F3 New Orleans

Tag: FNG (Smash)

  • Mothership with Frac – from Fracsac

    14 Pax made a choice to take the DRP on their journey to get right and posted to The Mothership to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Great Lawn and circle up on the grass for a warmup:

    SSH IC x 31
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC, Chinooks
    Self love x 10

    Cones were already set up like a basketball court for the first item on the menu:

    Bear crawl burpee suicides
    Bear crawl from baseline to quarter line, 5 burpees and bear crawl back.
    Bear crawl from baseline to half court, 5 burpees and bear crawl back.
    Bear crawl from baseline to three quarters line, 5 burpees and bear crawl back.
    Bear crawl full court, 5 burpees and bear crawl back.

    Next up, Embrace the Suck

    Circle up and do the following AMRAP for 3 minutes:
    Jump squat x 7
    Merkin x 7
    LBC x 7

    Four corners:

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Sister Mary Katherine IC x 15
    Corner 3 – 8 count Body builders IC x 12
    Corner 4 – Bobby Hurleys x 20

    Mosey across bridge behind Cafe Du Monde to the rarely visited area of the park.

    Circle up for Merkin Wave:

    All pax in plank position, first person does one merkin, then the next person to the right does a merkin, looked like a wave flowing around the circle, until we got back to the first person who then performed 2 merkins, repeated all the way up to 10.

    EMOM x 5 minutes of Burpees just because!

    Finish off with a little Mary.

    Mosey back to flag for COT with last 2 minutes of stretching.

    – YHC was happy to take the Mothership and try a couple new things.
    – City Park cleanup followed with Coffeteria at Cafe Navarre
    – The heat and humidity are back, drink lots of water!

    SYITG

  • Fasting & Penance – from Thumb War

    Pax of 8 started the workout in 35 degrees and at 6:35 as half the Pax were running back to the flags from their 5:30 pre-workout ruck.
    We warmed up with the following exercises IC:
     SSH x 25
     Grass Grabbers x 15
     Arm Circles front x 10
     Arm Circles Back x 10
     Mountain Climbers x 20
    The Pax rucked up and starting Rucking at a fast pace on the jogging path towards Vintage. Along the way to West Esplanade and back totaling 2.92 miles, we halted at about every 5 minutes and the did following exercises:
     Squats – 21 Reps
     Front squat presses – 21 Reps
     Merks – 21 Reps
     Overhead Lunge – 21 Reps
     Squats – 21 Reps
     Front squat presses – 21 Reps
     Merks – 21 Reps
    Back to the flags at 7:31 for some Mary:
     Freddy Mercs – 25 IC
     LBC’s – 25 IC
     Hello Dolly – 15 IC
     Plank hold for 1 min
    COT where we named Triple Shift’s 2.1 Jonah “Smash”. Finished with intentions and prayer, which focused on using this Lent to improve ourselves. Thanks, Vagabond, for the invite to Q.