F3 New Orleans

Tag: FracSac

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • No Knees Over Toes Tabata – from Scantron

    Started off with a brief backwards walk around the south end of the track to the parking lot behind the bleachers. Did a short warmup and then mosied over to the small levee behind the admin building.

    We did some up and backs over the levee, with each run ending in some derkins (10, 8, 6, 4, 2).

    That was followed by a Tabata with some complaints about not having a rock.

    6 exercises
    8 rounds of 30 seconds work/10 seconds rest

    Catalina Wine Mixer (complaints lessened after round 3)
    Calf Raises (complaints increased and Bogey tried to calf raise to the beat)
    Forward and Backward Arm Circles, Seal Claps, Overhead Claps (complaints decreased)
    Squats
    Flutter kicks
    Side to Sides up the levee and back (no more complaints)

    This was all accompanied by the following playlist, that when done right, ends with The Final Countdown finishing you out right at 45 mins.

  • Spin the Bottle for Burpees – from Fracsac

    5 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with a couple rounds of 15 to 1.
    15 SSH and 1 burpee
    15 squats and 1 burpee

    Today is National Travel and Tourism Day. So we toured the Big lake with the Suck at the flowers followed by Step ups and dips at the boardwalk.

    Moved back to the field for spin the bottle. Cones set up on each end about 100 feet apart. 2 balls and a bottle in the middle. All stand around the bottle while 1 pax spins. Who it lands on has to grab a ball and throw it at a pax. If the bottle is between two pax, each grab a ball. All other pax run in the direction of a goal. If hit, 3 burpees for runners. If miss, 3 burpees for throwers.
    Finish with Sunday mornings and COT

    NMM

    Apparently May 7 is the birthday of New Orleans. Now you know.

    Midway through spin the bottle, YHC gave a pass to burpees for the pax that could say the full name of the inventor of the burpee. YHC was disappointed that nobody knew who he was. 10 burpees OYO.

    The 15 to 1 was to recognize the winner of the Kentucky Derby, Mage, that pulled it off with 15 to 1 odds. Maybe Mage was behind the 7 deaths last week?!?!

    SYITG

  • And on this day…. – from Rudy

    Summertime humidity is rolling in. Gone are the glorious days of winter and spring (there was a spring, right?). 8 PAX started off at 6:30 for what would turn out to be a hot, sweaty celebration day.

    Warm Up: Some slow count stretching, IW and SSH. Get the blood flowing. Get ready. FracSac and Triple Shift attempted valiantly to correct the Q’s cadence calls, but the Q would have none of that.

    PAX – plank up while the Q explains the day. More griping about why the Q doesn’t have to do the planking. Answer: Because I’m the Q.

    The theme for today: On This Day – May 6th.

    Thing 1: Birthday Burpees. There are a wealth of options for celebrating birthdays on May 6th. Sigmund Freud, Orson Welles, Rudolph Valentino, Willie Mays, Tony Blair, George Clooney. But the PAX got to celebrate with Detroit’s own Bob Seger – turning 78 today.

    Q up the tunes, starting with Hollywood Nights. Bob would serenade us throughout the morning.

    EMOM – 78 burpees. 10 per minute for 7 minutes, finish with 8 on the 8th minute. Go.

    Thing 2: Sports! Head out to the field where a baseball diamond was laid out. 90 feet is a lot farther than it looks on tv. What else happened today? (2 penalty burpees for incorrect guesses from the PAX). 1915 – Babe Ruth hit his first home run, guessed correctly by Heisenberg. We’ll take a home run trot… Bear Crawl the bases, 5 burpees at each base. Go. (100 burpees – done for the day).

    and what else? in 1954, Roger Bannister broke the 4 minute mile barrier. Lets run the bases for 4 minutes, see how far you can get. Catfish led the way – getting about 6.5 laps done in 4 minutes. 1 mile would be about 15 laps…

    Onward to the Rocks!

    Thing 3: TV Shows. Pick a Friend (i.e., a partner) — 19 years ago was the last showing of “Friends”. 66 years ago was the last showing of “I Love Lucy”. So for today, Dora was renamed Lucy. 100 lunges, 150 merkins, 200 BBSU. PAX 2 timer – 5 each of overhead press, curl, row, and bench press. Go… (took a bit longer than expected – so we called it when Catfish and Heisenberg hit the finish line.

    Thing 4: Launches! 2002 – SpaceX. 1998 – iMac. We’ll Launch our Rocks. From one tree line – launch the rock, lunge walk to it. Rinse and repeat to the far tree line and back.

    Thing 4a: Failure to Launch – 1934, the Hindenberg. A real Quad Pleaser – 5 sets of 5 reps of Peoples Chair for 5 count followed by squat jump returning right back to peoples chair.

    Return the rocks, and back to the flag.

    COT: Several prayer requests offered. Thanks, Heisenberg for sharing with the PAX and letting us pray with and for you. And for all PAX in NOLA and elsewhere – lets them find comfort, strength and perseverence – through each other, through their faith, through us.

    Great Coffee, especially watching the storm roll through!

  • 7 OGs at CP – from Reluctant Yankee

    Mis-timed my launch to get ALL the way out to City Park aka CP and arrived for my Q – 1 min late. Luckily one of the guys started it off with some burpees and then a short mosey to the Peristyle. At approx 631 I started my Q with a COP #1 at the Peristyle.
    My apologies for the late arrival – it has been awhile since I have posted so FAR AWAY.
    SSH (Rudy making fun of my arm motion)-x 20, Imperial Scott Squat Walkers x 25, Mtn Climbers x 20, and Plank Jacks x 20 MOnkey Humpers x 20
    Started our run towards the track!
    Slowed for our 6 – we did AROUND THE CLOCK merks x 8 at 12,3 6, and 9 oclock using the curb in front of storyland.
    Then we moseyed to the gate at TAD GORMLEY for hanging calf raises forward x 20 backward x 20 and decline shoulder taps x 20 *watch out for spikers!
    Finally we mosey’d over to the track!
    THE DEAL: DIRTY MACDEUCE
    RAN A LAP – then we did staggered merks, roaches and low slow squats x 12
    RAN A LAP – then we did staggered merks the other way, monkey humpers, russian twists x 12
    RAN A LAP – then we did wide merks, lunges forward, freddies x 12
    RAN A LAP – then we did side lunges, walking plank, and omarys x 12
    **Brother Martin and MT Carmel track teams were trying to figure out how to operate around these old guys – some mumblechatter of the appropriateness of monkey humpers and omarys in front of the kids
    Ran down ROOSEVELT MALL to the front of NOMA
    at the fountain we did Step Ups R and L x 20, Bulgarians L/R x 20 and Shoulder Taps x 20
    Ran back to the FLAG – stopped at the big field for a few quick Mary exercises.
    Hip Dips x 10 each side, Ys and Ws for the back x 20 and Birddogs x 20.
    Then we finished up at the FLAG.
    Quick circle to hope for a decrease in violent crime in NOLA.
    I enjoyed dragging myself out to CP – I almost never want to get up in the AM and post but after a beatdown I always appreciate the fellowship/faith and Never regret the fitness.

    Until the next time…

  • 6.7.6 – tibialis anterior mountain – from Hokie

    At 0600 there wax No Q so I took it

    At 0630 We started with 6 Pax on a Glorious beautiful Sunday morning and we finished with 7 (I know it is hard to believe anyone would be late in this group 😜) and we finished with 6 at coffee (Mayham had to go pack for Hawaii). Thus 6.7.6…

    The Thang

    Start with tibialis anterior exercises and then climb a mountain of reps and finish with tibialis anterior exercises and Sunday mornings.

    For more info on tibialis anterior exercises search Knees over Toes on YouTube:

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    The Mountain

    1 Burpee
    10 Merkins

    1 Burpee
    10 Merkins
    25 Step-ups (2 is 1)

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    Mosey to back of NOMA

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    SUNDAY MORNINGS!

    Thanks for opportunity to lead

  • Frac It, I’ll Q! – from Fracsac

    8 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with 10 x 8 count body builders.

    Route 66 Vagabond style at the lamp posts. Start with 11 burpees and work down to 1. MoT was running.

    The Suck – 666 style. 3 minutes of 6 SSH, 6 merkins and 6 jump squats over and over. Call out your rounds complete.
    1 minute rest then rinse and repeat. Penalty if first round number not exceeded. Lucky for the Pax, Catfish came through!

    Mosey to field for some 4 on 4 frisbee passing action. Cones set up in a circle, 5 passes equals 1 point. Rules a little sketchy, but some good passes and all were sweaty in the end.

    Finish off with Sunday Mornings.

    Great stuff! Thanks for posting and for the fabulous Coffeteria that followed.

    SYITG

  • Spring – Blocks – Present – from Mahatma

    April 22nd conditions great: sunny, cool, nice breeze and 11 pax decided to be present….at least one (Rudy) heeded the request to bring a block – YHC had 1 too so that would do.

    Mosey Gr Lawn – circle up
    Scantron stretch then
    10-20 of each
    SSH
    ABSLOWGODA
    MNTMANPOOPERTOGOODMORNING
    MNT CLIMBERS

    4 rounds
    5 merkins – 20 Peter Parker
    5 merkins – 20 Mnt Climber
    5 merkins – 20 Parker Peter
    5 merkins – 20 Plank Jacks

    Line up at speaker
    Red Barchetta – if you’ve done it before then you know otherwise you’re probably not showing up enough or spending too much time Uptown.

    Some mumble chatter about the Q’s Sox having some potential reference as to “Christmas” so YHC was happy to please.

    Line up on the “red” line for a Christmas Tree and a present – 5 of each building on each other with a short mosey between each round ending with 10 burpees.
    1 – merkins
    Run
    Then repeat 1 now 2 – Vups
    Run
    Then repeat 1, 2 now 3 – Bobby Hurley
    Run
    Repeat 1,2,3 now 4 – LBWC – got to show up to know
    Run
    Repeat
    1,2,3,4 finish with 10 Burpees

    Grab the blocks 2 lines mosey to fountain while passing the block overhead to pax behind, once “safely” passed of go to the back of the line. Once all arrive at the fountain

    365 –
    3 somewhat cadence counted burpees
    6 box jumps or modified alternating step ups
    5 rounds
    1 minute recovery
    Rudy was asking for yet YCH is simply out of shape and decided to take a simpler direction to grab the 2 blocks and head to the tree field.

    Again 2 lines over / under for 3 trees all on the team does 5 burpees and back – losing team does another 5 burpees

    Circle up 1 5 minute round of “silence” where Q leads by example – just do what he does. In the F3 ball busting mindset this may “seem” like an eternity!

    Count of 1,2 1,2 harder for some than others 2 teams were formed now same 3 trees block bridge pull (or throw) 5 burpees at mid point and back losers again have a penalty.

    Mosey block pass back to the flag.

    What 3 minutes? We Indian Merkin Ladder

    7:30

    COT

    We are truly blessed!

  • Something About Mary – from Heisenberg

    Having worked out at Wolfpack on Friday with Gabby (still waiting on backblast) and Mothership with Rudy on Saturday, my arms and legs were a little sore. My core was not, so with the intent to make my core sore I devised an ab-centric workout. Arriving with 45 seconds to spare at the NOMA fountain I announced the theme to Tool, Vagabond and Catfish. Abdominal workouts and abdominal surgeries are in conflict, so Catfish went for a run.
    Everything was “in cadence”.

    Warm-up Imperial Walkers, Abe Vigoda’s, Grass Grabbers, (We were joined by Fracsac and Triple Shift each of whom were four minutes late) Arm Circles, on our faces for W’s, Y’s and T’s. To the top of the NOMA steps for a Deep Sea Diver with shoulder taps

    Crunch O Rama
    1. LBC
    2. Raised Leg – Crunch
    3. Freddy Mercury
    4. Right Side Crunch
    5. Left Side Crunch
    6. Reverse Crunch

    Lap around NOMA
    Plank O Rama
    1. Front Plank
    2. Nolan Ryan
    3. Low Right Side Plank
    4. Low Left Side Plank
    5. Back Plank

    Run to back of NOMA for some . . . . Mary
    1. Heels to Heaven
    2. Gas Pumps
    3. Fire Hydrant
    4. Crunchy Frog
    5. Tin Snips
    6. Penguins
    7. Flutter Kicks
    8. Wide Legged Dying Cock Roaches
    9. Hello Dolly

    Finished with obligatory “Sunday Mornings”.
    COT.