F3 New Orleans

Tag: FracSac

  • GNARLY NUTRIA #7 – from Reluctant Yankee

    Well …I found the results from the Gnarly Nutria and I thought it would be a shame to not have the results written for posterity. Sandbar was the q BUT Abandoned ship so he could do something with the family out of town. As always that was the RIGHT decision. I arrived from a 520 mile hike across Spain on Monday 7/18. I posted for my first F3 beatdown post hike in the AM. That evening I decided not to run bc I wasn’t ready yet. I watched on the sidelines with injured Wax on, Wax off. Wax on was kind enough to pick up the beer from Brown Bag which he was kind enough to DONATE! There were at least 4 beers per runner. 2022 WAS the worst attended Gnarly – I mostly blame myself since I was out of town. Then I blame everyone else except Brown Bag because he posted and DONATED the beer. You the man Brown Bag!

    Ok results:
    #1 Beiber- upt , #2 Gump – upt, #3 Couch – upt, #4 El Guapo – Wrd, #5 Tinkles – upt
    #6 So GO – wrd, #7 Rev SOX – wrld, #8 RUDY – wrd, #9 Baldy – World, #10, Pipeline – upt,
    #11 King Kong – – upt, #12 Katy – upt, #13 harry carry – upt, #14 Frac sac – world , #15 Almonaster – upt, #16 Sub prime upt #17 moby dick world

    No runners palced 18-20

    Chiquita, Brynn Johnson, (GUMPS M) #2 (Tinkles M) and Brown Bag both ran 2 laps
    Ruckers were BIG WILLIE +3, Strings, Triple Shift, Satchmo, Gabby, Tube Steak PVC, BOLT, War Eagle.

    Congrats to UPTOWN for another victory on your home turf.
    Forgot all of the mumblechatter since I am writing this in October and the event occured in July

    Peace-RY

  • No Q at 0610 – from Hokie

    As of 0610 there was no Q so YHC thought of how to help those getting ready for the Grand Canyon Rim 2 Rim

    After disclaimer & traditional Warmorama we went to The Bacon for steps & more step ups

    5 minutes step ups
    10 burpees
    Lap of NOMA
    Burpess waiting on 6
    1 minute recovery

    Rinse and repeat for 4 minutes, 3 minutes, 2 minutes & 1 minute of step ups

    Lunge to green box
    Mosey to back of NOMA for Sunday mornings

  • Soccer Rope – from Fracsac

    After completing IPC Monday at Rock City behind a locked gate listening to the Fast Tax Q have fun in the gloom, YHC opted not to repeat IPC and took the Q for some fun at the Goldmine.
    After a warmup, we grabbed some cones, a rope, and a soccer ball and hit the field. It was all fun and games, still getting in 3 or so miles.
    Aside from a few rope burns and a Kennah Brah circle of doom, it was somewhat safe.

    COT

    SYITG

  • Back to the 40 – from Rudy

    Stop me if you’ve heard this before (as most of you have). The levee was strangely dry, given how much water was covering the roads. YHC was prepared to find something else to do, expecting much grumbling about wet grass and such. But no – lets do this. Had to modify parking spot, due to Lakeshore drive closures. So circle up on top of the levee at Canal for a quick High Rise led warmup while we waited for the final stragglers to locate us.

    Then 8 PAX (including Dreamliner, DR from Virginia) hit the levee for the traditional 40. 10 exercises, 4 sets, back and forth over the levee. Usual exercises (Lunges, Squat Jumps, Merkins, Carolina Dry Docks, Plank Walk, Peter Parker, Parter Peker, Situps, Dying Cockroaches, and finishing with everyone’s favorite – BURPEES). Some new mixins including bernie sanders up the levee while doing lunges. That may take 2 weeks for my quads to recover.

    Belloq joined us for the COT – hope you continue recovering, brother. Look forward to you being back with us in the gloom!

  • IPC Week IV – from Charmin

    YHC was challenged with this week before even getting to the AO. First, Fast Tax says he isn’t going to be doing IPC at Rock City, so YHC signs up to Q at the Scrum. Then the Thang gets posted and it’s all for the Skinny Runners (God Bless ‘Em) and YHC realized that doing this at Rock City was going to make way more sense, YHC calls an audible after some advice giving on the Slack.

    So, after a night of arts and crafts with the M to write down all the things and searching all of our moving boxes for the box of invisible jump ropes, YHC showed up early and the gate is locked. So after a nice warm up mosey around the track YHC was able to get inside. With some help from Bogey the board is over the gate.

    YHC was impressed when Rudy jumped the fence to save on the mosey and grateful for Mahatma for bringing his speaker.

    Starting exactly at about 5:30, everyone was off!

    The Thang:
    100 Gas Pumpers (Knees to Chest – watch the video)
    50 Jump Rope
    1 mile run
    25 Hello Dollies (seriously, watch the video)
    25 Burpees
    50 Jump Rope
    400-meter run
    25 Hand Release Merkins (we explain a lot in the video)
    25 V-Ups
    50 Jump Rope
    400-meter run
    25 Leg Raises
    25 Jungle Boi Squats – 2 spoons style(we will even do demonstrations)
    50 Jump Rope
    400-meter run
    25 4-count flutter kicks (watch the video)
    25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
    50 Jump Rope
    400-meter run
    100 Big Boy Sit-ups
    50 Jump Rope
    1 mile run

    Watching Hawg and Rudy blast through the mile was impressive as they lapped YHC multiple times. As with any IPC workout part of the battle is physical, but most of it is mental to just keep going. Watching Frack kickstart through all of his 100 Big Boys without stopping was inspiring.

    Special T-Claps to Rudy for sticking around with me while YHC did his Big Boys with some “gassers” mixed in for fun.

    Overall even through all the challenges, YHC is relieved to have completed all 4 weeks of the IPC plus Week 0. Here’s to hoping next year is not easier because there is less of the Thang but becuase YHC and everyone else is a stronger HIM!

  • Chad 1000 training …. Step ups and lunges oh my – from Hokie

    As of Saturday 6 pm no one had taken the Q so YHC decided to commit even though I would miss coffeeteria 😜😂

    5 Pax gathered on this glorious Sunday morning Under Frac’s shovel flag with Old Glory laying limp with no breeze in the air.

    Starting with Warmorama on the front of NOMA facing the bacon

    SSH x 20
    Open the gate for 1 minute
    Close the gate for one minute
    Then a balancing act of grab an ankle, pulling it over the opposite knee while then pushing down on the knee to open the hips for one minute

    The Thang – Round 1

    100 Step ups each leg then 8 count body builders waiting on the six

    The Thang – Round 2

    Route 66 up the entrance to NOMA with Bernie as the mode of Transportation and Bobby Hurleys at each light pole

    Then 8 count body builders waiting on the six

    The Thang – Round 3
    Head back to NOMA with 10 burpees at each light pole and the mode of transportation being the Lunge

    At 0710 the alarm sounded to close our Chad training and head to the back of NOMA for Sunday mornings

    0714 the alarm sounded and we headed back to the flag for COT where we lifted Surge’s MIL, Frac’s mom and Tenderloin

    Thanks for the opportunity to Q.

  • Stations and Decking – from Fracsac

    11 Pax at El Diablo to get stronger, witness the bat and the wood, and to partake in some COT Coffeteria.

    Warmup with the regular warmup stuff, although many strange looks when moving on without any MNC.

    First up, Stations. There were coupons and a sandbag, a jump rope and a battle rope. There were also two cones. The timer was bear crawl 25 yards, then have LBC station throw the football. A clean catch and we rotate, a dropped pass and we all do 5 burpees. We did a few…..

    After one full rotation, off to giant deck of death!
    Diamonds – 8 count body builders
    Hearts – Big Boi sit-ups
    Spades – Squats
    Clubs – Flutter Kicks

    After a bunch of cards, left enough time for one more round of stations.

    COT

    Coffeteria at the flag.

    NMM

    YHC woke up early to grind some PJs Anniversary Blend beans and brew about 60 ounces of awesome coffee with the French Press! Great opportunity to mingle post beat down!

    Mahatma was key in fixing our battle rope bench.

    Passed the bat around during name-o-rama. The bat is going limp…..?

    SYITG

  • Yen Yang: Scrum Edition – from Bolt

    Squats/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
    Derkins/Yang: one derkin to Peter Parker to derkin for each rep
    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
    Irkins/Yang: one irkin to Parker Peter to irkin for each rep
    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up
    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Tricep dips
    Last Man Sitting (hold people’s chair as long as possible and begin squats upon tapping out until last man breaks people’s chair)
    Mtn. climbers
    Mary (LBC, dying cockroaches, penguins, American hammers)
    Burpees sprinkled in with every song skip
    COT