F3 New Orleans

Tag: Fletch

  • Train for the BEAST like a BEAST – from Jose10k

    I will begin this backblast with the weather, much like our local “Ron Burgundy” does for the splash pad each backblast that he writes. It was 73 degrees outside, humid, and cloudy…”And the air was just right for drinking…”Bonus points for anyone who can tell me which 80s classic movie that line was from. Anywho, after doing a few laps prethang with the Robin to my Batman, we got to it:
    A series of exercises to get the blood flowing, when a late arrival by Fletch, we were ready to get started.
    A bunch of us signed up for the Spartan Beast Race in October. It’s a half a marathon with 30 obstacles. If you cannot complete an obstacle, the penalty is 30 burpees. I’m not having complete faith in myself, so let’s practice some burpees. In the Center of the parking garage, the PAX did 10 burpees, 20 squats, followed by a core exercise until the lucky runner returned. The lucky runner ran down the stairs to the bottom floor, ran across the garage, and back up the stairs on the opposite side. 6 rounds of this, the 4 corners. 5 burpees at each corner, lunge walk between 4 corners of the garage. 2 rounds of this. A total of 100 burpees, which I am sure Moby’s chiropractor isn’t happy with him. COT, and DarkWing prayed us out with special intentions of all the graduates. Thanks for reading, and thanks for letting me lead today. SYITG

  • Just Makin It Up – from Mobydick

    Last minute sign up started with SSH x 20 4 is 1 to get the blood flowing 20x merkins oyo. Cherry pickers and hi jack hi jill and few others. The thang was a hodgepodge lunge wslk to the wall ftom mid garage. There 40x freak nasty. 20x merkins 20x box cutters 20x jane fondas. Mosey to stsirs and 2 cslf raise each stair backwards to the bottom. 20x merkins and something else. Back to the roof by way of the ramps side shuffle switch sides at esch ramp. Top side 2 minute plank and something else. Back to the start and each (7) pax chose a core to close it out. COT and 🙏🏻.
    That kinda how I remember it. Might have keft out a few things.

  • Who’s driving the bus today? – from Mobydick

    6 gentlemen at the a1c got together to get some exercise in, some f2, and some good German jokes from our resident comedian, BBQ. Warm-ups: yes, there was a warm-up
    The Thang: lunge walk the parking garage, then merkins, then freak nastys, then multiple core exercises. 2 calf raises on each step all the way down to the ground floor, karaoke up the ramp, more core exercises, karaoke up the next ramp, more merkins, cooperhead squats, then round robin mary. Moby prayed us out.

  • Tabata Abs – from Mobydick

    A brisk cool morning and Moby dick is back at thelm. My first Q in a few months due to a tender back. A 6 exercise Tabata 1 min work 1 min rest. SSH/Squats/Crunches/Freddy Mercury/Merkins/Bix Cutters. All at your own pace. Managed 4.5 sets befire COT. Moby affirm prayer of gratitude for our strengths and pledge to share it with all we encounter. Til next time

  • 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

  • – from Akbar

    Another swing in the weather brought an extra man out today. 4 strong taking a trip to the lakefront via the original Milestone Marsh Mile.

    PAX: Fletch, Waterpik, Hammer, YHC

    Warm up: the usual, adding Swimmers for Einstein, trip to the playground for Pull Ups and Hanging Knee Raises

    Thang

    40’s was the theme today, and we stopped at each intersection for 4 exercises x 10 mostly IC at 4 intersections. If you’re not Jose 10k, that is 40 reps at each intersection..

    To the wall: Tempo Merkin, Monkey Humpers, Copperhead Squats, Plank Jacks

    At the wall: 2 sets of Freak Nasties x 10 IC

    Return to the Marsh: American Hammers, Sister Mary Catherine’s, Superman’s, Wide Merkins

    1 more set of Pull Ups and Hanging Knee Raises

    Mary: Leg Raises, E2K each side

    Count, Name, and Fletch prayed us out.

    Thanks for following the lead – See ya in the next gloom!

    Akbar

  • LAST Friday of RunCajunRun – from Jose10k

    YHC, sore calf and all, decided to prethang a little early and a lot slower. 3 other younger HIMs joined me at 5:15 for the last official RunCajunRun beatdown at the A1C. Warm-ups, of course, mumble chatter, check, running…double check. 5 burpees, 10 squats, 15 big boys, followed by a 1/4 mile run. Rinse and repeat. Modify as needed or as wanted to get extra mileage in. Einstein prayed us out. Thanks for letting me lead gentlemen. Pork Chop Express and Unitards Unleashed are meeting next Thursday for a final runcajunrun get together. Reach out to me for more info.

  • The Nashville Nasty in the war torn Gipper – from Jose10k

    YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
    SYITG

  • Almost a red SOLO cup type of workout – from Jose10k

    YHC arrived at the A1C early to put in those RUNCAJUNRUN miles. I don’t know why, the TARDS are way behind the leaderboard, but I keep telling myself, Tanked up is about to get ramped up. I know that he’s too old now to really compete, but he’ll put in some miles. Even if it’s using a walker. I got back up to the top of the A1C, and there were no cars. I begin to think of the title of my backblast: 1 is the loneliest number, Han Solo, but with the passing of Toby Keith this week, it was going to be a Red Solo Cup. I was about to embark on a journey through the streets of Covington when at 5:16 I saw Fletch coming up the ramp. 1 minute later Moby came. Quick Warm-up
    The Thang: A lot of sore bodies and bones, so we kept it simple. 5 burpees, 10 squats, then a quarter mile run. Rinse and repeat over and over again. Then of course, 3 calf raises on each step, all the way up. As I heard, it’s not a Jose Beat Down without calf raises. COT, YHC prayed us out. Safe travels to all going parading this weekend. Tank, why are we not seeing you on the leader board?