F3 New Orleans

Tag: Fletch

  • Up and down with the cards! – from BBQ

    Up and down with the cards! 3 answered the call this morning. The average age was 66! 1 year older than Wednesday’s beat down at the Gipper. We started with the usual dozen warm ups. A mosey lap on the top deck to finish the warm up. YHC used a deck of cards to set the exercises. Hearts were Copper Head squats. Diamonds were hand release merkins. Clubs were 2 as 1 LBC’s. Spades were drawers choice. The card number and face card drove the reps. 2-14 with aces 14. Diamonds came fast and furious. Spades drew side straddle hops, gas pumps, cherry pickers and others to mix it up. We had 7 cards left when ran out of time. COT with Nameorama and BBQ prayed us out. It was an honor to be up and at’em with these fine young men!

  • Gorilla Instincts – from Jose10k

    After spending two days in Pensacola swimming with my nephew, I got in at 9 last night. Tired, sunburned,and very sore. But that’s never an excuse to miss the A1C. 78 degrees outside, 92% humidity, still not a reason to skip the A1C. I was thinking about taking it easy, however, a traveler from far away (Slidell) rolled up at exactly 5:15. Anyone who travels that far, deserves a quality beatdown. To be honest, I hadn’t planned a workout. I was planning on making it up as we went. Warm-up: you know how it goes
    The Thang: Mosey over to the butterfly garden to pick up a coupon each. Mosey over to the side of the courthouse for a Shooter inspired Gorilla workout. But while walking there, a wise voice came over me. YOU INTENSIFY TO MODIFY. Y’all know who this wise voice is, wisdom beyond his years: that’s right, Hammer’s oldest boy: PickAxe. How do you intensify the Gorilla workout? That’s when I thought of another F3 brother, none other than the stepfather of the splash pad, Russo. I have to throw him a little love, I mean, we hate on him quite a bit. It’s his own fault, he opens his mouth about his lack of taste in 80s and 90s movies, it just makes him a target of ridicule. One thing that we can not make fun of, his intense workouts. And one of his favorite exercises is: murder bunnies. So that’s how we intensified this morning’s workout. 8 reps of each exercise, curls, shoulder presses, kettlebell swings, and merkins. Then murder bunny to the first intersection. 8 gorilla squats, then rifle carry the block back to the start. Returned the blocks, back to the top of the A1C for 5 minutes of Mary led by Hogs Breath. YHC had to leave to bring his car back for his daughter to use. As always, it was an honor to lead you gentlemen. Thanks for read. Hammer’s offspring has the Q tomorrow morning. Mark it in your calendar, and plan to show. July 28th marks the 3rd anniversary of the A1C. Come out and celebrate with us. I do hope that our cross town rivals will join us too. SYITG

  • Rinse, Lather, and Repeat – from Jose10k

    Back to Back Qs, no problem. Especially when no one from Tuesday would be posting on Wednesday. So, you simply rinse, lather, and repeat. Sidenote 1: We all do appreciate Russo taking the week off, so we can try to catch up with him on the PaxMIner report.

    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang: Once again, the A1C has music. YHC brought the music to the Gipper. What does the Gipper have that the other AOs don’t: coupons. It was a Gorilla workout that Shooter introduced to me a few weeks back. Pick up your coupon and Mosey from the Gipper to the side of the courthouse. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run the entire length of the side of the courthouse to do 8 gorilla humpers.
    Mumble Chatter included the recent weather, pilots and pilot instructors, current real estate predicaments, and of course interest rates. Steve has the Q tomorrow, Einstein has Friday’s Q, and Bird has the Q for Saturday (expect Yoga). COT with of course the tremendous extra respect again in Covington. It’s music and respect at the Covington AOs. Maverick prayed us out. As always, I appreciate the opportunity to lead y’all, and I appreciate anyone reading this backblast. Sidenote 2, I am eagerly waiting for Russo’s slideshow trying to prove that the Karate Kid is a better movie than the Goonies. I think he suffered a head injury recently.

  • Music and Respect – from Jose10k

    As y’all have probably learned that the cross town rival splash pad AO has a lake and a tunnel. The stepdad of both the Splash pad and Grandmas, Russo, has pointed out several advantages of both AOs. Russo is a smart man who is a great salesman. His back blasts are epic, creative, and inspiring. So YHC was curious if he could sell his AO, the A1C, like the stepfather sold his AOs. And it’s so simple: Music and Respect. That’s right gentlemen, at the A1C, you will always have music and respect. Rock n roll is always blasting, and the average age is over 50 (much respect). Top that Russo, I doubt you can, however, I eagerly anticipate reading your blackblast to see you try. I’ll leave your questionable movie choices for another backblast. FYI, how can anyone not like the Goonies. That’s damn near unamerican.

    Humid, check, hot, check, a group of highly motivated men ready to work out, check.
    Warm-up: y’all have been to a beat down, you know how that goes
    The Thang: Music, yes, music. We began with the Cupid Shuffle, a nice 4 minute song in which participants did shoulder taps until the song lyrics make you shuffle to the right 3 times, the left 3 times, butt kick into the air 4 times, followed by 6 mountain climbers. Then back to the shoulder taps.
    Open the trunk for various goodies, coupons, 35 lb plates, and 30 pound dumbbells. Pick your poison for some 11s on the ramp. Shoulder presses at the top, slow squats at the bottom, rifle carry your weight up and down the ramp. Finish it off, return the weights to the trunk, exactly 5 minutes of Mary. COT, with Moby praying us out. The summer heat and humidity is officially here boys, stay hydrated. Grundy is bringing the pain tomorrow. Thanks for letting me lead and thanks for the gentlemen. Goonies never die! Life is like a box of chocolates….

  • Gorilla me soft and steady!! – from Shooter

    The Gipper brought back memories and traditions one hasn’t experienced in sometime but certainly missed.. With Jose10k EHing the night before for a prethang miler, Steve texting Wacker and I the night before for a carpool meeting at the old WD parking lot and Fletch making an appearance on his off week from work.. The foundation of PAX in Barely legal, Einstein, Mobydick and Sonny are always rewarding to start the Gloom with at the Gipper. PAX welcomed DR UpChuck 🤮 from Birmingham who accompanied us on the Prethang as well.. The Gipper AO has always been a favorite of YHC and recent shifts in commitments has changed the availability for regular post but the last two weeks have been very rewarding and refreshing.. Thank you Gipper crew for the post and always for the great chatter that follows…

    Warmarama
    Prethang miler
    10IC Arm circles, Cherry Pickers, Imperial walkers, Toe Touches, Windmills, and SSH.

    Thang
    PAX picked up coupons and shouldered to the courthouse for the Gorilla complex and Gorilla Humpers..
    Gorilla Complex is 8 curls for the girls, 8 one arm kettle swings (different in the Exicon), 8 shoulder presses and 8 Merkins. Moseyed down the greenway on side the courthouse to the other entrance and completed 8 Gorilla Humpers. R/R 8 rounds..
    PAX finished up and returned the coupons to their resting place and assembled at the flag for a close of 5 OYO Body Bag Builders.. (YHC sure to use those more often)

    Times up for count, announce and COT!!

    Appreciate the Gipper and the Foundation of PAX for the post and until the next Gloom
    👍🏼✌🏼👊🏼!!!

  • The gangs all here – from Fletch

    Arrived at the AO to find 3 pax waiting. After greeting them, Jose 10K noticed we were all wearing black F3 shirts and resembled a “gang”! Hoping no one would break out in dance, Jose 10 K did a jig similar to a “West Side Story” fight scene. Time to get started!
    As we started warming up in rolls Maverick, true to his name, late and wearing a blue F3 shirt.
    Warmup: IC 10count
    SSH, Toe touches, Merkins, Imperial walkers, Grass grabbers, Shoulder taps, Hillbillies, Windmills, Peter Parker’s.
    Thang: mosey around the caboose and back.
    BLIMPS,, 5 Burpee’s, 10 Lunges ic, 15 Imperial walkers ic, 20Merkins, 25 plank jacks, 30 Squats and mosey around the caboose.
    Getting coupons, we proceeded with an EMOM workout 6 burpee’s, 8 block swings, 10 squats and 12 merkins. After 2rounds, mosey around the caboose. 2 more rounds and time was up. Jose 10K prayed us out. I am honored and thankful to be a part of F3. Thanks for the lead. See you in the gloom

  • Core Workouts allows you to see your D*** – from Mobydick

    Yes sir, you read it correctly. The inspirational quote and motivation behind today’s workout came from Moby’s moment on the commode. Thanks to core workouts, he’s slimmed down to where he could see his MobyDick again. That’s the kind of mumble chatter you get at the A1C gentlemen, why aren’t y’all posting here more often. You get stories about Mathlete’s alter ego, Kenny Rocks, proportional comparisons of stomach and johnson’s, grumble grumbles of past merkin inspired beatdowns, Zoolanders amazing physique and ability to do merkins with both hands and feet in the air, and of course, death matches between us and the splashpad. But today, it was all about MobyDick, and his deck of death.
    The usual A1C crowd circled up to begin the beatdown, when up the ramp came the sight we’ve missed for quite sometime. We were finally joined by our long, lost brother, BBQ. Are PAX was complete, we could begin.
    Warm-ups: SSH, windmills, head rolls, oblique stretches, all in cadence
    The Thang: Deck of Death (Core style) Hearts 5 count, Diamonds-10 count, Clubs-15, Spades-20. Round Robin style. You flipped the card, you pick the core exercise. With a joker being pulled with a heart, diamond, spade, and a club on it for a 50 count. The chatter was positive and upbeat, the fellowship was great as always, and the beatdown will most certainly have me cursing out Moby tomorrow morning. Thank you Moby for picking up the Q for me, I honestly thought I was going to be a scratch for today. Thank y’all for posting and/or reading this backblast. Truecoat has the Q tomorrow. SYITG

  • Rock & Roll with Upchuck – from Akbar

    7 PAX this morning on a rainy day, we welcomed Upchuck downrange from Birmingham to our gloom. On the pain menu for today was a Thor inspired, IronPaxish beatdown with compound exercises and a run up the stairs in between for a short reprieve of the impending doom.

    Conditions: 73 degrees with light to steady rain

    PAX: Akbar, Bushwhacker, Einstein, Dark Wing Duck, Fletch, Moby Dick, Upchuck (Birmingham)

    Warm Up: SSH, Grass Grabbers, Arm Circles, Self-Love, High Knees, Butt Kicks

    Mosey to the rock garden, pick a rock, and roll to the Courthouse

    Thang: Pick your rock carefully, do all 5 exercises x 10 reps each, run up the stairs for 15 calf raises, rinse and repeat. 5 rounds = 250 reps

    1. Blockee Curl Press
    2. Squat Curl Press
    3. Alternating Reverse Lunge Curl
    4. Curls
    5. Standing Shoulder Press

    Most of us got 5 rounds in, the rain was welcomed as it cooled us off.

    Mary
    LBC and Little Manny Crunches x 20 IC

    Count, name, and YHC prayed us out with thanks for Upchucks visit and safe travels home, the opportunity for us to do this crazy stuff each week, and the bond that builds because of it. And for people to sign up to Q. Amen!

    Announcements
    Grundy has the Q Saturday.
    H8 on the Southshore: Thursday May 25th at Okwata, 5:30am. See Hawgcycle’s post on slack

    Thanks for pushing me guys. SYITG- Akbar

    NMM
    The original workout is done with dumbbells with a 60s rest in-between sets. Much more manageable than a rock, even cinderblocks would be better. YHC gave the disclaimer to pick your rock carefully, and YHC did not. It was oblong and pointy, which made it hard to hold onto, but added a degree of difficulty. Heaving breathing ensued, with short bits of rest to gain composure.

    There are curls in 4 of the exercises, shoulder work in 4 as well. Adding up to almost 40 reps of each per round. We’ll feel that tomorrow

    Of course, Whacker overperformed, seemingly breathless, talking the whole time as usual, with comments reminding YHC he had shoulder surgery recently – but didn’t seem to phase him.

    Einstein was not far behind, smiling the whole time. It amazes me how resilient and strong these old guys are, and I am officially an old guy too. But they’ve got 10+ years on me – amazing.

  • The Chain and then some – from Mobydick

    If you don’t sign up to Q you risk getting on the chain gang. A brisk cool morning at the Gipper. Four of us showed and no one had signed up to Q. YHC included had procrastinated. Just so happens I had been thinking of some new chain exercises and this was just the group to try them out on so I, Mobydick, stepped up. A light warm up geared to the challenge to come. Self luv/Torso twist combo OYO for about a minute/SSH 4 is 1 to 20x/Cherru Pckers X20. Windmills X20. Merkins 2 is 1 x20. Interior walker x20 High Knees x20. Now for the thang.
    I thought perhaps there is more to the chain than dragging.

    Laid it out in 4 piles and each PAX hand over to the left shoulder tap. Then to the right 2 rounds back and forth.
    Then. Passed chain bucket brigade style up high back and forth 2 rounds

    Then Same thing only out stretched

    Then pass then chain between the legs forward and back a couple of rounds

    Then curls with a large loop of chain x20

    The call of the drag got to be too much so the PAX separated 2 and 2 by 50 yards, doubled the chain and 1 man dragged the chain the 50 yards while everyone else did the exercise of their choice til their turn (Plank/al gore/lunges/etc). That went through 3 or 4 rounds. 1 round being the first man got back to where he started. A lot of huff and puff and glute burn.

    Finished off with some core Leg Lifts/Hello dollies etc.

    Countarama and YHC closed out with prayer of gratitude that these fine men had help this 73 yo one time couch potato discover the strength hidden within himself.

  • Shorts or Pants, at The Gipper – from Einstein

    A cool 42 degrees for the gathered PAX, this Wednesday morning, at The Gipper. One of those days when the big decision is shorts or pants.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Windmills

    mosey over to the front of the Justice Center

    Event 1: partner up
    partner one does a plank walk out with five merkins, repeating this while partner two runs up the promenade and back, then flipflop
    – repeating this four times

    mosey over to the parking garage upper deck, backward lunging half way up the ramps and sprinting the other half

    Event 2: set of elevens, with forward lunge at the ramp top and backward lunge at the ramp bottom, with run down the ramp and back.

    mosey back to The Gipper Trailhead

    BBQ requested more lunge work, time was up – so he was denied.

    Count-o-rama, Legal leads us out with a prayer.

    Thanks guys. Always fun to lead