F3 New Orleans

Tag: BBQ

  • A smorgasbord beat down! – from BBQ

    It was a team effort. The mighty four rotated exercises and had a wonderful beat down. There were so many and I can not recap. All good! Barely Legal added two runs around the block for some aerobics. COT and prayer out by Legal. It was a fun PAX.

  • We lost a Moby, BBQ is NOT a Swifty, and Steve still can’t write a backblast – from Jose10k

    Happy National Beer Day gentlemen. It was a foggy, smokey morning at the A1C. Discussions were plenty during the warm-ups. So much so, there wasn’t even a cadence. And after grass grabbers, there wasn’t a Moby anymore either. He tweaked something in his back. But the beatdown had to continue. After the warm-ups, where we learned that BBQ is not a Swifty, even though he is a huge Chiefs fan, we moseyed to the Rock Garden, aka Stonehenge, aka BedRock, aka the butterfly sanctuary for some rock work. 7 exercises, 10 reps each: shoulder presses, curls, rows, squats, lunges, chess presses, and big boy sit ups. Rotate to the right and repeat. YHC was worried about Moby, so we moseyed back up to the top to see him stretching out that back. So we did some 4 corners. 5 burpees at each, and lt. Dan the length of the parking garage, 2 lunges, 1 squat, 4 lunges, 2 squats, and so on. Finished up with 5 minutes of Mary. BBQ prayed us out, remember about the spooky monster mash tomorrow gentlemen. See Steve, that’s what a backblast looks like.

  • BLIMPS in Covington – from Fletch

    Warmup: 15 IC, Self Love, Grass Grabber’s , Merkins, Arm Circles (forward and back), Windmills, Plank Jacks, High Jack High Jill, Imperial Walkers, Shoulder Tap Merkins.
    Thang: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Mosey to the caboose and do Burpee’s. Mosey to the next corner and do Burpee’s and Lunges. Mosey to the Taj Mahal and do Burpee’s, Lunges and Imperial Walkers. Around this time Mobydick went lame on us and couldn’t complete the run portion so we did side shuffles and back pedals between sets, in the parking lot, to complete the BLIMPS. We then made our way to the rock pile for 3 sets of bent over rows, curls, presses, tricep extensions and round the world ( rotate weight around cranium) both directions, all without putting the weight down. Moseyed back to the Gipper and a set of LBC’s and Flutter Kicks. Fletch prayed us out. Thanks for the Q. See you in the gloom.

  • Route 66 Part II and post beat down breakfast! – from BBQ

    Another Route 66 themed beat down on 10/6 and following YHC ‘s 66th birthday! A quick warm up as YHC was late and we needed to get to the thang. A BLIMPS. 6 spots for 6 different exercises and different reps. 6 Burpees then mosey to 12 lunges ( 2 as 1 and half forward and 1/2 backward ) then mosey to 18 Imperial walkers then Bobby Hurley every third parking spot line to 24 Merkins then mosey to 30 air presses then mosey to 36 squats and finish with a Travis Kelce every third parking spot line ( a 3 point stance!) . Most of the PAX completed 6 rounds. Bushwhacker and Hogsbreath intensified and did 8+. There was music. Route 66 song in warm ups and XFM’s Classic Rock BBQ channel. We ended with a few stretches. COT and BBQ prayed us out. It was a honor to lead this PAX. The big bonus was another breakfast by Stella. Umm great! Bushwhacker brought flower and made my M’s day!

  • Route 66 at The Gipper – from Einstein

    A pleassnt 66 degrees at The Gipper this morning.
    After a quick warm-up we headed off onto Route 66. Eleven stops where we did 6 exercises;
    6 burpees, 6 Sister Mary-Catherines(2×1), 6 squats, 6 backward lunges(2×1), 6 scissors(2×1), and 6 star jacks. Moseying between stops added up to be several miles – maybe 6 or so.
    Happy Birthday BBQ! – he’s 66 y.o. as of yesterday.
    Barely Legal prayed us out.

  • Friday Fun Day! – from BBQ

    A mighty 5 started wit the usual warm ups. As always my warm ups are inspired by Einstein’s Q’s. The thang was a ladder exercise in 4 corners. We started with 5 burpees, 10 lunges with 2 as 1, 15 Hand release merkins and 20 LBC’s in each corner. The ladder for each round around the top parking lot was +5, +5, -5 and -5. Between the East to West corners we did a star jack at every third parking lot line on one side and copperhead squats every third line on the other side. A mosey on the short North to South sides. We finished with a few good hip and hamstring stretches for this respect full PAX. Jose 10K prayed us out and added more inspiration. It was an honor to lead these fine young men.

  • 6,8,10,12 E.M.O.M. – from Fletch

    Warm up: 15, IC. Self love, imperial walkers, Merkins, arm circles(forward and backwards), hillbillies, shoulder tap merkins, hi jack hi Jill, toe touches, plank jacks and 20 side straddle hops ic.
    Thang: 6,8,10,12 emom. Burpees, kettle bell swings, squats (with coupon), Merkins. After 2 sets a mosey around the caboose. 2 more sets and another mosey. One more set and finished with some stretching. Dark Wing Duck prayed out. Thanks for the Q, see you in the gloom.

  • The whole abs and nothing but the abs – from Mobydick

    After a brief delay due to technical operations errors the pax preped for the thang with some SSH GG SL OHR NR x15 or so. Then a workout curated by Sworkt. With an ipad guiding pax did 30 sec intervals of practically every core exercise known to man with 5 sec transitions and 30 second break every 4 exercises. A good sweat worked up by all even on a most pleasant morning. COT and Dark Wing prayed us out

  • 45 gets you hate! – from Jose10k

    74 degrees after a mini hurricane the night before made for a mild morning beatdown. A few of us were still suffering from illnesses from the beginning of the week, so it was a simple workout. BBQ was mourning the loss from last night football game, Moby was promoting his juicing regiment that gave him radiant skin and a vascular system that revivals a 30 year old, and Einstein was still promoting Geritol. KISS, was the theme of the morning. After a warm-up, moseyed to the side of the parking garage for a DORA. Partner 1 runs a loop, while partner 2 completes 50 big boys, 100 copperhead squats, and 150 merkins. Rinse and repeat until each man completed all exercises. 2 calf raises each step back up stairs. COT, Moby prayed us out. That’s all I got y’all. Work is calling. See some of y’all at the Gipper tomorrow to run with the Wacker.

  • A/O for the Aging – from Einstein

    Just the old guys at The Gipper this morning – our pill of choice -> Geritol.
    Somewhat pleasant weather with temps in the mid 70s.

    After a strong warmup, we picked up some cinder blocks and tossed them around for awhile.

    BBQ did the prayer