F3 New Orleans

Tag: Fletch

  • The gangs all here – from Fletch

    Arrived at the AO to find 3 pax waiting. After greeting them, Jose 10K noticed we were all wearing black F3 shirts and resembled a “gang”! Hoping no one would break out in dance, Jose 10 K did a jig similar to a “West Side Story” fight scene. Time to get started!
    As we started warming up in rolls Maverick, true to his name, late and wearing a blue F3 shirt.
    Warmup: IC 10count
    SSH, Toe touches, Merkins, Imperial walkers, Grass grabbers, Shoulder taps, Hillbillies, Windmills, Peter Parker’s.
    Thang: mosey around the caboose and back.
    BLIMPS,, 5 Burpee’s, 10 Lunges ic, 15 Imperial walkers ic, 20Merkins, 25 plank jacks, 30 Squats and mosey around the caboose.
    Getting coupons, we proceeded with an EMOM workout 6 burpee’s, 8 block swings, 10 squats and 12 merkins. After 2rounds, mosey around the caboose. 2 more rounds and time was up. Jose 10K prayed us out. I am honored and thankful to be a part of F3. Thanks for the lead. See you in the gloom

  • Core Workouts allows you to see your D*** – from Mobydick

    Yes sir, you read it correctly. The inspirational quote and motivation behind today’s workout came from Moby’s moment on the commode. Thanks to core workouts, he’s slimmed down to where he could see his MobyDick again. That’s the kind of mumble chatter you get at the A1C gentlemen, why aren’t y’all posting here more often. You get stories about Mathlete’s alter ego, Kenny Rocks, proportional comparisons of stomach and johnson’s, grumble grumbles of past merkin inspired beatdowns, Zoolanders amazing physique and ability to do merkins with both hands and feet in the air, and of course, death matches between us and the splashpad. But today, it was all about MobyDick, and his deck of death.
    The usual A1C crowd circled up to begin the beatdown, when up the ramp came the sight we’ve missed for quite sometime. We were finally joined by our long, lost brother, BBQ. Are PAX was complete, we could begin.
    Warm-ups: SSH, windmills, head rolls, oblique stretches, all in cadence
    The Thang: Deck of Death (Core style) Hearts 5 count, Diamonds-10 count, Clubs-15, Spades-20. Round Robin style. You flipped the card, you pick the core exercise. With a joker being pulled with a heart, diamond, spade, and a club on it for a 50 count. The chatter was positive and upbeat, the fellowship was great as always, and the beatdown will most certainly have me cursing out Moby tomorrow morning. Thank you Moby for picking up the Q for me, I honestly thought I was going to be a scratch for today. Thank y’all for posting and/or reading this backblast. Truecoat has the Q tomorrow. SYITG

  • Rock & Roll with Upchuck – from Akbar

    7 PAX this morning on a rainy day, we welcomed Upchuck downrange from Birmingham to our gloom. On the pain menu for today was a Thor inspired, IronPaxish beatdown with compound exercises and a run up the stairs in between for a short reprieve of the impending doom.

    Conditions: 73 degrees with light to steady rain

    PAX: Akbar, Bushwhacker, Einstein, Dark Wing Duck, Fletch, Moby Dick, Upchuck (Birmingham)

    Warm Up: SSH, Grass Grabbers, Arm Circles, Self-Love, High Knees, Butt Kicks

    Mosey to the rock garden, pick a rock, and roll to the Courthouse

    Thang: Pick your rock carefully, do all 5 exercises x 10 reps each, run up the stairs for 15 calf raises, rinse and repeat. 5 rounds = 250 reps

    1. Blockee Curl Press
    2. Squat Curl Press
    3. Alternating Reverse Lunge Curl
    4. Curls
    5. Standing Shoulder Press

    Most of us got 5 rounds in, the rain was welcomed as it cooled us off.

    Mary
    LBC and Little Manny Crunches x 20 IC

    Count, name, and YHC prayed us out with thanks for Upchucks visit and safe travels home, the opportunity for us to do this crazy stuff each week, and the bond that builds because of it. And for people to sign up to Q. Amen!

    Announcements
    Grundy has the Q Saturday.
    H8 on the Southshore: Thursday May 25th at Okwata, 5:30am. See Hawgcycle’s post on slack

    Thanks for pushing me guys. SYITG- Akbar

    NMM
    The original workout is done with dumbbells with a 60s rest in-between sets. Much more manageable than a rock, even cinderblocks would be better. YHC gave the disclaimer to pick your rock carefully, and YHC did not. It was oblong and pointy, which made it hard to hold onto, but added a degree of difficulty. Heaving breathing ensued, with short bits of rest to gain composure.

    There are curls in 4 of the exercises, shoulder work in 4 as well. Adding up to almost 40 reps of each per round. We’ll feel that tomorrow

    Of course, Whacker overperformed, seemingly breathless, talking the whole time as usual, with comments reminding YHC he had shoulder surgery recently – but didn’t seem to phase him.

    Einstein was not far behind, smiling the whole time. It amazes me how resilient and strong these old guys are, and I am officially an old guy too. But they’ve got 10+ years on me – amazing.

  • The Chain and then some – from Mobydick

    If you don’t sign up to Q you risk getting on the chain gang. A brisk cool morning at the Gipper. Four of us showed and no one had signed up to Q. YHC included had procrastinated. Just so happens I had been thinking of some new chain exercises and this was just the group to try them out on so I, Mobydick, stepped up. A light warm up geared to the challenge to come. Self luv/Torso twist combo OYO for about a minute/SSH 4 is 1 to 20x/Cherru Pckers X20. Windmills X20. Merkins 2 is 1 x20. Interior walker x20 High Knees x20. Now for the thang.
    I thought perhaps there is more to the chain than dragging.

    Laid it out in 4 piles and each PAX hand over to the left shoulder tap. Then to the right 2 rounds back and forth.
    Then. Passed chain bucket brigade style up high back and forth 2 rounds

    Then Same thing only out stretched

    Then pass then chain between the legs forward and back a couple of rounds

    Then curls with a large loop of chain x20

    The call of the drag got to be too much so the PAX separated 2 and 2 by 50 yards, doubled the chain and 1 man dragged the chain the 50 yards while everyone else did the exercise of their choice til their turn (Plank/al gore/lunges/etc). That went through 3 or 4 rounds. 1 round being the first man got back to where he started. A lot of huff and puff and glute burn.

    Finished off with some core Leg Lifts/Hello dollies etc.

    Countarama and YHC closed out with prayer of gratitude that these fine men had help this 73 yo one time couch potato discover the strength hidden within himself.

  • Shorts or Pants, at The Gipper – from Einstein

    A cool 42 degrees for the gathered PAX, this Wednesday morning, at The Gipper. One of those days when the big decision is shorts or pants.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Windmills

    mosey over to the front of the Justice Center

    Event 1: partner up
    partner one does a plank walk out with five merkins, repeating this while partner two runs up the promenade and back, then flipflop
    – repeating this four times

    mosey over to the parking garage upper deck, backward lunging half way up the ramps and sprinting the other half

    Event 2: set of elevens, with forward lunge at the ramp top and backward lunge at the ramp bottom, with run down the ramp and back.

    mosey back to The Gipper Trailhead

    BBQ requested more lunge work, time was up – so he was denied.

    Count-o-rama, Legal leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Parkour-Plan B – from Jose10k

    YHC arrived with a great plan in his head involving coupons. It was intense, it was difficult, it was like Dante’s inferno, but it was not to be. I was quickly informed of the lack of coupons available at the Gipper to preform said workout. Oh well, a secondary workout had to be made, so I called for a plan B. When you’re flying by the seat of your pants, nothing sounds better than a Plan B.
    Warm-ups: SSH, torso twists, grass grabbers, good mornings, arm circles, self love, al gore thorogoods.
    The Thang: Mosey to the courthouse. Time for some Parkour Dora. Partner up: 100 merkins (50 each), 200 squats, 300 lbcs. Partner one climbs up the railing hand over hand up the ramp, alternating which hand leads, while partner 2 completes the exercise.
    Finished it up with 5 burpees. Back to the parking garage for 2 calf raises each step all the way up to the top. Finished up with 9 minutes of Mary. Each participant called out their core exercise in cadence.
    Moby prayed us out with intentions to SoGo’s family and all those intentions not spoken.
    Endurothon next weekend, April 1st Fury.

    Thanks for letting me lead brothers, and welcome to the A1C Sogo and Dark Wing Duck. SYITG

  • Global warming with Al Gore – from Fletch

    7 strong in the gloom of this humid morning at the Gipper.
    Warmup: toe touches, grass grabbers, merkins, arm circles, Peter Parker’s, imperial walkers, windmills and hillbillies.
    Thang: started with bear crawl to the street.
    Burpee Dans (1 burpee 4 lunges) to the corner. Shuffle, left foot forward then right foot forward to the next corner and mosey to the Taj Mahal. Circle around the flag and 1 round of BLIMPS: Burpee’s (5), Lunges (10),Imperial walkers (15),Merkins (20),Plank jacks(25) Squats(30). Global Warming, hold Al Gore position and slowly shuffle around flag and do 15 big boy sit-ups reverse direction and 10 merkins reverse again and 20 Bobby Hurleys. Mosey around the building and 1 more round of global warming and 10 Parker peters ic. Bear crawl to the road, shuffle, backpedal and mosey to the rock garden for curls, tricep extensions, grave diggers ic and mosey bak to the Gipper. Barely legal prayed us out. All had a good sweat going. Great workout! Thanks

  • Who wants the Q? – from The Hammer

    3 arrived at the A1C to a misty, gloomy morning. No one had picked up the Q, so Jose10k lead us in the warmups. Different ideas were being thrown around until Hammer was inspired to do a non leg workout. Thank God Moby showed up when he did because the first thing we heard out of Hammers mouth was 100 burpee’s. So now with 2 teams of two, a workout was formed. One partner ran a loop, while the other partner performed the exercises. 50 burpee’s, 100 American Hammers (2 is 1), 150 hand release merkins, 200 Freddy mercury’s (2 is 1), 250 merkins, and 300 lbc. Finished off with 3 minutes of Mary. Cot, hammer prayed us out.

  • You say Tabata. i say Tabata – from Mobydick

    YHC arrived earlier than usual and checked the calendar and saw no one had claimed the Q. I signed up just as the rest if the PAX arrived. After a a stretchy warmup and a bit of techno fumbling to get the phone sound to work we launched into a 2 min on 1 min off tabata of 5 exercises. SSH/Merkins/Crunches/Squats/Burpees. All on your own. After three rounds what happens is one reaches ones own point of exhaustion. The day after was sore in some new places so all went as planned. COT and a prayer of gratitude for our inner strength it was off to meet the world.

  • Run, Jump, Crawl at the A1C – from Einstein

    A cool 51 degrees at 5:15 a.m. with steady 7 knot breeze at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, good-mornings, imperial walkers, neck rolls, hillbillies, shoulder stretch, high kneees, butt kicks, smurf jacks, ankle rotate, hi jack hi jill, etc.

    Thang: run the ramps forward and backward
    then head to the parking stripes for merkin bear crawl, star jack jumps, with core at the four corners.

    All had fun…with mumble chatter about BBQ’s minor league football team,
    then the fun stopped when Moby Dick blasted us with a “wendy’s chili special.”

    Count-o-rama

    Mathlete led us out with prayer.