F3 New Orleans

Tag: @Jose10k

  • Ruck was the right call!! – from Shooter

    The Gloom was crisp and cool, so 7 HIMs decided to take the pill to get after it.

    Warmup was a mix of 10 & 15 IC of Imperial walkers, Hillbillies, Grass grabbers, seal claps, seal jacks, toe touches, butt kicks and slow squats..

    YHC decided to join Ringo as he was the only Rucker around.. Wise choice by the Q for two reasons. One was the soreness lingering from the previous beatdown at the Gipper with Dinghy but the second was the best as it allowed me to catch up in chatter on how things have been with Ringo..

    Sent the gazelles out on the traditional route with two loops and this included the savage Jose10k. I heard in closing he has joined forces with Steve for the Turkey trot and will be present Turkey morning at the Scramble as well.. What discipline and dedication is all I can say..

    All arrived back at the same time 0555 where we dropped to our 6 and completed E to Ks, flutters and penguins ending with a PAX choice ring around the circle of shoulder taps, plank jacks, Peter Parker’s, merkins, groiners and donkey kicks..

    Closed with the FINAL Turkey announcement for the Scramble, COT.

    Until the next Gloom!!!

  • A Rocking BBQ – from Jose10k

    You know it’s going to be a good beatdown when BBQ comes rolling up with the windows down, music up, rocking out to classic Rock. That’s how we roll at the A1C. Other AOs don’t appreciate the music, some frown at the noise YHC brings with him (side eye to Zoolander), but the A1C embraces it. In fact, we incorporate it into each workout. And if you been paying attention to Hammer, Van Halen is the key to uniting the world. If you don’t believe me, reach out to him.
    Warm-up: The usual
    The Thang: Moseyed over to the courthouse for a descending ladder. 10 burpees, run to the benches, 10 freak nasties, run up the stairs for 10 copperhead squats, run around the courthouse. Repeat with 9 reps of each exercise. Back to the top for some Mary and COT.
    Turkey Trot is coming, Tyson vs Paul Fight tonight. Thanks for letting me lead, thanking for reading, thanks for rocking out with me. Zoolander, music is not our enemy. We can unite together under the flag of Van Halen.

  • Bleeping Walls of Jericho, VQ – from Ballz Deep

    As the light dappled across lake Ponchartrain, it was clear in @Chewy’s eyes he regretted posting. In fact, on this day, @Ballz Deep’s VQ, I think he regretted EH’ing me 9ish months ago.

    Arm circlesx10forward/x10backward, hillbilly walkersx10, ass grabbersx10 (thanks @Jose 10K I need to practice that Exicon!), windmillsx10, and side straddle hopsx25 for the warmup. I empathize with @Brexit, as English is his second language, in learning cadence. That stuff is hard!!

    Mosey’d to The Shaft, where accelerated fitness awaited us.

    Main Workout: Shuttle Run “bleep test” and Wall of Jericho.

    Shuttle Run level + Wall of Jericho had to equal 12. i.e. – level 5 shuttle run finish, leaves you with 7 rounds of the Wall of Jericho workout. Wall of Jericho (7 exercises of 7 reps +1 lap around cones and The Shaft) were Plank Jacks, SMKs (2 is 1), Burpees, Air Squats, Mountain Climbers (2 is 1), American Twists (2 is 1), and Flutter Kicks (2 is 1).
    A round of 7s (mtn climbers and flutter kicks) plus Indian Run and a plank-0-rama closed us out.

    Chance, Buttsplice’s nephew, joined us! FNG named WetSocks, for his astounding ability to run from the Shaft to Homebase in a pair of socks.

    P.S – I believe I’m forgetting the 16th PAX. I’m sorry. Reply if you remember, and I’ll edit/add you.

    SYITG!

  • Swamp Sweat: The Humidity Hustle with Usual HIMS at the A1C – from Jose10k

    In the sticky, hot air, this workout keeps it simple. Start with 5 minutes of warmup stretches to shake off the sluggishness. Then dive into a set of “11s” on a ramp: Freak Nasties at the top, Merkins at the bottom, with every journey down and up testing your agility—backward runs, karaoke, side steps, sprints, and more. Once done, tackle the classic Lt. Dan to the bottom and back up. Finish strong with 10 minutes of core work at the top. COT. Sign up to Q boys!
    Thanks for the read/post this morning. When is the cold front going to come? Where’s Fletch? When is Bushwacker going to post? These questions and more, next week…

  • No Mandevillians – from Jose10k

    An extra hour of sleep and we ran

  • The Walls of Jericho at the A1c – from Einstein

    Rain at the A1Cc on this All Saints Day ~71 degrees

    Warmup: all IC15x; toe touch, side straddle hops, arm circles, neck rolls(snap, crackle, pops),
    hi-jack hi-jills, butt kicks, high knees, shoulder rolls, scissors, etc.

    The Thang: Walls of Jericho from the F3NATION exicon, also, see Old Testament Joshua 6:1-27 for more details

    7 sets of: 7 exercises, 7 reps of each, followed by a lap around the parking deck. We didn’t have any horns to blast
    as we tripped around, although Fletch did manage to “toot.” Don’t know if it was intentional.

    The exercises:
    7 burpees
    7 squats
    7 star jack jumps
    7 backward lunges (2is1)
    7 merkins
    7 obliques left side
    7 obliques right side

    We all worked up a good sweat.

    Mosey back, with Jose and Fletch doing a duet of Joe Walsh’s “Life’s Been Good to Me.”
    Very inspiring

    Mary: finished with a 40 second plank as time expired.

    Fletch led us out with prayers for Jose’s mother-in-law Marilyn – who’s in hospice, her family, and for world peace.

    BBQ introduced the pax to his new car – a “noice” looking Subaru.
    According to Moby, the Subarus can double as tow trucks for stuck Tesla vehicles.

  • Great Scott!!! – from Jose10k

    10/26/1955
    Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
    Which is why I am curious, how has JV not seen this classic? Netflix homework brother.

    Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News

    Jog to Noah’s Arc: Modified Dora (Great Scott)

    Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees

    Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
    1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.

    Phase 3: 1955 – “Skateboard Escape”
    This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.

    1. Bear Crawls – ½ way up, jog the rest of the way
    Imagine you’re dodging around obstacles.
    2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
    3. Walking Lunges – up the arc and back to strengthen your legs to escape Biff

    Phase 4: Enchantment Under the Sea dance-
    Johnny B Goode- SSH to the whole song of Johnny Be Good

    Phase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG

  • Hello Boys, I’m BACK!!!!!!!!!!!!!!!!!!! – from Jose10k

    Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:

    • 7 Merkins at each corner (and yes, you backpedal to the next…for style),
    • 14 Copperhead Squats (just low enough to make you hate them),
    • 21 Freak Nasties
    • And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).

    When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!

  • Flag on the Play: BBQ’s Chiefs Victory Laps – from Jose10k

    In a scene that could only be described as part fitness, part fandom, BBQ showed up to the workout with a brand new Kansas City Chiefs flag, proudly waving it around after the Saints’ brutal Monday night loss. It might be the new flag of the A1C he claimed. The warm-up was a mixture of stretches, questionable dance moves (the music always inspires some moves), and a few BBQ chicken wings as the flag continued to flap in the wind, mocking all Saints fans present.

    Then, it was off to the courthouse for a set of 11s. Copperhead squats at the bottom had everyone’s legs shaking like a Saints’ defense on 3rd and long. Sprinting to the stairs, the team powered through calf raises on each step, praying their legs wouldn’t fail them halfway up. At the top, merkins awaited — because why not add pushups to chisel the upper body for the ladies?

    The race down the ramp and around the parking lot felt like a marathon, but with the crisp fall air making it slightly more bearable. But something was missing. The group looked around — where was Einstein, the brains behind the operation? Where was Darkwing Duck, swooping in to save the day? Alas, they were nowhere to be found. It was just Moby, BBQ, the Chiefs flag, and the painful reminder that leg day is forever.

    All in all, it was a great workout — though maybe next time BBQ should leave the flag at home.

  • Little bit of this, little bit of that – from Akbar

    6 HIM got the week started out right on a beautiful cool morning at the Marsh.

    Warm up – SSH, Arm Circles, Self-Love

    Mosey to rips stopping along the way for more warm up exercises x10 IC

    Line up at the Lakefront wall for 2 sets of 7’s.

    1. Freak Nasty and Squats, run from wall to Rips, up the stairs, 10 calf raises, return

    2. Reverse grip Irkins on the wall, and Superman’s at Rips.

    Mosey to the poles under Rips for 3 sets of 10 count holds. Handstand, Al Gore, Mission Impossible

    Red Barchetta back to COT: Sprint 1 block, 50 reps, rinse and repeat to 10 reps.

    50SSH, 40 LBC, 30 Mountain Climber, 20 Merkins, 10 pullups

    Count, Name, and YHC prayed us out with thoughts of Shooter’s daughter in law and her baby check-up appointment.

    Announcements: Spartan in 2 weeks, Manny will have some courses setup this week on the playground across from harbor Field, sign up to Q.

    SYITG,

    Akbar