F3 New Orleans

Tag: FracSac

  • Uptown Bakers Dozen – from Fracsac

    YHC was alerted to a Down Range Pax needing an Uber to a beat down. Being the hospitable type, YHC volunteered to take said Pax to the Bird Cage.

    Lucky for YHC the Bird Cage needed a Q.

    Arriving early, the normal well lit alley of trees was found to be dark, so no go there. Grab some cones and set up along walking path.

    Not having made it uptown in awhile, new faces were seen. It’s good to move around!

    At 0530 disclaimer was given followed by a mosey to the brick area at the entrance to the alley of darkness. Normal warmup, then mosey to cones.

    First up – Lucky 7 BLIMPS

    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run the parking lot loop and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    During Lucky 7s O’doul’s pulled me aside and told me I needed to step things up and that my workout was weak. I pretended that I couldn’t hear him, deafness is a great crutch at times. He hung back with me to push me, tempting me with next seasons fig harvest. Better step it up! This guy is a beast!

    Next up, suicide burpee 11s.

    Do a burpee, run back to start line. Run up to 2nd cone for two burpees, run back to start line. Continue until 11 burpees.

    Times up, thank goodness.

    COT

    NMM

    YHC had to get Chew Toy back to his hotel, so coffee was missed with the Uptown crew. I’ll be back!

    Unfortunately we only got to 94 burpees, but pax were told to feel free to do the additional 6 on their own….

    Joking aside, O’Doul’s really is becoming a beast. He pushed hard and never quit. Brown Bag is raising a solid young man and I’m honored to have had the opportunity to lead.

    SYITG

  • Then there was 2 – from Bongo

    Despite the manly Broga going on at eh Children’s museum, gaining say 10 pounds on last weeks vacation ain’t coming off in the beatdown, so I needed to create my own with no place to hide during it. Fracsac was there for the ride too. Here is what happened:

    SSHX 20
    Peter Parker — 15
    MC -15
    Arm Circles 10 each
    5 burpees

    Off to planters by lake front, the circle of benches too wet and other residents I did not want to bother….
    10 dips at each planter run back to start line X 4

    11 on the levee at Canal blvd. Squats and Burpees with Burpees counting up

    House of Pain (3) stations — Bernie Sanders up levee for counter. Smell of rotting crawfish stayed with me for the day….

    Back for some Mary

    LBCs X 20
    Flutter kicks X 20
    Hold Plank 1:00 minute

    COT between 2 as we pray for our career directions with our mutual employer.

    Still a long way to go and diet changes.
    See you in the gloom and on the radio

    Bongo

  • Ethanol burned our shoulders and got in 100 burpees – from Hokie

    Ethanol reached out several weeks ago to let us know he was posting down range and loves to Q

    Warm up at meeting spot
    Windmill x10
    Frankenstein x10

    Main event – mosey to parking lot
    Thunderstruck SSH/burpees
    Indian merkin line

    Mosey to shelter
    Dip/ incline merkin 50/40/30/20/10
    With v ups/iron cross/Freddie Mercury in between each set

    Mosey to parking lot
    Parking lot burpee suicide 1-11

    Mosey to flag
    99 burpees is not 100 so

    1 burpee & COT

    Ethanol closed us out reminding us to be humble

  • You Were Warned! – from Fracsac

    YHC arrived a little early to set up for what would be a serious beat down. The Pax started to join, wondering why they didn’t seek a different AO since this was clearly labeled “This is gonna suck.”
    A Down Range Pax from Waxhaw arrived with a couple minutes to spare, glad YHC planted a flag today. Jingles had no idea what he was getting himself into….

    At 0530, disclaimer given with a short mosey to the field for a warmup, which consisted of normal stuff. Only things worth mentioning were the Toy Soldiers and Moroccan Night Club where dancing was highly encouraged.

    Motivator – a deconstructed SSH. That got the Pax attention!

    Seven cones set out 5 yards apart for Lucky 7 BLIMPS.
    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run to other end zone and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    Deconstructed Burpees – squats, thrusters, merkins, thrusters, squat jumps. Once complete, put it all together for burpees with the 30 seconds remaining.

    Mosey back to flag for COT

    Thanks for joining me today.

    SYITG
    

  • Mad Basketball Skills – from Fracsac

    5 Pax showed up to get the week off to a good start at the Renaissance.

    Warmup was the usual stuff facing the bacon.

    Next up was stations.

    Station 1 – Burpees AMRAP
    Station 2 – kettlebell swing with coupon
    Station 3 – Frac Special with the 60 lb sandbag – Sweetness
    Station 4 – Big boi sit-ups
    Station 5 – Dribble the basket ball back and forth in front of NOMA- Timer
    Rinse and Repeat

    Next up 11s on the steps of NOMA- burpees and squats

    Next was a basketball passing drill to the back of NOMA- 4 dribbles max then pass. Penalty for losing control or excessive dribbling. We did 8 counts.

    Sunday Mornings

    Return to flag with passing drills and 8 count penalties.

    COT

    T claps to Surge for EHing our newest Pax Bullseye! Welcome!!

    SYITG

  • They’ve Never Felt So Wrong – from Boo-Boo

    12 PAX entered the Pontiff bull pen, of which ten were hoping to add another notch in their quest to have their name etched in the El Diablo bat! Tclaps to Hokie and Rudy for being the first two to complete the challenge.

    A short mosey to midfield for a warmup. YHC always decides the warmup on the fly, and Rudy was quick to comment when YHC was slow in deciding the next exercise. He mistakenly took that as a sign of weakness and poor planning. The warmup included (at a minimum) SSH x31 in honor of Wally Pontiff, #31 LSU baseball; Grass Grabbers; Arm circles x10 forward and x11 backwards (to throw off Fracsac with his backwards counting); Mountain Climbers x15, PP x15; and IW x20. It is possible YHC forgot a few exercises.

    The PAX were instructed to line up on the the south goal line, facing north. As YHC pulled out his phone an announced we would be recycling a stacking beatdown, with some modifications, Hawg brought during the COVID shutdown, the mumblechatter increased, with Rudy again misjudging what was about to happen. Over the laughter and heckling, YHC gave instructions to the PAX to complete the designated stacking workout with a 50 yard mosey between each set as follows:

    5 burpees

    5 burpees, 10 merkins

    5 burpees, 10 merkins,15 LBC

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH, 45 big boi sit-ups

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH, 45 big boi sit-ups, 50 squats

    Things got quiet around the time the mountain climbers kicked in. Funny how that happens!

    COT, prayer lead by War Eagle, OUT!

    It’s always an honor to lead HIM and have your leadership tested. Thanks for pushing!

  • Penalty Shots – from Fracsac

    Two Pax posted at the Goldmine for Fun & Games Friday. With a disclaimer given and a mosey to the blue mat, we did a warmup with the usual stuff.
    First up: Stations with Pax choice
    Pax 1 runs 100 60 yards does 3 burpees and runs back as the timer.
    Pax 2 does an exercise called by Pax 1.
    Flack Jack and rinse and repeat x 5

    Grab the soccer ball and head to the field. Passing drills goal to goal followed by taking turns with penalty shots on each end. Final score – 1 to 1.

    COT followed by Coffeteria.

    SYITG

  • Blasting the Track – from Fracsac

    With red beans making their way through from Monday, 3 pax hit the track for a little afterburner blast. Sprint the straightaways and mosey between for 4.20 miles of work.

  • Core Strength builder – from PVC

    Warmorama

    Thang
    Run 50yard & 2 burpee run back (timer), step ups, BBSU, Kettle swing, flip tire…….rinse repeat

    Coolorama

    COT

  • Happy LiveAid Day! – from Rudy

    37 years ago today. Live Aid. July 13th, 1985. For those of us of a certain age, it might be hard to overstate how big of an event this was. This was early MTV days (music videos!). Concerts were still treats (because I had no real source of income). But I remember watching and listening to the whole thing – the mystery of Phil Collins hitting BOTH stages. IN THE SAME DAY. So today, as I earn my name on the bat alongside Hokie, I put together a Live Aid playlist.

    The Workout:
    Filled up the MINI with a whole bunch of toys from around the house. Battle rope. Bricks. Cinder Blocks (oh, I’ve missed you aNDy!). Logs. Weights. Cones. A lonely Medicine Ball. Thanks to the early arrivers (War Eagle, Charmin, Bogey) who helped me haul all of this from the car out to the field. Get them arranged in a circle and then ponder the eternal Q question “Uh, how many PAX today?” Would I need 6 stations? 16 stations? One never knows.

    Warm Up: somewhere around 10 PAX in the circle at 530. So a mosey around the football field border. Vagabond coming in hot. Then Hokie. BooBoo with the usual Orange Waterbottle (is he EVER without that?).

    Circle up next to the flag (yup, I even brought one of those). SSH, IW, Windmills.

    Meanwhile, the playlist is pushing out Bryan Adams “Summer of 69”

    Next up: trying to herd cats. we’ve got 13 people. so make do with 12 stations. The timer is run a half-a-lap holding the Wood-let/Toothpick overhead.
    * Burpees
    * Medicine Ball PushUps (Diamond or Stagger, your choice)
    * Big wooden Stump Crunch (or Hammer)
    * Butter Fly w/ Weights
    * Battle Rope (in Squat)
    * Dips (yup, we hauled a bench out to the middle)
    * Bear Crawl/Crawl Bear (about 20 yds out & back)
    * Rifle Carry a Cindy Block (again, about 20 yds0
    * Calf Raises on the other Cindy (WHOA Pillsbury! You ok there??? Hold onto the Flag!)
    * Brick Shoulder Taps
    * Curls w/ Weights
    * The big old log – Overhead or Bench Press

    12 stations. I do appreciate Frac BARKING instructions when it was his turn to run with the bat. We need more PAX who are less disruptive! (nah, that’s no fun…)

    Oh by the way, any PAX could buy a “skip” for the cost of 6 burpees for themselves PLUS 2 burpees for Charmin. (One time Charmin attempted to tell YHC that the Q couldn’t just tell 1 PAX to do something. I believe he has been corrected of that misconception.)

    So as we skipped through Sting’s Message in a Bottle (too slow), We Are the World (too cheesy) Madonna’s Get Into the Groove (Madonna?!?) and a few others – Charmin got plenty of burpees in (so did War Eagle for that matter).

    2 songs were Q-declared NO SKIP ALLOWED: Roll with the Changes (REO!) and Radio GaGa (Queen)

    13 loops through got us to 605. Partner up with one pair bricks each. PAX1: Floyd Mayweather. PAX2: Crab Walk/Walk Crab 20 yds out & back. Rinse and Repeat. Finish with a final 3 burpees for Charmin as we hit 615.

    COT: Count Off. Announcements. My word for the day – Intentionality. Asked all the PAX to frame a thought of something they are thankful for, and then commit to INTENTIONALLY showing their thanks to that person today. Not accidental (i.e., we all try to be nice to our family). But intentionally. Above and Beyond the norm. Something done specifically AND explicitly to show appreciation and thanks.

    War Eagle took us home. And THANK YOU to the PAX for helping me haul all this stuff back to the car (where Hand Gernada discovered, apparently for the first time, that YHC has ND stuff plastered all over his car….)