F3 New Orleans

Tag: FracSac

  • Runners, Stretchers, and Runners Who Became Stretchers – from Bolt

    After the Monday fartsack I decided to drop a comment in the Pontiff channel as a form of commitment to showing up today and upon rising I saw Pillsbury had made me accountable with a thumbs up emoji—no choice now; thank you, Pillsbury! As 530 struck, a dozen pax took to the track or the pavilion for their preferred version of the gloom—track sprints with Pai Gow or S&M with YHC. Triple and Mahatma split time between both. 45 minutes elapsed, then COT.

  • Dewars, Storks and Peanut Butter and Butter – from Rudy

    Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.

    But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.

    After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.

    Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS

    Donkey Kicks
    Eagle Wings (bat wings stuff – with bricks)
    Wonderbra (peoples chair – then push the bricks out, then push’em up)
    American Hammer
    Rocky Balboa
    Starfish crunch

    Stop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK

    Squats
    T-Merkins
    Overhead Press
    Rows
    Kettlebell Swings

    Triple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.

    Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises

    Pull Ups
    Burpees
    Big Boy Situps

    Stop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.

    Calf Raises
    Monkey Humpers
    Bonnie Blairs (modify to Lunges)
    Calf Raises

    Couldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.

    Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.

    Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.

  • Tongue tied VQ By Pillsbury – from Pillsbury

    I woke up this morning at 4:00 am sharp in anticipation of my VQ. I arrived at the AO 5:05 am and walk the area to scout-out the locations for our morning workout.

    Once that was figured out I sat quietly on a bench waiting for the arrival of the PAX.

    It looked like it was going to be a perfect morning to VQ.

    I made a disclaimer about how i get tongue tied and in true fashion I tripped over my words and TOLD the PAX to HURT THEMSELVES 😳……..

    Instead of “I’m not a professional push yourself DO NOT HURT YOURSELF!”

    Mosey over to a very well light and manicured lawn for Warmorama

    side-straddle hop
    Abe vigoda’s
    Arm circles forward
    Arm circles backwards
    Self love
    Peter Parker’s

    Mosey over to rock pile to select any size rock and riffle carry to parking lot where we did..……

    Elevens:

    Started with 10 merkins, then proceeded with alternate lunges to first drain in the parking lot, where we did 1 big boy sit ups.
    Back to starting area any way you wanted (walking, bear crawl, hop, skip, etc)
    Repeat and rinse until you had 1 merkin and 10 big boy sit-ups.

    Mosey over to pavilion where we did count down starting at 10

    10 Dips, 10 calf raises, 10 baby crunches
    Repeat and rinse.

    Went back to parking lot picked up our rocks to riffle carry back to rock pile.

    Sprinted back outside of the sable were we proceeded with 10 burpees. With several minutes on the clock PAX step in with some last minute actions to finish the rest of time.

    Ended in Name A-Rama, intentions, and closing prayer

    #KennaBrah #HokiePokey #TheArchitect #Fracsac #WeddingPlanner #Rudy #Scantron #RevSox #TripleShift #Mayhem #Boo-Boo #PoolBoy #Pillsbury

  • That Frac’n Wally – from Fracsac

    12 Pax posted to run or ruck, including 1 FNG courtesy of Off Balance and Kennah Brah.

    All made it back for the CoT

    NMM

    Welcome CastleBurger! An accomplished musician that dips into all genres including Hillbilly Rock, passes his time waiting at Austin’s.

    SYITG

  • Stations of the Cross – from Rudy

    The usual Good Friday beat down. Lets take a walk with Jesus, reflect upon his suffering and offer a bit of our own suffering along side his. Quick warmup, then head across the street to the green grass. There will be no mountain today, no running. Just a quick warm up, then start the walk.

    Each station: 90 seconds of exercise, 60 seconds lunge walk, 30 seconds recovery and presenting of the next station.

    Station 1: Pontius Pilate sentences Jesus. Peter-Parker-Peters
    Station 2: Jesus takes up his cross. Merkins
    Station 3: Jesus falls the first time. Burpees (down and get right back u again)
    Station 4: Jesus meets Mary. BBSU
    Station 5: Simon shoulders the cross. Carolina Dry Docks
    Station 6: Veronica wipes Jesus’ face. V-Ups
    Station 7: Jesus falls the 2nd time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly (word has it that “Dolly” was a common name at the time of Christ)
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus Stripped of his cloths. Jump Squats (reaching here… “J”esus “S”tripped = “J”ump “S”quats). Legs are starting to burn
    Station 11: Jesus nailed to the cross. American Hammer
    Station 12: Jesus dies on the cross. T-Merkins
    Station 13: Jesus taken down from the cross. Genuflects
    Station 14: Jesus laid in the tomb. Low Plank as long as you can. T-Claps to Frac who made the full 3 minutes

    Name-o-rama, COT. Thanks for walking the journey with me, gentlemen.

  • Dora on the Rocks with a Twist and Side of Cheese – from Architect

    YHC prepared early for his VQ, alarm appropriate set and arose to ideal weather conditions. 124 days since his FNG appearance.

    After going through the usual early morning routines and agenda, YHC made his way to AO, gave; disclaimer and led PAX through standard warm up movements.

    National Grilled Cheese Day – Burpees awarded for “cheesy” comments made

    Workout 1 – Pull-Up/Merkin ladder (1:2 Ration – 5 Pull-ups/10 Merkins….4 PUs/8Merks…3/6…2/4…1/2…then back up the ladder

    Workout 2 – PAX gathered rock of choice to set up for Dora with a Twist –
    124 ea (get it?) Squats, OHP, Curls, and Big Boy sit-ups while Teammate Ran out and returned back via method of choice (that wasn’t running/walking). Some side-stepped, some karaoke, some skipped, and few others got a bit more creative.

    Rocks returned, horses returned, COT initiated.

    Thanks to all that came out and supported.

  • B’s and Bears – from Bogey

    Disclaimer/to rock pile for a brief warmup/grab a rock and off to the hill/ Killer B’s – 3 man team with one pax on one side doing burpees, the second pax on the other side doing Big Boys, and the third bear crawling up and over the hill from one side to the other….taking the next Pax’s spot when reaching the other side. Rinse and repeat until all pax completed 5 rounds./to the restrooms bldg near the pavillion/half the pax doing peoples chair while holding the rock overhead until the other pax makes their way bearcrawling around the bldg, swap out…next round holding rock straight out./to the rock pile/Squatsx20(4 count), MHx20(4count), Squatsx10, MHx10/back to the flag/COT
    Gratitude to the PAX for taking the time to humor me in the gloom, yet again!

  • Reasons for Faith – from Kenna Brah

    Last minute fill in and honored to Q on this special day. Weather was nice. Along the way I threw out some history on civilization, St. Patrick, Dark Ages, Shroud of Turin Facts,
    Warm up –
    Various arm circles
    Slow combo of Grass Grabber to Good Morning to Extra Slow Abe Vigoda to help those who ran the CCC.
    Hillbilly-Squat-Walkers – Me own invention. Good for engaging the mind/body connection.

    Thang –
    Short Mosey to Lake Path for:
    10 InchWorm Merkins
    10 L/R Forward Lunge
    10 L/R BackWard Lunge
    10 L/R Side Lunge Repeat 2x

    Further down the path we stop for Dora:
    Timer runs to road and back –
    100 BB Situps
    200 4 Ct Plank Jacks
    300 Wife Pleasers

    Mosey to the Deck –

    New Invention – Dippity Do Rocketts – 4 Ct Exercise –
    Dip position Down/Up
    Right Leg Up/Down
    Left Leg Up/Down
    Dip Down/Up

    Single Leg Squat Rear Leg Left ( Scorpion kick )
    Single Leg Squat Rear Leg Right ( Scorpion kick )
    10x first Rd, ,5x 2nd Rd

    Mosey back to Rear of Museum for traditional ending – Peoples Chair/Air Press Donkey Kicks and BTW.

    Back to “flag” for COT, Prayer.

    Happy Easter!!

  • Parade of Pavilions – from Pool Boy

    The Architect and I decided on a combo Q. We bounced some ideas off each other and picked El Diablo
    With near perfect weather, 13 pax were ready to Cease the day.
    Mosey to the rock pile

    Warmorama
    Side Straddle Hops
    Grass Grabbers
    Arm Circles
    Peter Parker’s
    Toy Soldiers

    Round 1 – Grab a rock and Mosey to first pavilion by dog park
    15 step ups each leg
    20 dips
    25 curls with rock

    Round 2 – Indian Walk to pavilion #2 by gym while rifle carrying rock. 3 burpess along the way
    15 step ups each leg
    20 dips
    25 curls with rock
    5 burpees

    Round 3 – Mosey to pavilion #3 by kids playground
    3x 10 Rock squats
    3X 20 American Hammers
    3x 30 Rows

    Round 4 – Mosey to pavilion #4 by track
    3x 10 rock presses
    3x 20 Big Boy Situps
    3x 10 merkins

    The clock struck 6:10. Head back to rock pile and then horses back to stable.
    The Architect prayed us out. Thanks for allowing us the combo Q!!

  • Blindman’s Dodgeball – from Fast Tax

    17 PAX showed up in the gloom at Rock City.

    Warmups consisted of Abe Vigodas, Grass Grabbers, Toy Soldiers, and Hairy Rockettes

    After “medium” rock selections, we lined up in the gloom for the first event, Fee-Fi-Fo-Fum.
    We lined up and, trying not to hit each other and incur 30 burpees, we threw our rocks as far as we could and broad jumped the remaining distance to the rock. Rinse and repeat until we YHC said stop – about 50 yds.

    Still bearing the brunt of PAX chit-chat and aware that most PAX ignored the suggestion to pick a smooth rock, YHC went with Hairburners. This involved PAX lining up in a plank and then pushing the rock (both hands on the rock) across the ground until we returned to the starting point.

    Rock-Lift Wife Pleasers were next.
    Holding the upward wife pleaser position, PAX overhead lifted their rocks for 20 reps IC, followed by several more reps for PAX chatter (thanks Fracsac).

    With 20 mins remaining, it was time for Blindman’s Dodgeball.
    Using the bottom half of the unlit tennis court, Four PAX were designated throwers and were restricted to the bluish-green area of the court while rest of the PAX had to stay in the red areas. When a PAX got hit, he would step off and one of four exercises (10 Burpees, 10 8 Ct Body Builders, 20 BBS, 10 Pullups), then he would return and take over as a ball thrower. The reps were eventually cut in half to speed things along.

    At 6:15, quick mosey to the flag for COT.
    Coffeteria at PJs followed.
    Thanks for the fellowship!

    SYITG