F3 New Orleans

Tag: FracSac

  • Just a Simple Beat Down – from Fracsac

    YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly.
    Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers.
    Grab a rock and head to field where cones are set up. Pax given a choice. Choose B or D. With D being the winner, we started a Dora 1…2…3.
    100 burpees 200 LBCs and 300 squats. Partner walks rock out predetermined distance, completed 5 x SSH and returns. Flapjack until complete.

    Ring of fire. OH press x 2 rounds, followed by ‘mericans x 2 rounds.

    Do some stuff at each cone. MoT between cones varied from lunge to bear crawl to Peter Parker’s.
    Stuff included Catalina wine mixers, squats, flutter kicks, big boi situps and Honest Abes.

    Return the rocks and head back to the flag.

    CoT

    NMM
    RunCajunRun is happening in February. Sign up!

    YHC reminded the pax of the 5 core principles and the mission. Keep up the great work!

    YHC was asked what the B stood for? You’ll find out next time YHC Qs.

    SYITG

  • 8 years and more to come – from Bongo

    Don’t know where to start from this morning, but overall a fun beatdown. Too much mumble chatter, mostly instigated through Bogey and Frac almost to point of harassment. But the Q moves on and stays focused on the job at hand as a leader. My exact (8) year anniversary is 1/30/2016, but was volunteered last week by Catfish for this week’s mothership so we’ll celebrate a week (or two early).

    The main theme, unknown until final COT was to go back to my first beatdown as an FNG and recreate that, or as close as I could get. Here is the former Workout, https://www.f3nola.com/2016/01/30/no-hawg-no-flag-but-time-for-tyson/. Another point, temperature was < 32 F which I think is one of the coldest mornings in the gloom I can recall. Despite this, (12) pax showed up ready and willing which any Q, as I am, would be thankful for today. Here we go: Boys got together – and we took off for the Peristyle. Circled up for our WARMUP COP. SSH x 25, Slow Squats x 10, Mountain Climbers x 25, and Imperial Walkers x 25 Arm circles X 10 each way. Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10 over at the great. Still way too cold and time to start moseying to NOMA pond. IC Dips x 20, Left leg step up x 2, Incline Mercans X 15, Right leg step up x 20, Dips x 20, Decline Mercans X 15 Box Jumps x 1… OYO with former story from my past I ain’t telling again…., no one is getting hurt under my watch! Long Mosey over the Football Field of Practice Track Eleven across the football field with running in middle, Burpees on one end, big boy sit ups on other. You know the math as I don’t need to explain. 5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise. Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 Burpees X 5. Long mosey back to great lawn with quick stop at calf raise stand of stadium, Heisenburg counted us in. Great Lawn minimal Mary: Flutter Kicks X 20 and Hello Dolly X 20, arriving back to flag at 07:29:58. What a way for Q to keep us on time. COT went back through a reflection of my appreciation of what F3 has done form me in the last (8) years and how the (3) Fs (in whatever order) continue to bring me back. Many thanks for the opportunity to lead as always as I need to do it more. Here is to many years to come! See you on the radio.

  • 2024 ReNew Q vs Q – from Mahatma

    The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face off of who could bring the “best” beatdown with 2 Qs going head to head then have the Pax vote a champion. Unfortunately as life goes AOs thinned and “The View” became extinct! (It’s no longer on the AO list) Fast forward to the end of 2023, Disclaimer was moving into the neighborhood where the lore of this AO and the Q vs Q was stuck in his mind hearing about the tails of his brother pax bringing a competitive beatdown just a few minutes from his backyard. So the call to the last champ and challenger was made and the ReNew Q vs Q was scheduled.

    The date January 19th 5:30AM it was a wet cool 50deg with 18 pax meeting up at the flags planted in Erlanger park. YHC gave the back story and guidelines of the Q Vs Q beatdown. After a quick disclaimer (not actually) a quick warmup:
    SSH
    Grassgrabers
    HillBillies
    Mnt Man Poopers
    Merkins

    Each Q gets 2 alternating 8 minute rounds with 2 minute transition.
    Rnd 1
    Champ King Kong
    Base of the levee for 4 rounds of various in cadence exercise then mosey to top of levee for in cadence ssh.

    Rnd 2
    Tripleshift
    Partner Up for crazy 8
    One pax did exercise while partner carried block overhead out and back then flip flop

    Rnd 3
    King Kong
    HITT – pax perform exercise for 1 minute followed by active recovery for 1 minute

    Rnd 4
    Tripleshift
    Some sort of bearburpeebroadjump combo goal was to reach 40. You had to be there to understand

    Time Up
    COT
    After brief announcements the 2 Qs were brought into the circle – with a convincing unanimous vote…..oh wait Rudy decided to decent and change his vote to KK. Tripleshift was crowned the new champ. After our prayer of thanksgiving the 2 competing Qs met in the circle for the belt exchange and call out by Tripleshift of his desired challenger…..from the LVCC gang the notorious HighRise was challenged!

    A new twist to Q vs Q decided at coffeeteria – the champ gets to designate the AO of the beatdown brawl, which could be ANY so be on the lookout. If HighRise accepts the challenge Tripleshift has hinted it may be at MistyMountain.

    SYITG

  • Because I know how much you love burpees! – from SOGO

    Mosey to light poles for warmup.
    IC 20 SSH, 20 Imperial Walkers, 20 Mountain Climbers, 20 Peter Parker, Arm Circles 10 forward/backwards
    The Thang- slightly modified my northshore workout B.L.I.M.P.S. Each light pole represents a letter. 6 rounds total. Round 1 is B. 5 burpees. Round 2 is B. run to next pole B.L. run back to start. Round 3 is B. run to next pole B.L. run to next pole B.L.I. run back to the start. This process continues until B.L.I.M.P.S.is complete. This took care of @Fracsac 100 burpee a day challenge! Yw
    Mosey to base of levee at Cansl St. Bernie Sanders to top 5 burpees bear crawl to other side 20 LBC’s 4 count run down back to start. Mosey to flag. IC 20 Flutter Kicks 20 Hello Dollys back to back. 20 Gas Pumps to finish out.
    COT!

  • El Diablo Freezes Over – from Fracsac

    Conditions: Cool and 25 degrees. Feels like temperature was reported to be 17 degrees.

    4 Pax rallied around the flag at 0530 where a disclaimer was given with a mosey to the steps of the Wally gym.

    Warmup, mostly regular stuff. 5 burpees OYO.

    Frisbee toss 1

    Pax throws frisbee in the parking lot. Once frisbee leaves hand complete 5 burpees and then lunge walk to frisbee. 5 rounds.

    Back to Wally Gym.

    Dirty Mac Deuce

    Round 1 merkins, lunges, LBCs
    Round 2 Floyd Mayweathers, squats, flutter kicks
    Round 3 Abe Lincolns, Low Slow squats, tin snips
    Round 4 Catalina wine mixers, side lunges, 8 ct BB

    A lap around gym after each set

    The Suck

    7 x SSH, 7 x ‘merican, 7 x jump squat
    Rinse and repeat x 3 minutes

    Frisbee toss 2

    Same as toss 1 except pax choice for exercise and MoT. The pax did not disappoint.

    CoT

    Thanks for posting with me today.

    SYITG

  • 127(ish) Burpees + other stuff – from Heisenberg

    I went to bed around 2 am on Saturday with little expectation making the Renaissance . A text message went out at 4:18 am requesting a replacement Q as Vagabond was ill. Duty called. The sky was clear and the starting temperature 41F. Feeling a bit hungover I volunteered to Q. I am not sure if this is exactly what happened, but it was something very close to this.

    Warmup – Grass Grabbers IC, 5-Burpees on your own, Windmills IC, 5-Burpees on your own, Imperial Walkers IC, 5 -Burpees on your own. Then something else IC , 5 Burpees on your own.
    Thing 1 – I think we did 3 burpees at each tree while lunge walking between each one for a total of 12 trees.
    Thing 1.1 – stopped on wooden bridge for step ups and dips
    Thing 1.2 – Mosey to Singing Oak – 10 burpees OYO
    Thing 1.3 – Mosey to waterfall – 10 Burpees OYO
    Thing 1.4 – Mosey to open field 11’s with Burpees and Squats
    Thing 1.5 – Mosey to benches for some clean air H2 pumps
    Thing 1.6 – Mosey to steps for some calf raises
    Thing 1.7 – Sunday Mornings
    T-Claps to Chip and Dale for back to back posts with Chips
    COT

  • 10 10 10 – from Kenna Brah

    Braving a sullen forecast, 5 sturdy HIMs appeared and were anxious to get moving.

    Mosey’d to a windless space, we started on 10 things 10 times. Mahatma’s favorite.
    10 reps of each, standard 4 ct.
    IMPERIAL WALKERS
    HAND RELEASE MERKINS
    PETER PARKER
    FREDDIE MERCS
    LBC
    FLUTTER KICKS 4ct
    LOW SLOW SQUATS
    BONNIE BLAIRS 2/1

    After rnd 1, Booboo lead us on a chase to find PVC, not finding him, we resumed on the playground and added 10 burpees after each round. Thanks Frac!!

    We only made 6 rnds, but it was vigorous!!

    COT, exhortation to contact absent PAX MEMBERS

  • Folsom Prison Blues – from Rudy

    21 PAX gathered in the gloom – 1 DR visitor from Katy TX (Happy Meals) and 2 more of the Chips brood – welcome Chip and Dale, his 9 year old identical twins! (also joining were the other 2 Chips boys – Frito Lay and Knucklehead. What a name — “Knucklehead”!!!)

    6:30 strikes and after a disclaimer we were off to the rocks. Limber up with some stretches and low impact activities (Imperial Walkers, Hillbillies), then some SSH. We had to restart that after explaining to Maytag how a “cadence” works. Oh, thanks for joining late Mahatma and DAX.

    Non-stop chatter from Heisenberg and Vagabond earned a quick 5 burpee penalty. Then go grab a rock.

    YHC grabbed a rock that proved to be way too big. But we’ll get to that.

    Deck-o-Death: start plowing through the deck with Overhead Press, Curl, Row and Squat. One variant – doing 2, 3 or 4 of any suit barely seems worth the trouble. So when those cards were flipped, we’d do 10 burpees, 20 Peter Parkers or 30 LBS instead. FracSac accused YHC of planting the deck with multiple King of Spades. WRONG. Half way through, Hawgcycle noticed that YHC was struggling – so he snuck in to replace my rock with a mere pebble that he’d been using. Shamed, but thankful…

    7:00am – time to call the deck off (half way through give or take) and mosey to the Mini to gather up some bricks. Didn’t quite have enough for everyone – figure it out.

    Partner up on the Great Lawn for a Dora-Ish thing. 3 rounds. PAX 1 (timer) runs back and forth with the rock while PAX 2 exercises. Flip. Rinse and Repeat. First round: PAX 2 does Brick-pees. Second round: PAX 2 does FLoyd Mayweathers (with brick). Third round: PAX 2 does Sit Ups. Rounds change on a timer, not on a count – so everyone just keeps going.

    7:20 – time for the last item. 56 Years ago today, Johnny Cash recorded Folsom Prison Blues live at the Folsom Prison. So to honor the man in black, we’ll do Ring of Fire while listening to Cocaine Blues, Dirty Old Egg-Suckin’ Dog and other hits. First round with Merkins, Second round with Squats, Third round with Leg lifts.

    And that got us to 7:30. Back to the flag for a COT. Naming of Chip and Dale might have been the FASTEST FNG naming I’ve ever been associated with. “I like Disney Land” said one of ’em. And that was that.

    Intentions for sick and suffering F3 PAX and friends – Bongo’s wife, Mayhem’s friends the Schaff family in particular (but not alone).

    YHC took us home with a reflection about Romans 7. Then off to coffee!

  • Crabby Timers – from Mayhem

    Pool Boy originally had the Q. I don’t recall the excuse… he either had a family obligation or wanted to sleep in due to the 5% chance of a light mist. YHC arrived early to setup the cones.

    Disclaimer included the option to either push yourself or KnOT this morning.

    As soon as our feet hit the track for a mosey, the mumblechatter began as Q was reminded that The Uptowner is supposed to avoid running. Luckily, the Q didn’t care.

    250M mosey
    Warmorama: AV, GG, HB, PPP, MC, CC (crab cakes, a new fan favorite), SSH

    Thang 1: Coin Flip
    3 minute timer
    5 merkins / 10 LBCs
    Keep repeating till time is up

    Mosey to the north endzone

    Thang 2: Route 66 – 66 Route
    Normal Route 66 except there are two exercises at each cone counting opposite.
    Mode of transportation alternating between bear crawl and crab walk.

    Bear crawl to first cone (10 yds), 1 burpee and 11 big boys
    Crab walk to second cone (10 yds) 2 burpees and 10 big boys
    Etc. for 11 cones ending with 11 burpees and 1 big boy

    Mosey to midfield

    Thang 3: Individual Medley
    Swimming has 4 strokes; we performed 4 exercises
    6 rounds of 90 seconds (though YHC cheated and cut time short on first few rounds), similar to an EMOM
    Rd 1: 5 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 2: 6 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 3: 7 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 4: 8 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 5: 9 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 6: 10 each bonnie blairs, merkins, monkey humpers, SSH

    Mary: flutter kicks, x-factor, protractor

    Back to the flag for COT

    Counterama – 13 strong
    Namerama
    Announcements: run cajun run, wild west relay, norwegian foot march
    Intentions: Schaff family, Wedding Planner’s daughter, Fast Tax’s daughter, Scantron’s nephew, Bogey’s co-worker, safety and warmth during the arctic blast

    First time being the Q twice in one week. The more you do it, the more comfortable and enjoyable it becomes. Let’s fill the Q sheet!

    SYITG

  • Like a Virgin – from Space Cowboy

    Thankful for the opportunity to be VQ and I am looking forward as Q for future beat downs. We even had a special “Uptown” guest @gabrielle who EH’d and brought me in as a FNG at KennaRidge back on Nov 15. I appreciate all of the support.

    Started on time with Disclaimer
    Mosey to playground
    Special guest was late so burpees x3 for all PAX

    Warmerama IC
    Slow Squats x 10
    High Knees x 15
    Toy Soldiers x 10
    Forward lunges x 10
    Forward Circles x 15
    Backward Circles x15
    Seal Claps x 10
    Chinooks x15
    Hillbilly’s x10
    Plank Walk Outs x5

    Mosey to JPAX
    Round 1 – 6 min AMRAP
    Merkins x 12
    Dips x 12
    Shoulder Taps x12
    Burpees x 12
    Run up JPAX stairs down ramp

    Round 2 – 6 min AMRAP
    Air squats x 12
    Forward lunges x12
    Box jumps x12
    Mountain Climbers x12
    Run up JPAX stairs down ramp

    Round 3 – 4 min AMRAP
    Dips x12
    Box jumps x12
    Shoulder taps x12
    Air squats x12
    Run around JPAX pebble pond

    Mosey back to Playground
    Superman with Extensions x10
    Peter Parkers x10
    Parker Peters x10
    Captain Thors x10

    Round of Mary: Crunchy frog; Tin Snips; BBSU; Penguins; Reverse planks with leg lifts; 3 count plank holds; wife pleasers

    COT
    Announcements
    Intentions: Wedding Planner’s daughter, Big Willie’s mom, War Eagle’s new baby daughter
    Prayer