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 picker’s, imperial walkers, merkins, arm circles forward and back, toe touches, shoulder taps, hillbillies and Peter Parker’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 mosey’s finished us out. Stashed the coupon’s and circle of trust with BBQ praying us out. Thanks for letting me lead
Tag: Mobydick
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Swamp Sweat: The Humidity Hustle with Usual HIMS at the A1C – from Jose10k
In the sticky, hot air, this workout keeps it simple. Start with 5 minutes of warmup stretches to shake off the sluggishness. Then dive into a set of “11s” on a ramp: Freak Nasties at the top, Merkins at the bottom, with every journey down and up testing your agility—backward runs, karaoke, side steps, sprints, and more. Once done, tackle the classic Lt. Dan to the bottom and back up. Finish strong with 10 minutes of core work at the top. COT. Sign up to Q boys!
Thanks for the read/post this morning. When is the cold front going to come? Where’s Fletch? When is Bushwacker going to post? These questions and more, next week… -
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 sideWe 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 inspiringMary: 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. -
Let’s get the Band back together!! – from Shooter
With a late afternoon text to Steve and YHC, ole Wacker got the Band back together. While it’s been awhile since the 3 amigos from Mandeville had the chance to post at the Gipper. The morning would prove we could pick right back up like we hadn’t missed a beat from past car pooling.. That is what YHC loves most about F3.. These fine fellows are truly brothers from another mother that I am privileged to share the gloom with..
Besides, the Gipper has always been my favorite AO even if we sometimes get a little hate from BBQ the “Chef” fan in the group..
We arrived 10 mins early so we tackled a prethang mile and then returned with 5 HIMs assembled.We took our time with a warmup of a bunch of regulars all 10IC.
GM, Cherry pickers, arm circles, Toe Touches, Imperial walkers, Hillbillies, seal jacks, Abe Vogadas.Retrieved our coupons and utilized the breezeway.
R1 Curls for the girls
10 OYO for each PAX while the rest held half curl positions.
When finished 20IC as a group.
R2 Rows for the …….
10 OYO for each PAX while the rest held half hold.
20IC as a group.
R3 10 OYO overhead presses each PAX held overhead coupon hold.
20IC as a group once around.Moseyed to the justice center and partnered up. Partners luged up and back down backwards. R/R while the rest did core.
Moseyed to the other side for bunny hops up and reverse bear crawl down. Rest of PAX held Al Gore..R4 5 OYO kettle swings while PAX held coupon Gore and finished with 10IC kettle swings.
R5 20 OYO chest press while PAX held rifle.
40IC to finish.Returned coupons and finished with 20 OYO LBCs..
Appreciate the chatter and the post gentlemen and until the next Gloom. 👍🏼👊🏼✌🏼!!
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Tabata Your Self – from Mobydick
Don’t post it it didn’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. -
Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k
Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:
• 7 Merkins at each corner (and yes, you backpedal to the next…for style),
• 14 Copperhead Squats (just low enough to make you hate them),
• 21 Freak Nasties
• And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!
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LEGS & CORE at The A1C – from Einstein
Nice and cool this morning ~ 46 degrees, atop the Justice Center Parking Garage deck.
And as an extra bonus – the AO was well lit with Thursday’s Hunter’s Full Supermoon.
IF BBQ had been there, he would have classified it as…”beautiful.”Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, cherry pickers,
hi-jack hi-jills/BBQ Wings/DarkWingDuck Wings, butt kicks, high knees, shoulder rolls, scissors, etc.Using the parking lot stripes (fyi; there are 24 parking spaces, bounded by 25 stripes, per parking row)
The Thang: Four sets of: a stripe exercise followed by a core exercise at each of the four corners – as we mosey back to the starting line:
First set: Lunge walk forward three stripes, inch worm out for three merkins, inch warm in, all along the length of the deck,
Second set: Zombie Walk; left arm to right leg, right arm to left leg, all along the length of the deck
Third set: Wounded Bear Crawl; left leg and left arm up on the 8 inch parking barrier, bear crawl, then switch over to the other side of the barrier
to bear crawl with the right leg and right arm up on the barrier, all along the length of the deckFourth set: Star Jack Jump at each stripe, all along the length of the deck
Core at the corners included: wife pleasers with alternating leg lift, static v-ups, roll-ups,
supermans, scubasteve, iron crosses, big boy sit-us, crunches, dips, flutter kicks vertical,
flutter kick horizontal, Russian twists, etc.Mary: finished run back to circle up as time expired
DarkWingDuck led us out with prayers for the F3NOLA Pax traveling up to the Texas CSAUP, for world peace, for the U.S.A. election.
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A chilly game of cards! – from BBQ
It was 52 degrees at the start. After a solid and assorted warm up we moved to the deck of cards to drive the rest of the beat down. Each suit represented an exercise. Aces were 14 reps thru 2’s as 2 reps. Clubs were jump squats. Spades were gas pumps. Hearts were hand release merkins. Diamonds were Freddie Mercurys with 2 as 1. There were two jokers and we told bad jokes when they came up. We got thru the deck with 3 minutes to spare The last minutes were spent on YHC’s 3 favorite lower body stretches. Dark Wing prayed us out and he prayed for a safe trip and obstacle course for our many F3 Northshore Brothers going to TX this weekend.
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Flag on the Play: BBQ’s Chiefs Victory Laps – from Jose10k
In a scene that could only be described as part fitness, part fandom, BBQ showed up to the workout with a brand new Kansas City Chiefs flag, proudly waving it around after the Saints’ brutal Monday night loss. It might be the new flag of the A1C he claimed. The warm-up was a mixture of stretches, questionable dance moves (the music always inspires some moves), and a few BBQ chicken wings as the flag continued to flap in the wind, mocking all Saints fans present.
Then, it was off to the courthouse for a set of 11s. Copperhead squats at the bottom had everyone’s legs shaking like a Saints’ defense on 3rd and long. Sprinting to the stairs, the team powered through calf raises on each step, praying their legs wouldn’t fail them halfway up. At the top, merkins awaited — because why not add pushups to chisel the upper body for the ladies?
The race down the ramp and around the parking lot felt like a marathon, but with the crisp fall air making it slightly more bearable. But something was missing. The group looked around — where was Einstein, the brains behind the operation? Where was Darkwing Duck, swooping in to save the day? Alas, they were nowhere to be found. It was just Moby, BBQ, the Chiefs flag, and the painful reminder that leg day is forever.
All in all, it was a great workout — though maybe next time BBQ should leave the flag at home.
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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.
