F3 New Orleans

Tag: The A1C

  • Flag on the Play: BBQ’s Chiefs Victory Laps – from Jose10k

    In a scene that could only be described as part fitness, part fandom, BBQ showed up to the workout with a brand new Kansas City Chiefs flag, proudly waving it around after the Saints’ brutal Monday night loss. It might be the new flag of the A1C he claimed. The warm-up was a mixture of stretches, questionable dance moves (the music always inspires some moves), and a few BBQ chicken wings as the flag continued to flap in the wind, mocking all Saints fans present.

    Then, it was off to the courthouse for a set of 11s. Copperhead squats at the bottom had everyone’s legs shaking like a Saints’ defense on 3rd and long. Sprinting to the stairs, the team powered through calf raises on each step, praying their legs wouldn’t fail them halfway up. At the top, merkins awaited — because why not add pushups to chisel the upper body for the ladies?

    The race down the ramp and around the parking lot felt like a marathon, but with the crisp fall air making it slightly more bearable. But something was missing. The group looked around — where was Einstein, the brains behind the operation? Where was Darkwing Duck, swooping in to save the day? Alas, they were nowhere to be found. It was just Moby, BBQ, the Chiefs flag, and the painful reminder that leg day is forever.

    All in all, it was a great workout — though maybe next time BBQ should leave the flag at home.

  • Rain Day at The A1c – from Einstein

    Muggy and dank where the pax gathered inside the Justice Center garage.

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls,
    hi-jack hi-jills, butt kicks, high knees, popeye punches, BBQ wings, shoulder rolls, etc.

    With the rain YHC had to go to Plan B…the lesser of Plan A.

    Thang-1: from the Exicon; “The Gross” 12 exercise with 12 reps of each. 12×12=144 hence The Gross:
    burpees x12
    merkins x 12
    cobra squats x 12 IC
    star jack jumps x12
    plank jacks x 12
    iron crosses x 12
    lunges x 12 IC 2-1
    box cutters x 12 IC
    walk outs with a merkin x 12
    zombie kicks x 12
    star stretch x 12
    side to side lunge x 12 IC

    Thang-2: the Pax, in search of some moving air, heads to the upper ramp, the light drizzle and fresh air felt good.
    Jose’s Lieutenant Dan routine up the ramp; lunges/squats, ascending count while maintaining the 2:1 ratio,
    freak nasties up top, repeat Lieutenant Dan going down the ramp, then a backwards lunge up the ramp, some derkins
    up top.

    Mary: finished with a round robin of core

    DarkWingDuck led us out with prayers for those suffering from Hurricane Helene

  • Round Robin Respect minus 1 – from Jose10k

    Alright, imagine this:

    It’s a crisp 62-degree morning, perfect for some quality pain. Enter the crew: **Darkwing Duck**(respect), swooping in like he’s ready to fight crime, **Einstein**(respect, respect), showing up with theories on why star jumps are the greatest, **Moby**(respect, respect, respect), low-key brooding because that’s just how Moby rolls, and then there’s Jose10K… yhc… the villain, taking all the flak because, apparently, you *asked* for this. Naturally, *hate* is served up hot for you.

    Cue the ramp. It’s not just any ramp—this is where sweat meets tears. We’re talking round robin style, because why stick with one exercise when you can juggle a whole bunch? At the top, 10 reps of anything horrible; at the bottom, more 10-rep torture. Between sprints, we’re shuffling sideways like confused crabs, jogging backward like we’re dodging regrets, and throwing in other random moves that only Einstein could scientifically explain.

    As if the ramp massacre wasn’t enough, the grand finale is 5 minutes of core at the top. Naturally, everyone has a brilliant suggestion for which core exercise to suffer through next. It’s like a buffet of agony, and of course, everyone gets a turn.

    In short: chaos, camaraderie, and a few too many “respects” thrown around—except for me, yhc. I get none.

  • It was Shooter’s idea, I swear – from Fletch

    Alright, picture this: it’s a typical morning at the garage. The crew lines up, ready to embrace the madness that Shooter inspired me this morning. The plan? A deceptively simple combo: 10, 20, 30 reps of upper body, core, and leg exercises—but with a catch. One poor soul is always running down to the bottom of the garage, and this is where the fun begins.

    First, our hero grabs a jump rope and busts out 60 reps, Rocky-style, because why not? But there’s no rest for the wicked—time to sprint back up that ramp (which feels longer with each step). At the top, it’s straight into 40 curls with a coupon that somehow seems to have gained weight on the way up. Then, just when the arms are jelly, it’s time to drop 20 squats like they’re nothing.

    Meanwhile, the rest of the squad is sweating through their own reps, secretly praying for their turn to run and escape the pain. Rinse and repeat, everyone goes twice, and by the end, even the garage is out of breath.

    Workout complete, pride intact (mostly), and everyone feeling like they could take on the next mission—after a nap.
    COT
    SYITG
    Thanks for posting/reading.

  • Triskaidekaphobia or Fear of the Number 13 Fear or avoidance of the number 13. It is also a reason for the fear of Friday the 13th, called paraskevidekatriaphobia. – from Jose10k

    3 HIMS showed up, not afraid of the number 13, not afraid of the humidity, not afraid of the aftermath of Hurricane Francine. We took the red pill, and we were ready for a beatdown.
    Due to the lack of electricity, YHC didn’t really come up with a Friday the 13th themed beatdown, so I used an oldie.
    Warm-up: the usual
    The Thang: Mosey to the courthouse for 11s. Burpees at one side, 2 calf raises up each step, copperhead squats at the top, down the ramp and around the courthouse.
    Mumble chatter included the difficult math problem of calculating the optimal workout heart rate for a 75 year old man. Which Einstein quickly pointed out to Moby that he is 74, which produced even more grumble, grumble.
    COT-Einstein prayed us out with intentions of hurricane survivors and prayers for our country.
    Thanks for letting me lead/reading this.

  • 1ST & 10 at THE A1C – from Einstein

    Rainy morning at the A1C this morning.

    With the kick-off of the football season, the 1st & 10 routine, from the F3 Exicon, was the order of the day.

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, imperial walkers, neck rolls, hillbillies(country boys), hi-jack hi-jills, seal jacks

    Thang: 1st & 10, using the upper deck parking garage parking stripes as our football field (a wet one at that)
    1 merkin, 10 burpees, “sprint” to the end of the field, mosey back around, the ref (Bushwacker) moved up the chains…2 merkins, 9 burpees, sprint, move up…3 merkins, 8 burpees, sprint, move up,…etc.
    Bushwacker – in the lead, still doing his referee duties, scored first, with the rest of the pax a minute or so behind.

    Next Thangs: with time to spare the pax did some Lieutenant Dans, lunging forward and backward, side shuffles, etc.

    Mary: one minute of star stretches.

    Cuz prayed us out.

  • Round Robin……Yum!!!!! – from Jose10k

    It was hot and humid again this morning. YHC got to the A1C early to put in some miles, and somehow got lost through downtown Covington. I ended up by Sonic on 21. Whoops, hauled butt back to the top of the parking garage to see reliable Moby talking to Rick, a neighborhood walker. We couldn’t convince him to stay. BBQ came in hot and we began. No one signed up, so we did everything round robin style
    Warm-up: SSH, hello jacks, hello jills, BBQ wings, grass grabbers, cherry pickers, torso twists.
    Moseyed to the front of the justice center for leg ups. 10 reps each leg, 2 rounds. BBQ focused on upper body with freak nasties and irkins, 2 rounds. Moby then hit core with intensified leg lifts.
    Moseyed to back of the courthouse for lieutenant dan’s followed up by 3 calf raises at each step. Mosey back to the top of the parking garage for some mountain climbers and reverse mountain climbers. Followed up by some Mary. Thanks for posting, thanks for putting up with the heat and humidity, and thanks for the read.
    The Wacker of Bushes has the Q tomorrow. So get ready for 30 minutes of pain, and 30 minutes of a needlessly convoluted breakdown of absurdly challenging and extreme exercises. SYITG

  • ROSHAMBO for the Q – from Darkwing Duck

    11s were on the docket today. After a questionable game of Rock, Paper, Scissors, YHC took the q. Quick warm-up then moseyed to the courthouse. Burpees on the side walk, run to the stairs, 5 calf raises up each step, then big boy situps at the top. Run down the ramp and out the side, around the parking lot, back to the side walk. Finished right at 6 am.
    COT and done.

  • Rock, paper, scissors to see who leads?!?!?!? – from Darkwing Duck

    Beautiful morning to take the red pill and get some work in. No one picked up the Q so it was a little ROSHAMBO to take the lead. Regular warm-up, then mosey to the courthouse.
    A set of 11s was the choice. Burpees at the side walk, big boys at the top of the stairs, 5 calf raises at each step, with a lap down the ramp and around the side in between each set.
    Ended right a 6. COT. Simple beatdown, simple back blast for a great group of HIMS.

  • Friday dealing the cards! – from BBQ

    Another hot and muggy morning in the Gloom but nothing could slow or stop this mighty foursome. We did the usual warm ups and of course I botched the cadence on a few. Einstein is my hero on warmups and I did not get to his standard of excellence this morning. I was eager to move into the Thang and get the cards flipping. Each suit represented a different exercise. Spades were T Merkins. Clubs were Star Jacks. Diamonds were Gas Pumps. Hearts were Freddie Mercury’s. Reps were set by card number. 2 thru 14 ( Aces! ). There was some concern about the shuffle and mumble chatter on some streaks of the same suit. Red suits came early and black suits later. The joker play was called by Jose 10K and a lap down and up in the A1C. On the second joker a new move was introduced. It was alternating front arm swings for 60 seconds. It was named “BBQ Wings”! We got thru the deck and finished with some stretching. Moby prayed us out. He challenged us to push and grow each other and those around us. It was an honor to be in this PAX!