F3 New Orleans

Tag: Jose 10k

  • Ragnar or Bust (Selong Delong)

    After multiple reports (including my own) of some of the M’s quickly growing worn out and weary of our battlefield chronicles, YHC decided to keep this CSAUP back blast short, ambiguous, and hopefully entertaining.

    To be certain, the Ragnar weekend was a grand adventure, complete with near death experiences, incredible feats of athletic performance and endurance, more laughs than any group of guys should be blessed to have, new friends and teammates and enough post-race alcohol that the rest is a bit hazy…

    From the time we took off from the Winn Dixie parking lot in Mandeville until the return trip, the nick names were flowing with abundance. Some had multiple names in fact! With that, you’ve seen the PAX list, try to match the nicknames with the Ragnarian. To see if you’re right, be sure to post at your nearest northshore AO. (1 did not get a nickname and several had more than 1. Also, some names have been slightly altered so as not to offend any non F3 readers that may see this on social media):

    -“Male Chicken”-Ring, Teabag, Broke “Richard” Mountain

    -Mr. Awkward, Medium (Shmedium)

    -Shaddow

    -Confusion

    -Wet Wipe, William Wallace

    -Hail to the Chaif, Beef Jerkey

    -Sinatra, Shane

    -McConaughey, Chip n Dale

    -Cocktail, Post Post

    -Story Time


    Thanks for enduring this insider info. Next time take the red pill and be on the inside. The opportunities are everywhere, including anywhere you see an F3 Shovel Flag!

  • Northshore Convergence – 3 Year Anniversary

    We all come to F3 as individuals, men with our own past and our own unique stories.  But we all share one very similar story, which is the story of our first post to an F3 beatdown.  This story usually involves a little fear, a lot of pain, and in some cases, a splash of merlot.  My story took place at Grandmother’s House (before it had a name), and I can be honest and say it was filled with trepidation: Will I be able to make it through this?  What if I don’t like some of these guys?  Are they going to ask me to lead part of it?  And why the heck am I up so damn early???

    Everyone knows how the story goes – YHC was accepted but quickly pushed to be a better man in all aspects. That impact – an effect felt on all F3 brothers – is what we came together to celebrate on the Lakefront today. F3 has now been thriving and changing men on the Northshore for three years now.

    A few lucky Southshore men arrived early, unaware they’d get roped into a 2 mile pre-thang. Back at the flags (four flags this morning), YHC gave a quick welcome and disclaimer, and we got this thing started:

    Warmorama:

    Three years, three sets of 8-count bodybuilders.  Founding year 2016, so 16 reps of each.  Sprinkled some standard warm-ups in between:

    • 8-count bodybuilders x16 IC
    • SSH, IW’s x20 IC
    • 8-count bodybuilders x16 IC
    • Toe Touches, Windmills x20 IC
    • 8-count bodybuilders x16 IC

    The Thang:

    3 Stations for 3 Years: Every Man Leads

    Leadership is one of the skills F3 hones that YHC is most thankful for. It’s also the thing YHC was most uncomfortable with those first few weeks. These stations were meant to honor the leadership impact that F3 spreads.

    The PAX was split into three groups, with three leaders picked for an impromptu lead at each station. The leader got two minutes to come up with a routine while the rest of the PAX circled up for Peter Parkers x15 IC, Shoulder Taps x15 IC, and Merkins x15 OYO.

    If memory serves, here’s what each leader had us performing:

    Station 1: The Gazebo, led by Sparky Time

    Freak Nasties x10 IC, Step Ups x10 IC (each leg), Squats x10 IC, repeat.

    Station 2: East Swingset Pad, led by Jose 10k

    Squats x10 IC, Jane Fondas x10 IC (each leg), Lunges x10 IC, Monkey Humpers x10 IC.

    Station 3: West Swingset Pad, led by Russo

    Little Manny Crunches x10 IC, Six-Inch Exercise x10 IC, Crunchy Frogs x10 IC. (Pretty sure there was something else in there….)

    Mental and Physical Toughness with Fracsac

    Next up, the baton was passed to Fracsac for a little taste of the Southshore. He told us of his recent Spartan Race with Triple Shift, how challenging it was, and how F3 had prepared him both mentally and physically.  So this next pearl would exemplify both. 

    The physical part was an Indian Run (PAX split into 2 groups), where the man sprinting to the front would yell out an exercise, the PAX would quickly disperse and perform 5 of said exercise (burpees, jump squats, derkins, one-armed merkins, to name a few) before getting back in line and continuing the run.  Halfway through we were stopped for the mental exercise: perform 21 SSH’s, with only the first 10 called out in cadence.  If one man fails to halt at exactly 21, there was a penalty of 30 burpees.  After some mumble chatter about who’s cadence was the correct cadence, we all performed the penalty burpees. The Indian run then headed in the opposite direction, with the same mental exercise waiting at the end of the line – this time 17 SSH and only 6 called in cadence.  Another failure and another 20 burpees were in order.

    Team Races: Pushing Each Other Forward

    YHC took the final pearl with some competitive team exercises. This section was cut short due to time, so we did one quick hopscotch race: the original three teams lined up in plank position, with the last man rising to bunny hop over the rest of his team, and then drop back into plank position. Teams finished once their last man crossed the finish line – the infamous lakefront shaft.

    The two losing teams would need to do a penalty exercise, but the true winning team would never be known because there were some last-second shenanigans on all three teams as they neared the finish line. So we all performed the penalty together: the 8-count exercise known as Absolution.

    Mosey back to the flag, where Shooter led a very abbreviated Mary of planking before we called it.

    COT: Count-o-rama, name-o-rama, naming of an FNG (welcome Stockboy!) and Triple Shift led us in a prayer of thanks.

    Coffetería brought out a few of our injured brothers, with Butt Splice, The Manny, and Tanked Up joining us. T-claps to our Southshore brothers for making it across the pond to make this a true convergence, it wouldn’t be the same without you guys. And t-claps to all the guys who led today, it’s an honor to work beside you men. SYITG.

  • Sorry this BB is almost 2 weeks late!

    One recent study by researcher Dr. Holt-Lunstad of BYU indicated that social isolation and loneliness kill more people than obesity.

    Thanks to all you guys in the pax that get out of the fart sack to be a part of some thing great like our F3 community. Let’s keep EH’ing those guys around us!

    The thang:

    Warm up at the Shovel flag:

    SSH x20; IW x 20; my climbers x 20 IC

    Mosey west to sea wall: 7’s

    6 irkins/1 Plyo —->1 irkin/6 plyo’s

    6 squats/1 jump squat —-> 1 squat/6 jump squats

    Mosey further west to oak grove:

    5 jumps squats, 5 merkins, 5 burpees

    Rinse and repeat x 10 rounds

    Jane Fonda’s and Nolan Ryan’s x 15 IC

    Mosey further west to playground: 20 Bulgarian split squats IC each leg

    Mosey back east : stop motion lunges

    All horses to the barn, sprint to shovel flag

    COM: flutter kicks, Russian hammer, Little manny crunches x 20 IC.

    Name O Rama, introduced FNG Phoenix with a powerful story of redemption!

    Circle of trust, prayer, and coffeteria.

    Thanks guys for letting me lead!

  • Mr. Anderson’s On the Clock

    With a high of 59, 20% chance of rain and breezy, the forecast promised an invigorating and intense Saturday beat down. But instead, morning rain, still, humid air and Jose 10K helped deliver and invigorating and intense Saturday beat down!

    PRE THANG

    The usual pre-thang suspects gathered at the usual pre-thang time to run the usual pre-thang 2 miles. T-claps to to Waterpik for taking the pre-thang red pill, despite a scheduling conflict for the beat down proper.

    WARM O RAMA

    x20 IC:

    SSH

    Imperial Walkers

    Butt Kicks

    Slow Squats

    Cherry Pickers

    Arm Circles (10>, 10<)

    THANG

    The newly spoken-for King of the Pre-Thang and this month’s current ISI crusader Jose` 10K joined YHC for his VQ, and the baton was now passed his way. The PAX mosied to the Marsh for 10K’s very own On the Clock. 12 stations were set up in a circle, including merkins, jump squats, LBCs, putins, shoulder taps, lateral jumps over cones, soccer ball taps (rocky balboas), peter parkers, plank jacks, and 3 others. moving from station to station, round 1 was 41 seconds each, round 2 was 30 seconds each.

    Pax mosied down Larmarque back to the lakefront where we split into 2 teams for 4 rounds of sloppy tug-of-war. Winners got to pick from 2 options for the losers’ penalty exercise while they planked. There was a “HALF-assed” 100 yard bear crawls, 25 burpees, 50 mountain climbers, and 100 LBCs.

    After the last round, we mosied back to the flag all holding on to the battle rope for the last 2 minutes.

    MARY

    With 2 minutes to spare, Jose lead the PAX in a quick round of righ and left side jane fondas.

    COT

    Count off and name-o-rama, before Pastor Grundy prayed us out. Congrats to Jose 10K for poppin’ his cherry! It was a great beatdown, and we look forwards to more opportunities to experience his leadership.

    POST SCRIPT

    Of course, a proper back blast would not be complete without special mentions of Zoolander’s kilt…will it make another appearance tonight?

  • Sub freezing Super 21

    YHC arrived at the Gipper with an entire workout planned with my girlfriend Sandy. But since the temperature was a balmy 30 degrees with high humidity, the mandeville usuals took a well deserved day off. With only 5 men by the time 6AM rolled around, the Q had to call an audible and save the original beatdown for another date. I got an earful from Sandy in the car on the way back about dragging her out of bed. She might hit the ice cream extra hard and put on another 5 pounds.

    After a warmup of seal Jacks, arm circles, high knees, and butt kicks we moved on to the beatdown.

    With the original workout scrapped, YHC called upon an old faithful workout you can summon in a pinch. A super 21!!!

    Start 1 rep each of Merkins, Plank Jack’s, Shoulder Taps (2 count), and LBCs and do a lap around the perimeter of the gipper. Upon returning you do 2 reps of all of those exercises and then take another lap. Rinse and repeat until you get to 21 reps of each exercise. Blackjack!

    That workout always gets the blood flowing and somehow we were all breaking a sweat in that freezing temperature. After we finished we had a few minutes left where we did some leg work and then some mary.

    We circled it up and Jose 10katie closed us out.

    It’s an honor to lead gentlemen. Thanks for being a continual reminder of what it looks like to seize each new day.

    Over and out. Grundy

  • Lundi Gras Legs

    With many Marsh-vets out of town for Mardi Gras, drastically plummeting temperatures, and some excessive crawfish eating, low turnout was expected this morning. What was unexpected, though, was Jose 10k. Lured out by Wacker’s promise of a treat (sorry, can’t disclose – you have to post to find out about such things), it was nice to have a new face at the marsh. YHC had been waffling between a chest or leg-centric beatdown, but that all solidified when I saw Jose, who hadn’t been through my old standby, my bread and butter, the legs, legs, legs beatdown.

    First up, though, it was cold and YHC was half asleep. Warmorama would actually have to do just that – warm us up – so we kicked into high gear with SSH, High Knees, and Butt Kicks, all 30x IC. Then into Toe Touches, IW’s, Good Mornings, x15 IC. There must’ve been something else in there that I’m forgetting, as Wacker quipped that it seemed like we might only do a warmorama on this fine gloom. As much as YHC might like that, only a fool would do an entire beatdown consisting of warm up exercises…. 🧐

    The Thang: PAX assembled on one end of the court to do the San Antonio Shuffle across. (Looked that one up just for you, Wacker.) I suppose it’d be a Semi-San Antonio Shuffle, though, as the real deal calls for a plank jack somewhere in there, and does not include a broad jump. PAX instead did left leg lunge, right leg lunge, burpee, broad jump. Rinse & Repeat for length of court and back. Next up, bear crawl to half court and back, then slow-mosey over to the pull up bars for…

    Set of 7’s: 6 pull ups to 1 merkin. Then 15x hanging knees to chest. As the PAX noted, this was going to severely limit our chances of performing the ISI challenge.

    Next, mosey to the trace until we hit Marigny, for a quick leg COP: 15x IC groiners, 15x IC jump squats, 15x IC monkey humpers.

    Onward to Grandma’s House for a quick use of the stairs: partner up, partner 1 holds a people’s chair while doing air presses, partner 2 runs up to do 2x merkins. Flapjack, and once it’s back to partner 2, add 2x merkins. Up to 10x merkins for each partner. T-claps to the older couple that gets out there (seemingly) each morning at 0500 and doesn’t mind sharing the stairs with the sweaty pax.

    Hit the benches next for Bulgarian Split Squats, each leg 15x IC. Freak Nasties 10x IC. Then knee-ups, each leg 15x IC.

    Mosey back to the Marsh in time for an Ei favorite, the Jane Fonda’s. Left leg 15x IC, held it up for quick pulses 15x IC, then heel-to-knee 15x IC. Other leg and time was up.

    Countdown, announcements, and Shooter prayed us out with special intentions for the victims of the Esplanade crash yesterday.

    The pax being the pax, the regular beatdown wasn’t enough and so we all moseyed back to the pull-up bars to complete the ISI challenge. Even Jose, who had already completed his before the beatdown (of course he had!), took part.

    T-claps to Jose not only for the double ISI, but also for making the most of his week off by posting at the Marsh. And T-claps to Bushwacker for both the delicious treats, and for getting Jose to commit to his VQ on April 16th. Take a page from the Wacker and spread that leadership love, gentlemen. It’s definitely a big part of what makes F3 special to me. Thanks for following me on this chilly morning, Mondays at the Marsh with you men are hands down the best way to start a week.

  • Full Effort Is Full Victory

    We cranked up the morning with a 2 mile run. Tanked Up shared a quote from a book he had on his shelf. The quote stressed when we work our butt off in the streets of Mandeville, or wherever you may be, the satisfaction of that workout lies in the “effort” you give. Full effort is Full victory. Something tells me most of us gave full effort this glorious morning.


    Warmup–SSH, windmills, arm circles, flutter kicks, low ssh,

    The Thang–

    Ab work- circle up in a plank position. Rotate right,stop, merkins, rotate merkins, rotate merkins. Let’s throw in Peter Parkers, Parker Peters and some Up/Downs.. Tanked Up challenged Brother Martin nemesis , Turbo and soccer pal, Jose 10k to some face to face up/downs. Raider Pride.😁

    20 minute challenge-4 exercises merkins, crunches, ssh, squats, 25 reps then run 300 yards. Repeat for 20 minutes.. Zoolander decided to come out guns blazing!

    To the sea wall– 2 exercises by the wall. Derkins Burpees 5,4,3,2,1 reps followed by ascending order 1,2,3,4,5

    Over to the flag for more AB work led by Bushwacker, could not tell you the exercises due to fatigue!

    Circle up for close out. Prayer led by Steve! Coffee and cake for one of the older men in the club.

    Enjoyed the morning with some of the best of the northshore..

  • HardCORE in the Foggy Dew

    RunRangerRun is 50% complete, and according to northshore team 1 captain, Steve, we are in 7th place for runners nation-wide! The maverick machine, Amnesia, has taken sole ownership of team 2, and chugging along! With all of that in mind, YHC pulled in this gloom just in time to jump into the 2 mile pre-thang along with the other pre-thangers, as well as the pre-pre-thangers. With Butt Splice in the mix, there would indeed be a competitive pace man to chase.

    Related image

    The rest of the Saturday warriors were eagerly assembled in the hazy morning around the flag in anticipation of the beatdown in store for them. With the House of Steve under quarantine, Captain Core stepped in to cover Q.

    WARM O RAMA

    15xs IC:

    Cherry Pickers

    Arm Circles (forward 10/reverse 10)

    Imperial Walkers

    Torso Twists

    High Knees

    Slow Squats

    20 Merkins OYO

    THANG

    Mosied to the Gazebo for:

    20 Bay City Scissors – 8 count (horribly bungled in the case), with Flutter Kicks for 1-4 and Hello Dollys for 5-8

    Image result for bay city scissors

    25 Irkins on the sea wall

    20 more Bay City Scissor (thanks to Zoolander for selflessly pushing the PAX;)

    Mosied to the far side of the fountain for:

    Big Os – on the sea wall, with legs extended, swing legs in on O. IC 10 counter clockwise, 10 clockwise

    25 Dirkins

    Partner up for:

    While P1 runs to designated tree 25 yards or so away and back to switch out, P2 does cumulative: 1) 200 Chill Cut Peter Parkers 2) 200 Freddy Mercurys and 3) 200 Gas Pumps (legs extended and in for a crunch)

    25 Freak Nasties

    10 Burpees

    5 Burpees

    20 Merkins

    Mosied back to the gazebo for:

    Guantanamo – circle up on your 6, legs straight up. each man take s a turn to go around the circle pushing legs down, as each man brings them back to the sky. Today’s exercise just showed that guys can turn ANYTHING into a competition!

    20 Paddy Cake Merkins – Head to head, partners do simultaneous merkins and alternatingly slap hands

    Image result for paddy cake push ups

    Mosey back to the flag for:

    25 Ic:

    100s

    Putins

    Little Manny Crunches

    Monkey Crunches – in sit-up position, crunch and reach for the outside of your ankles

    30 seconds each of: Plank, Chill Cut, Mission Impossible, Chill Cut, Plank, 1 hand- right arm up, 1 hand – left hand up, Back Plank (Heeeey Baby!), Freddy Mercurys

    Tanked Up has the anticipation building for his F3 party on March 16th and 2nd-timer, Shrimp Boots prayed us out.

    Great job done by a hardCORE PAX , with much appreciation for following QICs lead. May your activities of daily be preformed more steadily with your freshly worked core.

    Image result for hardcore



  • Dodging balls

    The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasn’t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called “pinball.” Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…

    The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.

    The cone is supposed to be in the paint? You can’t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… let’s just play…

    A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.

    Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.


  • North Shore Chest & Core (I Think I’m Gonna Be Sore)

    QIC takes some pride in the idea that a Saturday beat down with Bushwacker as Q is going to be fairly intense (even if that idea is only in my head). F3 means different things to different guys. For some, it’s a great workout with some great motivation. To others, it’s having fun hanging out with fun guys who share similar values. And yet to to others, it’s an opportunity to lead and be lead, while setting an example and support for their brothers. To YHC, F3 is all of that and more! It can be said that there is a duty to the men who get out of the sack to meet the gloom for the Q to provide value at any given AO. How much value did you find today……?

    Pre-THANG FOREPLAY

    Rolling in a few ticks behind schedule, YHC was grateful to run into a healthy pack of pre-thang PAX on the return trip of their 2 mile tour.

    WARM-O-RAMA

    15XS each IC:

    SSH

    High Knees

    Good Mornings

    Butt Kicks

    Windmills

    THANG

    Four Corners: Girod, Claiborne, Marigny, Lakeshore

    1. (with a nod to Shooter) 25 Burpos
    2. 20 Burpos, 25 Rower Sit Ups
    3. 15 Burpos, 20 Rower Sit Ups, 25 LBCs
    4. 10 Burpos, 15 Rower Sit Ups, 20 LBCs, 25 Heal Pulses

    Burpee Mile: 12 Burpees followed by a run up Marigny x4

    Mosey eastward for…

    Captain Therkin:as opposed to how it was SUPPOSED to go with 1bigboysitup for every 4 putins with 5 merkins between each set…

    we did 1 merkin for every 4 big boy sit ups with 5 putins between each set…SORRY GUYS

    PAX did some semblance of an Indian Run back to home plate where we did…

    Circle Burp:While doing constant high knees, each man in turn called “down!”, whereupon the PAX dropped for a burpee. Continued until each had a turn.

    MARY

    x10 r foot on l knee, reach l elbow to r knee FLAPJACK

    25xs:

    Dying Cockroach

    Leg Lifts

    10xs:

    (Bastardized) Cockroach Resurrection…just for Tanked Up

    Crunchy Frogs

    V Ups

    30 seconds each:

    Plank

    Chill Cut Plank

    Mission Impossible Plank

    Left Hand Plank

    Right Hand Plank

    Plank

    COT, NAME-O-RAMA, PRAYER

    Russo prayed us out.

    I hope I brought value to this day for all of you gentlemen. I am humbled by your allowing me to lead you into battle!