F3 New Orleans

Tag: The A1C

  • Who really needs their shoulders? – from Jose10k

    Warm-up: ssh, torso twists, self love, toe touches.
    Mosey off to get a coupon, and moseyed back to the A1c. Time for 11s, 10 merikans using your coupon, left hand on the ground, right hand on the coupon, then flip( 2 is 1), the over head carry your coupon up to the first level for 1 squat thrust, overhead carry back down. Rinse and repeat 9 then two, you get it. Once finished, curls for the girls, return the coupons and cot . Thanks for letting me lead gentlemen.. #hogs breath, #Einstein, #fletch, #twin span

  • Springtime couponing at the A1c… – from Shooter

    YHC was looking forward to leading the A1c this week and seeing some guys from the Gipper crew. I had unfortunately (not) missed Akbars Wednesday Q, which I heard and read about as being quite intense with a block and high rep count. Ideas swirled my mind throughout the week and Sir Wacker resurrecting the Dice of Doom the previous day at the Scramble helped with finalizing what the A1c should and would expect on this mid 50s Gloom. Leaving the house a few mins early YHC stopped by the supply shed at the trailhead to scoop up 6 coupons. Arriving to the likes of Jose 10k and Backdraft atop the parking garage with Einstein arriving shortly after. As we chattered and started to get ready the PAX could see the ascending BBQ arriving right on time.

    Warmarama
    15IC Imperial walkers, Mummy kicks and SSH
    10IC Toe Touches, Good mornings, and Torso twists.

    Thang
    PAX instructed to grab a coupon out of the roomy Honda FIT mid section, which I know impressed a few as this was not to be expected coming out of YHCs clown car.. but hey as I like to say everything fits in the FIT..
    We assembled at the Southern end with coupons in tow and utilizing the Dice of Doom count block for our called rep count. Q rolled out the first 25 at which we completed Chest press and Freak Nasties followed by a mosey down the steps and back up the parking garage. Next roll 20 Military press and Squat thrusters R/R the Mosey. Third roll wouldn’t you know 15 Curls for the girls and Rows for the _____…….. R/R the Mosey. Passing the roll off to Jose he drops a 50 which the YHC could not have planned out had he tried. This time he completed 50 rep counts of all of the above finished by our Mosey.. 😢😢 With time to spare upon completion each PAX rolled both dice for the next series of work to complete while incorporating our coupon along the way. BBQ rolled 25 Merkins using the coupon as a tight military style. Einstein rolled 10 Burpees which we converted to Man Makers. Backdraft rolled 15 2xPutins which we included at 5s 15 LBCs with coupon. And to finish Q rolled his lucky number 50 jump squats which after 10 we included a squat thruster. Finished off with one more Mosey and then wrapped things up with our count, name and COT as BBQ took us out..

    Thanks for posting men and following my lead… Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Blimps and core corners – from Jose10k

    Blimps, 5,10,15,20,25,30 while running the parking garage between each exercise. Then we did the core corners. 20 reps each corner, first right elbow to left knee, then left elbow to right knee, leg lifts, big boy sit-ups

  • Blimps, 5,10,15,20,25,30 while running the parking garage between each exercise. Then we did the core corners. 20 reps each corner, first right elbow to left knee, then left elbow to right knee, leg lifts, big boy sit-ups – from Jose10k

    Blimps and core corners

  • I just felt like running…. – from Jose10k

    Hogs breathe, bbq, and yhc showed up this dreary morning, ready for the crazy Ivan. A simple poll was taken, and we just felt like running. Through the wet streets of Covington, the 3 of us jog at a slow pace. Discussions of family, work, the crazy Ivan, runcajunrun, and of course COVID. I realized that I am truly blessed to call these men my brothers, my family. We still have never had a solo A1C, and every workout has been great. Thank gentlemen for coming out, and I hope we see everyone out tonight for the crazy Ivan. Jose10k out….

  • Disco Rumble – from Hogs Breath

    We began with a quick discussion between hogs breath and Jose 10k about who would Q this am. Hogs Breath assured the pax he would lead. About this time BBQ pulled in blasting his high school disco alma mater. Jose 10k decided to take this as a challenge and began a musical chorus to Berger’s, Abba and other disco greats!

    The warm up:
    15 mountain man poopers
    20 imperial walkers
    10 toe touches

    Jose then lead the pax to mosey and collect some coupons. After we returned to the height of A1C we began our “royal rumble!!!”
    Hogs breath put 80 seconds on the stopwatch and pulled out the “deck o’death”! The rumble began as a card was over turned, while the pax were completing the listed exercises, a single pax would take his coupon and run the perimeter of the A1C rooftop. If the pax completed the course prior to the stopwatch expiring the pax would take the remaining time to rest. Then the next pax would pick his coupon, a card overturned and the pain would commence again. Miraculously not a single Club card (these are core exercises) was overturned. The majority was hearts (cardio) and Spades (legs) with a few diamonds (arm) thrown in for good measure.
    At 0546 Jose 10k had to depart. Recognizing that the rest times were getting shorter and shorter…. we played a round of”F3 poker” were all pax drew 5 cards and the “winning” poker hand was the next round of exercises. BBQ turned over a pair of 6 so we completed 2 rounds of:
    Backward run
    Lunge walk
    Flutter kicks
    Jump lunges
    karaoke

    Ended with a count-o-Rama, circle of trust and announcements.

  • Legs & Core – from Einstein

    The PAX had a perfect workout morning at The A1C with cool temps, low humidity, and a clear view of the waning crescent moon from the upper-deck of the parking garage.

    This morning was leg and core work.

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, WMills, IWalkers, HBillys, ACircles, DBrees, MKicks, Swimmers, HKnees, BKicks

    Main Event: Leg work at every other parking space stripe; first round – jump squats, second round – straight-leg bearcrawl, third round – bonny blairs, fourth round – Sr.Mary Catherines
    between each leg round we did a set core exercises, including: iron-crosses, crunchy frogs, scuba steves, arch-ups, v-ups, sit-ups, left to right (hands to ankles and elbows to knees)

    Count-o-rama, BBQ leads us out with a prayer.

    Thanks guys. Always fun to lead

  • DJ 10k with the beats y’all!!

    Arrived at the A1c with just the site of AO leader Jose 10k’s car at the top of the garage. YHC thought the Gloom would produce few PAX however the sight of only ☝🏼 sure brought down my spirits. Wouldn’t you know it Einstein came from the stairway then BBQ arrived on his bicycle and the always on time Cowbell (literally) swelled the PAX to 5… My spirit was most certainly lit up by this point like a glowing candle from Bed Bath and Beyond.. 3 wick of course with fresh aroma in the air.. Only downside is I would not be able to share with fellow Mandevillians such as Steve, Waterpik and Bushwacker. I know most certainly these men would have enjoyed the opportunity of reminding one YHC of his epic attempt to earn points with the M and missing last weeks chain gang… All was well though as DJ 10k so quickly engaged in conversation about the event with the blaring of music ok’ing from his phone as we got started..

    prethang

    20IC SSH, Mummy kicks, Windmills, Hillbilly’s and warmup run down and backup the stairwell.

    thang

    Coupons emerged and we set the course of work utilizing a ruck plate (30lbs), jump rope and a tension band, which fell victim to the Superman strength of Jose 10. YHC recalls previous post where this same PAX crumbled a cylinder block with his bare hands… Of course Jose 10k has many strengths but his ultimate is blaring his music so loud that the Q asked for a volume adjustment as he blotched the rotation of exercises to get started but quickly recovered with the assistance of Cowbell..

    Rotated bear crawls, sprints, back pedals, shuffles, lunges, bunny hops, crab walks and Duck walks. Had to include the last for our departing PAX Cowbell who was leaving for a few days of enjoyment in the Delta chasing those fluttering feathers..

    Work included jump rope, curls, tension press, internal curl, lateral press, chest press, rows, Merkins and Mountain climbers.

    Thanks to Einstein for 🙏🏼 Us out!!

    Appreciate the post gentlemen and until the next Gloom 👊🏼👍🏼✌🏼!!

  • Now Arriving, Delta Flight 10920

    With Hurricane Delta bearing down on the Eastern Louisiana coast, it was the intermittent heavy rains that greeted YHC as his 4AM wake-up call. Fortunately, the AO has a built-in audible area for just such occasions. However, don’t tell that to the site Q Jose 10K who, upon our arrival, Shooter and I found doing his customary laps both in and out of the down pour.

    WARM UP

    x10 IC: Windmills, Torso Twists, Toe Touches, T Stretches

    THANG

    Partner up , P1 sprinting 40 yards & back while P2 does core work for rounds:

    R1 – 300 100s

    R2 – 400 R E2Ks

    R3 – 400 L E2Ks

    Early dismissal for Mr. Anderson and Mr. Breve` with a brief restorative yoga interlude.

    R4 – 150 Flutter Kicks

    MARY

    4 minutes of alternating planks, to side planks, to chill cut, etc.

    COT

    Q prayed us out, and much banter (both political and otherwise) carried on amongst the remaining Spartans for an extra inning.

    Thanks for following my lead at this year’s 3rd… 4th… or was it 5th (it seems I’ve lost track) F3 Northshore Hurricane Party 2020.

  • No Burpees Were Performed At This Beatdown

    YHC issued a GroupMe message last night in an attempt to lure a few more bodies over to The A1C: no gloves required. That’s right, no coupons. No bear crawls. Hell, I’d even drop burpees from the menu! (This, of course, was more of a technicality, as you’ll see below.) Unfortunately, the bait didn’t quite work. Maybe everyone’s resting in preparation for the Butt Splice beatdown tomorrow (which is probably wise).

    One of the things I’ve enjoyed about The A1C is the traveling jukebox that accompanies the pax to each station. When YHC showed up early, Jose had the tunes blaring, and was running all-out sprints. We’re talking Cowbell/In Time speeds here. The man was moving. I had planned to join him on a light jog, but when he barreled past I was having second thoughts. Luckily, 10k slowed it down for me and soon after, Akbar and BBQ pulled in so we began.

    Warmorama: Self love, arm circles, air presses, SSH’s, slow squats, IW’s, windmills, seal jacks, all IC at or around 15x.

    Thang: First up, a trip to the back of the courtyard for a partner routine. P1 grabs a bench and does 2x irkins, walks hands down to ground, 2x merkins, walks back up and repeats until P2 relieves him. P2, meanwhile, bunny hops down the corridor and up the stairs, does 15x smurf jacks and runs back. Flapjack.

    Continued this idea with P1 switching to horizontal squats (x5, feet on bench) followed by shoulder taps (x5, feet still on bench), repeated until P2 returns from lunging corridor and doing 15x star jumps at top of stairs. Final one was irkins then flip over for freak nasties repeated, with P2 bunny hopping and doing 15x Sister Mary’s up top.

    Once completed, we headed back to the parking garage for a series of deconstructed burpees: 12x squats, 12x merkins, 12x groiners, 12x jump squats. Run the ramp up to the top, then perform the same series, decreasing by x2. Back down and up the ramp until we reached 2x everything. Unfortunately we lost Jose (and thus our traveling jukebox) around this time, but the pax powered through the final minutes.

    Circle up for a COP: plank and chat about Akbar’s relentless set of interviews, mountain climbers IC x20, rotate circle clockwise, plank a bit more, right arm high, left arm high, plank jacks IC x20, rotate circle counter-clockwise, plank a bit more, then knock out 10x merkins on your own.

    It was safe to do a quick set of sprints now that Jose had left (mixed in with some Peter Parkers and shoulder taps), before finally settling down for some scorpion kicks followed by Mary: heel pulses, leg raises, LBC’s, and hello Dolly’s, x12 IC.

    COT with BBQ praying us out. Thank you men for the opportunity to lead, for posting early on a Friday morning and pushing me to get better, and thanks to Jose for taking the initiative to get this Friday beatdown going. What better way to kick off a Friday than with you guys?