F3 New Orleans

Tag: The A1C

  • LET’S GET READY TO RUMBLE!!!!!!! – from Jose10k

    The cage match of death challenge has been accepted. Russo threw down the gauntlet, and the boys at the A1C answered the call. The Pelican and Russo in one corner, Jose and Moby in the other. Dipping our hands in glue, then into shards of glass (Kickboxer style). The boys at the splash pad don’t know what they’ve gotten themselves into. Y’all know him as Moby, but on the street he goes by many other names: “The Master of Disaster” , “The King of Sting”, “The Dancing Destroyer”, “The Prince of Punch”, and “The Count of Monte Fisto”. The Pelican needs to fear him. We have the upper hand, we’ve got an ace in the hole, we’ve got Turbo Dog. A five pound vicious Kujo ball of aggression. Today was just another day to prepare for the showdown for Friday beatdown bragging rights.
    Warm-ups: various stretches, nothing special
    The beatdown: KISS (keep it simple stupid) 4 corners (10 merkins, 15 squats, 20 lbcs), rinse and repeat 5 times.
    Moby prayed us out.
    Tomorrow, Marsh Madness
    following weekend, the convergence known as the Fury.

  • Happy St.Patrick’s day 2023 – from Jose10k

    What a fine morning to celebrate St. Patty’s day. Of course there was a warm-up, of course there was music (Irish Celtic Rock), and of course Moby was there too. I mean, he and I are preparing for a cage match against Russo and the Pelican. I like our odds.

    There once was a fellow O’Doole, Who found little red spots on his tool, His Doctor a cynic said Get out of me clinic, And wipe off that lipstick you fool!
    THANG ONE
    4 LEAF CLOVER
    4 corners with 5 burpees each, bear crawl the short lengths, back peddle the long portions

    There was a young lady named Bright, who traveled much faster than light. She set out one day in a relative way, and came back the previous night

    THANG TWO SHAMROCK RUN
    Exercises:
    Squats x 20
    Hand-Release Merkins x 20
    Air Presses x 15 IC
    McParker Peters x 15 IC
    Reverse Crunches x 20 (Rocky Balboas alternative)
    O’Lunges x 15/leg
    Carolina Dry Docks x 20
    Kangaroo Kicks x 15/leg

    There was a young man from Savannah Who died in a curious manner, He whittled a hole In a telephone pole, And there…electrified his banana

    THANG THREE: Celebrations has gone too far
    Drunk from drinking too many Guinesses: Nolan Ryans 20IC
    Arrive home to the misses: Wife Pleasers: 20 IC
    She declines your advances, so you decide to hump the monkey: Monkey Humpers: 20 IC
    She gets impressed with your form, so she invites you back in: Pickle Pushers 20 IC

    : There once was a nympho named Jill who tried dynamite for a thrill. They found her vagina in North Carolina and bits of her boobs in Brazil

    Finish up with some round robin Mary: leg lifts, squats, calf raises, LBC’s, Al Gore Thorougoods, Rosalitas
    COT: extra thoughts for the runners of the endurothon, Happy Hour in Slidell to come. Akbar prayed us out. Afterwards, the group reflected on how important F3 is to them, and how grateful they are to be a part of it. Each aspect has it’s importance. It was an honor to lead y’all, and the limericks I have written are much cleaner than the ones BBQ told us. Happy St. Patty’s day to you all. SYITG

    A pirate, history relates, Was scuffling with some of his mates, When he slipped on a cutlass Which rendered him nutless, And practically useless on dates

  • 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

  • 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.

  • ALMOST SOLO BECAUSE OF AN EXPRESSO CRISIS – from Jose10k

    Yup, you read correctly. I almost had to ride solo because Moby is such a great man. With an expresso crisis on hand, he couldn’t leave Vicki with the mess that he created. An expresso explosion caused him to be tardy to the party.
    I warmed up with some ssh, torso twists, grass grabbers, warrior pose and arm circles. Since it was just me, I figured it was a great time to add some miles to the Unitards runcajunrun total. A few laps around the top of the parking garage, and then I began my decent when Moby pulled into the garage. Moseyed back up to pick him up and we did a modified run through downtown Covington. We stopped a total of 15 times to do 10 Merkins and 15 squats. A total of 2.1 miles, 150 merkins and 225 squats. I did the math so not to hurt Russo or Franks brain. YHC prayed us out.

  • 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.

  • Can anyone count? – from Jose10k

    It was a wet, dreary morning at the A1C. YHC was happy to see BBQ drive up the ramp. It’s been awhile since he posted, and he always brings the energy. Moby arrived next, then Hogsbreathe was the caboose. Mumble chatter was all about the Kansas City Chiefs, bad officiating, super bowl possibilities, celebration possibilities, etc…
    After the warm-up, I brought out the deck of death and assigned each person a suit.
    They got their pick of exercise: we had merkins, burpees, al gore thorogoods, californian sun bathers, poop scoopers, and various others. Some on your own, other in cadence. That’s where things got interesting: some people, not naming any names, couldn’t count properly. Not once or twice, but several times by several individuals. Throw in some laps and stair masters, and it was 6:00. COT, remember about the CRAZY IVAN tonight gentlemen. Moby prayed us out. Thanks for coming out gentlemen, always an honor to workout with y’all. You push me to be better.

  • Are you ready for some football? – from Shooter

    Well 4 PAX will be ready to come off the bench if called on by coach.. At least that’s the thought following YHCs chosen beatdown for the gloom at the A1c.. Arrived midway to the top of our 3 story parking garage across from the Justice center with the likes of Jose10k and Fletch standing around mumble chatting..
    YHC joined in as Jose10k tried quizzing the Q with a reference to a movie or a song potentially, until he quickly realized this guy has less than an ounce of Hammer like abilities when it comes to quoting or naming specifics… As Moby and Sonny rolled in the PAX got started on the warmup..

    10IC Grass grabbers, Windmills, Imperial walkers, Cherry Pickers, Self love, Toe Touches, Scorpion kicks, Superman holds and finished with some alternating bridges..

    Thang
    1st and 10 (Exicon)
    Basically 11s with 100yds between. 1 Burpee/10 Merkins, 2 Burpee’s/9 Merkins, etc. etc. etc.

    Moseyed down to the 1st and partnered up for P1 wall squat P2 Carioca down half F/J and returned back pedal halfway turn and sprint..
    R/R

    Finished up with Mary
    20IC LBCs, Flutter kicks and alternating elbow to knee 10IC..

    Wrapped up with announcements and thoughts and prayers to Akbar…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Cottoneye Joe with a deck of death with PAULY D!!!! – from Jose10k

    Alright Gentlemen, another wild beatdown at the A1C. Warm-ups: SSH, followed by a burpee, SSH, followed by 2 burpees. A little prequel to a musical introduction that will follow. Some more stretches, all ic.
    Cotton Eye Joe time: The song plays while the PAX does SSH, everytime the words Cotton Eye Joe is sung, you do a burpee. (25 in total by my calculations).
    After that, we did the deck of death with a twist. Each person was assigned a suit, and each time their suit came up, they picked the exercise. We did everything from burpees, 8 count body builders, to merkins, diamond merkins, fingertip merkins, staggered merkins, yuri merkins, slow squats, lunges, side lunges, jane fondas, hello dollys, lbcs, big boys, freak nastys, etc..
    The two jokers: lap around the parking garage with sprints on the straight aways to finish off the deck. COT with a FNG. Now Bushwacker texted me last night to speak of the high standards of naming FNG’s, and the importance of giving them the right, appropriate name. David, Hogsbreathe’s friend, from Slidell needed an appropriate name. He was a fellow New Jersian. “D”avid who went to the shore, so I immediately thought of Pauly D from the Jersey Shore. Once I uttered the name, Hammer exclaimed it as well. If the two of us came up with the same name, then it was meant to be. So welcome to F3, “D”avid, or now known as Pauly D.
    If you get a chance gentlemen, please consider donating $43 dollars to Shooter to our fallen brother Cardinal. All that information is on slack. If you need help, just reach out to one of us for the info. Feb 3 is the Crazy Ivan where my nephew looks to repeat as grand champion, and the northshore looks to hold onto the freedom hammer. You don’t have to be a runner, there are ruckers too.
    Thank y’all for the opportunity to lead this morning. Y’all have a great Friday, and a great weekend. As always, SYITG brothers.

  • F.R.I.D.A.Y. the 13th at the A1C – from Einstein

    A cool 43 degrees at 5:15 a.m. with windchill -50 degrees at the A1C atop the Justice Center Parking Garage.

    Warmup:
    all 13xIC: numerous

    then, spelling out the word Friday:
    F = finger tip merkins (13)
    R = regular merkins (13)
    I = inclined merkins (13)
    D = decline merkins (13)
    A = alligator merkins (13)
    Y = yowser merkins (13)

    Then with the remaining exercises we spelled out TRISKAIDEKAPHOBIA

    All had fun…except for BBQ..because he wasn’t there!

    Count-o-rama

    Jose-10K led us out with prayer.