F3 New Orleans

Tag: A1C

  • One Bourbon, One Scotch, One Beer

    One is the loneliest number. I knew some of the usual group was off running a completely stupid and utterly pointless race, so I was expecting a smaller than usual showing. But just me, who was I going to grumble to? At 5:15, I was pondering that idea. It was lonely, but then a pair on headlights came up the ramp. BBQ joined me at the A1C for this morning’s beatdown. I didn’t have to do it alone.

    Warm-ups: All IC to 10

    Windmills, Good mornings, Torso Twists, Cherry Pickers, Toe Touches

    The Thang: We moseyed over to Stone Hedge. Each of us picked up a cinder block. 42 Curls for the girls. Followed by Colt 45’s. 24 down and halfway up, followed by 24 halfway to up. Then 15 slow count WaterPick squats, 42 shoulder presses, 15 slow squats, 24 kettlebell swings, 15 slow squats. Moseyed back to the A1C for a mini dora. 100 mericans, 200 squats, 300 lbcs. Partner 1 held plank while partner 2 did 10 pushups. Then partner 1 performed what BBQ coined an Al Gore meets George Thorogood while parter 2 did 20 squats. (An Al Gore while doing alternating calf raises). Did I mention I was blasting classic rock during the beatdown, and one bourbon, one scotch, one beer was blasting during this section? Then lbcs while the other partner held 6 inches. We finished with plank rock paper scissors. Loser did 1 burpee, winner 1 push-up. Round 2, winner 2 push-ups, loser 2 burpees. Due to BBQ being a professional rock, paper, scissor champion, I did alot of burpees this morning.

    Small COT, prayers to those in the path of the hurricane, our foolish f3 brothers running the coast, Goose and his family.

    And then the joke of the day from BBQ

    A guy walks into a bar, bartender askes “What will you have today”

    The guys asks for a corona and two hurricanes. The bartender respondes ” That will be $20.20.

  • The DNC at the A1C, drop it likes it hot!

    https://youtu.be/T6bjORaYktk

    Well coming off of 4 nights of channel surfing and landing on the DNC, YHC figured the PAX would like to drop it likes it hot..

    Disclaimer:

    This is not any particular endorsement of any one candidate..

    With Cowbell throwing a mix of an after party for Steve and Bushwacker, Q thought he may be journeying solo to the A1C, however Cowbells consistency with late arrivals at AOs allowed for a pre-conversation car ride. Knowing there is always an adventure when you ride with the Wacker this morning’s entertainment was provided by an obviously tired or inebriated vehicle switching signals and lanes as if he was driving like the Joker.

    https://youtu.be/y_7urB6CMgk

    Arriving at the top of the parking garage Bushwacker was anxious to bare a gift he had for the Hammer, but with the mood not correctly set and the hot tub moment in the distant past the Wacker was rejected of his moments joy when the 🔨 respectfully said “No thank you!” If you would like further details Jose10k will be happy to explain at his 41st consecutive post on Saturday (Freaking animal) shirtless of course 😬…

    Enough jabbering let’s get to it.

    15IC SSH, Mountain climbers, Mummy kicks

    20IC Shoulder taps, Windmills, Imperial walkers.

    Now if my numbers are off it’s okay, remember this is the DNC!!

    Thang

    All exercises can be found in the Exicon.

    Climate change:

    Al Gore stance by the PAX as we go around counter clockwise completing 5 Burpees and returning to Al Gore. R/R 4x as we waited for Cowbell to make is entrance.

    Merkin Mania:

    Held blank as we went around completing 5 Merkins, 5 Diamonds, 5 Wide, 5 Curcin (Think that’s right), 5 staggered either side, 5 T-Merkin and Q remembered the 5 Tempo Merkin at the close of the beatdown after Mary..

    Global warming:

    PAX basically assumed the Al Gore position shuffling 360 degrees as the Q stated a called exercise to 10OYO. 8 count body builders, jump squats, wife pleasers and donkey kickoffs air style..

    Quarter pounder:

    Because real men eat Beef! Take that Burger King 👊🏼. I think it’s 100% all beef patty? Who knows? I do however know there were no animals harmed in the making of this beatdown as well as no methane released.. Then again the PAX may need to be questioned on that one.

    Actual quarter pounder, 25 Burpees sprint 25 yards return backpedaling, 50 Merkins sprint 50 yards return back pedaling, 75 Mountain climbers sprint 75 yards return back pedaling and close with 100 squats sprint 100 yards return back pedaling..

    6mins of Mary

    15IC Nolan Ryan’s each side, 15IC 100s, 15IC LBCs, 15IC flutter kicks and finished with 15IC hello dolly!!

    Count off, Announcements, COT and appreciation to Steve for closing us in prayer!!

    And that completes my trifecta Q and BB for the week gentlemen!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • The Thunder Rolls….

    After doing Cowbells crazy 5 sec rest ISI in the parking garage, Q noticed the storm rolling in. The rain wasn’t my concern, however, the amazing display of lightning was. A small modification was needed.

    Warm-up: Toe touches, torso twists, Bushwackers T motion, and something else I cannot remember.

    The thang: We moved from the top of the garage to the second floor (remember the lightning). It was time for 4 corners. 4 rounds: 7 burpees, 14 merkins, 21 squats, 28 lbcs. After each round, down the stairs, around the corner, and run back up to the second level. After the four rounds, down the staircase. 10 calve raises each step to the top. At the top, Hammer tried Cowbell’s plank with feet high up on the wall and try to put your shirt back on. Cowbell then demonstrated with the Q following. Everyone else Al Gored while watching the foolishness. 5 minutes left, round robin mary. 20 leg lifts IC, 30 american hammers, flutter kicks, then hold a plank to Queen’s We will rock you. Thank you to cowbell for showing me plank paper, rock, scissors. Will use it soon. COT with Hammer praying us out. Thank y’all for allowing me to lead such a great group of men that I am lucky to call my brothers. I love y’all, and will see you in the Gloom soon.

    Jose 10k signing off.

  • You Gotta Buy-In!

    If you are crazy enough to be one of the men who voluntarily forego their normal names in exchange for a nickname that could be mistaken for a middle schoolers insult; all for the “privilege” of leaving your DNA all over Mandeville and Covington, then you are quite familiar with the concept of “buying-in”.

    The very fact that you would get out of your fartsacks and drive to a workout before the Sun even decides to get its butt in gear proves that you are fully bought in to the cult brotherhood of F3.

    Today’s beatdown took that concept and applied it to an idea that turned into a lot of fun… YHC was a little beat up so I took more of a Iron Pax facilitator role and had to modify some of the exercises during the beatdown. Seems fair to me.

    The Warmup

    • SSH IC to 25
    • Shoulder Series
    • 10 Hand Release Merkins OYO
    • In Honor of Zoolander, we did the “We’re Not Worthy” which is basically a good morning with your hands raised. All of the PAX faced Zoo to pay homage to what he’s accomplishing on the ISI pull-up challenge.

    The Thang

    We all grabbed an extra heavy cinder block from the Grundymobile and proceeded to line up in the middle lane of the top of parking garage.

    This was the main event.

    The concept is simple. The objective for each individual was to complete 100 reps of a certain exercise per round. Once someone finished their 100 reps, they would end that round and the rest of the PAX would stop where they are.

    The catch is that in order to begin your reps for the round, you have to “Buy-In” by completing some other exercise. The second catch was that every two minutes YHC would call out “Buy-In” and the entire pax would have to complete those exercises again before they could continue with their reps.

    So you wold have to “buy-in” and use whatever remaining time you had left in your 2 minutes to get as many reps as possible before the next buy in. If you don’t give effort in the buy in phase, then you will be left with no time to complete any reps and it can become a brutal cycle!

    This was a lot of fun (At least for me who didn’t really perform the running portions of any of the Buy-Ins)

    Round 1:
    Objective: Complete 100 reps of bent-over rows with the Cinder Block
    Buy In: 5 burpees and carry cinder block across the parking garage to the other side.

    Round 2:
    Objective: Complete 100 squats with the Cinder Block
    Buy In: 15 Merkins and run to the other end of the parking garage and back.

    Quick break and did a Mary of spelling out the alphabet with your legs
    (Jose ‘NOW I know my ABC’s. I’m a math guy so it’s good to finally learn that.’)

    Round 3:
    Objective: Complete 100 kettle bell swings
    Buy In: ~20 yard bear crawl and back

    Last round: 1 minute round before buy in
    Objective: 200 reps of cinderblock bench press
    Buy-In: 10 Russian Twists (1 per side)

    We put away the blocks and everything is good with the world again. We circled up, counted off, and Waterpik prayed us out.

    It’s an honor gentleman!

  • Burpee Ball

    Warm ups: ssh, toe touches, arm circles, cherry pickers, self love

    The thang: lt. Steve the length of the parking garage. Lazy Dora afterwards, 100 Mericans, 200 squats, 300 lbcs.

    Then I opened my trunk of beach balls. In groups of two, we began burpee ball. At first the rules were after teammate one hit the ball, do a burpee while teammate two hit it back. This proved a bit too difficult. Grundy modified the rules which worked out better. Teammate two was allowed two hits while teammate 1 did the burpee. Once the ball hit the ground, both did 20 copperhead squats. Modification 2 from Grundy, the whole group circled up with one ball and whoever hit it up, they did the burpee. It’ll get your heart rate up for sure gentleman. COt, pik prayed us out . Happy 8th birthday and first communion to his daughter. Thanks for letting me lead guys