F3 New Orleans

Tag: The A1C

  • Band of Brothers go to the SPA – from Jose10k

    YHC decided to try something different this morning. I recently purchased bands for my wife’s gym, so I decided to bring them to the beatdown. After a quick warm-up, I brought them out for everyone to pick a different level of band. On this chilly morning, it was time to do some leg work. With the bands above the knees, side lunges up the ramp with a squat in between. Up and down twice leading off with the different leg. At the top, side leg raises with the bands around the ankles, 10 irkins in between switching legs, 2 rounds of that. Moseyed all the way down to the first floor to our newly named SPA. The nice enclosed walkway where we did 10 minutes of core. Back outside for 2 calf raises up each step and then LT. Dan the length of the parking garage and back. COT and prayers for all those traveling. Thanks for letting me lead gentleman. Die Hard Q coming this Tuesday at Grandmas
    SYITG
    I wonder if the Splash Pad has a Spa, or even participants. Deep thoughts by Jack Handy.

  • Legs & Core & Triskaidekaphobia at The A1c – from Einstein

    Cool this morning at the A1C ~ 40 degrees.

    WARMUP: all IC13x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, monkey humpers, etc.

    THANG 1: set of 13s on the upper ramp; reverse lunges at the bottom, merkins at the top: with choice of running between the top and bottom; forwards, backwards,
    side shuffle, karaoke

    THANG 2: on the parking lot strips with core at the four corners; side to side lunges every other stripe, big boy sit-ups,
    freak nasties, freddie mercury(s),

    T-Claps to Jose-10k, who performed all wearing 25 lb ruck vest.

    Fletch prayed us out with intentions for Moby’s friend Steve.

  • If he only had Thumbs!! – from Shooter

    Well this morning was cold and windy so the PAX took it down a level. 4 HIMs posted on this mid 30s morning and enjoyed the gloom with some dice and a plate. The star of the morning was Sonny, as he decided to wake up halfway through the beatdown. Only thing missing was thumbs, but if he had some boy would he be dangerous..

    We had an extended warmup and then we rolled some dice along with a plate and the occasional loop.

    After it was all said and done I believe we had a nice balanced beatdown of some regulars and closed out with core.

    Until the next gloom šŸ‘šŸ¼šŸ‘ŠšŸ¼āœŒšŸ¼!!

  • Last Q of the week, letā€™s take it easy, wait, whoā€™s that coming up the ramp? – from Jose10k

    Long week, 2 5ks yesterday, YHC was ready for some Yoga and stretching with Moby. Something simple and light. Then headlights appeared at the bottom of the ramp, Hogsbreath from Slidell came out here to join the group. I get it, no one goes to the Slash Pad anymore. Quarter pipe has to be paid to post. YHC had to make up a better plan for the new arrival. Good warmup then to the thang. Down to the first floor where we ducked into the covered walkway for 10 minutes of core. Calf raises up the stairs (2each step). 4 corners at top. 10 merkins each corner, back peddle halfway, run the rest. 20 sumo squats and the same in between. Lt Dan up and back to finish off. COT and Hogsbreath prayed us out. My week of Qing is officially done. Bird has the cold, birthday Q tomorrow. SYITG

  • Merkin Maniacs! – from BBQ

    I was a chilly low 40ā€™s on the top deck of the A1C! We warmed up with most of the usual warm ups. A new twist was added to LBCā€™s with a roll right and left after each LBC. The thang was 5 corners with a different set of 10 Merkins in each corner. Regular Merkins and incline both. On the 3 long stretches on the top deck and ramp to the 2nd level we did LT Dans 2/1 lunges and squats . We had some time at the end for some stretching. Moby prayed up out. It was an honor to lead these fine young men!

  • A Rocking BBQ – from Jose10k

    You know itā€™s going to be a good beatdown when BBQ comes rolling up with the windows down, music up, rocking out to classic Rock. Thatā€™s how we roll at the A1C. Other AOs donā€™t appreciate the music, some frown at the noise YHC brings with him (side eye to Zoolander), but the A1C embraces it. In fact, we incorporate it into each workout. And if you been paying attention to Hammer, Van Halen is the key to uniting the world. If you donā€™t believe me, reach out to him.
    Warm-up: The usual
    The Thang: Moseyed over to the courthouse for a descending ladder. 10 burpees, run to the benches, 10 freak nasties, run up the stairs for 10 copperhead squats, run around the courthouse. Repeat with 9 reps of each exercise. Back to the top for some Mary and COT.
    Turkey Trot is coming, Tyson vs Paul Fight tonight. Thanks for letting me lead, thanking for reading, thanks for rocking out with me. Zoolander, music is not our enemy. We can unite together under the flag of Van Halen.

  • Swamp Sweat: The Humidity Hustle with Usual HIMS at the A1C – from Jose10k

    In the sticky, hot air, this workout keeps it simple. Start with 5 minutes of warmup stretches to shake off the sluggishness. Then dive into a set of ā€œ11sā€ on a ramp: Freak Nasties at the top, Merkins at the bottom, with every journey down and up testing your agilityā€”backward runs, karaoke, side steps, sprints, and more. Once done, tackle the classic Lt. Dan to the bottom and back up. Finish strong with 10 minutes of core work at the top. COT. Sign up to Q boys!
    Thanks for the read/post this morning. When is the cold front going to come? Where’s Fletch? When is Bushwacker going to post? These questions and more, next week…

  • The Walls of Jericho at the A1c – from Einstein

    Rain at the A1Cc on this All Saints Day ~71 degrees

    Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
    hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.

    The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details

    7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
    as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.

    The exercises:
    7 burpees
    7 squats
    7 star jack jumps
    7 backward lunges (2is1)
    7 merkins
    7 obliques left side
    7 obliques right side

    We all worked up a good sweat.

    Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
    Very inspiring

    Mary: finished with a 40 second plank as time expired.

    Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.

    BBQ introduced the pax to his new car – a “noice” looking Subaru.
    According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles.

  • Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k

    Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, weā€™re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choiceā€”The 4 Corners of Doom. Extended warm-up to wake up every sore muscle Iā€™ve got, then itā€™s game on:

    ā€¢ 7 Merkins at each corner (and yes, you backpedal to the nextā€¦for style),
    ā€¢ 14 Copperhead Squats (just low enough to make you hate them),
    ā€¢ 21 Freak Nasties
    ā€¢ And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).

    When you think itā€™s over, enter the round robin Tabata. Just enough to remember why we loveā€¦or mostly surviveā€¦these sessions. COT. Happy Birthday to Bushwacker. Yā€™all have fun at the convergence tomorrow. Iā€™ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!

  • LEGS & CORE at The A1C – from Einstein

    Nice and cool this morning ~ 46 degrees, atop the Justice Center Parking Garage deck.
    And as an extra bonus – the AO was well lit with Thursday’s Hunter’s Full Supermoon.
    IF BBQ had been there, he would have classified it as…”beautiful.”

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, cherry pickers,
    hi-jack hi-jills/BBQ Wings/DarkWingDuck Wings, butt kicks, high knees, shoulder rolls, scissors, etc.

    Using the parking lot stripes (fyi; there are 24 parking spaces, bounded by 25 stripes, per parking row)

    The Thang: Four sets of: a stripe exercise followed by a core exercise at each of the four corners – as we mosey back to the starting line:

    First set: Lunge walk forward three stripes, inch worm out for three merkins, inch warm in, all along the length of the deck,

    Second set: Zombie Walk; left arm to right leg, right arm to left leg, all along the length of the deck

    Third set: Wounded Bear Crawl; left leg and left arm up on the 8 inch parking barrier, bear crawl, then switch over to the other side of the barrier
    to bear crawl with the right leg and right arm up on the barrier, all along the length of the deck

    Fourth set: Star Jack Jump at each stripe, all along the length of the deck

    Core at the corners included: wife pleasers with alternating leg lift, static v-ups, roll-ups,
    supermans, scubasteve, iron crosses, big boy sit-us, crunches, dips, flutter kicks vertical,
    flutter kick horizontal, Russian twists, etc.

    Mary: finished run back to circle up as time expired

    DarkWingDuck led us out with prayers for the F3NOLA Pax traveling up to the Texas CSAUP, for world peace, for the U.S.A. election.