F3 New Orleans

Tag: Jose 10k

  • The Substitute Q

    We all remember having a substitute in school, it was almost like a free period… well this is F3 and there are no free periods, especially here on the north shore! With @the-manny being out of comission for the moment he had to call is a substitute Q.. and who better than @butt-splice himself!!! 16 men including myself decided not to fartsack and overcome the sad clown syndrome! 6 got the worm with 2 miles of foreplay and @josemourinho showed us all what a 10k foreplay looks like. With excitement we return back to the flag with smiling faces awating us and an almost unrecognizable @eiei (because of the beard not the belly!) Glad to have you back brother! An eastern sunrise on the shovel flag meant it was time for action!!!

    WARMARAMA

    20 SSH IC

    20 Toe Touches IC

    20 Seal Jacks IC

    20 Windmills IC

    20 Mummy Kicks IC

    20 Good Mornings IC

    20 Knee Highs IC

    20 Butt Kicks IC

    Mosey

    THANG

    1 min Plank

    5 Hand Release Merkins OYO (at least i think thats what their called…. either way do 5 of those)

    30 sec Side Plank Left

    5 Hand Release Merkins

    30 sec Side Plank Right

    5 Hand release Merkins

    30 sec Plank

    20 Shoulder Taps IC

    30 sec Plank

    recover, 10 count

    Mosey

    3 of the longest block in Mandeville make for a perfect Substitute assignment!!!

    headed north pax jog first block

    sprint second block and

    walk third block

    rinse and repeat… headed back south

    10 count,

    and to make it more like detention Q had something in mind that was meant to crush a man… but not f3 pax cuz we beast mode!!

    Qs original assignment for groups of 2 pax… 500 accumulative Jump Squats and 500 Lunges while the other backpedals the long mandeville block and sprints back…

    this creates a stir amongst the men that goes ignored by Q.

    and we begin!!!!

    once the 500 Jump Squats were accomplished Q calls an audible and saves the lunges for next time.. only for the sake of Mary… Q loves Mary!!

    but first… to top off the quad crippler….

    50 Box Jumps OYO

    return back to the flag

    MARY

    20 LBCs IC

    20 Freddie Mercurys IC

    20 Flutter Kicks IC

    20 Dying Cockroaches IC

    20 Hip Ups Left

    20 Hip Ups Right

    and recover….

    COT, BOM, @tankedup prays us out!

    Welcome our FNGs Slap Shot and Strange Brew

    Over and Out… your favorite substitute Q,

    Butt-Splice


  • Happy New Year, F3 Brothers!

    Happy New Year, F3 Nation! 7 PAX posted in the Gloom ringing in the New Year at Grandmother’s House, not too long after the last fireworks were blasted into the Gloom of the night sky.

    WARMARAMA

    SSH, Arm Circles, Good Mornings all IC x 10.

    THANG: Move to far end of covered area, partner up. One man runs to stairs, goes up and down, and returns while his partner is doing an exercise (shoulder taps, T Merkins, one leg hops). Rinse and repeat.

    Bear Crawl to stairs, run up stairs and back down. Lunge walk to stairs, and do Defensive lineman squat walk, then run up stairs and back.

    Mosey to Lafite St bus stop where the PAX did 3 sets of 10 of the following: Box Jumps, Derkins, Freak Nasties.

    Mosey “through the woods” (hence the name, Grandmother’s house) to the Tunnel. Partner up again. First partner jogs down and through tunnel, sprinting up the far side. At the far side, PAX turns around and comes back, while partner is doing the following exercises for the two sets: Flutter kicks, Al Gore (5 secs, 5 secs rest).

    Mosey back to Trailhead to close things out.

    Count a rama, COT. Thanks to Jose for praying us out.

    Thanks for getting up early with me guys, following my lead and for the camaraderie over the past year. Thanks also for joining me for some F2 at Cafe Du Monde. It was good times, good company. I always enjoy that as much as the beatdowns.

  • Like Finding Candy Corn in My Advent Calendar…..

    …. as I was totally confused, by the crowd that posted at the Gipper this morning. New faces, and faces I have not seen in awhile. Then some regulars missing.

    Here is how it went:

    Disclaimer

    Warmup; All 20xIC, side straddle hops, good mornings, high knees, arm circles, seal jacks, arm circles, imperial walkers, mummy kicks, hill-billys, toe touches

    Over to the rock pile: grab a rock ( or giant boulder if your name is Butt Splice or Shooter) for; rows, overhead presses, curls, forward presses, elfs on the shelfs.

    Over to the Taj-Mahal parking lot for a ladder shuffles, forward, reverse and both laterals,

    To the front of the Taj-Mahal for a merkin ring-of fire.

    Mosey to the Justice Center parking garage for backwards lunge walks and sprints up the ramps. once on top did a few one minute exercises followed by run-arounds.

    No Mary today, as we went overtime

    Butt Splice prays us out

    Thanks for letting me lead today. I had a ribald good time.

  • Christmas Wing (What Time Is It Now?)

    I’m ready to step up for what I love. No Q for Christmas? I got this! Get back before 2.0s spring from their beds (hopefully not from my clatter)… Mission Impossible!

    YHC arrives with time to spare to see Jose and Manny warming it up. Garfield pulls up with a minute or 2 to spare – where y’at Mr. Shoota?!

    I’ll be both frank and Bushwacker, this beatdown feels like days ago, plus my wife’s aunt plied me with enough Natchez, MS version of “Amber Wind” cocktail that my memory would not be submitted into evidence at a trial at this point. That being said, I’ll do my best to recollect what was a mighty effort on today’s PAX.

    WARM O RAMA

    x10 IC:

    Toe Touches

    Imperial Walkers (Enter Shooter)

    Windmills

    Air presses

    New and, Burgundy may say, improved Fire Hydrants

    THANG

    Mosied to end of brick columns at the other end of the stairs. In 2 groups, one from each runs half way and does 5 _______, continues to the end and does 5 ______, runs up the stairs and down and does 10 ______, then half way back and does ______. Meanwhile remaining PAX is doing _______.

    Merkins, Squats, Freddy Mercuries

    (recall confusion disclaimer)

    Dive Bomber Merkins, Mountain Climbers, LBCs

    Peter Parkers, jump Squats, Heel Touches…

    Burpees…aaaahhhhhh??? What time is it?

    Mosied to the bus stop for:

    10xs Freak Nasties, 12xs In n Outs – all x3

    Mosied back to the stairs for some Bunny Hops and 3-step strides up n down.

    COT

    Jose the beast prayed us out and QIC made it back with 30 minutes to spare on 2.0 #1 stirring! Thanks you gents for showing up (NOT BUTT SPLICE) and for following my some what wingin’ it lead.

    MERRY CHRISTMAS!


  • Let’s MOSEY

    With no World Cup Soccer themes or any other ideas for a “LOVE FEST Beatdown” dancing in my mind, YHC figured it would be a good time to work off some of those holiday calories that invariably crop up at this time of year.  So, with a big crowd (T-Claps guys) on the day before Christmas Adam, here’s more or less how it went down:

    To get the blood flowing, we did a brief round of SSH, HK, and BK to warm up.  all IC x 15.

    Mosey Eastward, Circle up for some harder hitting exercises before the main course.  Smurf Jacks IC x 20, Monkey Humpers IC x 20, Shooter’s Burpos OYO x 10.

    Now it was time to MOSEY again, however, this time we went westward.  It was back to the corner of Marigny and Lakeshore Dr for some RACES…(Yes, Bushwacker, you heard that correctly).  YHC divided the PAX into two random groups, and each group took turns racing around the first block of Marigny St (around the circle).  While one group was running, the other group did a continuous exercise.  Rinse and repeat x 3.  The exercises were T-Merkins, Squats, Shoulder Taps.  After some pretty intense running, it was time to MOSEY again…this time we went Eastward, all the way to the PULL UP BARS beyond the outfield fence at Harbor Field.  And that distance may have been a little farther than YHC had remembered, as the PAX thinned to a barely connected group.  Once the PAX re-assembled, it was time for some pullups.  As each man did a set of up-to 5 pull ups (apologies to Zoolander and The Hammer, both of whom can clearly can pop out around 20), the remaining PAX did and exercise.  First it was Imperial Walker Squats, then it was Mack Taraji’s, and last it was, Flutter Kicks.  After 3 rounds, and some really cold hands, we MOSEYED back to the flag for a brief set of Mary.  COT, and YHC prayed us out.  Welcome to our FNG, One Eye.  Thanks for letting me take the lead today and pushing me to greater heights!

    Barely Legal, Bolt, Bubba, Bushwacker, Coconuts, Garfield, Jose Mourinho, Mathlete, Maverick, One Eye (FNG), Shooter, Toto, The Hammer, THE Manny, Tanked Up!, Zoolander

  • The Nightmare Before Christmas

    ‘Twas nine nights before Christmas, and all around a flag, a nightmare was shared that involved weights in a bag. There was Shooter and Steve and Turbo and Grundy. Tanked Up and Suckles and briefly Burgundy. Barely Legal, Jose, and American Hammer. Bean Counter, Garfield, and of course Zoolander.

    A collective experience of terror ensued that forced all the men in the PAX to conclude. That the “leader” was not their friend from before, but rather a tyrant they rather deplored. Jose had some hostile feelings today, but that’s what you get with 2 rounds of foreplay.

    Sometimes we went slick and sometimes with a ruck, and in the times it got hard we embraced the suck. It went back and forth on what was hated more, but both burpees or manmakers sure made us all sore.   For those not aware or not in the know, here is the list of the workout below.

    The Nightmare Before Christmas
    Slick (no ruck):
    100 burpees
    1 mile run
    50  burpees
    1 mile run
    With Ruck 30 or 20 lb
    100 manmakers
    1 mile ruck
    50 manmakers
    1 mile ruck
    Slick (no ruck):
    100 pushups
    100 situps
    100 air squats
    100 4-ct mountain climbers
    100 4-ct jumping jacks
    100 4-ct flutter kicks
    With Ruck 30 or 20 lb
    100 ruck press
    100 plank ruck pull through
    100  2-ct ruck twists

    One might ask why anyone would do this, and I’ll give you the reason that you cannot dismiss. It was 13 men committed to Fellowship, Faith, and Fitness, and thus was the workout “The Nightmare Before Christmas”.

  • The Morning before the Nightmare before Christmas

    18 strong on the Mandeville Lakefront this morning, our warmup circle of pain expanding as the sun rose with long lost veteran EiEi finding his way out of the fartsack and back to the PAX just in time for the standard disclaimer.

    Off to the races with a warmup of Seal Jacks, Imperial Walker Squats, Toe Touches, Windmills, and Side Straddle Hops, all 20x IC.

    Mosey towards the Harbor for the next COP:  T Merkins, Jane Fondas, Wife Pleasers, Merkin Circle, Nolan Ryans, and Flutter Kicks. All IC with various rep counts.

    Mosey again towards the Harbor with another COP stop for front to back lunges, monkey humpers, and copperhead squats.  Again IC with various rep counts.

    Then all the way to the Harbor playground.  YHC divided the PAX into six teams of three for some rarajipari variations around the playground.  Good times and all in line with YHC’s diabolical plan to run the PAX as much as possible this morning to train surreptitiously for the Krazy Ivan without wearing them out for tomorrow afternoon’s Nightmare Before Christmas beat down.

    Indian Run back to the shovel flag for our countorama, nameorama and a prayer.

    Welcome FNGs Big Ugly, Bolt and Hawk!

    Thanks for letting me lead guys.  YHC always appreciate you playing along with my hare brained ideas.

  • Is that the Salvation Army?

    With it being just over two weeks before Christmas, bells could be heard along the lakefront in Mandeville on a cold and dreary Saturday morning. Could it be the salvation army ringing their bells to get donations from the dedicated runners on the Lakefront? No sir, it is a bunch of idiots doing ten burpees everytime they ring a cowbell…..

    Warm Up:

    15 Toe Touches IC, 20 Windmills IC, 20 IW’s IC, 20 SS Hops IC, 20 Butt Kicks IC, 20 High KNees IC, 10 Forward Arm Rolls IC, 10 Reverse Arm Rolls IC, 10 Overhead Claps IC

    Cowbell Instructions:

    Every time you hear the cowbell, stop and do ten burpees. At the beginning of the beat down, that cowbell was like the pretty girl at the dance. Everybody wanted to have some time with it. About half way through, she turned into the ugly girl at the dance. Nobody wanted anything to do with it. BUT, everyone had their chance to dance which meant, with 10 Pax, we did a hundred burpees through out the work out. I think Zoo Lander might have rang it twice, so maybe 110.

    Mosey to first block: Bolt 45s, 5 Dive Bomber Push Ups IC, 5 Lunges IC

    Mosey to second block: Rinse and Repeat  exercises from Block 1 and add 5 Absolutions

    Mosey to third block: Rinse and Repeat exercises from Block 2, and add 10 Freak Nasties IC

    Mosey to the park: Ascending Burp and Groin

    Each pac does a burpee. After the merkin part of the burpee, do a groiner. Everytime you do a burpee increase the merkin and groiner by one rep. Do this until you get to ten merkins and ten groiners. So I guess if you add these burpees into it, we did 120. By this point, who the hell is counting. 

    Mary: Bruce Lees- 10 Leg Lifts OYO, 10 LBCs IC, 10 Heel Touches IC, 10 100s IC, 10 Putins IC, 10 Crunchy Frogs OYO

    Rinse and Repeat this three times. Second set increase reps to 12 for all exercises. On the third set, increase reps to 15. Kudos to Coconuts to ringing the cowbell during the Mary to give our abs a break. Only at F3 is doing 10 burpees a break from anything. 

    Indian run back to the flag.

    Bushwacker prayed us out. Great F2 at the coffeteria after. 

  • Turbo Charged

    Many thanks to Turbo Tax for rallying the PAX to post this morning for a soggy beatdown at Grandmas House. YHC was grateful and honored to see some old friends and meet some new ones.  Anyway – to the beatdown – the good Lord brought the rain, but spared us the Thunder…. thankfully, AC/DC was there to fill the gap…

    Warmarama

    SSHs through Thunderstruck, with a Burpee each time we hear “thunder!”

    To the Thang:

    Mosey to Steve’s Bus Stop (missed seeing Mr. Hollywood. Hope LaLa land is treating you well)

    7 Burpee box jumps

    10 Freak Nasties

    7 Burpee box jumps

    10 Irkins

    7 Burpee box jumps

    10 Dirkins

    Mosey to the bridge and partner up

    P1 bear crawls down the ramp, backpedals under bridge, and lunge walk up.  Sprint back.

    P2 cycles through 10 LBCs, 10 merkins, and 10 squats until P1 returns

    Swap

    All PAX duck walk down ramp, backpedal under bridge, and lunge walk up.  Sprint back.

    Mosey to fence on backside of trailhead building for tricep presses – 12x IC, rest, 10x IC.

    Mosey to flag for 2.5 minutes of Mary.

    COT.

    Thanks to Bushwacker for reminding us how blessed we are.  Grateful for the opportunity to lead.  Great seeing folks this morning.

    Happy Thanksgiving

     

  • This Looks Familiar

    Ideal weather conditions for a Saturday morning beatdown at the Lakefront. YHC was looking to repeat the soreness experienced after Turbo’s Cinder Block beatdown the Saturday before.

     Pre-thang warmorama

    11 x Toe Touches                            16 x Scorpions

    12 x Smurf Jacks                            17 x Monkey Humpers

    13 x Twist & Pivot                         18 x Arm Circles

    14 x Goofballs                                19 x Air Presses

    15 x Imperial Squat Walkers      20 x Windmills

    Mosey

    The Thang – This is about where Grundy pointed out that “This looks familiar”, as Q obviously incorporated some P90X exercises into the routine.

    10 x Spiderman Merkins

    10 x Dive Bombers

    2 x Plank Compass w/ Merkin

    10 x Burpie Scrambles

    10 x Patty Cake Merkins

    —Bear Crawl to the Lake Wall—

    20 x Heel to Toes (on Wall)

    20 x Box Jumps

    20 x One Legged Squats (on Wall)

    20 x Snowboard Hops – Thanks to Coconuts for leading the cadence…because every day is leg day.

    20 x One Legged Cross Hops…or Tony Horton’s Hot Foot

    —Bear crawl back to the field—

    10 x Depth Charges

    10 x Bushwacker Burpees

    20 x Mother Superiors – slightly intensified version of Sister Mary Katherines…too intense for YHC who took an obvious extended break half way through

    —Mosey—

    11s: Freak Nasties and Donkey Kicks with Carioca in between

    Clarence Carter Squat Hops – 2 lines of Pax do 3 squat hops to the right, 3 to the left, 1 forward, 1 backward, 180 deg around. Rinse and Repeat.  Looks like Strokin…we even squeezed in some “Sassified” Wife Pleasers as Bushwacker serenaded with the lyrics.

    Mosey to shovel flag for Counterama, Nameorama, and many thanks to Barely Legal for praying us out.