F3 New Orleans

Tag: FracSac

  • Full-body Beatdown Bonus Burpees – from Bolt

    Warmorama Rapper’s Delight edition
    The Thang: make our way from exercise pad near flag to exercise pad on David Dr. side using the path via alternating side shuffles, stopping at each bench for five burpees (Frac is a semantics stickler and informed us a picnic table is a picnic bench therefore a burpee station). Arriving at the exercise equipment, we assumed the following stations: pull ups, dips, leg press, incline bench, horizontal lat pull, rower, incline sit ups for tabata sets of AMRAP then rotate counterclockwise (a concept War Eagle’s millennial brain couldn’t follow, thus chaos ensued). Return to flag via same route, method as before. Frac was pleased he exceeded his RDA of burpees during a beatdown. Welcomed FNG, stroganoff, who is Glamper’s 15yo 2.0.

  • 100s – from Vagabond

    Face the Bacon Warmup

    100 reps apiece around the lake
    step ups
    big boi
    irkins
    squats
    plank jack

    Pass the ruck along the way

    Sunday mornings

  • Poetic Frac at the Goldmine – from Fracsac

    I arrived ready at the Goldmine
    looking around it was just me
    I did see a feline
    but no sign of F3

    I decided to go for some miles
    and while doing so came across a rabbit
    soon I was radiating with smiles
    as I remembered BooBoos story where he yelled dagnabit!

    Then I remembered this was a beat down
    so I knocked out some burpees
    then I was ready to get to PJs in the next town
    where the pax from the Uptowner were having some coffees.

    SYITG

  • Cinco de Julio – from Fracsac

    3 pax beat the fartsack and hit the track to get some miles in. 100 % participation at Coffeteria.

  • Frisbee Run and 7.4 Suck HINDU STYLE – from Hokie

    After meeting @Strings on Saturday YHC incorporated Hindu Merkins and Hindu Sit ups to the plan

    Warmorama
    Slow VIGODA
    Concrete grabbers
    Low slow squats

    The Thang

    Run around NOMA with Frisbee and 5 burpees for each drop

    25 Reps of 7 exercises followed with 4 burpees

    Rinse and repeat with Frisbee Loops of NOMA

    HINDU Big Boi Sit ups
    Shoulder Taps
    Step Ups
    HINDU Merkins
    Superman with Lat Pull downs
    Lunges
    LBC’s

    And of course, we closed with Sunday Mornings with last one

    7 Air presses
    4 Donkey Kicks
    4 Balls to the Wall push ups

  • F3 NOLA 1776 Patriot Games – from Hokie

    July 1776…. There are on average 1776 strides in a mile

    Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10

    The Thang
    1 mile run, then 100 of each of the following;

    Merkins
    Overhead claps
    LBCs
    Dips
    Moroccan Night Clubs
    Leg Scissors
    Step ups
    Squats
    American Hammers
    Mountain Climbers
    Shoulder Taps
    Plank Jacks
    High Knees
    Lunges
    SSH
    Superman with Lat pull downs
    Big Boi Sit ups

    IF anyone got through that in the 56 minutes

    They would have continued with 100 yard bear crawl & 76 burpees

    We then had great attendance at Coffeeteria including Charmin posting down range from Houston (at workout too!) and Belloq (still on IR)

  • A squirrel while doing squrls – from Boo-Boo

    After the standard disclaimer. PAX moseyed to the rock pile for warmup including SSH x 31, Arm circles 10 forward/ 10 backwards, Abe Vigodas x10, Grass Grabbers x10, Mountain Climbers x 20, and Toy Soldiers aka Hairy Rockettes aka Kim Jung-uns.

    PAX were instructed to grab a medium rock and proceed to the parking lot near the “running path.”

    LT. Dan across parking lot to the gym.

    3 sets of 25 (Or is it two? Let’s stick with three) triceps extension/chest press (75 total)
    Mosey 50 yards, 10 mountain climbers (2 is 1), and Bernie Sanders back

    SSH waiting for 6

    3 sets of 25 rows (75 total)
    Karaoke 50 yards, 10 American Hammers (2 is 1), and Karaoke back

    SSH waiting for 6

    3 sets of 25 (75 total) squrls (squat, curl)
    Mosey 50 yards, 10 LBCs, and mosey Back

    Tclaps to Rudy, who was the only PAX to complete the third set of squrls. Ironically, on his return mosey, Rudy chased a squirrel (while yelling “squirrel, squirrel”) that was innocently trying to cross the parking lot on its way to get some breakfast.

    Once PAX gained their composure from Rudy’s delirium caused by oxygen deprivation, they returned their rocks and moseyed to the flag.

    COT, prayer lead by War Eagle, OUT! It’s always an honor to lead HIM and helps me to become a better leader.

  • Pax Choice – from Vagabond

    Warmup

    Circle up for ring of fire
    slow burpees everyone all time
    each person does 15 in sequence until everyone has done each one time
    *merkin+shoulder tap
    *squat+kick
    *big bois
    *jump reverse

    Pax Choice with Rock @ Fountain (pax picks 1 of 3 exercise options from a bowl with option of 10 burpees allowed each time)

    Sunday mornings

  • Happy FATHERS DAY – from Hokie

    Five Pax celebrated FATHERS DAY

    F ield of dreams
    A lternating leg step ups
    T riple Check
    H ail Mary
    E mpty Wheelbarrel
    R ocky Balboa
    S unday Morning
    D onkey Kicks
    A nimal Walk
    Y urpee

    We then closed with Sunday Mornings & Mary

  • Oh my, it is hot- 7 ran 4 days didn’t – from Hokie

    7 Pax met to get some version of 55k training, up to 22 miles

    4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity

    Leg focus
    2 rounds, work for 50 seconds of work & 10 seconds of rest

    – Bobby Hurley’s
    – Low slow Squats
    – Bolt 45’s
    – Lunges Forward
    – lunges Backwards
    – Fire Hydrants
    – Scorpions (L 1st time, R 2nd)

    Shoulder focus
    – Apollo Speed Skate Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Abs/Core focus
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – v-ups
    – Box Cutters
    – dying cockroach