F3 New Orleans

Tag: The Gipper

  • Rain at The A1C – from Einstein

    Warmup; good one
    Thang; deck of doom delightful
    Mary; none

  • Block Work at The Gipper – from Einstein

    Warmup: Long
    Thang: Grab some cinder blocks and then move them around a lot.
    Mary: Fletch stretch

  • Hazy Shade of Spring – from Akbar

    6 in the Gipper Gloom today, arriving to warmer temps and fog.

    Warm Up: SSH, ARM CIRCLES, SELF LOVE, GRASS GRABBERS, SWIMMERS, TOE TOUCHES, WINDMILLS

    Pax: Akbar, Moby Dick, BBQ, Dark Wing Duck, Einstein, Barely Legal

    Head to the Rock Garden for 2 sets of 10 OYO. Shoulder Press, Curls, Triceps Raise, Rows, Goblet Squats

    Mosey to the Courthouse for 11’s: Scuba Steve on street side, run down past the Smoke House, up the stairs for Stone Mountains on the other side.

    Benches: 2 rounds: x10 IC 1st in regular cadence, 2nd in Tempo cadence.

    Dirkin, Freak Nasty, Romanian Split Squats, Superman’s

    Head back to the Flag for a Jose10k Wife Pleaser trifecta of regular and single leg variations, Jane Fonda’s, and time was called by Legal.

    No announcements, YHC closed out with prayers for Moby Dicks friend Ron, and opportunities to serve and lead those around us.

  • Rain at the A1C – from Einstein

    Strong warmup
    Copious calisthenics.
    Moby prayed us out

  • Fog at The Gipper…Weather and Brain – from Einstein

    Cool temps with some big time fog at The Gipper this morning.

    Warmup: toe touch, windmills, hi jack hi jills, side straddle hops, arm circles, swimmers. high knees, buttkicks, parker peters, side lunges, etc

    Thang: 3 sets of cinderblock work, each seperated by an non cinderblock event.
    block work – the usual…curls, presses, rows, overhead thrusts, farmer carry, rifle carry, big boy situps, skull crushers, squat thrusts, lunges, etc.
    set break 1 – speed skater walk for a city block then back peddle return
    set break 2 – mosey to the court house benches for B. split squats, step ups, merkins

    Hammer prayed us out.

  • Surprise Q by BBQ – from BBQ

    Einstein volunteered me to Q on the spot. He said I was showing the most energy and somebody needed to do it. As always it is an honor to be part of F3 and lead these fine young men. Warm ups were self love, arm circles, imperial walkers, hillbillies, mountain climbers, inverted mountain climbers, scuba Steves, leg swings on your tummy ( I have no idea what the official exercise is called) and SSH. The Thang was an 11. Burpees and squats. In between 40 yards of forward lunges and backward lunges one way and 5 steps and a star jack the other way. We had time some hip stretches. The PAX had 4 prayers for those in need. YHC was Elvis RIP for Stella. Moby prayed us out.

  • Leg Work at the A1C – from Einstein

    Only three made the early bird special this morning, even the dog bailed

    warmup:extensive

    thang: up-down ramps, and parking lot strip activities

    prayers for Jose10K’s student that he’s tutoring

  • E.M.O.M. – from Fletch

    3 pax showed up for a beat down. No one had signed up so I took the Q.
    Warmup: IC 15 arm circles, forward and back, cherry pickers, grass grabbers, Merkins, imperial walkers, windmills, and Merkins again.
    Thang: lieutenant Dan’s to the corner and mosey around the block to the Gipper. We collected some coupons for an EMOM workout.
    6 burpee’s, 8 kettlebell swings, 10 squats and 12 merkins. Half way through we traded swings for 10 curls. Moseyed once more around the caboose and back. IC 20 SSH and 3 minutes of core to finish. Q prayed us out. Thanks for the lead.

  • Cinder Block work at The Gipper – from Einstein

    Shelter from the rain was the order of the day, each of us grabbing a coupon and sheltering under the depot pavilion for most of the workout.

    Warmup: toe touch, sshops, grass grabbers, shoulder shrugs, imperial walkers, swimmers F&R, hillbillies, hi jack hi jill, planking star stretch.

    Thang:
    3 sets of cinder block workout, each separated by a run around the water tower block.
    sets included; curls, rows, presses, tricep ext, figure 8s thru the legs, lawn mower pulls, squats, kb swings, merkins, inclined merkins, blockees, wrist curls , murder bunnies, farmer carries, rifle carries, sit-ups with block, lunges with block.

    Mary:
    planking star stretch, world’s greatest stretch, 40 second plank

    Akbar led us out.

  • Mighty cold out here Ma – from Mobydick

    Short and sweet. In 18 degree conditions Barely Legak and Moby Dick brave the cold. Sounded all noble until Legal pointed out that a deer stands are manned on a regular basis in as bad or worse. At least we could move around and warm up a bit and talk. After Barely Legal lead a nice stretchy warm up YHC cracked open the Tabata app and turned on a set of SSH Squats Crunches Merkins Bicycle Crunhes and. Box cutters. 45 secs and 30 sec rest. We made it through just shy of 5 rounds to close with COT and a prayer.