F3 New Orleans

Tag: @Jose10k

  • The St. Vincent 500 – from Paradox

    Our tale begins in the spring of 2022 in a small bayou town where a community pharmacy, after taking losses from storm and plague, had great need. After decades of providing vital prescription medicine for those in need, this team of volunteers now searched for the same helping hand. The Pax of F3 Thibodaux heard the call, and a plan was devised. We consulted our sage leader for advice. This HIM had carried the torch of 3Fs from the Mandevillage many moons ago. He knew the way of the pax and was skilled in the smithing of a fine beatdown. He peered into the gloom with a thousand-mile stare and the fate of the fundraiser hung in the balance. “if you build it..they will come” Goose said with a nod and then promptly vanished into a flurry of burpees. With a team formed and a grant secured we dove into the work.
    An event was needed and a place to rally the pax. A race, but not just any race. A challenge of physical and mental strength that would call to the hearts of the Louisiana PAX. A series of pain and cardiovascular torture so intense that no self-respecting HIM of F3 Nola could resist. It was forged in the caves of .word files and hammered through the gmail circuit boards. Welded to perfection one station at a time. A burpee here, a bonnie blair there. Precious metals adorned it at every corner to award prepared pax but many traps lay waiting for poor form. It was written, and it was done and it was beautiful.

    The beacons of aid were lit! Thibodaux called for aid…and our brothers answered.
    39 PAX (including 6 FNGs!) assembled at the stage on a gorgeous bayou morning! They came from northern shores and from western banks. From uptowns and motherships. From Grannies and Lakefronts. They came in calf sleeves, mudgears and some even bare of foot! Namesakes that struck fear like Shooter and Tanked. Some that drew intrigue like Hokie and Hawg. Famed backblasters we had read for years like Steve and Akbar. Even legends of the gloom like Frac and the Reluctant Yankee, who were there when the deep magic was gifted to us from the eastern coast. They followed a lonesome bayou road and mumbled Deliverance jokes along the way. They came as one to help a great cause and lock shields with their brothers in the bayou. The course was set, pleasantries exchanged, and the only thing left to do was make a run at 500. Let’s get to it…

    Warmup

    Goose gave the disclaimer and race details, and pointed out key safety and strategy reminders. Each two-person pax team would start at a numbered station along the course. Once the horn was blown, they would begin at their station and advance. Each station had 3 options: bronze, silver or gold. (Worth 10, 15 and 25 points respectively. So, a perfect score of gold at all 20 stations would reach the mythical 500 points. These corresponded to the number of reps completed by a team combined. They then would grab the token and secure it in an advanced technology carrying case (Ziploc bag). Head for the next station and rinse and repeat until you have finished 20 stations or ran out of time.
    After this was explained he led a thunderous cadence of our usuals stage warmups. This was YHCs first experience with a >20 pax group and the big group energy was powerful

    THE THANG

    Pair up, line up and we were numbered off 1-19 (one team of 3). Each team headed for their station and when GI Joe hit the airhorn it was geaux time. The stations were as follows:

    STATIONS:
    1. Merkins- 40, 80, 120
    2. Bobby Hurleys—30, 60, 90
    3. Freddy Mercuries—50, 100, 200
    4. Coupon Curls—40, 60, 100
    5. SSH: 50, 100, 150
    6. Carolina Dry Docks- 40, 60, 100
    7. Big Boy Sit Ups- Partner does big boys, one partner sprints to next station and back. 100, 150, 200 situps
    8. Side lunges (2 is 1)- 40, 80, 120
    9. Coupon OHP- 40, 60, 100
    10. Burpees- 30, 50, 100
    11. LBC’s- 50, 100, 200
    12. Peter Parker Merkins- 30, 60, 90
    13. Bonnie Blair (2 is 1) 40, 60, 100
    14. Brick Back Flys- 50, 100, 200
    15. Leg Raise Dora – One partner Leg raises, one partner bear crawl to next station and run back. 50, 100 or 200
    16. Mission Impossible Plank- combined time: 1 minute, 2 minutes, 5 minutes
    17. Coupon Swings- 40, 60, 100
    18. Prisoner Squats – 50, 100, 150
    19. Mountain Climber (2:1) 50, 100, 200
    20. Arm Circles while partner crabwalks to next station and runs back. Complete 100, 200, or 400

    After 1 hour of “Pax vs St. Vincent course” the dust settled and everyone returned to the flag. Chatter was high about the difficulty of the layout, the supreme fun had traversing the course and low rumblings of scores north of 400 permeated the air. A few teams completed counting up their coins while we began the count off, and name off. YHC was impressed with the veteran naming experience of NOLA and northshore pax. Their FNG naming skills were unparalled and we left with six newly minted local PAX: Welcome Sir Lawrence, Kodiak (CodyYak), MeatSweats, One Call, Wallflower and Lambchops. Looking forward to getting yall in the mix.

    Now down to serious business. YHC and Goose dramatically unveiled the official St. Vincent 500 dual trophies for the final presentation. Imagine a 12-inch manifestation of the love child between Hulk and Stretch Armstrong, in a full rage pose. Victory is all he has ever known. After appropriate oooohhhhs and ahhhhsss Goose led a suspenseful point count-off to see who the last team was standing. In the end, the combination of Tanked Up and Speedy Gonzalez tallied 470 points and took home the first annual St. Vincent 500 trophy! T- Claps on those numbers gentlemen. Phenomenal effort. We’ll all be gunning for you next year.

    Coffeeteria after provided by our St. Vincent de Paul board and it was great to get a chance to talk shop with all the pax and compare notes on course strategy.

    YHC could not have envisioned the tremendous amount of support we would receive from both our local community and our F3 community for this cause.
    So grateful for each one of you who spent your weekend time and energy for this event.

    At the time of writing this backblast we have raised $10, 451. 51!! This goes directly to purchase of prescription medicine for those individuals in need. Praise God!

    Thank you for the oppurtunity to lead.

    SYITG,
    Paradox

  • 1-2-3 Go! – from Russo

    Surprise surprise it was hot and humid this morning for a pax of 5.

    Warmup (10x – 16x, all IC)
    – Sealjacks
    – Self love
    – Toe touches
    – Hillbillies
    – Good mornings
    – High knees

    Thang

    1-2-3 GO! (Exercise one, move up a column, exercise two, move up a column, exercise 3…), then up, around, and back down the pilot house)

    Rounds 1 and 2: Absolution

    1 groiner
    2 Mahktar N’dyiae’s
    3 chill jacks

    Round 3 and 4: 8 count body builders

    1 half burpee (ignoring the merkin)
    2 burpees
    3 plank jacks

    Rounds 5 and 6: Front and Back
    1 Crab cake
    2 Parker Peters
    3 Big boi sit-ups

    Round 7: Prey to Predator
    Crab walk one column
    Duck walk two columns
    Bear crawl three columns

    Rounds 8 and 9: Famous People
    1 Kneel Diamond / 1 Apollo Ohno
    2 SMCs
    3 Bobby Hurley’s

    No time for Mary today. COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both quickly approaching. Check Slack for more info.

    Thanks for joining. SYITG

  • Redeaux – from Akbar

    QIC arrived to 5 at the Marsh this morning, still in recovery from the St. Vincent 500. Made worse by the air going out last night and camping on the floor with Wicket and Grover. Realizing there was no plan late Sunday evening, Even though the soreness was still harsh, there’s that inward force that says go get it today. And we did.

    YHC pulled the old Redeaux from a Gipper workout a few months back. The difference was no bricks. A late Sunday trip to Ace Hardware came up empty handed – so it was modified to blocks. After some chatter Jose ran up and Fletch arrived later to make 7.

    Mumblechatter was high as usual: ISI, St. Vincent 500, JV’s double Q, somehow Bushwhacker always comes up regardless of where we are. Since Hammer and Jose were there – lots of movie quotes today: Over the Top was a main focus. There may be a remake of Roadhouse – which will likely fail without Patrick and Sam.

    Jose had the tunes, and Cry Little Sister came on. This brings flashbacks for YHC in high school from Jamie Gertz’s cave scene – which made the rest of the workout that much better. We didn’t even get to Less Than Zero – maybe another day.

    Warm Up
    SSH, toe touches, self-love, arm circles, imperial walkers, high knees, butt kicks

    Thang
    5 on blocks for a Tabata of 30s on and 15s rest, full body blocks. 2 men did LBC’s and we rotated each round. Warm up run before down to the stop sign and back, and again after legs/back/bi’s.

    Legs
    Block holds for each exercise: squat, alternating side lunge, sumo deadlift, staggered squat right, staggered squat left, side lunge right, side lunge left.

    Back
    Curls, block swing, bent row, inward curls, good mornings, supine row, curls again, merkin row.

    Shoulders
    Manmakers, upright row, shoulder press, alpo’s, 45 degree shoulder press

    Chest/Tri
    Skull crushers, chest press, merkin, chest press w/ inward block, diamond merkin, block merkin, overhead extensions

    Circle at center court for 4 exercises x10 IC. Chest press, curls, shoulder press, goblet squat.

    Mary
    Rosalilta, Down Dog, Low Lunge right with arm cross body stretch 0 then left. Up dog, child’s pose.

    Name, Count, and Waterpik prayed us out.

    Announcements: Double Nickel on Southshore Saturday, Dangerfield VQ Saturday, Bible Study starts this week 8:30 at Crisis Pregnancy Center.

    Thanks for following my lead – Akbar

    Akbar, Hammer, Waterpik, Shooter, Quarterpipe, Fletch, Jose10k, F3 Norsthore, Milestone Marsh

  • Leg Work at the A1C – from Einstein

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, High Knees, Arm Circles, Thumb Drives, Cherry Pickers
    Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Hillbillys, Peter Parkers, Parker Peters, Ankle Benders

    Thang:
    atop the Justice Center Parking Garage; a set of elevens with Sister Mary Catherine’s at the top of ramp, side-shuffle run downhill,
    squats at bottom of ramp, back peddle run uphill

    Mary:
    Rosalittas, V-Ups, Calf Raises, Crunches, Jane Fondas, Wife Pleasers

    Count-o-rama

    Jose-10K led us out with a prayer. Congrats to Grandpa BBQ

  • Done with the Super 21!! – from Shooter

    Wrapping up the week with the A1c YHC wondered how many PAX from Grandmas would post to complete the Super 21… Q already knew Jose10k would be there as demonstrated by his questioning after the beatdown Tuesday as what would be rounds 15-21… Come on Jose10k, you need more than lushest lips and radiant skin to get YHC to give up the goods 😳😬… It was nice to see Hammer and Russo also make the commitment and take the 💊 on this Friday as well… We of course had some newcomers to the 21 with Einstien and BBQ posting and they get a well deserved T👏🏼… When all said and done these HIMs achieved the level of most of there counterparts half there age with the completed rounds…

    Warmup
    Brief 10IC Windmills, Toe Touches, Cherry pickers, Torso twists, Hillbillies and Imperial walkers..

    Dropped down to level 1 of the garage and met in the back corner on the Northwest side.. With instructions provided to the newcomers of Rounds 1-7 and the introduction of Round 3 15-21 given to Hammer. YHC, Russo and Jose10k picked up at 13 and so began..
    If your interested in knowing rounds 1-14 and what was called exercises simply look back to Tuesday’s BB.. Round 3 15-21 consisted of Carolina dry docks, donkey kickoffs, jump squats with the 21 being Bicycles… T👏🏼 to Hammer and the rest of Tuesday’s PAX completing and then recycling back to rounds 1-7, which if I am correct Hammer probably got back to Rd 4 or 5, YHC, Jose10k and Russo I would say Rd 2… Einstien and BBQ got through Rd 12 as Q called at 0555.. We moseyed back to the top for closing of core and also picking up additional PAX in Moby and Sonny.
    Finished hands to heels 10IC, Jane Fonda’s 10IC and pulses at the top 10IC..

    Count, announce, COT

    Thanks to Moby for praying us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Dirty 30 – from Akbar

    6 strong at the Gipper this morning. YHC arrived early to Jose running up from working on the ISI already. Chatter was so strong it continued through the warm up. Shooters 21 beatdown yesterday, continuing tomorrow at the A1C, getting old, different workouts, Fletch’s hot sauce, and when will the heat stop, and strength in people you would not normally recognize. A large lady walking up stairs in high heeled shoes is stronger than you think.

    Warm Up

    SSH, High Knees, Butt Kicks, Arm Circles, Toe Touches, Self-Love 15 IC

    Thang

    Mosey to the Justice Center stairs, stopping by the Rock Garden for a small/medium sized rock.

    6 men, 6 exercises for 3 rounds total.

    x30 OYO

    Merkins, Australian Mountain Climbers, Bulgarian Split Squats, Rock Curls, Sister Mary Catherines, Triceps Rock Press

    Run around the perimeter, up the stairs for 30 Calf raises, and return. Rinse and repeat x 3. Last round, no run, carry rock up the stairs for 30 calf raises.

    Mary
    LBC and Rosalita’s x15 IC

    Announcements: See Slack for details.

    Hammer’s leading F3 Bible Study starting Wednesday Aug 17th at the Crisis Pregnancy Center, 830-930pm

    St Vincent 500 – August 13th Thibodaux. Goose’s CSAUP to support St. Vincent Pharmacy, 2 man teams for a beatdown style race for points. 3-4 teams from the Northshore already signed up.

    September 10th, Coving Trailhead. 911 run to remember 5k or 5 miles. Good representation for our group participating.

    Count, Name, and Einstein prayed us out.

    Thanks for following my lead – SYITG – Akbar.

  • Part 1 of Super 21! – from Shooter

    Having signed up a few weeks back to Q Granny’s and the upcoming A1c YHC decided to pull out an old one from the Exicon.. Knowing that the allotted 45 mins would not be enough time for even the fiercest of competitors in Cowbell and Steve to finish YHC gave the PAX an opportunity to commit to Friday’s A1c for a to be continued Super 21…

    YHC was quite impressed with the number of men who took the 💊 on this Tuesday Gloom..
    Arriving a little early to the AO some good chatter was already occurring about the recent ISI thrown out by Zoolander.. Much kudos to HIM as he clearly exemplifies amazing leadership in the way he EHs and challenges the PAX..

    With the arrival of more PAX the time work was upon us, so we jumped into a brief warmup of 10IC Grass grabbers, Torso twists, Cherry Pickers, Arm circles forward/reverse and Imperial walkers..
    PAX then moseyed to the Treen education center where the details of the Super 21 were administered..
    Rounds 1-7 8 count body builders, plank jacks and squats.. 21 LBCs Moseyed loop around the center between each round..
    Rounds 8-14 Merkins, Mountain climbers and alternating leg lunges 2/1. 21 Crunchy 🐸..
    Rounds 15-21 to be continued….

    Most PAX ended around the 12th to13th round with Cowbell and Steve getting through the 14th..

    Moseyed back to the flag with closing of Mary.

    Plank position held with alternating left/right arm high followed by 5 each side Nolan Ryan’s, Up/down plank to chill cut and finished 10 Super mans OYO…

    Count, announce, COT

    Thanks to Fletch for the closeout in prayer..

    Lots of activities on the calendar…

    Till the next Gloom 👊🏼👍🏼✌🏼!!!

  • Feel the Burn – from Akbar

    QIC arrived in the gloom to see JV planting a flag with Jose 10k by his side, already in deep mumblechatter. The plan for today was a no run burn, which made it even harder due to the fact that Akbars family baked in the sun all day yesterday. After a grueling week of hard beatdowns, YHC was ready to take a walk around the Marsh for the workout, maybe even search for Garfield’s group and join them. But there is something down inside all of us that says, let’s get it. So we did – but without running.

    Warm up: SSH, arm circles, self-love, high knees, but kicks, down dog.

    Thang: Tried and true ascending ladder, after each progression a mosey to the playground for 5 pull ups and 5 hanging knee raises

    5 Plank Jacks

    5 Plank Jacks, 10 Alpos

    5 Plank Jacks, 10 Alpos, 15 LBC’s

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30
    Shoulder Thrusts

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses, 45 Block Rows

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses, 45 Block Rows

    Time ran out before the 50 Bouncy Squats. Circle up, no Mary, and JV prayed us out.

    Annoucements:
    St. Vincent 500 August 13th in Thibodaux. Around 5 teams from the Northshore already signed up.

    August ISI from Zoolander. Each day – 100 Merkins, 200 Squats, 300 LBC’s, 1 mile run.

    Never Forget 911 5k in Covington, Sept. 11th 8am at the Trailhead. 5k walk, run, stairclimb. HC is around 5 so far. wwwrunsignup.com

    Hammer has the Q Saturday

    Thanks for following my lead, always a pleasure to start my week with you guys.

    SYITG – Akbar

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • Rolling Bones – from Russo

    Way too hot and muggy for a Tuesday morning, but with the unnecessary humidity came a glimmer of hope, provided by Jose: the recently recaptured flag, signed by multiple of us and just begging for more John Hancocks.

    For those keeping track at home:
    (1) No, I did not arrive with shoes on.
    (2) Yes, Cowbell did arrive on time.
    (3) Yes, Chewy was back for what I hope becomes a semi-regular occurrence.
    (4) No, there was not a great deal of running, despite what JV might opine.

    Warmup (all 10x-20x IC)
    – Sealjacks
    – Air presses
    – High knees
    – Self love
    – Grass grabbers
    – Toe touches
    – Good mornings

    Thang

    YHC brought out the dice again to give each of us an opportunity to craft the beatdown (and in the case of JV, roll doubles constantly, which meant twice the reps).

    Relatively simple format, varying moseys, backpedals, and side shuffles between blocks, then when we stopped it was 10 reps of each exercise based on the number of the roll. A double roll? Double the reps to 20

    Roll of 2 – 8 count body builders
    3 – Monkey Humpers
    4 – Leg raises
    5 – Sideswipe merkins
    6 – Big boy sit-ups
    7 – Hallelujah squats
    8 – Gas pumps
    9 – Pew kneels – 4 count, drop to one knee, then the other, one leg up, then the next
    10 – Groiners
    11 – Merkins
    12 – Calf raises

    Pax finished the mosey just in time for COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that THIS FRIDAY is the A1C’s 2nd anniversary, and that both the St. Vincent 500 (August 13) and Hammer’s Bible study are quickly approaching. Check Slack for more info.

    Special prayers up for the teachers and students gearing up for school.

    If you’ve read this far, thank you. If you’ve read this far and joined this morning, even more thanks. I rarely want to pick my head up, turn off the alarm, let my feet hit the floor, and get dressed to sweat like crazy and often fight soreness and fatigue after. But every time I post, I remember why I do. Thanks, gents.

    SYITG