F3 New Orleans

Tag: The A1C

  • The Planets Aligned – from Mobydick

    YHC Signed up to Q the night before and showed up without much of a plan and almost expecting no turnout. To my surprise I was not alone. Fletch , Hammer , Jose10k we’re already there. The overnight rain had cooled things down but cleared out leaving a moonless predawn darkness . Fletch pointed our attention to the southern sky where Mars Mercury Venus and Jupiter were aligned and clearly visible. The workout just evolved.from there. Since I had signed up I led warmip off with vigorous 30x IC SSH and passed off the next selection to Hammer then Jose and Fletch After 3 or so rounds of that we moseyed to the Corner for the thang. YHC . continued the collaboration by selecting a 5/10/15/20 rep progression around the garage roof. We each took a corner in turn and selected an exercise. 5 Burpee’s started us off. Jose took the 10x corner with things like knuckle merkins and later to his regret 10 calf raises on each of step of two flights of stairs. Hammer took the next corner and merkins became a theme all kinds diamond/ wide/ hand release Fletch got to pick the 20x corner and legs got a workout. A 2x lunge at each parking stripe (there are 25 of them) started us off Forgive the old guy for not remembering all the exercises 4 rounds 4 different stations 4 different PAX selections adds up to a lot of variety. YHC closed out with another PAX choice set of rounds with a stretch theme. All in all a well rounded work out and ending right on time. COT

  • Who’s got the Q? – from Mobydick

    I arrived, prepared with the deck of death, rocking to a 10 minute version of Prince’s “little red corvette”. I didn’t know that Moby picked up the Q, so after a bit of back and forth, we decided to do a round robin 4 corners. 5-10-15-20 reps at each corner. Burpees, knuckle pushups, freak nastys, leg raises, calf raises, lunge walk the entire parking garage, basically a burpee at each parking stripe, core exercises galore. And after 45 minutes, an epic beatdown was finished. Moby prayed us out, Shout Out to Speedy and all the other Covington High Lions graduating tonight. Y’all remember, Kick Ball tomorrow.

  • Earth Day @ the A1C – from Einstein

    …and the Q forgot to do some Al Gore’s

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Hillbillys

    Thang: atop the Justice Center Parking Garage

    First round- using the down ramp; a few burpees, then side shuffle down ramp, a few burpees, then back peddle up ramp, repeat with side shuffle facing opposite.

    Second round: lunge-walk forward two parking spaces, lunge walk backward one parking space, traversing the whole upper deck

    Third round: one squat with a 3 count up-down pulse at each parking space stripe, traversing the whole upper deck

    for the pit-stop at the four corners we did:
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 swimmers (on your stomach with breast stroke type motion)
    20 left elbow to right knee sit-ups
    20 right elbow to left knee sit-ups

    last minute, Jose leads with leg lifts, then The Hammer with gas-pumps

    Count-o-rama

    The Hammer led us out with a prayer.

    Thanks guys. Always good to start the day with my fellow galoots.

  • Breaking down the walls – from Shooter

    With YHC out for the week coming up I decided to sign up for back to back Qs.. Arrived at the top of the A1c to Hammer running around and Jose 10k planting the shovel flag through the wire guard rail.. Must admit the A1c checks the box for the coolest way to shovel plant than any other AO.. PAX increases by 2 more as BBQ and Moby pull up.. We get started with our warmup and as we get about 4 exercises in there are lights coming up the ramp.. Could it be the always behind Cowbell? Not this time,! Its an unfamiliar truck and as we chatter amongst the circle Mathlete (Kenny Rocks as later determined) exits and joins in..

    Warmarama
    15IC Seal jacks, Toe Touches, Self love, Cherry Pickers, Arm circles, SSH and Grass grabbers.

    Thang
    Walls of Jericho introduced a few years back by Grundy…
    7 exercises 7 reps 7 rounds with a lap in between..
    Exercises 8count body builders, Merkins, Mountain climbers 2×1, plank jacks, Donkey kickoffs, lunges 2×1 and jump squats.. Run a lap around the top of the parking garage.. R/R

    Finished with 4 minutes so took to our 6 for some Mary 15IC Little Manny crunches, Left leg over right knee oblique crunches F/J..

    Count, announce and COT

    Congratulations and T👏🏼 to Mathlete with his recent 🏆 in the JuJitSu tournament and the passing of his contractor test…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Real Simple – from Mobydick

    Couldn’t get much simpler. Three old guys and the kid drag the chain up and down the garage ramp for 45 min. Actually it was a Tabata like sprint drag. The Pax each took hold of the ends of the doubled chain and a third grabbed the middle. Then the ends sprint dragged past the middle til all their chain was stretched out. Then the middle sprint dragged between them till the chain pulled taught. Then repeat. It took 4 alternating drag tests each to get to the top. The odd man out lunged or sprinted to the top where all rotated and repeated to the bottom Ritate and back to the top. After 45 minutes of that mission declared accomplished

  • BLIMPS – from Jose10k

    I tried to reach out and get some help late Thursday evening on a beatdown. I called the great Cowbell for some wisdom, however, straight to voicemail. Perhaps he knew that I would EH him once I asked him for help. Oh well, I decided to go with one of his favorites: BLIMPS.
    Warm-up: ssh, grass grabbers, windmills, torso twists.
    The Thang: mosey to the bottom of the garage. BLIMPS: Burpees, Lunges, imperial walkers, plankjacks, and squats 5, 10, 15, 20, 25, 30. In between each one, run up the stairs, sprint the length of the garage, back down the stairs, sprint back to the starting spot. Mosey to the courthouse and repeat BLIMPS. Mosey back up to the garage for some Mary. COT
    Hammer prayed us out
    Bean and barely legal were running up the stairs as we drove off, I guess they forgot the beatdown starts at 5:15

  • Jump & Jive(talk) at the A1C – from Einstein

    Nice and cool at the A1C with temps in the 40s. Planet Venus blazing away in the southern sky.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, maybe some more…

    Thang:
    To the ramp for side shuffles down and lunge walk backwards halfway up – then sprint up the remainder, repeat facing opposite direction on the 2nd shuffle

    Then using the parking lot stripes for a squat at each stripe and 20 push-ups at each of the four corners of the parking lot,
    varying the push-up technique with pike push-ups, dive bomber push-ups, 3 point push-ups, and bird-wing antagonist-type push-up.

    Then for the second round – starjack jump at each stripe, and core exercises at each of the four corners of the parking lot,
    including 20 hip rolls, 20 double crunches, 20 v-ups, and 20 scuba steves for the antagonist.

    While “on the stripes,” we vintage pax had a significant/topical conversation about heros from our era; Rocky & Bullwinkle vs Boris Badenov & Natasha Fatale…
    Dudley Do-Right vs. Snidely Whiplash, Get Smart and Agent 99 vs. Chaos…and it so happens that Fletch can do a spot on imitation of Dudley Do-Right of the Canadian Mounties

    Count-o-rama

    Moby led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • Where ever there are two or more – from Mobydick

    After a x20 series of stretches ssh arm circles self love windmills and a mosey around the roof the two of us Jose 10k and I did a host of exercises. All sorts of merkins x20 with a back peddle and karaoke trip around the roof . Then core work with 100 lbc. 100 leg lifts. And another trip around the roof only lunging and squats. There was more but I’m old and I forget. The A1c is alive and well.

  • Challenge accepted and completed BBQ!! – from Shooter

    It was nice to get back out in the Gloom with my brethren a little further toward the North.. Plan initially was to Q the Gipper this week, but with a change to YHC plans Bubba graciously stepped up and covered, so seeing the Q sheet open for the A1c I simply shifted days.. Knowing the location in Covington always has coupons, I planned the beatdown with that in mind… From past backblasts post I knew to grab 4 coupons and that should be good as my interest were to partner up and share the coupons for today’s challenge.. PAX quickly swelled to 6 after my arrival at the 2nd level with Moby, Sonny and Jose 10k awaiting. I intended on heading to the top, but the softies of Covington like to meet under the covered portion when there is a little sprinkle 🌧 🥶! Just kidding of course because if it’s not necessary to get wet in low 50 degree weather than why should we… As for the other challenge of getting this BB completed, top this BBQ 2 hours following the beatdown.. “Anything you can do, I can do better!” 😬

    Warmup
    20IC SSH, Cherry Pickers
    10IC Windmills, Grass grabbers
    20IC Hillbillies, Imperial walkers, Butt kicks

    Thang
    Partnered up utilizing each of the 2 garage lanes. 3 stations

    First round
    25, 50 and 100

    25 Man Makers with the coupon each partner completed there own rep count.
    P1 did called exercise while P2 Sprinted out and then returned back pedaling.

    50 Squat Thrusters
    P1 did called exercise while P2 Carioca down and back.
    100 Curls for the girls
    P1 did called exercise while P2 Back pedaled up the incline ramp then sprinted down..

    Each group cycled through all.

    Second round (cut short on time only completed 2 stations) however BBQ did grab a rep after it was called on the alternating block Merkin..
    25, 50 and 75

    25 Alternating block Merkins.
    P1 called exercise while P2 Bear crawled 2 parking spaces, bunny hopped 2 parking spaces and crab walked 2 parking spaces. R/R
    Moseyed back.

    50 Kettle bell swings
    P1 called exercise while P2 lunge walked 2 parking spaces sprint 2. R/R down the parking garage and Mosey back.

    75 Tricep extensions
    P1 called exercise while P2 Bunny hopped 4 parking spaces and Bear Crawled 4 parking spaces returned with a Mosey…

    Ran short of time to cycle all groups through the 2nd round..

    Count, announce, COT with Moby taking us out!!!

    👏🏼👏🏼 To getting in the work gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Can Do! And we miss Einstein. – from BBQ

    Can Do! The PAX was a mighty 4 on the upper deck of the A1C. A deck of cards from a transportation trade show was used for the exercises. This swag was from a rail service in Canada named Cando. “Can Do “ became the theme and battle cry. After the warm up cards were drawn one at a time. Each suit represented an exercise. The four were hand release merkins, jump squats, LBC’s and leg lifts. Each card represented the # of reps and 1-13. 91 total reps for each exercise were done except LBC’s were doubled. The jokers were a mosey with star jacks mixed in. SJ’s are an Einstein fav. We missed him and hope his shoulder therapy will work. And he is back soon. In his honor the warm ups and cool downs included swimmers, thumb drives and shoulder rolls. Russo prayed us out. He challenged the PAX to be the light and help others.