F3 New Orleans

Tag: FracSac

  • Burn that Turkey – from Fracsac

    Saturday after Thanksgiving at the Mothership brought a 60 degree Misty feel to the AO. The attendance was light with 4 pax: Carpool Downrange from Houston, Spaulding, Cheetos and YHC, but that didn’t stop us from turning up the heat to burn off that Thanksgiving meal!

    Warmup at the flag with regular stuff. Mosey to the peristyle with a stop at the truck to grab some toys:
    60 lb sandbag and rope

    Stations:

    Burpees x 10 with sandbag (timer)
    Battle rope
    Big boi sit-ups
    Donkey kicks

    People’s Chair on columns for 1 minute
    10 x 8 count body builders IC
    People’s Chair on columns for 1 minute
    Monkey humpers x 15

    Stations:

    Sandbag overhead lunge and squat x 5 (timer)
    Battle rope
    Freddie Mercury
    Bonnie Blair’s

    Mosey to great lawn for BLIMPS at each corner

    Mosey back to peristyle for a little Shock & Awe!
    SSH x 5 then 10 burpees
    SSH x 5 then 9 burpees
    Etc., etc

    Two rounds of taking turns rolling the exercise die. Jump squats, derkins, American Hammer, Skaters, and burpees all came up.

    Finish off with a little Mary.

    COT

    Good stuff!

    SYITG

  • Pole Dancing – from Rudy

    8 HIM on the shores of the lake early in the morning. The weather was nowhere near as cold as YHC expected – so of course, no surprise to see JV in his tank top, making Hawg look absolutely overdressed in his typical shortsleeve shirt. YHC was bundled for a full winter day, as were Wilson and Cheese Steak. Not sure how Cheese Steak was able to move under all of those Brother Martin layers, but that’s on him…

    YHC pulled the first backblast he could locate from his Okwata Q records – June, 2017. Appropriately titled “Leg Day at Okwata” – guess what we were gonna focus on this am?

    Imitating the new hot Uptown workout, apparently popularized by Willie, the PAX began with speed walk (turn those hips!) to the top of the Levee. From there, a quick warmup of the usuals.

    Thang 1: BLIMP ladder. 5 Burpees on top of the levee, run down for 5 BBSU, then run back up. Round 2: 5 Burpees, 10 Lunges, …. Keep adding through the rest of the I – M – P – S cycle.

    Thang 2: Quadrophelia – the full 4 minutes worth!

    People’s Lunge Walk along the top of the levee. We all lunge walk while the PAX from the back speed walks to the front. One cycle through got us to the House of Pain

    Thang 3: 2 rotations of Step Ups, Squats, Pull Ups and a run up the levee with burpees at the top (our timer).

    Thang 4: Calves needed some work. Run across the road to see if we could find someplace to do it – and Voila, a new Okwata exercise has been born. The Pole Dancers. Come on out to see and experience. The glory of 8 PAX pole dancing in the sunrise – a sight to behold!

    Mosey back to the flag for some last rounds of Mary – including Wife Pleasers and Monkey Humpers.

    COT – thank you, Frac, for sharing your story of learning patience from F3. May all of us learn from your example. And may we all be examples of patience to those around us.

  • Triple Threat at The Foundry – from Fracsac

    Eight Veteran Pax showed up at the Foundry with the intent to lead. YHC attempted to inform the other seven of the Q sheet and how easy it is to use. It did not go well, and went something like this:

    YHC: Use the Q Sheet guys, it’s not hard.
    Tool: Shut Up!
    Kuch: Yeah, LVCC Rules! Who dares challenge me?
    Da Parish: I think this calls for a cage match!
    LVCC: Oh, it’s on!
    YHC: What the….????

    And so an epic battle to take the Q ensued, which seemed completely unnecessary. Glitterballs was the first to go down in what can only be described as a cloud of dust which coincidently looked like glitter. Saban called out that he would no doubt be in the championship round, but he suffered two losses, one coming from Glitterballs before he fell. Abacus optimistically calculated how he could win, but distracted himself by attempting to decipher his odds and went down like a bead on a metal rod when turned vertical. High Rise rose up to the challenge, then went back down, because I suspect that’s how he’s built. Da Parish was seen stretching well outside the designed protection area. Not really sure why he would want to be there, but hey, you do you right? That left YHC, Kuch and Tool standing. After taking a severe whooping from both, YHC yelled “No Mas!” which is weird, because I don’t speak Spanish and don’t really even know what it means but it worked and they backed off leaving me in third place. Kuch got a little dirty and pulled out the Claw which surprisingly took down Tool. I mean, the guy has a hardware store, how does he lose to a claw? Anyways, that’s how we ended up with the three 15 minute Q share. Kuch the winner, followed by Tool, then YHC third.

    Kuch took the pax around the track and to the open area for a warm up, then started with 8 count body builders just to remind the pax he was large and in charge. He did some other warmup stuff followed by 5 burpees OYO. People’s run to the Foundry for a couple minutes of Mary, then passed the Q to Tool.

    Tool assigned stations: There were 4 stations of various exercises such as pull ups, step ups, decline shoulder taps and burpees. Timer included lunges and squat jumps. There were 4 rounds, so it was changed up by Tool as he desired to show his dominance. Tool then informed YHC it was my turn, and he emphasized not to screw it up.

    10 Burpees OYO, as that seemed to be what the pax wanted. This was just to give myself some time to figure something out. I then did what I often do in these situations. I asked myself, “What would Triple Shift do?” So I gave the LVCC the gift of sore legs with a mosey to the open field for the genuflect lunge routine. 1 full genuflect followed by 2 lunges, then 2 genuflect and 4 lunges, etc. Continue up to 10 genuflect and 20 lunges. Triple Shift bailed me out again! Mosey back to the flag for COT.

    NMM

    The Foundry is alive and well, so if you’re looking for a fun and challenging Wednesday beat down, take a look at the Foundry,

    It was cold again this morning, 46 degrees with a cold wind making it feel like 40 degrees. It’s nice to have hurricane season behind us though, so I guess we should welcome it. At least it was dry.

    The Q sheet does need some love. Remember, we are an organization of leaders, not an organization with leaders. If you don’t step up and lead, you will slowly become a consumer. Don’t be a consumer, be a leader. You can Co Q with another pax if you would like, or take the whole thing. Sometimes pax need a little push, so feel free to give that gentle nudge, respectfully, to get others to step up.

    SYITG

  • Ultimate 5K – from Klinger

    Ultimate 5k

    Today was the first use of what I called “Klingers revenge” but sounds better as the Ultimate 5k

    16 people showed up got a quick warm up with some merkins and side straddle hops
    Followed by some movement prep
    Work out follows
    100m run
    10 merkins
    100m run
    10 burpees
    100m run
    10 squats
    100m run
    10 big boy situps
    Times all that by twelve and you get the ultimate 5k
    I knew it would be super challenging and some big kudos to our regular over achievers making us all look bad Hawgcycle Mahatma and Rudy

  • Cool & Crisp Renaissance – from Fracsac

    Sunday morning in New Orleans. A crisp 42 degrees with a cool breeze making it feel a bit chilly. With a shovel flag planted and Old Glory flying gracefully 5 HIMs faced the bacon to start the warmup with classic rock streaming.
    Post warmup mosey to an open spot near the big lake for Embrace the Suck:
    3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurley over and over. One minute rest then rinse and repeat x 3.

    Mosey back to the fountain for tabata.
    8 rounds of step ups with 45 seconds work and 15 seconds rest.

    Mosey to tree line.
    Bear crawl to tree 1 and burpee x 1.
    Bear crawl to tree 2 and burpee x 2.
    Continue to tree 5.

    For the return trip:
    MoT is skipping with 5 squats at each tree.

    Head to back of NOMA for Sunday Mornings x 5.

    Mosey to flag. 30 seconds remaining, so low plank jacks x 10 IC ‘cause Hawgcycle says we need to do these.

    COT

    NMM

    This was likely the coldest day in the Fall of 2022.

    YHCs glutes and quads were still sore from Triple Shift twisting them in directions they didn’t know they could go yesterday. Just thought everyone should know.

    Hawg was right, low plank jacks just feel right.

    No Ranger Panty sightings today. We still have plenty of cool days coming, so fingers crossed!!

    SYITG

  • Building the Bums – from Triple Shift

    I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
    https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
    So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.

    WARMUP
    There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
    Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
    Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!

    THE THANG
    We headed across the street over to the rut filled field next to the exercise station.
    Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
    Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.

    THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Frog Pump x 11 IC
    Donkey Kick x 11 IC
    Monkey Humpers x 11 IC
    Alternating Supermans x 11 IC
    Frog Pump x 11 IC
    Mission Impossible for last minute

    Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!

  • Deca Die Trick or Treating – from Bolt

    Warmorama, Halloween edition (with bat wings of course, which ended with 100% MNC dancing—Frac was pleased). Kick off the Thang with Monster Mash (Zombie walk in place nonstop with burpees on the Mash=34) followed by a mosey to JPAS with two deca-die in tow for some trick or treating: roll both die and perform them back to back. Interestingly the die only gave us tricks (tuck jumps, mountain climbers, merkins, tricep dips, side planks, Bonnie Blair’s). After everyone rolled and led their exercises, except when KennaBrah hijacked Charmin’s second exercise which required payback from Frac upon KennaBrah’s roll, we the moseyed up the ramp where we partnered up. Everyone plank while first pair does 10 LBCs in cadence then dry dock down the steps and plank at the bottom until all pax complete. Back up the stairs and one final roll of the die, YHC hits craps: double tricep dips. Mosey back to the start for 5 MOM. COT including prayers for those suffering loss and those seeking changes.

    Halloween is my second favorite holiday next to Mardi Gras and despite the tricks played by the deca-die, it’s a treat to be part of this brotherhood; gratitude for each of you!

  • Q for Sale – from Fracsac

    The Mothership needed a Q, so YHC stepped up around T minus 12 hours and signed up with a specific theme in mind. As Long as we had some solid HIMs post, the theme would work out well. Lucky for YHC, Igor and Spaulding posted, with the latter bringing an FNG. The six others were Hawgcycle, Rudy, Heisenberg, Catfish, Triple Shift and Revit. YHC made it ten. Plant the flag and a brief disclaimer given. 70 degrees and slightly humid, no rain yet.

    With an exercise die and a speaker playing classic rock, mosey to the inferior lawn. It’s far from Great these days.
    Start the warmup with SSH x 31. At this point YHC unveils the much anticipated theme.

    Q for sale.

    The rules are simple. To buy the Q one simply states “I’m buying the Q” followed by 5 burpees which everyone must do. Then the buyer rolls the die and leads that exercise in cadence. From that point the new Q can do whatever he wants. There must be at least one Pax that buys the Q before buying the Q again. Two Pax can’t buy it back and forth.
    YHC continued with the warmup. Grass Grabbers, Imperial Walkers, and Catfish called to buy the Q. Continued warmup.
    Before Catfish could get to his 8 counts, Rudy bought it. He had us doing 11s across the mediocre lawn with jump squats and big boi sit-ups. During this time some of the sprinklers came on which Hawgcycle seemed extremely pleased by. Once the 11s were done, Hawg bought it. After the 5 burpees and the roll of the die he had us crawling under and jumping over the streams of water. Everyone did it similarly except for Triple Shift. He claimed he was using his head, which technically was correct as he had his head right at the sprinkler. Hawg then gave a long drawn out explanation of how we would bear crawl in an arch just outside of the sprinkler reach. Heisenberg then bought the Q. Not sure if he got tired of listening to Hawg or if he just didn’t want to do it. We did some rings of fire. There was a monkey humper demonstration for the FNG which nobody was allowed to watch.
    YHC bought the Q back and started a suicide run routine with burpees which Revit would have no part of. He bought it and took us through some Mary. With 3 minutes to go it was chaos similar to what it looks like on the NY stock exchange floor.
    0730, mosey back to the flag.

    COT and name the FNG. Welcome Eagle Fang!

    No NMM as this backblast was long enough. This was a memorable Q, thanks to all for making it a good one rather than a total train wreck that it could have been. Coffeteria at Cafe Navarre followed.

    SYITG

  • The Die Against the Machine – from Fracsac

    YHC signed up to Q at the Goldmine for Fun ‘n games Friday. Unfortunately no other Nola pax got the memo. Lucky for YHC a downrange Pax from Charlotte heeded the call. With Cpap making the cut, we got to it.

    Warmup with regular stuff. Then mosey about a half mile to body weight gym. Simple rules. One minute on machine, then roll the die for exercise. Do that until all machines are complete. That took us to the end. Mosey to flag.

    COT

    Your FOMO is eating you alive. Don’t lie to yourself.

    SYITG