F3 New Orleans

Tag: @Jose10k

  • Ruckers and Gazelles – from Jose10k

    Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.

  • Ruckers and Gazelles – from Jose10k

    Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.

  • To Bata or not Tabata – from Mobydick

    An overcast damp AO greeted the PAX this morning. Apologies to the runners. No moseying. After a 10 minute stretch and a little butt kicking and SSH YHC turned over the workout to the Tabata app. 45 sec exercise 30 sec rest. 6 exercises SSH/squats/merkins/crunches/freddie mercuries/box cutters 5 sets of each 1 minute between sets. Timed sets give everyone the chance to pack in all the reps he can.
    COT. and prayer for acceptance.

  • That’s a whole Tabata bricks – from Russo

    With attendance waning, Granny regular Steve potentially out with flu-like infirmities, and regular Marsh posters completing their early week duties, YHC assumed he might be flying sad clown solo this morning. Admittedly, I thought about turning over and sacking, but I’m glad my feet hit the floor, since a pax of 5 greeted Granny for some brick work.

    Warmup – 10x IC
    – Seal jacks (eventually)
    – Toe touches
    – Imperial walkers
    – Grass grabbers
    – High knees

    Thang
    Tabata:
    – 1 minute each with bricks, 20 seconds rest, with some moseying through the columns after each of the four rounds

    Round 1
    – 8 count body builders
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Hallelujah squats

    Round 2
    – Tricep extensions
    – Arm curls
    – Air presses
    – Squats
    – Arm circles
    – Milk maids

    Rinse and repeat rounds 1 and 2 for 3 and 4.

    COT, with NOR and prayer before heading back to start a Tuesday.

    Pleasant surprise seeing you all this morning. Mumblechatter was high on the entertainment scale, as movie quotes ruled the day. SYITG.

  • It’s A (Merkin) Trap! – from Akbar

    9 men showed up to get better this dark gloom for the annual Merkin Trap. It was so dark YHC was worried about seeing the Wiki if needed. But this has been done before, and besides making some cadence mistakes, went well with no Wiki needed.

    Conditions: near perfect, a little chilly, but not for long

    PAX
    Russo, SOGO, Hammer, Truecoat, Jose 10k, Grappler, Chewy, Akbar, Smuckers

    Warm Up x 12 IC – Grass Grabbers, Arm Circles, Self-Love, Imperial Walkers, Hillbillies, Toe Touches, Windmills

    The thang went like this. Most exercises were done in cadence x12, x8, x5 – with one exercise followed by some form of Merkin. Total of 50 reps IC or 25 OYO. We moseyed around from the Flag to the Playground stopping along the way for:

    SSH, Merkins IC
    Rocky Balboa’s and Wide Merkins OYO
    Squats and Dirkins, Freak Nasty and Irkins IC
    Scuba Steve, Sister Mary Catherines IC
    Scuba Steve’s, Stone Mountain IC

    At this point in time, we headed back doing everything again tempo or Copperhead style – 3 count down, 1 count up on Merkins

    Supermans, Stone Mountain IC
    Copperhead Squats, Dirkin IC
    Freak Nasty and Irkins IC
    Rocky Balboas and Wide Merkins OYO

    Mary
    Back to the flag for LBC, Crunchy Frogs, Wife Pleasers, Heals to Heaven, Hello Dolly, and Rosalita with another 50 Merkins sprinkled in.

    450 Merkins in an hour.

    Count, Name, and YHC prayed us out with thanks for the opportunity to make us men stronger physically, mentally, and spiritually.

    Announcements
    Sign up to Q, Turkey Trot coming up.

    Thanks for following the lead gentlemen.

    SYITG, Akbar

  • We ran – from Jose10k

    We ran and had coffee at the end. Beans oldest joined us for the last half mile.

  • We did the Mash – from Russo

    Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.

    Warmup 10x-15x IC
    – Sealjacks
    – Torso twists
    – Cherry pickers
    – Toe touches
    I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.

    Thang

    First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
    122 merkins
    222 zombie squats
    322 gas pumps

    Next up: Electric chair
    Using the sea wall:
    – Durkins
    – Urkins
    – Freak Nastys
    – Bulgarian split squats
    – Step ups
    – Box jumps

    Then: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)

    Exercises:
    Jump squats
    Shoulder tap plank jacks
    T merkins
    American hammers
    Crunchy frogs
    SMCs
    Crab cakes
    Star jumps
    Monkey Humpers
    Donkey kicks
    Kid N plays

    Somewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!

    Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
    O – Outlaws (circle ups)
    U – Urkins
    I – Imperial walkers
    J – Jack Webbs (1 Merkin, 4 air presses)
    A – Absolution
    B – Box jumps
    O – Outlaws
    R – Reverse lunges
    D – Donkey kicks

    One final jump scare of 10 burpees and we were done.

    COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.

    Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.

    SYITG

  • We lost a Moby, BBQ is NOT a Swifty, and Steve still can’t write a backblast – from Jose10k

    Happy National Beer Day gentlemen. It was a foggy, smokey morning at the A1C. Discussions were plenty during the warm-ups. So much so, there wasn’t even a cadence. And after grass grabbers, there wasn’t a Moby anymore either. He tweaked something in his back. But the beatdown had to continue. After the warm-ups, where we learned that BBQ is not a Swifty, even though he is a huge Chiefs fan, we moseyed to the Rock Garden, aka Stonehenge, aka BedRock, aka the butterfly sanctuary for some rock work. 7 exercises, 10 reps each: shoulder presses, curls, rows, squats, lunges, chess presses, and big boy sit ups. Rotate to the right and repeat. YHC was worried about Moby, so we moseyed back up to the top to see him stretching out that back. So we did some 4 corners. 5 burpees at each, and lt. Dan the length of the parking garage, 2 lunges, 1 squat, 4 lunges, 2 squats, and so on. Finished up with 5 minutes of Mary. BBQ prayed us out, remember about the spooky monster mash tomorrow gentlemen. See Steve, that’s what a backblast looks like.

  • Not Quite Sure What We’re Doing, But Your Legs Will Pay the Price – from Bushwacker

    YHC saw an empty Q sheet and signed up late in the game. There was every intention of putting something creative and challenging together after finally getting a spare 30 minutes, but alas, the A/C started acting up and stole away the golden hour of beatdown planning. And thus, starting with an idea for a lot of squats, it never got much further….

    WARMORAMA

    IC x10: SSH, High knees, Butt Kicks, Windmills, ….

    THANG

    After lunge walking to the nearest fire hydrant along the lakefront, the PAX did x10 IC(20actual;) Squats. Continuing sprinting, skipping, and moseying, repeating x10 IC Squats at each hydrant , the guys partnered up for some B L P I…no no, B P L M… ah yes, B L I M P S. 50 Burpees, 100 Lunges (2is1), 200 Imperial Walkers, 100 Merkins, 200 Penguins (2is1) and 50 Squats. After all of that was sort of figured out and finished, 2 lines of Indian Running took off for the flag. However, somewhere along the way one line began to crumble, and what remained merged to forge ahead (like Waterpiks full litter-pick up sprint that left even the swiftest of us in the dust). Some circling back for the 6 and Mary got underway.

    MARY

    LBCs, LMCs, Flutter Kicks, Freddy Mercuries and 100s

    COT

    Count, Name, and FNG naming. Welcome Jenny 98! F3 camping trip Saturday, November 4, see Slack. Mathlete prayed us out.

    We all await our honorary Northshore Nant’an Hog’s Breath’s release of of details on the upcoming F3 Northshore’s 3 Fs Competition throughout the month of November. Stay tuned to Slack for rules, point structure, and all the ways us mere mortals may FINALLY be able to beat Grundy at something!

    Many thanks for following my lead, guys. If you did it right, you should be in at least half as much pain as I am at the moment!

  • Special guest appearance: DJ Turkey Trot aka. Supa Spider Man) – from Russo

    50 degrees to start and throughout, which YHC greatly appreciates. We’re right in the Goldilocks spot with temps, where it’s not hot and humid, but not freezing where layers or bundles would be needed (for most).

    Jose used the power of plastic spiders to get a hall pass to join Steve and YHC, and T claps to him for moseying 4 miles solo before we even started. King Turkey Trot is getting his time down and averaging under 10, which deserves a round of applause and makes YHC jealous.

    Warmup – 10x IC
    Seal jacks
    Toe touches
    High knees
    Arm circles
    Imperial walkers
    Grass grabbers

    Thang
    Walls of Jericho (7 count of seven exercises 7 times around the Trailhead, stopping at benches, stairs, stage, garbage cans, path, etc.)

    – Freak Nastys
    – BSSs
    – Suicide squats
    – 8 count body builders
    – Monkey humpers
    – SMCs
    – Calf raises

    Mary
    Crunchy frogs, Leg raises, Box cutters during one more lap.

    COT, Name-o-Rama, and prayer wrapped us up. Good chatter today and even a little sweat (for YHC).

    SYITG