F3 New Orleans

Tag: The A1C

  • Moseying with Moby – from Jose10k

    Beautiful morning, beautiful sunrise, and perfect weather for a little beatdown. After a quick warmup, Moby and I decided to mosey around down town Covington. We stopped at the Rock Garden for some 30 for 30. Curls, squats, shoulder presses. 15 IC, two rounds. Then to the Gipper for some freak Nastys, leg raises, crunches, jane fondas, and calf raises. Some more moseying with a great history lesson of Covington. Moby has some great historical facts about downtown Covington, the water holes and prostitute homes were quite a lesson. Back to the top after two calf raises on each step. Once up at the top, 4 corners of 20 merkins each. Circled up and did 20 more merkins for an even 100, finished off with 3 minutes of stretches. COT, turkey trot is out there to sign up gentlemen. IPC tomorrow. Moby prayed us out. Thanks for letting me lead again. SYITG

  • Kansas City Chiefs Rally – from Einstein

    But BBQ doesn’t.

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, Imperial Walkers, Hillbillys,
    Neck Rolls

    Thang:
    With Deck of Cards, each pax is assigned their suit: Moby-hearts, Jose10K-spades, Mathlete-diamonds, Einstein-clubs
    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 amount of the card.
    Jokers – back-peddle around the upper deck

    We made it through the deck just as time expired.
    BBQ missed it all – his sweat-o-meter KCC hat would have registered south of the top squatchee button.

    Count-o-rama

    Jose-10K led us out with a prayer

  • All about the Benj🤑mins!! – from Shooter

    Doubling up the Q sheet to close the Friday A1c, YHC felt compelled to make it ALL about the Benjamins… With Lamar Jackson contract negotiations being the headline of the day in sports and knowing that he will eventually get a BIG 💰 day 4 PAX Moseyed around Covington stopping at various spots along the way..Jose10k having a background in Math was intent on catching on to why YHCs count was always equaling 25… Q broke down a series of SSH, self love, cherry pickers, grass grabbers, windmills, arm circles IC of 12-13 or simply doing 25 total of called exercise.

    Thang

    School board
    25 Plank jacks
    25 Mountain climber’s
    25 Peter Parker
    25 Parker Peter

    Rock pile (Coupon)
    25 Overhead press
    25 Squat thrusters
    25 Curls
    25 Rows

    Front of Justice center
    25 Calf Raises as we ascended the stairs
    25 Bunny hops Up stairs R/R
    25 Right leg Bulgarians
    25 Left leg Bulgarians

    Back of Justice center
    25 Irkins on the benches
    25 Carolina dry docks
    25 Freak Nasties
    25 Derkins

    Returned to the top of the parking garage

    25 LBCs OYO
    25 American Hammers
    25 Flutter kicks
    25 Alternating Nolan Ryans

    Closed with chillcut plank..

    Count, Annouce and COT

    Thanks to BBQ for the prayer’s and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 100/200/300 Dora-Hammer Style – from Jose10k

    A great way to start your weekend off right: a beatdown at the A1C. Where else can you have the average age of participation over 55, gasous emissions from Hammer that could be weaponized and used to torture terriorists?
    The Thang: A hammer style dora on the side of the parking garage. Partner one runs a lap, while partner 2 completes the exercises. 100/200/300 big boys, squats, merkins. 2 calf raises each step back to the the top for some 4 corners. 7 reps at each corner, then 14, 21, and finish with 28. Merkins, Squats, Big boys, lbcs. Hammer pushed me to finish it right at 6, COT, prayers for JV and my family. Run to remember next Saturday, Russo’s Q tomorrow. Thanks for letting me lead Brothers. SYITG!

  • Reps and repeat at the A1c!! – from Shooter

    Rolled in hot at the A1c to the sights of 4 PAX at the top of the garage.. Along the way up YHC dropped off coupons at different locations for the morning beatdown.. Having thought of the beatdown the previous day, Q quickly realized upon arrival he had forgotten the deck of cards, which was to be used while the PAX alternated rotations through the 3 stations.. So, quickly exiting my vehicle and jumping straight into warmup, YHCs started thinking of the alternatives and the lack of proper planning quickly became apparent with some of the cadence being off. Jose10k quickly corrected the Q with his sharpest of mind when it comes to Math.. Guess your mind is much clearer at 0515 when one has already technically completed somewhat of a beatdown before anyone else had arrived…
    T👏🏼 to 10k for staying committed to the ISI issued out by Zoolander earlier in the month..
    Let’s begin
    Warmup
    10IC Good mornings, Toe Touches, Air presses, seal jacks, self love and arm circles..

    Thang

    Reps of 60, 40, 20 for the first series around..

    Each PAX took turns cycling through 60 count jump rope, 40 curls for the girls with tuck plate and 20 squats..

    Said HIM work through the circuit was the clock so to speak as the remaining PAX did stated work of upper body, core and lower body with rep counts of 10, 20, 30..

    Rounds consisted of Merkins, Big boys, lunges, Carolina dry docks, bicycles, Sister Mary’s, 8ct body builders, LBCs, 60deg lunges, Irkins, hands to heels, jump squats, Diamond Merkins, American hammers, and squats..

    With the first cycle taking roughly 25 mins we cut rep count in half of all said exercises and R/R for the 2nd round..

    Appreciate the post gentlemen always great to start the day with HIMs like each of you this Gloom..

    Thanks to Jose10k closing with 🙏🏼…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Where Was Hammer? – from Jose10k

    I prepared an epic playlist for musical/pop culture trivia with our local expert, Hammer. However, when he didn’t show, the local, usual group were not impressed with my tunes. However, they tolerated my tunes and my choice of the beatdown. It was simple. 10 merkins, 20 squats, 30 lbcs at the corners, 10 times. Then a mile run stopping at every stop sign and doing an additional 20 squats.
    Back to the parking garage for COT, Einstein prayed us out. Happy Birthday weekend to Einstein, safe travels for BBQ to visit that new grandson, prayer requests for my mother-in-law. Thanks for letting me lead gentlemen. SYITG

  • Leg Work at the A1C – from Einstein

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, High Knees, Arm Circles, Thumb Drives, Cherry Pickers
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Hillbillys, Peter Parkers, Parker Peters, Ankle Benders

    Thang:
    atop the Justice Center Parking Garage; a set of elevens with Sister Mary Catherine’s at the top of ramp, side-shuffle run downhill,
    squats at bottom of ramp, back peddle run uphill

    Mary:
    Rosalittas, V-Ups, Calf Raises, Crunches, Jane Fondas, Wife Pleasers

    Count-o-rama

    Jose-10K led us out with a prayer. Congrats to Grandpa BBQ

  • Done with the Super 21!! – from Shooter

    Wrapping up the week with the A1c YHC wondered how many PAX from Grandmas would post to complete the Super 21… Q already knew Jose10k would be there as demonstrated by his questioning after the beatdown Tuesday as what would be rounds 15-21… Come on Jose10k, you need more than lushest lips and radiant skin to get YHC to give up the goods 😳😬… It was nice to see Hammer and Russo also make the commitment and take the 💊 on this Friday as well… We of course had some newcomers to the 21 with Einstien and BBQ posting and they get a well deserved T👏🏼… When all said and done these HIMs achieved the level of most of there counterparts half there age with the completed rounds…

    Warmup
    Brief 10IC Windmills, Toe Touches, Cherry pickers, Torso twists, Hillbillies and Imperial walkers..

    Dropped down to level 1 of the garage and met in the back corner on the Northwest side.. With instructions provided to the newcomers of Rounds 1-7 and the introduction of Round 3 15-21 given to Hammer. YHC, Russo and Jose10k picked up at 13 and so began..
    If your interested in knowing rounds 1-14 and what was called exercises simply look back to Tuesday’s BB.. Round 3 15-21 consisted of Carolina dry docks, donkey kickoffs, jump squats with the 21 being Bicycles… T👏🏼 to Hammer and the rest of Tuesday’s PAX completing and then recycling back to rounds 1-7, which if I am correct Hammer probably got back to Rd 4 or 5, YHC, Jose10k and Russo I would say Rd 2… Einstien and BBQ got through Rd 12 as Q called at 0555.. We moseyed back to the top for closing of core and also picking up additional PAX in Moby and Sonny.
    Finished hands to heels 10IC, Jane Fonda’s 10IC and pulses at the top 10IC..

    Count, announce, COT

    Thanks to Moby for praying us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • The Cupid Shuffle – from Jose10k

    5 men showed up to the A1C this morning, ready to work out, but I don’t think they were ready for a little line dancing this morning.
    Warm-up: arm circles, grass grabbers, self love, torso twists all in cadence. About halway through, our own Covington Cowbell, aka, BBQ showed up at his regular cowbell time. Just in time for something different: the cupid shuffle. Bust out the speaker and song and it went like this. Shoulder taps the entire time until the word right was said then steps to the right, the word left said, then step to the left. The word kick, then right kick, then left kick up. Mountain climbers when you heard the word walk it out. Then back to shoulder taps. Nice 4 minute warm-up.
    The thang:
    Moseyed to the side of the A1C for some dora (Hammer style) 100 lunges (2 is 1), 200 squats, 300 merkins. One partner performs the exercise, while the other partner runs a loop around the parking lot. Once done, 2 calf raises up each stair back to the top, then 4 minutes of Mary. COT and Hammer prayed us out.
    Friendly reminder to my Mandivillians, 2 weeks from today is the 2 year anniversary of the A1C. Come on out and celebrate it with us. Thanks to my brothers for letting me lead today, even under the weather a bit.