F3 New Orleans

Tag: The A1C

  • Who wants the Q? – from The Hammer

    3 arrived at the A1C to a misty, gloomy morning. No one had picked up the Q, so Jose10k lead us in the warmups. Different ideas were being thrown around until Hammer was inspired to do a non leg workout. Thank God Moby showed up when he did because the first thing we heard out of Hammers mouth was 100 burpee’s. So now with 2 teams of two, a workout was formed. One partner ran a loop, while the other partner performed the exercises. 50 burpee’s, 100 American Hammers (2 is 1), 150 hand release merkins, 200 Freddy mercury’s (2 is 1), 250 merkins, and 300 lbc. Finished off with 3 minutes of Mary. Cot, hammer prayed us out.

  • ALMOST SOLO BECAUSE OF AN EXPRESSO CRISIS – from Jose10k

    Yup, you read correctly. I almost had to ride solo because Moby is such a great man. With an expresso crisis on hand, he couldn’t leave Vicki with the mess that he created. An expresso explosion caused him to be tardy to the party.
    I warmed up with some ssh, torso twists, grass grabbers, warrior pose and arm circles. Since it was just me, I figured it was a great time to add some miles to the Unitards runcajunrun total. A few laps around the top of the parking garage, and then I began my decent when Moby pulled into the garage. Moseyed back up to pick him up and we did a modified run through downtown Covington. We stopped a total of 15 times to do 10 Merkins and 15 squats. A total of 2.1 miles, 150 merkins and 225 squats. I did the math so not to hurt Russo or Franks brain. YHC prayed us out.

  • Run, Jump, Crawl at the A1C – from Einstein

    A cool 51 degrees at 5:15 a.m. with steady 7 knot breeze at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, good-mornings, imperial walkers, neck rolls, hillbillies, shoulder stretch, high kneees, butt kicks, smurf jacks, ankle rotate, hi jack hi jill, etc.

    Thang: run the ramps forward and backward
    then head to the parking stripes for merkin bear crawl, star jack jumps, with core at the four corners.

    All had fun…with mumble chatter about BBQ’s minor league football team,
    then the fun stopped when Moby Dick blasted us with a “wendy’s chili special.”

    Count-o-rama

    Mathlete led us out with prayer.

  • Can anyone count? – from Jose10k

    It was a wet, dreary morning at the A1C. YHC was happy to see BBQ drive up the ramp. It’s been awhile since he posted, and he always brings the energy. Moby arrived next, then Hogsbreathe was the caboose. Mumble chatter was all about the Kansas City Chiefs, bad officiating, super bowl possibilities, celebration possibilities, etc…
    After the warm-up, I brought out the deck of death and assigned each person a suit.
    They got their pick of exercise: we had merkins, burpees, al gore thorogoods, californian sun bathers, poop scoopers, and various others. Some on your own, other in cadence. That’s where things got interesting: some people, not naming any names, couldn’t count properly. Not once or twice, but several times by several individuals. Throw in some laps and stair masters, and it was 6:00. COT, remember about the CRAZY IVAN tonight gentlemen. Moby prayed us out. Thanks for coming out gentlemen, always an honor to workout with y’all. You push me to be better.

  • Are you ready for some football? – from Shooter

    Well 4 PAX will be ready to come off the bench if called on by coach.. At least that’s the thought following YHCs chosen beatdown for the gloom at the A1c.. Arrived midway to the top of our 3 story parking garage across from the Justice center with the likes of Jose10k and Fletch standing around mumble chatting..
    YHC joined in as Jose10k tried quizzing the Q with a reference to a movie or a song potentially, until he quickly realized this guy has less than an ounce of Hammer like abilities when it comes to quoting or naming specifics… As Moby and Sonny rolled in the PAX got started on the warmup..

    10IC Grass grabbers, Windmills, Imperial walkers, Cherry Pickers, Self love, Toe Touches, Scorpion kicks, Superman holds and finished with some alternating bridges..

    Thang
    1st and 10 (Exicon)
    Basically 11s with 100yds between. 1 Burpee/10 Merkins, 2 Burpee’s/9 Merkins, etc. etc. etc.

    Moseyed down to the 1st and partnered up for P1 wall squat P2 Carioca down half F/J and returned back pedal halfway turn and sprint..
    R/R

    Finished up with Mary
    20IC LBCs, Flutter kicks and alternating elbow to knee 10IC..

    Wrapped up with announcements and thoughts and prayers to Akbar…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Cottoneye Joe with a deck of death with PAULY D!!!! – from Jose10k

    Alright Gentlemen, another wild beatdown at the A1C. Warm-ups: SSH, followed by a burpee, SSH, followed by 2 burpees. A little prequel to a musical introduction that will follow. Some more stretches, all ic.
    Cotton Eye Joe time: The song plays while the PAX does SSH, everytime the words Cotton Eye Joe is sung, you do a burpee. (25 in total by my calculations).
    After that, we did the deck of death with a twist. Each person was assigned a suit, and each time their suit came up, they picked the exercise. We did everything from burpees, 8 count body builders, to merkins, diamond merkins, fingertip merkins, staggered merkins, yuri merkins, slow squats, lunges, side lunges, jane fondas, hello dollys, lbcs, big boys, freak nastys, etc..
    The two jokers: lap around the parking garage with sprints on the straight aways to finish off the deck. COT with a FNG. Now Bushwacker texted me last night to speak of the high standards of naming FNG’s, and the importance of giving them the right, appropriate name. David, Hogsbreathe’s friend, from Slidell needed an appropriate name. He was a fellow New Jersian. “D”avid who went to the shore, so I immediately thought of Pauly D from the Jersey Shore. Once I uttered the name, Hammer exclaimed it as well. If the two of us came up with the same name, then it was meant to be. So welcome to F3, “D”avid, or now known as Pauly D.
    If you get a chance gentlemen, please consider donating $43 dollars to Shooter to our fallen brother Cardinal. All that information is on slack. If you need help, just reach out to one of us for the info. Feb 3 is the Crazy Ivan where my nephew looks to repeat as grand champion, and the northshore looks to hold onto the freedom hammer. You don’t have to be a runner, there are ruckers too.
    Thank y’all for the opportunity to lead this morning. Y’all have a great Friday, and a great weekend. As always, SYITG brothers.

  • F.R.I.D.A.Y. the 13th at the A1C – from Einstein

    A cool 43 degrees at 5:15 a.m. with windchill -50 degrees at the A1C atop the Justice Center Parking Garage.

    Warmup:
    all 13xIC: numerous

    then, spelling out the word Friday:
    F = finger tip merkins (13)
    R = regular merkins (13)
    I = inclined merkins (13)
    D = decline merkins (13)
    A = alligator merkins (13)
    Y = yowser merkins (13)

    Then with the remaining exercises we spelled out TRISKAIDEKAPHOBIA

    All had fun…except for BBQ..because he wasn’t there!

    Count-o-rama

    Jose-10K led us out with prayer.

  • The dynamic duo! – from Jose10k

    There are undoubtedly some amazing duos in history: Marlin and Dory from Finding Nemo.
    SpongeBob and Patrick, Rick and Morty, Shrek and Donkey, Troy and Abed, Wayne Campbell and Garth Algar, Thelma & Louise, Bonnie and Clyde, Han Solo & Chewbacca , Batman and Robin, Mario and Luigi, C-3PO and R2-D2, Bert and Ernie, and Tom and Jerry. However, none can compare to how famous the duo of Jose10K and Moby are at the a1C. Okay, maybe not famous, perhaps notorious.
    Here’s the Thang: Due to a beatdown at the gipper, young Moby needed some extra stretching to get going this morning. We did some epic Yoga to start everything off.
    The Thang: 4 corners.
    7 Merkins at each corner, 14 freak nasties, 21 copperhead squats, 28 lunges.
    We ended it with some more deep stretches.
    COT, and I prayed us out.
    Always great conversations moby!

  • Only 2 at the A1C – from Fletch

    Took a shooter workout and modified it a bit. Jump rope at the bottom of the ramp, chains at the top, kettle bell at the other end. 60-40-20 reps at each station while partner 2 did 10-20-30 of chest, core, and lunges . Four rounds total, and it was time. No one from Atlanta showed up here either Russo

  • Die Hard is a Christmas Movie, and Holy Crap it’s cold out here. is it cold out here. – from Jose10k

    After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. We now stopped at the front of the courthouse stairs. ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : lunge walk to the bushes and back, partner 2= holds an al gore . Repeat.
    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 15 reps of these 4 “c”ore exercises: lbcs, flutter kicks, Freddy Mercury’s, and cowbells favorite: crunchy frogs.
    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Side not, ac duct crawling no fun when you hit the acorns. Once the pax was finished we ran 1 lap around the entire courthouse. Back to the parking garage to do 5 calf raises each step back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 30 seconds. back to the stair well to do 5 calve raises each to the top. And time was up. Cot, Russo prayed us out. Thoughts and prayers to my father-in-law, my niece and brother-in-law. And to further celebrate the heroics of John McClain, a yell of Yippie Ki-yay Motherfu**er. Thanks for letting me lead gentleman