F3 New Orleans

Tag: The A1C

  • A1C Cornucopia – from Einstein

    A cool 39.5 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, even a gaseous pax would prove ineffective.

    Warmup:
    all 20xIC: numerous
    then, off to the ramp for a backward run down the ramp, out to the street and up the stairs returning to our starting point

    Thang:
    using parking lot stipes as our template, and the four corners for core exercise pit stops, we did even more numerous things – hard to believe.

    All had fun

    Count-o-rama

    Rock-A-Chaw Fletch led us out with prayer.

  • 11’s and missing Einstein! – from BBQ

    A mighty 3 at the A1C. A light mist at the start. Nothing to stop this PAX. The usual 11 warmups and 11 reps each. We moved to the top ramp and did 11’s. We started with 1 burpee at the top and 10 copperhead squats below and went 11 times. The way down was a run zig zagging between the posts. Lateral slides were added twice. The way up was mostly back peddling. The last run up was a sprint half way and coast the rest of the way. An Einstein favorite was done. A star jack every third parking line and add one stack each time. The total reached 10 on the last line. 11 freak nasties and one minute of LBC’s. Namerema went quick. Moby Dick prayed us out.

  • STARjacks and STRIPES at the A1C – from Einstein

    A cool 41 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, it would make a can of Febreze blush.

    Warmup:
    all 20xIC: ToeTouch, SideStraddleHops, ShoulderRolls, ButtKicks, Swimmers, HighKneees, NeckRolls, Scissors(BBQ excels at this), WindMills, One Minute of RockyBalboas

    Then off to the ramp for a serpentine run down the ramp, followed by a serpentine backpeddle up the ramp, more or less in an Indian Run fashion.
    And for the record, I’m lobbying to have the “Indian Run” renamed to “First Citizen Run.”

    Thang: using parking lot stipes as our template, and the four corners for core exercise pit stops:

    Round One: Lunge Walk forward two parking spaces and Lunge Walk backward one parking space – traversing the whole uppper deck
    at the corners; iron crosses, hello-dollies, rosalittas, front-to-back leg swings

    Round Two: StarJack Jump at ever-other parking stipe, increasing the jump count by one every-other stripe; (first stripe 1 jump, next stripe 2 jumps,
    next stripe 3 jumps…) – traversing the whole uppper deck
    at the corners; across-the-body leg swings, merkins, shoulder tap merkins, crawl bear

    Count-o-rama

    Always good to hear the banter and mumble chatter at F3 – just like a bunch of brothers, which we are.

    Rock-A-Chaw Fletch led us out with prayer.

  • Black Friday shopping – from Jose10k

    Okay, I’ll be honest, between Einsteins skater workout on Wednesday and the Turkey Trot yesterday, yhc legs were at bit jello. So our Black Friday shopping spree involved mostly upper body. Following a nice warm up of various stretches and exercises, we lined up for our Friday deals. First, we brought the coupons to add to the money saving opportunities. We had alternate merkins, rows, and curls for those customers waiting in line, while shopper 1 made a loop around the store in whatever fashion they choose. Most picked a light jog around, some skipped, back peddled, sprinted, and when I say some, I mean just hogs breath. 4 rounds of that, fireman carry your coupon back to the gipper, followed by a slow walk back to the top. Cot, Hog prayed us out. Syitg gentlemen!

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k

    6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.

    The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG

  • THE CARD GAME CONTINUES AT THE A1C – from Einstein

    The fog was so thick this morning, BBQ’s wife wouldn’t let him leave the house.
    Which is too bad, as he would have excelled at the river dance routine that we performed

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Snap-Crackle-Pops(aka neck rolls), Imperial Walkers, Hillbillys, etc

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-spades, Jose10K-clubs, Invisible Man-hearts, Einstein-diamond
    And with a few rules;
    #1, one at a time, each pax draws a card, the owner of that suit calls out an exercise of their choice and we do that number on the card
    #2, you can’t lay on the ground like a lazy f@t b*st#rd after being on your six, you had to get up for each card pulled
    #3, if the same suit gets pulled in consecutive order, the face amount doubles, triples, etc

    Joker #1 – back-peddle around the upper deck
    Joker #2 – mosey down the stairs and two calf raises per step up the stairs

    Count-o-rama

    Jose-10K led us out with a prayer

  • The Future’s So Bright: I gotta wear shades – from Jose10k

    3 Brave souls braved the cool morning air to gather at the top of the parking garage. Moby and myself were engaged in mild conversation when loud music came blaring up the ramp. It was none other than BBQ, rocking an old classic. Fifty thou a year’ll buy a lot of beer
    Things are going great, and they’re only getting better
    I’m doing alright, getting good grades
    The future’s so bright, I gotta wear shades
    I gotta wear shades.
    The beatdown was simple: Tabata: Round Robin Style. 45 seconds of an exercise of that person choice, 15 seconds break.
    COT, Moby prayed us out. Short, sweet, and to the point gentlemen

  • Up and down with the deck of cards – from BBQ

    A strong 5 arrived. Multiple and usual warm ups. Of course I botched the count on a couple. A warm up lap around the top deck. The deck of cards came out. Each suit had an exercise and each card represented the # of exercises, 2 thru 14. The 4 exercises were hand release merkins, copperhead squats, gas pumps and LBC’s. LBC’s were double the card. After each rep we directly stood up from sitting on the pavement to standing up. Using no hands. Or at least we tried. It took some warm up. I do not recall the name of this type of stand up squat. I did them at beat down in St Louis. The one joker was a one star jump every third line across the top deck parking spots. We finished the deck of cards. Nameorama and prayed out. Another great start of the day at the A1C!

  • Fair Day – from Jose10k

    It was a simple beatdown on my day off. We did a nice warm up that including ssh, grass grabbers, self love, arm circles, high knees, imperial walkers.
    We went to the rock garden to get some coupons because you can’t ride the rides at the fair without your coupon. We did shoulder presses, curls, 45 degree chest presses, and kettlebell swings. 3 rounds of 20 reps of each. A little bit of moseying with another history lesson about downtown Covington. At the fair there are animals, so some duck walks, bear crawls,and monkey humpers. Back to the top of the parking garage for some four corners, 7 merkins at each corner, then 14 at each. Then 21 squats at each, then 28. Moby prayed us out.