F3 New Orleans

Tag: TurboDog

  • 1st & 10 – from Einstein

    A pleasent 73 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage. With Moby claiming it felt like a Fall day.

    Warmup:
    all 15xIC: toe touch, ss hops, neck rolls-standing, neck rolls on your six-back-forward-right-left, hill-billies, swimmers, thumb drives, imperila walkers,
    soccer-ankle rotations, scissors hops, smurf jacks, etc.

    Thang from the Exicon: 1st&10
    Approx. 100 yard “field” marked at 2 parking stripe increments. Perform 10 Burpees, 1 Merkin (11’s) at the 10, sprint the remainder of the parking lot.
    Mosey back to the “20.” Perform 9 Burpess, 2 Merkins, sprint the remainder of the parking lot, mosey back to the “30.” Repeat until all 100 “yards” and 11’s have been completed. Finished up with one minute of Rocky Balboa’s

    Worked up a pretty good sweat, according to BBQ’s KC hat squatch-o-meter.

    Mumble Chatter included; Avg age of today’s A1C PAX(old), plethora of burpees recently, Jose-10k’s sporting a coppertone tan(with the rest of us sporting farmer’s red), BBQ’s trip to Omaha for the CWS LSU victory, and Moby championing the health benefits of olive oil as he chugalugs from his new pocket flask

    Count-o-rama

    Jose-10K led us out with prayer, intentions for quick recovery for the suffering/injured.

  • Gorilla Instincts – from Jose10k

    After spending two days in Pensacola swimming with my nephew, I got in at 9 last night. Tired, sunburned,and very sore. But that’s never an excuse to miss the A1C. 78 degrees outside, 92% humidity, still not a reason to skip the A1C. I was thinking about taking it easy, however, a traveler from far away (Slidell) rolled up at exactly 5:15. Anyone who travels that far, deserves a quality beatdown. To be honest, I hadn’t planned a workout. I was planning on making it up as we went. Warm-up: you know how it goes
    The Thang: Mosey over to the butterfly garden to pick up a coupon each. Mosey over to the side of the courthouse for a Shooter inspired Gorilla workout. But while walking there, a wise voice came over me. YOU INTENSIFY TO MODIFY. Y’all know who this wise voice is, wisdom beyond his years: that’s right, Hammer’s oldest boy: PickAxe. How do you intensify the Gorilla workout? That’s when I thought of another F3 brother, none other than the stepfather of the splash pad, Russo. I have to throw him a little love, I mean, we hate on him quite a bit. It’s his own fault, he opens his mouth about his lack of taste in 80s and 90s movies, it just makes him a target of ridicule. One thing that we can not make fun of, his intense workouts. And one of his favorite exercises is: murder bunnies. So that’s how we intensified this morning’s workout. 8 reps of each exercise, curls, shoulder presses, kettlebell swings, and merkins. Then murder bunny to the first intersection. 8 gorilla squats, then rifle carry the block back to the start. Returned the blocks, back to the top of the A1C for 5 minutes of Mary led by Hogs Breath. YHC had to leave to bring his car back for his daughter to use. As always, it was an honor to lead you gentlemen. Thanks for read. Hammer’s offspring has the Q tomorrow morning. Mark it in your calendar, and plan to show. July 28th marks the 3rd anniversary of the A1C. Come out and celebrate with us. I do hope that our cross town rivals will join us too. SYITG

  • Rinse, Lather, and Repeat – from Jose10k

    Back to Back Qs, no problem. Especially when no one from Tuesday would be posting on Wednesday. So, you simply rinse, lather, and repeat. Sidenote 1: We all do appreciate Russo taking the week off, so we can try to catch up with him on the PaxMIner report.

    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang: Once again, the A1C has music. YHC brought the music to the Gipper. What does the Gipper have that the other AOs don’t: coupons. It was a Gorilla workout that Shooter introduced to me a few weeks back. Pick up your coupon and Mosey from the Gipper to the side of the courthouse. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run the entire length of the side of the courthouse to do 8 gorilla humpers.
    Mumble Chatter included the recent weather, pilots and pilot instructors, current real estate predicaments, and of course interest rates. Steve has the Q tomorrow, Einstein has Friday’s Q, and Bird has the Q for Saturday (expect Yoga). COT with of course the tremendous extra respect again in Covington. It’s music and respect at the Covington AOs. Maverick prayed us out. As always, I appreciate the opportunity to lead y’all, and I appreciate anyone reading this backblast. Sidenote 2, I am eagerly waiting for Russo’s slideshow trying to prove that the Karate Kid is a better movie than the Goonies. I think he suffered a head injury recently.

  • Music and Respect – from Jose10k

    As y’all have probably learned that the cross town rival splash pad AO has a lake and a tunnel. The stepdad of both the Splash pad and Grandmas, Russo, has pointed out several advantages of both AOs. Russo is a smart man who is a great salesman. His back blasts are epic, creative, and inspiring. So YHC was curious if he could sell his AO, the A1C, like the stepfather sold his AOs. And it’s so simple: Music and Respect. That’s right gentlemen, at the A1C, you will always have music and respect. Rock n roll is always blasting, and the average age is over 50 (much respect). Top that Russo, I doubt you can, however, I eagerly anticipate reading your blackblast to see you try. I’ll leave your questionable movie choices for another backblast. FYI, how can anyone not like the Goonies. That’s damn near unamerican.

    Humid, check, hot, check, a group of highly motivated men ready to work out, check.
    Warm-up: y’all have been to a beat down, you know how that goes
    The Thang: Music, yes, music. We began with the Cupid Shuffle, a nice 4 minute song in which participants did shoulder taps until the song lyrics make you shuffle to the right 3 times, the left 3 times, butt kick into the air 4 times, followed by 6 mountain climbers. Then back to the shoulder taps.
    Open the trunk for various goodies, coupons, 35 lb plates, and 30 pound dumbbells. Pick your poison for some 11s on the ramp. Shoulder presses at the top, slow squats at the bottom, rifle carry your weight up and down the ramp. Finish it off, return the weights to the trunk, exactly 5 minutes of Mary. COT, with Moby praying us out. The summer heat and humidity is officially here boys, stay hydrated. Grundy is bringing the pain tomorrow. Thanks for letting me lead and thanks for the gentlemen. Goonies never die! Life is like a box of chocolates….

  • The Fly – from Akbar

    5 strong this gloom. The humidity registered at 86%, but it had to be a lie. The Horsefly gave us some trouble. It is said that they are fast, strong fliers that most often attack moving and dark objects, especially in wooded areas. They are most evident on hot, windless days. They require a blood meal before they can reproduce effectively. Their bite can be quite painful because their mouthparts are used for tearing and lapping. They are persistent and generally continue biting until they either succeed or are killed.

    We were sitting ducks, and 1 Fly took on 5 grown sweaty men. Would it be weak to bring a fan to the beatdown as a prevention measure? It took some coordination to swat flies mid exercise, but we pushed forward, regardless.

    PAX: Moby Dick, Hammer, Waterpik, Onion, Akbar, Turbo Dog

    Conditions: 79, 86% Humidity

    Warm up – SSH, Grass Grabbers, Windmills, Self-Love, Arm Circles F/B, High Knees, Butt Kicks, Imperial Walker

    Mosey to the Trace bridge
    25/25/25 Merkin, Squat, Abs – run bridge in between
    Repeato x 3

    Return to Playground, stopping at 2 corners for 25 Calf Raises, 25 LBC’s x 2 50/50 total

    Playground
    2 sets of 10 pullups, 2 sets x10 of Deconstructed Burpees: Merkin IC, Groiner and Squat Jump OYO

    Head to the picnic tables for Irkins and Bulgarian Split Squats x 10 IC, 2 sets. Then Freak Nasties x 10 IC and something else x 2 IC.

    Full court Lt. Dan walk before Mary: 3 lunges, 1 squat, repeato

    Mary
    Flutter kicks, Hello Dolly, Rosalita, Jane Fonda x10 IC
    Hold Plank until time was called

    Count Name, and YHC prayed us out

    Announcements: Sign up to Q, Grundy has this Saturday at the Lakefront
    Congratulations on Hogsbreath retirement

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.

  • A Trio of Tabata – from Jose10k

    Cool morning, perfect temperature for a tabata. The usual crowd showed up, so YHC opened up the trunk of his car for some props. Some coupon work up on top of the A1C. 45 sec on, 15 sec break round robin tabata. The music was blaring, and the workout began. Exercises from squats, shoulder presses, wife pleasers, a ton of core, a lap around top, calf raises, shoulder presses, triceps, etc… Dark Wing prayed us out. Remember, bring your gloves and a coupon to Zoolanders beat down tomorrow, probably won’t be any music though. Later gents.

  • Murph at the Marsh on Memorial Day – from Jose10k

    It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!

  • The Dynamic Duo has turned into a Triumphant Trio – from Jose10k

    Nice and cool weather this morning, 60 degrees, I’ll say it again, 60 degrees. Amazing weather this morning. Like the scramble, there was no Q this morning, just enough push to get me up this morning. Yes, I am on summer vacation. Yes, I normally post at each beatdown this time of year, however, Shooter called it perfectly in his backblast. I am a married man now, and I currently have a workout routine with my beautiful wife. However, I am Qing this Monday morning at the Marsh, a murph on Memorial Day (a f3 tradition). Anyways, there was a beatdown this morning.
    A typical warm-up
    Then we decided to leave the a1c, and venture outward. We stopped on the side to do Hammers favorite, Bulgarian split squats followed by some freak nastys. We continued to mosey to the side of the courthouse, where we back peddled for a block to the back/front of the courthouse. Time for a round of some Rocky Balboas. Short mosey to the benches for some more bulgarian split squats, then calf raises (3 per step) up the court house. Mosey back to the parking garage for calf raises up to the top followed up with 10 minutes of Mary. COT, Moby prayed us out. Akbar has the Q tomorrow, Murph on Monday morning, I believe 6:30 am start time is what everyone is voting for.