F3 New Orleans

Tag: FracSac

  • What is this Cadence of which you speak – from Hokie

    After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.

    12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama

    The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense

    After being reintroduced to correct procedures, we continued

    The next exercise will be
    Arm Circles
    Starting Position
    Move
    In cadence
    Exercise

    We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain

    1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks

    1 burpee
    1… 5 cross over merkins
    1, 5… 10 triceps
    1, 5, 10…15 shoulder press
    1, 5,10,15 …20 curls
    1, 5, 10, 15, 20… 25 rows
    1, 5, 10, 15, 20, 25… 30 lunges
    1, 5, 10, 15, 20, 25, 30… 35 chest press

    Then back down, 30, 25, 20, 15, 10, 5, 1

    30, 25, 20, 15, 10, 5, 1

    25, 20, 15, 10, 5, 1

    20, 15, 10, 5, 1

    15, 10, 5, 1

    10, 5, 1

    5, 1

    1

  • More than we started with! – from Charmin

    As normal for YHC in an effort to leave no man behind, we started with a pre-beatdown count off with a count of 8. So each of the groups went off, runners went to the outside track, while knotters and Ruckers went backwards on the track.

    Noticing that the gates were locked, Ruckers ended up retracing our steps and even saw a mummy along the way. Discussion was had about positive language and how much progress we have made during our time in F3.

    Returning to the shovel flag with just enough time to spare, I notice that the area is more filled. Doing countorama and nameorama we ended up with 10. Proving that showing up late is better than not showing up.

    That being said, Thursday beatdown might need to move the start time for the later boys.

  • 5 Minutes of PT and 40 Minutes of Hell – from Hawgcycle

    Conditions: Clear and 46 degrees. Feels like 42. Humidity 75%. Wind 7 mph from ENE.

    Grabbed the Q last night. Knowing that we would be on the Blue Devils’ field reminded me that The Hogs will be hosting Duke Wednesday night at Bud Walton. Which then took me back to the glory days of Razorback Basketball and the 94 National Championship win over Duke under the direction of Nolan Richardson. That led me to thinking about the 40 Minutes of Hell defense he installed in the late 80s and early 90s. Then I remembered that I had seen a workout in the F3Nation Exicon called the Nolan Richardson aka 40 Minutes of Hell. That’s how you plan a workout.

    Been a while since I have given the disclaimer. Stumbled through it as normal and did a warm-up lap. Tenderloin, Scantron, and Rou left to do their own thing. The rest of us circled up in the center of the field (not the exact center and not exactly a circle as made clear by the F3 Nola compliance department). Did 15 SSHs and then much to everyone’s delight we went through the PT regimen for my groin issue: Lunges, Suzanne Sommers, Wife Pleasers, and Leg Lifts. A couple of these exercises required full body contact with the frosty field. #crowdpleaser

    Then jog to the goal line for 40 minutes of Hell. It’s a lot like Dora. Partner up and complete the rep count as a team. While Pax 1 does the prescribed exercise, Pax 2 backpedals 50 yards, does a Bobby Hurley…scratch that….does a Scotty Thurman, and then runs back to the goal line.

    150 burpees, 300 squats, 150 Big Bois, 300 Arm Circles, 150 Merkins, 300 Imperial Walkers.

    We didn’t quit get through the entire set. Probably a bad omen for tonight’s game.

    I didn’t have a shovel flag this morning, which is a Q fail. Fortunately Belloq came to the rescue. He wore his 1991 American Flag leather jacket and stood patiently in place during the workout. He was there guiding us home at the end. #HIM.

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • The Ethiopian Mile – from Hawgcycle

    Conditions: 47 degrees. Feels like 42. Humidity 66%. Wind 11 mph from NNE.

    Last two Tuesdays have been rainy, putting the track out of commission. There also haven’t been any runners show up the last two Tuesdays, so YHC has done the Interval Workout from some free XC training guide I found on the internet. Two weeks ago was 400m intervals. Last week was 1000m intervals. This week was scheduled to be 600m intervals. However, I figured I would just do the Wally Sprint workout du jour instead.

    I arrived a little late, but earlier than Triple Shift. Frac, what looked like a mummy, and Charmin were jogging forward on the track. Kennah Bruh, in an ode to his KnOT brethren was running backwards. As I caught up to him, he took a swig of the 40 in his hand, poured a little on the ground as he recited the names of Scantron, Rougarou, and Hokie; slammed the remaining malt liquor and then turned around and started jogging to catch Charmin.

    I caught up to Frac and the mummy. I asked them what the plan was. Frac said there was none. I could see now that the mummy was wrapped in performance gear. It mumbled an answer, but I couldn’t understand it. I pitched them on my idea of running 600m repeats at a 5K race pace with 200m jog recoveries. They immediately said yes (or in the mummy’s case something that sounded like yes under 6 layers of North Face). This was too easy. What else could I sell these guys. Have they heard about the free Upside App? Frac and the Mummy….if you all are reading this, use code 6KP9R after downloading the free Upside App to save up to $0.25 per gallon at participating gas stations It’s real cash and the money can be transferred to your checking account. Regular users can earn up to $300 per year.

    We finished the 1 mile warm-up and I led everyone to the line I had drawn in the sand. I instructed everyone on the plan: run 600m at 5K race pace and jog a 200m recovery. Repeat until time is up. Charmin suddenly became indignant. “Oh okay….let me get out my calculator and figure out my 5k race pace…..How the $*@!#@ am I supposed to know what my @#$&@#’n 5K race pace is?” He finished this profanity laced tirade and stood there staring at me in his Corporate Classic shirt he had received while running a 5K race last Saturday. “I’m not sure,” I replied. “I guess you would have to have recently run a 5K race to know that information.”

    I eventually caught up to Triple Shift to give him the instructions. It was a formality. No one has ever had to encourage Triple by saying “you do you.”

    We finished the intervals with about 5 minutes left. Then we finished the workout Ethiopian Style. Ethiopian distance runners are famous for finishing each workout with sprints. At least that is what the internet tells me. As we started our first sprint, we all saw how athletic the mummy is. Crazy fast for something that has been dead for thousands of years. Unfortunately, due to all the wrappings, the mummy heard Ethiopian Mile….not Ethiopian Style. It was gone. The rest of us recovered for two more sprints. Then Triple Shift taught us all a lesson in race preparation. After walking for 38 minutes, he easily won the final sprint. The mummy almost caught him as it finished its 4 minute mile, but as I told the Mummy “close only counts in hand grenades and horseshoes.” It then bolted across the tracks, presumably to tell Hand Grenada that his Horse was loose.

  • Field of Burpee Dreams – from Mayhem

    5:30am sharp start with a wind chill of 41 degrees.
    6 for the real workout, 3 KnOts and Tenderloin.

    Disclaimer followed by announcement of my manniversary.

    Warmup: windmills, grass grabbers, hill billies, imperial walkers, SSH, both arm circles.

    To the rock pile, rifle carry a couple hundred yards.

    3 minutes non-stop OYO: 10 curls followed by 10 rows, rinse and repeat.
    5 burpees. Bogey was anxious to do his burpees 2.5 minutes early.

    To the diamond for Field of Dreams.
    Split up in four groups (that is 1.5 person per group), 15 burpees at home plate as the timer. Then head to first and tag next group to move on, and so forth.
    Rd 1: 1st base AMRAP merkins, 2nd base AMRAP squats, 3rd base AMRAP LBCs
    Rd 2: 1st base AMRAP bonnie blairs, 2nd base AMRAP shoulder taps, 3rd base AMRAP Big Boys

    Grab the rocks and line up on short stop base line. Suicides with the rock using trees as the markers.
    Rd 1: 10 curls, 10 squats, 10 overhead
    Rd 2: 15 curls, 15 squats, 15 overhead

    Rifle carry indian walk near rock pile.
    2 minutes non-stop OYO: squat thrusts.
    5 burpees.

    Conclusion of mary: flutter kicks, dying cockroach, whatever Frac chose, v-ups, squat twist, modified v-ups, protractor

    Next book… Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness.

    One year down. More to go.
    SYITG

  • Turkey Trot Rucksgiving Plus an FNG – from Bolt

    6 pax heeded the call to accelerate on Turkey Day with what else? A run/ruck because it’s the Wally Run: runners covered 4.5 miles for a 10’00” pace and the ruckers covered 2.7 miles for 15’02” pace.
    Teedy OCP and an FNG were DR from AR for Thanksgiving with Hawg. Boo Boo baited the FNG into naming himself—it was brilliant; welcome Hose Monkey, one of the best names in recent memory!

  • 7 for the Dirty Dozen – from Bolt

    War Eagle asked YHC to Q as we disbanded the Scrim and knowing the Q is a great way to avoid a Fartsack, I obliged. Thankfully, War Eagle kicked off the warorama due to my “turdiness” and allowed me to finish it upon my arrival. There was considerable mumble chatter about my called warm ups the pax had already done and then being too slow for today’s cold plus my JBL co-Q wouldn’t connect so no music—my apologies ladies, FIA meets Uptown…
    Mosey to JPAX with music (finally) for The Thang: Dirty Dozen
    12 exercises/12 reps each, add an exercise after taking a lap down/up the stairs:
    Monkey Humpers
    Shoulder Taps
    Big Boys
    Bonnie Blair’s
    Merkins
    Leg Raises
    Scoop Squats
    Carolina Dry Docks Pl
    Compound Ws
    Burpees
    Mountain Climbers
    SSH

    Congrats to Maytag for making it through round 11 as designed before YHC called for suspension of down/up stairs for time and simply finish that round with all 12 of the exercises so everyone had a final round of 12 exercises equalling 144 reps. Rev Sox was super stoked to have kicked off the morn with a combined 144 Monkey Humpers—you’re welcome!

    I suspect this BD will make a third appearance at an AO near you since no one invoked the song skip rule; that tells YHC it must’ve not sucked and by not sucked, I mean sucked. Honored by your presence and to lead.

  • Blimpity-Blimps – from Rudy

    8 PAX started Wednesday in the cool damp gloom. Even after a shellacking of his beloved Ole Miss, Hand Grenada was casting aspersions upon the Irish even as we got started. Yelling about schedule strength on the week Ole Miss is playing UL Monroe? The man has no shame.

    Mosey to the rock pile for some slow cadence stretches to get loosened up. Then grab a rock and head to the field.

    Thang 1: Given a choice between the Suck and Mystery Door #1, Vagabond chooses the Suck. 4 minutes of “7 Overhead, 7 Curls, 7 Rows”. Rinse and repeat as many times as you can calling out each time you complete a set. Mayhem must have had a tiny rock as he was knocking out sets with alarming frequency.

    Thang 2: BLIMPS. Put the rocks aside. 4 Cones lined up at 20 yard intervals. Each exercise will be repeated 4 times, once at each cone. 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Penguins, 30 Squats. It was rightly pointed out that YHC was unlikely to be able to complete 80 Merkins. And sure enough, I was last to complete that round. Mr. Rogers flew through all of them. Note to self: Make the workout harder for him.

    Thang 3: Given a choice between Partner and Mystery Door #2, Bogey chose Partner. So P1 will run to the far cone and back as the timer. P2 will be lifting the rock. Cycle through Overhead, Curl and Row.

    That’s it, out of time. Return the rocks and head back to the yard.

    Finish up with COT, remembering especially some friends and family struggling through illnesses.