F3 New Orleans

Tag: @Jose10k

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • 1ST & 10 at THE A1C – from Einstein

    Rainy morning at the A1C this morning.

    With the kick-off of the football season, the 1st & 10 routine, from the F3 Exicon, was the order of the day.

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, imperial walkers, neck rolls, hillbillies(country boys), hi-jack hi-jills, seal jacks

    Thang: 1st & 10, using the upper deck parking garage parking stripes as our football field (a wet one at that)
    1 merkin, 10 burpees, “sprint” to the end of the field, mosey back around, the ref (Bushwacker) moved up the chains…2 merkins, 9 burpees, sprint, move up…3 merkins, 8 burpees, sprint, move up,…etc.
    Bushwacker – in the lead, still doing his referee duties, scored first, with the rest of the pax a minute or so behind.

    Next Thangs: with time to spare the pax did some Lieutenant Dans, lunging forward and backward, side shuffles, etc.

    Mary: one minute of star stretches.

    Cuz prayed us out.

  • Ladder Leg Day – from Jose10k

    YHC sent out the invite last night with the whiteboard of dread to the group. Manny was the only HIM to take the red pill with me. This morning’s workout was like being in a steamy jungle gym with a splash of fantasy football chatter and LSU pride. It was a ladder workout, again. I know, I am not a creative as Steve or Russo. I stick with the golden oldies, unless we’re talking about music. 10 reps of each exercise, followed by one lap between each round. We kicked things off with step downs then lunges that made us question why we ever left bed. Then, the monkey humpers made sure our neighbors were definitely wondering what on earth we were up to. Just when we thought it couldn’t get weirder, dirkins and freak nasties cranked up the awkwardness—and the sweat. Stone Mountains had us feeling like Rocky on those steps, but less “Eye of the Tiger” and more “Why is it so humid?!”

    Burpees made an appearance, just to make sure we were sufficiently miserable, followed by American Hammers and big boy sit-ups that left us questioning our life choices. The run was supposed to be the cooldown, but with the humidity, it felt like swimming through a hot soup.

    Meanwhile, the conversation ranged from debating which fantasy football picks would lead us to victory, to lamenting LSU’s recent ups and downs. All in all, it was a morning of pain, sweat, and football small talk—a perfect start to the day!
    SYITG gentlemen.

  • The Sauna Sweat Showdown: When the Humidity Hits 110% and the PAX fights back – from Jose10k

    80 degrees and 1000% humidity at 5 am? Seriously, WTF! Hammer was crazy enough to join me this morning in the Sweatapalooza. Having two consecutive late days (not getting home til after 7:30), I went back to the good ol ladder workout. 12 reps for each exercise followed by a 1/5 mile loop. All with a coupon.
    Squats
    Lunges (2 is 1)
    Kettlebell swings
    One hand on the coupon, one hand on the ground merkins, alternate 1 is 1
    Shoulder presses
    Curls
    Triceps
    Finished up with a one mile run
    At least if the Spartan race has humidity, we’ll be prepared for it.
    SYITG
    https://giphy.com/gifs/filmeditor-hot-nervous-l4FATJpd4LWgeruTK

  • Wild Q let the good times roll!! – from Shooter

    Well, the Wacker of bushes may not be present but it doesn’t mean we can’t use his golden nuggets for some fun.. After all someone needs to put those things to use.. I set that one up, “That’s what she said!” It also creates great grumble mumble from Jose10k once he spots them. Anyways 4 PAX took the red 💊 for Granny’s and we ventured all around Mandeville..

    Warmup
    10IC Toe Touches, Cherry pickers, Selflove, Grass grabbers, Imperial walkers, Hillbillies and Torso twists..

    Thang
    Carried our nuggets and jump rope to the tunnel. Upon arrival selected a coupon. Rolled the number nugget for rep count. One PAX did jump rope while the rest of the PAX did the number rolled. 2 rounds with exercises consisting of chest press, curls, rows, tri extensions and overhead presses..

    Moseyed to the bus stop and same application.
    Rolled the number alternating rope 2 rounds. Exercises were bench jump overs, Derkins, gas pumps, freak nasties, Bulgarian split squats and jump squats..

    Moseyed back to the breezeway rolled the number for the count then the other dice for stated exercise.. 3 Wild Qs in a row and the selections were wide merkins, SMKs, and shoulder taps with plank jacks..

    Wrapped it up with Mary.
    15IC LMCs, Right elbow to left knee F/J, 6 inch hold with each PAX providing a 10 count 15IC hello Dollie’s in the middle and finished with the hold and 10 count back around..

    Appreciate the post and the intentions shared for Pelicans family and prayers for the family of the 3 year old that drowned last week…

    Until the next gloom 👍🏼👊🏼✌🏼!!!

  • ROSHAMBO for the Q – from Darkwing Duck

    11s were on the docket today. After a questionable game of Rock, Paper, Scissors, YHC took the q. Quick warm-up then moseyed to the courthouse. Burpees on the side walk, run to the stairs, 5 calf raises up each step, then big boy situps at the top. Run down the ramp and out the side, around the parking lot, back to the side walk. Finished right at 6 am.
    COT and done.

  • Rock, paper, scissors to see who leads?!?!?!? – from Darkwing Duck

    Beautiful morning to take the red pill and get some work in. No one picked up the Q so it was a little ROSHAMBO to take the lead. Regular warm-up, then mosey to the courthouse.
    A set of 11s was the choice. Burpees at the side walk, big boys at the top of the stairs, 5 calf raises at each step, with a lap down the ramp and around the side in between each set.
    Ended right a 6. COT. Simple beatdown, simple back blast for a great group of HIMS.

  • What Do You Call A Three-Hump Camel? – from Steve

    Everybody’s got a DMV story. Maybe you’re the guy who, say, waited there for three and a half hours to get your first car registered. This would be pre-cell phones, of course, so to bide your time you’ve memorized all four of the eye charts they’re using behind the bulletproof glass, as well as the many cheerful posters, like the one showing an 18-wheeler with a smiley face that details the 12 steps to get your CDL license. At this point, you’ve started to reconsider every decision in your life that has brought you to this moment, trapped here in this white-walled hell. And then, just as you’re imagining driving that smiling 18-wheeler off a tall bridge to your own fiery demise, your name is finally, miraculously called. The woman behind the desk looks impatiently at you over her reading glasses, with one hand thrust out. And even after you’ve gently placed your paperwork into her outstretched claw, she still seems to be sizing you up, like she’s read your thoughts and confirmed that yes, you’re an idiot. Finally she looks down, flips through a few pages and slides them right back over to you. She’s staring at you like you’re supposed to say something, but before you can, she says, “No odometer disclosure. You need to fill this out,” she hands you a form without looking at you, “Get it notarized, and make another appointment.” And before you can protest and throw yourself at her feet, she’s called the next name in the queue.

    Nowadays, with all the online options, the DMV has come a long way. But apparently not so over in Franklinton, where grudges against certain junior high math teachers run deep. That’s right, Jose kept us entertained with his DMV tale, in which a former student’s mother attempted to exact revenge on 10k. Of course, Jose ain’t playing that game and he successfully walked away with his dignity, and his Real ID.

    Oh and yes, we did work out. A descending rep count starting at 100 of an exercise, then moseying the corridor and climbing the steps for 10 burpees. Went something like this:

    100 Mountain Climbers 10 burpees
    90 Freddie Mercurys 9 burpees
    80 Squats 8 burpees
    70 Plank Jacks 7 burpees
    60 Big Boys 6 burpees
    50 Merkins 5 burpees
    40 Sister Mary’s 4 burpees
    30 Crunchy Frogs 3 burpees
    20 T-Merkins 2 burpees
    10 Burpees 1 burpee

    A little time left for some leg work, calf raises, and Mary. COT and Shooter prayed us out.

    Oh, the three hump camel:

  • Spartan Pre Gipper Workout – from Jose10k

    Holy smokes, a cold front came through? It was in the 60s to start this beatdown. I was excited to post this morning because YHC received a text late the night before informing him that he wasn’t going solo this morning. The Hammer decided to join him in his efforts to get into better spartan shape. Grabbed the ladder workout from the back seat and off to the races. Back to school again, 1st grade, run a loop, Next, complete 1st grade and then 2nd grade, run the short loop, returning to the start. The PAX would try to graduate and get through the 12th grade!
    1st Grade – Squats
    2nd Grade – Monkey Humpers
    3rd Grade – Lunges (2 is one)
    4th Grade – BBS
    5th Grade – Flutter Kicks
    6th Grade – LBCs
    7th Grade – American Hammers
    8th Grade – Merkins
    9th Grade – Freak Nasties
    10th Grade – Carolina Dry Docks
    11th Grade – Burpees
    12th grade -SSH
    We added a coupon to make it more difficult. We only graduated 9th grade y’all.

  • Thunder Moon – from Akbar

    YHC arrived a few minutes early to Jose10k on the pull up bars and Hammer/Pik stretching after their run. Regular Milestone Marsh run this morning to the Lakefront and back.

    Warm Up: SSH, Self Love, Arm Circles, High Knees, Butt Kicks, Toe Touches, Windmills, Imperial Walkers

    Playground for 3 sets of 10 Pull Ups and 10 Copperhead Squats

    Milestone Marsh run to the Lakefront stopping for Stone Mountains and Supermans x 10 OYO on blocks 1 and 3, x 15 on blocks 2 and 4

    Arrived at the Lakefront Wall for the Thunder Moon. Full moon on the right with heat lightning on the left. Bulgarian Split Squats each leg, Freak Nasties, and Dirkins IC x 10 each for 3 rounds. Substituted Irkins for Dirkins on the last round.

    Rinse and repeat on the mosey back for some Mary.

    Hello Dolly, Rosalita, Heals to Heaven, Seat Angels, LBC, LMC, E2K right and left – time called.

    Announcements:

    Captain Sparkles 911 beatdown at Grandmas House 9/10. Bring a weighted pack for 91 Memorial. Various runs in the fall, 2 months to Spartan race.

    YHC prayed us out with intentions for Hammers friend whose child almost drowned – for a safe recovery. Prayers of thanks and intentions to lead those around us.

    SYITG,

    Akbar