F3 New Orleans

Tag: Darkwing Duck

  • 52 Get-Ups at The A1c – from Einstein

    Beautiful morning, at the A1C ~ probably nearing last of the pleasant days
    before the heat and humidity really kicks in.

    WARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
    shoulder rolls, book covers, popeyes, side to side lunges, etc.

    THANG: Deck of Doom – with one rule; everyone has to get up off their six
    between card draws – hence the 52 get-ups.

    Diamonds – run up card value of stripes, back peddle return.
    Clubs – merkins
    Spades – scorpian kicks 2-is-1
    Hearts – iron crosses

    Mary: a set of Fletch Stretch hip openers wrapped up the workout

    DarkWingDuck prayed us out with intentions for Fletch’s mom.

  • Seventy-five and Still Alive – from Mobydick

    Under a full moon in wx to die for the combined pax of A1c and The Splash Pad came to get her to help YHC celebrate surviving and thriving with an All out workout for my 75th birthday. It was a pleasure be able to Q a wo that got some sweat out of some of the most season of us. A full body warmup with 75 reps of SSH Grass grabbers windmills high knees torso twist hi jill hi jack etc preceded the Thang. A mossey to the top of the garage ramp and a first of five sets of 15 dips With a run to the bottom of the ramp for the second set of 15 and back to the top for the third set you get the pix. For a total of 75 reps . Rinse and repeat with leg lifts, crunches, wife pleasers something else something else. Mix up the 25 or so runs up and down the ramps with backpeddles karaoke lunges etc and a good solid All Out workout that 8 years ago would have killed yours truly. But with the support and encouragement of my F3 buddies Thai old man that would have been headed for the home is now able handle all with grace. Thanks to you all.

  • Jose10K’s Sweat-Fest Recap: Moby is a lean, mean, fighting machine – from Jose10k

    So there we were—5 a.m., still basically night, but nature decided to bless us with 78 degrees of muggy disrespect, lightly garnished with a breeze that said, “This is the best you’re getting, deal with it.”

    Darkwing and Fletch rolled in, and with them, a historic moment: the legendary Run Cajun Run shirt was finally returned to its rightful owner—cue the slow clap. And of course, Old Faithful Moby showed up, reliable as that one knee that pops every time you stand up.

    We kicked it off with 5 minutes of warm-ups—code for “let’s convince our joints not to mutiny.” After a good stretch that felt like we were all auditioning for a Richard Simmons “Sweating to the Oldies” yoga DVD, we made our way to the courthouse for a classic round of 11s.

    Here’s the deal:
    • Merkins at the bottom
    • Run up the courthouse steps like Rocky Balboa
    • Hit the Copperhead Squats at the top—slow, painful
    • Then a leisurely jog all the way back down and around the courthouse, which somehow gets bigger every round.

    Repeat. For 45 glorious minutes. A symphony of sweat, pain, and the occasional existential crisis.

    The mumble chatter was strong—somewhere between therapy session and roast battle. Next Friday, Moby turns 75, which means his cue is legally required to contain both wisdom and at least one threat of injury. Tomorrow is Marsh Madness, where a new champion will be crowned. And don’t forget May 10th—Barely Legal is throwing down with the second annual F2 Extravaganza.
    Jose10K out. May your soreness be short and your coffee strong.

  • Not Counting Reps Just making the Reps Count – from Mobydick

    After a thorough warm up and a sprint to the rock garden the real work begins. Pax selects their favorite rock with the idea of working one arm at a time. The goal is not to count Reps. The only count is “And one more” til there aren’t any left. Curls, presses, to exhaustion with each arm. It took a while. Slow and full did the trick. Over head curls and sumo squats til there wasn’t another one in the tank with a coupons and then fast mossey back to the trailhead and leg lifts and wife pleasers till it burned took us to the end. COT and YHC prayed us out

  • Pi Day at The A1c – from Einstein

    Pleasant this morning on the deck of the parking garage at the A1C ~ 60 degrees.

    WARMUP: all IC14x; toe touch, side staddle hops, neck rolls(snap,crackle,pops),
    shoulder rolls, high jack hi jills, book covers, popeyes, etc.

    THANG:
    Pi (3.14)routine on the inclined upper ramp:
    3 burpees up top, run down, 14 merkins at the bottom, run back; repeat 14 times
    totals: 42 burpees, 196 merkins, plenty of running

    MARY:
    American Hammers with extension, big boy sit-ups, Jose10 wife pleasers, BBQ hip stretch

    Good to have DarkWingDuck back in action. We missed the stalwart Moby – as he was helping
    a buddy with an early morning ride to the airport. Wonder if he took the golfcart.

    DarkWing prayed us out.

  • Guess who’s back, back again…… – from Jose10k

    Michael Jordan returned to the Bulls in 1995, Luke Skywalker returned as a Jedi, and dare I say it: The return of the Mack! All of these returns pale in comparison to the return of Darkwing Duck. He finally came back to the A1C. Trumpets blared loudly, confetti fell from the sky, a tear ran down Moby’s face. It was emotional.
    The Thang: 10 merkins, 15 squats, 20 penguins 2 is 1. A ¼ mile run after each. RCR is in full swing. There were ruckers, runners, and conversationalists. COT. Thanks for letting me lead.

  • Variety Pack at The Gipper – from Einstein

    Cool and windy at The Gipper this morning ~ 42 degrees.

    WARMUP: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side lunge,
    shoulder rolls, butt kicks, high knees, monkey humpers, smurf jacks, etc.

    THANG: 3 sets of block work, mostly in cadence x15, separated by a run around the long block.

    SET 1: curls, overhead press, rows, side stretch lift left, side stretch lift right, squat with block
    RUN

    SET 2: big boy sit-ups with chest press, blockee burpees, wind shield wipers, push up onto block-push down alternating sides, merkins
    RUN

    SET 3: 360’s while in derkin plank – clockwise then counter-clockwise, farmer carry around the triangle right arm,
    farmer carry around the triangle left arm, rifle carry around the triangle,
    rifle carry to return the coupon blocks.

    MARY: Nolan Ryans and 1 minute plank to wrap it up

    Shooter prayed us out with special intentions for DarkWingDucks uncle-in-law, and for Fletch’s man bunn

  • Happy Thanksgiving Eve: You have to bring a side to dinner y’all – from Jose10k

    Enjoying my week off of teaching, Qing my 3rd straight beatdown, happy to finally workout at the Gipper. The weather: somewhat cool, foggy, but a calm morning.
    Warm-up: The usual morning stretches to get everyone ready to workout.
    The thang: It’s Thanksgiving, and when you arrive to the dinner, you have to bring something with you, right? The best thing we can bring at the Gipper, a coupon. We each picked up a coupon. We did 10 kettle bell swings, 10 squats, and 10 merkins on your coupon. Rifle carry for 1/2 a block, repeat the exercises. Two blocks down, one block up, two blocks back.
    Return the coupon, circle up for some Mary.
    10 minutes of core with a Jose special: wife pleasers with extra pulses in the middle.
    COT with Shooter praying us out. Thank you for DrillBit for posting from Kady, Texas. Safe travels for all. I will see some of yall at the scramble tomorrow, I will see some of y’all at the turkey trot tomorrow. Everyone be safe, and have a happy Thankgiving. Tell everyone in your family how thankful you are to have them. I know how thankful I am for each of my F3 brothers.
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  • A Rocking BBQ – from Jose10k

    You know it’s going to be a good beatdown when BBQ comes rolling up with the windows down, music up, rocking out to classic Rock. That’s how we roll at the A1C. Other AOs don’t appreciate the music, some frown at the noise YHC brings with him (side eye to Zoolander), but the A1C embraces it. In fact, we incorporate it into each workout. And if you been paying attention to Hammer, Van Halen is the key to uniting the world. If you don’t believe me, reach out to him.
    Warm-up: The usual
    The Thang: Moseyed over to the courthouse for a descending ladder. 10 burpees, run to the benches, 10 freak nasties, run up the stairs for 10 copperhead squats, run around the courthouse. Repeat with 9 reps of each exercise. Back to the top for some Mary and COT.
    Turkey Trot is coming, Tyson vs Paul Fight tonight. Thanks for letting me lead, thanking for reading, thanks for rocking out with me. Zoolander, music is not our enemy. We can unite together under the flag of Van Halen.

  • BLOCKIES at THE GIPPER – from Einstein

    A bit muggy at The Gipper this morning ~ 72 degrees.

    WARMUP: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side stretch,
    hi-jack hi-jills, butt kicks, high knees, scissors, backward lunge, forward lunge, smurf jacks, etc.

    THANG: 3 sets of block work, mostly in cadence x15, separated by a run around the long block.

    SET 1: curls, overhead press, rows, side stretch lift left, side stretch lift right
    RUN

    SET 2: big boy sit-ups with block on chest, vertical press, wind shield wipers, push up onto block-push down alternating sides, merkins
    RUN

    SET 3: modified imperial walker with the block, block squat, farmer carry around the triangle right arm,
    farmer carry around the triangle left arm, rifle carry around the triangle,
    rifle carry to return the coupon blocks.

    time expires

    DARKWINGDUCK prayed us out.