F3 New Orleans

Tag: @Jose10k

  • 4 Corners Core – from Einstein

    Warm and humid today – but it’s always a couple degrees cooler atop the Justice Center Parking Garage.

    Warmup: toe touch, arm circles, snap crackle pops, hi jack hi jills, side straddle hops, vertical penguins, grass grabbers, imaginary jump rope, scissors, etc.

    Thang: core exercises at each of the four corners of the parking deck, with running, bear crawling, lunging etc. to each corner.

    Plenty of chatter today, with Jose10k and Moby sparring as usual, and BBQ kept us entertained with his nature boy observations. It was a splendid sunrise, with a brilliant three quarter waning moon to the West. Fletch spotted a cumulonimbus cloud.

    DarkWingDuck prayed us out, with intentions abound.

  • It’s the Final Countdown!!!! – from Jose10k

    7 HIM took the red pill this morning to push themselves in this awful humidity. Einstein and YHC took off early for the prethang. A quick mile before the start of the beatdown. We returned to the flag to see 5 men eager to go, but something was missing. I left my gloves on the bench, but “someone” decided to walk off with them.
    Quick warm-up where Brexit (his first post at the Gipper) learned some new warm-up exercises. He also learned that when he posts with these gentlemen with wordly wisdom, being 38 brings the hate.
    The Thang: Simple countdown from 10. 10 reps of 3 exercises, run a loop, 9 reps of each exercise, run a loop, etc… The exercises: burpees, jump squats, big boy sit-ups. Finished up with 5 minutes of Mary including a Covington favorite: wife pleasers!
    COT with intentions for Moby’s friend Joseph, Einstein’s Daughter is expected a daughter!
    DarkWing Prayed us out. Thanks for joining me today/reading this backblast!. Come out and join us tomorrow at 5 am at the Scramble for some BEAST exercises! Zoolander is bringing the pain for his anniversary this weekend. SYITG

  • Just the facts, creativity tank is on empty – from Russo

    Right at about one million degrees and 345% humidity this morning for Pax of 3.

    Warmup (all 10x)
    – SSHs
    – toe touches
    – Torso twists
    – Arm circles
    – hillbillies

    Thang
    Mosey around old Mandy, stopping every block or so to do a 5-4-3-2-1 rep for different exercises.

    Group 1 Reps/ exercises
    5 T merkins
    4 Peter Parker’s
    3 Wide merkins
    2 8 count body builders
    1 Burpee

    Group 2
    5 SMCs
    4 Ballerina squats
    3 Imperial squat walkers
    2 Star Jumps
    1 Smurfjack

    Group 3
    5 Leg raises
    4 Crunchy frogs
    3 V ups
    2 Gas pumps
    1 Big Boy sit-up

    After block 3, we performed all three groups before continuing on.

    At the seawall, it was the modified “Steve circuit”, all 10x IC, sans those step downs he loves so much.

    -freak Nastys
    -BSSs
    -Step ups

    Reverse! On the way back and at home base, we reversed the rep count (e.g., 5 burpees, 4 8 counts, etc.)

    Wrapped it up with some Mary:
    – penguins
    – Wife pleasers
    – Freddie Mercury’s
    – hello Dolly’s
    – Rosalitas
    – 1 minute or so plank

    Quick COT and we were done for another day. Gentleman, as always, enjoyed the comraderie, even if I was quiet because it was brutally hot and I was sucking wind throughout. SYITG

  • I’ll get all the sleep I need when I’m dead – from Akbar

    Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.

    5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.

    Warm up:
    SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuff

    Mosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6

    Mosey to the Shaft for Benjamins.

    2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round

    Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.

    1. Stone Mountain, Bear Crawl, Mountain Climber
    2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
    3. Squats, run, Renegade Row
    4. Reverse Grip Merkin, Bear Crawl, and something else.

    Mosey back to the Gazebo for more Benjamins with Core focus.

    1. Little Manny Crunches, run, LBC’s
    2. Crunchy Frogs, run, Hello Dolly

    Mosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.

    Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.

    At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.

    Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.

    Announcements:
    Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.

    Zoolander’s 6 year anniversary Q next Saturday.

    Here’s to 5 more years 👊
    SYITG, Akbar

  • Dice Games at the A1C – from Shooter

    Warm-ups followed by a lap down to the bottow and back up to the top. Then it was time to bust out the Dice built by Whacker. One die had a number, the other die had the exercises. Each person rolled the exercise die once the number die was rolled. First round number: 25. The exercises were burpees, 8 count body builders, and wife pleasers.
    The second number: 20. The exercises: merkins, jump squats, leg lifts. The final number: 10. The exercises: burpees, right elbow left knee, left elbow right knee, and tbh I forgot the 3 exercise. Then it was a recovery walk to the end of the parking lot with a 35 pound weight, jump rope, and a core exercise. 1 minute at each station. The 35 pound weight was rifle carried (shoulder press to intesify), squat thrusters for round 2, and curls for girls for round 3. COT and Darkwing prayed us out.

  • If My Calculations Are Correct, When This Baby Hits 88 mph, You Are Going to See Some Serious… – from Steve

    My favorite part of Q’ing a Gipper beatdown? The disgusted look on Moby’s face when he finds out I have the Q and starts muttering obscenities under his breath. It warms my heart and makes me realize that some tiny part of me actually looks forward to being Moby’s age.

    Light chatter among the gathering crowd before a group of us took off on the 1 mile pre-thang, which saw a little excitement today: a silver sedan barreling down Theard and blaring Fortunate Son, thought it’d be a wise idea to take a left turn (and, mind you, not an intersection empty of… say, 5 running pedestrians) at 65 mph and accelerating, nearly taking out Einstein. Of course, you can’t take Einstein down that easily – he deftly outmaneuvered both the vehicle and a large puddle without much effort. I guess all those ice skater hops and star jumps have paid off. The whole episode became slightly awkward when we then caught up with Fogerty only a block later, to find him gently reversing into his apartment parking spot (still full volume with the Creedence, though; I’m sure his neighbors love him).

    Having survived a brush with death and safely back at the Gip, we found a nice crowd of 10 for the Juneteenth holiday. Knocked out the usual warmorama before taking off for the back of the Justice Center for a routine of 3 exercises, 15 reps of each, followed by a lap around the courtyard and another 3 exercises:

    – Merkins, Squats, Dollies (IC)
    – Hand-release Merkins, Bobby Hurleys, Gas Pumps (IC)
    – T-Merkins, Lunges, Dying Cockroaches (IC)
    – Staggered Merkins, Star Jumps, Box Cutters (IC)
    – Wide Merkins, Sister Mary’s, Wife Pleasers (IC)

    Chatter of Shooter’s burpeepalooza from the day before – a routine named “Hightower” (but apparently NOT after the character in Police Academy?!?) – sent our Pax down the 80’s rabbit hole, with characters and quotes from One Crazy Summer, Better Off Dead, and others being bandied about.

    Next up, over to the front of the Justice Center for the usual leg routine:

    x12 IC Step ups, Freak Nasties, Step Ups (other leg), Derkins -> 5x calf raises up each step
    x12 IC Bulgarians, Freak Nasties, Bulgarians (other leg), Derkins -> 5x calf raises up each step
    x12 IC Step downs, Freak Nasties, Step downs (other leg), Derkins (we caught you doing extra derkins, Moby – so don’t be acting like this was a hard beatdown!)

    After solving the mystery of whether it was a Yorkshire terrier or Amber Heard that crapped the bed, it was finally time to call it and return to the flag. COT, announcements (more brutal Spartan training at the Scramble and an Akbar 5-year anny on Saturday), and then Einstein prayed us out with intentions for the Perrin family, the Tillery family, and Grundy’s new baby. It was really great to be back at the Gipper, made me realize just how much I miss this AO and the Covington Pax. Thank you gents for having us and for the opportunity to lead!

  • The HighTower – from Shooter

    4 HIMs to the 💊 this Gloom to get out at Granny’s and put in some work..
    Warmup of 15IC Imperial walkers, SSH, Cherry pickers, front claps and Grass grabbers..
    Moseyed down Girard toward the lake stopping at every second block to complete a round of the HighTower (check Exicon for description) Burpees of all sorts of variations was had along the way with the final set performed in the overflow lot of OLL. Utilized for 4x back pedals and sprints.. Returned to AO for Wife pleasers and L/R elbow to knee 15IC..

    Closed out with prayers for the Tillery family, as well as recent news from a former 10k students family… 🙏🏼🙏🏼

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Happy Father’s Day! – from Jose10k

    A bunch of dads ran!

  • A half of a bottle of Caribbean Hot Sauce for two scrambled eggs? – from Fletch

    As for the norm, I showed up and there was Jose and Moby doing their normal prethang together. Fast pace walk with good conversation. I jumped in to join in the rant a little. Einstein joined then came Darkwing.
    Warm-ups: of course, we’re old, we need extra stretches to get the body going.
    First thing: 11’s on the ramp. Merkins on the top, squats on the bottom. Vary how you go up and down the ramp. About halfway through, Jose needed a break. He almost splashed merlot. That’s when we heard about his dinner last night. On his journey to lose weight for the Beast, he decided to eat a healthy dinner of 2 scrambled eggs. He took out his Caribbean hot sauce, opened the top, turn it over to splash a little of hot sauce, he accidentally poured half the hot sauce onto his eggs. A normal, intelligent man would have simply made two new eggs. Did Jose do that? Nope, the goofball didn’t want to waste the foreign hot sauce. After dinner, he proceeded to have a night filled with Tums and Pepto.
    After the 11’s, bear crawls came next. 1/3 of the parking lot, normal bear crawls, 1/3 crawl to the left, 1/3 crawl to the right the length of the parking lot. Then it was time for core: leg lifts, big boys, penguins, box cutters, wife pleasers. Then to the stairs, 2 calf raises each step to the bottom, 20 merkins, run across the parking lot, back to the stairs for 2 calf raises back up. COT, prayers for the poor girl who lost her mother and younger sister yesterday, and for Bird’s family

  • A Mini Spartan at the Scramble – from The Hammer

    The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
    One runner: Waterpik
    3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
    I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
    COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG!