F3 New Orleans

Tag: Shooter

  • Someone used to be reliable with those backblasts. – from Russo

    Let me tell you about this morning’s workout from the perspective of Jose10k, who, mind you, wasn’t leading but set a personal goal with paxminer. The only way to achieve the goal is to get credit for the workout.

    First off, Jose10k, being the overachiever he is, strapped on a 25-pound ruck sack and decided to play Man vs. Mandeville before we even started. He ran through the downtown streets, up and down the Trailhead, and even made the stairs his personal Everest—for 40 minutes. This man was on a mission to redefine cardio. My backblast, my own personal compliments.

    Then Russo, the designated leader (but clearly not the main character), took over. He started with a warmup—nothing too fancy, just enough to make us wonder if Jose had extra oxygen tanks in that ruck sack. Afterward, we moseyed to the well-lit arches on the trail, probably so Russo could see the look of regret in our eyes as he introduced 11s: shoulder-tap plank jacks and merkins. Shooter made light work of the situation. Performing each exercise with perfect form and precision. He thoughts of the buck he’s been seeing on his deer cameras. His focus was on bagging this deer, and the pavement felt his wrath.

    Here’s the kicker: to get from one end to the other, we lunge-walked. Yes, lunge-walked, like we were auditioning for a low-budget version of the nutcracker. Then we backpedaled to the start, because apparently walking forward wasn’t hardcore enough. To top it off, we had to slalom the entire Trailhead back. By “slalom,” I mean weaving like we were training for the Winter Olympics, except instead of snow, it was pavement, sweat, and a faint sense of dread.

    Russo’s idea of “rinse and repeat” wasn’t so much about refreshing us as it was about turning our legs into spaghetti. Meanwhile, Jose10k cruised through it all with the casual intensity of a man who already ran a marathon before breakfast. Shooter set the pace, while we chased after him as fast as we could. Plus, as per the norm, Jose had to duck out early to educate the future leaders of tomorrow. As I heard through the grapevine, Shooter crushed the remaining 11s, and God help that Buck try to survive Shooter’s pursuit.

    In summary: Russo led the workout, but Jose10k was the workout.

  • Well, we have to do something – from Akbar

    3 HIM in the early gloom on a dreary morning. After the Lakefront Massacre of Waterpik calling a pass the Q – each man put his best (or worse) beatdown in: Jose 10k’s 200 individual squat Dora, Zoo’s Bear Crawl on the Breakers, Birds leg burner and other downpainments. YCH arrived with a full body ladder and we were done with it on the 2nd block. But we prevailed.

    Warm up: Grass Grabbers, Imperial Walkers, Hillbillies, Arm Circles, Self Love, and Shoulder tabs.

    Mosey to the playground for 3 sets of 10 pull ups and 15 SSH.

    Ladder up and down on 4 corners: 5, 10, 15, 20 of Tempo Merkins, Mountain Climbers, Stone Mountains, and Copperhead Squats

    Take a breather at the court, then to the tables for Freak Nasty, Bulgarians, Supermans

    Mary and plank to the end.

    Appreciate the post! SYITG,

    Akbar

  • Will the real Ken Cooley please stand up – from Waterpik

    Waterpik Q’d, however, since I don’t run and talk. I, Jose10K, was a witness to the entire conversation. This is my recollection of the event in question:

    The 5K Diaries: Sweat, Soap, and Socialism

    It was a warm, humid, misty morning—perfect conditions for a casual 5K that quickly devolved into a mashup of Hot Takes on Everything. The run kicked off with an innocuous query about why Waterpik doesn’t send out aggressive, mic-dropping press releases. (Seriously, who wouldn’t want to see “BREAKING: Cleanest Gums in the Game!”?) But alas, the user base is too niche and too predictable—just the same folks posting the same tired questions. Moral of the story? Post boldly and question everything.

    By mile one, sweat was pouring, and the topic shifted to insurance—where the discussion hit “sprint pace.” Apparently, Ken Cooley emerged like a Revolutionary War reenactor, bellowing something akin to “No premiums without transparency!” Government corruption and spending became the villain of this story.

    Mile two brought the big guns: socialism versus capitalism. Shooter, the group’s resident firebrand, went full scorched-earth. The kids these days? Soft. Entitled. Looking for handouts instead of hauling themselves up by their bootstraps. The pension debate? Oh, he was livid. Crooked officials getting fat payouts while the honest folk slog through the system? Don’t even get him started. Shooter’s voice reached such decibels that passing runners thought he was coaching someone through the finish line.

    By the time you crossed that 5K marker, it wasn’t just your legs that were exhausted—your brain had run a marathon of debate, grievance airing, and revolutionary rhetoric. And yet, amidst the misty chaos, one thing was clear: never underestimate the power of humidity and a good rant to fuel a run.

  • Omaha, Omaha, Omaha – from Waterpik

    Bird’s birthday beatdown left us walking around like T-Rexes, so Monday turned into a core day—a decision fueled by equal parts soreness and regret. Warmup? Pull-ups and Big Boys, but the collective ‘grumble grumble’ forced a mid-workout audible. From there, it was Superman’s and 100s at every stop sign on the way to the lakefront—because why not? A wall session of derkins reminded us gravity is undefeated. On the way back, Peter Parkers and American Hammers at the stop signs ensured the abs had no escape. Finished it off with a spicy four-corner special: burpees at each corner for maximum suffering. COT to wrap it up, but only after we stopped questioning life choices.

  • The Three Amigos: Ken from Humana does voiceover work? – from Jose10k

    3 HIMS woke up this morning and took the red pill to run through the streets of Mandeville. A Jose10k pace made the conversations even more interesting. Hogsbreath fartsacked due to a better offer he couldn’t refuse. 3 miles doing the usual route followed by 5 minutes of stretching for 2 of us who are off to do the turkey trot. While running, we were entertained by Shooters talent of voices and extravagant accents. A man of many talents. Happy Thanksgiving my brothers!

  • Happy Thanksgiving Eve: You have to bring a side to dinner y’all – from Jose10k

    Enjoying my week off of teaching, Qing my 3rd straight beatdown, happy to finally workout at the Gipper. The weather: somewhat cool, foggy, but a calm morning.
    Warm-up: The usual morning stretches to get everyone ready to workout.
    The thang: It’s Thanksgiving, and when you arrive to the dinner, you have to bring something with you, right? The best thing we can bring at the Gipper, a coupon. We each picked up a coupon. We did 10 kettle bell swings, 10 squats, and 10 merkins on your coupon. Rifle carry for 1/2 a block, repeat the exercises. Two blocks down, one block up, two blocks back.
    Return the coupon, circle up for some Mary.
    10 minutes of core with a Jose special: wife pleasers with extra pulses in the middle.
    COT with Shooter praying us out. Thank you for DrillBit for posting from Kady, Texas. Safe travels for all. I will see some of yall at the scramble tomorrow, I will see some of y’all at the turkey trot tomorrow. Everyone be safe, and have a happy Thankgiving. Tell everyone in your family how thankful you are to have them. I know how thankful I am for each of my F3 brothers.
    https://media1.tenor.com/m/nQRspaALoHYAAAAd/thanksgiving.gifSYITGhttps://giphy.com/gifs/Friends-friends-tv-the-one-with-rumor-hs0If3hDc1zVhwimMP

  • Tunnel of Love: Nope, the Ladder of Hate – from Jose10k

    Muscle memory had me up early this morning, so YHC ran 2 miles before the beatdown. Of course there was music, classic soundtrack from American Pie inspired me to dance before the warm-up. It amused the guys.
    Simple warm-up- then to the tunnel……To the tunnel, are ya’ll crazy? Jose doesn’t do the tunnel. We moseyed to the outside of the stage where we were joined by an out of town visitor: Drillbit. Here is where we started the thang: Ladder Time. 10 reps of sumo squats, then run to the stairs, up the stairs, and back to the beginning. 10 more sumo squats and 10 lunges, run up and down the stairs again. Sumo squats, lunges, monkey humpers, dirkings, freak nasties, stone mountains, burpees, big boy sit ups, crunches, American Hammers, Penguins, and flutter kicks. Great mumble chatter and some grumble grumble. COT with Russo praying us out for safe travels for DrillBit and all those traveling for the Holidays. Thanks for letting me lead/reading this backblast if it posts….SYITGhttps://www.youtube.com/watch?v=hq8dCkkhYsk

  • Election Interference – from Steve

    Well, the day has finally come. Would Tank make it through this final stretch without having an aneurysm or a heart attack? Quinnipiac polls had it at 50-50 odds. But of course we all knew that if the 100 miler or the Beast or the 2 Murphs a day couldn’t kill him, this election was also unlikely to.

    But not everything went smoothly yesterday – over at Granny’s we had some election interference with an unregistered voter named “Excitebike” attempting to cast a vote outside his district (and state!). Apparently, Excitebike (who could provide no proper identification), is in the process of Northshore naturalization and, after a pending move from Katy, TX within the next year, we will be seeing a lot more of him. So of course Granny welcomed him with open arms and we took off for the polling booths scattered down Girod Street towards the lake.

    Add an exercise at each intersection for two short ladders:

    R – Ranger Merkins x10
    E – E2K x20 (2:1)
    P – Peter Parkers x30

    D – Donkey Kicks x10
    E – E2K x20 (2:1)
    M – Merkins x30

    Once at the lake we did some sea wall business (Bulgarians, Freaks, Step Downs, etc.) and then over to Rips for some stair business (climb the stairs 4x skipping steps, calf raises), until finally it was time to head back for our last ladder:

    I – Iron Mikes x10 (2:1)
    N – Never Cross Dolly x20
    D – Derkin x30

    The remaining 3 intersections were simply stops for merkins cuz… well, ‘Merica.

    Back at the flag, we made sure there were no chads left hanging, as we closed it out with a quick Mary and COT. Russo took us out with prayers for healing our country and especially prayers for Jose and his family as they deal with the loss of Katie’s mom.

    Welcome Excotebike, looking forward to more posts with you, brother. As always, appreciate the opportunity to lead and to get better out there with you gentlemen.

  • Splashpad without much of a splash – from Russo

    Fantastic weather this morning for a krewe of 4. Lots of good mumblechatter (most of which should not be repeated for posterity) among Steve, Shooter, Pelican, and YHC.

    Warmup
    Toe touches
    SSHs
    Sealjacks
    Grass grabbers
    Imperial walkers

    Thang – Tabata with bricks: one in each hand, 45 seconds on, 20 off.

    Two rounds of the following, interspersed with some core
    – Plankjacks
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Merkins with rows
    – Torso twists
    – SSHs
    – Tricep extensions
    – Arm curls
    – Air presses
    – Hallelujah Squats
    – Arm circles
    – Milk maids
    – Goofballs

    Corr (15x)
    LMCs
    Penguins
    Leg raises
    LBCs
    Flutter kicks
    Rosalitas
    Freddy Mercury’s

    90 second plank to close

    The usual COT, announcements, prayer to close.

    Reminder that Manny has Q tomorrow, Tanked up is going for the golds tomorrow at the Senior Olympics, there’s a spartan next week, and praise and rejoicing for a new arrival in the Shooter household!

    Thank you all for joining and reading and SYITG

  • DR MeeMaw comes to meet Granny.. – from Shooter

    The PAX of Grandma’s had the opportunity of a visitor from DR Tuscaloosa.. Steve, Russo and the unfamiliar fellow MeeMaw were already awaiting as YHC rolled up.. Quick introduction along with some chatter and then we got started.

    Warmup
    Toe Touches, Grass grabbers, arm circles, selflove, Butt kicks, SSH and Windmills.
    Lap around

    Thang
    1 coupon at the end of the corridor. PAX would complete stated exercises at one end while each moseyed down to complete coupon work and return. R/R

    First round
    Coupon work 20 curls and 20 overhead presses.
    Included some wall holds, plank, left and right plank holds and wall sits.
    Moseyed to the bus stop for 10 OYO bench jump overs, freak nasties, and reverse Irkins.

    Moseyed back to breezeway
    Second round
    Sprint down rifle carry coupon..
    PAX complete Mountain climbers, Peter Parker’s, Parker Peter’s and Squat jumps..

    Moseyed to the Treen center for 7s Burpees and step ups 2/1. Returned and closed with Mary ETKs F/J, Hello Dollies and Little Manny Crunches 15 IC..

    Count, Annouce and COT.

    Nice meeting you MeeMaw and until the next Gloom 👍🏼👊🏼✌🏼!!!