F3 New Orleans

Tag: @Jose10k

  • Only 2 at the A1C – from Fletch

    Took a shooter workout and modified it a bit. Jump rope at the bottom of the ramp, chains at the top, kettle bell at the other end. 60-40-20 reps at each station while partner 2 did 10-20-30 of chest, core, and lunges . Four rounds total, and it was time. No one from Atlanta showed up here either Russo

  • Season’s Beatings – from Russo

    21 degrees to start this morning, which to my recollection was probably a record low for us. What was NOT a low? Christmas spirit.

    On Hammer (with his full body Christmas pajamas), on Akbar (decked in his finest Santa jacket and hat), on Jose10k (lighting up the gloom with Santa hat and blinking Rudolph nose)!

    T claps to TruCoat for bringing his favorite weather with him and semi-DR posters Duracell and Grover, as well as Tanked Up, who took time out of his marathon training to join as well. It’s always nice to see them, and the other bright shining faces that make Christmas (Eve) spirits bright, even if we could only see about 12% of Zoolander’s mug because he was bundled up.

    Warmups (all 10-24x IC) – depending on who you ask, no one was “warm” by any stretch
    – Sealjacks
    – SSHs
    – Toe touches
    – Self love
    – High knees
    – Butt kicks
    – Grass grabbers

    Thang
    Mosey to Granny’s, laughing all the way. Bells were jingling in the cold, and when someone shouted “Deck the halls”, Pax was asked to respond “Fah-la-La-la-la…la-la-la…La!”

    Every block or so we spread Christmas cheer, doing partner merkins spelling out:

    -Merry Christmas
    -Happy Holidays
    -Festivus
    -Hanukkah
    -Rudolph

    Dirty Santa
    Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 20 squats)
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -18 jump squats
    -12 freak nastys
    -20 squats
    -7 Hand release merkins
    – slalom the column
    – Trip up and down the pilot house
    -12 step ups (1 is 1)
    -20 hello dollies
    -10 leg raises
    -21 monkey humpers
    -25 plank jacks
    -3 krakken burpees
    -8 SMCs
    -15 murder bunnies or groiners
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -10 star jumps
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -20 cherry pickers
    -6 donkey kicks

    We then climbed the pilot house (the Christmas tree) and topped it with one Star (jump).

    Run run Rudolph
    Indian run back to start, with the 6 bringing the gift (bag) back up to the front, where it was passed back to the 6, rinse and repeat.

    Things we learned:

    (1) YHC is the only one that is a fan of murder bunnies

    (2) After his at least 8th round of them, the bright, shining Christmas star led Hammer to his enlightened Magi state, where he came to the conclusion that bears don’t call them bear crawls, but instead just “walking.”

    (3) I probably should have explained to Duracell that “slalom the columns” did not mean each and every column in St. Tammany parish.

    (4) Krakken burpees are dead. Long live KrackerJack burpees!

    (5) Jose’s 2022 dirty Santa seemed to go better than 2021, as he raised calves better than the shepherds watching their flocks at night.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    I mentioned last year that I had a chance to catch The Chosen’s Christmas program, and the theme was “They must know.” I again want the to share that sentiment this Christmas with those still reading, that in my mind, all HIM should know:

    Jesus Christ is King, and reigns forever. God chose to come down from heaven, leaving the glory behind, to join us here on Earth, to meet us where we are. To show us who He truly is, to be with us, to right our wrongs, despite the mess we made of his creation and our turning our backs on him or worshiping other gods/idols, in whatever form they take.

    That’s love in its highest form: pure, unrestrained, unconditional, abounding and abundant. I have very little to offer in return, outside of the one thing God requires: my heart. I am going to fall short each and every day, but that’s my goal to him, my family, you all, and everyone I encounter.

    Thank you all for joining, and continuing to make the decision to post and fellowship, even when it’s “cold” outside. I appreciate this group and wish you all the best Christmas season.

    SYITG

  • Die Hard is a Christmas Movie, and Holy Crap it’s cold out here. is it cold out here. – from Jose10k

    After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. We now stopped at the front of the courthouse stairs. ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : lunge walk to the bushes and back, partner 2= holds an al gore . Repeat.
    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 15 reps of these 4 “c”ore exercises: lbcs, flutter kicks, Freddy Mercury’s, and cowbells favorite: crunchy frogs.
    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Side not, ac duct crawling no fun when you hit the acorns. Once the pax was finished we ran 1 lap around the entire courthouse. Back to the parking garage to do 5 calf raises each step back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 30 seconds. back to the stair well to do 5 calve raises each to the top. And time was up. Cot, Russo prayed us out. Thoughts and prayers to my father-in-law, my niece and brother-in-law. And to further celebrate the heroics of John McClain, a yell of Yippie Ki-yay Motherfu**er. Thanks for letting me lead gentleman

  • On the first day of Christmas my True Q gave to me… – from Mobydick

    YHC has never been a big fan of running. But the season and the setup was too tempting. Downtown Covington provided the setting by randomly placing lighted 12 days of Christmas all over. The thang was run from one to twelve and add an exercise and that many reps at each day. The placements meant the route crisscrossed downtown multiple times. On the first day of Christmas your Q gave to the pax one kraken burpee and off-we go. The second day added 2 toe touches the third added 3 windmils +4 lunges +5 merkins +6 squats +7 swimmers + 8 monkey humpers +9 interior walkers +10 cherry pickers +11 SSH +12 crunchy frogs. Add up the multiple rinse and repeats and the nearly 3 miles of mosey and a good time was had by all. The COT just happened to end at the real flag pole in front of the courthouse.

  • 26 + 26 is….7? 4? – from Russo

    Having been tipped off earlier in the day it was the beginning of Akbar’s 53rd trip around the sun, YHC spent a couple minutes coming up with a way to say Happy Birthday in an incorporated unique way (using math of course). So as we jumped into our warmup of 26 SSHs and 26 Sealjacks, I paused to ask him “What’s 26 plus 26?”

    “52” was the response, so I asked “Is that the right number to be celebrating today?” but it was too early for the implication, so a few awkward moments passed until YHC asked “Is it not your birthday today?”

    Then it dawned on him that yes, today was his birthday. Fitting he didn’t think about it, because he is one of the most selfless people I know.

    And then off we went with the rest of warmup:

    All 10x IC:
    – self love
    – Toe touches
    – Grass grabbers
    – Hillbillies

    Thang

    Mosey SW to the Treen building for: Walls of Jericho (7 count of seven exercises 7 times around the hall)

    – Merkins
    – Squats
    – Shoulder tap plank jacks
    – SMCs
    – Groiners
    – Apollo ohnos (2 is 1)
    – Crunchy Frogs

    Followed by: 4×4 (4 more times around, 4 exercises, 4 reps at 4 corners)
    – Hello Dollie’s
    – Leg raises
    – Gas pumps
    – American Hammers

    Mosey back to start where we wrapped up with 20 IC Freak Nastys.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    Jose gave us a positive update on Katie’s dad, reminders that RCR, Ivan, and Endurathon are all coming up, as is the 2nd Annual Die Hard memorial beatdown at the A1C on Friday and YHC will Q Season’s Beatings on Saturday at the Lakefront.

    Thank you all for joining and reading and one more HBD to Akbar, one of the finest HIM you’ll ever meet.

    SYITG

  • 12 days of Christmas – from Waterpik

    With the week of Christmas upon us, a holiday themed beatdown was in order.
    After a brief warmup, YHC led the pax through the 12 days of an F3 Christmas with these exercises:

    Day 1: Imperial Squat Walkers
    Day 2: Hello Dollys
    Day 3: Groiners
    Day 4: Flutter Kicks
    Day 5: Jump Squats
    Day 6: Burpees
    Day 7: Imperial Walkers
    Day 8: Sister Mary Catherine’s
    Day 9: Merkins
    Day 10: Crunchy Frogs
    Day 11: Shoulder Taps
    Day 12: Side Straddle Hops

    Count, Name, Prayer

    Have a great week men! As always, I am a better man for participating in F3 and for knowing all of you.

    Waterpik

  • Plan B – from Akbar

    Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?

    Conditions: 42, Feels like 38, drizzling rain

    Warm Up

    IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations

    Mosey toward the Gazebo for Thang 1

    – x10 IC Copperhead Merkins, Sit through

    Mosey toward the shaft for some frisbee warm ups:

    Lunge Walk, High Knee Hug , Drinking Birds, High Knees

    Wall:

    x10 IC Dirkin style Peter Parkers, Freak Nasties

    Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances

    Thang 2 – Ultimate Frisbee

    Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.

    Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins

    Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.

    Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.

    Thang 3

    YHC realized we were on a makeshift football field, so we lined up at the end zone for:
    • Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
    • Bear crawl to midfield, 10 Stone Mountains, sprint to flag
    • And so it went on with sprints, backpedals, exercises, and other forms of moseys.

    Thang 4

    Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.

    Mary

    Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC

    Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches

    Count-o-rama, Name-o rama

    Announcements

    Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
    – Russo has Q next Saturday for a Christmas theme.
    – Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay

    Intentions

    Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.

    YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.

    Coffeeteria at Book and the Bean

    SYITG – Akbar

    NMM:
    – Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
    – YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
    – Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
    – It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
    – Lots of shoulder work today. I’m going to take a nap.

  • A1C Cornucopia – from Einstein

    A cool 39.5 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, even a gaseous pax would prove ineffective.

    Warmup:
    all 20xIC: numerous
    then, off to the ramp for a backward run down the ramp, out to the street and up the stairs returning to our starting point

    Thang:
    using parking lot stipes as our template, and the four corners for core exercise pit stops, we did even more numerous things – hard to believe.

    All had fun

    Count-o-rama

    Rock-A-Chaw Fletch led us out with prayer.

  • 11’s and missing Einstein! – from BBQ

    A mighty 3 at the A1C. A light mist at the start. Nothing to stop this PAX. The usual 11 warmups and 11 reps each. We moved to the top ramp and did 11’s. We started with 1 burpee at the top and 10 copperhead squats below and went 11 times. The way down was a run zig zagging between the posts. Lateral slides were added twice. The way up was mostly back peddling. The last run up was a sprint half way and coast the rest of the way. An Einstein favorite was done. A star jack every third parking line and add one stack each time. The total reached 10 on the last line. 11 freak nasties and one minute of LBC’s. Namerema went quick. Moby Dick prayed us out.

  • STARjacks and STRIPES at the A1C – from Einstein

    A cool 41 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, it would make a can of Febreze blush.

    Warmup:
    all 20xIC: ToeTouch, SideStraddleHops, ShoulderRolls, ButtKicks, Swimmers, HighKneees, NeckRolls, Scissors(BBQ excels at this), WindMills, One Minute of RockyBalboas

    Then off to the ramp for a serpentine run down the ramp, followed by a serpentine backpeddle up the ramp, more or less in an Indian Run fashion.
    And for the record, I’m lobbying to have the “Indian Run” renamed to “First Citizen Run.”

    Thang: using parking lot stipes as our template, and the four corners for core exercise pit stops:

    Round One: Lunge Walk forward two parking spaces and Lunge Walk backward one parking space – traversing the whole uppper deck
    at the corners; iron crosses, hello-dollies, rosalittas, front-to-back leg swings

    Round Two: StarJack Jump at ever-other parking stipe, increasing the jump count by one every-other stripe; (first stripe 1 jump, next stripe 2 jumps,
    next stripe 3 jumps…) – traversing the whole uppper deck
    at the corners; across-the-body leg swings, merkins, shoulder tap merkins, crawl bear

    Count-o-rama

    Always good to hear the banter and mumble chatter at F3 – just like a bunch of brothers, which we are.

    Rock-A-Chaw Fletch led us out with prayer.