Tag: FracSac

False Fall is gone – Make America Burpee Again – from Hokie

YHC awakened to another day and another Q-less calendar so I took the Q at Renaissance

As 0630 approached 8 Pax gathered at NOMA

WARMORAMA
20 SSH
Roll some ankles
Shrug some shoulders
Roll some necks

THE THANG
Partner workout

Team up in teams of two
EVERYtime the team pairs up 10 Burpees

Pax 1 then runs around NOMA
while Pax 2 start towards 100 team count of called exercise

EVERYtime the team pairs up 10 Burpees
Switch and Pax 1 continues exercise and Pax 2 runs around NOMA

That is a lot of burpees over 35ish minutes!

At 0710 back of NOMA for 10 more burpees and 100 seconds of Sunday mornings

+1

September 18, 2022
No cars were damaged & Frac possibly broke a sweat – from Hokie

At 0600 YHC noticed no one had signed up to Q either workout in New Orleans so I took Mothership and took a quick “minute” to decide, based on recent broken windows how to protect our cars.

We gathered at our normal spot and did a minute each of warm ups with Slow Vigodas followed by grass grabbers and Imperial Walkers.

We then moseyed about 20 yards towards the peristyle and specifically to 4 sets of benches with two pax per bench.

With the continued theme of these thugs taking less than a minute to break into cars, we would do the following for one minute each

First evolution – legs!

1. L leg step ups
2. R leg step ups
3. L leg Bulgarian split squats
4. Surprise… R L BSS
5. Bobby Harley’s…
6. Monkey Humpers
7. L leg forward lunges
8. R leg forward lunges
9. L leg backward lunges
10. R leg backward lunges

At this point, my quads were already feeling the leg focus but Frac was complaining he wasn’t sweating and the ladies in the peristyle were working harder than we were, YHC did not allow the Mumblechatter to distract than plan so we did a rinse and repeat to focus on legs for this 1st evolution.

Next a Tabata with …. ONE MINUTE of work and 15 seconds of rest and the goal was for the Pax to work for the entire minute in each of the 10 rounds. 10 rounds of 1 FULL minute of burpees followed 15 seconds of rest was the plan but modifications seemed to be the plan of most Pax

Next evolution…. SHOUKDERS

Another Tabata EASING up on the Pax so only 45 seconds of work and 15 seconds of rest…

1. Hindu Merkins
2. Mountain climbers
3. T—Merkins
4. Shoulder Taps
5. Angle grinders

Rinse & Repeat

Last evolution

Only 30 seconds of work, 15 seconds of rest
10 Rounds
Burpees

Thanks for allowing me to Q. Sorry it was too soft. 😜

+2

September 17, 2022
Great fall weather – from PVC

Warmorama
Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

Thang:
End zone to end zone:
5 merkins hustle to 25yard line add 10 BBS hustle to 50 add 15 SSH hustle to 75 add 20 squat. Rinse repeat for 4 cycles.

Deck of cards:
Numerous merkins and exercises plus a 400m sprint

Coolorama :
Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

COT
Keep Brushburn in your prayers during the battle he is in at the moment. Let’s pray the Lord guides him into peace and joy.

Respectfully,
YHC

+2

September 14, 2022
IPC Week 2: Scrum Edition – from Bolt

Frac: 517
PVC: 400
Bolt:420
Kenna Brah: almost hit Kotter status, glad ur back in the gloom

Belle Ringer
Format: AMRAP for 45 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

Scoring: Total reps for 45 minutes of the exercises
Each complete trip is 125 reps

+1

September 12, 2022
Bear Crawl Uncle – from Vagabond

Pax took turns bear crawling as far as they could (til they cried uncle) around lake while other pax did a single exercise together. Pax carried weights too. Sunday mornings at the end. It sukd real good.

+1

September 11, 2022
Bogo, Logo, Sogo, Recover, Move, Turtles and Tolls – from Heisenberg

YHC rolled up at 6:28. Glad to see Revit back in the F3 groove, and a flag planted. YHC took the Q with Mcgiver on the IR. It went something like this. After giving the required disclaimer, we moseyed to the white sculpture next the NOMA for our warmup.

IC Imperial Walkers x 20 , Windmills x 10, Grass Grabers x 10, Seal Claps x ?, Overhead claps x ?, 8 count body builders x 10.

We then moseyed along Lelong Dr stopping at the grass in front of Wisner for some plank work.
IC Peter Parker x 15, Parker Peter x 15, Mountain Climbers x 20, Plank Jacks x 20 – Recover
We then moseyed to the blue Magnolia Bridge on Bayou St. John for a round of eleven.
We started with 10 Merkins on one side and 1 Low Slow Squat on the other. There was some mumblechatter/confusion as I erroneously used the term push-up instead of Merkin. Catfish was also a little confused as he added a jump to the end of his low, slow squats. During the 11’s, three elderly ladies bravely crossed the bridge. I thought Fracsac told them a joke about turtles. But he actually tried to charge these nice ladies a burpee toll to cross the bridge. The ladies informed us that they were there EVERY Saturday and we must be new to the bridge and no toll would be paid.
As we were only 33 minutes into the workout, the Pax were instructed to bear crawl across the bridge, complete 5 burpees, lunge, walk back, and finish with 5 more burpees. Evidently some of the pax spend more time talking than actively listening so YHC reminded the PAX 5 more burpees were needed.
We then moseyed back to Esplanade and Lelong for some low plank work and the PAX practiced following the “Starting Position (pause) Move” and “Recover” commands.
IC low plank peter parkers – Recover IC low parker peters – Recover IC Low Plank Jacks, Monkey humpers. This was a bit risqué during Decadence Festival and I noticed a lot of people staring at us. So we finished with some Wife Pleasers IC x 25 – Recover
Mosey to the Dueling Oak for some Mary. After leading a round of LBC’s. YHC called out a Pax to lead the next exercise. Triple Shift – LB Twists, Revit V-Ups, E Major – flutter kicks, Sogo whom I called Bogo, which confused Logo – Gas Pumps ?, Logo – American hammers, I can’t remember if Frac was called on. I do remember Catfish finishing with Dr. W’s. – Recover
Mosey back to the flag ( 2 minutes late).
COT 100% attendance at Coffeteria. Where E Major was determined to have the nicest face. Great way to start the weekend.

+2

September 6, 2022
The Labors of IPC – from Fracsac

4 Pax showed up at Rock City to get after week 1 of Iron Pax Challenge.
Mahatma, Rudy, Heisenberg and YHC did a little warmup to get the blood pumping.
YHC set up 2 x 25 yard squares in the event additional pax showed, which did not materialize.

All 4 made 4.5 rounds with Mahatma being the standout and coming up with 4.75.

Week 1 was brutal!

SYITG

+4

September 5, 2022
Battle Stations – from Fracsac

2 Pax met at the Goldmine to get stronger and have a little fun.
Warmup with regular stuff.
Stations x 3 rounds
Station 1 – Battle Rope AMRAP
Station 2 – Run to sign x 3 burpees and return, step up x 30, burpees x 10. (Timer for each round)

Hit the soccer field for passing drills. Pax were so good, we decided to make it harder!

Bear crawl x 4, then 1 merkin
Bear crawl x 8, then 2 merkin
Continue until 20 and 5.

Logo earns a penalty shot, just wide!

Burpee x 1, then 1 broad jump
Burpee x 2, then 2 broad jump
Continue until 10 and 10

YHC earns a penalty shot, nailed it!

Continue passing drills back to the flag

COT followed by Coffeteria

NMM

The 2 pax just happened to be 2 active 75 Hard participants.
Both agreed that a sweaty BOM at the end would essentially be a hug, not there’s anything wrong with that! We opted to take a knee….

SYITG

+1

September 2, 2022
Iron Pax Challenge at Rock City – from Charmin

This being YHC’s first Iron Pax Challenge I didn’t realize that getting everyone out and explaining the challenge early was the norm, but after mosying to the rock pile and back and explaining the thang we all started with Homie keeping time.

The Thang

Coe – 5 rounds:

20 thrusters
20 merkins
Brenton – 3 rounds:

100 foot bearcrawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:

20 thrusters
20 merkins

While this was an easy workout for YHC to Q, and the mumblechatter was at a minimum to start, there was some bickering about rock sizes and cinderblock weights towards the end to get the PAX’s minds off of their times.

+1

August 29, 2022
Route 55 – from Rudy

Today was YHC’s actual Double Nickel day. Last Saturday’s run was just a prelude to the main event – OKWATA! 7 PAX joined YHC out in the morning mugginess. As promised to Cracklin’, YHC agreed to avoid the grassy fields – which look as if they haven’t been mowed in months. We might have lost Frac if we ventured out into that.

So instead, at 530 – the PAX moseyed over to the fountain. Found some dry flat ground for a quick warmup with stretching, SSH and IW. Now, lets let the fun begin!

Thang 1: 7 stations at benches in front of the fountain. 2x Step Ups, Irkins, Dirkins, Sit Ups, Dips, Flutter Kicks. Timer was a run around the fountain. Got through one cycle. Frac was kind enough to shout out “15 MINUTES”, as YHC is currently sans watch.

Thang 2: Mosey across the street for the Route 55. Yes, that’s the Route 66, but one less. Outbound: Burpees, bear crawling between light posts. Best guess – that added up to .2 miles of bear crawls. Coming back: Situps, alternating between runs/lunge walks between light posts.

That got us to time. Back to the flag for a COT.

Prayers of thanksgiving for another year, and blessings for use of the next year in service of the Lord.

+2

August 28, 2022