F3 New Orleans

Tag: The A1C

  • The deck on the upper deck! – from BBQ

    A mighty 5 worked the deck from the upper deck of the A1C. The warm up was 20 reps of self love, boxers, torso twists , arm circles forward and reverse, grass grabbers, mountain climbers, Willie Mays and Side Straddle Hops. A 52 deck of cards with 2 jokers and 2 bicycle card instructions. The cards were drawn one at a time. Hand release Merkins, jump squats, leg lifts and LBC’s were done according to suit and card number. The total reps done for each were 85 except for the LBC’s that were doubled and hit 170. The joker draw was a lap around the upper deck alternating forward and backward run and the other was a lap alternating karaoke. The bicycle card draw was 20 crunchy frogs and the other was 20 Freddie Mercuries. We had 2 minutes left and stretched. Fletch had a good one and new one to me for hips. Ask him to demo. We finished with the nameorama and COT. Moly Dick prayed us out and challenged us to help each other and the community. Thanks for the opportunity to Q!

  • Deck of death with a bunch of old cores – from Jose10k

    On a beautiful crisp morning, YHC arrived to the a1c realizing that he had forgotten to create a workout for this morning. Softball had kept him out to late the night before, so he reached into his bag for supplies. The usual crew showed up. I quickly found a deck of cards and it was on!
    Warmups: arm circles, self love, torso twists, and something else ( with 10 hand released merkins in between). Inspired by STEVE, lt. Dan’s across the parking garage. Moseyed back to the center, rock music playing, the deck of death began. Hearts: leg raises. Diamond: big boy situps, spades: gas pumps, and clubs: freddy mercurys in cadence, the joker was 5 calf raises on each step, up all 3 flights. Deck of death, core style! COT, and einstein prayed us out! Thanks for letting me lead brothers.

  • StarJump Ladder – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hill Billys, Shoulder Shrugs, Imperial Walkers,
    Swimmers, Arm Circles, Seal Jacks, Thumb Drives, Smurf Jacks, Drew Brees, Fake Jump Rope

    Thang:
    Using the twenty four parking space striping, the Pax performed a StarJump ladder:
    1 jump every other space, 2 jumps every other space, 3 jumps every other space, 1 jump plus 1 up to 13 for ecery other stripe, then back down the ladder
    Core exercises done between each round included: iron crosses, left elbow-right knee, right elbow-left knee, right hand-left foot, left hand-right foot,
    scuba Steves, reverse arches.

    The PAX: BBQ, Einstein, Jose-10K, MobyDick

    Count-o-rama, Jose-10K leads us out with an excellent prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • 43 gets you HATE – from Jose10k

    Finally some cooler weather arrived. As happy as I was for the arrival of this cold front, I was happier for the arrival of 4 of my brothers.
    Warm-ups: ssh, self love, grass grabbers, torso twists
    The thang: The deck of death
    Hearts: hand release merkins
    Diamond: copperhead squats
    Clubs: apollo onos (2 is 1)
    Spades: right elbow to left knee, left elbow to right knee (2 is 1)
    Joker: 2 calf raises per step from bottom to top of the parking garage
    COT and Moby prayed us out. Thank y’all for allowing me to lead such a great group of men.

  • IDA ONLY ONE DHERE – from Einstein

    Well, what can I say. It was an awesome workout.

  • DORA and her sister.. – from Shooter

    YHC has a history of bringing coupons to the A1c and today would be no different.
    5 PAX joined at the top of the parking garage for the warmup which consisted of 15IC Cherry Pickers, Arm circles, windmills, Imperial walkers and Grass grabbers.

    PAX dropped below one deck to the FIT sitting with some coupons ready for the taking. Partnered up with a coupon instructions given. DORA 100/200/300
    Squat thrusters, Chest press and curls.
    P1 kept rep count while P2 back pedaled halfway up the ramp and turned and sprinted the remainder. Moseyed down on the return to pickup count. DORAs half sister 50/100/150 Kettle swings, Overhead press and Carolina dry docks or as Akbar calls them Stone Mountains.. This time Carioca up the ramp and Mosey backdown.

    With few minutes to spare returned the coupons to the FITest of resting places and back up too for some Mary. 20IC 💯s, leg raises and hands to heels..

    Appreciate you men following my lead and 👏🏼 to Moby for closing us out in prayer.

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • MISL in each corner and multiplier plus a bonus round – from BBQ

    Another beautiful morning for a beat down. A longer warm up like Einstein does and with me being a respect respect Q also. Self love, Arm circles, Swimmers, Boxers, Grass Grabbers, Willie Mays ( picked up in St Louis ), Mountain Climbers, Peter Parkers, Parker Peters, Merkins, SS Hops and at least two others I do not remember. The top deck of A1C was used for four corners of different exercises. Each corner exercise increased by 5 each round. Corner 1 started with 10 Merkins, corner 2 with 15 imperial walkers, corner 3 with 20 squats and corner 4 with 25 LBC’s. 4 rounds were completed. A bonus round was added with an exercise selected by 4 in the beat down. Hogs Breath picked the number at it was 17. He picked hand release Merkins. Hammer picked Mike Tysons. I have forgot the other 2. In between 2 of the 4 corners we ran alternating doing every other line touches , every other line jumps and back pedals. We prayed out to end another beautiful morning.

  • Chi Chi Ah Ah – from Jose10k

    Friday the 13th, how would I create a beatdown for this historic Friday. Thoughts were bounding around my head all day. I was excited after dropping off my daughter to start planning, however, my nephew blew up my phone with countless Algebra 3 questions late into the night. Still, I had to create something. Then I worried that the resident 80s/90s pop culture buff (Hammer) would find countless holes in my movie references. Too much pressure on YHC, so I limped in with a simple version of a Friday the 13th beatdown. All exercises were in reps of 13. Maybe next time.
    Warm-ups: ssh, torso twists, grass grabbers, arm circles, shoulder presses
    The thang: 4 corners each corner reps of 13, first round was merkins with simple jog between corners, then jump squats with back paddle half way, sprint the other half. Then a Waterpik fav, bear crawl the length of the parking garage with a merkin at each painted line. Lunge walk back. Moseyed to the rock garden for some coupon work. Curls for the girls, then rows, squats and kettle bell swings. Moseyed back. Then 5 calf raises each step all the way up, followed up with Mary. COT with Legal praying us out. Thanks for the chance to lead gentlemen, always a pleasure.

  • 1 year anniversary – from Jose10k

    Warm-up: ssh, grass grabbers, arm circles, windmills all reps of 15 in honor of my daughter turning 15 on Tuesday. The thang: moseyed to the courthouse for some dora. 100 merkins, 200 squats, 300 lbcs partner work. While one partner was performing each exercise, the second partner climbed the walkway rails hand over hand. Once finished, moseyed back to the parking garage entrance, then sprint up the inclines up to the top. Once at the top, Moby busted out the chain. We gathered in a line and each man pulled the chain across the parking garage. Last 5 minutes, busted out some mary. Leg raises, crunchy frogs, etc.. COT and Shooter prayed us out. BBQ busted out some birthday brownies along with some party poppers. Thanks to his wife for the tasty treats.
    Thanks for letting me lead, thanks for celebrating 1 year at the A1C, and thanks for the support for creating the AO. Y’all push me to be better.

  • No Monkey business at the A1c!! – from Shooter

    Knowing YHC would be out the next 2 days I wanted to give the PAX something to remember. There was no Monkey business but there was Monkey Humpers which brought a comment from Moby that had the PAX in stitches 😂😂 for some of the warmup.. Don’t quite remember the exact statement but I believe he shared “They’ll be no Monkey Humping from me in my future.” or something along those lines.. Either way the PAX really enjoyed his statement and if you want to confirm just ask the next tome you see him..

    Warmup
    Variations of 10IC/20IC arm circles, Cherry Pickers, Windmills, Butt kicks, Mummy kicks, SSH, Toe Touches and of course Monkey 🐵 Humpers..

    Thang
    YHC planted a special delivery at the northern side base of the parking garage.
    You guessed it coupon Friday.
    Picking the 7 of diamonds ♦️ from the Exicon for today’s beatdown.
    The attempt was 7 rounds of exercise. Brief description four corners or in our case 4 lamppost. Increasing rep count by 7 each round to 28 and backdown to 7. For the Qs sake an audible was called for the 28 count exercise 😰😰. 4 rounds of each
    7 rep count each lamppost 8count body builder with a thruster replacing the Plank Jack Tanked.. 14 rep count kettle swings, 21 block Merkins, 28 curls for the girls, 21 chest press, 14 squat thrusters and time expires.. PAX carried the coupon at all times and between each round… T👏🏼👏🏼to all the men on this day for sticking with it and pushing through.. We all agreed that Tanked seemed to just be getting warmed up as he grunted through the finish line, however he graciously informed the Q he was feeling toward the end and the grunts were an assist to finish strong 💪🏼 💪🏼…

    Count, announce and COT with the Q closing out with intentions for my neighbor and prayers for Amnesia’s wife..

    Thanks for posting and and keeping me accountable you fine men!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!