F3 New Orleans

Tag: TurboDog

  • Where Was Hammer? – from Jose10k

    I prepared an epic playlist for musical/pop culture trivia with our local expert, Hammer. However, when he didn’t show, the local, usual group were not impressed with my tunes. However, they tolerated my tunes and my choice of the beatdown. It was simple. 10 merkins, 20 squats, 30 lbcs at the corners, 10 times. Then a mile run stopping at every stop sign and doing an additional 20 squats.
    Back to the parking garage for COT, Einstein prayed us out. Happy Birthday weekend to Einstein, safe travels for BBQ to visit that new grandson, prayer requests for my mother-in-law. Thanks for letting me lead gentlemen. SYITG

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • The Cupid Shuffle – from Jose10k

    5 men showed up to the A1C this morning, ready to work out, but I don’t think they were ready for a little line dancing this morning.
    Warm-up: arm circles, grass grabbers, self love, torso twists all in cadence. About halway through, our own Covington Cowbell, aka, BBQ showed up at his regular cowbell time. Just in time for something different: the cupid shuffle. Bust out the speaker and song and it went like this. Shoulder taps the entire time until the word right was said then steps to the right, the word left said, then step to the left. The word kick, then right kick, then left kick up. Mountain climbers when you heard the word walk it out. Then back to shoulder taps. Nice 4 minute warm-up.
    The thang:
    Moseyed to the side of the A1C for some dora (Hammer style) 100 lunges (2 is 1), 200 squats, 300 merkins. One partner performs the exercise, while the other partner runs a loop around the parking lot. Once done, 2 calf raises up each stair back to the top, then 4 minutes of Mary. COT and Hammer prayed us out.
    Friendly reminder to my Mandivillians, 2 weeks from today is the 2 year anniversary of the A1C. Come on out and celebrate it with us. Thanks to my brothers for letting me lead today, even under the weather a bit.

  • 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.

  • 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

  • Awww Crap! – from Akbar

    6 men chose the Red Pill this morning for a hot mosey around the Gipper.

    PAX: Hammer, Akbar, Moby Dick, BBQ, Barely Legal, Jose 10k, F3 Northshore, The Gipper

    Conditions: Clear, 72°F, Feels like 73°F, Humidity 80%, Wind 1mph from NE

    Warm Up x 10 IC mostly: SSH, IW, Hillbillies, Cherry Pickers, Arm Circles F/B, Self-Love, Grass Grabbers

    Thang 1: Rock Garden for Curls and 45 degree shoulder press x 10 IC, 3 sets. Much shorter than Mavericks nightmare last week.

    Thang 2: Justice Center benches: Freak Nasties and Bulgarian Split Squats x 10 IC, 3 sets

    Thang 3: 11’s on the Justice Center Stairs. Merkins at bottom, Y Supermans at top, 5 Calf Raises every 4 steps on the way up.

    Turbo Dog took a dump at the entrance to the Justice Center, possibly a metaphor for some. Then 2 ladies made their way up the stairs saying hello to Hammer.

    Finishing 11’s we helped Moby look for a cleanup device, which was found, and while Moby was cleaning up we did Freak Nasties and Dirkins on the benches IC
    .
    5 minutes left, Mosey back to the invisible flag for E2k both sides x 10 IC

    Countorama, Nameorama

    Announcements:
    BBQ is a Grandaddy! Another possibly very tall boy.
    TopGun 2 movie at The Movie Tavern 8:45 tonight.
    The Elite Part 2 at the Lakefront Saturday with Tanked Up!
    Sign up to Q and write a backblast!

    COT: Hammer prayed us out with thoughts of BBQ’s mom who is doing better and his new grandchild, the school shooting last week, Ukraine, and a wayward bullet killing a lady at a graduation at Xavier recently.

    Thanks for following my lead – SYITG. Akbar

  • 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.

  • Rocks, Benches, Stairs, Repeat – from Akbar

    YHC arrived to a lone Moby Dick, stretching with a block. It seemed it would be us two, then Legal showed up and Hammer strolled in from a lone prethang mile. Maverick made 5 and we got to work.

    PAX: Akbar, Moby Dick, The Hammer, Barely Legal, Maverick

    WU x15 IC SSH, IW, Butt Kicks, High Knees, Grass Grabbers, Self-Love

    Rock Garden: Curls, Rows, Shoulder Presses, Goblet Squat x 15 IC.

    Carry rocks to Justice Center, enjoy the smell of bacon from Lola’s.

    Benches:
    Dirkins, Bulgarian Split Squats, Freak Nasties x 15 IC
    10 Box Jumps OYO

    Stairs:
    High skip to the stairs for a good laugh when the courthouse video is reviewed, perform 5 calf raises on each step with 10 Jump Squats at the top. Recovery run around perimeter.

    Skip to the stairs, 20 Merkins at bottom, 20 Jump Squats at top, recover

    Rocks: Curls, rows, shoulder presses, Goblet Squat x 15 IC

    Benches:
    Dirkins, Bulgarian Split Squats, Freak Nasties x 10 IC
    10 Box Jumps OYO

    Stairs: Run to stairs, 20 Irkins at bottom, 20 Monkey Humpers at top, recovery run

    Drop rocks off at the garden, mosey home for 20 LBC IC and 20 Little Manny Crunches IC

    Count, Name

    Announcements: F3 Kickball Saturday at the Lakefront

    Hammer prayed us out with prayers for Einstein’s recovery and Mavericks neighbor.

    Thanks for letting me lead,

    Akbar

  • 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.