F3 New Orleans

Tag: Chips

  • IPC on Paper vs in Action, Sorry Boo-Boo – from Bolt

    YHC read the final week IPC description and felt the pax were up to it. There MAY have been a miscalculation on just how long it takes the inventor of the 3M promise to run 400m.
    Short warmup sans Frac’s favorite song and then off to the Thang:
    5 minute EMOM: Mosey 400m, do 30 reps of an exercise mosey back to starting point and do burpees until time expires and then mosey out 400m for a different 30 rep exercise followed by mosey back to start for burpees.
    The timer kept expiring before the loop was closed by all pax so adjust to the 30 reps and burpees to happen after one 400m mosey. Exercises:
    Freddie Mercs
    Pickle Pounders
    Low Flutter Kicks
    Plank Jacks
    Monkey Humpers
    Squats
    LBCs

    Honored to lead and quite a BD courtesy of IPC!

  • Earned Coffeeteria on National Coffee Day – from Hokie

    10 Pax gathered at NOMA to earn coffeeteria rights on National Coffee Day

    Because YHC was the Q, you know the workout would be very simplistic.

    After disclaimer, Warm-o-rama consisted of
    Roll head clockwise
    Roll head counterclockwise
    Shoulder shrugs forward
    Shoulder shrugs backwards
    Arm circles forward
    Arm circles backwards
    Slow Vigodas
    Ankle turns
    Self love

    The Thang —

    10 Honest Merkins – Lunge across NOMA – 100 of *Exercise* – Lap NOMA

    *Exercise* changed each Round
    1. Step ups
    2. calf raises
    3. deep squats
    4. big boy sit ups

    After a Pax finished their lap of NOMA the returned to fountain area to do step ups while waiting on the six, at which point the Q started his timer for just 2 more minutes of step ups

  • U Down with IPC? Yeah, U Know Me – from Bolt

    Offering and Seeking accountability, YHC put out the call for HC with a commitment to Q; there were a few HCs that no-showed but all in all we had 4 pax post for what looked simple enough as a diagram on the interweb courtesy of IPC week three—IYKYK.
    Frac missed ANOTHER warmorama sans his favorite song since YHC knew it would b too long for the IPC so after MMPGM, tie fighters, seal claps OH claps, SSH it was off to retrieve coupons and begin at JPAX flag poles. The Bolt 3M Promise required substituting the 400 meter run for something …what should it be? Run up the stairs and down the ramp after each 5 exercise round BUT after the buy-in: bear crawl up the ramp and broad jump three time followed by three purples with a rinse/repeat until getting to the columns.
    The Thang
    Burpee with a lateral hop over the coupon
    Coupon Thrusters
    Bonnie Blair’s
    HR Merkins
    BBSU
    Three rounds: 21/15/9 reps with requisite lap between rounds
    Cash out with broad jump/3 burpees down the ramp cycle. Congrats to Space Cowboy for completing as instructed—#beast.
    KnOT/mosey back to flag, COT. Thanks for the accountability, brothers!

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • Toys Make it Better – from Fracsac

    Showed up a few minutes early to get set up with all the toys.

    Flag planted, disclaimer given, 9 pax faced the bacon to warmup.

    Pax choice:

    Stations: Jump rope, 60 lb sandbag squats, 50 lb sandbag rows, kettle bell swings, burpees, and 4 pax on the big rope at all times. Timer was 4 pax run with rope 25 yards do 5 squats and run back. If rope touches the deck it’s a penalty. Complete one rotation.

    Deck of F3 cards: everyone gets a draw

    Wildcard: 3 minutes of Embrace the Suck.

    Frisbee throw to the back of the museum, burpees for drops.

    3 x Sunday Mornings

    CoT

    Great way to kick off the week!

    SYITG

  • Patriot Day (9/11) – from Bolt

    YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.

    The Thang:
    Mosey to JPAX Mountain (the ramp)
    Read flight details at each corner
    Sprint to corner 1 plank til 6
    Plankorama
    AA Flight 11
    Boston – Los Angeles
    Hit the North Tower at 0846
    92 perished
    SSH x 92 OYO
    Lunge to corner 2 plank til 6
    Plankorama
    UA Flight 175
    Boston – Los Angeles
    Hit South Tower at 0903
    65 perished
    Mt. Climbers x 65 OYO
    Sprint to corner 3 plank til 6
    Plankorama
    AA Flight 77
    Dulles – Los Angeles
    Hit the Pentagon at 0937
    64 perished
    Squats x 64 OYO
    Lunge to corner 4 plank til 6
    Plankorama
    UA Flight 93
    Newark – San Francisco
    Crashed in Shanksville, PA at 1003 after passengers stopped attack
    44 perished
    Merkins x 44 OYO
    Use the four corners of the walled part of the ramp:
    9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
    Sprint Lap 1
    Diamond Merkins x 11 OYO
    Sprint Lap 2
    Jump Squats x 11 OYO
    Sprint Lap 3
    Big Boy Situps x 11 OYO
    Sprint Lap 4
    Carolina Dry Docks x 11 OYO
    Sprint Lap 5
    Lunges x 11 OYO
    Sprint Lap 6
    Flutter Kicks x 11 OYO
    Sprint Lap 7
    Wide Merkins x 11 OYO
    Sprint Lap 8
    Sumo Squats x 11 OYO
    Sprint Lap 9
    Burpees x 11 OYO
    Mosey to JPAX benches/and two of the running path benches
    Steps Ups x 110 OYO (55/28/27
    In honor of the 110 flights of stairs that had to be climbed in WTC
    COT

  • Triple Respect Threat – from Fracsac

    Back Blast written on behalf of Wapner.

    This Sunday morning meant a triple respect threat at the Renaissance.

    Disclaimer given then face the bacon for a warmup.

    Time to get down to business. Da Thang:

    There are 8 benches each side of Lelong Drive for total of 16.
    Round one: 3 burpees at each bench
    Round two: 5 ‘mercans at each bench
    Finish with 2 burpees and 20 ‘mercans to make nice round number of 50 burpees and 100 ‘mercans.

    At fountain:
    5 rounds of the following:
    5 dips and 20 jump squats

    Mosey to back of museum.
    Someone grabbed the frisbee
    8 count body builders IC x 10
    Sunday Mornings x 3
    Mosey back to fountain
    Penalty ‘mercans for dropped frisbee

    Back at fountain:
    Step ups x 20

    Finish with Mary and Plank

    CoT

    NMM

    Anyone thinking a Triple Respect Q was gonna be easy was having mid post regrets but post beat down exhortations!

    Coffeteria followed where the comfortable weather brought by a rare early September front was enjoyed

    SYITG

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • WOD at da Scrum – from Fracsac

    4 pax committed to continuous improvement through shared suffering in the gloom. Boo Boo posted the night before he was gonna show up and see what happened. YHC took the Q at 0500. Let’s see what happens!
    Disclaimer given, then mosey to the warmup pad for the regular stuff sans speaker.

    Mosey to the soccer field stopping at YHCs truck along the way to grab some cones. After avoiding the rabid dog (#IYKYK), we successfully grabbed said cones and continued the mosey.

    5 sets of cones set up 5 yards apart.

    1st cone
    10 burpees

    2nd cone
    10 burpees
    25 ‘mericans

    3rd cone
    10 burpees
    25 ‘mericans
    50 lunges

    4th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups

    5th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups
    150 squats

    Start from the beginning again to sweep the six

    Times up, back to the flag

    CoT

    NMM

    This was a fallen soldier WOD:

    Army Sgt Zachary D Tellier
    Died Sept 9, 2007 serving during operation Enduring Freedom

    31 years of age from Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire.