F3 New Orleans

Tag: FracSac

  • Frac Style Football at WPM – from Fracsac

    Frac week continued with a Q by YHC at WPM. 18 strong set out following a disclaimer. Circle up for some warmup stuff in the Rosy Palm Court. Count off in 1s and 2s. Then mosey to the Mountain for a two column Peoples run. Once up top, knocked out 3 x 10 Burpees EMOM, then back down the mountain where we set up cones and played keep away with the football where 5 complete passes was a point, two hand touch style.
    Mosey back to flag for COT.

    It was great to make it uptown to see some brothers YHC hasn’t seen in a while!

    SYITG

  • The Triumphant Return to Okwata – from Fracsac

    6 Pax at Okwata, disclaimer followed by mosey around the fountain and circle up in the grass for normal warmup.
    Mosey to the fountain for Double shots with Jack Webb at the Barre.

    Mosey to the levee top for Peoples disperse Run. Each pax got 2 turns to call an exercise where pax went down levee for 5 x exercise then gathered back up top.

    Mosey to House of Pain and partner up for stations.

    1 – Merkins x 20 and plank
    2 – pull-ups x 5 and then hang
    3 – bear crawl up levee x 5 burpees (timer)
    Rinse and repeat x 3

    Return to flag for Mary

    COT

    NMM

    -Frac week continued with the Pax stepping up to the challenge.
    -There was a nice breeze at 0525, then gone at 0530…..
    -Welcome back Surge! Okwata missed you!!

    Thanks for posting with me.

    SYITG

  • May the 4th be with You – from Boo-Boo

    YHC was finally able to get a Q spot for El Diablo around Rudy, Hokie, and Fast Tax who are locked in a race to be the first to add their name to the miniature bat Hawg received 10 years ago for being one of three attendees at a Zephyrs game.

    YHC lead the PAX on a short mosey to the field for a warmup consisting of ordinary warmup exercises. I added in MNCs since Frac was in attendance. Since there wasn’t 100% dance compliance, a 10 burpee penalty was imposed.

    As YHC was ready to move into the meat of the beatdown, he was met with significant resistance for not including Imperial Walkers in the warmup since it was May the 4th. Being a man of the people, YHC obliged to stop the bellyaching of the sci-fi sect of the group.

    With smiles on their merry faces, YHC led the group to the track for BLIMPS as a mode of transportation to the rock pile bc a mosey just wouldn’t be sufficient. The typically quiet and non-judgmental Rudy pointed out that YHC substituted plank jacks with another exercise. The poor guy forgot that modification is acceptable in the F3 world, and we were still able to spell BLIMPS correctly.

    Upon arrival at the rock pile there was the typical banter regarding rock size. PAX were instructed to figure it out as it is not YHC’s place to judge another man’s rock!

    Off to the 50 yard line for 10 Rounds of Tyson, which consisted of all exercises in cadence. At some point Macgyver showed up late and rockless. Initially he was instructed to rifle carry the “bat” until instructed otherwise, but Triple Shift quickly seized the opportunity to shed his oversized rock by switching with Macgyver. Other PAX, namely Rudy, also took advantage of the opportunity to share/shed his rock with the lad.

    While that was fun, all good things must come to an end. PAX returned their rocks to the rock pile and gather for some Mary in the vicinity of the rock depot.

    Mosey to the flag exactly on time! COT, prayer, OUT!

    It’s always an honor to lead HIM! Thank you for the opportunity.

  • Fun and Frac at the Foundry – from Fracsac

    8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track.
    Warmup was mostly normal stuff, including MNC where dancing was highly encouraged.
    There were no SSH for good reason. They came with 1st COP:
    Shock and Awe with SSH x 5 per round, 10 burpees descending downward. Since we never do 1 burpee, it was 10 at the bottom of the round for 64 total. Cap it off with 6 more to get to 70.
    Partner up with Catch Me if U Can on the Track. Pax 1 starts running backwards while Pax 2 does 3 burpees and then sprints to catch Pax 1. Complete 4 rounds for 12 more burpees.
    Set cones in a circle in the field and split up for two teams of 4 pax. We played a game of keep away with the football where 5 complete passes gets a point, two hand touch style. Fun times!
    Finish off burpees to get to 100.

    Mosey back to flag for COT

    NMM

    -100 burpees sort of sucks, while 100 burpees with a fun game rocks!
    -We get up early to be challenged, and we want to have fun. Adult male recess is something you won’t find at a gym. Keep challenging each other, support one another, and fun! Laughing and burpees? It’s a thing!

    Thanks for allowing me to be part of F3, and know that you are all loved.

    SYITG!

  • Good Morning……Burpees – from Fracsac

    It’s been a long time since YHC visited the 610 Stomp. Good morning burpees needed to make an appearance during Frac Week, and the Stomp was just the place to make it happen. Rules are simple, stay as a group and say Good Morning to everyone we see. A Good Morning reply is 5 burpees, no reply is 10 burpees and harassing a pedestrian is 15 burpees. YHC was the only one that came close to harassing a paddle boarder, that’s not technically a pedestrian.
    3.5 miles and 100 burpees later we met up for the COT.

    Fun times!!

    NMM

    Come on out to the Foundry for the final appearance from BayWatch before he moves.

    RevSox was especially fond of the Burpees, even more so than Bongo.
    Hawgcycle is even going to have Breadsticks print some shirts commemorating this iconic event.

    Frac Week continues…..

    SYITG 

  • Frac Rocks the City – from Fracsac

    Frac week continued with a stop at the AO known as Rock City, The Rock City, The Real Rock City. The theory that Slaughter proposed would once again be put to the test.
    Warmup started with the typical stuff, including 31 SSH and of course MNC where dancing was highly encouraged.
    Mosey to the rock pile.
    Circle up for a little modified shock and awe.
    SSH IC x 5 followed by 10 burpees OYO
    SSH IC x 5 and 9 burpees OYO
    Stop at SSH IC x 5 and 3 burpees OYO
    That gets us to 52.
    Partner up and grab a rock, a big Rock, a Real Big Rock! Heisenberg took this quite literal!
    Partner 1 Carrie’s the rock ahead while partner 2 does 5 squats and 2 Merkins then sprints up to swap. Out about 250 yards and back.
    Throw the rocks back and mosey to the field.
    EMOM x 5 with burpees. 10 for first 3 minutes and 11 for last 2 minutes. That’s another 52!
    Last we played a little variation of ultimate football followed by some Mary with Catalina Wine Mixers x 10.

    COT

    NMM

    The pax proved again that Slaughter was wrong. These men were not soft in the 1st F, they were strong in the 2nd F and they exploded with the 3rd F!
    Thanks for joining me today as YHC celebrates his latest journey around the Sun!

    SYITG

  • Frac Week Kicks Off – from Fracsac

    YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but no “Whiskey-Dicking!”

    Face the bacon for standard warmup which included some arm circles and MNC where dancing was highly encouraged!

    Mosey to the field for a little EMOM with 10 burpees x 5 minutes. The pax easily completed this task, questioning YHCs stopping at 5 minutes!

    Mosey to the hill near the LCM for some gravity derkins and Big boi sit-ups. Then circle up for some bear crawl and Catalina Wine mixers x 10.

    Mosey back toward NOMA with Good Morning Burpees fun. YHC found a young lady walking and veered in that direction. BayWatch yelled good morning from about 50 yards away, which did not earn a return good morning. Said lady seemed to pick up her pace in the opposite direction. 10 burpees for the pax!
    Mosey to NOMA where more good mornings were called out. Total at this point was 80 burpees.
    Set up some cones in the field for a few minutes of ultimate football with burpees . It was 3 on 4, with YHC, Vagabond and Surge thumping the other team. It’s YHCs week, so slight bending of the rules are allowed….

    Back of NOMA for 5 x Sunday mornings.

    Good morning Burpees again on the way back to the flag!

    Roughly 100 burpees complete on top of the other awesome stuff.

    COT

    NMM

    – If you listen to the F3 COT podcast, you heard our Nations Nant’an (Slaughter) questioning if the Pax were getting soft on the 1st F. Frac Week will determine if that is true. The HIMs at the Renaissance proved him wrong! Solid work from these Pax!
    – What is “Whiskey-Dicking” you ask? From the F3 Lexicon it is the Tentative execution of a task. In other words, not completing the burpees because you don’t want to. Are you modifying or are you Whiskey-Dicking??
    – Thanks to the 6 Pax that joined to kick off Frac Week!

    SYITG!

  • A Mary inspired Mothers Day Beat Down – from Heisenberg

    Warm up
    Imperial Walkers IC 11
    Abe Vigoda IC 10
    SSH IC 20
    Diver Down – descending shoulder taps using the Noma Stairs 8, 7,6,5,4,3,2,1
    Plank o Rama – High Plank IC x 10 Parker Peters, Peter Parkers, Mountain Climbers, Plank Jacks , Repeat at Low Plank
    Did you know our Mom’s gained on average 25-30 lbs creating us. To briefly simulate for 30 minutes the commitment and suffering of our mothers endured in giving us the gift of life the four of us took turns front carrying the following “babies” around city park
    1. 30 lb ruck
    2. 30 lb ruck + Acura spare tire (awkward unknown weight)
    3. 20 lb ruck plate carrier and 27 lb kettle bell
    4. 60 lb sandbag AKA “Sandy”
    We carried our “babies” to the screaming tree for some Mary – LBC, Pretzel Crunches 8 count body builders.
    Grab a different baby and continue around the loop. We stopped for some 1776. Performing big boy sit-ups, 5 burpees in the middle and plank jacks.
    Rotate baby and head back to NOMA.
    Finished with 3 Sunday Mornings
    Prayed for Mothers

  • May Day Mahem – from Triple Shift

    With all the talk of a double nickel challenge, I started to run more and subsequently injured myself. Too much, too soon leads to metatarsalgia especially after playing a sand volleyball tourney with Bolt. That’s another story! Anyway, I chose to run less to give my right foot a break and got into my stash of steel and sand.

    I brought a 53lb kettlebell, a 44 lb kettlebell, 2 – 35 lb kettlebells, one 80 lb sandbag and one 45 lb sandbag. After getting everything out of my bus, we slowsyed to the foundry for some five by fives. It was six exercises for five reps for five rounds in 3:30 intervals. The exercises were pullups, bench press (35 lb kettlebells), burpees, toes to bar with a modified option of scaling the toes to bar with the 44 lb kettlebell as an anchor. Here is a youtube video of what I am trying to explain https://www.youtube.com/watch?v=d5yQMplTevU, straight leg deadlifts (45 lb sand bag), wife pleasers on a bench with 80 lb sandbag, and goblet squats (53 lb kettlebell).

    With only 10 minutes left, we head to the back of NOMA for our traditional Sunday Mornings routine (10 overhead presses in a wall sit position followed by 5 donkey kicks above the line and finish with one BTTW handstand press where on the fifth donkey kick, you push feet up the wall and walk your hands in.

    Countoff, Namerama, and COT

    Naked Man Moleskin – Before I took the Q for the workout, there was something bothering me about the May 1st date. I started looking up May 1st to find out the significance of that date. I found out that May Day is also known as Worker’s Day in Europe which is similar to our Labor Day in the United States. Also, May Day was a European festival of ancient origins that was a celebration between the Spring Equinox and the Summer Solstice. Although those were factual answers as to the significance of May 1st, that wasn’t what was bothering me until I finally realized that my dad passed away of a massive heart attack on May 1st, 1983. Aha! That was what was bothering me! It was the long forgotten sorrow of a teenager whose life was forever altered by the loss of a loving and sacrificial father. I pray that I can be half the man he was. In closing, it reminds of the final line in Saving Private Ryan where a mortally wounded Tom Hanks tells Matt Damon to “Earn this…Earn it.” I want to thank all my brothers in F3 NOLA that have helped me become “that good man” and leader. Thank you for your friendship, humor, candor and love! Be blessed to overflowing and SYITG!

  • Qsource Ruck – from Fracsac

    A Qsource ruck was held where men experienced the 1st F, embraced the 2nd F, and shared the 3rd F. There were some runners that ran. Be on the lookout for next week Qsource!