F3 New Orleans

Tag: Fletch

  • Variety Pack at The Gipper – from Einstein

    Cool and windy at The Gipper this morning ~ 42 degrees.

    WARMUP: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side lunge,
    shoulder rolls, butt kicks, high knees, monkey humpers, smurf jacks, etc.

    THANG: 3 sets of block work, mostly in cadence x15, separated by a run around the long block.

    SET 1: curls, overhead press, rows, side stretch lift left, side stretch lift right, squat with block
    RUN

    SET 2: big boy sit-ups with chest press, blockee burpees, wind shield wipers, push up onto block-push down alternating sides, merkins
    RUN

    SET 3: 360’s while in derkin plank – clockwise then counter-clockwise, farmer carry around the triangle right arm,
    farmer carry around the triangle left arm, rifle carry around the triangle,
    rifle carry to return the coupon blocks.

    MARY: Nolan Ryans and 1 minute plank to wrap it up

    Shooter prayed us out with special intentions for DarkWingDucks uncle-in-law, and for Fletch’s man bunn

  • One down and one to go!! – from Shooter

    With the Q sheet open and the opportunity to travel North, YHC led the PAX of the Gipper on a mixture of all kinds of coupon work.
    Started with warmups of 25 SSH (Jose10k) not 50, arm circles, Cherry pickers, butt kicks, Abe Vogadas, grass grabbers and a warmup lap around trailhead.

    Returned and gathered our coupons, first series rotated around the PAX picking the stated exercise between 10-20. Some IC and some times were the chosen few. I call them elf on the shelf, however Fletch had another name for them. Barely legal chose curls, Einstein shoulder presses and Moby had us wall sit with Al Gore and our coupons 2 mins stated but modified to 1. YHC had us complete 10 block burpees and take a loop.
    Returned for the block train gang where each PAX had a few passes on the end shuffling coupons down then back R/R till all experienced. Block figure eights through the legs, kettle swings and 10 block burpees. Made a loop returned for some block groiners, block jacks, block cheat presses and overhead extenders and 10 block burpees. Returned the coupons and closed with Little Manny crunches and Fludder kicks..

    Count, announce and COT

    Until Friday at the A1c šŸ‘šŸ¼šŸ‘ŠšŸ¼āœŒšŸ¼!!!

  • A Rocking BBQ – from Jose10k

    You know itā€™s going to be a good beatdown when BBQ comes rolling up with the windows down, music up, rocking out to classic Rock. Thatā€™s how we roll at the A1C. Other AOs donā€™t appreciate the music, some frown at the noise YHC brings with him (side eye to Zoolander), but the A1C embraces it. In fact, we incorporate it into each workout. And if you been paying attention to Hammer, Van Halen is the key to uniting the world. If you donā€™t believe me, reach out to him.
    Warm-up: The usual
    The Thang: Moseyed over to the courthouse for a descending ladder. 10 burpees, run to the benches, 10 freak nasties, run up the stairs for 10 copperhead squats, run around the courthouse. Repeat with 9 reps of each exercise. Back to the top for some Mary and COT.
    Turkey Trot is coming, Tyson vs Paul Fight tonight. Thanks for letting me lead, thanking for reading, thanks for rocking out with me. Zoolander, music is not our enemy. We can unite together under the flag of Van Halen.

  • Morning after election night – from Fletch

    Q arrived to the Gipper to an empty parking lot. Soon BBQ showed up and the other pax straggled in.
    Warmup: 15 reps. in cadence, cherry pickerā€™s, imperial walkers, merkins, arm circles forward and back, toe touches, shoulder taps, hillbillies and Peter Parkerā€™s.
    Thang: 2 lunges, each leg and 1 burpee to the corner. Moseyed around the block back to the Gipper. Each pax grabbed a coupon and performed 15 reps of curls, presses, rows, round the world, both directions and crunches and mosey around the caboose. 2 more rounds and 2 moseyā€™s finished us out. Stashed the couponā€™s and circle of trust with BBQ praying us out. Thanks for letting me lead

  • The Walls of Jericho at the A1c – from Einstein

    Rain at the A1Cc on this All Saints Day ~71 degrees

    Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
    hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.

    The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details

    7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
    as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.

    The exercises:
    7 burpees
    7 squats
    7 star jack jumps
    7 backward lunges (2is1)
    7 merkins
    7 obliques left side
    7 obliques right side

    We all worked up a good sweat.

    Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
    Very inspiring

    Mary: finished with a 40 second plank as time expired.

    Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.

    BBQ introduced the pax to his new car – a “noice” looking Subaru.
    According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles.

  • Tabata Your Self – from Mobydick

    Donā€™t post it it didnā€™t happen. Sorry for the late post but better than not at all. The usual warm up stretches and a little cardio. A :45/:30 Tabata featuring Crunchy Frogs Squats Crunches SSH Merkins Tie Touches and A Lap. Three full rounds and half of a fourth.
    This old man had a workout and the rest of the PAX did too. Self pacing makes sure everyone gets what they need. The crisp and wonderful weather added inspiration.

  • Round Robin – from Fletch

    Four pax showed up on this cool morning and none had signed up for the Q, so we did a round robin warmup.
    Thang, all pax grabbed coupons and proceeded to do a round robin workout with a mosey around the block on two occasions.
    Barely legal prayed us out.

  • Dora and 11s will do!! – from Shooter

    5 Red pills šŸ’Š this Gloom for 0600. Hammer was early with Jose 10k so 6 total. Nothing much this morning but a short warmup of 15IC Arm circles, Toe Touches, Good Mornings, Selflove and SSH.
    Moseyed to the garage for a Dora
    P1 Carolina dry docks, squats and Flutter kicks P2 back pedaling half and turn to sprint the remainder.
    Moseyed to back of courthouse for 11s box jumps or step ups, bear crawl steps Merkins at the top.
    Returned to AO for 4 core exercises 15IC Little Manny crunches, dying cockroach, penguins and 15 OYO leg raises..

    Prayed for safety with Helene approaching Florida and intentions for Fletches son in Orlando..

    Until the next Gloom šŸ‘šŸ¼šŸ‘ŠšŸ¼āœŒšŸ¼!!!

  • It was Shooter’s idea, I swear – from Fletch

    Alright, picture this: itā€™s a typical morning at the garage. The crew lines up, ready to embrace the madness that Shooter inspired me this morning. The plan? A deceptively simple combo: 10, 20, 30 reps of upper body, core, and leg exercisesā€”but with a catch. One poor soul is always running down to the bottom of the garage, and this is where the fun begins.

    First, our hero grabs a jump rope and busts out 60 reps, Rocky-style, because why not? But thereā€™s no rest for the wickedā€”time to sprint back up that ramp (which feels longer with each step). At the top, it’s straight into 40 curls with a coupon that somehow seems to have gained weight on the way up. Then, just when the arms are jelly, itā€™s time to drop 20 squats like theyā€™re nothing.

    Meanwhile, the rest of the squad is sweating through their own reps, secretly praying for their turn to run and escape the pain. Rinse and repeat, everyone goes twice, and by the end, even the garage is out of breath.

    Workout complete, pride intact (mostly), and everyone feeling like they could take on the next missionā€”after a nap.
    COT
    SYITG
    Thanks for posting/reading.

  • 1ST & 10 at THE A1C – from Einstein

    Rainy morning at the A1C this morning.

    With the kick-off of the football season, the 1st & 10 routine, from the F3 Exicon, was the order of the day.

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, imperial walkers, neck rolls, hillbillies(country boys), hi-jack hi-jills, seal jacks

    Thang: 1st & 10, using the upper deck parking garage parking stripes as our football field (a wet one at that)
    1 merkin, 10 burpees, “sprint” to the end of the field, mosey back around, the ref (Bushwacker) moved up the chains…2 merkins, 9 burpees, sprint, move up…3 merkins, 8 burpees, sprint, move up,…etc.
    Bushwacker – in the lead, still doing his referee duties, scored first, with the rest of the pax a minute or so behind.

    Next Thangs: with time to spare the pax did some Lieutenant Dans, lunging forward and backward, side shuffles, etc.

    Mary: one minute of star stretches.

    Cuz prayed us out.