F3 New Orleans

Tag: @Jose10k

  • Jump & Jive(talk) at the A1C – from Einstein

    Nice and cool at the A1C with temps in the 40s. Planet Venus blazing away in the southern sky.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, maybe some more…

    Thang:
    To the ramp for side shuffles down and lunge walk backwards halfway up – then sprint up the remainder, repeat facing opposite direction on the 2nd shuffle

    Then using the parking lot stripes for a squat at each stripe and 20 push-ups at each of the four corners of the parking lot,
    varying the push-up technique with pike push-ups, dive bomber push-ups, 3 point push-ups, and bird-wing antagonist-type push-up.

    Then for the second round – starjack jump at each stripe, and core exercises at each of the four corners of the parking lot,
    including 20 hip rolls, 20 double crunches, 20 v-ups, and 20 scuba steves for the antagonist.

    While “on the stripes,” we vintage pax had a significant/topical conversation about heros from our era; Rocky & Bullwinkle vs Boris Badenov & Natasha Fatale…
    Dudley Do-Right vs. Snidely Whiplash, Get Smart and Agent 99 vs. Chaos…and it so happens that Fletch can do a spot on imitation of Dudley Do-Right of the Canadian Mounties

    Count-o-rama

    Moby led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • Are you ready for some football? – from Jose10k

    Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
    The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!

  • A1C is the Hexadecimal Equivalent of 2588 – from Einstein

    …and it just happens to be how old I felt after laying out for a few months.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Neck Rolls, Smurf Jacks, maybe some more…

    Thang:
    Standard playday with core exercises at the four corners
    and using the parking lot stripes as a template:

    loop 1:lunge walk forward two stripes, lunge walk backward 1 stripe, repeat, traversing the upper deck
    loop 2:deep squat at every parking space, with a four count bounce
    loop 3:merkin at every parking space

    Count-o-rama

    Russo led us out with prayer.

    Thanks guys. Always extremely decent of you letting me lead.
    And thanks for the ride home Fletch

  • Kill 2 Birds With 1 Backblast – from Steve

    That’s right, YHC is incredibly lazy and, were it not for this group of upstanding men, I can only imagine how much lazier I might be. Not only is this a few days late, but we’re also gonna just roll Tuesday and Wednesday’s beatdowns into one BB.

    First up, Granny’s, 3/1 – Mardi Gras Tuesday.

    Russo was gonna throw us a party, but ended up unable to Q so YHC stepped in with a not-nearly-as-clever (and certainly not nearly as fun) beatdown. It was almost a solo outing (Shooter unfortunately experienced this the day before at the Marsh), had our new ultra runner not shown up. I had been scratching off names of all the out-of-town pax (no Waterpik, no Zoolander, no JV…), letting myself dream about potentially getting back to bed, when Cowbell rolled in. We wearily (and warily) eyed each other (“Are we really gonna do this?”) and then got down to it before either of us could back out. Usual warmorama, then into a tough ladder:

    10 burpees, mosey up the stairs and back, then 10 burpees, 20 freak nasties, mosey up the stairs in back. You get the idea. The full ladder would look like:

    10 burpees
    20 freak nasties
    30 merkins
    40 mountain climbers
    50 big boys
    60 squats
    70 ssh’s
    80 IW’s
    90 Apollo Ohno’s
    100 LBCs

    We only made it through 7 rounds because anything that consistently begins with 10 burpees is gonna eventually slow down. COT, nameorama, YHC prayed us out and we went on our way.

    Gipper, 3/2

    Again, usual warmorama and then a quick set of 20 merkins, 20 squats, 20 LBCs. Lap around the train depot so everyone knew the route, then started a partner, cinderblock routine. P1 laps the depot while P2 starts on the following exercises:

    Squirrels (curls + squats)
    Chest presses
    Windshield Wipers
    Alpos
    Squat Thrusters
    Kettlebell swings

    And then I believe it was nearing time, so we did another 20 merkins, 20 squats, 20 lbcs before returning the blocks and circling up for COT. Jose prayed us out, with gratefulness for this group and for these men. YHC seconds that – thanks for the opportunity to lead and get better with you gents.

  • Where ever there are two or more – from Mobydick

    After a x20 series of stretches ssh arm circles self love windmills and a mosey around the roof the two of us Jose 10k and I did a host of exercises. All sorts of merkins x20 with a back peddle and karaoke trip around the roof . Then core work with 100 lbc. 100 leg lifts. And another trip around the roof only lunging and squats. There was more but I’m old and I forget. The A1c is alive and well.

  • Challenge accepted and completed BBQ!! – from Shooter

    It was nice to get back out in the Gloom with my brethren a little further toward the North.. Plan initially was to Q the Gipper this week, but with a change to YHC plans Bubba graciously stepped up and covered, so seeing the Q sheet open for the A1c I simply shifted days.. Knowing the location in Covington always has coupons, I planned the beatdown with that in mind… From past backblasts post I knew to grab 4 coupons and that should be good as my interest were to partner up and share the coupons for today’s challenge.. PAX quickly swelled to 6 after my arrival at the 2nd level with Moby, Sonny and Jose 10k awaiting. I intended on heading to the top, but the softies of Covington like to meet under the covered portion when there is a little sprinkle 🌧 🥶! Just kidding of course because if it’s not necessary to get wet in low 50 degree weather than why should we… As for the other challenge of getting this BB completed, top this BBQ 2 hours following the beatdown.. “Anything you can do, I can do better!” 😬

    Warmup
    20IC SSH, Cherry Pickers
    10IC Windmills, Grass grabbers
    20IC Hillbillies, Imperial walkers, Butt kicks

    Thang
    Partnered up utilizing each of the 2 garage lanes. 3 stations

    First round
    25, 50 and 100

    25 Man Makers with the coupon each partner completed there own rep count.
    P1 did called exercise while P2 Sprinted out and then returned back pedaling.

    50 Squat Thrusters
    P1 did called exercise while P2 Carioca down and back.
    100 Curls for the girls
    P1 did called exercise while P2 Back pedaled up the incline ramp then sprinted down..

    Each group cycled through all.

    Second round (cut short on time only completed 2 stations) however BBQ did grab a rep after it was called on the alternating block Merkin..
    25, 50 and 75

    25 Alternating block Merkins.
    P1 called exercise while P2 Bear crawled 2 parking spaces, bunny hopped 2 parking spaces and crab walked 2 parking spaces. R/R
    Moseyed back.

    50 Kettle bell swings
    P1 called exercise while P2 lunge walked 2 parking spaces sprint 2. R/R down the parking garage and Mosey back.

    75 Tricep extensions
    P1 called exercise while P2 Bunny hopped 4 parking spaces and Bear Crawled 4 parking spaces returned with a Mosey…

    Ran short of time to cycle all groups through the 2nd round..

    Count, announce, COT with Moby taking us out!!!

    👏🏼👏🏼 To getting in the work gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • On Your Mark. Get Set. Go! – from Bird

    Cool morning at the Lakefront with 14 PAX posting. Looked to be a slim crowd at first as QIC was greeted by Moby Dick and Sonny (aka Turbo Dog) after returning from coupon delivery to Milestone Marsh. Welcome to everyone, glad to see Cathy returning following the previous week’s Merkin Madness, now let’s get to it.
    Warmarama consisted of SSH (20 IC), Good Mornings (10 IC), High Knees (20 IC), what’s that exercise called where you touch your elbow to your knees? Oh year, Imperial Walkers, thanks Russo (10 IC). Hillbillies, the alter ego of Imperial Walkers (10IC), Windwills (10IC). QIC directed to plank position to complete Mountain Climbers (10IC), Peter Parkers (10IC), Parker Peters (10IC), Groiners (10IC), and Merkins (10OYO). As PAX would come to find out, we would end the day in similar fashion… Upon completing the warm up, PAX mosied to Noah’s Ark.

    QIC divided PAX into two teams by counting off and groups separated on each side of the neutral ground (do we call it that on the Northshore?). QIC attempted to explain the workout, although some clarification and tweaking was required as we moved through. The theory was for each team to sprint one block (app. 0.1 mile – 200 meters-ish) for the five blocks from Lakeshore to Livingston (five round). As each person arrived, they would immediately commence prescribed exercise doing AMRAP until final member of team arrived. Cumulative reps of the team were counted when all members arrived and the team with the most reps was declared the winner. Losing team was then assigned double the number of reps to complete for a core exercise to be prescribed by winning team. Losing team, in turn, prescribed core exercise to winning team. I know, confusing right, thus the required tweaking.

    On Your Mark. Get Set. Go.

    Round 1. After impressive sprints by all PAX, round 1 exercise was jump squats. Team 1 proved victorious with 48ish cumulative total compared with Team 2 40ish. Team 2 was assigned 96 hello dollies and Team 1 was assigned 40ish American Hammers. “How does this work again, cause that’s a lot of reps!”

    Round 2. One Legged Burpees. Team 1 victorious again. Team 2 assigned double reps of leg raises (don’t remember, but it was a lot of reps – 40-50). Team 1 assigned Crunchy Frogs (Q didn’t feel number of reps was beneath the victorious Team 1 sprinters, so he assigned Crunch Frogs (IC).

    Round 3. Merkins. At this point, the number of reps was getting ridiculous (in the 100s and double that would have crippled the rest of the workout), so QIC audibled and assigned the same exercise to each team (LBCs) with no doubling. Team cumulative reps assigned to opposing teams were retained.

    Round 4. Sister Mary Katherines. Core exercise that now alludes me.

    Round 5. Burpees. 100s
    After first phase of workout complete, PAX recovery walked to Milestone Marsh and removed coupons from back of QIC’s truck. Three rounds of four exercise (10 reps each OYO) consisting of thrusters, kettle bell swings, pullups, and hanging knee raises. QIC directed to hold plank until the six completed each round before beginning the next.
    With three rounds complete, PAX loaded back coupons, short recovery walk, and then mosy (app. 0.5 mile) back to the flag. A few of the PAX held a brief interlude at the seawall to complete 25 freak nasties (IC).

    Back at the flag, QIC demonstrated Absolution as the final exercise of the day, an eight count routine consisting of (from plank), groiner (1, 2), low plank (3, 4), plank jack (5, 6), high plank (7, 8). PAX did five IC and then directed to complete OYO until 0730. With PAX waning, QIC called for five more and then time.

    COT. Announcements (don’t forget the Nehemiah Project – Hammer, Grundy – on starting on March 18th). QIC prayed us out.

  • Can Do! And we miss Einstein. – from BBQ

    Can Do! The PAX was a mighty 4 on the upper deck of the A1C. A deck of cards from a transportation trade show was used for the exercises. This swag was from a rail service in Canada named Cando. “Can Do “ became the theme and battle cry. After the warm up cards were drawn one at a time. Each suit represented an exercise. The four were hand release merkins, jump squats, LBC’s and leg lifts. Each card represented the # of reps and 1-13. 91 total reps for each exercise were done except LBC’s were doubled. The jokers were a mosey with star jacks mixed in. SJ’s are an Einstein fav. We missed him and hope his shoulder therapy will work. And he is back soon. In his honor the warm ups and cool downs included swimmers, thumb drives and shoulder rolls. Russo prayed us out. He challenged the PAX to be the light and help others.

  • The Merkin Trap, Episode 4: The Search for Plutonium – from Akbar

    Admiral Gail Akbar of the Mon Calamari returns to the Northshore Mothership once again, to fight another battle against Darth Fartsack and the Sad Clown Empire. His secret mission this trip is to investigate the galactical mystery of Plutonium, reportedly found in the NOLA area by some beast named Hawgcycle. The commander of the Rebel forces knew this human was clever and dangerous – using words like isotopes, casualties, retrospect, and defecate in past correspondence about this discovery. He was at this beatdown before, maybe he would return. Key reinforcements – Baby Yoda, Bushwacker, Pickaxe, Chainsaw, and Shooter were missing. But we had new blood to make up the difference – a burly man named Cathe, with medical-surgical powers specializing in catheters, and a visiting pirate from Cape Fear named Teach. We were pleased with our chances.

    The Admiral received this note before his journey:

    Before night falls on this long winter day,
    A shining sword must find its way
    Into your hands and out of the gloom—
    Or Admiral Akbar shall meet his doom.
    To begin your quest for the Sword of Light,
    Call for the help of another to get right.
    You can always depend on an F3 brother,
    As Iron Sharpens Iron, so one man sharpens another.

    PAX

    Waterpik, Dangerfield, Freon, Bubba, Moby Dick, Bean, Russo, Jose 10k, Barely Legal, Speedy, Grundy, Bird, Zoolander, Maverick, Akbar, Hammer, Junior Varsity, Cathe (FNG), Teach

    Conditions – 40ish, no wind, a little foggy

    Warm Up – Arm Circles (F/B), Self-Love, Imperial Walkers, Grass Grabbers

    Thang

    Mosey up and down the Lakefront stopping for 2 exercises in each set, one of which would always be Merkins. 12, 8, 5 IC or 24,16,10 OYO. Each set = 50 Merkins, and most were 50 of another exercise except for a couple done Copperhead style.

    1 – Flag SSH, Merkins
    2 – Rips Calf Raises, Wide Merkin
    3 – Parking stripes Lunge walk, 5 Merkins every 2nd stripe
    4 – Noah Wall Tempo Freak Nasties, Dirkin
    5 – Grass Circle Al Gore/Shoulder raise, Wide Merkin
    6 – Wall Copperhead Squats, Irkin
    7 – Grass Circle Scuba Steve, Stone Mountain
    8 – Grass Circle Al Gore/Shoulder raise, Merkin
    9 – Noah Wall Scuba Steve, Diamond Irkin
    10 – Rips Twinkle Toes, Prime Time Merkin
    11 – Flag Little Manny Crunches, Merkin

    Total 550 Merkins

    Mary – x10 IC

    Fire Hydrants, Leg Raises, Hello Dolly, LBC’s, Lay flat on your back for 1 minute, time called

    Count-o-rama, Name-o-rama. Welcome FNG Cathe! Pronounced Cathy

    Announcements

    – Run Cajun Run, log your mileage
    – Hammer, Grundy, Steve, and Tanked Up! have put together a team to support The
    Nehemiah Project. They will run 48 miles over 48 hours on March 18th at Fontainebleau
    State Park. Check Slack for more.
    – Bird has the Q next Saturday

    COT

    YHC prayed us out with thoughts of words like man, father, husband, brother, friend – all verbs – and to take action this week remembering to flex our heart muscle. Don’t forget tomorrow is Valentine’s Day

    Alas, the Admiral did not find Plutonium, or Hawcycle, or the Sword of Light. But what he did find was a group of men who sharpened each other – enjoying camaraderie, food, and a hot cup of coffee for their efforts. Sad, but undaunted, he shall return next year.

    Thanks for letting me lead, and for following.

    SYITG – Admiral Akbar

    NMM

    Of all days to be late, YHC misplaced the keys and had to hall butt to make it there just in time to start.

    Great to have Teach from F3 Cape Fear make the drive from Gulfport while working out of town for a while.

    Bird brought Ian, a FNG who we named Cathe, pronounced Cathy, he works in med devices sales with vascular catheters.

    YHC had to modify pretty quickly after the Dirkins in the 4th set – in which QIC almost face planted from exhaustion. The plan was to go all the way to the playground and work my way back, but time forced a modification. We still got in around 550 Merkins in an hour

    Grundy showed up late, half way through, and owes 250 Merkins.

    I’ve been reading a lot of Jack and Annie books with the kids, and the poem came from a Merlin Mystery novel. I have to admit, these books are great – historical fiction and mystery combined. Kids and adults alike will love them. Sometimes, the book titles become backblast titles.

    The Plutonium reference came from the master backblast writer himself, Hawcycle. Look back and read it, it’s good stuff.

    Coffeeteria was great, this time including more King Cake, breakfast bowls, and my 2.0’s showed up for sugar and hot chocolate.

  • Dearly beloved, we have gathered here today To get through this thing called life Electric word life, it means forever and that’s a mighty long time But I’m here to tell you, there’s something else The afterworld, a world of never ending happiness You can always see the sun, day or night So when you call up that shrink in Beverly Hills You know the one, Dr. Everything’ll Be Alright Instead of asking him how much of your time is left? Ask him how much of your mind, baby ‘Cause in this life things are much harder than in the afterworld This life you’re on your own And if de-elevator tries to bring you down Go crazy, punch a higher floor – from Jose10k

    I showed up early to put a mile in for RCR, which I always listen to music. Our resident pop culture expert, Hammer, inquired what I was listening to. I told him Prince’s Let’s go crazy. To which he just belted out the lyrics as if he wrote them. Most impressive.
    Warm-ups: ssh, grass grabbers, torso twists, cherry pickers all in cadence
    The thang: Mosey to the courthouse for some 11’s. Merkins and jump squats with running the length and up the courthouse steps. Once finished, on lap around the courthouse, then a quick trip to the rock garden. Picked up a good rock for some curls for the girls, rows for the bros, and overhead presses (all in cadence). Back to the A1C for round robin core. Hammer prayed us out. As always, thanks for letting me lead. Still waiting for cowbell to show up on Friday, maybe even Q.