F3 New Orleans

Tag: FracSac

  • Q Delegator – from Vagabond

    6 pax took turns Qing 8 minutes apiece + 5 at the end

  • April Foolishness – from Kenna Brah

    A rare and last minute appearance by YHC. So you know me to be unconventional, right?

    Well here was the warm up:
    Good Morning Mountain Man Poopers
    Imperial Walkers
    Simple horizontal twists
    Hot diggity dynamic downward dog cobras
    Multi Variant variable cadence SSH

    Foolish right? Why? Bring up examples if foolishness and what might appear foolish but actually results in innovation.

    Then mosey to the greatest lawn ever for the first thang:
    4 corners of the lawn were used.
    1st corner
    10 hand release Merkins
    10 plank jacks
    Backwards run to corner 2
    20 squats
    20 SSH
    Backwards run to corner 3
    30 Big Ball sit-up
    30 leg lifts
    Backwards run to corner 4
    40 mountain climbers
    40 OH claps

    Repeat one more time.

    Pickup the 6’s Mosey back to start, catch breath, talk a bit.

    Run across the lawn to swings, flowers etc.
    Did balance work with Yoga like moves, but it was definitely NOT Yoga, right Frac?
    Used swings for silly moves that didn’t work out well.
    Incorporated stretches between exercises
    Moved to, dare I say, Ple-A? Nicely done guys!! T-claps!
    10 sets
    Combo Curtsey, backwards, wide back lunges in cadence.
    15 count step ups
    People’s chair with 10,20,30, airpresses
    20 Dippity do da’s

    Circle up at starting point
    7 minutes of Mary,
    Flag and COT to induct an FNG

  • All Hail the 88th – from Rudy

    March 29th, the 88th day of the year. That screams out for a particular exercise. Hint hint – fortunately, Frac knew the answer…

    But first – the air was a bit chillier than anticipated for this first annual National Midriff TShirt Day. Bogey and Frac joined YHC in baring our bellies. Not quite sure how this idea started, I blame over-caffination at CC’s on Monday. Hokie, Mayhem and PVC KNEW what was expected, but bailed on us. The other 6 PAX (including 1 FNG who undoubtedly was wondering what he’d gotten into) were blissfully unaware of that expectation.

    So we started with 9 burpees OYO as a penalty – 1 for each fully-clothed PAX

    Then off to the rocks (“Don’t cheat yourself” was the instruction. Frac and FNG took that to heart).

    In the field, YHC’s timer struck 4 minutes. That meant – its time for 8 8-count body builders. After PAX completed, YHC explained that the timer was set to go off every 4 minutes. Each time, drop what we’re doing and do 8 8-count body builders. We’ll finish with 11 sets, 88 total 8 counts. Good times!

    Thang 1: 8 x 8 x 8 to work these flabby, exposed midriffs back into shape. Start on one side of the field with 8 Twists, then in the middle with 8 4-count slow flutters, then the other side of the field with 8 BBSU. Then return to the start of the field. All exercises and movements con roca. The goal is to get 8 sets.

    Oh, and YHC would announce the 4 minute timers.

    The Architect set the pace, finishing his 8th set right around 6am (just after set #7). In the interest of time, YHC called it off.

    Thang 2: Keep that rock up. 8 Overhead, 8 curl, 8 row. Repeat at 7, then 6, … then 2, then 8. 2 more sets of 8 counts in the loop.

    Time to return home – via a rifle carry to the rock pile. Hand Grenada took off at a sprint. Impressive!

    One more set at the rock pile. Horses back home, and finish with the 11th set right as time expired.

    Back at the flag, finish with name-o-rama, naming our FNG – “First Shot”. Maybe that was because it was the first nickname shouted out, or maybe it was because he’s proud parent of a sweet little girl, born approximately 9 months after his wedding day…. (BTW – He’s Mutt’s son)

    Closing with a prayer to help us all live our life intentionally, as we called out intentions for those who are sick.

  • Buncha Varietals – from Vagabond

    Warmup with easy mosey

    Fountain
    -dips
    -burpees
    -step ups

    Wall
    -donkey step ups
    -side squats
    -plank ups

    Fountain
    -derkins
    -incline wife pleasers
    -bear crawl around fountain

    Wall
    -decline shoulder taps
    -Bobby Hurley
    -wall sit 60 secs

    Side stairs
    -push up 21 steps
    -lunges 21
    -calf raises

    Side stairs
    -side bear crawl up
    -J Lo
    -side bear crawl down

    Descent
    -incline big bois
    -decline shoulder taps 4 counter
    -incline on back alternating toe touches 2is1

    Field
    -alternating toe taps
    -caterpillars
    -American hammers

    Sunday Mornings

  • 42 & The Mental Health WOD – from Mayhem

    After starting the F2L read and listening to a few F3 podcasts this month, YHC decided to grab the Q for a unique Rock City.

    Metry Rd train derailed plans of arriving early, as well as all PAX showing up on time. Forgiveness granted. Eventually we were 16 strong.

    Normal disclaimer. Reminded all that contrary to Pool Boy’s beliefs, YHC is not a professional trainer.

    Mosey to the field.

    SSH x27 – 27th of March coincides with YHC’s 42nd birthday

    Rest of workout focuses on Mental Health Month of March.

    Imperial Walkers x22 – 22 veterans commit suicide everyday
    Hill Billies x21 – 21% of US adults experienced mental illness last year
    Grass Grabbers x10 – suicide is the 10th leading cause of death in America
    Arm Circles + Reverse + Seal Claps + Overhead Claps x10ea – only 40% of people with mental disorders actually seek and receive treatment

    Mosey to the parking lot. While Bogey led the infamous twist squat, YHC finished setup. Shared the story of a friend of a PAX committing suicide a few years prior on March 27th. Ever since, the east coast AO established a WOD (workout of the day) to be done on the anniversary in remembrance. This is a modified version.

    5 Stations inspired by the 5 Core Principles of F3. As PAX advance through the rounds, all previous workouts are completed at each station. After each station, return to COT for burpees.

    Station #1: Free of Charge
    Rd 1 – Hand Release Merkin x10
    Rd 2 – ADD Clap Merkin x10 (later changed to hand release)
    Rd 3 – ADD Fingertip Merkin x10
    Rd 4 – ADD Floyd Mayweather x10

    Station #2: Open to All Men
    Rd 1 – Shoulder Tap x15 (2 is 1)
    Rd 2 – ADD Mountain Climbers x15 (2 is 1)
    Rd 3 – ADD Peter Parkers x15 (2 is 1)
    Rd 4 – ADD Parker Peters x15 (2 is 1)

    Station #3: Held Outdoors
    Rd 1 – Monkey Humpers x20
    Rd 2 – ADD Bonnie Blairs x20 (1 is 1)
    Rd 3 – ADD Side Lunges x20 (1 is 1)
    Rd 4 – ADD Jump Squats x20

    Station #4: Peer Led
    Rd 1 – LBCs x25
    Rd 2 – ADD Freddie Mercury (bicycle) x25
    Rd 3 – ADD Penguins x25 (2 is 1)
    Rd 4 – ADD Flutter Kicks x25 (2 is 1)

    Station #5: Circle of Trust
    Rd 1 – 2 burpees (total of 8)
    Rd 2 – 4 burpees (total of 16)
    Rd 3 – 8 burpees (total of 32)
    Rd 4 – 2 burpees (total of 8)

    Shared a few more unfortunate stats along the way in between rounds:
    – About 1 in 2 men will have a diagnosable mental disorder at some point in their lifetimes.
    – Men are about 2x less likely than women to seek help if problems occur.
    – Almost 50% of men feel that they are struggling more than they admit to people in their life.
    – Depression looks significantly different in men than in women… women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

    Coming up on 6:14am we had to HALT midway through Round 4.

    Mosey back to relocated COT.

    Welcomed an FNG EH’d by Pool Boy. Father of 6 including 5 girls… WEDDING PLANNER it is.

    Hokie prayed us out beautifully.

    Remember the WHY behind the WOD. Men are not good at reaching out. Touch base with someone that you haven’t spoken to in a while just to check in.

    Thanks for letting me lead on my birthday! SYITG!

  • The Rocks will keep you warm! – from Rudy

    Old Man winter returned with a vengeance. Hokie tried to avoid the workout, but fortunately he decided to show up to see what kind of train-wreck YHC had planned. 12 PAX got to experience a test run of some concepts that may never see the light of day again. Thanks to Gabby for inspiring this, and then even showing up to see it through.

    Mosey to the rock pile for a quick warm up of the usual things, then grab a rock and head to the football field.

    The goal of today’s workout is soft of Dora-esque, but different. Sharing the load, pondering the types of activities that may work for the “Grow Run” experience in October.

    Thing 1: Leave the rocks at one end of the field, mosey to the other end. 3 teams, each team has to complete 150 Merkins, 150 Bigboys, 150 Bonnie Blairs and 150 Overhead Presses (which meant someone had to run the field and collect rocks). How the teams divided the work was 100% up to them. After a moment to strategize (YHC’s favorite Jeff Probst-ism), Go. Team 1 was the winner, and got to choose a “reward”. They chose “1 lap”. Team 2 was second and got to choose their reward – oddly, they chose “burpees”. Team 3, YHC’s team, in DFL was left with the 3rd choice – “plank”.

    Thing 2: New teams of 3. This is a 10 minute event. On one sideline, 1 PAX does manmakers. On the other sideline, 1 PAX does thrusters. 1 PAX runs back and forth. Total # of reps is the winner. When PAX switch positions is entirely up to them, just always have 1 PAX doing each of the 3. Winner this time chose “plank”, 2nd place (much more wisely) chose “lap” leaving 3rd place with “burpees”.

    Get the rocks back to the pile and get back to the flag. Hand Grenada assessed a 1 burpee-per-second penalty to YHC for each second passed 615. Penalty assessment stopped around 120 burpees, YHC is still paying the cost OYO.

    NMM:

    It’s a treat to see Tenderloin joining in with the rock selection – pushing himself, challenging himself. And sincere thanks to Triple Shift who served as a personal trainer for Tenderloin – helping him get the most out of this workout, while he continues his F3 acceleration.

    YHC had the pleasure of being in a group with Pillsbury. That man pushed himself. Facing exhaustion, Charmin would nudge him along and he would dig deeper and do a little bit more. That’s the spirit of F3. Push ourselves along, and help each other do a little bit more than we thought we could.

  • Ultimate Sandbag Renaissance – from Fracsac

    5 Pax showed up to get after it. Surge, Bullseye, Triple Shift, Heisenberg, Fracsac

    Warmup facing the bacon with normal stuff, closing with 10 x 8 count body builders.

    Thang 1

    5 stations

    Station 1 – 80 lb sandbag w/ rope – pax pull or drag
    Station 2 – 50 lb kettle bell sandbag – rows and kettle bell swings
    Station 3 – 40 lb sandbag – clean & throw and rows
    Station 4 – jump rope
    Station 5 – 60 lb sandbag – merkin & lateral drag x 10 (timer)

    Rinse and repeat

    Thang 2

    Peoples Lunge with 60 lb sandbag with 3 burpees
    Peoples bear crawl with 60 lb sandbag 3 burpees

    Thang 3

    Burpees and squats and lunges and bear crawls at tree line

    Thang 4

    Sunday Mornings x 5

    COT

    Coffeteria

    Good times!

    SYITG
    

  • Leave no Man Behind – from Heisenberg

    Leave no man behind, but leave no man where you find him

    Warm up in the Peristyle – Imperial Walkers, Grass Grabbers, Abe Vigoda, Peter Parkers, Parker Peters, Arm Circles, 8 Count Body Builders.
    Leave No Man Behind – We separated into three groups. Group one carried the 80lb sand medicine ball (“Aponi”), 60lb sandbag (“Sandy”), and a 40lb sandbag (I didn’t catch the name) towards the Foundry. In contrast, the other two groups moseyed a certain distance, then performed three burpees and swept back to meet the group with the coupons. This was repeated as each group took turns carrying coupons or running/Burpees/sweeping the six until we arrived at the Foundry.

    Foundry – keeping our groups, we had stations of merkins, pull-ups, lunges, and the timer of running to the walking path and performing three burpees. Those looking for additional work performed the timer with sandbags. We completed three rounds.

    Tool Wall – using the one group carries and two groups sweep we moved to the tool wall for some calf work.

    Great Lawn –Again, alternating groups with coupons, we moved from the Tool Wall to the Great Lawn for some mary and then back to the flag with a bit of time for some burpees.

    COT – Welcome down range Carpool (Northshore, now Woodlands Tx) and Chick (San Antonio, now Chicago), and FNG Clouseau, and welcome back Kotter to Kimchi.

    Notes
    Aponi (as suggested by ChatGPT) – “Aponi,” which means “butterfly” and is associated with healing and transformation in several Native American cultures. The name is often given to girls with the hope that they will grow up to become healers or medicine women.

    TClaps to Mahatma for performing lunges with Aponi and KimChi for his triumphant return.