F3 New Orleans

Tag: Darkwing Duck

  • Swamp Sweat: The Humidity Hustle with Usual HIMS at the A1C – from Jose10k

    In the sticky, hot air, this workout keeps it simple. Start with 5 minutes of warmup stretches to shake off the sluggishness. Then dive into a set of “11s” on a ramp: Freak Nasties at the top, Merkins at the bottom, with every journey down and up testing your agility—backward runs, karaoke, side steps, sprints, and more. Once done, tackle the classic Lt. Dan to the bottom and back up. Finish strong with 10 minutes of core work at the top. COT. Sign up to Q boys!
    Thanks for the read/post this morning. When is the cold front going to come? Where’s Fletch? When is Bushwacker going to post? These questions and more, next week…

  • Let’s get the Band back together!! – from Shooter

    With a late afternoon text to Steve and YHC, ole Wacker got the Band back together. While it’s been awhile since the 3 amigos from Mandeville had the chance to post at the Gipper. The morning would prove we could pick right back up like we hadn’t missed a beat from past car pooling.. That is what YHC loves most about F3.. These fine fellows are truly brothers from another mother that I am privileged to share the gloom with..
    Besides, the Gipper has always been my favorite AO even if we sometimes get a little hate from BBQ the “Chef” fan in the group..
    We arrived 10 mins early so we tackled a prethang mile and then returned with 5 HIMs assembled.

    We took our time with a warmup of a bunch of regulars all 10IC.
    GM, Cherry pickers, arm circles, Toe Touches, Imperial walkers, Hillbillies, seal jacks, Abe Vogadas.

    Retrieved our coupons and utilized the breezeway.

    R1 Curls for the girls
    10 OYO for each PAX while the rest held half curl positions.
    When finished 20IC as a group.
    R2 Rows for the …….
    10 OYO for each PAX while the rest held half hold.
    20IC as a group.
    R3 10 OYO overhead presses each PAX held overhead coupon hold.
    20IC as a group once around.

    Moseyed to the justice center and partnered up. Partners luged up and back down backwards. R/R while the rest did core.
    Moseyed to the other side for bunny hops up and reverse bear crawl down. Rest of PAX held Al Gore..

    R4 5 OYO kettle swings while PAX held coupon Gore and finished with 10IC kettle swings.

    R5 20 OYO chest press while PAX held rifle.
    40IC to finish.

    Returned coupons and finished with 20 OYO LBCs..

    Appreciate the chatter and the post gentlemen and until the next Gloom. 👍🏼👊🏼✌🏼!!

  • Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k

    Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:

    • 7 Merkins at each corner (and yes, you backpedal to the next…for style),
    • 14 Copperhead Squats (just low enough to make you hate them),
    • 21 Freak Nasties
    • And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).

    When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!

  • LEGS & CORE at The A1C – from Einstein

    Nice and cool this morning ~ 46 degrees, atop the Justice Center Parking Garage deck.
    And as an extra bonus – the AO was well lit with Thursday’s Hunter’s Full Supermoon.
    IF BBQ had been there, he would have classified it as…”beautiful.”

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, cherry pickers,
    hi-jack hi-jills/BBQ Wings/DarkWingDuck Wings, butt kicks, high knees, shoulder rolls, scissors, etc.

    Using the parking lot stripes (fyi; there are 24 parking spaces, bounded by 25 stripes, per parking row)

    The Thang: Four sets of: a stripe exercise followed by a core exercise at each of the four corners – as we mosey back to the starting line:

    First set: Lunge walk forward three stripes, inch worm out for three merkins, inch warm in, all along the length of the deck,

    Second set: Zombie Walk; left arm to right leg, right arm to left leg, all along the length of the deck

    Third set: Wounded Bear Crawl; left leg and left arm up on the 8 inch parking barrier, bear crawl, then switch over to the other side of the barrier
    to bear crawl with the right leg and right arm up on the barrier, all along the length of the deck

    Fourth set: Star Jack Jump at each stripe, all along the length of the deck

    Core at the corners included: wife pleasers with alternating leg lift, static v-ups, roll-ups,
    supermans, scubasteve, iron crosses, big boy sit-us, crunches, dips, flutter kicks vertical,
    flutter kick horizontal, Russian twists, etc.

    Mary: finished run back to circle up as time expired

    DarkWingDuck led us out with prayers for the F3NOLA Pax traveling up to the Texas CSAUP, for world peace, for the U.S.A. election.

  • A chilly game of cards! – from BBQ

    It was 52 degrees at the start. After a solid and assorted warm up we moved to the deck of cards to drive the rest of the beat down. Each suit represented an exercise. Aces were 14 reps thru 2’s as 2 reps. Clubs were jump squats. Spades were gas pumps. Hearts were hand release merkins. Diamonds were Freddie Mercurys with 2 as 1. There were two jokers and we told bad jokes when they came up. We got thru the deck with 3 minutes to spare The last minutes were spent on YHC’s 3 favorite lower body stretches. Dark Wing prayed us out and he prayed for a safe trip and obstacle course for our many F3 Northshore Brothers going to TX this weekend.

  • Rain Day at The A1c – from Einstein

    Muggy and dank where the pax gathered inside the Justice Center garage.

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls,
    hi-jack hi-jills, butt kicks, high knees, popeye punches, BBQ wings, shoulder rolls, etc.

    With the rain YHC had to go to Plan B…the lesser of Plan A.

    Thang-1: from the Exicon; “The Gross” 12 exercise with 12 reps of each. 12×12=144 hence The Gross:
    burpees x12
    merkins x 12
    cobra squats x 12 IC
    star jack jumps x12
    plank jacks x 12
    iron crosses x 12
    lunges x 12 IC 2-1
    box cutters x 12 IC
    walk outs with a merkin x 12
    zombie kicks x 12
    star stretch x 12
    side to side lunge x 12 IC

    Thang-2: the Pax, in search of some moving air, heads to the upper ramp, the light drizzle and fresh air felt good.
    Jose’s Lieutenant Dan routine up the ramp; lunges/squats, ascending count while maintaining the 2:1 ratio,
    freak nasties up top, repeat Lieutenant Dan going down the ramp, then a backwards lunge up the ramp, some derkins
    up top.

    Mary: finished with a round robin of core

    DarkWingDuck led us out with prayers for those suffering from Hurricane Helene

  • Round Robin Respect minus 1 – from Jose10k

    Alright, imagine this:

    It’s a crisp 62-degree morning, perfect for some quality pain. Enter the crew: **Darkwing Duck**(respect), swooping in like he’s ready to fight crime, **Einstein**(respect, respect), showing up with theories on why star jumps are the greatest, **Moby**(respect, respect, respect), low-key brooding because that’s just how Moby rolls, and then there’s Jose10K… yhc… the villain, taking all the flak because, apparently, you *asked* for this. Naturally, *hate* is served up hot for you.

    Cue the ramp. It’s not just any ramp—this is where sweat meets tears. We’re talking round robin style, because why stick with one exercise when you can juggle a whole bunch? At the top, 10 reps of anything horrible; at the bottom, more 10-rep torture. Between sprints, we’re shuffling sideways like confused crabs, jogging backward like we’re dodging regrets, and throwing in other random moves that only Einstein could scientifically explain.

    As if the ramp massacre wasn’t enough, the grand finale is 5 minutes of core at the top. Naturally, everyone has a brilliant suggestion for which core exercise to suffer through next. It’s like a buffet of agony, and of course, everyone gets a turn.

    In short: chaos, camaraderie, and a few too many “respects” thrown around—except for me, yhc. I get none.

  • It was Shooter’s idea, I swear – from Fletch

    Alright, picture this: it’s a typical morning at the garage. The crew lines up, ready to embrace the madness that Shooter inspired me this morning. The plan? A deceptively simple combo: 10, 20, 30 reps of upper body, core, and leg exercises—but with a catch. One poor soul is always running down to the bottom of the garage, and this is where the fun begins.

    First, our hero grabs a jump rope and busts out 60 reps, Rocky-style, because why not? But there’s no rest for the wicked—time to sprint back up that ramp (which feels longer with each step). At the top, it’s straight into 40 curls with a coupon that somehow seems to have gained weight on the way up. Then, just when the arms are jelly, it’s time to drop 20 squats like they’re nothing.

    Meanwhile, the rest of the squad is sweating through their own reps, secretly praying for their turn to run and escape the pain. Rinse and repeat, everyone goes twice, and by the end, even the garage is out of breath.

    Workout complete, pride intact (mostly), and everyone feeling like they could take on the next mission—after a nap.
    COT
    SYITG
    Thanks for posting/reading.

  • 1ST & 10 at THE A1C – from Einstein

    Rainy morning at the A1C this morning.

    With the kick-off of the football season, the 1st & 10 routine, from the F3 Exicon, was the order of the day.

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, imperial walkers, neck rolls, hillbillies(country boys), hi-jack hi-jills, seal jacks

    Thang: 1st & 10, using the upper deck parking garage parking stripes as our football field (a wet one at that)
    1 merkin, 10 burpees, “sprint” to the end of the field, mosey back around, the ref (Bushwacker) moved up the chains…2 merkins, 9 burpees, sprint, move up…3 merkins, 8 burpees, sprint, move up,…etc.
    Bushwacker – in the lead, still doing his referee duties, scored first, with the rest of the pax a minute or so behind.

    Next Thangs: with time to spare the pax did some Lieutenant Dans, lunging forward and backward, side shuffles, etc.

    Mary: one minute of star stretches.

    Cuz prayed us out.

  • Round Robin at the Gipper – from Einstein

    With no one signed up to que, a Round Robin was to ensue.

    Moby started off the confusion with his slow cadence jumping jacks making us all look like a bunch of uncoordinated ballerinos. The warm up smoothed out as we made it around the group a couple of times.

    DarkWing called an audible and we went and grabbed the cinder block coupons. Each pax chose a coupon exercise and mixed in with a few laps, time was up before we new it.

    Moby prayed us out with intentions for BBQ’s nephew – a new kidney transplant recipient.