F3 New Orleans

Tag: Fletch

  • Shooter Shuffle! – from BBQ

    We did the usual old guys long and strong warm up. In Shooters honor we used coupons in the beat down. A deck of cards was used to pick the exercise and number of reps. Aces and face cards were all 10 reps. The 4 suits represented one exercise with the coupons. Chest press, overhead press, squats and windshield wipers over the coupon. We had a strong PAX and got thru the entire deck. Only one coupon broke by YHC. Name- arama and giving the FNG the F3 name “John Deere”. Prayers for those impacted by the CA fires, Bourbon St attack and BBQ’s brother Ned fighting pneumonia. Fletch prayed us out. It was an honor to lead these fine young men!

  • Hot Sauce, Bushwhackers, and Catapults: A Wet and Wild Morning at the A1C – from Jose10k

    So there I was, ready to tackle the day in a parking garage, wetter than a swimsuit calendar in monsoon season but warmer than yesterday’s frozen hellscape. Just as I was prepping for some solo misery at 5:14 AM, Fletch rolls in like a spicy savior, hot sauce in hand. This wasn’t just any hot sauce, though—it was Fletch’s special blend, the kind that burns twice, if you know what I mean. Naturally, I knew it had to go to Bushwhacker, the only guy who won’t whine about getting left out of the heat.

    And just as I’m cursing the heavens for starting without him, who do we see rolling up in his signature white chariot? Bushwhacker himself, arriving late but still managing to make an entrance. Hot sauce exchange complete, we got to work.

    Since it was January 10th and football is life, we honored the playoffs with a First-and-Ten special: a brutal round of 11s, featuring burpees and copperhead squats on opposite ends of the driest concrete we could find. Between sets, we experimented with various ways to move—sprinting, sidestepping, karaoke-style, bear crawling, and then, thanks to Bushwhacker’s brilliant idea, catapulting. Turns out, launching yourself repeatedly down a parking garage isn’t the best move unless you’re training for the Olympic Dizzy Decathlon. Three attempts in, Bushwhacker was down for the count, but hey, at least he left us all laughing.

    We wrapped it up with a trip to the spa—aka, the driest spot for some Mary. We crunched through LBCs, flapped like penguins, and topped it off with the infamous wife pleasers (a crowd favorite for both fitness and innuendo).

    By the end, I had to bounce, leaving the rest to round-robin their way through the last few minutes. COT brought it home, and I thanked the crew for letting me lead—a morning filled with sweat, spice, and more questionable decisions than a college frat party.

    Remember: never catapult the length of a parking garage, but always show up with hot sauce.

  • Hot Sauce, Bushwhackers, and Catapults: A Wet and Wild Morning at the A1C – from Jose10k

    So there I was, ready to tackle the day in a parking garage, wetter than a swimsuit calendar in monsoon season but warmer than yesterday’s frozen hellscape. Just as I was prepping for some solo misery at 5:14 AM, Fletch rolls in like a spicy savior, hot sauce in hand. This wasn’t just any hot sauce, though—it was Fletch’s special blend, the kind that burns twice, if you know what I mean. Naturally, I knew it had to go to Bushwhacker, the only guy who won’t whine about getting left out of the heat.

    And just as I’m cursing the heavens for starting without him, who do we see rolling up in his signature white chariot? Bushwhacker himself, arriving late but still managing to make an entrance. Hot sauce exchange complete, we got to work.

    Since it was January 10th and football is life, we honored the playoffs with a First-and-Ten special: a brutal round of 11s, featuring burpees and copperhead squats on opposite ends of the driest concrete we could find. Between sets, we experimented with various ways to move—sprinting, sidestepping, karaoke-style, bear crawling, and then, thanks to Bushwhacker’s brilliant idea, catapulting. Turns out, launching yourself repeatedly down a parking garage isn’t the best move unless you’re training for the Olympic Dizzy Decathlon. Three attempts in, Bushwhacker was down for the count, but hey, at least he left us all laughing.

    We wrapped it up with a trip to the spa—aka, the driest spot for some Mary. We crunched through LBCs, flapped like penguins, and topped it off with the infamous wife pleasers (a crowd favorite for both fitness and innuendo).

    By the end, I had to bounce, leaving the rest to round-robin their way through the last few minutes. COT brought it home, and I thanked the crew for letting me lead—a morning filled with sweat, spice, and more questionable decisions than a college frat party.

    Remember: never catapult the length of a parking garage, but always show up with hot sauce.

  • Let’s start this party with a bang – from Jose10k

    A bunch of gentlemen got together this morning to finally put forth an epic beatdown worthy of the first day of 2025. Bushwhacker was first up, it was Round Robin style, and of course Bushwhacker started off giving a wonderful description of his beatdown. The detailed, thought out approach was mesmerizing. His intensity is legendary, however, Ten minutes later, he just simply called out 100-100s and he was done. Next up was Bird. Bird gave us his infamous yoga workout, which was unbelievably increasingly difficult. Stretches, handstands, where he walked around with three people on both of his feet while he was handstanding on one arm. Epic. Akbar kept it simple: 3 rounds of Stone Mountains increasing by 5 up the street, then decreasing by 5 back down. Grundy was up next. That’s when he brought out 2 100 pound sandbags and a spear. We each took turns trying to hit the unlucky man carrying the sandbags with the spear. Luckily, no one could hit the broad side of a barn. But we did hear Grundy yell “ If you think you want to quit, don’t quit! JV was grumble grumble, but more pissed about the pace for next years turkey trot. Next up was Einstein with Star Jacks and the. Norwegian speed skater workout. we hate him for that. Next up was Fledge with hot sauce. We always enjoy the hot sauce, it’s good stuff. BBQ was up with some, uh, Al Gore Thorough Goods, and a cadence that was very, very questionable. And of course, there was Hammer, and Hammer simply said, let’s do burpees, while giving us random 80s and 90s pop culture trivia. Shooter had donkey kicks. Hate donkey kicks. And those damn dice and jump rope. Ken from Humana will beat you down, but get you a great deal on healthcare with his own personal birthday celebrations. Shooter than called out for Steve to go next. Steve with his Bulgarian Split Squats and his cracking burpees. I’m so sick of those, Steve. The next person up on the list, well, it was Moby. Oh, Moby and that damn chain. I’m so sick of that chain. But at 74, soon to be 75, I guess he can do whatever the hell he wants. Zoolander was next up, and he doesn’t have a signature exercise, but god dang, does he not just look dapper. He was wearing those iconic aviator sunglasses and the feathered hair just in a perfect form. It’s epic. Waterpik and his perfect squats. Perfect form, and then a nice, you know, three-mile jog to warm us all up. And then while we’re doing all that, my nephew Speedy comes around the corner after running 15 miles with a four-minute, three-thirty-second pace. And then there was somebody going, huh? And that was Frank from Rommel trying to wrestle Russo down to the ground to try to convince him that Forrest Gump was the greatest movie ever made. All Russo wanted to do was a round of “Never have I ever” , and I’m still not convinced of the rules. While that was going on, Cowbell ran by on mile six of his jog this morning. We all then did our best Christopher Walken impression. All in all, none of this actually happened because Moby and I were the only two stupid idiots to get up on New Year’s Day. But I included all the gentlemen I could possibly think of to summarize the 2024 F3 beatdowns that I’ve grown to love and hate. But just wanted to give shout outs to people that if you made the list, you had of great importance to me. And if you did not mention you, I’ll just honest with you, I’m delirious on about 3 hours of sleep. SYITG

  • 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

  • One down and one to go!! – from Shooter

    With the Q sheet open and the opportunity to travel North, YHC led the PAX of the Gipper on a mixture of all kinds of coupon work.
    Started with warmups of 25 SSH (Jose10k) not 50, arm circles, Cherry pickers, butt kicks, Abe Vogadas, grass grabbers and a warmup lap around trailhead.

    Returned and gathered our coupons, first series rotated around the PAX picking the stated exercise between 10-20. Some IC and some times were the chosen few. I call them elf on the shelf, however Fletch had another name for them. Barely legal chose curls, Einstein shoulder presses and Moby had us wall sit with Al Gore and our coupons 2 mins stated but modified to 1. YHC had us complete 10 block burpees and take a loop.
    Returned for the block train gang where each PAX had a few passes on the end shuffling coupons down then back R/R till all experienced. Block figure eights through the legs, kettle swings and 10 block burpees. Made a loop returned for some block groiners, block jacks, block cheat presses and overhead extenders and 10 block burpees. Returned the coupons and closed with Little Manny crunches and Fludder kicks..

    Count, announce and COT

    Until Friday at the A1c 👍🏼👊🏼✌🏼!!!

  • 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.

  • Morning after election night – from Fletch

    Q arrived to the Gipper to an empty parking lot. Soon BBQ showed up and the other pax straggled in.
    Warmup: 15 reps. in cadence, cherry picker’s, imperial walkers, merkins, arm circles forward and back, toe touches, shoulder taps, hillbillies and Peter Parker’s.
    Thang: 2 lunges, each leg and 1 burpee to the corner. Moseyed around the block back to the Gipper. Each pax grabbed a coupon and performed 15 reps of curls, presses, rows, round the world, both directions and crunches and mosey around the caboose. 2 more rounds and 2 mosey’s finished us out. Stashed the coupon’s and circle of trust with BBQ praying us out. Thanks for letting me lead

  • The Walls of Jericho at the A1c – from Einstein

    Rain at the A1Cc on this All Saints Day ~71 degrees

    Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
    hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.

    The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details

    7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
    as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.

    The exercises:
    7 burpees
    7 squats
    7 star jack jumps
    7 backward lunges (2is1)
    7 merkins
    7 obliques left side
    7 obliques right side

    We all worked up a good sweat.

    Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
    Very inspiring

    Mary: finished with a 40 second plank as time expired.

    Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.

    BBQ introduced the pax to his new car – a “noice” looking Subaru.
    According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles.

  • Tabata Your Self – from Mobydick

    Don’t post it it didn’t happen. Sorry for the late post but better than not at all. The usual warm up stretches and a little cardio. A :45/:30 Tabata featuring Crunchy Frogs Squats Crunches SSH Merkins Tie Touches and A Lap. Three full rounds and half of a fourth.
    This old man had a workout and the rest of the PAX did too. Self pacing makes sure everyone gets what they need. The crisp and wonderful weather added inspiration.