F3 New Orleans

Tag: FracSac

  • The Heisenberg Switcharoo – from Mr Rodgers

    On the fateful Saturday eve before the Reni, Heisenberg proclaimed with the confidence of a man holding a Q card that burpees were a guarantee the next morning. Naturally, this led to the assumption that Heisenberg was taking the Q. A quick check of the calendar revealed a twist: Heisenberg was signed up for the following Sunday, and the Reni Q sheet was blank. Could it be a scheduling oversight, or was it hubris? Either way, Mr. Rodgers decided to teach Heisenberg a valuable lesson about assumptions… with a classic Switcharoo!

    Arrival:
    A wet and gloomy morning greeted 10 pax at the Reni. Heisenberg strolled in, brimming with confidence, ready to lead. But before he could even puff out his chest, Mr. Rodgers swooped in and boldly declared, “This is my neighborhood now.” In his defeated state, Heisenberg meekly asked, “Will there be burpees?” Spoiler: There were burpees. Lots of burpees.

    The Warm-Up:
    In true Switcharoo fashion, Mr. Rodgers flipped the script with a warm-up on the move,

    Mosey, stop for 10 Grass Grabbers.
    Mosey, stop for 10 Abe Vigodas.
    Mosey, stop for 10 Low Slow Squats.
    Arrived at “Mr. Rodgers’ Foundry” to cap off with 30 Side Straddle Hops.
    By now, the pax had the look of men who knew they were in for it.

    The Beatdown:
    Cue the ’80s hairband metal. It was time to work:

    Upper Body Circuit (3 Rounds):

    Station 1: Pull-Ups
    Station 2: Dips
    Station 3: Merkins
    Station 4: Hanging Pulls
    Station 5: Dead Hang
    Station 6 (Timer): 10 Burpees
    Pax worked nonstop until the timer finished, because rest is for the weak.

    Lower Body Circuit (2 Rounds):

    Station 1: Bobby Hurleys
    Station 2: Side Straddle Hops
    Station 3: Squats
    Station 4: Split Lunges (Left Leg)
    Station 5: Split Lunges (Right Leg)
    Station 6 (Timer): 10 Burpees
    The pax were blessed with a trifecta of Sunday mornings . With seconds to spare, the group raced back to the COT for Name-O-Rama, an announcement that Heisenberg would still have to write the BB , and a moment of prayer.

    Moral of the Story: Always check the Q sheet, and never challenge Mr. Rodgers in his neighborhood. Burpees may be inevitable, but the Switcharoo is legendary.

  • Frosty Front – from Pinewood

    Joint Q between Chips, Catfish, Fracsac, and YHC to satisfy today MABA goal

    Conditions: 45 F / E 12 mph

    Warmup:
    Slow Abegodas x10
    Motivators x7
    Forward and Reverse Arm Circles in Tiefighter lunge position x20
    Seal Claps x10
    Grass Grabbers x10

    Mosey across the street to the lakefront

    Thang One: 40 burpees
    At every light pole do 5 burpees x6
    Last 2 poles do 5 bodybuilders x2

    Thang Two:
    Hillbilly SSH x20
    SSH x20
    Jumping Lunges x20

    Thang Three: Elevens (110 burpees)
    Starting with 1 burpee with a mosey to 10 bodybuilders and a scantron mosey back to burpees
    Freddy Mercuries to wait for the six

    Mosey back to flag: watch for curbs!

    Cooldown: 10 Burpees

    COT

    Totaled 160 burpees on the 2nd day of the new year!

  • Substiture teacher – from Kenna Brah

    In the foggy dew of the gloom where men grind out a new life, I approached the field with confidence. Putting on a beat-down worthy of Mr Rodgers is no small feat, but, chaos rules here and we were headed toward a great time together.

    Once the PAX had assembled, we mosey’d to the rocks We had a down ranger from Houston, DINGHY. A former NOLA native.
    Warm-ups arm circles imperial walkers combo meal ple’ squat, picked up rocks rifle Carry to parking lot

    Round 1
    start with five Hellraisers walk parallel to the next tree WITH ROCK
    10 Merkens on the rock walk back to the start repeat the first two exercises. Moving from tree to tree
    15 tricep extension so 5,10,15 each time returning to the start to repeat the first exercise

    Round 2 – Same movements as Thang 1 ( Between trees, return to start after each movement)
    5 sumo squat, then backwards, walk to the next tree, holind rock in a static curl position
    10 lunges
    15 Curtsy lunges every time coming back to the beginning

    Round 3
    5 pullovers
    10 chest press
    15 Rock on hips, wife pleasers

    Return to Rockpile for Mary with the rock, COT

    Prayers for aging family mental health during the holidays suicide prevention, general friendship

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  • 2024 Rock City Review – from Hawgcycle

    Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW

    Ten men met in a thick fog for a Rock City 2024 Year End Review.

    Warm-up:
    • SSH x 20
    • Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
    • Grass Grabbers x 10 – The natural follow-up
    • Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
    • Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standing

    The Thang:
    Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.

    Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.

    Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.

    We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.

    Architect’s Manniversary Workout – We recreated a portion of this workout.
    • Architect – 12 Thrusters
    • Hawg – 12 Curls, Architect – 10 Thrusters
    • Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
    • Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 Thrusters

    Mosey with the Rock to the Flag

    Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.

    Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag

    NMM
    Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.

  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!

  • The 12 Days of Fitmas, 9 Days before Christmas – from Bolt

    KB was the first to both call for and seek accountability, quickly followed by Boo-boo. YHC decided to participate and then realized it was the last chance of the year to give the pax their annual gift—12 Days of Fitmas…the Q shall b YHC’s! Frac would b pleased that Rapper’s Delight would b replaced by 120bpm Christmas playlist.

    The Thang: Each additional day will add an exercise and the corresponding number of reps resulting in a ladder workout:
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 squat jumps+20 burpees, 1 min wall sit+30 tricep dips, etc. COT.

  • The Mogadishu Mile – from Kilo

    YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.

    Disclaimer, mosey, Warm-o-rama, then the Thang:

    4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.

    Finish with announcements, intentions and COT

  • Mana FLow Brah – from Kenna Brah

    YHC was feeling frisky and thought of a delightful combo meal for the PAX.
    Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.

    Warmup – using random rep counts to keep everyone in a chaotic mood.
    Arm Circuit
    Finished with some North African Sance Salon moves
    Imperial walkers
    Toy Soldiers
    Low Slow Squats

    Thang a majig Combo Meal
    5 Sets
    Move 1 – 15x
    Form Standing Position – Inch Worm out to a Merkin
    Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
    Move 2 15x
    With Coupons –
    Curl Up to OHP To Tri Cep, Return to Curl Down
    Move 3 15x/leg
    Coupon Hold – Lunge

    Move 4
    Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
    That’s a set, repeated 5x

    That was alot more work than I expected, so everyone was breathing hard

    FINI
    On your 6, hold coupon behind your head, knees in LBC position
    Pull coupon to over your , elbows touching knees, return to starting position
    10x

    Holding Coupon Over your chest – Protractors 3 rds

    Side Plank – 10/side

    Times up – Mosey back
    COT

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG