F3 New Orleans

Tag: The A1C

  • Guess who’s back, back again…… – from Jose10k

    Michael Jordan returned to the Bulls in 1995, Luke Skywalker returned as a Jedi, and dare I say it: The return of the Mack! All of these returns pale in comparison to the return of Darkwing Duck. He finally came back to the A1C. Trumpets blared loudly, confetti fell from the sky, a tear ran down Moby’s face. It was emotional.
    The Thang: 10 merkins, 15 squats, 20 penguins 2 is 1. A ¼ mile run after each. RCR is in full swing. There were ruckers, runners, and conversationalists. COT. Thanks for letting me lead.

  • February Eve: Let’s get ready to RunCajunRun – from Jose10k

    We gathered at the A1C, three brave souls ready to suffer: Moby, YHC, and the legend himself—Hogs Breath. The mission? Tabata. The pain? Immeasurable.

    45 seconds on, 15 seconds off—perfect ratio for pain and mumble chatter. We hit everything: core, legs, upper body. Push-ups humbled us, calf raises made us question why we even have ankles, and lunges—both forward and reverse—had our thighs screaming for mercy. Penguins made us wiggle around like fish out of water, and the infamous Jane Fondas had us feeling like ‘80s aerobics instructors with a vendetta.

    And because that wasn’t enough, we threw in a couple laps—because why not finish strong (or at least finish)? By the end, sweat was pouring, muscles were burning, and we all collectively decided that tomorrow would be a “rest day” (or a “can’t-walk day”). Moby may have grumbled something about never doing this again, but we all knew we’d be back. Because pain is temporary, but questionable life decisions are forever
    COT, prayers for Tanked Up. Procedure done, he’s resting, slowly recovering. Y’all, he’s been kicking our ass before the procedure, imagine how bad we’re going to look when he’s fully recovered? RunCajunRun begins tomorrow.

  • LEG WORK & LOWER BACK at THE A1c – from Einstein

    Cool this morning at the A1C ~ 38 degrees.

    WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, merkins, parker-peters, side to side lunges, etc.

    THANG: set of 11s on the upper ramp; narrow leg squats in speed skater position at the ramp bottom, wide leg squats in speed skater position at the ramp top
    UP THE RAMP – slow skater walk up the ramp in speed skater position.
    DOWN THE RAMP – pax choice of: run forwards, run backwards, side shuffle left, side shuffle right, karaoke.

    Mary: all on your six; big boy sit-ups, left elbow to right knee, right elbow to left knee, BBQ’s hip stretch

    Moby prayed us out

  • Hot Sauce, Bushwhackers, and Catapults: A Wet and Wild Morning at the A1C – from Jose10k

    So there I was, ready to tackle the day in a parking garage, wetter than a swimsuit calendar in monsoon season but warmer than yesterday’s frozen hellscape. Just as I was prepping for some solo misery at 5:14 AM, Fletch rolls in like a spicy savior, hot sauce in hand. This wasn’t just any hot sauce, though—it was Fletch’s special blend, the kind that burns twice, if you know what I mean. Naturally, I knew it had to go to Bushwhacker, the only guy who won’t whine about getting left out of the heat.

    And just as I’m cursing the heavens for starting without him, who do we see rolling up in his signature white chariot? Bushwhacker himself, arriving late but still managing to make an entrance. Hot sauce exchange complete, we got to work.

    Since it was January 10th and football is life, we honored the playoffs with a First-and-Ten special: a brutal round of 11s, featuring burpees and copperhead squats on opposite ends of the driest concrete we could find. Between sets, we experimented with various ways to move—sprinting, sidestepping, karaoke-style, bear crawling, and then, thanks to Bushwhacker’s brilliant idea, catapulting. Turns out, launching yourself repeatedly down a parking garage isn’t the best move unless you’re training for the Olympic Dizzy Decathlon. Three attempts in, Bushwhacker was down for the count, but hey, at least he left us all laughing.

    We wrapped it up with a trip to the spa—aka, the driest spot for some Mary. We crunched through LBCs, flapped like penguins, and topped it off with the infamous wife pleasers (a crowd favorite for both fitness and innuendo).

    By the end, I had to bounce, leaving the rest to round-robin their way through the last few minutes. COT brought it home, and I thanked the crew for letting me lead—a morning filled with sweat, spice, and more questionable decisions than a college frat party.

    Remember: never catapult the length of a parking garage, but always show up with hot sauce.

  • Hot Sauce, Bushwhackers, and Catapults: A Wet and Wild Morning at the A1C – from Jose10k

    So there I was, ready to tackle the day in a parking garage, wetter than a swimsuit calendar in monsoon season but warmer than yesterday’s frozen hellscape. Just as I was prepping for some solo misery at 5:14 AM, Fletch rolls in like a spicy savior, hot sauce in hand. This wasn’t just any hot sauce, though—it was Fletch’s special blend, the kind that burns twice, if you know what I mean. Naturally, I knew it had to go to Bushwhacker, the only guy who won’t whine about getting left out of the heat.

    And just as I’m cursing the heavens for starting without him, who do we see rolling up in his signature white chariot? Bushwhacker himself, arriving late but still managing to make an entrance. Hot sauce exchange complete, we got to work.

    Since it was January 10th and football is life, we honored the playoffs with a First-and-Ten special: a brutal round of 11s, featuring burpees and copperhead squats on opposite ends of the driest concrete we could find. Between sets, we experimented with various ways to move—sprinting, sidestepping, karaoke-style, bear crawling, and then, thanks to Bushwhacker’s brilliant idea, catapulting. Turns out, launching yourself repeatedly down a parking garage isn’t the best move unless you’re training for the Olympic Dizzy Decathlon. Three attempts in, Bushwhacker was down for the count, but hey, at least he left us all laughing.

    We wrapped it up with a trip to the spa—aka, the driest spot for some Mary. We crunched through LBCs, flapped like penguins, and topped it off with the infamous wife pleasers (a crowd favorite for both fitness and innuendo).

    By the end, I had to bounce, leaving the rest to round-robin their way through the last few minutes. COT brought it home, and I thanked the crew for letting me lead—a morning filled with sweat, spice, and more questionable decisions than a college frat party.

    Remember: never catapult the length of a parking garage, but always show up with hot sauce.

  • 11s on the ramp – from Jose10k

    The dynamic duo was at the A1C where the weather was much warmer than previous days. 11s on the ramp: merkins and squats. Back peddling, sprints, lunge walks, duck walks and sprints back and. Then a couple of laps followed by calf raises in the stairways. COT

  • Shoeless Joe Jackson?!? – from Jose10k

    A delayed start for the usual pair at the A1C, Moby forgot his shoes! 2 guys worked out. Short, sweet, and too the point. Last A1C beatdown at the A1C!!!

  • Band of Brothers go to the SPA – from Jose10k

    YHC decided to try something different this morning. I recently purchased bands for my wife’s gym, so I decided to bring them to the beatdown. After a quick warm-up, I brought them out for everyone to pick a different level of band. On this chilly morning, it was time to do some leg work. With the bands above the knees, side lunges up the ramp with a squat in between. Up and down twice leading off with the different leg. At the top, side leg raises with the bands around the ankles, 10 irkins in between switching legs, 2 rounds of that. Moseyed all the way down to the first floor to our newly named SPA. The nice enclosed walkway where we did 10 minutes of core. Back outside for 2 calf raises up each step and then LT. Dan the length of the parking garage and back. COT and prayers for all those traveling. Thanks for letting me lead gentleman. Die Hard Q coming this Tuesday at Grandmas
    SYITG
    I wonder if the Splash Pad has a Spa, or even participants. Deep thoughts by Jack Handy.

  • Legs & Core & Triskaidekaphobia at The A1c – from Einstein

    Cool this morning at the A1C ~ 40 degrees.

    WARMUP: all IC13x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, monkey humpers, etc.

    THANG 1: set of 13s on the upper ramp; reverse lunges at the bottom, merkins at the top: with choice of running between the top and bottom; forwards, backwards,
    side shuffle, karaoke

    THANG 2: on the parking lot strips with core at the four corners; side to side lunges every other stripe, big boy sit-ups,
    freak nasties, freddie mercury(s),

    T-Claps to Jose-10k, who performed all wearing 25 lb ruck vest.

    Fletch prayed us out with intentions for Moby’s friend Steve.

  • If he only had Thumbs!! – from Shooter

    Well this morning was cold and windy so the PAX took it down a level. 4 HIMs posted on this mid 30s morning and enjoyed the gloom with some dice and a plate. The star of the morning was Sonny, as he decided to wake up halfway through the beatdown. Only thing missing was thumbs, but if he had some boy would he be dangerous..

    We had an extended warmup and then we rolled some dice along with a plate and the occasional loop.

    After it was all said and done I believe we had a nice balanced beatdown of some regulars and closed out with core.

    Until the next gloom 👍🏼👊🏼✌🏼!!