Tag: Jose 10k

  • Perfect Conditions

    Cold wet and windy morning on the Mandeville Lakefront.  Perfect conditions to sharpen some iron.

    Warmup of Imperial Walkers, Seal Jacks, Toe Touches, Lunges, SSHs and Windmills, all IC and 20x except for the Windmills at 10x.

    Mosey Westward to the first COP, a rotisserie of sorts with three rounds on the wet ground.  Round one:  T hand release merkins, right side hip ups, left side hip ups, scuba Steves.  Round two:  shoulder taps, right side straight leg jackknives, left side straight leg jackknives, alternating Supermans.  Round three:  slow count merkins, right side Jane Fondas, left side Jane Fondas, and vintage Supermans. All IC and 10x each exercise.

    Mosey further Westward to partner up and pick up some coupons.  10 minutes of every minute on the minute, rotating between coupon 10 thrusters and 20 donkey kicks with your partner.  50x thrusters and 100x donkey kicks total.

    Then each team completed 50 coupon manmakers and 100 coupon swings, one partner putting in reps while the other ran 50 yards out and back to relieve his partner.

    Last dance with your partner:  back to back Al Gore for a minute, then twisting coupon exchanges 1 minute each direction.  Waterpik, what were you doing over there by yourself?

    Mosey Eastward towards the shovel flag for some sprint training.  Four cones spaced about 10 yards apart.  Accelerate from cone 1 to cone 2, float (maintain speed) from cone 2 to cone 3, and then accelerate from cone 3 to cone 4.  Recovery walk back to cone 1 to repeat; five total rounds.

    Final mosey back to the shovel flag.  100 shoulder taps IC to wrap up the beat down.

    Countorama, nameorama, Pledge of Allegiance in honor of Veterans Day, and Butt Splice prayed us out.

    Thanks for letting me lead guys.  Always a privilege and an honor.  And great seeing so many of you post for the pre-thang foreplay run.  Let’s keep working towards Krazy Ivan dominance.  Recover quickly, Jose.

  • TrUe DowN PAINmeNT!!

    Saturday gloom is nothing less than amazing in the cool of November. Q seems to have gotten a reputation to bring true down PAINments considering Q plays no games!!! With a 630 prompt start it goes like this…

    Warmarama:

    20 SSH ic

    15 windmils ic

    15 toe touches ic

    15 butt kicks ic

    15 knee highs ic

    20 little arm circles forward ic

    20 “” reverse ic

    20 big arm circles forward ic

    20 “” reverse ic

    Thang:

    mosey over to rips

    8 minutes timed:

    10 toe taps on the curb

    up and down a flight of steps

    10 side steps on the curb

    up and down a flight of steps

    rinse and repeat

    mosey

    20 jump squats ic

    20 alternating lunges ic

    20 jane fondas left ic

    20 jane fondas right ic

    mosey

    partner up

    goal 250 merkins together, 250 LBCs together

    one partner partakes in the exercise while the other sprints there and back

    10 count

    10 shoulder taps ic

    10 hip slappers ic

    10 merkins oyo

    indian run back to flag

    stop for 10 freak nasties ic

    10 derkins ic

    10 more freak nasties ic

    MARY:

    20 flutters ic

    20 hello dollies ic

    20 rosalitas ic

    20 dead cockroachs ic

    20 freddie mercuries ic

    20 russian twists ic

    COT

    countorama

    nameorama

    The Manny prays us out!!!!

    over and out Splice

     

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • F3 coupons never expire!!!

    It was awesome to Q again after being out of the game for 3 months with an ankle injury. Memo to self, playing your 15 year old son in a game of basketball can sometimes lead to injury!!!!! In an attempt to not disappoint, I brought some coupons out to the beat down that some of the pacs have not seen yet. Let’s get to it.

    Warmarama:

    Seal Jacks – 20 IC, IW’s – 20 IC, High Knees – 20 IC, Butt Kicks – 20 IC, Happy Jacks: 5 SS Hops IC, 2 Burpees OYO- Rinse and Repeat 5 times, Merkins – 10 IC, MCs- 10 IC, Plank Jacks- 10 IC

    Mosey…….

    Bearpees:

    Pacs line up in front of cones spaces 5 yards apart. Pacs bear crawl to first cone -do 1 Burpee, Bear crawl to second cone- do 2 Burpees, Bear crawl to third cone – do 3 Burpees, sprint back to first cone. Rinse and repeat three times.

    Indian Lunge Walk:

    Pacs form into two single file lines. Pac in the back of the line lunge walks to the front of the line. When that pac gets to the front of the line, last pac in line starts lunge walking. While pacs are  lunge walking, all other pacs are doing slow squats IC. The pac in the front of the line is keeping the cadence.  Rinse and repeat until both lines of pacs completed 100 slow squats.

    Each pac teams up with a partner. Everyone lines up against the sea wall. Pac 1 holds an AL GORE. Pac 2 sprints to the street and back, roughly 100 yards total. Pacs switch spots when Pac 2 returns to sea wall from sprint. Rinse and repeat unitl each pac completes two sprints.

    Bucket Challenge

    Coupon Time. Pacs split into two teams. Each time lines up, and takes the plank position. On GO, pac one from each team takes a football and attempts a 15 yard throw into a garbage can placed on a blanket. If you make it in the bucket, grab football, put it back in starting spot, and next pac on your team goes. If you hit the bucket or blanket, you grab football, put it back in starting spot, and complete 2 burpees before next pac can go. If you miss the bucket and blanket completely, not only should you not quit your day job, but you must complete 4 burpees after you get the ball before your next teammate can go. With any competition, there is a winner and a loser. The loser of this contest had to line up on the sea wall and skip to the street and back, holding hands, and singing a song picked by the winning team. The first song chosen was when the Saints Go Marching In. The second song was Ring Around the Rosey. The Bucket Challenge was done three times. The third time, we reduced the throw to ten yards, and changed the penalty exercise to 5 and 10 merkins. Since I was the Q and on the losing team on the last challenge, I changed the penalty exercise to bear crawls and sprints. It pays to be the Q, so if you have not Q’d yet, JUST DO IT!!!

    All Pacs line up on sea wall, 10 Left Leg Step Ups IC, 10 Right Leg Step Ups IC, 10 Derkins IC. Rinse and repeat three times. Increase step ups for each leg by 5 reps on each set.

    Mosey back to home base for some MARY….

    10 LBCs IC, 10 Flutter Kicks IC, 10 Freddie Mercuries IC, 1o Putins IC- Rinse and Repeat this 3 times, increase reps for each exercise by 5 reps every time you complete a set.

    Circle of Trust, Ocho prayed us out! That’s Right, I said OCHO!! Kudos to Zoo Lander for doing an EH to get our local celebrity back out in the gloom!!!