F3 New Orleans

Tag: FracSac

  • KB & the Frac – from Fracsac

    Kenna Brah was excited to see YHC, so excited that he immediately started doing burpees upon seeing me. “Could this day get any better?”, asked my inner awesome voice. YHC quickly remembered to give a disclaimer, then figured my older brotha from another motha might need a little warmup. So we began with SSH and did some other regular warmup stuff, ending with 10 x 8 count BBs. Then it was time to mosey to the levee to take advantage of the concrete apron that was begging for attention. Since KB (that’s what we’ll refer to him as now) wanted burpees, who was YHC to deny him, or should I say HIM? Elevens with burpees and merkins, stopping at the top of the levee for 5 squats each time. KB really seemed to dig it. We then moseyed to the benches for some Power Ups, derkins, dips, and Bulgarian Split Squats. Those Bulgarians really know how to deliver the burn, I guess that’s why they invented that style of squat. If anyone knows a Bulgarian, please EH him, we need more info on this split squat thang. We saw a couple planes, so we did more burpees, cause that’s kinda what we do. We finished off with some Mary, kickin’ it with the Scuba Diver!

    COT

    Great stuff!

    SYITG!

  • Olympic Training – from Fracsac

    It was a long shot, but worth a try. YHC reached out to Dennis Shaver to see if he could up our sprint game. He said the only day he could join us was 15 February, and he would make us masters of the sprint. YHC had no idea he would bring the LSU marching band, which woke up the Pontiff neighborhood! It was an incredible display of track and field glory! Coach assured YHC that he could get these legs to Olympic speeds in just 45 minutes! These legs have never moved faster than they did today. The marching band and cheerleaders helped too. The entire neighborhood gathered on the bleachers to witness history in the making. It was glorious!!

    COT was quick….

    SYITG

  • Mining for Gold – from Fracsac

    The Goldmine is rich with options, so YHC committed to planting the shovel flag and explore what the AO has hidden. With my imaginary pick axe in hand, a disclaimer was given, and the mining for non crypto began. 
    YHC was joined by two other Pax, Triple Shift and BayWatch. We grabbed a jump rope and 60 lb sandbag and did a short mosey next to the outdoor equipment recently completed by JP recreation folks:

    Warmup was the usual stuff.

    First up – Stations
    Sandbag Clean to Overhead press – AMRAP
    Jump rope – AMRAP
    Burpees x 10 – timer

    Rinse and repeat

    Next up – a short mosey to Arts building for Dirty Mac Deuce
    4 rounds of 3 x 12 count exercises – one arm, one leg, one core. Lap between each round is up the Performing Arts steps and down the ramp.

    Off to bleachers for step ups and dips

    Continue the mosey to other side of park for a look at the other outdoor gym recently completed. Stations again with dips, big boi sit ups on the decline bench, and burpees as the timer.

    Mosey back to the flag for a minute of stretching and CoT.

    NMM

    -Apparently the pax at the Uptowner were confused that YHC didn’t show with a promise of burpees. They’ll need a bigger carrot than that.
    -Bolt was so amazed by the presence of Hawg’s wood that he had to show his own to Rudy, which he supposedly asked Mambi to carry. At Coffeteria we were told that Hawg was so distraught by Bolts wood that he ran away before the beat down was complete.
    -Rudy seems to have trouble counting, especially when it comes to Burpees. The whole concept of the EMOM is probably beyond his comprehension, or maybe he was just preoccupied with trying to choose between which Pax wood he wants more. Don’t worry, YHC won’t judge.

    SYITG

  • Minimal run at The Scrum – from Boo-Boo

    Tired and sore from the weekend, YHC was greeted by a very chipper Vagabond and Fracsac. Hokie looked like I was feeling, and RevSox (the guy who is from the most northern latitude of all of F3 NOLA) expressed his disdain for the cold, despite having less exposed skin than any of the other PAX.

    A very short mosey to the running path for normal warmup exercises and mountain man poopers. 100% dancing participation was noted during Moroccan Nightclubs. It was that kind of morning.

    To RevSox’s dismay, there was a clandestine agreement not to run on this particular morning. Instead, our mode of transportation would be Boo-Boo style BLIMPS, which consisted of karaoke and Bernie Sanders while traveling to each bench. At each bench along the way to the soccer field, the PAX did the following:

    10 burpees
    20 Lunges (2 is 1)
    30 Incline merkins
    40 Monkey humpers
    50 Pickle pounders
    60 Squats

    Once at the soccer field and again to the dismay of RevSox bc of burpees and the lack of running, the 300 was explained. PAX paired off in corners of half of the soccer field. PAX 1 of each group would begin an exercise designated to that corner, while the other PAX completed 10 burpees, then they switched. PAX 2 would pick up where PAX 1 left off in the count. Rinse and repeat until 75 of the designated exercise was completed. Then both PAX would bear crawl in a counterclockwise direction to the next corner to complete 75 reps of another exercise in the same format. The designated exercises for this 300 were Squats, Shoulder taps, LBCs, and Merkins.

    After completing the 300, it was over to the bleachers for a round of 20 dips followed by right leg step ups, then 20 more dips, followed by left leg step ups.

    A mosey back towards the flag to keep RevSox happy. Ended with four minutes of
    Mary.

    COT and done!

    Leading a group of leaders is always an honor.

  • 25 was the number of the day! – from Boo-Boo

    Mothership

    It’s no secret, YHC does not like cold weather. Upon arrival, the air temp was 34ish with a stiff north wind bringing windchills to 25 degrees. Days of rain preceding created damp and cold! Catfish shows up in a t-shirt and shorts, but at least he had shoes and socks.

    A short mosey to the parking lot across from the flag for what one would think are normal warmup activities; HOWEVER, choosing to forego Moroccan Nightclubs during arm warmups brought us to what only YHC can describe as near mutiny. Therefore, Moroccan Nightclubs were completed out of order, which barely fixed the problem.

    After the warmup debacle, PAX moseyed to NOMA for the following:

    25 merkins, mosey around NOMA x4

    Plank Jack waiting for 6

    25 X-factors (2 is 1) mosey halfway around NOMA x4

    Plank Jack waiting for 6

    Next a mosey to the Children’s Museum to take advantage of the coupons. Three rounds of the following were completed:

    25 triceps extension/chest press
    50 yards, 10 mountain climbers (2 is 1), and back

    25 squat, curl
    50 yards, 10 mountain climbers (2 is 1), and back

    25 rows
    50 yards, 10 mountain climbers (2 is 1), and back

    Coupons returned and mosey back to the flag for some Mary and a mosey around the parking lot to give us 3 miles towards RCR.

    COT and coffeteria followed.

    It is always a privilege to lead a group of leaders. And a special thanks to Catfish for pushing me to commit to a Mothership Q. It was good to be back!

    #Mothership #Boo-Boo#Hokie #Catfish #Snooze #Fracsac #Gabrielle

  • Wherever two or … well, two are gathered… – from Hokie

    As the clock read 0627, YHC arrived at Renaissance to one Pax doing burpees waiting on the Q’s arrival.

    After hearing the 0629 alarm, YHC started with a disclaimer including realizing there may possibility be only two in attendance while the thermometer read 37° Or was it The Q’s calendar stating Sandbags that scares Pax from attending.

    Either way, we started with a warmup mosey loop at the entrance of NOMA, Abe Vigoda x10, another loop, and grass grabbers x10, another loop and arm circles x 10.

    For the Thang, Pax 1 would mosey a loop around NOMA while Pax 2 would perform exercise, then switch

    Rounds 1 & 2, exercise 60# sandbag burpee thrusters

    Rounds 3 & 4, 60# sandbag bench press

    Rounds 5 & 6, 60# sandbag toss over the shoulder

    We then moseyed to back of burpees before 3 minutes of Sunday mornings then back to the virtual flag & COT and the arrival of a 3rd Pax who escaped a house full of 9 girls for a run

  • Krazy Ivan IV: Speedy Sings, Fracsac Frowns – from The Hammer

    It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair…for Fracsac apparently. The man who has a folder on his phone dedicated to the Freedom Hammer was crestfallen for a second year running. Bordering on tearful, Fracsac and his Southshore breathern had to witness a spritely Speedy Gonzales hoist the Freedom Hammer in triumph after the Northshore thumped the Southshore for the Crazy Ivan IV, 257 to 153. Precision results, thoroughly vetted and audited by the governing body, are as follows:

    1. Speedy Gonzales 31:22 (6:30 average pace)-recruited years ago by Jose 10k
    2. Amnesia 33:55
    3. In Time 34:07
    3. Cowbell 34:07
    5. The Hammer 34:34
    6. Saban 35:09
    7. Kuch 35:37
    8. Steve 36:45
    9. TankedUp! 37:20
    10. RevSox 37:36
    11. Sogo 37:47
    12. Hog’s Breath 40:25
    13. Thumb War 41:30
    14. Bongo (time between 41:30 and 42:43-you should have found me afterwards Bongo!)
    15. Snooze 42:43
    16. Pelican 42:44
    17. Shooter 43:34
    18. Flea 45:16
    19. BBQ 46.35
    20. Russo 46:55
    21. Jose 10k 47:38
    22. Pai Gow 49:55
    23. Baywatch (it was raining hard, lots was happening, Hog’s Breath was talking to me…sorry Baywatch I didn’t get your time)
    24. Belloq
    25. JV (not that JV, the other one) 55:19
    26. Kenner Brah
    27. McGiver

    And honorable mentions to PickAxe and Chainsaw, The Hammer’s 2.0s, who finished the first lap together in a blistering 13 minutes.

    Thanks for coming out guys. You all get a trophy for participating in this unequivocally, completely stupid and utterly pointless annual competition. YHC was thoroughly impressed with the total disregard for your personal wellbeing and safety and looks forward to a repeat performance same time next year. Over and out.

  • Hawg and the Dummies – from Rev Sox

    The Wally Run began at 5:15 with Hawg, Two Yutes, and YHC. Two dummies and the Captain of Who Dat? Hot and Spicy (or something like that). The dummies and hog ran 1.25 miles by 5:30 when the remainder of the Pax arrived.

    The rest of the Pax started the run at 5:30 with numbers leaning heavily in favor of the Dummy Runners. Good showing team. It’s the Wally, so everyone ran until 6:15 followed by the count-off, name-O-rama, announcements, intentions, and prayer.