F3 New Orleans

Tag: The A1C

  • Who’s driving the bus today? – from Mobydick

    6 gentlemen at the a1c got together to get some exercise in, some f2, and some good German jokes from our resident comedian, BBQ. Warm-ups: yes, there was a warm-up
    The Thang: lunge walk the parking garage, then merkins, then freak nastys, then multiple core exercises. 2 calf raises on each step all the way down to the ground floor, karaoke up the ramp, more core exercises, karaoke up the next ramp, more merkins, cooperhead squats, then round robin mary. Moby prayed us out.

  • 74 and many more! – from Jose10k

    Cool, calm, relaxing morning as 4 HIM joined together. A brief warm-up and we were off. The theme for today’s beatdown: 74. That is how old the young man Moby turned yesterday. So it was 7 reps in cadence of one exercise, followed up by 4 burpess. We went down stairs for bulgarian split squats, burpees, freak nastys, followed by burpees, squats, etc. Then we used the parking garage barriors for presses while 2 ran laps. Chest presses, shoulder presses, team curls etc. Then to the fence for one armed rows, burpees, squats, burpees etc. 2 calf raises to the top, Mary, followed up with 74 wife pleasers. COT, prayed for BBQ’s friend, Doug. SYITG Happy Birthday Moby!!!!

  • Keeping the Lights on the A1c – from Mobydick

    Short and sweet. Just me and Turbodog. Kept simple stretches to warm up then take to the stairs. 25 minutes of down one corner run to the other corner of the garage up the stairs and walk back to the other stairs. Got in about 6 trips and bearky 500 stairs. Knocked out 50 freak nasties and a few stretches and a cool down walk around the top and called good. Pretty much knew it was going to be just me cause the gipper regulars all had something else to do. Reflected on the years F3 has added to my life when Noted we are soon to celebrate 10 years on the Northshore. 7 of those have reshaped my life. Thanks yall

  • The Ides of March – from BBQ

    KISS-warmup- lots of stretches, including a BBQ new one, a reverse Al Gore Thorogoods.
    The Thang: 11’s (Burpees and copperhead squats, lunge walk 5 parking stripes, then reverse lunge walk 5 parking stripes, run the rest of the parking garage.) Then Star Jump every 5th parking stripe on the way back.
    Wife pleasers at the end.
    COT- Akbar has a St. Patrick themed beatdown tomorrow. Come on out and support him.
    SYITG

  • An Apple a Day keeps the doctor away, unless you’re Moby – from Jose10k

    4 men took the red pill to come out and better ourselves mentally and physically. YHC had the keys to the bus, and I was happy to see the return of Dark Wing. No Einstein or BBQ, but 4 is a perfect number for the deck of death. Darkwing= Diamonds, Moby =Clubs, Fletch=Spades, and I was hearts. You know how it works, your suit, you call out the exercise. This is when we learn that Moby’s chiropractor is in business just because of burpees, his proctologists is still in business because of big boy sit ups, and his podiatrist is in business because of star jumps and squats. Anyways, 2 jokers meant two laps. Thanks for posting and keeping the A1C open for business. Better than those Russoian haters in Mandeville. Thanks for letting me lead.

  • LAST Friday of RunCajunRun – from Jose10k

    YHC, sore calf and all, decided to prethang a little early and a lot slower. 3 other younger HIMs joined me at 5:15 for the last official RunCajunRun beatdown at the A1C. Warm-ups, of course, mumble chatter, check, running…double check. 5 burpees, 10 squats, 15 big boys, followed by a 1/4 mile run. Rinse and repeat. Modify as needed or as wanted to get extra mileage in. Einstein prayed us out. Thanks for letting me lead gentlemen. Pork Chop Express and Unitards Unleashed are meeting next Thursday for a final runcajunrun get together. Reach out to me for more info.

  • Keeping the Lights On – from Mobydick

    A perfect morning. Cool. No wind and Dry. Thanks to a great Tabata timer Sunny and YHC got a good workout of 5 sets of SSH/Squats/Crunches/Bicycle crunches/Merkins/Box Cutters. :45 Exercise :30 Rest. Prayers for all in their endevors.

  • The Nashville Nasty in the war torn Gipper – from Jose10k

    YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
    SYITG

  • Almost a red SOLO cup type of workout – from Jose10k

    YHC arrived at the A1C early to put in those RUNCAJUNRUN miles. I don’t know why, the TARDS are way behind the leaderboard, but I keep telling myself, Tanked up is about to get ramped up. I know that he’s too old now to really compete, but he’ll put in some miles. Even if it’s using a walker. I got back up to the top of the A1C, and there were no cars. I begin to think of the title of my backblast: 1 is the loneliest number, Han Solo, but with the passing of Toby Keith this week, it was going to be a Red Solo Cup. I was about to embark on a journey through the streets of Covington when at 5:16 I saw Fletch coming up the ramp. 1 minute later Moby came. Quick Warm-up
    The Thang: A lot of sore bodies and bones, so we kept it simple. 5 burpees, 10 squats, then a quarter mile run. Rinse and repeat over and over again. Then of course, 3 calf raises on each step, all the way up. As I heard, it’s not a Jose Beat Down without calf raises. COT, YHC prayed us out. Safe travels to all going parading this weekend. Tank, why are we not seeing you on the leader board?

  • The SWAT-a-thon – from Jose10k

    5 HIMS took the red pill this morning to put in the work on a warm but humid morning. The warm-up was the usual stretches of the old and sore muscles and joints. We started off on the second floor to a round of 11s. Squats on the top, burpees on the bottom, back pedal down, sprint to the top. During this workout, we began to notice an organization of individuals on the first floor. As time passed, the number of people grew. As did their weaponry and kevlar. We believe we saw the organization of a SWAT raid, as they each got into unmarked vehicles and drove off. Anywho, we finished up and did one armed row along the fence in cadence (2 rounds) followed by hip flexors. Then 2 calf raises up the stairs (can’t come to the A1C without calf raises). Lt. Dan the length of the parking garage and came back to circle up on your 6. Wife pleasers (all day and all night), another A1C favorite. A few more core and we were done. Intentions for Freon and his wife, Dark Wings friends’ father, and Fletch prayed us out. It was good to see Dark Wing and BBQ post again. Always glad when you get the band back together, we just were a “mindless” Einstein away from having a reunion tour. RunCajunRun has one more team on the northshore looking for members. Hammer has the Q tomorrow. As always, stay safe, stay dry, avoid the mud puddles, but never avoid the beatdowns. SYITG