F3 New Orleans

Tag: FracSac

  • Shock and Scrum – from Fracsac

    Charmin, RevSox, Boo-Boo and PVC showed up at the Scrum ready to get stronger.
    With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area near the outdoor gym.

    Warmup consisted of the usual stuff, skipping the unnecessary stuff.

    Stations at the outdoor gym:

    Sandbag over shoulder toss x 10 (timer)
    Big boi sit-ups
    Merkins
    90 degree arm hang
    Step ups

    Mosey to the middle of the bird watching zone for dips and derkins.

    Mosey to a new spot of grass and feel a little shock and awe

    5 SSH 10 burpees
    5 SSH 9 burpees
    5 SSH 8 burpees
    ……
    5 SSH 2 burpees
    5 SSH 1 (NOT) 10 burpees! Who does 1 burpee??

    Mini Dora

    50 burpees
    100 big boi sit-ups
    150 squats

    Back to flag for COT

    NMM

    RevSox really likes burpees. Seriously, he’s very vocal about it.
    Boo Boo likes chasing rabbits, and he’s agreed to Q a beat down with that theme as the premise. It’ll be Epic!
    Charmin has a gift for sarcasm, which makes him ideal for F3. His Qs are gonna be the best.
    PVC has embraced this F3 Thang with 7 consecutive posts! T-Claps

    Love you brothers!

    SYITG

  • Perfect F3 weather – from Kenna Brah

    4 PAX bravely faced the elements in the shadows of Thrillville
    Appetizer:
    Mosey to the GYM
    Arm Circles
    Tin Soldiers
    Imperial Walkers
    Twists

    A version of Route 66
    On the jogging path
    10 Walking Lunge to next light – 10 Merkins for 3 lights
    Bear Crawl next two lights – 10 Merk at each light
    Rev walking Lunge next 3 lights – 10 merks again
    At the entrance
    3 station Rotation: 10 rep 5x
    On your SIX and backup without using hands
    Below parallel leglifts while on an elevated flat surface
    Slow Squats
    2 PAX left their phones in the open when rain came, so we hustled back to the Gym to complete the action
    Finished with Mary
    COT

    Thank you!!

  • Cool Cardio at the Mothership – from Fracsac

    YHC took the Q at the Mothership knowing it was going to be a cold and miserable morning.
    With a brief disclaimer given, 6 pax headed to the peristyle. Bogey, Catfish, Triple Shift, PVC and YHC circled up for the Warmup.

    SSH, GG, and Hillbilly’s followed by a mosey to the Storyland entrance. Finished with some arm circles with Moroccan Night Club where dancing was enjoyed by all!

    EMOM x 5 With 10 burpees (50)

    The Motivator!

    Stations:
    10 cleans with Sweetness aka 60 lb sandbag(timer)
    Derkins – AMRAP
    Big boi sit ups – AMRAP
    Jump rope – AMRAP
    SSH – AMRAP
    Step ups – AMRAP

    EMOM x 5 With 10 burpees (50 more)

    Mosey to the big lawn for some more fun with sweetness. Pax helped to make this really suck:
    Plank up and pull sandbag thru all pax and back, last pax bear crawls to the end. Rinse and Repeat.

    Embrace the suck: 7 SSH, 7 Merkins, 7 Bobby Hurleys over and over for 3 minutes.

    Finish off with some Mary with a couple rounds of Burpees sprinkled in to hit 120 total.

    Back to flags for COT

    We were warm and far from miserable at the end. Thanks for posting with me.

    There was supposed to be a down range Pax, but not this day.

    SYITG

  • YHC at the OG – from Fracsac

    YHC hasn’t been to the West Bank in some time, so a visit was in order. The Pax eagerly handed the Q of the OG to YHC.

    Short Bus, Slinger, FireFox, and T-Square were ready for what YHC had in store….so a disclaimer was given.

    Warmup consisted of regular stuff, minus The Moroccan Night Club, which was noticed and YHC was happy to hear! That will be fixed in the future!

    The Pax was a bit quiet, in need of Motivation!

    Motivator!! (Want more info? Just ask!)

    Mosey to the top of the levee for Route 66 with burpees.

    We couldn’t stop at just 66, so add 4 for 70.

    Mosey to the river steps for sets of incline merkins, step ups, box jumps, and dips.

    Back to the flag for some more cardio, Embrace the Suck! 7 SSH, 7 Merkins and 7 Bobby Hurleys over and over for 3 minutes. Goal was 8 rounds, some got close.

    Finish off with Mary, with a little Pax Choice.

    COT

    Loved visiting my brothers on the Wank!

    SYITG!

  • The Wally Ladder – from Fracsac

    The Wally Sprint is one of the most undervalued AOs in the region. YHC decided to step up and take the Q. The following was outlined, following the disclaimer:

    1 mile warm up

    Ladder work:

    100 meter race pace
    100 meter recovery

    200 meter race pace
    100 meter recovery

    300 meter race pace
    100 meter recovery

    400 meter race pace
    100 meter recovery

    Down the ladder and back up until time runs out.

    Welcome to our FNG – Welcome PVC!

    COT

    Good Stuff!

  • Tulips at the Renaissance – from Fracsac

    YHC was way off mission for a couple weeks and knew the best way to kick off the get right campaign was by taking the Q at the Reni.

    Vagabond, Hokie, Heisenberg and MacGyver joined YHC just to see what was in store….but they knew…

    With the Tulips in bloom, this was the ideal opportunity to share some fun facts about these highly sought after perennials.

    Warmup was typical stuff, like SSH, AV, GG, and AC. Threw some IW in too. Finished with 10 x 8 count Body builders.

    Mosey to the Tulips. 10 burpees OYO.
    Fun fact, tulips only bloom for 3 to 7 days, so we did 3 minutes of embrace the suck:
    7 SSH, 7 Merkins and 7 jump squats (AMRAP)

    If you ever run out of onions, use a turnip bulb. It’s edible. That was a very useless fact….
    EMOM 10 Burpees x 5 minutes

    Mosey a little further down. Tulips come from Central Asia (not Holland) and the word comes from the Turkish word for “turban.” I guess the tulip looks like a turban. Another Embrace the suck x 3 minutes.

    Mosey to the singing oak.
    EMOM 10 Burpees x 5 minutes
    If you ever need color in your dish, use tulip petals. They’re edible.

    Mosey back to the Tulips. How many petals on a Tulip? There are 3. It looks like 6 because the sepals are very similar to the petals.
    EMOM 10 Burpees x 3 minutes.

    There are approximately 150 species of tulips, and we completed 150 burpees total….

    Head toward the back of NOMA. What’s the only color of the rainbow that does not truly exist in Tulips? MacGyver guessed blue and he was right!

    3 minutes of Sunday Mornings.

    Back to VSF for COT.

    100% attended Coffeteria!

  • The Scrum Drum – from Bolt

    Music of course; much of which made Charmin cringe—mission accomplished.
    Warmup:
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps, Moroccans all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    The Thang:
    Z90s: 5 thru 20 reps/4 exercises, mix crabs forward/back>bear forward/back between trees and switch exercise.

    Round 1: burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (crawl bear): burpee, R/L side squats, diamond merks, LBCs

    Chumbaburpee:
    SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.

    COT. Welcome FNGs Pillsbury and Focker!

  • Renaissance Run with Burpees – from Hokie

    On this beautiful Family Gras weekend two local Pax and one down range Pax posted for a mosey & burpees.

    We left NOMA and headed to Bayou St John with periodic stops for 10 burpees.

    Out for about 20 minutes (the park area just last the post office & Wrong Iron) and return.

    150 burpees and 2.5 miles later we were back on the steps of NOMA for bear crawling up the stairs of NOMA, burpees, duck walk up NOMA, burpees, and crawl bear up the stairs and… BURPEES!

    At 0710 we went to the back of NOMA for Sunday Morning.

    At 0714 we returned to our virtual flag and more burpees to seal the deal!

    Thank you as always!!!

    It was a pleasure to lead with Frac and also Baby Back, posting down range from Memphis

  • 2 is the loneliest number – from Kenna Brah

    2 total Pax for the Scrum – reversed roles from W’ho, but same two PAX.
    Quick Mosey to the Gym for Warm up
    20x Imperial walkers
    15X Torso Twists
    15x Tin Soldiers
    15x Low Slow Squat
    Danced around some equipment – no joy there – moved on to Thing 1
    For every Light Post To the Cultural Center, we did various things
    L Side Linge – 5 Mercs
    R-Side Lunge – 10 Dips at the Bench
    Bear Crawls/10 Squats
    Reverse Lunge/10 Wife Pleasers
    High Knees/5 Mercs
    Butt Kickers/10 BB Sit Ups
    Other Assorted moves I can’t remember – ☹
    Arrive at the Cultural Center –Thing 2 – DORA
    100 Mercs
    150 Squats
    200 BB Situps
    Timer Bernie up the Ramp and around
    Thing 3 –
    While 1 PAX Holds Peoples Chair – other PAX bounds up the stairs and does 5 Dips on the railing – 5 Rounds
    AT the Ramp – Side Shuffle up and down the ramp
    At the Entrance – 10x 10 Sec Wife Pleasers , Feet on Bench
    Back to Flag – 3 Min Left –
    Mountain Climbers
    Plank Hold

    Done
    COT

  • Monday Audible – from Mahatma

    After a disappointing Super Bowl game where Go-Devil lead another Rams team to a victory influenced by ref throwing yellow flags this time I was so looking forward to throwing rocks at RC. Yet for some strange reason just before hitting the I-10 ramp there was a thought to check the Q schedule (as I very seldom check emails on Sunday or early Monday, if in fact reminders are still sent) as to who was leading…….damn an Audible was just called as I see Mahatma was signed up to Q the scrum! Mindset changed now I had to floor it to make that journey to the “rough” side of Metry!
    Burning rubber I enter the stadium parking lot to see 3 silhouettes standing in the wet grass scratching their head as if to be wondering if they had to call an audible for Qing amongst themselves yet as my truck comes to a stop and my shoes hit the deck……game on!

    Quick disclaimer and a short mosey to the play set a short warm up ensued:
    25 SSH
    10 Mnt Man Poopers
    10 Side Lunge
    10 Imperial Walkers
    10 Peter Parker / Parker Peters
    All got on the parallel dip bar – 5 count
    Same for the monkey bars – 5 pull ups

    Mosey to the Performing Arts Bldg
    Ascend to the “skybox” and pair up for a mini DORA:
    50 Merkins
    100 jump sqts
    150 dips
    Flip / Flop
    Timer was to run down the ramp to the street and around to ascend the stairs back to the sky box. Max reps 25 then hold plank to wait – until we got to dips max out reps while partner was running.
    Once complete we moseyed back down to the benches in front of the PA center 2 rounds of box jumps, decline , incline merkins , step up dips and split sqts.
    Mosey to the parking lot for 5/11 (1 less then 66). 5 merkins at each lamp post X 11 with some form of made up animal movement between each post. When completed we moseyed back to the start. YHC grabbed his phone (hey this is Metry – NOT NOLA so leaving your phone on the curb is not a risk)!

    Line up for an Indian run back to the play set finisher 2 rounds of 5 dead hang pull ups (assisted if needed) then 5 parallel bar dips.

    5 minutes of Mary:
    Gas Pumpers
    Big Boy Sit Ups
    Baby T’s
    And real scuba kicks

    Back to the flag for COT