F3 New Orleans

Tag: Dark Wing Duck

  • The Dynamic Duo has turned into a Triumphant Trio – from Jose10k

    Nice and cool weather this morning, 60 degrees, I’ll say it again, 60 degrees. Amazing weather this morning. Like the scramble, there was no Q this morning, just enough push to get me up this morning. Yes, I am on summer vacation. Yes, I normally post at each beatdown this time of year, however, Shooter called it perfectly in his backblast. I am a married man now, and I currently have a workout routine with my beautiful wife. However, I am Qing this Monday morning at the Marsh, a murph on Memorial Day (a f3 tradition). Anyways, there was a beatdown this morning.
    A typical warm-up
    Then we decided to leave the a1c, and venture outward. We stopped on the side to do Hammers favorite, Bulgarian split squats followed by some freak nastys. We continued to mosey to the side of the courthouse, where we back peddled for a block to the back/front of the courthouse. Time for a round of some Rocky Balboas. Short mosey to the benches for some more bulgarian split squats, then calf raises (3 per step) up the court house. Mosey back to the parking garage for calf raises up to the top followed up with 10 minutes of Mary. COT, Moby prayed us out. Akbar has the Q tomorrow, Murph on Monday morning, I believe 6:30 am start time is what everyone is voting for.

  • You don’t skip leg day – from Jose10k

    YHC has been working out with his wife everyday since his return from the Caribbean. However, he did sleep in on Wednesday, which was leg day. Katie hasn’t let me forget that I skipped leg day, so here we go…

    Warm-ups: ssh, windmills, grass grabbers, self love, torso twists, arm circles, high knees, butt kicks

    Thang: 4 corners with a twist

    Cooper Head Squats at each corner, 15 count. Lt. Dan the long stretch, two lunges, 1 squat, 4 lunges, 2 squats, etc…

    Sumo Squats at each corner, 20 count. Lt. Dan the long stretch..

    Side lunges at each corner 25 count on each leg, Lt. Dan the long stretch.

    Great conversations with all, including our newest member of the A1C fight club, our very own Magnum PI (dark wing duck). Still, where is BBQ?

    Finished up, COT, Moby prayed us out. SYITG

  • Happy St.Patrick’s day 2023 – from Jose10k

    What a fine morning to celebrate St. Patty’s day. Of course there was a warm-up, of course there was music (Irish Celtic Rock), and of course Moby was there too. I mean, he and I are preparing for a cage match against Russo and the Pelican. I like our odds.

    There once was a fellow O’Doole, Who found little red spots on his tool, His Doctor a cynic said Get out of me clinic, And wipe off that lipstick you fool!
    THANG ONE
    4 LEAF CLOVER
    4 corners with 5 burpees each, bear crawl the short lengths, back peddle the long portions

    There was a young lady named Bright, who traveled much faster than light. She set out one day in a relative way, and came back the previous night

    THANG TWO SHAMROCK RUN
    Exercises:
    Squats x 20
    Hand-Release Merkins x 20
    Air Presses x 15 IC
    McParker Peters x 15 IC
    Reverse Crunches x 20 (Rocky Balboas alternative)
    O’Lunges x 15/leg
    Carolina Dry Docks x 20
    Kangaroo Kicks x 15/leg

    There was a young man from Savannah Who died in a curious manner, He whittled a hole In a telephone pole, And there…electrified his banana

    THANG THREE: Celebrations has gone too far
    Drunk from drinking too many Guinesses: Nolan Ryans 20IC
    Arrive home to the misses: Wife Pleasers: 20 IC
    She declines your advances, so you decide to hump the monkey: Monkey Humpers: 20 IC
    She gets impressed with your form, so she invites you back in: Pickle Pushers 20 IC

    : There once was a nympho named Jill who tried dynamite for a thrill. They found her vagina in North Carolina and bits of her boobs in Brazil

    Finish up with some round robin Mary: leg lifts, squats, calf raises, LBC’s, Al Gore Thorougoods, Rosalitas
    COT: extra thoughts for the runners of the endurothon, Happy Hour in Slidell to come. Akbar prayed us out. Afterwards, the group reflected on how important F3 is to them, and how grateful they are to be a part of it. Each aspect has it’s importance. It was an honor to lead y’all, and the limericks I have written are much cleaner than the ones BBQ told us. Happy St. Patty’s day to you all. SYITG

    A pirate, history relates, Was scuffling with some of his mates, When he slipped on a cutlass Which rendered him nutless, And practically useless on dates

  • Parkour-Plan B – from Jose10k

    YHC arrived with a great plan in his head involving coupons. It was intense, it was difficult, it was like Dante’s inferno, but it was not to be. I was quickly informed of the lack of coupons available at the Gipper to preform said workout. Oh well, a secondary workout had to be made, so I called for a plan B. When you’re flying by the seat of your pants, nothing sounds better than a Plan B.
    Warm-ups: SSH, torso twists, grass grabbers, good mornings, arm circles, self love, al gore thorogoods.
    The Thang: Mosey to the courthouse. Time for some Parkour Dora. Partner up: 100 merkins (50 each), 200 squats, 300 lbcs. Partner one climbs up the railing hand over hand up the ramp, alternating which hand leads, while partner 2 completes the exercise.
    Finished it up with 5 burpees. Back to the parking garage for 2 calf raises each step all the way up to the top. Finished up with 9 minutes of Mary. Each participant called out their core exercise in cadence.
    Moby prayed us out with intentions to SoGo’s family and all those intentions not spoken.
    Endurothon next weekend, April 1st Fury.

    Thanks for letting me lead brothers, and welcome to the A1C Sogo and Dark Wing Duck. SYITG