time, bearcrawls in toward the flagpole, reads aloud a memorial brick, picks out a number in the date, and the group does that many merkins, pax bearcrawls back to his starting position, repeat all around each taking a turn
    round two: same as round one except replace merkin with a mule kick

    mosey to the St.Tammany Parish Courthouse parking garage

    lunge walk backwards half way up the ramp into garage, turn and sprint the rest of the way, repeat up to top level

    once at the top level we do four sets of: a one minute exercise, followed by a run down the ramp, then up the stairs, exit to the upper ramp and head back to the starting position
    set one: one minute of squats with kick to the front
    set two: one minute of squats with kick to the right and left
    set three: one minute of flying burpees (burpee with 180 rotation on the jump up part)
    set four: one minute of snatch and grab; jump forward, pick up imaginary whatever, jump backward, pick up imaginary whatever

    sleep deprived Indian run back to the Gipper statue

    time expires

    count-o-rama, Cousin BushWacker leads us out with a prayer

    It’s always fun! Those who were not there… missed it.

  • The Usual Suspects

    The usual suspects rolled in from the Gloom at their usual times this morning, Maverick hitting the tarmac just in time to join the warmup of dynamic stretching exercises up and down the fake train platform at the Covington trailhead:  lateral SSHs, lunges with a twist, lateral lunges, a variety of skips, and some additional soccer style exercises to get the blood flowing.

    Mosey to the front of the Justice Center for a set of 7s:  pistol squats to Marios using the benches at the bottom of the stairs and ice skater hops (Bonnie Blairs or Apolo Ohnos) at the top.  We attacked the stairs laterally to keep with the theme of the day, moving sideways to move forward.

    Mosey to the side of the Justice Center for 3 sets of:  10 T Merkins and 10 jackknives each side with a lateral bear crawl around the circle and back thrown in for good measure.

    Mosey to the back of the Justice Center for an exercise YHC learned while posting with Charlotte Metro a few weeks ago:  the railwalk.  Pole dancer might be a more appropriate name but, at any rate, it involves finding some railings on a ramp and then walking up the railing laterally with your hands and feet, essentially a suspended lateral plank walk with extra motivation to avoid a face plant.  Gauged by the mumble chatter, the PAX found this exercise plenty challenging and of course it was consistent with the lateral movement theme of the day.

    Another quick mosey to the Justice Center benches for a sequence of Bulgarian Split Squats (we’ve been missing you Steve…come home soon), two foot lateral hops, lateral step ups, left leg lateral hops, lateral box jumps, and right leg lateral hops.  10 reps each and then moving directly to some agility work with lateral shuffles, crossover runs, and caricoa.

    Mosey back to the trailhead to finish off with some Mary:  Nolan Ryans, Scuba Steves, and a one leg/two leg lift combo to close out the day.

    Countorama, nameorama and then Einstein prayed us out.  Thanks for letting me lead guys.

    NMM

    We attempted to EH a guy on the fly this morning.  We hooked him for a little while but the railwalk may have been too much.  We’ll see.

    Monday Night Ruck and Football October 8th.  Meet on the Mandeville Lakefront for rollout at 1815 and then we’ll head over to the Barley Oak for some F2 and to watch the Saints (hopefully) smoke the Redskins.

    NOLA Convergence October 13th at City Park 0700 hours.  Clown car from the old Winn Dixie parking lot near the causeway.  Rollout at 0600.  Don’t miss it.

    EiEi reportedly is back from Siberia and training locally for the 2nd Annual Krazy Ivan which, save the date, is scheduled for January 19th at 1900 hours on the Mandeville Lakefront.  Don’t say anything to the Southshore guys at the Convergence.  We want to spring the whole thing on them at the last minute.

     

  • Let’s get the summer out of here

     

    Seven Pax posted at the Covington trailhead & Gipper statue location early Wednesday.  Little hot and humid.

    …here is how it went

    short disclaimer …

    warm-up
    all 20xIC; side straddle hops, toe touches, smurf jacks, good-mornings, butt-kicks, windmills, imperial walkers, arm circles, hillbillies, mummy kicks

    mosey to the back of the Taj-Mahal, grab a parking post for sets of what the lexicon calls “Pure Burn” – squat about half way, on tip toes, pulse 10 times, then squat all the way down on tip toes pulse 10 times, repeat that sequence four times

    mosey to the front of the Taj-Mahal
    wall of fire: PAX pair off, one holds wall chair while partner does 10 merkins, 10 LBCs, 10 burpees; repeat this sequence 2 times

    circle up at the flag pole for merkin wave & crawl
    all pax in plank do one merkin, one pax, at a time, bear crawls in toward the flagpole, crab crawls back to start position, next pax does same, all around and then repeat

    mosey to the St.Tammany Parish Courthouse parking garage
    do step-ups on the small wall; 20xIC left leg, 20xIC right leg
    then lunge walk backwards half way of ramp into garage, sprint the rest of the way, repeat up to the top level

    once at the top level, break up into two groups. One group does merkins , while the other group runs backwards down the ramp and backwards up the ramp, switch and repeat

    Indian run back to the Gipper statue
    10 seconds of Mary
    1 second wave to Molly and Louie
    time expires

    count-o-rama, Maverick lead us out with a prayer

    It’s always fun, and thanks guys for letting me lead today

    Fall “cool fronts” right around the corner.

  • VQ – Jump and Run

    This morning , your humble correspondent was feeling like Sir Richard Branson because I had the privilege of leading my VQ.  Thanks to the PAX in attendance for covering up for all of my oversights and garbled instructions.  Y’all were clever enough to do all the right things that I meant to say rather than whatever nonsense came out.

    CONDITIONS

    72°; > 90% humidity; 6:43 AM sunrise

    DISCLAIMER

    YHC started the session by informing the PAX that he was definitely not a professional.

    THE WARM UP

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -SSH
    -Good Mornings
    -Abe Vigodas
    -Imperial Walkers
    -High Knees

    Mosey to the Palace of Justice to use their benches. (Thanks St. Tammany tax payers.)

    THE THANG Part 1: Jumping around

    Magnificent 7 Jump-o-rama

    YHC believes that F3 Bros don’t let F3 Bros skip leg day so we worked through a sequence of 7 jumping leg exercises.

    1. Mario’s (Single leg knee hop) 10 each leg IC.  Chewy introduced me to this exercise.  I didn’t remember the official name so to us they were Mario’s.


    2. Single leg burpees 10 each leg OYO.  Thanks Bushwhacker for introducing me to this one.
    3. Ohno’s (Skater jumps) 15 OYO

    4. Split squats 10 each leg IC (assembled PAX were kind enough not to point out that technically this wasn’t a jumping exercise)
    5. Wojciechowski’s (F3Nation.com calls these modified jump squats Bobby Hurley’s, but I’m from a slightly different era and will refer to these as Wojo’s whenever possible)

    6. Shaun Whites (snowboard hops) 15 each side OYO

    YHC had never done this exercise before and regretted calling out 15 reps by the time my burning legs reached the end of the set.


    7. Box jumps 10 OYO

    Mosey to Turbo Alley aka the intersection of E. Gibson and N. Vermont streets

    THE THANG Part 2: Running Strong

    F3.com has a sprint routine called “the Spartan,”, but YHC lives a long way from the Peloponnese and decided to make some major modifications.  We went with the semi-Spartan instead.

    PAX lined up and sprinted 100 yrds, doing 10 merkins at the finish line.  PAX in the lead were rewarded with 10 bonus air squats.  PAX walked back to the start all together for the next round.  Rinse and repeat.

    I can report that the last set seemed faster than the first and the assembled PAX did their best Usain Bolt impressions.  YHC cried uncle after 8 sets and we mosied back to the Trailhead.

     

    MARY

    Due to the Q’s time management issues we were limited to “2 minutes of Mary”

    Some combo of Freddy Mercury’s, Putins, Flutter kicks, and LBC’s.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    Thanks gents, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Veni Vidi Vici

    Six PAX gathered in the Gloom at The Gipper this morning to tackle the fourth and final week of the IronPAXChallenge.  Anticipating that this installment of the Challenge would be tough to complete in our scheduled 45 minutes, YHC called for an early COT.  Countorama, nameorama and a short prayer and then we were off on a short mosey to a local gym with pull up bars to get down to business.

    Mogadishu Mile for time:

    1 mile run

    50 pull-ups

    4 rounds of: 25 alternating leg traveling lunge steps and 25 air squats

    4 rounds of: 25 merkins and 25 yard sprint

    100 cinderblock squat thrusters

    50 pull-ups

    1 mile run.

    After weeks one and two, YHC thought that F3 Greenwood was out to kill us.  After week three, YHC was pretty sure he was right.  This morning’s beat down eliminated any lingering doubt.

    Julius Caesar may have said “veni vidi vici” when he made short work of Pharnaces II of Pontus at the Battle of Zela but if he had participated in the IronPAXChallenge he may have been singing a different tune.  Something along the lines of “we came, we saw, we kicked our own butts so badly that it has been tough to straighten our arms or bend down to pick something up for the last four weeks.”  Nevertheless, we did survive and hopefully made ourselves better in the process.

    T claps to the PAX F3 Greenwood for challenging us.  It has been a great reminder that we here at F3 Northshore are part of something much bigger.

     

  • 3 down and 1 to go!!!

    With coupon assistance provided by the Northshore’s unquestionable leader Turbo, 7 men posted at the Gipper this Gloom to complete week 3 of F3 Greenwood’s ISI challenge… By far this weeks challenge in the mind and body of the YHC has proven to be the toughest.. But like any other beatdown, men of F3 always come willing and ready to tackle whatever challenges the Q may dish out.. With Coconuts and YHC having tasted a small nugget provided by Bushwacker at the Marsh on Monday, we briefly chattered about the misery we were about to subject ourselves to and the thought of what inspired us to do so… As one knows we don’t actually pay for this type of torture but simply make a DOWNpainment of sorts in mind and body and ultimately become better from it…

    Quick Warmup of 10 IC Windmills, 20 IC Toe touches and 10 IC Good mornings…

    Moseyed to the justice center to retrieve our coupons from Turbos vehicle which has become the home of multiple 26.6 Lbs blocks in recent weeks.. Assume our positions along the grass patch West of the Justice center with 4 men on one side and 3 on the other… Instructions given as to the exercises to complete which began with 15 Burpees, 50 Hand release Merkins, 10 yard broad jump out and back, 14  Burpees 50 goblet squats and 10 yard broad jump out and back, 13 Burpees 50 leg raises and 10 yard broad jump out and back… As many rounds as possible in 30 mins while descending the Burpee count.. YHC could see the relief on the faces as time had expired and even with a slight drop in humidity here on the Northshore, each man on this Gloom would leave the Gipper with a different color shirt filled of perspiration. Turbo actually broke a sweat on this Gloom as well, which for F3 Northshore men to see is somewhat of an exception as he consistently performs effortlessly at most post with an impression of what’s next…

    Returned the coupons and Moseyed back to the flag for count, announcements which included a reminder of Mavericks evening Q on Thursday 8/23 at the Mothership (Lakefront) for a round robin Q with F2 at the Barley Oak to follow, Big Thanks to Barely Legal for praying us out into the day!!!

    Always enjoy the fellowship and beatdowns with the opportunity to lead!!

    👊🏻💪🏻✌🏻

  • Smuckers

    There were no FNGs at The Gipper this morning.  If there had been, YHC would have named the first one Smuckers.  Because his arms and legs and the rest of his body for that matter would have felt like jelly.  F3 Greenwood must have it in for the rest of us.  Last week’s IronPAXChallenge workout was tough, but our South Carolina brothers turned the volume up to 11 this week.  What a workout.

    Knowing that we’d be pressed for time and anticipating the severity of the challenge before us, YHC kept the pre-game festivities to a minimum.  After a few SSHs, Seal Jacks, Copperhead Squats and Arm Circles, the PAX walked to their 26.6 lb cinder blocks like prisoners to the gallows.  Brief instructions and it was game time:  8 minutes of Thrusters, Swings, Manmakers, and Curls…50 yard run after every 25 reps…AMRAP for each exercise…2 minutes of rest between exercises.

    So simple yet so brutal.

    Countorama, nameorama and a prayer.  Then YHC gave the guys the rest of the day off from work.  Hey, they earned it.

    Thanks for letting me lead guys.  We need to come up with a challenge involving alligators and send it in the direction of the Carolinas.