F3 New Orleans

Tag: @Jose10k

  • “Scissor me Softly” by Jose 10k – from Shooter

    Being out of sync with attendance the last few weeks YHC was refreshed to post at Grandmas on this Gloom..Since the start of the new year most credit goes to Russo for rejuvenating attendance at one of the Northshores original AOs… T👏🏼 to his dedication and persistent posting in leading our F3 brethren on the Northside.. As I recently signed up for multiple AOs over the weekend my brain 🧠 was in constant taught on what to bring or do on this gloom.. With the trusted Exicon and some assistance from Cowbell anything is possible… Hopeful of a Bushwacker showing, YHC figured the PAX would stay in proximity of the Firehouse in case of course there might be an A.L.A.R.M… With No Bushwacker in sight, the only alarmingly moment of the day would be Jose 10k suggesting some scissor ✂️ action with the Q on the benches while completing get this “Freak Nasties” by the Treen center.. He has most obviously gained great knowledge of recent Inclusion training, appreciate the compliment 10k 🤗😉…
    Enough of that so here is the breakdown…

    Warmup
    15IC Cherry Pickers, Moroccans, Toe Touches, Abe Vagodas, Grass grabbers and Imperial walkers…

    Thang
    1st A.L.A.R.M (Bus stop)
    25 rep count Incline Merkin, Step ups, Donkey kickoffs, run to the stop sign and return to the bus stop for Merkins. (Cowbell)
    2nd A.L.A.R.M (Treen center)
    25 rep count Freak Nasties, Squats, American Hammers run around the building and finish with Monkey Humpers. (Cowbell)
    3rd A.L.A.R.M (Rusty Pelican)
    25 rep count Carolina dry docks, Box jumps, LBCs run to stop sign towards the Marsh and return for 3x 10 sec Mission impossible hold. (Cowbell)
    4th A.L.A.R.M (Trailhead)
    25 rep count Burpees, Lunges, 2/1 Mountain climbers, run around the trailhead and concluded with a Monkey crawl up the steps..

    4 mins remaining PAX completed 15IC Crunchy frog, Oblique cross crunch, 💯s and Flutter kicks Cowbell style..

    Thanks to Murdock for traveling down from Pearl River and congrats on the new job as he closed us out with COT…

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Earth Day @ the A1C – from Einstein

    …and the Q forgot to do some Al Gore’s

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Hillbillys

    Thang: atop the Justice Center Parking Garage

    First round- using the down ramp; a few burpees, then side shuffle down ramp, a few burpees, then back peddle up ramp, repeat with side shuffle facing opposite.

    Second round: lunge-walk forward two parking spaces, lunge walk backward one parking space, traversing the whole upper deck

    Third round: one squat with a 3 count up-down pulse at each parking space stripe, traversing the whole upper deck

    for the pit-stop at the four corners we did:
    20 hip rolls
    20 bird wings (on your stomach with bird wing flap type motion)
    20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
    20 crunchy frogs
    20 atomic sit-ups
    20 swimmers (on your stomach with breast stroke type motion)
    20 left elbow to right knee sit-ups
    20 right elbow to left knee sit-ups

    last minute, Jose leads with leg lifts, then The Hammer with gas-pumps

    Count-o-rama

    The Hammer led us out with a prayer.

    Thanks guys. Always good to start the day with my fellow galoots.

  • White elephant (Special co-Q by Pokémon Deez Nuts) – from Russo

    Cooler-than-normal temps (50 degrees) greeted the Pax of 7 this morning for a recycled/repurposed beatdown. But, hey, it was new for ‘22, and for at least some, it was new to them, so we proceed!

    Warmup (All IC, 10x to 20x)
    – SSH
    – Toe touches
    – Arm circles
    – Good mornings
    – Self love

    Thang
    Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag (in this case, a quart sized Ziploc) 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”:
    -10 merkins
    -18 jump squats
    -25 squats
    -8 Hand release merkins
    -20 hello dollies
    -14 leg raises
    -30 monkey humpers
    -25 plank jacks
    -4 krakken burpees
    -8 SMCs
    -15 murder bunnies or groiners
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -24 Apollo ohnos
    -12 star jumps
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -33 cherry pickers
    -6 donkey kicks

    Between rounds, Pax also moseyed around Granny’s, on occasion doing the “column slalom” ™ to provide for some strategizing.

    There was just enough time to get in 20 IC Freak Nastys, a trip up the pilot house with 2 calf raises on each step, 10 star jumps at the top, and a quick round of a Mary (20IC American Hammers and Wife Pleasers).

    COT, name-o-rama, announcements and prayer closed us out.

    MVP to JV for his outstanding work imitating a bear for almost an entire round.

    I appreciate you all joining me and letting me lead another All-Star crew.

    SYITG

  • Almost a Visit to Granny’s – from Akbar

    YHC’s plan was to mosey to Granny’s for the main thang, but a backup plan was made after a peek at the weather last night. Unsure that anyone would arrive – with Pik still camping and JV announcing the fartsack at coffeeteria Saturday – YHC was pleasantly surprised when 3 cars pulled up at 5:14. Arriving to a dude with a flashlight and 2 bikes, with stuff strewn all over the aluminum picnic tables – where the back up beatdown would ensue – the backup plan was initiated and modified. Confirmed by Jose 10k, saying “I hope you don’t plan on going anywhere today.” We stayed at the courts and got down to business.

    PAX: Akbar, Jose 10k, Speedy, Vagabond

    Wu – SSH, Toe Touches, High Knees, Butt Kicks, Arm Circles (F/B), Self-Love, IW, Hillbillies

    7’s pull ups and squats

    11’s Benches: Freak Nasty, karaoke half court, then run – Renegade Row Merkin

    Recovery walk

    7’s Benches: Peter Parker with feet on bench, backward run half court/run, Tuck Jumps (modification jump squat or squat). Modification was taken by all but Speedy, who seemed to be the only one that could get his knees up that high:)

    11’s Stone Mountain, run, Squat

    Mary – LBC’s x 10

    Count Name, and YHC prayed us out.

    Announcements: Zoorich Classic Saturday

    Moleskin:

    Always good to have a backup plan in place. It wasn’t exactly what I pictured, but it worked.

    Wasn’t sure if anyone would actually show, so I brought a cinder block and some dumbells for a secondary workout if I was alone.

    Lots of legs today, and Speedy said his track coach was going to kill him with Districts tomorrow. After which Jose had my back saying how good it was to do other sports complementing track.

  • Breaking down the walls – from Shooter

    With YHC out for the week coming up I decided to sign up for back to back Qs.. Arrived at the top of the A1c to Hammer running around and Jose 10k planting the shovel flag through the wire guard rail.. Must admit the A1c checks the box for the coolest way to shovel plant than any other AO.. PAX increases by 2 more as BBQ and Moby pull up.. We get started with our warmup and as we get about 4 exercises in there are lights coming up the ramp.. Could it be the always behind Cowbell? Not this time,! Its an unfamiliar truck and as we chatter amongst the circle Mathlete (Kenny Rocks as later determined) exits and joins in..

    Warmarama
    15IC Seal jacks, Toe Touches, Self love, Cherry Pickers, Arm circles, SSH and Grass grabbers.

    Thang
    Walls of Jericho introduced a few years back by Grundy…
    7 exercises 7 reps 7 rounds with a lap in between..
    Exercises 8count body builders, Merkins, Mountain climbers 2×1, plank jacks, Donkey kickoffs, lunges 2×1 and jump squats.. Run a lap around the top of the parking garage.. R/R

    Finished with 4 minutes so took to our 6 for some Mary 15IC Little Manny crunches, Left leg over right knee oblique crunches F/J..

    Count, announce and COT

    Congratulations and T👏🏼 to Mathlete with his recent 🏆 in the JuJitSu tournament and the passing of his contractor test…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Clean and clear – from Shooter

    After a cleansing rain over night 4 PAX posted at the Scramble. With Easter break upon us we had a Northern guest in Jose 10k join us on this mild gloom. YHC arrived with he and Zoolander waiting in the darkness.. Planted flag and commenced with a warmup of 10IC Windmills, Grass grabbers, Torso twists, Cherry pickers, Touch touches and as Cowbell arrived we grabbed a tree for some leg swings forward /back and side to side OYO. Lizard 🦎 stretch and down dawg before Moseying our normal route through Mandeville adding an additional loop. Jose 10k with EarPods in tow moseyed about at his own pace, while the remainder of the PAX cruised at a modest pace. Returned and closed with down dawg stretch and another Lizard 🦎 stretch.

    Announce, count, COT

    Thanks for the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Real Simple – from Mobydick

    Couldn’t get much simpler. Three old guys and the kid drag the chain up and down the garage ramp for 45 min. Actually it was a Tabata like sprint drag. The Pax each took hold of the ends of the doubled chain and a third grabbed the middle. Then the ends sprint dragged past the middle til all their chain was stretched out. Then the middle sprint dragged between them till the chain pulled taught. Then repeat. It took 4 alternating drag tests each to get to the top. The odd man out lunged or sprinted to the top where all rotated and repeated to the bottom Ritate and back to the top. After 45 minutes of that mission declared accomplished

  • Tabata Tabata Tabata – from Mobydick

    A Pax if 10 showed up for a seriously non cardio workout. Pretty simple really. Make it as tough as you like. An 8 exercise set of 60 sec work 30 sec Rest Repeated 4 x. Commence with brief 20x IC TT/TTwists/Cherry pickers. Then first round MC by Tabata app broadcast to Bluetooth speakers. CCB Coupons for Curls Squats Presses Rows. You (1/2 the PAC )pick the intensity for 60 sec each. The other half did core tension Table tops. Bridges. Pilates crunches and 100.
    The App maximizes the flow. Doesn’t sound too rigorous but the lack of mumble chatter says otherwise. The last 2 minutes filled with SSH in cadence. 40 reps worth. Namearamma and much appreciated 72nd B Day/5 yr F3 Anniversary wishes and Brownie with candle. COT. Thanks guys for my Life Health and Strength

  • BLIMPS – from Jose10k

    I tried to reach out and get some help late Thursday evening on a beatdown. I called the great Cowbell for some wisdom, however, straight to voicemail. Perhaps he knew that I would EH him once I asked him for help. Oh well, I decided to go with one of his favorites: BLIMPS.
    Warm-up: ssh, grass grabbers, windmills, torso twists.
    The Thang: mosey to the bottom of the garage. BLIMPS: Burpees, Lunges, imperial walkers, plankjacks, and squats 5, 10, 15, 20, 25, 30. In between each one, run up the stairs, sprint the length of the garage, back down the stairs, sprint back to the starting spot. Mosey to the courthouse and repeat BLIMPS. Mosey back up to the garage for some Mary. COT
    Hammer prayed us out
    Bean and barely legal were running up the stairs as we drove off, I guess they forgot the beatdown starts at 5:15

  • Jump & Jive(talk) at the A1C – from Einstein

    Nice and cool at the A1C with temps in the 40s. Planet Venus blazing away in the southern sky.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, maybe some more…

    Thang:
    To the ramp for side shuffles down and lunge walk backwards halfway up – then sprint up the remainder, repeat facing opposite direction on the 2nd shuffle

    Then using the parking lot stripes for a squat at each stripe and 20 push-ups at each of the four corners of the parking lot,
    varying the push-up technique with pike push-ups, dive bomber push-ups, 3 point push-ups, and bird-wing antagonist-type push-up.

    Then for the second round – starjack jump at each stripe, and core exercises at each of the four corners of the parking lot,
    including 20 hip rolls, 20 double crunches, 20 v-ups, and 20 scuba steves for the antagonist.

    While “on the stripes,” we vintage pax had a significant/topical conversation about heros from our era; Rocky & Bullwinkle vs Boris Badenov & Natasha Fatale…
    Dudley Do-Right vs. Snidely Whiplash, Get Smart and Agent 99 vs. Chaos…and it so happens that Fletch can do a spot on imitation of Dudley Do-Right of the Canadian Mounties

    Count-o-rama

    Moby led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.