F3 New Orleans

Tag: Mobydick

  • Rain at The A1C – from Einstein

    Warmup; good one
    Thang; deck of doom delightful
    Mary; none

  • Hazy Shade of Spring – from Akbar

    6 in the Gipper Gloom today, arriving to warmer temps and fog.

    Warm Up: SSH, ARM CIRCLES, SELF LOVE, GRASS GRABBERS, SWIMMERS, TOE TOUCHES, WINDMILLS

    Pax: Akbar, Moby Dick, BBQ, Dark Wing Duck, Einstein, Barely Legal

    Head to the Rock Garden for 2 sets of 10 OYO. Shoulder Press, Curls, Triceps Raise, Rows, Goblet Squats

    Mosey to the Courthouse for 11’s: Scuba Steve on street side, run down past the Smoke House, up the stairs for Stone Mountains on the other side.

    Benches: 2 rounds: x10 IC 1st in regular cadence, 2nd in Tempo cadence.

    Dirkin, Freak Nasty, Romanian Split Squats, Superman’s

    Head back to the Flag for a Jose10k Wife Pleaser trifecta of regular and single leg variations, Jane Fonda’s, and time was called by Legal.

    No announcements, YHC closed out with prayers for Moby Dicks friend Ron, and opportunities to serve and lead those around us.

  • Knowing what you don’t know is more useful than being brilliant. – from Akbar

    4 Pax in the gloom this morning, welcoming back Julio and Moby Dick. The title has nothing to do with the beatdown, beyond sharing knowledge. Still a lot of work on the playground, but the basketball goals are up in preparation for Marsh Madness.

    PAX: Akbar, The Hammer, Julio, Moby Dick, Waterpik.

    Started with the usual warm up consisting of SSH, Grass Grabbers, Arm Circles, Self-Love, Imperial Walkers, and Windmills.

    Head to the playground for 4 sets of pull ups and squats.

    4 corners around the big block stopping at each intersection for Hand Release Merkins, Sumo Squats, and Superman’s x10 IC. Ditching the HR Merkins for 2 corners with regular Merkins.

    Head to the benches for Freak Nasty, Bulgarian Split Squats, and Irkins x10 IC

    4 corners on the court: Stone Mountain, Shoulder Taps, Overhead Claps, and standing shoulder fly’s x 10 IC. Threw in a couple of backwards lunge walks, and headed back to the benches for another round of Freak Nasty, Bulgarians, and Irkins.

    Center court for Mary, consisting of Hello Dolly, Rosalita, Wife Pleasers, and Little Many Crunches.

    Count, Name, and Hammer prayed us out.

    No Announcements

    Thanks for the post!

    SYITG,

    Akbar

  • Rain at the A1C – from Einstein

    Strong warmup
    Copious calisthenics.
    Moby prayed us out

  • LAST Friday of RunCajunRun – from Jose10k

    YHC, sore calf and all, decided to prethang a little early and a lot slower. 3 other younger HIMs joined me at 5:15 for the last official RunCajunRun beatdown at the A1C. Warm-ups, of course, mumble chatter, check, running…double check. 5 burpees, 10 squats, 15 big boys, followed by a 1/4 mile run. Rinse and repeat. Modify as needed or as wanted to get extra mileage in. Einstein prayed us out. Thanks for letting me lead gentlemen. Pork Chop Express and Unitards Unleashed are meeting next Thursday for a final runcajunrun get together. Reach out to me for more info.

  • Fog at The Gipper…Weather and Brain – from Einstein

    Cool temps with some big time fog at The Gipper this morning.

    Warmup: toe touch, windmills, hi jack hi jills, side straddle hops, arm circles, swimmers. high knees, buttkicks, parker peters, side lunges, etc

    Thang: 3 sets of cinderblock work, each seperated by an non cinderblock event.
    block work – the usual…curls, presses, rows, overhead thrusts, farmer carry, rifle carry, big boy situps, skull crushers, squat thrusts, lunges, etc.
    set break 1 – speed skater walk for a city block then back peddle return
    set break 2 – mosey to the court house benches for B. split squats, step ups, merkins

    Hammer prayed us out.

  • Keeping the Lights On – from Mobydick

    A perfect morning. Cool. No wind and Dry. Thanks to a great Tabata timer Sunny and YHC got a good workout of 5 sets of SSH/Squats/Crunches/Bicycle crunches/Merkins/Box Cutters. :45 Exercise :30 Rest. Prayers for all in their endevors.

  • The Nashville Nasty in the war torn Gipper – from Jose10k

    YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
    SYITG

  • Almost a red SOLO cup type of workout – from Jose10k

    YHC arrived at the A1C early to put in those RUNCAJUNRUN miles. I don’t know why, the TARDS are way behind the leaderboard, but I keep telling myself, Tanked up is about to get ramped up. I know that he’s too old now to really compete, but he’ll put in some miles. Even if it’s using a walker. I got back up to the top of the A1C, and there were no cars. I begin to think of the title of my backblast: 1 is the loneliest number, Han Solo, but with the passing of Toby Keith this week, it was going to be a Red Solo Cup. I was about to embark on a journey through the streets of Covington when at 5:16 I saw Fletch coming up the ramp. 1 minute later Moby came. Quick Warm-up
    The Thang: A lot of sore bodies and bones, so we kept it simple. 5 burpees, 10 squats, then a quarter mile run. Rinse and repeat over and over again. Then of course, 3 calf raises on each step, all the way up. As I heard, it’s not a Jose Beat Down without calf raises. COT, YHC prayed us out. Safe travels to all going parading this weekend. Tank, why are we not seeing you on the leader board?

  • Surprise Q by BBQ – from BBQ

    Einstein volunteered me to Q on the spot. He said I was showing the most energy and somebody needed to do it. As always it is an honor to be part of F3 and lead these fine young men. Warm ups were self love, arm circles, imperial walkers, hillbillies, mountain climbers, inverted mountain climbers, scuba Steves, leg swings on your tummy ( I have no idea what the official exercise is called) and SSH. The Thang was an 11. Burpees and squats. In between 40 yards of forward lunges and backward lunges one way and 5 steps and a star jack the other way. We had time some hip stretches. The PAX had 4 prayers for those in need. YHC was Elvis RIP for Stella. Moby prayed us out.