F3 New Orleans

Tag: FracSac

  • 3/5/7/9….100 Burpees for MABA – from Triple Shift

    I finally completed my 8 block (An F3 goal setting tool to increase your health, relationships, faith, and leadership) and I committed to Qing at least twice a month so with only 2 weeks left in January, I had to get on it so I signed up for Okwata. Here is the link if you want more info on the 8 Block.

    With the weather a cold 48 degrees and 15 mph wind, it was brisk to say the least and I was hoping no one would show up so I could go back home. Alas, that didn’t happen which I am thankful that JV, Fracsac, and Cheese Steak showed up to hold me accountable.

    We headed to the House of Pain with a 50 lb. sandbag and a 35 lb. kettlebell while doing our best to keep our feet dry. Start off with the Warmorama. 20 SSH, 10 Tempo LLS, 10 Tempo Merkins, 10 Self Love, 10 Open the Gate and 10 Close the Gate all done IC. Now that we are all warm, we proceed to the main event.
    10 – 2 minute rounds which consist of 3 pull ups, 5 burpees, 7 squats (with or without the weights) and 9 glute bridges.
    Proceeded by
    4 – 2 minute rounds of 5 burpees, 10 froggers, and 10 Bulgarian Split Squats (each leg)

    Busted out another 40 burpees at the end to get an even 100 for MABA!

    COT – Prayers of gratitude for F3 and the health we have to make a positive difference in this broken world. Being weak, sickly and in poor health is not a good condition to be in if you desire to help others.

  • Dora 1-2-3 on 1/23 – from Rudy

    YHC has Q for 3rd time in rapid succession. Much grumbling ensued. I think I offered a fake promise of No Burpees. But I had every intention of burpeeing through the morning. Disclaimer and head to the field for warm up. Immediately Charmin starts with “Waaah! I want Rocks!” Quick warm up, then time to get busy.

    January 23rd. 1st month, 23rd day. what else has those numbers? RIGHT – Dora! Count-off to find your partner, then to the sidelines. 100 burpees, 200 merkins, 300 squats. PAX 2 runs back and forth across the field.

    Finished up right on 6am, lets get over to the rocks. Time for…. Yup, another Dora 123! Different partner. 100 Shoulder Presses, 200 Curls, 300 Flutter Kicks. PAX 2 is holding their rock up while PAX1 completes 10/20/30 reps.

    Back to the flag with 3 mins to spare for some Mary. PAX disputes that Scantron’s choice of J-Lo counts as Mary, but we did it anyway.

    CoT with War Eagle praying us out.

  • Wet & Wild with Napoleon on Crack! – from Fracsac

    Torrential rains for a brief but brutal period the night before left the track and inner field looking more like a community pool than a field. Lucky for the Pax, YHC arrived early and set a few things up.

    Flag planted, classic rock on the speaker, disclaimer given, mosey in a direction to get us in a parking lot on the back side.

    Warmup with regular stuff, no clubbin though. We got stuff to do! Threw some Tempo Merkins in for good measure.

    Left leg and right leg power ups x 20 at the benches where they do pseudo yoga. Added 15 dips in between

    Mosey to where the cones were set up. 11 burpees at start, bear crawl to cone 10 burpees, continue the backwards Route 66 down to 1 burpee.

    Mosey to gymn where we did some Sunday Mornings x 3 on Hump Day!

    Mosey back to the cones, each pax stand near a cone. 5 burpees to get the pax to listen.

    The end pax throws the frisbee 2 pax down, receiving pax unable to move. If HIM catches it, continue down the line. If frisbee is dropped, 4 burpees for the group. 9 sets of burpees or 36 more. Add the 5 and 66 previously and we did 107 total.

    Mosey to the flag for CoT

    NMM

    It was great to see Napoleon from Birmingham back, and he brought Sergeant Crack with him!

    66 burpees , plus the 5 and then 9 sets of 4 burpees for frisbee drops, or 36 more, gave a total of 107! Well done!

    YHC kept the pax feet semi dry.

    Thanks for posting with me!

    SYITG

  • Rock The Renaissance – from Fracsac

    The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention!

    Mosey to light posts for a Vagabond reverse Route 66. Start with 11 burpees and work down to 1.

    Mosey back to the fountain for stations with a 53# kettlebell sandbag, a 60# sandbag (sweetness) and Triple Shifts wee 40# sandbag. A jump rope and a frisbee made their way in too.

    EMOM to get out last burpees to hit 100.

    A few minutes left so to the side of the museum for Sunday Mornings.

    COT

    100% attended Coffeteria.

    SYITG

  • Maverick++ and 99 Burpees – from Rudy

    Brisk Mothership morning. 12 PAX in the cool gloom came out to better themselves. YHC wanted to reward them – and what better way than with burpees.

    Mosey over to the Peristyle for a quick warm up of some stretching and SSH/IW.

    Thing 1: YHC went way back in the backblast archives looking for something new, and found what Reluctant Yankee termed “The Maverick” from July 2015. But – YHC wanted to one-up them. The Maverick was 11s. What one-ups 11s? A larger number. So in honor of the 220th anniversary of Louis XVI’s beheading – we went for 16s.

    16 Squat Jumps to start, in the Peristyle. Run to the benches, stopping for 1 Hand Release Merkin on the way. Then 1 Dip. Return for 15/2/2. 14/3/3. You get the idea. That was a gasser… Way to go, SOGO and Mahatma (the early finishers) as they pushed the rest of us through to completion. Spaulding’s form was, as always, impeccable.

    YHC was accused of running away, merely because he had to return to his car to get…. The Deck o’ Death. Mosey to the center of the newly-resurrected Great Lawn.

    Thing 2: Hearts = Burpees, Diamonds = Squats, Clubs = Sit Ups, Spades = More Hand Release Merkins (Kennah Brah started griping about that early). Meanwhile, because Macgyver refused to pay attention, he drew a 5 burpee penalty while the rest of the PAX waited. Then the cards began. Out of the gate, Squats took the early lead. But then Hearts started showing. Again. And again. Forever it seemed.

    20 mins later, 26 cards down, YHC called it – so we could get to the last thing. 12 of 26 cards were BurpeeHearts. Frac reported that we did a total of 91 burpees.

    Thing 3: A few rounds of Tyson, with Core exercises. Sprint half-way on the lawn, 10 reps. Sprint to the end, 10 reps, Sprint halfway back, 10 reps, Sprint to the end, 10 reps. Start with V-Ups. YHC instructed PAX who finished first to keep going until the 6 finished 10 reps. Several of the PAX revolted – leading to a 5 Burpee penalty (96 burpees, YHC thought to himself).

    Then we did rounds of Freddy Mercury, Wife Pleasers, and Hello Dolly. Heisenberg and Frac TRIED to get additional penalty burpees to hit 100. But YHC would not bite.

    7:29 – time to head back to the flag. BUT WAIT: 3 more burpees, just because. 99 burpees total.

    COT: Close up with a count-off and name-o-rama. Lots of stuff going on, especially running – Run Cajun Run, Krazy Ivan and City Pork. Several intentions – new life (congrats Disclaimer!) and sad passings. Prayers go with those heading to the next stage of life, and for comfort for those they have left (temporarily).

    And prayers for Spaulding’s friend suffering from Shingles. PSA: The shingles vaccine. If you haven’t (looks askance at himself), please get it. It is painful and 100% unnecessary to suffer through. That is all.

  • Soggy Shoes – from Rudy

    YHC warned the PAX that it was going to be a soggy shoe day. The overnight rain came through as expected, and sure enough – the grounds of Okwata were as soggy as I hoped. Much to my surprise, the Lakeview PAX made a strong showing. Perhaps rumors of the collective fear of water are overstated. 530, time to start with our disclaimer (and one last reminder to expect wet shoes) and mosey to get started.

    Warmup: after about a 15 yard mosey, warm up with Open the Gate (PAX were quite insistent on Close the Gate as well, which they earned after a 5 burpee “just be quiet” penalty). Some Grass Grabbers, Abe Vigodas, SSH and Imperial Walkers to get the blood moving.

    Thing 1: Across the soggy grounds to the Levee. Quadrophelia. Does an Okwata workout really count if you don’t do Quadrophelia? Discuss amongs yourselves.

    Thing 2: Mosey 10 yards along the top of the levee. From the way-back-machine, found reference to a Triple Nickel. Lets do it. 5 exercises. Each exercise is 3 sets of 5 reps. Start at the top of the levee – down one side for 1 set, back to the top for 2nd set, down the other side for 3rd set, back to the top to plank and wait. Sit Ups – PAX grumbling that more than their shoes were getting wet. Hand Release Merkins – yup, lets get the front side wet and dirty too. Jump Squats, Dr Ws and wrap up with Carolina Dry Docks.

    Thing 3: 4 groups at the House of Pain. Bear Crawl up the levee, 3 burpees, bear crawl back down (timer). Pull Ups, Sit Ups, Hand Release Merkins. Got through 2 cycles. If there was any remaining doubt about shoes – the 6 inch puddle under the pull up bars solved that problem.

    Thing 4: Across the street to the planters for a few rounds of RLSU, LLSU, Dips, Box Jumps

    COT: Cracklin’, we’ve got your back through prayer and action. QSource on Language, which gave YHC a chance to talk about one of my NY Resolutions: to better watch my own language – not only remove cursing, but also enhance the quality of my language. Speak intentionally, reflect not only the person I am but the person I hope to be.

    Thanks for the chance to lead – and trust me, the shoes should be dry by Okwata next week.

  • Napoleon fueled by Ethanol – from Fracsac

    13 Pax showed up, with 7 headed to stretch and 6 taking advantage of the track. Regardless of sprinting, walking or stretching, showing up is what is important!

    Ethanol and Napoleon from Birmingham joined YHC and Mayhem for sprint ladders, RevSox and Tenderloin walked, and the rest of the Pax stretched with Scantron.

    COT

    SYITG

  • Mothership Tribute to Cardinal – from Fracsac

    6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.

    Warm-o-Roma
    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes
    Workout
    “Card’s Run and Repeat”
    5- Burpees – Moment of silence. Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
    Run back to original corner of great lawn.
    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the other corner and repeat and run back
    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the other corner and repeat and run back
    When you return hold squat until all Pax have finished
    As a group if there is time
    20- Burpees Burpee Counter 100

    We continued beyond with the following as we still had 25 minutes to go.

    Right leg power ups x 10
    Left leg power up x 10
    Dips x 10
    Bulgarian split squats x 10 (Left and Right)

    Bear crawl and burpees on the Great Lawn:
    Bear crawl to tree 1 – 5 burpees
    Bear crawl to tree 2 – 4 burpees
    Continue until tree 5 – 1 burpee

    120 Burpees total

    Mary

    COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.

    I love each and every one of you.

    SYITG

  • Life by Burpee – from Heisenberg

    Warm-up IC IW x20, Abe Vigoda 15, Grass Grabbers x 15, SSH x 31, Arm Circles x 20, 8-Count Body Builders x 10

    The Thangs:
    Alternating Lunge Walks/Bear Crawls with five burpees at each of the ten cones for 100 yards

    Mosey to locked fence and back to endzone for . . . . .

    Death by Burpees – With one-minute rounds we started with one burpee, and added a burpee with each successive minute. The first 5 minutes were almost a waste of time. Minutes 6-10 were a little more exciting as the time available for rest continued to decline. I ran out of time at round 12. I am not sure if anyone made it past round 14. Rudy insisted we complete round 15. Rudy has developed an affinity for burpees.

    Back across the field to use up the remaining 10 or so minutes.
    LBC, Flutter Kicks, LBT’s, Low Slow Squats, Monkey Humpers, Wife Pleasers, American Hammers and 10 more burpees.

    TClaps to Triple Shift for doing much of the above with a sandbag.

    I executed approximately 160 burpees bringing my 2023 burpee total to 1400