F3 New Orleans

Tag: The A1C

  • Luscious lips and Radiant skin were on display at the A1c!! – from Shooter

    Alright, the title too this BB may seem a little strange, however for those in attendance the appreciation of it had to be mentioned.. As stated in my BB yesterday, I have been out the mix of Qing lately, so I doubled up this week to make my payment to the A1c following my Q at the scramble.. And let me just tell you it did not disappoint, as I would learn more about the site AO leader Jose10k than one man needs to know.. Before I go there though, I want to give T👏🏼s too Murdock and his sons Demo and Varsity for making the trek over from the Pearl River area for the second time this week… It was great catching up with Murdock and watching the friendly competition with his sons throughout the beatdown… So back to Jose 10k, if many of you have not taken notice lately please do the next time you see him out at the AOs and be sure to express how Radiant his skin reflects in the humid gloom along with his luscious lips… Please keep it PG-13 or younger when other young PAX are around but I know he will appreciate the compliments… Before this gets any weirder let me give you the specifics to the beatdown…

    YHC wanted to give a pre Independence Day homage of sorts by using our soon to be 246 year old existence as a free nation with honoring the numbers of 7/4/1776… Oh and by the way just so you know BBQ graduated high school in 1976 in the Bicentennial year of our nation, which I believe to be pretty cool to have a PAXer of his great caliber posting and sharing beatdowns with…

    Warmup
    17IC Abe Vogadas
    76 SSH
    17IC Grass grabbers
    76 Air presses
    Moseyed down from the parking garage to the bottom level..

    Thang
    Instructions provided
    7 Rounds
    4 8 count body builders
    1 all out sprint up the first ramp
    7 IC Merkins
    7 1st round IC Jump squats which at this point audible called to Squat hold IC for rounds 2-7… Worked better..
    6 IC Mountain climbers

    May not seem like much on paper but YHC realized after 3 rounds the PAX would receive an adequate beatdown…

    Wrapped up with a Mosey back to the top for 4 mins of Mary..

    17 IC Flutter kicks
    76 LBCs OyO
    17 IC Hello Dollies
    76 💯s

    PAX counted off, made announcements of all the upcoming CSAUPs on the horizon and the Radiant glowing luscious lipped Jose10k prayed us out…

    Thanks for all you gents for posting and inspiring me to push myself on this Gloom and until the next 👊🏼💪🏼✌🏼!!!

  • The Dynamic Duo at the A1C – from Jose10k

    YHC arrived early to the A1C to find Moby gazing up at the sky as the planets aligned. I will not try to compete with the wordsmith from Tuesday (Steve), but Uranus was not visible this morning. We used the 15 minutes to discuss possible workouts, waiting on others to show up. No BBQ, no Hammer, Shooter is away on another planet trying to be more like Tanked Up. And then there is Cowbell, trying to figure out how to get a big screen tv hooked up in the Keys so he can watch Ole Miss and say I do at the same time. On the eve of Hammers epic beatdown (there is no way he’s going to allow his boys to outdo him), we decided to take it easy. Warm-up: Moby led us in a ton of stretches. If you can imagine a stretch, we did it.
    The Thang: We moseyed off the A1C to the sidewalk to the walls for some Irkins, bulgarian split squats, freak nastys, cooperhead squats. Moseyed to the parking lot behind the A1C to discuss the original plans for the beatdown (future dora in the future). Moseyed to the front of the courthouse for some more irkins, freak nastyes. Moseyed to the rock garden for some curls for the girls and shoulder presses. Back to the A1C for calve raises to the top. Finished off with 6 minutes of Mary.
    COT. More conversations afterwards with of course special attention to blood sugar, spaghetti sauce, gardening, and body aliments. SYITG gentlemen.

  • Fitness is Picking Up – from Mobydick

    Trashercise. Amazing what 5 PAX can accomplish in 45 min. After a warmup of SSH/Grassgrabbers/Torso TwistsIC X20 bags were issue. The thang was to scour the three levels of the parking garage for trash. The PAX fanned out across the lanes and picked up every scrap. At the end and half point of each trip back and forth two burpees if anyone picked up trash. We always found trash. After about a hundred burpees and a thousand squats the garage was cleaned. A mosey up the Ramps to the roof And COT right on time made for a very satisfying workout.

  • Rotating Rock Party – from Jose10k

    YHC arrived to see a Mandevillian chilling in his car. Russo was ready to go, until they needed to weedeat behind his car, the only grass in the parking lot, and Russo parks there.
    With no one picking up the Q, YHC decided to pull out an old favorite. Time to rotate at the rock garden.
    Warm-ups: All IC, ssh, grass grabbers, torso twists, self love
    The Thang: Moseyed to the rock garden where everyone grabbed a rock. We did 10 reps in cadence. Curls for the girls, shoulder presses, squats, and rows. Then rotate. Rinse and repeat all the way around. Then we did a lap around the courthouse. Stopping at the back and the front for some irkins. Back to the rock garden where the two elder F3 brothers put their two heads together for 5 exercises in tabata style, 1 minute on, 30 seconds rest. Triceps, torso twists, bouncie squats, chest presses, and lbc’s. Moseyed back to the flag, COT, and Moby prayed us out.
    Announcements: Gnarly Nutria coming up on July 20th
    Intentions: Continue prayers for BBQ’s mother who is doing much better.
    Thanks for letting me lead gentlemen.

  • YOU CAN’T GET OUT WHAT YOU HAVEN’T PUT IN. INVEST IN YOURSELF! – from Jose10k

    There was 3 of us who decided to wake up early and put in the work to make us better men.
    Warm-up: SSH, torso twists, grass grabbers, windmills, self love, and cherry pickers.
    The thang: We moseyed to the rock garden for some work. Curls for the girls, squats, triceps, 45 degree presses, and rows. Each IC, ten count, rotate clockwise to the next rock. 3 rounds. Then Squat thrusters, alpos, triceps, grave diggers, and rows. Moseyed back up to the A1C to finish off with Mary: little Manny crunches, American Hammers, flutter Kicks.
    COT and Hammer prayed us out. Thank y’all for the chance to lead this morning. After all the fun, there was 25 minutes of conversation about everything, zucchini fries, car repairs, and how the numbers have been dropping at AOs and the reasons for the low numbers. It’s time to head lock y’all, time to get those brothers back out to the gloom. The hardest thing about exercising is start doing it. Once you start doing it regularly, the hardest thing to do is stop it. SYITG

  • Can Do card workout again! – from BBQ

    Another beautiful morning at the AIC. Warm ups were the usual mix but focused on the upper body. Specifically shoulders in support for our recovering sling brothers, Einstein and Turbo. The deck of cards with the Can Do logo came out again. Each suit represented an exercise and each card dictated the reps 2-14. Hearts were hand release merkins. Diamonds were bouncy squats. Spades were gas pumps. Clubs were LBC’s. Hammer, Fletch and Frank the Tank led the cadence on their respective suit. Thanks for their help. Each of the 2 jokers had the PAX go across the parking lot doing Starjacks or lunges. These are favorites from our missing sling brothers. Nameorama. Hammer strongly prayed us out.

  • Three Amigo’s and of course “Sonny” – from Shooter

    With a few weeks removed from my last Q at the A1c, YHC decided to signup and duplicate what he brought to the Marsh on Monday. There of course was some slight variations as only 3 PAX decided to take the pill on this Gloom.

    Brief warmup of 10IC Grass Grabbers, Cherry pickers, Arm circles Abe Vagodas and a mosey around the parking garage. The thang consisted of 6 exercises with 2 minute intervals followed by loops around the parking garage between sets. Included jump rope, kettle swings (ruck plates), shoulder press (cylinder block), lunges (stairwell), chest press (cylinder blocks) and curls (ruck plate).

    Appreciate the post and until the next gloom 👍🏼👊🏼✌🏼!!

  • The Planets Aligned – from Mobydick

    YHC Signed up to Q the night before and showed up without much of a plan and almost expecting no turnout. To my surprise I was not alone. Fletch , Hammer , Jose10k we’re already there. The overnight rain had cooled things down but cleared out leaving a moonless predawn darkness . Fletch pointed our attention to the southern sky where Mars Mercury Venus and Jupiter were aligned and clearly visible. The workout just evolved.from there. Since I had signed up I led warmip off with vigorous 30x IC SSH and passed off the next selection to Hammer then Jose and Fletch After 3 or so rounds of that we moseyed to the Corner for the thang. YHC . continued the collaboration by selecting a 5/10/15/20 rep progression around the garage roof. We each took a corner in turn and selected an exercise. 5 Burpee’s started us off. Jose took the 10x corner with things like knuckle merkins and later to his regret 10 calf raises on each of step of two flights of stairs. Hammer took the next corner and merkins became a theme all kinds diamond/ wide/ hand release Fletch got to pick the 20x corner and legs got a workout. A 2x lunge at each parking stripe (there are 25 of them) started us off Forgive the old guy for not remembering all the exercises 4 rounds 4 different stations 4 different PAX selections adds up to a lot of variety. YHC closed out with another PAX choice set of rounds with a stretch theme. All in all a well rounded work out and ending right on time. COT

  • Who’s got the Q? – from Mobydick

    I arrived, prepared with the deck of death, rocking to a 10 minute version of Prince’s “little red corvette”. I didn’t know that Moby picked up the Q, so after a bit of back and forth, we decided to do a round robin 4 corners. 5-10-15-20 reps at each corner. Burpees, knuckle pushups, freak nastys, leg raises, calf raises, lunge walk the entire parking garage, basically a burpee at each parking stripe, core exercises galore. And after 45 minutes, an epic beatdown was finished. Moby prayed us out, Shout Out to Speedy and all the other Covington High Lions graduating tonight. Y’all remember, Kick Ball tomorrow.

  • Earth Day @ the A1C – from Einstein

    …and the Q forgot to do some Al Gore’s

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Hillbillys

    Thang: atop the Justice Center Parking Garage

    First round- using the down ramp; a few burpees, then side shuffle down ramp, a few burpees, then back peddle up ramp, repeat with side shuffle facing opposite.

    Second round: lunge-walk forward two parking spaces, lunge walk backward one parking space, traversing the whole upper deck

    Third round: one squat with a 3 count up-down pulse at each parking space stripe, traversing the whole upper deck

    for the pit-stop at the four corners we did:
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 swimmers (on your stomach with breast stroke type motion)
    20 left elbow to right knee sit-ups
    20 right elbow to left knee sit-ups

    last minute, Jose leads with leg lifts, then The Hammer with gas-pumps

    Count-o-rama

    The Hammer led us out with a prayer.

    Thanks guys. Always good to start the day with my fellow galoots.