F3 New Orleans

Tag: @Jose10k

  • May the road rise to meet you – from Akbar

    4 pax at the Marsh this gloom to celebrate St. Patrick’s Day.
    Conditions: nice and cool

    Warm up
    SSH x 17 IC, IW, HIllbillies, grass grabbers, cherry pickers, high knees, butt kicks, Self Love, Arm Circles x 10 IC. Jog to the second street corner and back. Plank while Jose 10k is in the John.

    Thang:

    17 reps of 6 exercises with a run in between, rinse and repeat.

    Wide Irkin
    Freak Nasty
    Pull Ups
    Superman
    Shoulder Taps
    Bouncy Squat

    Mary: Flutters, Crunchy Frogs

    Announcements: Whacker’s Kokomo camping this Saturday.

    Thanks for the post! SYITG,

    Akbar

  • May the road rise to meet you – from Akbar

    4 pax at the Marsh this gloom to celebrate St. Patrick’s Day.
    Conditions: nice and cool

    Warm up
    SSH x 17 IC, IW, HIllbillies, grass grabbers, cherry pickers, high knees, butt kicks, Self Love, Arm Circles x 10 IC. Jog to the second street corner and back. Plank while Jose 10k is in the John.

    Thang:

    17 reps of 6 exercises with a run in between, rinse and repeat.

    Wide Irkin
    Freak Nasty
    Pull Ups
    Superman
    Shoulder Taps
    Bouncy Squat

    Mary: Flutters, Crunchy Frogs

    Announcements: Whacker’s Kokomo camping this Saturday.

    Thanks for the post! SYITG,

    Akbar

  • Pi Day at The A1c – from Einstein

    Pleasant this morning on the deck of the parking garage at the A1C ~ 60 degrees.

    WARMUP: all IC14x; toe touch, side staddle hops, neck rolls(snap,crackle,pops),
    shoulder rolls, high jack hi jills, book covers, popeyes, etc.

    THANG:
    Pi (3.14)routine on the inclined upper ramp:
    3 burpees up top, run down, 14 merkins at the bottom, run back; repeat 14 times
    totals: 42 burpees, 196 merkins, plenty of running

    MARY:
    American Hammers with extension, big boy sit-ups, Jose10 wife pleasers, BBQ hip stretch

    Good to have DarkWingDuck back in action. We missed the stalwart Moby – as he was helping
    a buddy with an early morning ride to the airport. Wonder if he took the golfcart.

    DarkWing prayed us out.

  • This ain’t bedroom Yoga! – from Shooter

    With darkness all around and the glistening of a full moon for illumination 5 PAX embraced the Gloom at Grannies. Steve, Russo and YHC chatted it up until Jose10k appeared out of the darkness. Behold it’s a right on time Cowbell? Nope, it’s the Wacker of bushes hooded up as he grumbles his way to the circle.. Chatter quickly shifted to the adjustments of springing forward and how us 40 somethings sleep patterns range from dream Yoga, to it won’t be long until we will have separate rooms with our significant others. Which ever the case may be, today would be a bit of a throwback to our tunnel of love that is often forgotten.

    Brief warmup of torso twists, arm circles, Cherry pickers, grass grabbers, Abe vogodas and toe touches.. Some of the numbers IC varied with Chatter overtaking the counts.

    Moseyed to the tunnel and selected two boulders from the drainage area of sorts with an alternative rock that Steve graciously found.
    We partnered up
    P1 completed reps with coupon while P2 utilized the tunnel.

    First round
    Chest press(boulders) mosey down Carioca the flat and Mosey up. R/R back and F/J
    Second round
    Overhead press (rock) & 8 count bodybuilder
    Mosey down/lunge walk flat and reverse. F/J
    Third round
    Squats (rock) & Mountain climbers
    25% mosey down, 50% flat and 100% up. R/R F/J

    Once completed moseyed our return to the bus stop for 10IC bench jump overs, 10IC leg raises breaking plane on the benches, inspired by Russo’s handstand demonstration months back challenging Bird YHC used the columns for a balls to the wall hold rounded out with 5 donkey kickoffs.

    Returned to the circle for some Mary.
    ETKs, LBCs, penguins, plank, chill-cut plank and wife pleasers.

    Counted off, announced Wacker camp out 3/22 and upcoming Zoolander Marsh madness, Inferno and Zoorich classic..

    Appreciate the post and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Fall Back, Spring Ahead! – from The Hammer

    We lost an hour of sleep, and hour of morning light. It was dark, chilly, and a bit eerie at the playground this morning.
    Sounds like a solid beatdown at the marsh
    Warmups- Apparently there was a switch with the Q. Akbar had it originally, but the hammer chose to take over. SSH, self love, grass grabbers, imperial walkers, toe touches, etc…
    A beatdown of epic proportions.— upper body overload thanks to Hammer!
    First, Five rounds of 5 pull-ups, 10 merkins, and 15 squats.
    2nd- mosey to the street to begin our trip to the lake front.We stopped at every other stop sign with merkins and core work Classic Hammer move ignoring the legs, continuing the upper body trauma from Waterpik, huh? And then finishing it off with dirkens, sit-ups, LBCs, and irkens at the lakefront..

    There was some good mumble chatter too. Hogsbreath on the job hunt, Hammer’s Houston museum trip, and Wicked going full primal mode for his track event — except he wanted to go no shirt, no drag, just speed. Upset that he had to wear his tank top, complaining that it only slows him down. Love it. Poor Jose, though, four and a half days of work… rough life. At least he only has 49.5 work days left until Summer break, 30 days until Spring Break. Damn, he doesn’t work much…

    What’s the next workout plan looking like? You hitting it again soon or resting those arms a bit?

    The Q sheet is open, the workouts are free, EH some new blood, headlock some brothers who haven’t shown up in awhile.

  • Financial Literacy – from Jose10k

    Moby, a 75-year-old legend who claims he once out-sprinted a bill collector, and Jose10k , a young guy who thinks “compound interest” is a gym move, squared off in a workout that was equal parts sweat and financial reality check.

    The session kicked off with burpees—because, just like credit card interest, they compound quickly and make life miserable when ignored. Jose half-heartedly flopped through them, much like someone making minimum payments on a maxed-out credit card. Meanwhile, Moby, fueled by decades of discipline (and probably black coffee), executed each one with the precision of a man who never paid a cent in overdraft fees.

    Next up: core squats. “Think of this as your savings account,” Moby wheezed between reps. “The stronger your foundation, the less likely you are to collapse under debt.” Jose nodded, then immediately wobbled under the weight—just like someone living paycheck to paycheck with no emergency fund.

    Sprints followed, symbolizing the financial journey of many athletes who go from millions to bankruptcy faster than Jose’s short-lived attempt at working hard. “Basketball players sign a $50 million contract and end up broke because they don’t understand debt-to-income ratio,” Moby barked as Jose gasped for air. “You know what happens when you take out a loan with no plan to pay it back? Declines. Just like this incline sprint you’re struggling up.”

    Jose groaned but managed to stumble to the top. “But what if you’re not college-bound?” he asked, doubling over.

    Moby chuckled. “Then you learn skills, kid. Not everyone needs a degree, but everyone needs a way to earn money. You think the guy who built this gym needed calculus? No, he needed to know about supply, demand, and not blowing his paycheck on things that lose value faster than your stamina.”

    By the time they wrapped up, Jose was sprawled out like a busted investment portfolio. Moby patted him on the back. “Remember, kid—money and muscles work the same way. Put in the effort, stay consistent, and don’t expect overnight results. Otherwise, you’ll end up weak… and broke.”

    With that, Moby walked off, he had given all of his Financial Literacy wisdom he could share. Jose10k could only try to apply his lessons. But he thought to himself, what about Darkwing, Fletch, B.B.Q., and Einstein? Shouldn’t they know the truth?

  • Bringing back the F3 to F3 – from Waterpik

    Two runners, one Rucker!

  • Mardi Gras Madness: A Leg Day to Remember – from Jose10k

    Five brave (or foolish) souls decided that the best way to celebrate Mardi Gras morning was not with king cake and mimosas, but with a leg workout that left us questioning why we didn’t sleep in. With rucksacks strapped on—because why not add extra suffering?—we kicked off the festivities with a warm-up, complete with Mardi Gras music to trick our bodies into thinking this was fun.

    Then came the main event: sprinting (or some variation of fast waddling) up the stairs (Grundy led the pax as per the usual, he legit sprinted), looping around the lighthouse, and then executing a flawless Lieutenant Dan back to the start. Three glorious laps of this, because we believe in suffering together.

    Next, we moseyed over for step-ups—ten per leg—just in case our quads weren’t already on fire. Then it was off to the bus stop for a delightful mix of Irkins and Freak Nasties, because I honestly was making up shit as I walked. I was tired.

    With our legs now resembling overcooked spaghetti, we weaved our way through a slalom run, hit some calf raises up and down, and finished strong with 15 minutes of core work, ensuring that every inch of our bodies would hate us tomorrow. Jane Fondas (Steve’s version of them, on steriods). Wife pleasers with a long pause, followed by pulses as well. “It’s the best way to dry out the taint.”

    And just like that, the beatdown was over. It’s been awhile since I actually saw an end to a Granny Beatdown. It felt odd and awkward actually typing that last sentence. Russo prayed us out, and we stumbled off to see what parades (if any) were still rolling in the wind. Thanks for letting me lead, and if your legs still function tomorrow, come join the fun at the Gipper for round three.

  • Shooter’s Bachelor Bootcamp: A Chilly Morning at the Marsh – from Jose10k

    Ah, the crisp morning air, the dim glow of streetlights, and the promise of pain—what better way to start the day? Expecting a quiet two-man showdown per the text, YHCarrived at the marsh at 5:10 AM, only to find Shooter had mustered enough curiosity (or poor judgment) to join. And so, the workout began.

    The warm-up was a mere formality before we hit the streets, where every stop sign became a monument to suffering:
    • 10 Diamond Merkins (because regular ones aren’t miserable enough)
    • 20 Squats (YHC gift to our quads)
    • 30 LBCs or Penguins (because variety is the spice of life—or at least of core destruction)

    And, of course, we ran to the next stop sign, repeating the cycle like a fitness-themed Groundhog Day.

    Conversations of the Morning:
    • Wild parades, because it’s Mardi Gras season and nothing is normal.
    • Shooter’s bachelor palace, which, based on descriptions, sounds part Vegas, part Animal House.
    • A freshly trimmed and washed Lil’ Rick James, who is presumably either a pet or a person that requires clarification.
    • Your humble correspondent’s experience of drunk brothers-in-law attempting to fight him at a 70th birthday party… because nothing says “Happy Birthday, Dad” like unsolicited family wrestling.

    The Lakefront Finale featured:
    • Stair sprints with two calf raises per step, ensuring we’d be walking funny all day.
    • Freak Nasties and Dirkens on the wall, which probably looked highly questionable to any passing joggers.
    • A final round of stop-sign suffering (this time with jump squats) before collapsing in the center of the court.

    And just like that, another Jose-led morning of mumbling, grumbling, and accidental life counseling came to an end. But fear not, because tomorrow brings another round—this time with rucks for extra fun.

    So rest up, stay safe in the Mardi Gras madness, and see you in the gloom. You’ll need the leg strength.

  • Captain Clean Up – from Jose10k

    Moby and I rolled up to the A1C like a couple of action heroes—minus the capes, plus a little extra wheezing. The morning was crisp, the motivation was questionable, but the mission was clear: burpees, squats, running, inclines, steps, slow squats (because why suffer quickly when you can suffer in slow motion?), and even some good old-fashioned trash pickup. Because nothing says “elite fitness” like doing lunges while holding a discarded fast-food cup.

    We weren’t just working out; we were upholding the honor of the A1C, ensuring it remained pristine for whatever parade was about to roll through. And in a stunning display of intelligence, we did it before said parade—because apparently, we love making things harder for ourselves. But hey, someone’s gotta do it, and today, that someone was the Dynamic Duo: Batman and Robin, but with more sweat and significantly fewer gadgets.

    At least we weren’t the splash crowd. That’s all I’m gonna say about that.