F3 New Orleans

Tag: Fletch

  • Leg Work at the A1C – from Einstein

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, High Knees, Arm Circles, Thumb Drives, Cherry Pickers
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Hillbillys, Peter Parkers, Parker Peters, Ankle Benders

    Thang:
    atop the Justice Center Parking Garage; a set of elevens with Sister Mary Catherine’s at the top of ramp, side-shuffle run downhill,
    squats at bottom of ramp, back peddle run uphill

    Mary:
    Rosalittas, V-Ups, Calf Raises, Crunches, Jane Fondas, Wife Pleasers

    Count-o-rama

    Jose-10K led us out with a prayer. Congrats to Grandpa BBQ

  • Dirty 30 – from Akbar

    6 strong at the Gipper this morning. YHC arrived early to Jose running up from working on the ISI already. Chatter was so strong it continued through the warm up. Shooters 21 beatdown yesterday, continuing tomorrow at the A1C, getting old, different workouts, Fletch’s hot sauce, and when will the heat stop, and strength in people you would not normally recognize. A large lady walking up stairs in high heeled shoes is stronger than you think.

    Warm Up

    SSH, High Knees, Butt Kicks, Arm Circles, Toe Touches, Self-Love 15 IC

    Thang

    Mosey to the Justice Center stairs, stopping by the Rock Garden for a small/medium sized rock.

    6 men, 6 exercises for 3 rounds total.

    x30 OYO

    Merkins, Australian Mountain Climbers, Bulgarian Split Squats, Rock Curls, Sister Mary Catherines, Triceps Rock Press

    Run around the perimeter, up the stairs for 30 Calf raises, and return. Rinse and repeat x 3. Last round, no run, carry rock up the stairs for 30 calf raises.

    Mary
    LBC and Rosalita’s x15 IC

    Announcements: See Slack for details.

    Hammer’s leading F3 Bible Study starting Wednesday Aug 17th at the Crisis Pregnancy Center, 830-930pm

    St Vincent 500 – August 13th Thibodaux. Goose’s CSAUP to support St. Vincent Pharmacy, 2 man teams for a beatdown style race for points. 3-4 teams from the Northshore already signed up.

    September 10th, Coving Trailhead. 911 run to remember 5k or 5 miles. Good representation for our group participating.

    Count, Name, and Einstein prayed us out.

    Thanks for following my lead – SYITG – Akbar.

  • Part 1 of Super 21! – from Shooter

    Having signed up a few weeks back to Q Granny’s and the upcoming A1c YHC decided to pull out an old one from the Exicon.. Knowing that the allotted 45 mins would not be enough time for even the fiercest of competitors in Cowbell and Steve to finish YHC gave the PAX an opportunity to commit to Friday’s A1c for a to be continued Super 21…

    YHC was quite impressed with the number of men who took the 💊 on this Tuesday Gloom..
    Arriving a little early to the AO some good chatter was already occurring about the recent ISI thrown out by Zoolander.. Much kudos to HIM as he clearly exemplifies amazing leadership in the way he EHs and challenges the PAX..

    With the arrival of more PAX the time work was upon us, so we jumped into a brief warmup of 10IC Grass grabbers, Torso twists, Cherry Pickers, Arm circles forward/reverse and Imperial walkers..
    PAX then moseyed to the Treen education center where the details of the Super 21 were administered..
    Rounds 1-7 8 count body builders, plank jacks and squats.. 21 LBCs Moseyed loop around the center between each round..
    Rounds 8-14 Merkins, Mountain climbers and alternating leg lunges 2/1. 21 Crunchy 🐸..
    Rounds 15-21 to be continued….

    Most PAX ended around the 12th to13th round with Cowbell and Steve getting through the 14th..

    Moseyed back to the flag with closing of Mary.

    Plank position held with alternating left/right arm high followed by 5 each side Nolan Ryan’s, Up/down plank to chill cut and finished 10 Super mans OYO…

    Count, announce, COT

    Thanks to Fletch for the closeout in prayer..

    Lots of activities on the calendar…

    Till the next Gloom 👊🏼👍🏼✌🏼!!!

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • The Cupid Shuffle – from Jose10k

    5 men showed up to the A1C this morning, ready to work out, but I don’t think they were ready for a little line dancing this morning.
    Warm-up: arm circles, grass grabbers, self love, torso twists all in cadence. About halway through, our own Covington Cowbell, aka, BBQ showed up at his regular cowbell time. Just in time for something different: the cupid shuffle. Bust out the speaker and song and it went like this. Shoulder taps the entire time until the word right was said then steps to the right, the word left said, then step to the left. The word kick, then right kick, then left kick up. Mountain climbers when you heard the word walk it out. Then back to shoulder taps. Nice 4 minute warm-up.
    The thang:
    Moseyed to the side of the A1C for some dora (Hammer style) 100 lunges (2 is 1), 200 squats, 300 merkins. One partner performs the exercise, while the other partner runs a loop around the parking lot. Once done, 2 calf raises up each stair back to the top, then 4 minutes of Mary. COT and Hammer prayed us out.
    Friendly reminder to my Mandivillians, 2 weeks from today is the 2 year anniversary of the A1C. Come on out and celebrate it with us. Thanks to my brothers for letting me lead today, even under the weather a bit.

  • Rockin’ Mosey – from Akbar

    9 strong at the Gipper today for a Copperhead style partner beatdown. Great to see the number back up! YHC arrived at 0600 on the dot to get started. Great to have Bean aka Batman back in the mix.

    Warmorama – SSH, arm circles, high knees and some other stuff and we headed to the rock garden.

    Thang
    Partner exercises where P1 does exercise and P2 does a mosey to the Smokehouse and moseys back. 3 sets of each Copperhead style for the rocks.

    Set 1 x 3
    P1 45 degree shoulder press
    P2 Bear crawl

    Set 2 x 3
    P1 Curls
    P2 Flying Nun – lunge walk with arm circles

    Set 3 x 3
    P1 Triceps
    P2 Hallelujah High Knees – if we only had a camera

    Set 4×3
    P1 Merkins straight up
    P2 Rock carry

    Mary
    Copperhead Squats x 10

    Announcements
    Gnarly Nutria next Wednesday across the lake
    Russo’s 5k trail run after the beatdown Saturday at 0900. There is still a spot left if anyone wants it.
    Goose’s St Vincent 500 2 man race beatdown August 13th
    Hammer is starting a Bible study in August at crisis pregnancy center

    NMM
    YHC was just in time for 6:00 due to oversleeping. Maverick was on Cowbell time and caught up with us at the Justice Center. QIC was asked what size rock to pick, and the answer was whatever you want. Which should have been a small one.

    Great to have Bean (aka Batman) back, and great stories about the bats and the cost of a Rabies shot. Mumblechatter was all over the place and included Grover, a nude bar, bats, Turbos beatdown last week, and the Cake walk.

    Thanks for following my lead – Akbar.

  • Back in the Game – from TurboTax

    Great to be back in the game with my F3 brothers. 7 strong at The Gipper this morning. After a warmup of butt kicks, shoulder taps, high knees, Peter Parkers, seal jacks and Parker Peters, we moseyed to the Taj Mahal for some EMOM action. Bobby Hurleys, curtsey squats, toe touches, ice skater hops and Sister Mary Katherine’s were the order of the day for 30 long minutes. Finished things off with some wall sits and vertical jumps before returning to the Shovel Flag where Fletch prayed us out. Thanks for letting me lead guys.

  • Luscious lips and Radiant skin were on display at the A1c!! – from Shooter

    Alright, the title too this BB may seem a little strange, however for those in attendance the appreciation of it had to be mentioned.. As stated in my BB yesterday, I have been out the mix of Qing lately, so I doubled up this week to make my payment to the A1c following my Q at the scramble.. And let me just tell you it did not disappoint, as I would learn more about the site AO leader Jose10k than one man needs to know.. Before I go there though, I want to give T👏🏼s too Murdock and his sons Demo and Varsity for making the trek over from the Pearl River area for the second time this week… It was great catching up with Murdock and watching the friendly competition with his sons throughout the beatdown… So back to Jose 10k, if many of you have not taken notice lately please do the next time you see him out at the AOs and be sure to express how Radiant his skin reflects in the humid gloom along with his luscious lips… Please keep it PG-13 or younger when other young PAX are around but I know he will appreciate the compliments… Before this gets any weirder let me give you the specifics to the beatdown…

    YHC wanted to give a pre Independence Day homage of sorts by using our soon to be 246 year old existence as a free nation with honoring the numbers of 7/4/1776… Oh and by the way just so you know BBQ graduated high school in 1976 in the Bicentennial year of our nation, which I believe to be pretty cool to have a PAXer of his great caliber posting and sharing beatdowns with…

    Warmup
    17IC Abe Vogadas
    76 SSH
    17IC Grass grabbers
    76 Air presses
    Moseyed down from the parking garage to the bottom level..

    Thang
    Instructions provided
    7 Rounds
    4 8 count body builders
    1 all out sprint up the first ramp
    7 IC Merkins
    7 1st round IC Jump squats which at this point audible called to Squat hold IC for rounds 2-7… Worked better..
    6 IC Mountain climbers

    May not seem like much on paper but YHC realized after 3 rounds the PAX would receive an adequate beatdown…

    Wrapped up with a Mosey back to the top for 4 mins of Mary..

    17 IC Flutter kicks
    76 LBCs OyO
    17 IC Hello Dollies
    76 💯s

    PAX counted off, made announcements of all the upcoming CSAUPs on the horizon and the Radiant glowing luscious lipped Jose10k prayed us out…

    Thanks for all you gents for posting and inspiring me to push myself on this Gloom and until the next 👊🏼💪🏼✌🏼!!!

  • Fitness is Picking Up – from Mobydick

    Trashercise. Amazing what 5 PAX can accomplish in 45 min. After a warmup of SSH/Grassgrabbers/Torso TwistsIC X20 bags were issue. The thang was to scour the three levels of the parking garage for trash. The PAX fanned out across the lanes and picked up every scrap. At the end and half point of each trip back and forth two burpees if anyone picked up trash. We always found trash. After about a hundred burpees and a thousand squats the garage was cleaned. A mosey up the Ramps to the roof And COT right on time made for a very satisfying workout.

  • Can Do card workout again! – from BBQ

    Another beautiful morning at the AIC. Warm ups were the usual mix but focused on the upper body. Specifically shoulders in support for our recovering sling brothers, Einstein and Turbo. The deck of cards with the Can Do logo came out again. Each suit represented an exercise and each card dictated the reps 2-14. Hearts were hand release merkins. Diamonds were bouncy squats. Spades were gas pumps. Clubs were LBC’s. Hammer, Fletch and Frank the Tank led the cadence on their respective suit. Thanks for their help. Each of the 2 jokers had the PAX go across the parking lot doing Starjacks or lunges. These are favorites from our missing sling brothers. Nameorama. Hammer strongly prayed us out.