F3 New Orleans

Tag: @Jose10k

  • Ruckers Rule!! – from Shooter

    With mild conditions 7 Hims took the 💊 to get out there and put in some work.
    5 mins of warmup and then YHC sent the Ruckers out for 20 out and 20 back who ruled the day over the runners. Runners took the East Causeway approach sticking to the sidewalks, through Golden shores and to the entrance gate and back down Messina to the AO..
    Wrapped up with some Mary.

    Closed out with COT, until the next Gloom
    👍🏼👊🏼✌🏼!!

  • Hammer Time: The Return of the Smackdown – from The Hammer

    Warm-up (The Forge):
    • Sledge Swings – Arm circles forward and backward (because the hammer must be warmed up before striking).
    • Anvil Hops – High knees to get the legs fired up.
    • Grass Grabbers – Toy soldiers to loosen the hamstrings.

    The Beatdown (Hammer Strikes Again):
    (Each exercise represents a different part of a hammer’s swing—because every rep is a blow of punishment.)

    Round 1: The Wind-Up Mini Murph
    • 5 Pull-ups (You’re lifting the hammer over your head.)
    • 10 Push-ups (Pressing down with force.)
    • 15 Squats (The weight of the hammer bearing down.)
    • Run a lap around the block, stopping at each corner for core work:
    • Corner 1: “Hammer Hold” – 20-second plank
    • Corner 2: “Jackhammer” – 20 mountain climbers
    • Corner 3: “Wrecking Ball” – 15 big-boy sit-ups
    • Corner 4: “Sledge Slam” – 10 burpees (because why not?)

    Round 2: The Follow-Through
    • Repeat the Mini Murph (5 pull-ups, 10 push-ups, 15 squats, 5 rounds).
    • Another lap around the block with core exercises at each corner (same as above).

    Finisher: “Nailed It”
    • Hammer Smashes – 20 jumping lunges (each leg = 1)
    • Drop the Hammer – 10 burpees
    • Victory Hold – 1-minute wall sit

    COT and Out!

    Hammer, thanks for returning and reminding everyone that workouts don’t have to be fun to be legendary.

  • The Blind Leading the Blind – from Steve

    But hey, at least there were no shot puts involved!

    As sometimes is the case, the most amusing part of the beatdown happened in the first few minutes, as Jose entertained us with tales of being a track coach.

    Coach 10k has got some stories, and it dawned on me that if he could hone his sound effect skills over the next 20 years (a la that dude from Police Academy), he might just take over storytime for Frank.

    YHC came somewhat prepared today with a car full of props (ok, not all-in Mathlete style, with the full gym in tow). Bush had reached out the day before to poke and prod as he is prone to do, insisting (correctly!) that we always do the same ol’ shit. Touché. Well, you gotta step up and Q it yourself then, Bush!

    Anyway, he personally requested balls to the wall, which YHC would’ve happily included, but alas, there was no Bush to be found this gloom.

    Cycled through each of the following stations twice. Second time through we replaced the merkin rows, which were brutal, with a core exercise. Once everyone had two turns at each station, hit the slalom and up the stairs for a round of SMKs/Lunges up top. Rounds were:

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Leg Raises)
    Squat Thrusters (x30)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Crunchy Frogs)
    Curls (x40)

    Up Stairs – 20 Lunges (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Gas Pumps)
    Chest Presses (x40)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Freddie Merc’s)
    Alpos (x30)

    Up Stairs – 20 SMK’s (2:1)

    Once Jose departed, Russo and I discussed how snow days work when you’re home schooling, as well as the ins and outs of starting a global crochet empire. Forget Etsy, these baby blankets, beanies, and booties come with Kardashian endorsements and are featured in viral Tik Tok dances. Russo already booked flights to Shenzhen to tour their manufacturing plant and see if their knitting is up to snuff.

    All in all, if not an inventive beatdown, it was at least effective one. COT and Russo took us out. RCR is rapidly approaching, if you don’t have a team, get one today. I believe the Pork Chop Express might still need a few guys.

    And thanks to these two gents who make it a point to be consistent and keep people like myself accountable. I am incredibly appreciative to be out there with you two.

  • The Blind Leading the Blind – from Steve

    But hey, at least there were no shot puts involved!

    As sometimes is the case, the most amusing part of the beatdown happened in the first few minutes, as Jose entertained us with tales of being a track coach.

    Coach 10k has got some stories, and it dawned on me that if he could hone his sound effect skills over the next 20 years (a la that dude from Police Academy), he might just take over storytime for Frank.

    YHC came somewhat prepared today with a car full of props (ok, not all-in Mathlete style, with the full gym in tow). Bush had reached out the day before to poke and prod as he is prone to do, insisting (correctly!) that we always do the same ol’ shit. Touché. Well, you gotta step up and Q it yourself then, Bush!

    Anyway, he personally requested balls to the wall, which YHC would’ve happily included, but alas, there was no Bush to be found this gloom.

    Cycled through each of the following stations twice. Second time through we replaced the merkin rows, which were brutal, with a core exercise. Once everyone had two turns at each station, hit the slalom and up the stairs for a round of SMKs/Lunges up top. Rounds were:

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Leg Raises)
    Squat Thrusters (x30)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Crunchy Frogs)
    Curls (x40)

    Up Stairs – 20 Lunges (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Gas Pumps)
    Chest Presses (x40)

    Up Stairs – 20 SMK’s (2:1)

    Jump Rope
    Merkin Rows w/ Dumbell (R2: Freddie Merc’s)
    Alpos (x30)

    Up Stairs – 20 SMK’s (2:1)

    Once Jose departed, Russo and I discussed how snow days work when you’re home schooling, as well as the ins and outs of starting a global crochet empire. Forget Etsy, these baby blankets, beanies, and booties come with Kardashian endorsements and are featured in viral Tik Tok dances. Russo already booked flights to Shenzhen to tour their manufacturing plant and see if their knitting is up to snuff.

    All in all, if not an inventive beatdown, it was at least effective one. COT and Russo took us out. RCR is rapidly approaching, if you don’t have a team, get one today. I believe the Pork Chop Express might still need a few guys.

    And thanks to these two gents who make it a point to be consistent and keep people like myself accountable. I am incredibly appreciative to be out there with you two.

  • LEG WORK & LOWER BACK at THE A1c – from Einstein

    Cool this morning at the A1C ~ 38 degrees.

    WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, merkins, parker-peters, side to side lunges, etc.

    THANG: set of 11s on the upper ramp; narrow leg squats in speed skater position at the ramp bottom, wide leg squats in speed skater position at the ramp top
    UP THE RAMP – slow skater walk up the ramp in speed skater position.
    DOWN THE RAMP – pax choice of: run forwards, run backwards, side shuffle left, side shuffle right, karaoke.

    Mary: all on your six; big boy sit-ups, left elbow to right knee, right elbow to left knee, BBQ’s hip stretch

    Moby prayed us out

  • Well, Well, Well did someone ring Cowbell? – from Shooter

    Shifting to a little more weight lifting in the New year. YHC still plans to keep his AO commitments and his down payment of Qing..
    My what a surprise he would have on this Scramble with Cowbell rolling up in the man wagon (Suburban) in Cowbell fashion right on the dot as the PAX was already starting on the warmup.
    Today produced 3 groups of 3 different speeds of runners and 1 lonely Rucker in Akbar.

    Normal route with 2x loop for some, 1 loop for others and a 20 out and back for the other..

    Prayers for LA fire victims and for Roxanne battling liver issues.

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

  • 4 Corners – from Akbar

    YHC arrived to Jose rucking in squares at the Marsh dodging the intermittent rain this gloom. Hammer and Pik out for the week, we got to work on 4 corners after a good warm up.

    On the court: Stone Mountain, Freak Nasty, Apollo Ohnos, and Crunchy Frogs, followed up a run down to the first stop sign and back. 5 reps each corner, ascending by t5 up to 25.

  • Run Cajun Run Mumblechatter, and Teethchatter – from Ballz Deep

    Another Thursday, another 5k. The saddle is starting to feel familiar again after the holiday hiatus. The usual suspects arrived at 5:15. Although we miss #The Hammer as he prepares for the Louisiana Marathon. He will return soon!

    Jose 10k, Steve, Shooter, and I rounded out the group on this cold Thursday morning. Warmups were:
    10 count Ass Grabbers
    10 count side straddle hops
    10 count arm circles, front/back
    10 count windmills

    An “Elevens” modification was used to honor 01-09 before the normal running route:
    1 mountain climber, 9 merkins… 2 mtn climbers, 8 merkins, and so forth. 45 pushups total helped get the blood viscosity higher.
    Mumblechatter included learning the great Run Cajun Run group names. Talked outdoor sports with Shooter. Talked the merits of deermeat burritos, how to justify buying a boat off love for fish tacos, why Adam Sandler never picked Steve for pickup basketball in LA, and how unlikely the Steelers are to beat the Ravens Saturday. #Shooter led the way on a double 3.8 mile loop around Hermitage Court. That, plus the “elevens” modification had us return with 2 minutes to spare. Run Cajun Run announcement, and COT to finish. Plenty of hearty mumblechatter to distract us from the teethchatter.

  • KISS with Crucial Taunt – from Jose10k

    Late Friday evening, when everyone else was busy pretending their weekend plans were too important to sweat it out, I decided to keep it “simple stupid” and crank out a Murph at the marsh. Because why not combine the serenity of nature with a borderline masochistic workout, right?

    We kicked things off with a quick warm-up around the flag—mostly to loosen up, but also to stall and hope for a miracle excuse to skip leg day. No such luck. Straight to the marsh we moseyed, where we proceeded to grind through 20 sets of 5 pull-ups, 10 push-ups, and 20 squats.

    Now, here’s where the comedy gold begins. You’ve got Bird over there doing jump squats with a full spin like he’s auditioning for Cirque du Soleil, and Zoolander showing off with thumb-only pull-ups and one-legged inverted Bulgarian split squats. The rest of us? Oh, we were doing our own kind of heavy lifting—debating whether Guns N’ Roses could out-mosh New Kids on the Block, swapping embarrassing stories about our ‘90s crushes, and contemplating if VH1’s Behind the Music counts as cardio.

    After wrapping up the Murph and rethinking life choices, we moved on to some Lt. Dan lunge-walking—because who doesn’t love a good Forrest Gump reference in the middle of quad destruction? We finally ran into Grundy, who had been “enthusiastically” searching for us by running laps around the lakefront. (Sure, buddy. We believe you.)

    Stop signs became our new nemeses, where we busted out 20 squats at each one. At the second-to-last stop, we switched it up with two rounds of 20 penguins and 20 LBCs because nothing screams camaraderie like flapping around like aquatic birds. A few brave souls sprinted to the flag to finish strong while the rest of us casually redefined what counts as a “sprint.”

    We wrapped up with C.O.T., where Russo prayed us out, undoubtedly asking for divine intervention to heal our sore muscles and to forgive Bird and Zoolander for showing us all up.

    Thanks for letting me lead, gentlemen. Next time, let’s try something harder—like keeping a straight face when Zoolander breaks out those one-legged shenanigans again.

  • Hot Sauce, Bushwhackers, and Catapults: A Wet and Wild Morning at the A1C – from Jose10k

    So there I was, ready to tackle the day in a parking garage, wetter than a swimsuit calendar in monsoon season but warmer than yesterday’s frozen hellscape. Just as I was prepping for some solo misery at 5:14 AM, Fletch rolls in like a spicy savior, hot sauce in hand. This wasn’t just any hot sauce, though—it was Fletch’s special blend, the kind that burns twice, if you know what I mean. Naturally, I knew it had to go to Bushwhacker, the only guy who won’t whine about getting left out of the heat.

    And just as I’m cursing the heavens for starting without him, who do we see rolling up in his signature white chariot? Bushwhacker himself, arriving late but still managing to make an entrance. Hot sauce exchange complete, we got to work.

    Since it was January 10th and football is life, we honored the playoffs with a First-and-Ten special: a brutal round of 11s, featuring burpees and copperhead squats on opposite ends of the driest concrete we could find. Between sets, we experimented with various ways to move—sprinting, sidestepping, karaoke-style, bear crawling, and then, thanks to Bushwhacker’s brilliant idea, catapulting. Turns out, launching yourself repeatedly down a parking garage isn’t the best move unless you’re training for the Olympic Dizzy Decathlon. Three attempts in, Bushwhacker was down for the count, but hey, at least he left us all laughing.

    We wrapped it up with a trip to the spa—aka, the driest spot for some Mary. We crunched through LBCs, flapped like penguins, and topped it off with the infamous wife pleasers (a crowd favorite for both fitness and innuendo).

    By the end, I had to bounce, leaving the rest to round-robin their way through the last few minutes. COT brought it home, and I thanked the crew for letting me lead—a morning filled with sweat, spice, and more questionable decisions than a college frat party.

    Remember: never catapult the length of a parking garage, but always show up with hot sauce.