Warmorama: Rapper’s Delight edition with an emphasis on the parts used in burpees. The Thang: 100 burpees for time and with the mantra of, “Leave No Man Behind, Leave No Man Where You Found Him” we will all continue supporting those still pushing themselves until the Six is in! Hawg led the pack, establishing himself as a beast with a time of 7:18. War Eagle opted for a couple laps after 1.5 burpees, Triple showed up coiffed and just after the main Thang ended—shocker. A game of FastTax’s brainchild, ultimate frisburpee, ensued, resulting in Thumb War’s consternation with the rule differences from the far less interesting ultimate frisbee. The end result was the non-R.E.D. Team lost 1-0.
Tag: FracSac
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Full-Body Friday – from Boo-Boo
With rain all around but none at the AO, four PAX assembled for a slightly cooler than usual beatdown.
Tenderloin was so excited, he started early. The remaining three moseyed to the field for a warmup consisting of SSH x25, IW x20, Abe Vigodas (4-ct per side) x 10, MHC x20, Batwings (with dancing), and Mountain Man Poopers.
Off to the rock pile, stopping to greet TL on the way. A rock selected conducive to curls and overheads.
Mosey to the small baseball field and rocks carefully placed in the middle. 11s starting with Burpees (of course), stopping in the middle for five curls. Big boi sit-ups on the other side, stopping for overheads on the way back.
Upon completion of the 11s, PAX assembled on one side of the field, with rocks, for Lt. Dans (with rocks) to the opposite tree line and back.
Rocks returned to the rock pile and a mosey back to the flag for some Mary (LBCs and Lazy Boyz).
COT, announcements, prayer, OUT! It’s always an honor to lead HIM.
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Just a little Bear Crawl! – from Fracsac
4 HIMs heeded the call and showed up to the OG ready to get stronger.
Warmup was regular warmup stuff. On to the Main Event!Dora 1-2-3 …… sort of.
Partner up. 100 burpees, 200 LBcs (2 is 1), 300 squats.
Pax 1 does exercise while Pax 2 bear crawls about 30 yards or so. Flap Jack until all exercises are complete.Ring of Fire – merkins x 3 rounds
Head to cubbies – step ups, dips, and derkins.
Finish with Mary.
COT
This one really sucked!
SYITG
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If Not Me Then Who? – from Fracsac
YHC got a text from the Site Q late last night that he was Down Range and asked if YHC could take it. Being tired and sore, the answer wanted to be no. Then YHC remembered a saying. “If not me, then who?”
5 Pax for the Wally sprint. Mile warmup, followed by the ladder of 100m up to 400m with a 100m recovery between each. Up and down until 0615.
COT
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Joey Bovia Memorial – from Hokie
BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week
Warm up
8 SSH
31 Shoulder Shrugs
10 Abe Vigoda
24 grass grabbers
3 burpees24, of Kenner, La.;
assigned to 3rd Combat Assault Battalion,
3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.8 stations – 31 reps each station
4×4’s while waiting on the six
Start with arms raised in a standing position,
burpee into plank
followed by four Merkins
followed by four mountain climbers with each leg.
“One” is completed when returning to the standing position with arms raised.
Wash, rinse, repeat.
Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
.1. Bear crawl merkin 1.2.3.merkin
2. Alligator Merkins
3. Ballerina Toe Squats
4. Australian snow angels
5. Big Boy Sit-up-Ups
6. Blades of Steel
7. Bohemian Rapsody
8. BOPO burpee – one leg merkin – plank- one leg merkin -
Celebrating 48 Trips Around the Sun – from Boo-Boo
At YHC’s request, there was a last minute Q switch with MacGyver to celebrate YHC’s 48th trip around the sun.
A mosey to the infield for a warmup starting with 48 SSH, which proved to be too much for most of the PAX! The remainder of the warmup consisted of standard warmup exercises including Moroccan Nightclubs where dancing was encouraged.
PAX lined up on the goal line, which was confusing to Charmin and a number of other PAX. After a brief education in the difference in a goal line and an end line by LSU fans, PAX paired off for a modified birthday Dora: 48 burpees, 96 merkins, 144 LBCs. The PAX not performing said exercises Bernie Sanders to the 50 yard line and sprinted back. Thankfully, most PAX knew where familiar with the 50 yard line.
Once the Dora was complete, PAX were treated to a game of Ultimate Frisburpee. As luck would have it, a situation arose not contemplated by “the rules.” Champ used the frisbee to deflect a ball thrown by the baller. While it was a well-played defense, there was no consensus on whether it was a forced turnover resulting in penalty burpees. The conversation continued into coffeteria, but no resolution was reached. To add to the excitement of an already exciting game, there was a mud pit in the eastern end zone, making mobility in the end zone a bit challenging. Logo won the best split award!
6:15 came to quick. A short mosey to the virtual flag for a COT and prayer.
Thank you to the men of F3 NOLA for the mentorship, accountability, and true friendship. Because of my relationship with you all I am a better person on all fronts!
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The Murph – from Fracsac
7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!
Thanks for making me a better man!
SYITG
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The 4 Horsemen – from Fracsac
YHC took the Q at the Mothership knowing the Double Nickel training was goin on, expecting a light crowd.
With a brief disclaimer given, pax headed to the not so great lawn and circle up for the Warmup.Typical warmup with 10 x 8 count Body builders for good measure.
There was a frisbee left by someone, so Pax took advantage of it with a little routine of chase the frisbee. One pax throws the frisbee, all pax sprint toward it. Once the projectile hits the deck, pax does called out MoT (bear crawl, lunge, etc) followed by 10 x called exercise upon reaching. All pax got two rounds. We did burpees and Merkins and other fun stuff.
4 corners with 10 x burpees at 2 corners and a Mary Exercise at the other corners for 3 rounds.
That was 100 burpees so far.Mosey to the planters by the back of the Sculpture Gardens for Box Jumps with Rocky Balboas on the curb.
Mosey to the front of NOMA. The steps were taken, so continue on to the open grass for the following:
Ring of Fire x 2 with Merkins.
Death by Burpees! EMOM starting with 4 and increasing by 1 each minute. We called it after 12. That was 172 burpees for the day.
Mosey back to flag for COT.Coffeteria followed with the Double Nickel Pax! Good times!
SYITG
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Chicago to NOLA – from PVC
Warm o rama
Low slow squat
Grass grabber
Abe vigoda
Peter Parker
Parker Peter
Hill billy
Imperial walker
Mountain man poopers
Self love
Butt kickers
Mosey around buildingStep up 25 each
Dips 25
Lunge 25 each
Squats 25Stairs 20
Bear crawl
Big boy sit up 25
Monkey humpers -crunches 25
Bobby hurlees 50Stairs 20
Sunday morning thang
Cool o Rama
Low slow squat
Grass grabber
Abe vigoda
Peter Parker
Imperial walker
Self love
Butt kickers1 minute Burpees
1minute stretch -
Frac in the Mist – from Fracsac
Frac week came to close with a final Q at Misty Mountain. After a late night for many from the Barathon we had 4 HIMs show up for a solid beat down, 2 of which participated in said Barathon.
After a brief disclaimer, Almonaster advised us to head to a Misty Favorite, the steps of a library on the Tulane Campus. Stop for a warmup in the grassy area en route for regular warmup stuff, finishing with 10 x 8 count Body builders.
At the steps, incline ascending merkins up the 11 steps for 66 Merkins.
Next were 11s with Big Boi Sit-ups at the bottom and Burpees at the top, bunny hopping up the steps each time. A little Mary at the request of Almonaster on the steps, then mosey back to grassy area for Jack Webb’s. Finish off with another round of Mary and mosey back to the flag for the COT.This was YHCs second appearance at Misty Mountain and his first Q.
YHC had planned to head to regular mountain, very happy that Almonaster offered some veteran advice.
Great 2nd F following the beat down at the Park.
Thanks for posting with me and for allowing me to Q all week across the region! Love my F3 Brothers!SYITG
