F3 New Orleans

Tag: @Jose10k

  • The deck on the upper deck! – from BBQ

    A mighty 5 worked the deck from the upper deck of the A1C. The warm up was 20 reps of self love, boxers, torso twists , arm circles forward and reverse, grass grabbers, mountain climbers, Willie Mays and Side Straddle Hops. A 52 deck of cards with 2 jokers and 2 bicycle card instructions. The cards were drawn one at a time. Hand release Merkins, jump squats, leg lifts and LBC’s were done according to suit and card number. The total reps done for each were 85 except for the LBC’s that were doubled and hit 170. The joker draw was a lap around the upper deck alternating forward and backward run and the other was a lap alternating karaoke. The bicycle card draw was 20 crunchy frogs and the other was 20 Freddie Mercuries. We had 2 minutes left and stretched. Fletch had a good one and new one to me for hips. Ask him to demo. We finished with the nameorama and COT. Moly Dick prayed us out and challenged us to help each other and the community. Thanks for the opportunity to Q!

  • Iron Pax week 4: We’re all super ants! – from Russo

    Pretty nice weather, a little on the humid side, but that’s picking nits, for the final week of the 2021 Iron Pax at the Lakefront this morning.

    Between a storm, a sinus infection, and vacation, YHC has been MIA for most of this year’s IPC, so my goal was to at least proctor and attempt some of the fun this week.

    As we gathered, Tanked Up took things to that next level with a (homemade) tee showing off his Raider Pride. Any Rummel alumni worth his salt (admittedly not much) knows the story of the Super Ants: an underdog Raider football team defeated the might Chalmette Owls (!!!) back in the day, and the moniker Super Ants made it into the newspaper write up (remember those?). From them on, a super ant is anyone that displays courage, heart, fight, and a motor that never quits (all characteristics of your typical college football “possession receiver”). Think Don Beebe running down Leon Lett. Danny Amendola. Abram Booty. Any Iowa receiver.

    I digress, but this week there was a colony of super ants that gave an incredible effort and pushed themselves HARD in the gloom.

    Pre Thang
    Quick warmup of seal jacks, cherry pickers, toe touches, and mummy kicks approx. 10x each, all IC)

    Thang
    A descending ladder, each set 25 reps, with a 25 yard run, followed by three burpees, and then 25 yards back for the next round of 25 reps.

    Rounds were:
    8 sets of curls (200 total)
    7 sets of squats (175 total, you get the picture)
    6 sets of overhead presses
    5 sets of kettle bell swings
    4 sets of merkins
    3 sets of thrusters
    2 sets of Bonnie Blair’s
    1 set of blockers

    Finish those, and you work your way back up the ladder, times for a total of 52:30.

    Major T claps to Grundy and Tanked up for setting the pace, but incredible effort and very little resting (excluding YHC) from what I saw.

    A mosey back from the Shaft and a COT closed us out with name-o-rama, announcements (F3/FIA mixer on the 21st and NOLA convergence on the 16th), and a prayer. Special appearance by Speedy and Cowbell, while Bean, Swoll Patrol, and an FNG had to scamper out early.

    Much respect to Zoolander for commandeering the coupons and markers and helping to coordinate this week. It was very much appreciated.

    Raider Pride and SYITG

  • Deck of death with a bunch of old cores – from Jose10k

    On a beautiful crisp morning, YHC arrived to the a1c realizing that he had forgotten to create a workout for this morning. Softball had kept him out to late the night before, so he reached into his bag for supplies. The usual crew showed up. I quickly found a deck of cards and it was on!
    Warmups: arm circles, self love, torso twists, and something else ( with 10 hand released merkins in between). Inspired by STEVE, lt. Dan’s across the parking garage. Moseyed back to the center, rock music playing, the deck of death began. Hearts: leg raises. Diamond: big boy situps, spades: gas pumps, and clubs: freddy mercurys in cadence, the joker was 5 calf raises on each step, up all 3 flights. Deck of death, core style! COT, and einstein prayed us out! Thanks for letting me lead brothers.

  • StarJump Ladder – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hill Billys, Shoulder Shrugs, Imperial Walkers,
    Swimmers, Arm Circles, Seal Jacks, Thumb Drives, Smurf Jacks, Drew Brees, Fake Jump Rope

    Thang:
    Using the twenty four parking space striping, the Pax performed a StarJump ladder:
    1 jump every other space, 2 jumps every other space, 3 jumps every other space, 1 jump plus 1 up to 13 for ecery other stripe, then back down the ladder
    Core exercises done between each round included: iron crosses, left elbow-right knee, right elbow-left knee, right hand-left foot, left hand-right foot,
    scuba Steves, reverse arches.

    The PAX: BBQ, Einstein, Jose-10K, MobyDick

    Count-o-rama, Jose-10K leads us out with an excellent prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • 43 gets you HATE – from Jose10k

    Finally some cooler weather arrived. As happy as I was for the arrival of this cold front, I was happier for the arrival of 4 of my brothers.
    Warm-ups: ssh, self love, grass grabbers, torso twists
    The thang: The deck of death
    Hearts: hand release merkins
    Diamond: copperhead squats
    Clubs: apollo onos (2 is 1)
    Spades: right elbow to left knee, left elbow to right knee (2 is 1)
    Joker: 2 calf raises per step from bottom to top of the parking garage
    COT and Moby prayed us out. Thank y’all for allowing me to lead such a great group of men.

  • Red Light, Green Light – from Russo

    Sometimes the most fun and effective way to get some something done is to take it back to when we were kids, when it seemed like everything was simpler.

    That was the goal this morning at Grandma’s. Grover owns the “Duck Duck Goose” beatdown, and I still haven’t found a way to plan an effective “Red Rover Red Rover Send Bushwhacker On Over” beatdown in a Post-COVID world, so in the meantime a fine looking Pax of 7 took to the old Mandeville streets to play some Red Light Green Light.

    Warmup (all IC 15x to 20x)
    SSH
    Grass Grabbers
    High Knees
    Cherry Pickers
    Imperial Walkers
    Mummy Kicks

    Thang
    Very simple: mosey around, call “Red light” randomly along the way, and perform exercises of varying reps (e.g. 10 burpees, 50 butt kicks) and distance (e.g. Duck walk), call “green light” to pick the mosey back up.

    The goal was to push the pace a little, but keep it light enough to figure out what our favorite football teams would do in the fall, and if there was time left, solve the world’s problems.

    Beatdown included the following:
    – circle ups
    – merkins
    – squats
    – Apollo Ohnos
    – Bobby Hurleys
    – monkey humpers
    – gas pumps
    – plank jacks
    – shoulder taps
    – butt kicks
    – duck walk
    – murder bunnies (what’s up, IRON Pax, we’re ready)
    – freak nastys
    – step ups
    – LBCs
    – big boi sit-ups

    YHC timed it relatively well, leaving no time for Mary, but plenty of time for a COT, name-o-Rama, announcements, and prayer from Hammer (thank you, sir).

    Announcements included kick ball this Thursday, Iron Pax starting up soon (register, earn points good toward nothing but pride and fellowship), and Akbar’s anny Q on Saturday.

    Thank you, gents, for joining and wishing Cowbell a safe and enjoyable trip out to Oregon this week.

    SYITG

  • DORA and her sister.. – from Shooter

    YHC has a history of bringing coupons to the A1c and today would be no different.
    5 PAX joined at the top of the parking garage for the warmup which consisted of 15IC Cherry Pickers, Arm circles, windmills, Imperial walkers and Grass grabbers.

    PAX dropped below one deck to the FIT sitting with some coupons ready for the taking. Partnered up with a coupon instructions given. DORA 100/200/300
    Squat thrusters, Chest press and curls.
    P1 kept rep count while P2 back pedaled halfway up the ramp and turned and sprinted the remainder. Moseyed down on the return to pickup count. DORAs half sister 50/100/150 Kettle swings, Overhead press and Carolina dry docks or as Akbar calls them Stone Mountains.. This time Carioca up the ramp and Mosey backdown.

    With few minutes to spare returned the coupons to the FITest of resting places and back up too for some Mary. 20IC 💯s, leg raises and hands to heels..

    Appreciate you men following my lead and 👏🏼 to Moby for closing us out in prayer.

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Some of this and some of that! – from Shooter

    6 PAX decided to join YHC this Gloom at the Scramble. Still keeping with the primary goal of running on our Thursday route I decided to mix in 5 stops along the way with some varying exercises at each stop. Having the return of Sir Bushwacker promised to fill the Gloom with welcomed chatter all the while Jose10k and Cowbell ran the streets of Mandeville at their own pace..

    Brief warmup
    15IC Monkey humpers, grass grabbers, SSH, Scorpion kicks and then lizard crawl for about 30 feet.

    Off we went cutting off the circle and stopping at Monroe and the gate to the pier twice and once at the end of the pier for reps of 5,10,15. These included Body builders, Merkins, Shoulder taps, squat jumps, squats, leg lunges, freak Nasties, Irwin’s and Carolina dry docks..

    Once back at the AO we wrapped up with some core LBCs, scissor kicks, hello Dollies, Rosalitas, freddie Mercurys and leg ups while each PAX completed reps of 10 pull-ups and 10 chin ups.

    PAX finished with Count, Annouce and COT

    YHC prayed out the PAX with intentions for Waterpiks patient and Cowbells travels this weekend..

    Appreciate the follow men and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Rising Up, Back On The Street – from Russo

    YHC was taught in 2nd or 3rd grade that if you want to attract eyeballs to your writing, you need a hook: a catchy title or an opening sentence or paragraph that draws attention.

    I may not always be successful, but that’s my goal with these. I had no hook for this morning: that is, until the twin muses of Eagle 98.1 and the band Survivor provided inspiration from the 80’s classic “Eye of the Tiger”.

    Good looking pax of 10 braved the heat and humidity this morning to “rise up” and get “back on the street”…literally. They did their time and took their chances, went the distance, and got back on their feet: just men and their will to survive.

    Warm-up (all IC 15x to 20x)
    – Seal jacks
    – Grass Grabbers
    – Cherry Pickers
    – Self Love
    – Torso Twists
    – Goofballs
    – Imperial Walkers

    Thang

    Tabata today, 45 seconds on, 15 seconds rest, 1 to 3 exercises per stop, mosey a block or two between stops.

    – 8 Count Bodybuilders
    – Squats
    – LBCs (multiple rounds)
    – Shoulder taps
    – Scissor kicks (definitely NOT flutter kicks)
    – Lunges
    – Flutter kicks (definitely NOT scissor kicks)
    – Peter Parker’s
    – Crab cakes
    – Burpees
    – Monkey Humpers (Not at Steve’s front door desire the request)
    – Star Jumps
    – Freak Nastys
    – Step UPS

    A mosey took us back to start, where YHC could sense Shooter itching to stretch out his calves, so we did 3 calf raises at each step of the pilot house.

    Back at the bottom, a few more LBCs, a standard plank, and a chill cut wrapped things up.

    COT, Name-o-Rama, Announcements (sign up for Iron Pax, leadership meeting tonight on SS), and Prayer closed us out.

    Thanks, gents, for joining me. It’s always enjoyable, especially when we’re graced with a Bushwhacker sighting. Best of luck to you as you start your new adventures!

    It was encouraging seeing a couple newer faces (Bends and Swoll Patrol). I hope these two stick around! And the same goes for the “regulars”.

    Until next time, SYITG.

  • Chi Chi Ah Ah – from Jose10k

    Friday the 13th, how would I create a beatdown for this historic Friday. Thoughts were bounding around my head all day. I was excited after dropping off my daughter to start planning, however, my nephew blew up my phone with countless Algebra 3 questions late into the night. Still, I had to create something. Then I worried that the resident 80s/90s pop culture buff (Hammer) would find countless holes in my movie references. Too much pressure on YHC, so I limped in with a simple version of a Friday the 13th beatdown. All exercises were in reps of 13. Maybe next time.
    Warm-ups: ssh, torso twists, grass grabbers, arm circles, shoulder presses
    The thang: 4 corners each corner reps of 13, first round was merkins with simple jog between corners, then jump squats with back paddle half way, sprint the other half. Then a Waterpik fav, bear crawl the length of the parking garage with a merkin at each painted line. Lunge walk back. Moseyed to the rock garden for some coupon work. Curls for the girls, then rows, squats and kettle bell swings. Moseyed back. Then 5 calf raises each step all the way up, followed up with Mary. COT with Legal praying us out. Thanks for the chance to lead gentlemen, always a pleasure.