F3 New Orleans

Author: Jose10k

  • Burpees anyone?

    This is going to be short guys. 4 of us showed up to the A1C on a rainy morning (no turbo dog though) . With no official Q, Cowbell and I decided to share. I conducted the warmups which consisted of SSH, grassgrabers, torso twists, and imperial walkers. Then I turned it over to Cowbell, who I knew was going to get his 100 burpees in.

    The thang: 10 burpees on one corner, 20 squats at the next, 20 LBc’s next corner, 20 crunchy frogs at the next, 20 Mericans at the last. Running from corner to corner. 3 rounds of that. Mosey to the first floor for some BLIMPS, with an added bonus of 5 burpees at the end of the incline. 5 burpees at the bottom, run to the top 5 more burpees, then run back down for 10 lunges, run back to the top 5 burpees, then 15 imperial walkers at the bottom, 5 burpees at the top, 20 mericans, 25 plankjacks, 30 squats.

    COT, thanks for coming out gentleman. SYITG

  • The dynamic duo at the A1C!

    All week I heard about the low turnout to the beatdowns, but I was positive that I could get some out to the A1C. Maybe it was the weather, maybe it was Corona, maybe it was the current state of affairs, or maybe it was my breath? It was just me at 4:45 doing laps, getting in an extra workout for the 75 hard ( which is a pain in the ass), waiting on the arrival of somebody to join me in the chill. Holy crazy BBq batman, he showed up! I knew my partner in crime, my side kick would show. The dynamic duo was back together, ready to kick butt at the A1C. It was a Tobata morning, 45 seconds of an exercise, with 15 second break. We did it round robin style (get it, Batman and Robin. I crack myself up). Merkans, leg raises, squats, lunges, scorpion kicks, lbc’s, hillbillies, and other exercises back and forth. The conversations were great, the exercises were great. And as BBQ stated, if you start with F3, your day is off to a great start. See y’all in the gloom.

    P.S-whatever your reason for not making it out to a beatdown this week, I get it and understand. However, we are stronger and better together. Let’s try and post at least once during the week men. God Bless and Happy Friday.

  • New Year’s Day

    16 men arrived at the top of the A1C, some still waking up from late night festivities. 7:00 o’clock and the workout started. SSH, grass grabbers, ic, 20, then 21….get it?!?!? Self love, t stretches (ackbar and Bushwacker favs) . We moseyed to the corner for the repeat of the first F3 beatdown. Our motification was the lap, down the stairs and then up through the parking garage. Then we did a Dora, meridians, squats, and lbcs 100, 200, 300 while partner two pick pocketed across the parking lot, and jogged back (a waterpik created exercise). Then we finished with some Mary, no crunchy frogs cowbell. COT then turbo prayed us out. Then off to bbqs for a great breakfast and a great F2 opportunity. Thanks for allowing me to lead on such a beautiful morning.

  • Friday the 13th

    It was a cold, chilly morning. So YHC decided to get up early and run sprints on top of the A1C. I sprinted the long path, walked the short. It was good to get the heart rate up. I was happily surprised to see Moby show up a bit early. He quickly joined in with me. After awhile, Einstein rode up on his bike, quick look at the clock, and it was 5:15.

    Warm up: Toe touches, torso twists, and self love. We moseyed to side of the parking lot and did Lieutenant Steve’s. 2 lounges, 1 squat, 4 lounges, 2 squats, etc…all the way across the parking garage. We then did 4 corners: 7 burpees each corner, 14 hand release Merkins, 21 squats, 28 lbc’s. The alarm went off, and I had to leave. It was a pleasure leading y’all this morning. SYITG.

  • Rinse, Lather, Repeat

    Okay, so 4 straight days of softball until 9 each night, running 5 miles the night before, and Katie’s 40th birthday. These are all the reasons why I came unprepared this morning to the A1C. However, Tabata is always a great workout, especially when you still have the list of exercises still in your car. But then you come up with a better idea. Round Robin Tabata. So that is what happened this morning at the A1C. Everyone coming up with exercises, including Einstein’s crazy Lord of the Dance jump rope cross overs. It was tough, it was fun, and it was an honor to lead you gentlemen.

  • Happy Halloween

    It was just a suggestion, an idea. Wear costumes for Halloween, simple, right. Lesson learned, never give Bushwacker a heads up. For him, nothing can ever be simple. The costumes were great. Water pick as Street Fighter/karate kid , Zoolander as Johnny from cobra kai, bushwackers ridiculously tight minion pants, baby yoda as baby yoda, and of course Steve as Spider-Man. A costume he purchased in the children’s section.

    Warm-up: ssh, toe touches, torso twists, self love, cherry pickers

    Moseyed to the gazebo for a little trick or treating. You reached in for a candy and on the back we’re var ridiculous exercises. Unless you’re speedy, who apparently still can’t read. Yhc was surprised how much of Bushwackers exercise choices were similar to my upcoming Tobata. Anyways we moseyed down a little further to where I had planned for my tobata, only to find more pumpkins set up by Bush. Great communication between us. 45 seconds on, 15 seconds rest. Burpees, hand release merkans, shoulder taps, jump squats, monkey bumpers, wife pleasers, kneel diamonds, and I forget the rest. I learned rather quickly that a mask wasn’t the smartest costume to wear. Another round of trick or treating, then finished up with core tobata at the flag. Cot and hammer prayed us out. Great seeing Ringo and Grundy again. Thanks for coming out, thanks for dressing up, and thanks for celebrating my birthday gentleman.

  • 21

    Nothing special at the A1C this morning. Just myself for a 2 mile pre-thang, then BBQ showed up and we went straight to work. I decided to do 21 today. Started with mericans and squats, then run the length of the parking lot. When we got to round 7, we added plank jacks, when we got to 14, we added lbcs. The alarm went off and that was it. Thanks to BBQ for the company and conversation. SYITG

  • Hammer Time

    I arrived at 4:30 to the A1C ready to work. Knocked out the ISI, then started running laps. I was pleasantly surprised when Hammer showed up at 5 to run with me. He ran at my much slower pace, and the conversations were great. BBQ was the next to arrive, then Cowbell. A much needed smile came to my face. I am loving the A1C, and I am glad my brother are showing up for the beatdowns. Well, a little confusion in our conversation, I thought Hammer volunteered to take the Q, so on the spot, he began this semi-intense workout with the IPC due in the morning.

    Warm-up: SSH, imperial walkers, toe touches, cherry pickers. We had a bit of everything this morning: a smorgasbord if you will.

    We ran up and down the garage stopping a specific points doing freak nastys, merkins, jump squats, sister mary’s, lbcs, and other various exercises including bear crawls somewhere in there. And Cowbell’s favorite: crunchy frogs. Then a long sprint at the end with Cowbell pushing me to go faster with his squeeky voice lol.

    Then suicides, the length of the parking garage, going every 2 lines. Unfortunately, my alarm went off at 5:46, so I had to leave. It was a great beatdown, with great friends.

    Prayers to all us teachers. Y’all we don’t make the rules or the schedules. It’s crazy for us. We plan for one thing, and then bam: They change it up on us, yet again. We want the best for our students. We will get them where they need to be.

  • Present, but not all there

    With a crazy week of hybrid teaching with a two day break from hurricane Sally, YHC mind was elsewhere this morning. But you can’t start an AO and not show up, right? I dang near did just that. I arrived at 4:20 to do my extra workout as usual. I knocked out my ISI, then started a merican/squat laps around the parking garage. No running, just a nice walk. Maybe I was just saving up my energy for IPC tomorrow.

    The thing: Warm-up: SSH, Toe Touches, Arm Circles

    Moseyed to Stonehedge . Grabbed two coupons for shoulder shrugs, mericans, incline rows, curls for the girls, and squats. Moseyed to the courthouse were I graciously handed the q over to hammer. 5 burpees, followed by a bear crawl, then sprint up to the stairs, up the stairs, and sprint back, then 4, 3, 2, and 1. Moseyed back to the top of the garage for some core. Then 7’s. 6 dirkens, run across to do Nolan Ryans (1 each arm), 5 then 2 etc… As the usual, I had to leave early to take temperatures of students. Thanks to hammer and zoolander for showing up, and taking over some of my responsibilities. Next time my head will be clear, and my body will be ready for more intensity. SYITG…Jose 10K

  • Back to Action at the A1C

    After 57 beatdowns, yhc had to take a break. Not because I wanted to, but work schedule forced me. That being said, it was nice to have a couple days off. With the hectic school schedule, I was ready for a beatdown. I arrived at the A1C at 4:40 ready to sweat (no, I didn’t need to add any to the jug). I got my ISI out the way, and decided to put in about 1.5 miles extra. Due to the Covid-19, I have to leave the last 5-10 minutes of the beatdown, so I made sure to add some extra time in the morning. That’s when I realized I hadn’t planned the beatdown. Oops, time to make it up on the fly. I had to pull a bushwacker. Enough of my journaling…

    Warm-up

    SSH, toe touches, torso twists, cherry pickers

    The thang: 4 corners: 7 burpees at each, 14 Mericans, 21 squats, 28 lbcs

    Then a Lt. Steve: 2 lunges followed by 1 squat, then 4 lunges followed by 2 squats etc… Hammer pointed out that it was a 2 to 1 ratio. The math teacher in me was so proud. Anyways, we did it the length of the parking garage. Hammer with his enormous stride finished well ahead of the pack.

    With 6 minutes left before I had to leave, we had enough time for burpee ball. I had to leave with Hammer finishing up.

    It was an honor to lead y’all. It was great to see Moby come out. I couldn’t have gone 57 straight if it wasn’t for y’all. Honestly, I did it because I love my F3 brothers. I’ve grown so much since joining the F3 northshore family, and I know you will continue to push me to be even better. God Bless and SYITG