F3 New Orleans

Tag: The A1C

  • The Nashville Nasty in the war torn Gipper – from Jose10k

    YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
    SYITG

  • Almost a red SOLO cup type of workout – from Jose10k

    YHC arrived at the A1C early to put in those RUNCAJUNRUN miles. I don’t know why, the TARDS are way behind the leaderboard, but I keep telling myself, Tanked up is about to get ramped up. I know that he’s too old now to really compete, but he’ll put in some miles. Even if it’s using a walker. I got back up to the top of the A1C, and there were no cars. I begin to think of the title of my backblast: 1 is the loneliest number, Han Solo, but with the passing of Toby Keith this week, it was going to be a Red Solo Cup. I was about to embark on a journey through the streets of Covington when at 5:16 I saw Fletch coming up the ramp. 1 minute later Moby came. Quick Warm-up
    The Thang: A lot of sore bodies and bones, so we kept it simple. 5 burpees, 10 squats, then a quarter mile run. Rinse and repeat over and over again. Then of course, 3 calf raises on each step, all the way up. As I heard, it’s not a Jose Beat Down without calf raises. COT, YHC prayed us out. Safe travels to all going parading this weekend. Tank, why are we not seeing you on the leader board?

  • The SWAT-a-thon – from Jose10k

    5 HIMS took the red pill this morning to put in the work on a warm but humid morning. The warm-up was the usual stretches of the old and sore muscles and joints. We started off on the second floor to a round of 11s. Squats on the top, burpees on the bottom, back pedal down, sprint to the top. During this workout, we began to notice an organization of individuals on the first floor. As time passed, the number of people grew. As did their weaponry and kevlar. We believe we saw the organization of a SWAT raid, as they each got into unmarked vehicles and drove off. Anywho, we finished up and did one armed row along the fence in cadence (2 rounds) followed by hip flexors. Then 2 calf raises up the stairs (can’t come to the A1C without calf raises). Lt. Dan the length of the parking garage and came back to circle up on your 6. Wife pleasers (all day and all night), another A1C favorite. A few more core and we were done. Intentions for Freon and his wife, Dark Wings friends’ father, and Fletch prayed us out. It was good to see Dark Wing and BBQ post again. Always glad when you get the band back together, we just were a “mindless” Einstein away from having a reunion tour. RunCajunRun has one more team on the northshore looking for members. Hammer has the Q tomorrow. As always, stay safe, stay dry, avoid the mud puddles, but never avoid the beatdowns. SYITG

  • Hakunah Tabata – from Mobydick

    65 degrees? Are you serious? T-shirt and shorts one more time before the weather rolls through. Everyone was happy to enjoy this gorgeous weather. Yes, we know Russo will always wear shorts and a t-shirt. He’s our own Victor Freeze ( a batman character portrayed by the master thespian Arnold Schwarzenegger. The colder it gets, the happier he gets. Moby requested to lead a beatdown to help with his lower back, so it was time for some Tabata. 45 seconds on, 20 seconds off. 6 Exercise: freak nastys, squats, crunches, irkins, jane fondas, and box cutters. Rinse and repeat.
    COT, Moby prayed us out. 1/21 Nightmare after Christmas with Moby. 1/27 Bushwhackers camping trip. Runcajunrun the month of February, sign up by 1/18.

  • You can’t spell legendary without leg day. – from Jose10k

    3 men took the red pill on this chilly 34 degree morning. It was too cold for the top floor, so we moved it down to the second level. Einstein and I began our warm-up when Fletch came rolling up hot on two wheels. Apparently he has been battling broken pipes at his home.
    The Thang: Inspired by the Norwegian Speed Skating workout on Wednesday, YHC decided that it was a leg day. First up, Lieutenant Dan the length of the parking garage. Then Side lunges the length of the parking garage, left leg first, then right leg the length of the parking garage. Then another Lieutenant Dan the length of the parking garage. Then moseyed to the bottom of the parking garage for some calf raises, 2 for each step up to the top. Back to the second floor for some mix mary. Wife pleasers IC (30 count) followed by 30 count of pulses, penguins, more wife pleasers, right elbow to left knee, left elbow to right knee, more wife pleasers, lbcs, then more wife pleasers. Cooper Head Squats (20 count), followed by Lt Dan the length of the parking garage, then one more round of Lt. Dan’s. COT, Einstein prayed us out. Russo has the Q tomorrow, Akbar has a New Years Beatdown at the Marsh with a new start time of 7 am with Waffle House afterwards. Safe travels to all this weekend, prayers for Freon and his family, Fletch and his home repairs, and all other family needs. I appreciate those who posted and those who are reading this. No merlot was splashed today. Don’t let the cold weather keep you from coming out. It warms up pretty quick.

  • Die Hard is a Christmas Movie – from Jose10k

    YHC arrived early, a little extra time to stretch. Akbar must have been thinking the same, so I had someone to chit chat with this morning. During the conversation, 4 Covington PD came in hot on the top of the A1C, just to “check things out” according to the officer. We were blessed by an out of town brother, Webelow, joining us from Jackson County (I apologize if I spelled it wrong)
    Warm-up:ssh, grassgrabbers, torso twists, imperial walkers, self love (all to Christmas Time in Hollis Queens). Where the first trivia question, who was John McClain’s limo driver? Russo didn’t know the answer to this question(which was the theme of the beatdown). Argyle was the answer.
    The next question was what was John McClain’s wifes name: russo was wrong yet again. Holly Generro
    The thang: After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. Once the pax was finished we ran 1 lap around the entire courthouse.
    12 Terrorists entered Nakatomi: 12 burpees
    We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.

    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 30 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and penguins

    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Mosey back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 10 count, then did 30 Superman’s (he did fall 30 stories) .back to the stairwell to do 5 calve raises each to the top. And time was up.
    Trivia Question: What type of watch was Holly wearing that Hans hand was caught on? Russo was incorrect with Seiko. Pelican for the win with Rolex. Given to Holly from Ellis. More quotes from Hammer.
    5 Calf raises on each step on the way back up. Circled up for the first thing McClain did after going to the ER: Wife Pleasers in cadence for a 60 count. That’s when we were joined by Moby and turbodog. A few more core exercises.And to further celebrate the heroics of John McClain, a yell of Yippee Ki-yay Motherfu**er. The Trivia Question that Russo finally got correct. Thanks for letting me lead gentleman. COT and Hammer prayed us out. Thanks for the SplashPad joining us, thank you for Hammer to help create peace between battling AOs.
    Thought for the Season: Is Lethal Weapon a Christmas Movie? The answer is yes, and possibly the theme for the next beatdown.

  • Return of the Mack – from Jose10k

    Oh, oo-o-oh, come on, ooh, yeah
    Well I tried to tell you so (yes, I did)
    But I guess you didn’t know, as I said the story goes
    Baby, now I got the flow
    ‘Cos I knew it from the start
    Baby, when you broke my heart
    That I had to come again, and show you that I’m real
    all those times I said that I love you
    (You lied to me) yes, I tried, yes, I tried
    (You lied to me) even though you know I’d die for you
    (You lied to me) yes, I cried, yes, I cried
    1-(Return of the Mack) it is
    (Return of the Mack) come on
    (Return of the Mack) oh my God
    (You know that I’ll be back) here I am
    (Return of the Mack) once again
    (Return of the Mack) pump up the world
    (Return of the Mack) watch my flow
    (You know that I’ll be back) here I go

    You got to love that 1996 r&b classic. Why do I start the backblast with this: DarkWing returned to the A1C today. After the Flu wage war with his family for over a month, the Darkwing Clan is officially healthy, so we finally have Return of the Duck.

    Warmup-SSH, grassgrabbers, merkins, squats, etc…
    The Q sheet was open, so it was sort of a brain storming type of beatdown. We started off with 11s: Squats and Merkins, followed up with round robin core with Moby stretches. COT with DarkWing praying us out. Movie night was a success, Shooter is slowly nursing injuries caused from picking a fight with the tax dollars of the city of Mandeville (God Help those Deer this weekend), and we had a BBQ sighting. Waterpik has the Q tomorrow.
    Next Friday: Back by popular demand, the celebration of the tragedy that struck the Nakatomi Plaza beatdown will occur. Come on Splash Pad, join in our remembrance of the heroics of one Mr. John McClain. SYITG

  • Three at the A1C – from Einstein

    Cool temps at the A1C this past Friday.
    After an extensive warmup, we headed to the up-down parking garage ramp for an Elevens set. Push-up variety (wide, diamond, normal, etc.) up top and squats at the bottom – jogging down the ramp and variety ( back peddle, side shuffle left, side shuffle right, etc.) up the ramp.
    Then on the upper deck; bear crawling and backward lunges, with core at the corners.

    Jose10K did the prayer

  • Hogs Breath to the Rescue! – from Jose10k

    Rain, Rain, Go Away, so this way the seniors will come back this way. I know Russo was lucky his splash pad had the corridors. It reminded me of a quote from a 90s classic movie that is in Russo’s top 5: One day it started raining, and it didn’t quit for four months. We’ve been through every kind of rain there is. Little bitty stingin’ rain… and big ol’ fat rain. Rain that flew in sideways.
    I arrived at the A1C, and I quickly received text messages from Moby and Einstein that they weren’t showing this morning. Which, let’s be honest, is really cool that they let me know. I thought that it was going to be a solo run at the A1C. No worries, I’ve got my gloves on, shoes tied tight, and the tunes were blaring in my ears. But then I got a text from Hogs Breath letting me know that he was on Cowbell time, just a little bit later than usual. Warmup: yup
    The thang: Burpee at every other stripe of the garage, Lt Dan on the way back. 3 rounds of that. Then rocky balboas, then Turbo jumps over the stripe, 1 round for each leg. Down to the 1st floor. 1 ran a lap around the garage while the other did shoulder presses with a guard rail. 3 rounds of that. Then 1 arm rows on the fence, 3 rounds of that. 3 calf raise each step to the second floor with 5 minutes of Mary. COT, intentions for Freon and his family, prayers for mine, and chatter about the T-claps thanksgiving get together soon. Check Slack for updates. Thanks for joining me, Hogs Breath. SYITG

  • The Few, the Proud, The A1Cer’s – from Jose10k

    A day after the massive feast that I hope everyone enjoyed, two crazy HIMs joined together at the top of the parking garage. Warmups: slow stretches to work out them muscles.
    Just the two of us and a cluttered A1C. So we decided to do 5 slow merkins and 10 deep squats while we picked up the A1C. COT and it was over. Happy Black Friday y’all.