F3 New Orleans

Tag: @Jose10k

  • Oy Vey: An Unorthodox Morning at Granny’s – from Steve

    “Saturday, Donny, is Shabbos, the Jewish day of rest. That means I don’t work, I don’t drive a car, I don’t lift cinderblocks or crawl like a goddamn bear, and I sure as shit don’t do kraken burpees!”

    -Walter Sobchak (paraphrased)

    Well, at least I tried. YHC thought maybe a pre-beatdown announcement on slack could lure in the likes of Zoolander or Shooter, but alas, they did not take the bait. No bigge, though – the Granny regulars were there, including Granny’s favorite son, Russo, who has (somewhat) recovered from throwing out his back a month ago.

    Now, not wanting to tarnish his enduring reputation for being late after a string of on-time appearances, Cowbell showed up this morning exactly five minutes after we began. What’s so crazy, and I think Hammer has pointed this out before, is that he is so precisely five minutes late every time. He’s got it down to a science, really. I mean, you’d think the guy could just set his alarm clock exactly five minutes earlier and that’d be that.

    Anyway, as he sidled up next to Jose and ignored whatever warmup exercise we were doing, he mentioned that he had a really good excuse for being late this time (and boy did he): Orthodox Jews. We’ll just let that one sit for a moment.

    Warmorama: Torso twists, self love, arm circles, windmills, side straddle hops, toe touches, 10x merkins.

    Thang: First up today, a mosey to the lakefront, stopping at each intersection for a set of 10x leg, 20x chest, and 30x core exercises. Exercises were as follows:

    Squats
    Merkins
    Flutters

    Lunges
    Diamond Merks
    LBCs

    Jump Squats
    Explosive Merks
    Freddie mercs

    Star jumps
    Hand release merkins
    Crunchy Frogs

    Sister Mary’s
    T-merkins
    Leg Raises

    Jump Knee Tucks
    Staggered Merkins
    Heel Pulses

    Before Jose could continue kvetching about helping his uncle with a stuck trailer, or about the number of merkins that were rapidly piling up at this point (130), Cowbell elaborated that some of his biggest (and best) clients are Orthodox Jews from Brooklyn. While detailing some of the interesting quirks of the orthodox, he assured us that he was a man of integrity (yeah, sure, a mensch) and that he loved those guys. In fact, he is often confused for being an orthodox Jew himself! But man, those guys sure send a lot of emails after shabbos…

    Alright, so once we reached the sea wall, it was the usual leg work:
    Step ups L x15
    Step ups R x15
    Freaks x15
    Bulgarians L x15
    Bulgarians R x15
    Derkins x15

    Then a short mosey to rips for 5 calf raises on each step before heading back to Granny’s, alternating between standard mosey and sprints every other block. COT where Hammer prayed us out, thanking God for all of our blessings and asking to open Cowbell’s heart to his people. YHC had to leave shortly thereafter, as the guys stood around discussing the soft white underbelly of America and, trust me, you don’t want to be a part of that conversation. Thank you men for the opportunity to get stronger alongside you, always appreciated!

  • Dollar Dollar Bills Y’all – from Akbar

    Not quite related to the Wu Tang Clan song, but some were found on the Mosey this morning by Jose 10k. Good to have him back after a short trip to the beach. Just 3 in the Monday gloom this morning, but 3 is good company.

    WU SSH, Grass Grabbers, High Knees, But Kicks, Arm Circles, Self-Love, Down Dog.

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    THANG – Each man cycles through stations with Tabata, 30s work, 15s rest. Then Run 2 blocks working legs x 10 IC. Rinse and Repeat

    Station 1: Block Curls
    Station 2: Renegade Row Merkin with bricks
    Station 3: Single Arm ISO Shoulder Press with 20 lb Dumbbell

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    Station 1: Skull Crushers
    Station 2: Brick Shoulder Flys
    Station 3: Dumbell 1 arm Snatch to Merkin

    Mosey 2 blocks stopping along the way for 10 IC Copperhead Squat, Lunges, Bouncy Squats, and Monkey Humper.

    Station 1: Good Mornings holding Block
    Station 2: Brick one arm Bicep Curl to Shoulder Thruster
    Station 3: Dumbbell Chest Press

    Mary
    Little Manny Crunches x10 IC

    Count, Name, and Jose 10k prayed us out

  • Awww Crap! – from Akbar

    6 men chose the Red Pill this morning for a hot mosey around the Gipper.

    PAX: Hammer, Akbar, Moby Dick, BBQ, Barely Legal, Jose 10k, F3 Northshore, The Gipper

    Conditions: Clear, 72°F, Feels like 73°F, Humidity 80%, Wind 1mph from NE

    Warm Up x 10 IC mostly: SSH, IW, Hillbillies, Cherry Pickers, Arm Circles F/B, Self-Love, Grass Grabbers

    Thang 1: Rock Garden for Curls and 45 degree shoulder press x 10 IC, 3 sets. Much shorter than Mavericks nightmare last week.

    Thang 2: Justice Center benches: Freak Nasties and Bulgarian Split Squats x 10 IC, 3 sets

    Thang 3: 11’s on the Justice Center Stairs. Merkins at bottom, Y Supermans at top, 5 Calf Raises every 4 steps on the way up.

    Turbo Dog took a dump at the entrance to the Justice Center, possibly a metaphor for some. Then 2 ladies made their way up the stairs saying hello to Hammer.

    Finishing 11’s we helped Moby look for a cleanup device, which was found, and while Moby was cleaning up we did Freak Nasties and Dirkins on the benches IC
    .
    5 minutes left, Mosey back to the invisible flag for E2k both sides x 10 IC

    Countorama, Nameorama

    Announcements:
    BBQ is a Grandaddy! Another possibly very tall boy.
    TopGun 2 movie at The Movie Tavern 8:45 tonight.
    The Elite Part 2 at the Lakefront Saturday with Tanked Up!
    Sign up to Q and write a backblast!

    COT: Hammer prayed us out with thoughts of BBQ’s mom who is doing better and his new grandchild, the school shooting last week, Ukraine, and a wayward bullet killing a lady at a graduation at Xavier recently.

    Thanks for following my lead – SYITG. Akbar

  • Fire Fighter Challenge Part Deux – from Bushwacker

    I feel I’ve been so delinquent in my commitment to F3 lately and it showed as I tried to start the warmorama. IMHO (as the kids put it), that delinquency continued right on through the beat down with my unorganized leadership, chaotic participation, and off-the-cuff modifications. But YHC brought the coupons, set the games in motion, and we all watched with little surprise as the former Marsh Madness champion and current King of Distain quite literally ran away with the Badaxe award this go ’round. Nonetheless, all men (regardless of age) put forth an effort most valiant indeed!

    WARMORAMA
    As previously mentioned, QIC felt entirely out of practice, forgetting exercise names, miscalling cadences, and generally flubbing my return. But PAX kept showing up until the ranks grew to a respectable number. Even after out our mosey to the shaft, Grundy popped up to fiddle around with our tires.

    THANG
    Farmer’s Carry
    Sledge Hammer Tire
    Tire Flip
    Tire Pull
    Prisoner’s Carry
    Tire Drag
    Chain of Doom
    Lunge Walk

    Teams of 2-3 did 3 1 minute rounds switching between the coupon and plank or al gore. We kept this up until, with 5 minutes remaining, the 4 bad asses competing for the Badaxe award ran the tire drag for time. As previously mentioned, our own reverend pastor preacher man took home the prize… until next time!

    COT
    On the spot we carried out count/nameorama, with zoo having departed prematurely. I appreciate you guys. I cherish my time with you guys. Many many thanks!

  • The MURPH – from Jose10k

    It was simple: 100 pull-ups, 200 push-ups, 300 squats, and 2 miles. We had split off into different groups of different levels, but in the end it was 14 of my F3 brothers completing the Murph this morning. COT, Hammer prayed us out with special intentions for TruCoats friend and Zoolanders father.

  • Can Do card workout again! – from BBQ

    Another beautiful morning at the AIC. Warm ups were the usual mix but focused on the upper body. Specifically shoulders in support for our recovering sling brothers, Einstein and Turbo. The deck of cards with the Can Do logo came out again. Each suit represented an exercise and each card dictated the reps 2-14. Hearts were hand release merkins. Diamonds were bouncy squats. Spades were gas pumps. Clubs were LBC’s. Hammer, Fletch and Frank the Tank led the cadence on their respective suit. Thanks for their help. Each of the 2 jokers had the PAX go across the parking lot doing Starjacks or lunges. These are favorites from our missing sling brothers. Nameorama. Hammer strongly prayed us out.

  • Three Amigo’s and of course “Sonny” – from Shooter

    With a few weeks removed from my last Q at the A1c, YHC decided to signup and duplicate what he brought to the Marsh on Monday. There of course was some slight variations as only 3 PAX decided to take the pill on this Gloom.

    Brief warmup of 10IC Grass Grabbers, Cherry pickers, Arm circles Abe Vagodas and a mosey around the parking garage. The thang consisted of 6 exercises with 2 minute intervals followed by loops around the parking garage between sets. Included jump rope, kettle swings (ruck plates), shoulder press (cylinder block), lunges (stairwell), chest press (cylinder blocks) and curls (ruck plate).

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

  • Old reliable – from Russo

    70 degrees and humid this morning for a group of 6 to conquer the semi-regular (when I have put less thought into Q than I’d like) deck of death. Old reliable was supposed to be the deck, but it also meant:

    – JV and Cowbell continuing their verbal sparring / encouragement
    – Hammer coming up with yet another brilliant analogy
    – Sweat angels from YHC that confounds Bushwhacker

    Warmup – all IC 10x -20x

    – Sealjacks
    – Arm circles
    – Toe touches
    – Grass grabbers
    – High knees

    Thang – Deck of Death (count and exercise based on card turned over)

    Split the deck into 3 groups for rounds. Rounds included:
    Spades – Wide merkins
    Clubs – crab cakes
    Diamonds – jump squats
    Hearts – circle ups

    Spades – shoulder tap merkins
    Clubs – calf raises (2 is 1)
    Diamonds – SMCs
    Hearts – Crunchy frogs

    Spades – Freak nastys
    Clubs – Monkey Humpers
    Diamonds – side squats (2 is 1)
    Hearts – box cutters / Cowbell Saturday Night Special (size of boxes varied)

    Mary (with bonus definition of Mary for the Pax from Bushwhacker):

    – 20 freak nastys
    – 20 shoulder tap plank jacks
    – American hammers 10 IC
    – Wife pleasers 20 IC
    – Gas pumps 10 IC
    – Hello Dollie’s 10 IC
    – 10 donkey kicks (what’s up Shooter?!?!)

    COT, name-o-rama, announcements and prayer closed us out. Special intention for those traveling.

    MVP to JV for accepting constructive criticism and encouragement from Cowbell with grace and style.

    Thanks for joining, gents, and yet ANOTHER all star krewe this week.

  • The Planets Aligned – from Mobydick

    YHC Signed up to Q the night before and showed up without much of a plan and almost expecting no turnout. To my surprise I was not alone. Fletch , Hammer , Jose10k we’re already there. The overnight rain had cooled things down but cleared out leaving a moonless predawn darkness . Fletch pointed our attention to the southern sky where Mars Mercury Venus and Jupiter were aligned and clearly visible. The workout just evolved.from there. Since I had signed up I led warmip off with vigorous 30x IC SSH and passed off the next selection to Hammer then Jose and Fletch After 3 or so rounds of that we moseyed to the Corner for the thang. YHC . continued the collaboration by selecting a 5/10/15/20 rep progression around the garage roof. We each took a corner in turn and selected an exercise. 5 Burpee’s started us off. Jose took the 10x corner with things like knuckle merkins and later to his regret 10 calf raises on each of step of two flights of stairs. Hammer took the next corner and merkins became a theme all kinds diamond/ wide/ hand release Fletch got to pick the 20x corner and legs got a workout. A 2x lunge at each parking stripe (there are 25 of them) started us off Forgive the old guy for not remembering all the exercises 4 rounds 4 different stations 4 different PAX selections adds up to a lot of variety. YHC closed out with another PAX choice set of rounds with a stretch theme. All in all a well rounded work out and ending right on time. COT

  • F3 Kickball: Chico’s Bail Bonds v Xscissor – from Akbar

    18 men showed in the gloom this morning for a game of F3 Kickball. We are taught to modify as necessary, and learn through trial and error that some things work, and some things don’t. Even the best laid plans go wrong sometimes, and it happened today. Below is the way YHC envisioned it, and then what really happened.

    PAX Hammer, Minnow, Chainsaw, Pickaxe, Gilligan, Moby Dick, Agent Carl, Jose 10k, Zoolander, Grundy, Steve, JV, Shooter, Waterpik, Dangerfield, Maverick, Russo, Akbar

    Warm Up x10 IC – Merkins, IW, Self-Love, Grass Grabbers, SSH, Arm Circles F/B, Toe Touches

    Thang: F3 Kickball
    Count off 1’s and 2’s to form 2 teams. Run to the baseball field in teams, arrive at the field, plank up in teams to pick team names.

    Rules for Kickers

    Kick the ball and mosey around all bases without stopping while kicking team holds plank until the kick is launched. Modes of travel will change in each inning. Modification for runners is always a backwards run. When you score, you get 1 point and lead your team in 5 Wife Pleasers IC while the fielders do Nolan Ryans. Penalty exercises on outs, strikes, and fouls – 10 Australian Mountain Climbers (2=1) OYO while field does Nolan Ryans. No bunting.

    Rules for Fielders

    Ball is not in play until it touches the ground. When the ball hits the ground, fielders must do an exercise before they touch the ball – unless it is a pop fly. If a pop fly is caught, catcher gets to choose kicking team exercises x 5IC or 10 OYO. If ball is dropped on the catch, regular rules apply and exercises must be done before touching the ball. No pegging runners while running with blocks and no forced outs.

    Game
    3 outs or 1x through the lineup, no catcher, winner chooses exercise for losing team at the Flag.

    Pre-Game – The PAX lined up for the National Anthem by Metallica.

    Exercises for Kickers and Fielders
    Inning 1: Farmers Carry, Squat Hold and 30 Air Presses
    Inning 2: Brick Fly Runs, 20 Bobby Hurleys
    Inning 3: Rifle Carry, 20 Big Boy Situps
    Inning 4: Brick Hallelujah Run, 20 Diamond Merkins
    Inning 5: Bear Crawl, Renegade Row Merkins

    What really happened – YHC explained the rules clearly and effectively and it was decided the rules would be explained as we played. The idea is the fielders do exercises to give the runners time to score, assuming that all balls would be kicked in the outfield. That was not the case. By some magic, the balls were kicked into the players at the infield and just sat there. Someone mentioned very early on this would be a low scoring game. In fact, the first inning lasted about 20 minutes. Even the QIC forgot to do exercises sometimes.

    So we went to straight up kickball, regular rules, for the last 10 minutes and a new plan for the next game swirled around in YHC’s head.

    The final score was 9 to 7, Chico’s Bail Bonds took home the pride.

    We got back to the flag a little late, and Shooter prayed us out. Great to have Agent Carl with us, EH’d by Toto, who has been lost somewhere in Oz for the last year. Come back Toto!

    Count, Name, and Shooter prayed us out.

    Thanks for following my lead –
    SYITG, Akbar