F3 New Orleans

Tag: @Jose10k

  • Adios 2022 – from Jose10k

    To 10k or not to 10k

  • Dirty Santa on the 6th day of Christmas – from Russo

    Good weather, maybe a little “brisk” at upper 30s, since YHC will never call it cold. Pax of 11 for some outstanding fellowship and putting in work (or paying the rent as I believe the Millenials like JV call it).

    Warmup (10x – 20x IC)
    – SSHs
    – Self love
    – Imperial walkers
    – Arm circles
    – Toe touches
    – High knees
    – Hillbillies

    Thang
    A replay of Granny’s 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, starting at 12, stopping at the trailhead for Dirty Santa, and making it back down to 1.

    As for the days (it helps if you sing it):
    On the twefth day of Christmas, F3 gave to me:
    – 12 knuckle merkins
    – 11 Peter Parker’s
    – 10 Legs a lunging
    – 9 Americans hammering
    – 8 count body builders (8)
    – 7 jumpers squatting
    – 6 monkeys jumping
    – 5 Don-key kiiiiiiiiicccks
    – 4 frogs a crunching
    – 3 T merkins
    – 2 stars a jumping
    – And a burpee for both you and for meeeeeee

    Dirty Santa – relatively simple
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 10 merkins)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts” included one cherry picker, slaloming the columns, trip up and down the pilot house, 20 monkey humpers, donkey kicks, arm circles, etc. Two separate rounds that had Bird intensifying, SOGO hating me, JV doing too many freak nastys, YHC taking notes to never include absolution again, and Jose being the beneficiary of limited cherry pickers this year, a complete 180 from when he got stuck with multiple last year or the year before.

    Back at the lake, we did a quick 12 days, with freak nastys, box jumps, BSSs, step ups, urkins, durkins, wife pleasers, penguins, big boys, Freddie Mercury’s, hello Dollie’s, and one cherry picker.

    COT
    Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.

    Wrapping up the year, getting started with a new year on Monday with either an Akbar Marsh beatdown and Waffle House trip, the Franco’s Dip and Dash, or maybe both!

    I look forward to more beatdowns in 2024 and a continuation of the fellowship that makes getting up before 6AM on a cold Saturday morning worth it.

    SYITG

  • You can’t spell legendary without leg day. – from Jose10k

    3 men took the red pill on this chilly 34 degree morning. It was too cold for the top floor, so we moved it down to the second level. Einstein and I began our warm-up when Fletch came rolling up hot on two wheels. Apparently he has been battling broken pipes at his home.
    The Thang: Inspired by the Norwegian Speed Skating workout on Wednesday, YHC decided that it was a leg day. First up, Lieutenant Dan the length of the parking garage. Then Side lunges the length of the parking garage, left leg first, then right leg the length of the parking garage. Then another Lieutenant Dan the length of the parking garage. Then moseyed to the bottom of the parking garage for some calf raises, 2 for each step up to the top. Back to the second floor for some mix mary. Wife pleasers IC (30 count) followed by 30 count of pulses, penguins, more wife pleasers, right elbow to left knee, left elbow to right knee, more wife pleasers, lbcs, then more wife pleasers. Cooper Head Squats (20 count), followed by Lt Dan the length of the parking garage, then one more round of Lt. Dan’s. COT, Einstein prayed us out. Russo has the Q tomorrow, Akbar has a New Years Beatdown at the Marsh with a new start time of 7 am with Waffle House afterwards. Safe travels to all this weekend, prayers for Freon and his family, Fletch and his home repairs, and all other family needs. I appreciate those who posted and those who are reading this. No merlot was splashed today. Don’t let the cold weather keep you from coming out. It warms up pretty quick.

  • Splashing Merlot – from Waterpik

    I guess the man was sick but it would considered very uncommon for a grizzled F3 veteran like Jose 10k to vomit during a beatdown, but vomit he did! In his defense he said he was ill. I’ll take his word for it.

    Now to the workout:
    The pax ran 4.0, 4.2, 4.4 miles today. It depended on who you asked. Everyone’s watch or phone was different.

  • 1st Annual Norwegian Speed Skater Workout – from Einstein

    Perfect weather today for dry land speed skater drills ~ 45 degrees

    A quick warmup: toe touch, windmills, parker peters

    The main event: 2 sets of 10 exercises, one minute of exercise followed by one minute of rest.
    All done in speed skater form: bent low – chest at thigh level, eyes forward, same leg same arm extend at the same time (left arm out left leg back, then right arm out right leg back).
    1: UP DOWNS
    2: ALTERNATING SINGLE LEG UP DOWNS
    3: SKATER JUMP WITH UP DOWN
    4: PUSH RECOVERY
    5: UP DOWNS FIVE TIMES FOLLWED BY A JUMP
    6: SIDE TO SIDES
    7: DRY SKATE
    8: SKATER JUMPS
    9: LOW WALK FORWARD, THEN BACKWARD
    10:ONE MINUTE BASIC POSTION HOLD

    See YouTube “FULL LENGTH Speed Skating Dryland workout” for proper technique,

    All (except for Jose10K) enjoyed the Norwegian techno music playing in the background.

    After two set of the above, that was a wrap.
    Miles Davis from F3 Jackson, MS prayed us and took a group photo.

  • 12 blocks of Christmas – from Russo

    ‘Twas the day after Christmas, and outside of the house, just three creatures were stirring…no one does the poem justice like Grundy, so why try?

    Good weather this morning, cooler, no rain, still and quiet given festivities the day previous.

    Warmup (all 10x IC)
    – Seal jacks
    – Self love
    – Toe touches
    – High knees
    – Torso twists
    – Hillbillies

    Thang
    True to form, someone had to keep up a tradition of the 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, adding “gifts” from our true love F3 until we made it all the way to 12.

    At the lake, we paused midway for some IC BSSs, freak nastys, and step ups, where an angel of the Lord called out to the two shepherds YHC and Hammer and revealed to us that we were both right-foot dominant. Not exactly the magnitude of revelation from thousands of years ago to those keeping watch, but it’d do.

    As for the days (it helps if you sing it):

    On the twefth day of Christmas, Granny’s Q gave to me:
    – 12 knuckle merkins
    – 11 Peter Parker’s
    – 10 Legs a lunging
    – 9 Americans hammering
    – 8 count body builders (8)
    – 7 jumpers squatting
    – 6 monkeys jumping
    – 5 Don-key kiiiiiiiiicccks
    – 4 frogs a crunching
    – 3 T merkins
    – 2 stars a jumping
    – And a burpee for both you and for meeeeeee

    COT
    Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.

    Einstein is going to kill the pax tomorrow at the Gipper with Norwegian speed skating (it’s no joke, your legs will love it) and we’ll have more Christmas fun on Saturday when YHC returns to Q (if not before), so let’s wrap up the year strong!

    SYITG

  • December Flickerball on the Northshore – from TruCoat

    The third installment of Flicker ball on the North Shore’s lakefront pitch was a battle to the end. After a short warmup of core exercises and a push-up medley that included gorillas and spidermans, the group divided into two teams of 8 based on age. Once again the Juniors versus the Seniors went back and forth on a long field, showcasing soccer skills tuned over time, and surely depleting Pontchartrain of the local O2 source. The score ping ponged as the Seniors captured an early lead, the Juniors made a mid-game run that the Seniors rallied to close. Zoolander’s fancy footwork drew taunts by the Seniors and Bushwacker’s vigorous defense may have worn down the Seniors. With the game tied, a two-minute warning was announced that shot adrenaline in the likes of Cowbell, Baby Yoda and Bird whose coordinated pressure resulted in successive goals and the first-ever victory by the Juniors. Some 2-point scoring highlights included Barely Legal’s Messi like magical kick, SOGO’s dominating left-footed end-to-end run, and Bird’s curving shot from unfathomable distance. The pitch welcomed back to the area Burgundy from Houston and Popeye from Huntsville, and the group welcomed first-timers and Dukes of Hazzard’s relatives Fieri (8th grade) and Craggle (4th grade).

  • Die Hard is a Christmas Movie – from Jose10k

    YHC arrived early, a little extra time to stretch. Akbar must have been thinking the same, so I had someone to chit chat with this morning. During the conversation, 4 Covington PD came in hot on the top of the A1C, just to “check things out” according to the officer. We were blessed by an out of town brother, Webelow, joining us from Jackson County (I apologize if I spelled it wrong)
    Warm-up:ssh, grassgrabbers, torso twists, imperial walkers, self love (all to Christmas Time in Hollis Queens). Where the first trivia question, who was John McClain’s limo driver? Russo didn’t know the answer to this question(which was the theme of the beatdown). Argyle was the answer.
    The next question was what was John McClain’s wifes name: russo was wrong yet again. Holly Generro
    The thang: After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. Once the pax was finished we ran 1 lap around the entire courthouse.
    12 Terrorists entered Nakatomi: 12 burpees
    We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.

    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 30 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and penguins

    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Mosey back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 10 count, then did 30 Superman’s (he did fall 30 stories) .back to the stairwell to do 5 calve raises each to the top. And time was up.
    Trivia Question: What type of watch was Holly wearing that Hans hand was caught on? Russo was incorrect with Seiko. Pelican for the win with Rolex. Given to Holly from Ellis. More quotes from Hammer.
    5 Calf raises on each step on the way back up. Circled up for the first thing McClain did after going to the ER: Wife Pleasers in cadence for a 60 count. That’s when we were joined by Moby and turbodog. A few more core exercises.And to further celebrate the heroics of John McClain, a yell of Yippee Ki-yay Motherfu**er. The Trivia Question that Russo finally got correct. Thanks for letting me lead gentleman. COT and Hammer prayed us out. Thanks for the SplashPad joining us, thank you for Hammer to help create peace between battling AOs.
    Thought for the Season: Is Lethal Weapon a Christmas Movie? The answer is yes, and possibly the theme for the next beatdown.

  • Better late than never Bushwhacker – from Jose10k

    Yhc pulled in and received a text from Bushwhacker informing me that he was on Cowbell time this morning and that he’d catch up. We picked up Bean on the way. I had a personal goal this morning so I pulled away from the group. I rounded the park and finally saw Bushwacker. We picked up Will.i. Am to finish off the run.

  • Return of the Mack – from Jose10k

    Oh, oo-o-oh, come on, ooh, yeah
    Well I tried to tell you so (yes, I did)
    But I guess you didn’t know, as I said the story goes
    Baby, now I got the flow
    ‘Cos I knew it from the start
    Baby, when you broke my heart
    That I had to come again, and show you that I’m real
    all those times I said that I love you
    (You lied to me) yes, I tried, yes, I tried
    (You lied to me) even though you know I’d die for you
    (You lied to me) yes, I cried, yes, I cried
    1-(Return of the Mack) it is
    (Return of the Mack) come on
    (Return of the Mack) oh my God
    (You know that I’ll be back) here I am
    (Return of the Mack) once again
    (Return of the Mack) pump up the world
    (Return of the Mack) watch my flow
    (You know that I’ll be back) here I go

    You got to love that 1996 r&b classic. Why do I start the backblast with this: DarkWing returned to the A1C today. After the Flu wage war with his family for over a month, the Darkwing Clan is officially healthy, so we finally have Return of the Duck.

    Warmup-SSH, grassgrabbers, merkins, squats, etc…
    The Q sheet was open, so it was sort of a brain storming type of beatdown. We started off with 11s: Squats and Merkins, followed up with round robin core with Moby stretches. COT with DarkWing praying us out. Movie night was a success, Shooter is slowly nursing injuries caused from picking a fight with the tax dollars of the city of Mandeville (God Help those Deer this weekend), and we had a BBQ sighting. Waterpik has the Q tomorrow.
    Next Friday: Back by popular demand, the celebration of the tragedy that struck the Nakatomi Plaza beatdown will occur. Come on Splash Pad, join in our remembrance of the heroics of one Mr. John McClain. SYITG