F3 New Orleans

Tag: The A1C

  • Train for the BEAST like a BEAST – from Jose10k

    I will begin this backblast with the weather, much like our local “Ron Burgundy” does for the splash pad each backblast that he writes. It was 73 degrees outside, humid, and cloudy…”And the air was just right for drinking…”Bonus points for anyone who can tell me which 80s classic movie that line was from. Anywho, after doing a few laps prethang with the Robin to my Batman, we got to it:
    A series of exercises to get the blood flowing, when a late arrival by Fletch, we were ready to get started.
    A bunch of us signed up for the Spartan Beast Race in October. It’s a half a marathon with 30 obstacles. If you cannot complete an obstacle, the penalty is 30 burpees. I’m not having complete faith in myself, so let’s practice some burpees. In the Center of the parking garage, the PAX did 10 burpees, 20 squats, followed by a core exercise until the lucky runner returned. The lucky runner ran down the stairs to the bottom floor, ran across the garage, and back up the stairs on the opposite side. 6 rounds of this, the 4 corners. 5 burpees at each corner, lunge walk between 4 corners of the garage. 2 rounds of this. A total of 100 burpees, which I am sure Moby’s chiropractor isn’t happy with him. COT, and DarkWing prayed us out with special intentions of all the graduates. Thanks for reading, and thanks for letting me lead today. SYITG

  • Stations of The Cross Fit – from Einstein

    Strong warmup featuring many fan favorites.
    The event: set up 4 stations with gear:
    1 – jump ropes
    2 – 35 pound kettle bell
    3 – 24 pound kettle bell
    4 – 1 set of 15 pound dumbbells
    One pax sprints down the parking deck and then jogs back around.
    While one is running, the remaining pax each pick a station and; jump rope, squat press the 35 pounder, one arm press the 24 pounder, or lunge in place with the 15 pounders.
    then the next guy runs and each pax rotates a station
    We each did five or six run/rotations, and all worked up a good sweat.
    Moby sprinted his last run – impressive!
    DarkWingDuck prayed us out.

  • Just Makin It Up – from Mobydick

    Last minute sign up started with SSH x 20 4 is 1 to get the blood flowing 20x merkins oyo. Cherry pickers and hi jack hi jill and few others. The thang was a hodgepodge lunge wslk to the wall ftom mid garage. There 40x freak nasty. 20x merkins 20x box cutters 20x jane fondas. Mosey to stsirs and 2 cslf raise each stair backwards to the bottom. 20x merkins and something else. Back to the roof by way of the ramps side shuffle switch sides at esch ramp. Top side 2 minute plank and something else. Back to the start and each (7) pax chose a core to close it out. COT and 🙏🏻.
    That kinda how I remember it. Might have keft out a few things.

  • Who’s driving the bus today? – from Mobydick

    6 gentlemen at the a1c got together to get some exercise in, some f2, and some good German jokes from our resident comedian, BBQ. Warm-ups: yes, there was a warm-up
    The Thang: lunge walk the parking garage, then merkins, then freak nastys, then multiple core exercises. 2 calf raises on each step all the way down to the ground floor, karaoke up the ramp, more core exercises, karaoke up the next ramp, more merkins, cooperhead squats, then round robin mary. Moby prayed us out.

  • 74 and many more! – from Jose10k

    Cool, calm, relaxing morning as 4 HIM joined together. A brief warm-up and we were off. The theme for today’s beatdown: 74. That is how old the young man Moby turned yesterday. So it was 7 reps in cadence of one exercise, followed up by 4 burpess. We went down stairs for bulgarian split squats, burpees, freak nastys, followed by burpees, squats, etc. Then we used the parking garage barriors for presses while 2 ran laps. Chest presses, shoulder presses, team curls etc. Then to the fence for one armed rows, burpees, squats, burpees etc. 2 calf raises to the top, Mary, followed up with 74 wife pleasers. COT, prayed for BBQ’s friend, Doug. SYITG Happy Birthday Moby!!!!

  • Keeping the Lights on the A1c – from Mobydick

    Short and sweet. Just me and Turbodog. Kept simple stretches to warm up then take to the stairs. 25 minutes of down one corner run to the other corner of the garage up the stairs and walk back to the other stairs. Got in about 6 trips and bearky 500 stairs. Knocked out 50 freak nasties and a few stretches and a cool down walk around the top and called good. Pretty much knew it was going to be just me cause the gipper regulars all had something else to do. Reflected on the years F3 has added to my life when Noted we are soon to celebrate 10 years on the Northshore. 7 of those have reshaped my life. Thanks yall

  • The Ides of March – from BBQ

    KISS-warmup- lots of stretches, including a BBQ new one, a reverse Al Gore Thorogoods.
    The Thang: 11’s (Burpees and copperhead squats, lunge walk 5 parking stripes, then reverse lunge walk 5 parking stripes, run the rest of the parking garage.) Then Star Jump every 5th parking stripe on the way back.
    Wife pleasers at the end.
    COT- Akbar has a St. Patrick themed beatdown tomorrow. Come on out and support him.
    SYITG

  • An Apple a Day keeps the doctor away, unless you’re Moby – from Jose10k

    4 men took the red pill to come out and better ourselves mentally and physically. YHC had the keys to the bus, and I was happy to see the return of Dark Wing. No Einstein or BBQ, but 4 is a perfect number for the deck of death. Darkwing= Diamonds, Moby =Clubs, Fletch=Spades, and I was hearts. You know how it works, your suit, you call out the exercise. This is when we learn that Moby’s chiropractor is in business just because of burpees, his proctologists is still in business because of big boy sit ups, and his podiatrist is in business because of star jumps and squats. Anyways, 2 jokers meant two laps. Thanks for posting and keeping the A1C open for business. Better than those Russoian haters in Mandeville. Thanks for letting me lead.

  • LAST Friday of RunCajunRun – from Jose10k

    YHC, sore calf and all, decided to prethang a little early and a lot slower. 3 other younger HIMs joined me at 5:15 for the last official RunCajunRun beatdown at the A1C. Warm-ups, of course, mumble chatter, check, running…double check. 5 burpees, 10 squats, 15 big boys, followed by a 1/4 mile run. Rinse and repeat. Modify as needed or as wanted to get extra mileage in. Einstein prayed us out. Thanks for letting me lead gentlemen. Pork Chop Express and Unitards Unleashed are meeting next Thursday for a final runcajunrun get together. Reach out to me for more info.

  • Keeping the Lights On – from Mobydick

    A perfect morning. Cool. No wind and Dry. Thanks to a great Tabata timer Sunny and YHC got a good workout of 5 sets of SSH/Squats/Crunches/Bicycle crunches/Merkins/Box Cutters. :45 Exercise :30 Rest. Prayers for all in their endevors.