F3 New Orleans

Tag: The Gipper

  • Mr. “T” at the Gipper

    Mr. “T” at the Gipper? Say it ain’t so. “I pity the fool who shows up to the Gipper not expecting to get a good beat down and leave sweating and taxed!” 8 PAX members converged on the Covington trailhead this Gloom to take on YHC and the letter “T”

    warmarama

    20 IC Butt kicks

    20 IC Knee highs

    20 IC Wind mills

    15 IC Arm circles (Front, back, upward/inward, upward/outward)

    the thang

    Moseyed to the old school yard to circle around Ole glory for the first “T” Triple check (Modified to Quad check this Gloom) split into 2 teams. One PAX  holds air chair, another planks, another does Merkins while the last member  makes 2 laps up and down the stairs and around the flag pole replacing each PAX until everyone experienced each station of work. Moseyed to the parking garage for the second “T” Triple Nickle 5/5/5 First group at top     working core while the bottom working endurance. Top (Thanks for the modify Grundy) (IC 5MC5PeterP5ParkerP5LlankJ5ShoulderT)     Bottom (IC 5SSH5IW5SealJ5ToeT5Knee jumps) Sprints in between up and down ramp. RR 5x. Top PAX group (overachievers) turned it into a race and finished early so the YHC sent them on a lagniappe Mosey around the parking garage while the rest of the PAX completed.. This crew strives for more every workout (love it).. Moseyed to the court house for third “T” of the Gloom “The Coo” (modified to half because of time) started by the benches with 5 Burpees, 5 Squats, 5 Merkins sprint up the stairs catching each one of course to the top and descended order 4,3,2,1 (great pace Turbo) The  YHC realizing we had time remaining challenged the PAX to RR at which of course they obliged. Moseyed back to the flag for announcements, count o Rama, COT.

    Great job Gipper PAX!! (Stronger each time)

     

     

  • The Walls of Jericho

    This morning the PAX embarked on a journey inspired by the days of yore. It was an ambitious attempt which ultimately wasn’t entirely successful, but every man who showed up came out a little bit stronger by the end. And that is what F3 is all about.

    Disclaimer issued for what I knew was coming and it was time to get rolling.

    Warmup:

    20 SSH IC

    1 Burpee

    No time for a long warmup so off we ran to the parking garage for our one and only item we would be doing this morning.

     

    The Thang:

    The Walls of Jericho:

    This exercise was one meant to bring fear into the hearts of those facing it. It derives it’s creation from the story of the Israelites  and the city of Jericho. In the story the Israelites overcame the mighty walls of Jericho by walking around it 7 days. On the 7th day the walls came crashing down. The challenge was this: 7 exercises done7 times and finished by one lap around the garage. The goal is to make it around the garage 7 times.

    The 7 exercises were:

    1. Depth Charges (a 4 count squat finished with a jump at the end)
    2. 25 foot sprints
    3. Hurpees (Hand release Burpees)
    4. Lt. Dans up the ramp
    5. 15 foot bear crawls
    6. Merkins
    7. Dr. W’s

     

    The PAX gave it all they had (and often highlighted the forgetfulness of the Q to ensure the maximum downpainment was achieved. You can thank Steve and Shooter for those extra bear crawls in round 2) but only 4 trips around the wall were completed. So to quote Einstein “The Walls of Jericho are still standing.” But one thing is sure, the walls will be torn down by our group soon enough. To paraphrase Ronald Reagan, F3 PAX tear down this wall!!! Victory will be ours.

     

    Moseyed back to the flag for our normal ending procedures and had the great pleasure of welcoming Sgt. Guns to our group!!!

    Thank every one of you for letting me lead. It is and always will be an honor.

     

  • It’s All Fun and Games before the Big Event

    Seven PAX met in the soggy yet sunny gloom this morning under the Gipper’s watchful gaze to make themselves better.  With an eye towards this weekend’s Grow Ruck 03 festivities, the PAX focused on agility and explosiveness, keeping it relatively light overall.

    The Warmup:

    SSHs, squats, good mornings, lateral lunges, front to back lunges, Merkins, and torso twists, all IC 10x for the lateral lunges and torso twists and 20x for the rest.

    Mosey to the Justice Center for some more dynamic warmup exercises:

    Working down the lane, the PAX got in some toe walk forward arm circles, reverse toe walk with reverse arm circles, skips, backpedals, cariocas, lateral bounces, lunge and reaches, dynamic quad stretches, and dynamic hamstring stretches.  Then the PAX executed increasing intensity runs down the lane starting at 65% and progressing to 75%, 85%, 95%, and finally 100%.  10 count and then…

    The Thang:

    Working with four cones set roughly 10 yards apart down the lane, the PAX executed a lateral shuffle shuttle (shuffle from the first to the second cone, return to the first, shuffle to the third cone, return to the first, then shuffle to the fourth cone, return to the first).  Next up was a sprint/backpedal using the same sequence.  Rinse and repeat for two complete sets.

    Short recovery walk and after a brief set up the PAX played a passing game that YHC remembers from his soccer days.  Five cones demarcate a rough circle.  The PAX counts off, begins moving within the circle, and then using a lacrosse ball #1 bounce passes to #2, #2 to #3, etc.  Every missed pass results in an exercise for the whole PAX.  Then we count off again and start and of course the order of passes will change as a result of the count.  Once we mastered the first level, we added a level of difficulty.  First, you have to exit the circle after passing by running around a cone before you can receive your next pass, using a different cone each time.  Second, you have to add a SSH every time you exit the circle around a cone.  Finally, you have to execute a clap Merkin every time you exit the circle around a cone.  The possibilities are endless, but our efforts ended with clap Merkins this morning.  As for the exercises performed within the game, we hit vertical jumps, seal jacks, SSHs, clap Merkins, star jumps, split jumps, plank jacks, forward and reverse hops, and lateral hops.  Fun stuff.

    4 position planks to close things out:  back plank, T stand planks each side, and regular front plank…45 seconds each.

    Mosey back to the Gipper for countorama, nameorama, announcements and Einstein prayed us out.  Shooter has the Q next Wednesday.

    Moleskin

    Welcome Captain Sparkles to the Gipper.  Glad to have you.

    Convergence this Saturday, June 10th, 0800-0900 Audubon Park.  You do not want to miss this beatdown which will be lead by OBT and DREDD, F3’s Founding Fathers.  We will be joining F3 NOLA and F3 Houston.

     

  • Where there’s a will, there’s a “Relevé Pli-ay”

    Hey gentlemen. So I’m sitting here at the airport and my flight is delayed, so I thought I’d go ahead and put up the backblast. This will be slightly abbreviated though.

    So 9 men showed up this morning and I’ll get right into it. A disclaimer was given before we started because it was needed for what was coming.

    Warm up:

    Run in place,SSH, butt kicks, seal jacks, and high knees. All of them were 15 IC and there no breaks in between. 10 push-ups and 10 squats.

    The Thang:

    Started off with some yoga and did some Crescent Chair. We then did some crawly plyometric merkins. We then did a ballet move that looks silly, but one didn’t make fun of it after a little bit. The move is called Relevè plié and turbo put it best, “I wanted to start making fun of these moves, but then my legs started burning”.

    We moseyed to the justice center for the main workout. (Well there also was a spur of the moment bear crawl merkin challenge that got us to our final destination). We then partnered up and did a heartbreak 1,2,3,4. As a team you had to do 25 burpees, 50 box jumps, 100 merkins, and 200 LBC’s. When one partner was exercising the other would have to run up and down the justice center staircase and replace his partner where he left off on his exercise count. Heartbreak is what the PAX experienced. I’m just glad we didn’t need to call an ambulance, but if we did Einstein pointed out that there was one nearby.

    We walked to the parking garage for our last stretch. We did sneaky lunges (heals can’t touch the ground) halfway up the ramp and sprinted the rest. We then did some gate bridge lifts. We went to to the other ramp and did some reverse Groucho walks (or duck walks) halfway and sprint to finish.

    We moseyed back to the flag to wrap up. Counterama and Name-o-rama and closing prayer.

    Shoutout to Crawfish for joining our group this week! With a name like Crawfish I’d argue you really belong with us here full time.

    And also welcome to our newest member Dr. J!!

    Thanks for letting me lead guys. If the disclaimer didn’t give it away, it’s obvious I’m not a trainer. I hope you guys have a great day (and no, my flight isn’t here yet… the wait continues). I guess this wasn’t quite as abbreviated as I thought it’d be. Oh well.

  • Northshore GrowRuck Training #9

    Four PAX rolled out from the Covington Trailhead Friday night at 1900 for the 9th installment of our GrowRuck 03 Training.  We ended up executing a modified Murph of sorts over our 11.75 mile ruck around Old Covington.  Each PAX carried a coupon for 15 minutes then we all hit the deck for 10 Merkins and back up for 20 squats and 30 good mornings before exchanging the coupon.  15 exchanges total through the evening with a Swiss watch precision arrival at the Tap Room at 2300 for some cold ones.  It would be fair to say we were all feeling it at Saturday morning’s beatdown, but the good news is that we are going to be ready for the main event…or at least that’s the plan.

  • “For duty and humanity” ~ Moe, Larry, and Curly

    A PAX of six posted today

    here’s how it went:

    salutations

    short disclaimer

    warmup
    20xIC side straddle hops
    20xIC arm circles
    20xIC imperial walkers
    20xIC toe touches
    20xIC hillbillys
    20xIC squats
    20xIC buttkicks
    20xIC zombies
    20xIC seal jacks

    mosey to the back of St. Tammany Schoolboard TajMahal
    stops and starts; run up and backpeddle 2,4,6,8 parking spaces
    at posts: leg swings; left and right
    stops and starts; lateral hop 2,4,6,8 parking spaces
    at posts: leg swings; front and back

     
    mosey to the front of St. Tammany Schoolboard TajMahal
    circle-up around the flagpole, the group does one merkin…and holds in plank position, while one PAX jumps up, runs up the stairs, down the stairs, around and back into position
    group does one merkin, and the next guy runs the loop – did this for each member of the PAX
    next; form a circle about 10 foot radius from flagpole, bearcrawl to flag pole, shoulder tap, reverse bearcrawl back to starting point.
    next; form a circle about 20 foot radius from flagpole, bearcrawl to flag pole, shoulder tap, reverse bearcrawl to starting point.

     
    mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
    back peddle half way up the first floor ramp, turn and sprint up rest of the way
    jog across the second floor ramp,
    back peddle half way up the third floor ramp, turn and sprint up rest of the way,
    on the top deck of the parking garage
    4x sprint across the width of the deck, derkin, and burpee at 4 points per sprint

     

    mosey down the stairs to the “Noodling for Rats” ledge
    5 pull-ups, 20 rocky balboas
    …around this point, Tanked-up tells Moby that he has a nice butt. The PAX is stunned into silence. YHC is worried that Tanked-up is not getting enough oxygen. But for “duty and humanity”  we continue…
    5 pull-ups, 20 mini box jumps

     
    mosey to the front of the Courthouse, circle up around the flagpole for a few merkins, bear crawlin clockwise,
    a few more merkins bear crawling counter clockwise

     
    mosey back to the trailhead, sans flag, for forty seconds of Mary
    chose to do bicycles

     

     
    count-o-rama, lead-out prayer by Grundy

     
    Fun!

  • Collard Greens vs Powerful Burritos

    The Northshore PAX has gotten into quite a rhythm lately with Round Robin Qs, mainly by choice but sometimes because the designated Q has lost an early morning battle with the fartsack or some other pernicious force.  This morning it was the later.  Collard Greens was busy losing a battle against some powerful burritos at starting time and so the PAX pitched in with another Round Robin Q.  Of course, the thing about Round Robin Qs is that they engender competition as each Q plays his best card and when all is said and done the PAX has been dealt a serious downpainment on the day.

    Gundy kicked things off with our warmup, leading us through IW, windmills, copperhead squats, and a series of small and large arm circles, all IC 20x or so.  We then moseyed to the Taj Mahal for

    THE THANG

    360 degree Merkins were the first order of business.  Using a curb, the PAX started with Irkins, then turned 90 degrees with one hand and one foot on the curb for uneven Merkins, rotate another 90 degrees for Derkins, and then finally another 90 degrees for uneven Merkins on the other side to balance things out.  All IC 5x.

    Next, using the Taj Mahal parking bollards and the opposite curb, we ran four sets of:  sprints, Rocky Balboas, sprints back, and toe taps on the bollards.  Grundy then handed off the baton to YHC and we hustled to the flagpole at the front of the Taj Mahal.

    Ring of fire around the flagpole:  starting in a plank position, we crawled left and crawled right quite a bit, mixing in Merkins, one foot high alternating feet, T stands, shoulder taps, plank jacks, with a plank hold finale before recovering.  Then Steve took the Q and we made our way via mosey to the roof of Justice Center Parking Garage.

    Steve ordered up some loooooong suicides for the PAX.  3 sets total across the entire length of the roof with Nolan Ryans and Peter Parkers as “rest” between sets.

    Shooter then doubled down with a Bataan Death March around the roof.  Einstein tried to throw Shooter off his game with a serpentine running style, but he couldn’t shake Shooter or the PAX so we succeeded in getting in three sets of burpees each before heading downstairs to the benches.

    Once he got us to the benches, Shooter led us through some Mary: a couple sets of crunchy frogs, flutter kicks, and Hello Dollys. Then we we were off on a mosey back to the Trailhead for some closing SSHs and Seal Jacks, both 20x IC.

    Countorama, nameorama, announcements and Grundy prayed us out.

    Einstein’s got the solo Q next Wednesday.  Collard Greens is going to make his Q comeback Wednesday after next.

     

  • School of Ruck

    The School of Ruck was in session this morning at the Covington Trailhead AO under the watchful gaze of the Gipper.  Five mumble chattering PAX turned into eight as the guys rolled in hot right in time for the bell.  Those who forgot their rucks were sent to the supply cabinet for cinderblocks, and class was promptly called to order.

    Warmup;

    OH hand claps 20x IC, Torso twists 10x IC, Squats 10x IC, Good Mornings 10x IC, Lateral Lunges 10x IC, and Heel to Toe Up Calf Raises 10x IC.

    Mosey to the Justice Center for

    The Thang:

    The PAX first hit their 6s for three sets of ruck presses and flutter kicks holding the ruck high.  10x IC each set on the presses and 15x IC each set on the flutter kicks.

    Next up were the JC Parking Garage stairs.  The PAX climbed to the top 6 times, twice one foot every stair, twice one foot every two stairs, and twice with a crossover walk.  Two feet every stair laterally always facing the JC on each descent.

    Short mosey across the street to the JC Oak Alley.  Lunge walk to the first tree, run to the second, rinse and repeat for the entire length of Oak Alley which YHC roughly estimates at 120 yards.  Alternate at every tree between OH ruck/cinderblock carries and tip toe walks on the way back to our starting point.  Then it was time to partner up for a bear hunt:  partner one bear crawls down Oak Alley while his partner runs about 50 years in the opposite direction returning to tag the crawling partner to relieve him.  Both partners mosey to the starting point, switch roles, and get after it for another set.

    Another short mosey, this time to the benches.  Three sets of lateral step ups each leg 10x IC and Merkins 10x IC.  Back to the Trailhead just in time for the closing bell.  YHC pretty much botched the closing sequence of events but eventually got it right or at least done with the help of his brothers…countorama, nameorama and prayer.

    Moleskin:

    Everything is harder with a ruck.  Everything.  Don’t you want to challenge yourself?  I thought so.  Commit to Grow Ruck 03 today!

    Grow Ruck Training Thursday 1900-2030 meet at top level of Justice Center Parking Garage for an on time roll out.  Ruck not required, but everyone has a backpack and you can pick up some bricks while we are underway so really there is no excuse.

    Chewy is on tap to Q Saturday at the Mandeville Lakefront 0630-0730 with coffeeteria afterwards.  Don’t miss it.

     

  • Napoleon Dynamite: “How long did it take you to grow that mustache?” Pedro: “A couple of days.”

    A PAX of nine posted this day with an age spread from 17 to 67…so we had something for everyone today, working on our “skills.”  “You know, like nunchuck skills, bo hunting skills, computer hacking skills. Girls only like guys who have great skills.”

    So with the stoicism of Pedro, we took off, and here’s how it went:

    salutations

    short disclaimer

    warmup
    21xIC side straddle hops
    21xIC lunges
    21xIC imperial walkers
    21xIC toe touches
    21xIC hillbillys
    21xIC squats
    21xIC buttkicks

    mosey to the front of St. Tammany School Board TajMahal
    circle-up around the flagpole, the group does one merkin…and holds in plank position, while one PAX member jumps up, runs up the stairs, down the stairs, around and back into position
    group does one merkin, and the next guy runs the loop – did this for each member of the PAX
    next; form a circle about 10 foot radius from flagpole, race bearcrawl to flag pole, crab crawl back to starting point.
    next; form a circle about 20 foot radius from flagpole, race bearcrawl to flag pole, crab crawl back to starting point.

     
    mosey to the back of the St. Tammany Parish Courthouse Annex parking garage
    lunge walk backwards half way up the first floor ramp, turn and sprint up rest of the way
    jog across the second floor ramp,
    lunge walk backwards half way up the third floor ramp, turn and sprint up rest of the way,

    then on the top deck of the parking garage
    4x sprint across the width of the deck, derkin
    next; modified grizzly/indian run, with last man in line doing a burpee on “grizzly” command, then run to first position
    I forgot to say “grizzly” most of the time, but everyone got the idea.

     

     

    mosey down the stairs to the “Noodling for Rats” ledge
    5 pull-ups, 20 curb hop/toe taps
    repeat

     

     

    mosey to the front of the Courthouse, for lateral bench hops on your own

     

     

    mosey back to the trailhead flag for few minutes of Mary
    360 planks x5
    one arm planks, left then right

     

    count-o-rama, name-o-rama, lead-out prayer by MobyDick, we bid adieu

    Welcome FNG…..El~Kid

    Happy Birthday MobyDick at 67 !!!

     

     

    “April hath put a spirit of youth in everything.” ― William Shakespeare

     

     

  • I always thought our workouts needed a little “Feedback”

    I guess I was so worried I would miss my first ever Q that I woke up that morning at 2:00 and 4:00 A.M. jolted awake by the fear that I had overslept. Not thinking rationally at all since if I had thought about it, I would have remembered that I had set two alarms on my phone just in case. If there ever wasn’t a definition for a balmy morning, it would have come into existence after one walked out the door that morning. 77 degrees at 5:30. But that didn’t keep 6 loyal PAX members (and one determined FNG) to brave the elements for a good old fashioned butt whipping. So once 6:00 hit, we went to work…

    Warm up:

    Side straddle hops (20 IC)
    Imperial walkers (15 IC)
    Windmill (15 IC)
    Mummy (15 IC) (I wish tanked up could have been there)
    10 Merkins
    10 Copperhead Squats:
    Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count for first rep. 

    Kept arms up for the entirety of the next three subsequent exercises:
    Arm circles thumbs forward small circles (15 IC)
    Hitchhikers (thumbs back small circles) (15 IC)
    Pterodactyls big circles thumbs forward (15 IC)

    Butt kicks (15 IC)
    High knees (15 IC)

    Workout (The Thang)

    Moseyed to the back of the School to get our beat down going. 

    Started off by doing a Duck Walk:
    The duck walk is an exercise done by squatting and walking slowly and staying down in the squat the entire time and walking as slow as you can take! Go 2 times to line (about 20 feet) and back never raising out of the squat position. Who would have thought that such an innocent name would have left the PAX groaning so much?

    Next we did some elevator push-ups:
    We started in a plank and on my Q we would go to the bottom floor (few inches off the ground), second floor (halfway up), and top floor (plank) for 1 1/2 minutes. 

    We walked to front of the school for some partnered wall squats:
    We partnered up and had the other partner hold a wall squat while the other did 5 burpees and ran up and around the front stairway and back and then replaced you on the wall. 3 rounds total. 

    Next we moseyed to parking garage ramp where we did some Bay City Scissors (core workout) followed by a Bernie Sanders halfway up ramp and then sprinted the rest.

    We went to the other side of garage and repeated that to the top level. Shooter looked like he was shot out of a cannon on this round! Once we were on the top we did a sprint to other side, did three Erkins, sprinted back and did three Derkins.

    As the workout wound down, we also went down and moseyed to the courthouse benches for our final series. We did a move that I am not sure has a name that I’m calling… 4 count exploding Derkins: Do a Derkin with feet on the bench going slowly down using a four count and explode up on 4 for 1st rep. 10 reps. 

    We closed out our final sequence with Aiken Legs:
    Done in succession with no rest — 20 Box Jumps, 20 Squats, 20 Lunges (10 each leg), 20 Seal Jacks. On account of all of the mumbling, I can guarantee that all of our legs were in fact aching.

    We moseyed, gingerly I might add, back to the flag.

    We circled up for a COT and did our counterama and Name-o-rama

    In our closing we got to meet our brave FNG (I knew him quite well already actually). EiEi wasn’t there for his usual input, but I feel we landed on a great one for our FNG. Please welcome to our PAX Feedback!!!

    I loved being able to grow with you guys in both strength and fellowship and look forward for that to get even stronger every morning I meet you guys in the gloom. Until next time, see you guys and thanks for letting me lead! (I apologize if I missed anyone who posted. I could have sworn we had 8 so if there was one more I missed I’m sorry about that)