F3 New Orleans

Tag: @Jose10k

  • We didn’t start the fire at the Roxbury! – from Jose10k

    The mumble chatter was plenty this morning, and it started immediately. 8 showed up this morning, 3 ruckers and 5 gazelles. The runners did 4 miles and YHC had no clue what they talked about. Us Ruckers, that’s a different story. It started off with the new remake of “We didn’t start the fire” by Fallout Boy. Once we started there, then it was all about Hollywood and their remakes (Point Break, Road House, etc…) SNL movies that we love, including the classic Night at the Roxbury. Then it was onto MTV and their shows (Next, Room Raiders, Real World, Road Rules) which led us into comedians from MTV reality shows, then into new comedians vs old school comedians. Think Chris Rock vs Matt Rife. Anywho, made it back to the flag for COT. Shooter prayed us out. Intentions for Backdraft, Phoenix, Cowbell’s M, and all others both spoken and unspoken. Zoolander has the Q on Saturday (his birthday Q) 3 year anniversary at the A1C next Friday, the 28th of July. The F2 was great today gentlemen. As always, I am proud to call you my brothers. Thank you for posting/reading. And a special Happy Birthday to my 17 year old daughter!

  • How Granny got her Pax back – from Russo

    76 degrees to start this morning, and since YHC has been dealing with yet more allergies, I selfishly and secretly thought that flying solo might not be so bad. Easy ruck there and back. But no, fate had other plans, and I’m glad she did. Jose pulled up, fresh off a vacation fighting bears and Dolly Parton, and then Cowbell, for a Pax of 3, and off we went.

    Warmup (all 10x)
    – seal jacks
    – Self love
    – Grass grabbers
    – Toe touches
    – Cherry pickers
    – SSHs

    Thang

    Mosey to the seawall, where every 70 seconds of the travel it was:
    10 merkins
    10 gas pumps

    At the seawall:
    7 freak nastys (IC)
    14 step ups
    7 durkins (IC)
    7 urkins (IC)
    7 BSSs (2 is 1)

    This was where I reminded Jose “we have a lake” and he reminded YHC “yeah, well, we have a Pax.” Touche.

    At RIP’s
    Multiple rounds up and down the step of Rips, while the Pax was knocking out Rocky Balboas and Calf raises (all in about 7 minutes total).

    On the way back, every 70 seconds it was 10 plank jacks and 10 LBCs.

    COT, Name-o-Rama, announcements, prayer, in that order. Continued prayers for our F3 brethren dealing with some difficulties (including Turbo and Boo Boo), a young man named Phoenix, Cowbell and his M on their twin expectancy, and reminders about the 3 year Anny at the A1C on Friday July 28, the St. Vincent 500, Gnarly Nutria (this Wednesday), Zoo’s birthday Q on Saturday, and the Blue Moon night race at Fountainbleu on August 19.

    Thanks for joining/reading.

    SYITG

  • 1st & 10 – from Einstein

    A pleasent 73 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage. With Moby claiming it felt like a Fall day.

    Warmup:
    all 15xIC: toe touch, ss hops, neck rolls-standing, neck rolls on your six-back-forward-right-left, hill-billies, swimmers, thumb drives, imperila walkers,
    soccer-ankle rotations, scissors hops, smurf jacks, etc.

    Thang from the Exicon: 1st&10
    Approx. 100 yard “field” marked at 2 parking stripe increments. Perform 10 Burpees, 1 Merkin (11’s) at the 10, sprint the remainder of the parking lot.
    Mosey back to the “20.” Perform 9 Burpess, 2 Merkins, sprint the remainder of the parking lot, mosey back to the “30.” Repeat until all 100 “yards” and 11’s have been completed. Finished up with one minute of Rocky Balboa’s

    Worked up a pretty good sweat, according to BBQ’s KC hat squatch-o-meter.

    Mumble Chatter included; Avg age of today’s A1C PAX(old), plethora of burpees recently, Jose-10k’s sporting a coppertone tan(with the rest of us sporting farmer’s red), BBQ’s trip to Omaha for the CWS LSU victory, and Moby championing the health benefits of olive oil as he chugalugs from his new pocket flask

    Count-o-rama

    Jose-10K led us out with prayer, intentions for quick recovery for the suffering/injured.

  • Who says BOMBS are limited to the 4th or New years? – from Shooter

    With the opportunity available for YHC to post the Gipper it felt right to bring left over BOMBS out today. Temperatures should show signs of cooling this week according to forecasters, but apparently 86 at 6AM is still warm and super humid based on the perspiration reflected off the concrete.. Add a coupon to the mix and the sweat angels really come to life.. Music is a must whenever Jose10k is around and the count for cadences held true… Soon enough though the only noises to be heard were the grunts, heavy breathing and sound of anguish..

    Warmup
    15IC and 10IC
    SSH, Toe Touches, Wife pleasers, Bridges and Scorpion kicks.

    Thang
    B.O.M.B.S (coupon for overhead press)
    Prison cell burpees, over head press, Merkins, Big Boy Sit-ups and Squats..

    Teams
    Jose10k/Bushwacker
    YHC/Barely legal/Moby

    P1 exercises while P2 runs the trace toward the courthouse making a loop around the block.

    As time drew near YHCs team had to modify to finish. Returned the coupons for the count, announce and COT..

    Thanks to Jose10k for closing us out in prayer!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Gorilla Instincts – from Jose10k

    After spending two days in Pensacola swimming with my nephew, I got in at 9 last night. Tired, sunburned,and very sore. But that’s never an excuse to miss the A1C. 78 degrees outside, 92% humidity, still not a reason to skip the A1C. I was thinking about taking it easy, however, a traveler from far away (Slidell) rolled up at exactly 5:15. Anyone who travels that far, deserves a quality beatdown. To be honest, I hadn’t planned a workout. I was planning on making it up as we went. Warm-up: you know how it goes
    The Thang: Mosey over to the butterfly garden to pick up a coupon each. Mosey over to the side of the courthouse for a Shooter inspired Gorilla workout. But while walking there, a wise voice came over me. YOU INTENSIFY TO MODIFY. Y’all know who this wise voice is, wisdom beyond his years: that’s right, Hammer’s oldest boy: PickAxe. How do you intensify the Gorilla workout? That’s when I thought of another F3 brother, none other than the stepfather of the splash pad, Russo. I have to throw him a little love, I mean, we hate on him quite a bit. It’s his own fault, he opens his mouth about his lack of taste in 80s and 90s movies, it just makes him a target of ridicule. One thing that we can not make fun of, his intense workouts. And one of his favorite exercises is: murder bunnies. So that’s how we intensified this morning’s workout. 8 reps of each exercise, curls, shoulder presses, kettlebell swings, and merkins. Then murder bunny to the first intersection. 8 gorilla squats, then rifle carry the block back to the start. Returned the blocks, back to the top of the A1C for 5 minutes of Mary led by Hogs Breath. YHC had to leave to bring his car back for his daughter to use. As always, it was an honor to lead you gentlemen. Thanks for read. Hammer’s offspring has the Q tomorrow morning. Mark it in your calendar, and plan to show. July 28th marks the 3rd anniversary of the A1C. Come out and celebrate with us. I do hope that our cross town rivals will join us too. SYITG

  • Mighty Moby Motors On – from Einstein

    A bit humid at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.
    and with mumble chatter about being tired/stiff from cinder block workouts, a good stretching warmup was in order

    Warmup:
    all 15xIC: toe touch, neck rolls-standing, arm circles, side-to-side stretch, neck rolls on your six-back-forward-right-left, shoulder shrugs, swimmers, thumb drives, etc.

    Thang 1:
    Run down the parking ramps to the street, run around the block with four burpees at each corner,
    stop at the first small wall for step-ups, left leg first then right leg,
    mosey to the second small wall for box jumps – sets of three box jumps.
    It was on box jump number twelve where Moby suffered a blow-out, scraping his shin on the wall, YIKES!! If this has happened to you – you know it sucks!
    but nothing stops MobyDick…with blood trickling into his shoe…the old man pushes through!
    We forge ahead, with run up the parking ramps to the top deck

    Thang 2:
    on the upper deck, core exercises at the four corners (box-cutters, sit-ups, leg levers, left elbow to right knee right elbow to left knee)
    with bear crawl half way across deck, mosey, sprint other half, mosey, repeat.

    Count-o-rama

    Jose-10K led us out with prayer, with intentions for quick recovery for the suffering PAX

  • Rinse, Lather, and Repeat – from Jose10k

    Back to Back Qs, no problem. Especially when no one from Tuesday would be posting on Wednesday. So, you simply rinse, lather, and repeat. Sidenote 1: We all do appreciate Russo taking the week off, so we can try to catch up with him on the PaxMIner report.

    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang: Once again, the A1C has music. YHC brought the music to the Gipper. What does the Gipper have that the other AOs don’t: coupons. It was a Gorilla workout that Shooter introduced to me a few weeks back. Pick up your coupon and Mosey from the Gipper to the side of the courthouse. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run the entire length of the side of the courthouse to do 8 gorilla humpers.
    Mumble Chatter included the recent weather, pilots and pilot instructors, current real estate predicaments, and of course interest rates. Steve has the Q tomorrow, Einstein has Friday’s Q, and Bird has the Q for Saturday (expect Yoga). COT with of course the tremendous extra respect again in Covington. It’s music and respect at the Covington AOs. Maverick prayed us out. As always, I appreciate the opportunity to lead y’all, and I appreciate anyone reading this backblast. Sidenote 2, I am eagerly waiting for Russo’s slideshow trying to prove that the Karate Kid is a better movie than the Goonies. I think he suffered a head injury recently.

  • Gorillas in the Mist – from Jose10k

    I arrived to Grandma’s a little early to get in a little run before the beatdown. The weather came through the night before which brought the temperature down a bit. The humidity was there, but a little more bearable. I passed Steve on my run, so I knew I wasn’t going to be alone ( I was worried driving up to the AO). A good mile run, then back to the flag.
    Warm-up: Again, you’ve been to a beat down before, so you know how it goes.

    The Thang:
    I know, you guys have a lake. I know you guys have a tunnel. But once again, the A1C has music. YHC brought the music to Grandma’s House, namely CottonEye Joe.
    SSH until the word CottonEye Joe, then a burpee each time you heard that name. Great way to start the workout. Then it was to the trunk of the sentra to pick your poison. 35 lb plates, coupons, or a pair of 30 lb dumbells. It was a Gorilla workout that Shooter introduced to me a few weeks back. 8 reps of each exercise, 8 rounds. Curls, shoulder presses, merkins, and kettlebell swings. Run from stop sign to stop sign then 8 gorilla humpers. Rinse and repeat for 8 rounds. Followed it up with 3 minutes of Mary. COT with Shooter praying us out.

    Mumble Chatter included the recent weather, business operations in the Mandeville area, and LSU baseball. Steve, the resident Entomologist of Mandeville, taught us all about the Mayfly which is the popular diet of the local Horse Flies of Mandeville. Sadly though, I missed out on the stepfather of the AO, Russo. Where can he be? Did he see my name on the Q sheet and decided to stay home? He couldn’t be afraid of A1C guys coming into Mandeville? I’ll let you come to your own conclusion, but clearly something is up

  • Music and Respect – from Jose10k

    As y’all have probably learned that the cross town rival splash pad AO has a lake and a tunnel. The stepdad of both the Splash pad and Grandmas, Russo, has pointed out several advantages of both AOs. Russo is a smart man who is a great salesman. His back blasts are epic, creative, and inspiring. So YHC was curious if he could sell his AO, the A1C, like the stepfather sold his AOs. And it’s so simple: Music and Respect. That’s right gentlemen, at the A1C, you will always have music and respect. Rock n roll is always blasting, and the average age is over 50 (much respect). Top that Russo, I doubt you can, however, I eagerly anticipate reading your blackblast to see you try. I’ll leave your questionable movie choices for another backblast. FYI, how can anyone not like the Goonies. That’s damn near unamerican.

    Humid, check, hot, check, a group of highly motivated men ready to work out, check.
    Warm-up: y’all have been to a beat down, you know how that goes
    The Thang: Music, yes, music. We began with the Cupid Shuffle, a nice 4 minute song in which participants did shoulder taps until the song lyrics make you shuffle to the right 3 times, the left 3 times, butt kick into the air 4 times, followed by 6 mountain climbers. Then back to the shoulder taps.
    Open the trunk for various goodies, coupons, 35 lb plates, and 30 pound dumbbells. Pick your poison for some 11s on the ramp. Shoulder presses at the top, slow squats at the bottom, rifle carry your weight up and down the ramp. Finish it off, return the weights to the trunk, exactly 5 minutes of Mary. COT, with Moby praying us out. The summer heat and humidity is officially here boys, stay hydrated. Grundy is bringing the pain tomorrow. Thanks for letting me lead and thanks for the gentlemen. Goonies never die! Life is like a box of chocolates….

  • Mankini, Banana Hammock, Root Suit – from Einstein

    Yes, that was BBQ describing his preferred swim wear – anticipating showing off his F3 toned physique on his next beach visit.
    and the mumble chatter continued in that venue, easily overtalking the cadence

    After the early-bird one mile run we got to it;

    Long Warmup:
    Toe Touch, SSHops, Inperial Walkers, Good Mornings, Butt Kicks, Neck Rolls, High Kneees, Arm Circles, Imperial Walkers, Scissors, Smurf Jacks, etc.

    Thang:
    Three sets of about fifteen minutes of block work, separated by a run around the square block
    block work included; curles, rows, blockees, over-head press, sit-ups, eights thru the legs, windshield wipers, squats, skull crushers, murder bunnies,
    bear crawl with block snatch, farmer carry, rifle carry, etc.

    Circle-up, Count-o-rama, Legal leads us out with prayer.

    One humid mofo,this Wednesday morning, at The Gipper, but we all walked away better for it. Ha.