F3 New Orleans

Tag: @Jose10k

  • Music and Respect – from Jose10k

    As y’all have probably learned that the cross town rival splash pad AO has a lake and a tunnel. The stepdad of both the Splash pad and Grandmas, Russo, has pointed out several advantages of both AOs. Russo is a smart man who is a great salesman. His back blasts are epic, creative, and inspiring. So YHC was curious if he could sell his AO, the A1C, like the stepfather sold his AOs. And it’s so simple: Music and Respect. That’s right gentlemen, at the A1C, you will always have music and respect. Rock n roll is always blasting, and the average age is over 50 (much respect). Top that Russo, I doubt you can, however, I eagerly anticipate reading your blackblast to see you try. I’ll leave your questionable movie choices for another backblast. FYI, how can anyone not like the Goonies. That’s damn near unamerican.

    Humid, check, hot, check, a group of highly motivated men ready to work out, check.
    Warm-up: y’all have been to a beat down, you know how that goes
    The Thang: Music, yes, music. We began with the Cupid Shuffle, a nice 4 minute song in which participants did shoulder taps until the song lyrics make you shuffle to the right 3 times, the left 3 times, butt kick into the air 4 times, followed by 6 mountain climbers. Then back to the shoulder taps.
    Open the trunk for various goodies, coupons, 35 lb plates, and 30 pound dumbbells. Pick your poison for some 11s on the ramp. Shoulder presses at the top, slow squats at the bottom, rifle carry your weight up and down the ramp. Finish it off, return the weights to the trunk, exactly 5 minutes of Mary. COT, with Moby praying us out. The summer heat and humidity is officially here boys, stay hydrated. Grundy is bringing the pain tomorrow. Thanks for letting me lead and thanks for the gentlemen. Goonies never die! Life is like a box of chocolates….

  • Mankini, Banana Hammock, Root Suit – from Einstein

    Yes, that was BBQ describing his preferred swim wear – anticipating showing off his F3 toned physique on his next beach visit.
    and the mumble chatter continued in that venue, easily overtalking the cadence

    After the early-bird one mile run we got to it;

    Long Warmup:
    Toe Touch, SSHops, Inperial Walkers, Good Mornings, Butt Kicks, Neck Rolls, High Kneees, Arm Circles, Imperial Walkers, Scissors, Smurf Jacks, etc.

    Thang:
    Three sets of about fifteen minutes of block work, separated by a run around the square block
    block work included; curles, rows, blockees, over-head press, sit-ups, eights thru the legs, windshield wipers, squats, skull crushers, murder bunnies,
    bear crawl with block snatch, farmer carry, rifle carry, etc.

    Circle-up, Count-o-rama, Legal leads us out with prayer.

    One humid mofo,this Wednesday morning, at The Gipper, but we all walked away better for it. Ha.

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.

  • Gorilla me soft and steady!! – from Shooter

    The Gipper brought back memories and traditions one hasn’t experienced in sometime but certainly missed.. With Jose10k EHing the night before for a prethang miler, Steve texting Wacker and I the night before for a carpool meeting at the old WD parking lot and Fletch making an appearance on his off week from work.. The foundation of PAX in Barely legal, Einstein, Mobydick and Sonny are always rewarding to start the Gloom with at the Gipper. PAX welcomed DR UpChuck 🤮 from Birmingham who accompanied us on the Prethang as well.. The Gipper AO has always been a favorite of YHC and recent shifts in commitments has changed the availability for regular post but the last two weeks have been very rewarding and refreshing.. Thank you Gipper crew for the post and always for the great chatter that follows…

    Warmarama
    Prethang miler
    10IC Arm circles, Cherry Pickers, Imperial walkers, Toe Touches, Windmills, and SSH.

    Thang
    PAX picked up coupons and shouldered to the courthouse for the Gorilla complex and Gorilla Humpers..
    Gorilla Complex is 8 curls for the girls, 8 one arm kettle swings (different in the Exicon), 8 shoulder presses and 8 Merkins. Moseyed down the greenway on side the courthouse to the other entrance and completed 8 Gorilla Humpers. R/R 8 rounds..
    PAX finished up and returned the coupons to their resting place and assembled at the flag for a close of 5 OYO Body Bag Builders.. (YHC sure to use those more often)

    Times up for count, announce and COT!!

    Appreciate the Gipper and the Foundation of PAX for the post and until the next Gloom
    👍🏼✌🏼👊🏼!!!

  • A Trio of Tabata – from Jose10k

    Cool morning, perfect temperature for a tabata. The usual crowd showed up, so YHC opened up the trunk of his car for some props. Some coupon work up on top of the A1C. 45 sec on, 15 sec break round robin tabata. The music was blaring, and the workout began. Exercises from squats, shoulder presses, wife pleasers, a ton of core, a lap around top, calf raises, shoulder presses, triceps, etc… Dark Wing prayed us out. Remember, bring your gloves and a coupon to Zoolanders beat down tomorrow, probably won’t be any music though. Later gents.

  • Murph at the Marsh on Memorial Day – from Jose10k

    It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!

  • Efficiency – from Akbar

    YHC has been working with Whacker helping cut yards for the past month. One thing that I’ve learned is the efficiency in which he works. Active, productive, profitable, skillful, decisive, effective, valuable, proficient, organized. It’s not like when we cut our own yard: chilling to tunes, stopping to talk with the neighbors, maybe looking forward to a cold beer afterward. This is an operation to get finished as soon as possible.

    For example, tight and wide. You cut the smaller spaces first toward the street, then the larger ones working back toward the house – this makes clean up more efficient. Don’t cut other people’s grass, even it’s a patch of grass the size of a shoe box. If you do, you’ll get yelled at by a screaming man running toward you with a weed eater. Snake mow only when the grass is shorter, box cut when it’s growing to make clean up more efficient. Mow the edges of the yard first, watch out for protruding or non-protruding items in the yard (stumps, toys, power lines). Don’t wear dark sunglasses.

    Drive fast in between jobs – rolling stops are permissible at stop signs. Blow grass with the wind. Eat something, drink lots of water, and don’t use the bathroom until the jobs are finished.

    In pondering these recent adventures, efficiency was on the mind. What kind of beatdown covers all the bases without being too complicated? 7’s and 11’s

    PAX: Akbar, Wicket, Jose 10k, Hogsbreath, Zoolander, Russo, Minnow, Maverick, Bird, Grover, Hammer, JV, Trucoat, Waterpik, Sogo, Brexit

    Warm up x10-20 IC:
    SSH, Mountain Climbers, Mummy Kicks, Grass Grabbers, Windmills, other stuff

    Thang:
    Mosey up and down the Lakefront, stopping for 7’s, then 11’s, rinse and repeat. All exercises started on the wall, with a 60 foot mosey to the sidewalk to perform exercise #2, then a mosey back.

    7’s Dirkin, Army Crawl, Mountain Climber
    11’s Freak Nasty, flying nun (lunge walk with arm circles), Twinkle Toes (Al Gore calf raise)
    7’s Wall Jumps, Bear Crawl, Hand Release Merkins
    11’s Stone Mountain, High Knees, Renegade Row

    7:19 am, Lightning round
    7’s Bouncy Squats, run, Superman’s
    11’s Al Gore Shoulder Clap, run, Scuba Steve’s

    Indian run back to the flag for Mary

    Mary
    Mountain Climbers x20 IC, LBC’s x20 IC
    30 Merkins OYO courtesy of Wicket

    Name, count, and YHC prayed us out.

    Announcements
    Memorial Day Murph at the Marsh Monday, Jose has Q with Coffeeteria after
    Hogsbreath retirement party at Faubourg Brewing June 10, 5-7

    NMM
    • Great to have Brexit join us again
    • One thing YHC loves about 7’s and 11’s is the Mumblechatter. There was a whole group on the far side that quoted movie lines pretty much the whole workout. Gives you a chance to catch up with everybody, like switching conversations on a speed date, but you aren’t trying to date the other dude.

    Thanks for following my lead. SYITG – Akbar

  • The gangs all here – from Fletch

    Arrived at the AO to find 3 pax waiting. After greeting them, Jose 10K noticed we were all wearing black F3 shirts and resembled a “gang”! Hoping no one would break out in dance, Jose 10 K did a jig similar to a “West Side Story” fight scene. Time to get started!
    As we started warming up in rolls Maverick, true to his name, late and wearing a blue F3 shirt.
    Warmup: IC 10count
    SSH, Toe touches, Merkins, Imperial walkers, Grass grabbers, Shoulder taps, Hillbillies, Windmills, Peter Parker’s.
    Thang: mosey around the caboose and back.
    BLIMPS,, 5 Burpee’s, 10 Lunges ic, 15 Imperial walkers ic, 20Merkins, 25 plank jacks, 30 Squats and mosey around the caboose.
    Getting coupons, we proceeded with an EMOM workout 6 burpee’s, 8 block swings, 10 squats and 12 merkins. After 2rounds, mosey around the caboose. 2 more rounds and time was up. Jose 10K prayed us out. I am honored and thankful to be a part of F3. Thanks for the lead. See you in the gloom

  • The Dynamic Duo has turned into a Triumphant Trio – from Jose10k

    Nice and cool weather this morning, 60 degrees, I’ll say it again, 60 degrees. Amazing weather this morning. Like the scramble, there was no Q this morning, just enough push to get me up this morning. Yes, I am on summer vacation. Yes, I normally post at each beatdown this time of year, however, Shooter called it perfectly in his backblast. I am a married man now, and I currently have a workout routine with my beautiful wife. However, I am Qing this Monday morning at the Marsh, a murph on Memorial Day (a f3 tradition). Anyways, there was a beatdown this morning.
    A typical warm-up
    Then we decided to leave the a1c, and venture outward. We stopped on the side to do Hammers favorite, Bulgarian split squats followed by some freak nastys. We continued to mosey to the side of the courthouse, where we back peddled for a block to the back/front of the courthouse. Time for a round of some Rocky Balboas. Short mosey to the benches for some more bulgarian split squats, then calf raises (3 per step) up the court house. Mosey back to the parking garage for calf raises up to the top followed up with 10 minutes of Mary. COT, Moby prayed us out. Akbar has the Q tomorrow, Murph on Monday morning, I believe 6:30 am start time is what everyone is voting for.