F3 New Orleans

Tag: FracSac

  • A VQ to remember, a sacrifice was required – from SamBreaux

    4 men gathered on Independence Day-eve to witness my VQ. Little did we know it was a going away party for my wedding ring. RIP

    Disclaimer and mosey to the football field

    Warmup: SSH, windmills, grass grabbers, arm circles, self love, low slow squats

    Grab a rock and regroup at the north endzone where he honored US Marine Capt. Garrett Lawton, killed by an IED in August of 2008 while serving our country in Afghanistan.

    North endzone (with rock): 20 curls, 20 chest presses
    Sprint 100 yards
    South endzone: 20 air squats, 20 merkins
    Sprint back

    x5 for 100 reps of each exercise and 1,000 yards

    Bonus work:
    Overhead press x 10
    Rows x 10
    Mountain climbers x 10

    Return to rock pile

    6MOM: Flutter kicks, dolly, LBCs, freddie mercurys, dying cockroach, wife pleasers, leg lifts

    Mosey back to flag

    Count-o-rama
    Name-o-rama
    Announcements
    Intentions
    Prayer
    UGSFSR (Unsuccessful group search for Sambreaux’s ring)

  • The Seven – from Fracsac

    7 HIMs posted to the Renni to see what YHC had in store. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Star Wars references were in full force. #IYKYK

    Thang One – Stations

    LBCs
    Jump rope
    Sweetness toss
    Big boi sit-ups
    Kettlebell swings
    Freddie Mercs
    Burpees x 12 timer

    Thang Two

    Frisbee run around NOMA. Last man to front with frisbee then throw to last man. A drop is a roll of the beat down die.
    Pax getting too good at frisbee. Only one drop, so next round is 3 passes per run to front. The mere thought of such a feat brought severe anxiety to the pax and there were many drops, hence several rolls and several sets of exercises.

    Final Thang

    Back of NOMA for the Wapner!

    8 count Body Builders x 10
    30 second rest
    8 count Body Builders x 10
    2 pax given the opportunity to forgo final round if they catch and throw frisbee 15 yards.
    8 count body builders x 10

    Finish with Sunday Mornings

    Back to the Flag for COT

    NMM

    YHC signed up to Q late Saturday and had no idea what to do. Leading is never easy but it’s always rewarding.

    Step up, Sign Up, and Lead! We have an incredibly supportive group of men!

    It’s hot and humid, so stay hydrated!

    SYITG

  • 1776 Patriot Games – from Squints

    July 4, 1776: Congress adopts the Declaration of Independence; only Hancock and Thomson’s signatures are on this initial document.

    August 2, 1776: Most of the 56 delegates sign the engrossed copy.

    Up to 1781: The final signature, by Thomas McKean, completes the set of signatories.

    July 4, 2024: Fast forward 248 years to this morning at Okwata, four HIMs took on the challenge of the 1776 Patriot Games training provided by our fellow HIMs at F3 Suncoast in Florida. We’re gonna need a little more time to complete this one…. Seems par for the course on this 4th of July holiday.

    Mosey on over to the Mardi Gras fountain.

    Warmarama
    1. Side Straddle Hops x 25
    2. Overhead Claps x 25
    3. Moroccan Nightclubs x 25
    4. Mountain Climbers x 25
    5. Shoulder Taps x 25
    Repeat this warm-up sequence for a total of 4 sets.

    Thang 1
    Lunges Between Each Workout Exercises, totaling over 50 reps
    1. LBCs x 25
    2. Merkins x 25
    3. American Hammers x 25
    4. Step Ups x 25
    Repeat this warm-up sequence for a total of 2 sets.

    Thang 2
    High Knees Between Each Workout Exercises, totaling over 50 reps
    1. Leg Scissors x 25
    2. Dips x 25
    3. Plank Jacks x 25
    4. Squats x 25
    Repeat this warm-up sequence for a total of 2 sets.

    50 Yard Bear Crawl
    25 Burpees
    Mosey back to the flag.

    COT
    Countarama, Namearama, Announcements, Prayer Intentions, Prayer.

  • Last of the June Days – from Fracsac

    10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff.

    Mosey to check out the wildflowers and get some 8 count body builders in.

    Mosey to the closet art to ensure we keep our “cultcha” front and center, and got some 8 count body builders in.

    Stations with partners

    15 burpees (timer)
    Freddie Mercury’s
    Big Boi sit-ups
    ‘Mericans
    V-ups

    Split up for lunge walk/bear crawl around NOMA, at least one pax always bear crawling. All others lunge. Since it pays to be a winner, all enjoyed 8 count body builders to finish.

    11s

    Burpees at the top of the steps
    Step ups (2 is 1) at the fountain

    Finish off with Sunday Mornings

    COT

    NMM

    It was hot. It was humid. We still managed to knock out 100 burpees.
    SYITG

  • Dad Jokes Rule – from Fracsac

    7 pax posted for a Fathers Day beat down courtesy of YHC. That included Wapner, Thumb War, Ballast, Smooth, Heisenberg, Monopoly and YHC
    Conditions were hot and humid with no breeze.
    Got the jams started for the warmup ending with a plank-o-rama.

    The Thang – Stations

    Station 1 – big boi sit-ups
    Station 2 – ‘mericans
    Station 3 – 60 lb sandbag throw over
    Station 4 – Kettle bell swing
    Station 5 – jump rope
    Station 6 – 2 pax toss frisbee or football x 4 (timer)

    Pax going to toss station has to tell a Dad joke. If pax doesn’t have one, it could be bought from YHC for either 5 burpees or a roll of the die. (all do it)

    If no laugh from Dad joke, 5 burpees penalty.
    Completed 2 rounds

    Back of the museum for 10 x 3 rounds of 8 count body builders.
    3 x Sunday Mornings

    Happy Fathers Day

    CoT

    NMM

    Here’s a taste of what you missed
    How do you catch a squirrel? Climb a tree and act like a nut!
    Did you hear about the guy who invented Lifesavers? They say he made a mint!
    I told my wife she should embrace her mistakes. She gave me a hug.
    Why don’t eggs tell jokes? They might crack up!
    What did the big flower say to the little flower? “Hi, bud!”
    I went to buy some camouflage pants, but I couldn’t find any.
    What did the grape say when it got stepped on? Nothing, it just let out a little wine.
    I used to have a job at a calendar factory, but I got fired because I took a couple of days off.
    What do you call a snowman with a six-pack? An abdominal snowman!
    Why don’t skeletons fight each other? They don’t have the guts!
    Did you hear about the restaurant on the moon? Great food, no atmosphere!
    What did one wall say to the other wall? I’ll meet you at the corner!
    Why did the math book look sad? Because it had too many problems!
    What did one hat say to the other hat? You stay here, I’ll go on ahead!
    Why did the coffee file a police report? It got mugged!
    I was going to tell you a joke about time travel, but you didn’t like it.
    I used to be a baker, but I couldn’t make enough dough.
    Did you hear about the guy who got hit in the head with a can of soda? He was lucky it was a soft drink.
    I’m writing a book about glue, but I’m stuck on the first chapter.
    What did one plate whisper to the other plate? Dinner is on me.
    Why did the golfer bring two pairs of pants? In case he got a hole in one.
    Two sheep walk into a—baaaa.
    Stop looking for the perfect match; use a lighter.
    Try the seafood diet—you see food, then you eat it.
    Did you hear the rumor about butter? Well, I’m not going to go spreading it!
    What’s Forrest Gump’s password? 1forrest1
    What state is known for its small drinks? Minnesota.
    What does a nosey pepper do? It gets jalapeño business.
    If two vegetarians get in an argument, is it still called beef?
    I have a clean conscious—it’s never been used.
    I love telling Dad jokes. Sometimes, he even laughs.
    SYITG

  • At the Intersection of Okwata and DMD – from Fracsac

    YHC showed up and planted a flag. 4 other Pax showed up including Dax, HIPAA, Squints, and Cheese Steak. A brief disclaimer was given and off we moseyed towards the fountain then circled up in front for a warmup where there was a serious plank-o-rama.

    Move to the fountain for double shots with Jack Webb at the Barre, which is ‘mericans followed by air presses in the people’s chair.

    Mosey to the top of the levee for disperse Indian run. Pax that sprints to the front call disperse and an exercise. Pax go down complete 3 of said exercises and then run back up levee.

    At the top of Canal is where YHC introduced the pax to my friend, DirtyMacDuece!
    – 4 rounds of 3 x 12 count exercises including arms, legs, and core. Each round ended in a run down across and up with a bear crawl across the newly paved walkway.

    No time for pull ups. I need to better manage time and our posterior chains.

    Back to the flag for 0615

    CoT

    NMM

    – I gave HIPAA some great advice today during the DMD. He should recommend more bear crawls to his patients. You’re welcome!
    – Thanks to Cheese Steak we all know where Wilson lives now. His M says he slept in, she didn’t seem eager to let us in to wake him up.

    Okwata is calling your name! Come check it out!

    SYITG

  • Jump Frac’n Cowboy Jump – from Fracsac

    YHC showed up with about a minute before go time to one very eager and thrilled Space Cowboy. All it takes is 2, so it was on.

    Brief disclaimer with a mosey to the pad for a warmup of regular stuff and ended with a serious plank-o-rama.

    First up was a quarter Murph. Started with a roughly quarter mile, followed by 5 rounds of 5, 10, and 15 pull-ups, ‘mericans, and squats respectively. Finish the quarter mile with a stop at the Cowboy Mobile to grab a couple jump ropes and a football from the Frac Truck.

    First up was burpeebroadjumprope about 20 feet and go deep for a pass. Each went a few times. It was a total disaster.

    Next was stations at JPAS. 100 jump rope timer while the other does step ups, ‘mericans, and big boi sit-ups. 3 rounds was enough.

    Mosey to the ramp of doom. 50 jump ropes, bear crawl halfway up, 50 jump ropes, bear crawl all the way up, 50 jump ropes. Repeat back down.

    Mosey back to the flag for CoT

    Great way to start the day!!

  • Skip Happens! – from Space Cowboy

    Weather: Sunny, 77 degrees; humidity makes it feel like 82 degrees

    When I woke up this morning, I checked the Q Sheets and realized that I mistakenly thought my Q workout was Wednesday instead of today. Unfortunately, I was not able to round-up the troops the previous night. Fortunately, I already had a full beatdown planned; and, 4 PAX including @Bolt, @Fracsac, @Kenna Brah and @Rev Sox joined me at The Scrum for my “6 month” F3 anniversary. Promptly at 5:30, I gave the disclaimer and we immediately mosey to my truck to pick-up jump “skipping” ropes and then off to the Shrine.

    Warmerama
    SSH x 20
    Abe Slogodas X 10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Monkey Dance X 20 (aka the “Anti-Climatic” Monkey Dance per @Fracsac)
    Slow Squats with jump rope extended above head x 10

    Thang 1
    Burps-Merks-Groiners
    There are 10 light poles located at front of the Shrine
    1st light pole
    Jump-rope Burpees x 3
    Merkins x 10
    Groiners 2-1 x 1
    Proceed to 2nd pole
    Jump-Rope Burpees x 3
    Merkins – Declining number by 1 for each pole (9 for 2nd pole, 8 for 3rd pole, etc.)
    Groiners 2-1 – Ascending number by 1 for each pole (2 for 2nd pole, 3 for 3rd pole, etc.)
    All PAX must jog back to 1st pole before proceeding to the next pole
    Repeat above reps until 10 poles are completed

    Thang 2
    7’s
    60 count jump rope, run to 2nd pole, 1 burpee, return to 1st pole
    50 count jump rope, run to 2nd pole, 2 burpees, return to 1st pole
    etc.

    While jogging back to flag, PAX surprisingly talked about what it would be like to Jump Rope Burpee from the Shrine to the flag (about ¼ mile). Might be a good suggestion for a future skip beatdown! 2 min of LBC’s at flag. COT. Each day, I am more appreciative of F3. My first 10 Q’s over the past 6 months have been great and I look forward to future experiences.