F3 New Orleans

Tag: The A1C

  • Breaking down the walls – from Shooter

    With YHC out for the week coming up I decided to sign up for back to back Qs.. Arrived at the top of the A1c to Hammer running around and Jose 10k planting the shovel flag through the wire guard rail.. Must admit the A1c checks the box for the coolest way to shovel plant than any other AO.. PAX increases by 2 more as BBQ and Moby pull up.. We get started with our warmup and as we get about 4 exercises in there are lights coming up the ramp.. Could it be the always behind Cowbell? Not this time,! Its an unfamiliar truck and as we chatter amongst the circle Mathlete (Kenny Rocks as later determined) exits and joins in..

    Warmarama
    15IC Seal jacks, Toe Touches, Self love, Cherry Pickers, Arm circles, SSH and Grass grabbers.

    Thang
    Walls of Jericho introduced a few years back by Grundy…
    7 exercises 7 reps 7 rounds with a lap in between..
    Exercises 8count body builders, Merkins, Mountain climbers 2×1, plank jacks, Donkey kickoffs, lunges 2×1 and jump squats.. Run a lap around the top of the parking garage.. R/R

    Finished with 4 minutes so took to our 6 for some Mary 15IC Little Manny crunches, Left leg over right knee oblique crunches F/J..

    Count, announce and COT

    Congratulations and T👏🏼 to Mathlete with his recent 🏆 in the JuJitSu tournament and the passing of his contractor test…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Real Simple – from Mobydick

    Couldn’t get much simpler. Three old guys and the kid drag the chain up and down the garage ramp for 45 min. Actually it was a Tabata like sprint drag. The Pax each took hold of the ends of the doubled chain and a third grabbed the middle. Then the ends sprint dragged past the middle til all their chain was stretched out. Then the middle sprint dragged between them till the chain pulled taught. Then repeat. It took 4 alternating drag tests each to get to the top. The odd man out lunged or sprinted to the top where all rotated and repeated to the bottom Ritate and back to the top. After 45 minutes of that mission declared accomplished

  • BLIMPS – from Jose10k

    I tried to reach out and get some help late Thursday evening on a beatdown. I called the great Cowbell for some wisdom, however, straight to voicemail. Perhaps he knew that I would EH him once I asked him for help. Oh well, I decided to go with one of his favorites: BLIMPS.
    Warm-up: ssh, grass grabbers, windmills, torso twists.
    The Thang: mosey to the bottom of the garage. BLIMPS: Burpees, Lunges, imperial walkers, plankjacks, and squats 5, 10, 15, 20, 25, 30. In between each one, run up the stairs, sprint the length of the garage, back down the stairs, sprint back to the starting spot. Mosey to the courthouse and repeat BLIMPS. Mosey back up to the garage for some Mary. COT
    Hammer prayed us out
    Bean and barely legal were running up the stairs as we drove off, I guess they forgot the beatdown starts at 5:15

  • Jump & Jive(talk) at the A1C – from Einstein

    Nice and cool at the A1C with temps in the 40s. Planet Venus blazing away in the southern sky.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, maybe some more…

    Thang:
    To the ramp for side shuffles down and lunge walk backwards halfway up – then sprint up the remainder, repeat facing opposite direction on the 2nd shuffle

    Then using the parking lot stripes for a squat at each stripe and 20 push-ups at each of the four corners of the parking lot,
    varying the push-up technique with pike push-ups, dive bomber push-ups, 3 point push-ups, and bird-wing antagonist-type push-up.

    Then for the second round – starjack jump at each stripe, and core exercises at each of the four corners of the parking lot,
    including 20 hip rolls, 20 double crunches, 20 v-ups, and 20 scuba steves for the antagonist.

    While “on the stripes,” we vintage pax had a significant/topical conversation about heros from our era; Rocky & Bullwinkle vs Boris Badenov & Natasha Fatale…
    Dudley Do-Right vs. Snidely Whiplash, Get Smart and Agent 99 vs. Chaos…and it so happens that Fletch can do a spot on imitation of Dudley Do-Right of the Canadian Mounties

    Count-o-rama

    Moby led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • Where ever there are two or more – from Mobydick

    After a x20 series of stretches ssh arm circles self love windmills and a mosey around the roof the two of us Jose 10k and I did a host of exercises. All sorts of merkins x20 with a back peddle and karaoke trip around the roof . Then core work with 100 lbc. 100 leg lifts. And another trip around the roof only lunging and squats. There was more but I’m old and I forget. The A1c is alive and well.

  • Challenge accepted and completed BBQ!! – from Shooter

    It was nice to get back out in the Gloom with my brethren a little further toward the North.. Plan initially was to Q the Gipper this week, but with a change to YHC plans Bubba graciously stepped up and covered, so seeing the Q sheet open for the A1c I simply shifted days.. Knowing the location in Covington always has coupons, I planned the beatdown with that in mind… From past backblasts post I knew to grab 4 coupons and that should be good as my interest were to partner up and share the coupons for today’s challenge.. PAX quickly swelled to 6 after my arrival at the 2nd level with Moby, Sonny and Jose 10k awaiting. I intended on heading to the top, but the softies of Covington like to meet under the covered portion when there is a little sprinkle 🌧 🥶! Just kidding of course because if it’s not necessary to get wet in low 50 degree weather than why should we… As for the other challenge of getting this BB completed, top this BBQ 2 hours following the beatdown.. “Anything you can do, I can do better!” 😬

    Warmup
    20IC SSH, Cherry Pickers
    10IC Windmills, Grass grabbers
    20IC Hillbillies, Imperial walkers, Butt kicks

    Thang
    Partnered up utilizing each of the 2 garage lanes. 3 stations

    First round
    25, 50 and 100

    25 Man Makers with the coupon each partner completed there own rep count.
    P1 did called exercise while P2 Sprinted out and then returned back pedaling.

    50 Squat Thrusters
    P1 did called exercise while P2 Carioca down and back.
    100 Curls for the girls
    P1 did called exercise while P2 Back pedaled up the incline ramp then sprinted down..

    Each group cycled through all.

    Second round (cut short on time only completed 2 stations) however BBQ did grab a rep after it was called on the alternating block Merkin..
    25, 50 and 75

    25 Alternating block Merkins.
    P1 called exercise while P2 Bear crawled 2 parking spaces, bunny hopped 2 parking spaces and crab walked 2 parking spaces. R/R
    Moseyed back.

    50 Kettle bell swings
    P1 called exercise while P2 lunge walked 2 parking spaces sprint 2. R/R down the parking garage and Mosey back.

    75 Tricep extensions
    P1 called exercise while P2 Bunny hopped 4 parking spaces and Bear Crawled 4 parking spaces returned with a Mosey…

    Ran short of time to cycle all groups through the 2nd round..

    Count, announce, COT with Moby taking us out!!!

    👏🏼👏🏼 To getting in the work gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Can Do! And we miss Einstein. – from BBQ

    Can Do! The PAX was a mighty 4 on the upper deck of the A1C. A deck of cards from a transportation trade show was used for the exercises. This swag was from a rail service in Canada named Cando. “Can Do “ became the theme and battle cry. After the warm up cards were drawn one at a time. Each suit represented an exercise. The four were hand release merkins, jump squats, LBC’s and leg lifts. Each card represented the # of reps and 1-13. 91 total reps for each exercise were done except LBC’s were doubled. The jokers were a mosey with star jacks mixed in. SJ’s are an Einstein fav. We missed him and hope his shoulder therapy will work. And he is back soon. In his honor the warm ups and cool downs included swimmers, thumb drives and shoulder rolls. Russo prayed us out. He challenged the PAX to be the light and help others.

  • Dearly beloved, we have gathered here today To get through this thing called life Electric word life, it means forever and that’s a mighty long time But I’m here to tell you, there’s something else The afterworld, a world of never ending happiness You can always see the sun, day or night So when you call up that shrink in Beverly Hills You know the one, Dr. Everything’ll Be Alright Instead of asking him how much of your time is left? Ask him how much of your mind, baby ‘Cause in this life things are much harder than in the afterworld This life you’re on your own And if de-elevator tries to bring you down Go crazy, punch a higher floor – from Jose10k

    I showed up early to put a mile in for RCR, which I always listen to music. Our resident pop culture expert, Hammer, inquired what I was listening to. I told him Prince’s Let’s go crazy. To which he just belted out the lyrics as if he wrote them. Most impressive.
    Warm-ups: ssh, grass grabbers, torso twists, cherry pickers all in cadence
    The thang: Mosey to the courthouse for some 11’s. Merkins and jump squats with running the length and up the courthouse steps. Once finished, on lap around the courthouse, then a quick trip to the rock garden. Picked up a good rock for some curls for the girls, rows for the bros, and overhead presses (all in cadence). Back to the A1C for round robin core. Hammer prayed us out. As always, thanks for letting me lead. Still waiting for cowbell to show up on Friday, maybe even Q.

  • Dearly beloved, we have gathered here today To get through this thing called life Electric word life, it means forever and that’s a mighty long time But I’m here to tell you, there’s something else The afterworld, a world of never ending happiness You can always see the sun, day or night So when you call up that shrink in Beverly Hills You know the one, Dr. Everything’ll Be Alright Instead of asking him how much of your time is left? Ask him how much of your mind, baby ‘Cause in this life things are much harder than in the afterworld This life you’re on your own And if de-elevator tries to bring you down Go crazy, punch a higher floor – from Jose10k

    I showed up early to put a mile in for RCR, which I always listen to music. Our resident pop culture expert, Hammer, inquired what I was listening to. I told him Prince’s Let’s go crazy. To which he just belted out the lyrics as if he wrote them. Most impressive.
    Warm-ups: ssh, grass grabbers, torso twists, cherry pickers all in cadence
    The thang: Mosey to the courthouse for some 11’s. Merkins and jump squats with running the length and up the courthouse steps. Once finished, on lap around the courthouse, then a quick trip to the rock garden. Picked up a good rock for some curls for the girls, rows for the bros, and overhead presses (all in cadence). Back to the A1C for round robin core. Hammer prayed us out. As always, thanks for letting me lead. Still waiting for cowbell to show up on Friday, maybe even Q.

  • Back to School where I don’t get no respect – from Jose10k

    After a victorious Crazy Ivan, YHC was a bit sore and tired. I knew I had the Q, but had put it off to this morning. The highest form of flattery is imitation. So I stole Shooters back to school, but mine wasn’t the Billy Madison version. Mine was Rodney’s.
    Warm-up: All IC to 12, ssh, grass grabbers, self love, torso twists and shoulder rolls
    The thang: Perform 12 reps of each exercise for each grade. Move up a grade, perform the previous grade exercises, plus the new one. One loop around the parking garage, down to the bottom, then back up.
    1st grade: Merkins
    2nd-Leg Lifts
    3rd-Big Boy situps
    4th-Squats
    5th-Air pressess
    6th-lunges
    7th-12th, didn’t make it. We dropped out to pursue our careers. COT and Moby prayed us out.

    Thanks for letting me lead on this cold morning. Still no respect yet though.