F3 New Orleans

Tag: FracSac

  • 6 year Manniversary — Bongo – from Bongo

    Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo

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    Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

    Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    QIC — Reluctant Yankee

    PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY

  • Burn the Baggage – from Vagabond

    Warmup with Renaissance choir music

    Read 1 Corinthians 9:24-27

    My invitation on Mumblechatter: “Contemplation + Encouragement at Renaissance tomorrow for Pax seeking a specific change in their existence. Bring a piece of personal “baggage” that needs to be burned through a purposeful, strenuous beatdown. We’ll leave it all on the steps of NOMA and become better together 💪🏽“

    With suitcase (baggage) open, I appealed to Pax to share something in life that needs to change. Something you need to let go
    – Anger / unforgiveness
    – Habit
    – Negative feeling
    – addiction
    – Something you’ve been postponing – that you need to do
    – Lie you’ve believed
    – Doesn’t have to be dramatic: (food, drink, TV)
    – Can be unspoken
    – What happens at NOMA stays at NOMA (confidential)
    – Let’s follow up with each other for accountability

    Pax picks “penance” from Menu of Discomfort
    Everyone does exercise together
    End: scribe writes it down and throw in fire and burn it

    Sunday mornings and COT

  • He really said that….. – from Fracsac

    The Star is now The Goldmine, and the new location at Lasalle Park elevates Friday options to another level.
    With the new launch, YHC took the Q to set the new AO on a path to success. With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area.

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

    The thang:

    Route 66 at the light poles with burpees

    Dirty Mac Deuce along the way around the park.

    YHC asked RevSox at one point how many burpees we were to do today. He answered 66. That was wrong so we incurred a penalty of 10 burpees with 14 more along the way to our next stop.

    Complete 2 burpees, skip 30 yards, run back. Rinse and Repeat x 5.

    Mosey back to flag for plank and J-Lo’s.

    COT

    NMM

    – Found some new options for beat downs.
    – RevSox pulled up at 5:29 and said he was supposed to be at the Uptowner to Q. We then heard him mutter something under his breath, something that I can’t put in black and white. I think I’ll bring soap next Friday.
    – 100 burpees down. We could have done more.
    – YHC is aware of what everyone is thinking: what about Q vs Q? YHC will speak with Mambi and the details will be provided to give you that monthly Fix.

    SYITG 

  • Just Chillen’ (literally) at The Ho – from Baywatch

    Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup.

    25 SSH IC
    20 Mountain Climbers IC
    15 Imperial Walkers IC
    15 Arm circles (F/B) IC

    The Thang (Part 1)

    There were 5 trees along one side of the parking lot equally spaced at 10-15 yds apart. So we lined up at one end and did some modified suicides. Crab walk to first tree and back. Do 5 burpees. Lungewalk to second tree and back. 5 burpees. High-knee skip to third tree and back. 5 burpees. Run to last tree and back. 5 burpees. Now that we were all thoroughly warmed up, we moseyed over to the levy (we unfortunately didn’t have a Chevy to keep us warm).

    The Thang (Part 2)

    Elevens were on tap. Star crunches (aka Rower crunches) on one side. Bear crawl up. Do 5 squats. Run down and do burpees on the backside. Bernie Sanders back up. Do 5 squats. Then run down to start again.

    The PAX were able to finish with a minute remaining so we moseyed back to close it out with the COT. Thanks for pushing me gentlemen!

  • Dough Nguyener Beatdown of the week – from Hokie

    The slacker Q was moving slow and arrived at 6:31 and was grateful to Catfish for not cheating the Pax out of any of their workout

    The warmup included 8 count body builders, SSH, grass grabbers, Imperial Walkers & Ascending Testicles

    1st round of the workout
    10 burpees, run from pavilion to RR tracks & back
    100 SSH, run from pavilion to RR tracks & back and circle the six

    During round 1 the Q notices two pax were unable to participate in the runs so a quick modification was made. For all the following rounds, the non-runners would mosey the great lawn and the runs to RR tracks for remaining Pax were changed as follows

    Round 2
    10 burpees, run from pavilion to Cafe du Monde & back
    100 imperial walkers , run from pavilion to Cafe du Monde & back and circle the six

    Round 3
    10 burpees, run backwards across great lawn & back
    100 lunges , run backwards across great lawn & back and circle the six

    Round 4
    10 burpees, run around great lawn & back
    100 Merkins , run around great lawn & back and circle the six

    Round 5
    10 burpees, run around great lawn stopping for 10 burpees in each corner

    Return to flag for COT

    CRAZY IVAN
    RUN CAJUN RUN

    Prayers – Frac’s brother in law passed away at 45 after a stroke. Keep Frac’s sister, Jo, in our prayers.

    After 7 Pax for the workout, we had 8 at Cafe Navarre for Dough Nguyener, Thumb War’s in-laws, King Cake

    Thank you for opportunity to lead, sorry for being a slacker … reminder I was 1 minute late for the start … Q’s should post 15 minutes early! I apologize

  • 36 degrees, 36 reps – from Rudy

    Brrr.. It was chilly this morning. There’s only one way to stay warm. That’s right – break out the Lucky Bear. That’ll keep YHC warm! But it definitely prompted some strange looks from the other folks getting an early workout under the shelter. BUT I WAS WARM.

    The LVCC was apparently chilly, so Snooze, Mama’s Pride and Kuch waited as long as possible before emerging for the workout. Frac, confused by a large green fuzzy thing, joined the OTHER PAX for his pre-thang burpees. Baywatch, wearing 17 layers, looked almost as warm as YHC. And then Saban. Brave Saban wearing his shorts. What’s he thinking…

    At 5:28, Mahatma decided that it was time for the workout to get started. Patience, big chief! At 5:30, YHC issued the disclaimer. And we were off.

    Warm Up: some stretching, then SSH x36 (one rep for each degree that the Mini reported this am).

    Thing #1: Lucky 7s. 7 minutes. Each minute, 7 burpees then finish out the minute with exercise that YHC names. Kuch was strangely quiet, after griping that his heart rate wasn’t moving during the warm up. FInish with 1 more burpee for an even 50.

    Thing #2: Grab some bricks from the Mini, and lets head to the mountain. Going up and over, we’ll stop at the half-way, top, 3-quarter and bottom. At each stop, the PAX will do 36 reps. But… If you finish early, keep rep’ing until the 6 finishes the 36 reps. YHC won’t point fingers, but a certain jolly green figure was usually leading up the rear. Situps, Squats, Twists, American Hammer, Calf Raises, Carolina Dry Docks, Shoulder Taps and Newton Cradles.

    OK, I GREATLY underestimated how hard 36 Newton Cradles (2 is 1) would be. That took a while, and several pauses. Yikes.

    Mosey back to the shelter for 2 rounds of 18x Wonder Bras in the peoples chair.

    COT: Prayers of comfort for Frac’s sister, having just lost her husband at too early of an age. Thanks, PAX, for dragging yourselves out of the warm comfort of your beds to start the day pushing me to be a better man.

  • Westward Ho—down R.E.S.P.E.C.T – from Bolt

    Warm-o-rama
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps(all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    Frac rules enabled (plane coming in=pause the current exercise for 5 burpees then resume whatever was going on (2X)
    Rochamburpees
    winner does merkin/loser burpees and ties both do merkins, reps equal to round (10 rounds)
    Everest(up/over/back the levee):
    Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat.
    Side straddle hop burpees:
    Perform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees (5 rounds/10 burpees)
    Planks Jacks (ICx50, Duh!?)
    Escalator:
    10 jump-ups, 20 burpees, 30 merkins
    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.
    Tie Fighters
    Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force
    Mary
    Dying cockroaches 50x, again—Duh!?)
    Wife Pleaser-Squeezer: heels close to butt, elevate to wife pleaser but hold at the top for three count-lower to ground=1, rinse repeat for 10, Mahatma swore his butt didn’t tingle to which I say BS—too scared to admit it!
    Bogey insisted I was gonna need a defibrillator due to my excessive panting throughout the workout to which I say, if I’m not out of breath there’s no way Triple Shift has even broken a sweat.

    COT: beyond honored to be pushed by you men and appreciate those who joined my respect misery.

  • Where is Snoooooze? and Popeye’s is closed – from Hokie

    There were 10 Pax showing up at two sites.

    Frac, Hokie, Gabby & Catfish attempted to re-launch Popeye’s only to find Lafreniere locked up…. upon redirecting ourselves to what promised to bve a fine beatdown by Snooze we headed to Rock City to find Bogey, Hand Grenada, Tenderloin, Triple and Vagabond standing around waiting for 0530 and Snooze when what should appear was not St. Nick but Mahatma with a flag and disclaimer.

    We moseyed to the middle of the field for a circle of rotating warm up Q’s and exercises.

    Still no Snooze we moseyed to the bleachers for warm up Merkins as we ascended the bleachers… 2, 4, 6, 8, 10, 12 & 14

    Now mosey onto the playground for three rounds of three pull ups… and one scary moment as Vagabond took a hard left into a crossbar across the nose…By the grace of God, no stitches and as of this writing he is ok

    As Q’s continued to rotate and there was some mumbling about burpees, we ventured to the rock pile where Bogey took the lead with “impeccable directions” of “grab a rock with some weight to do some exercises and mosey over yonder”. As we wondered, some of us discovered we really could do two things at once, … like walk and curl, then … stop and disobey 😉

    We rifle carried and curled, then stopped and squated 😉 Now mosey some more with indigenous walk while carrying rocks towards the parking lot where Vagabond jumped back in with some control… a descending ladder of thrusters, lunges and russian twists (10, 8, 6, 4 & 2)

    Noting we were running out of time, we started our way back to drop off the rocks and Hand Grenada wrapped us up with dying cock roaches, wife pleasers (where cries of “Where’s Heisenberg?” were heard) and wrapping up with LBC’s.

    Back to our flag and Tenderloin (who knocked out 3/4 of a mile) and our COT.

    At Coffeeteria we met up with Kenner Brah who said he and Heisenberg went to The Joy at Erlanger

  • Who Wears Short Shorts at Renaissance – from Thumb War

    Ideal conditions: Temp was around 38 belt felt like the 20’s with the wind chill.

    Pax (7):
    Thumb War (Q)
    Triple Shift who pulled up just after me around 6:15 and made a lap around the Big Lake to warmup
    Frac Sac
    Catfish in his hunter’s orange and flops
    Heisenberg – Holy Shit. Pictures are worth a 1,000 words, but I was concerned about balls to the wall later in our workout. Let’s just say he’s Crazy Ivan ready, presuming he’s recovered from his knee scope
    Hokie Pokie – fully clothed and layered like me.
    Vagabond – clearly envious of Heisenberg

    Warm-a-Rama all IC:
    Hillbillies – unbeknownst to Catfish that LSU had a basketball team and lost to ArKANSAS the day prior felt I owed these to Hawgcyle
    Abe Vagodas
    SSH Burpees – 5 SSH by 2 Burpees (25/10 Total)
    Bat Wings
    Self love
    Mountain climber

    Mosey to the Big Lake bridge for bench work:

    Left leg step ups
    Dips
    Right leg step ups
    Incline Merkins
    Box jumps
    London bridges

    Mosey to Singing Oak Tree for Ring of Fire – 3 rounds holding Al Gore and then 10 Squats. The chimes very melodious and meditative and had be contemplating a yoga audible.

    From Singing Tree, we Bataan Death Marched or Burpee Catch Me If You Can Indian Run to the Foundry (3 burpees)

    Quarter MURPH on your own
    25 Pull Ups
    50 Merkins or Big Boy Sit ups
    75 Squats

    5 rounds of Sunday Mornings – 10 Air Presses or Overhead claps in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Heisenberg said everything stayed in.

    Mary
    Flutter Kicks, Tin snips, Freddie Mercuries, Penguins to wrap up it up 7:15

    In COT it was encouraged to reconnect with any sad clowns among us. Those we haven’t see in a while. Also Run Cajun Run “team” format presents a great opportunity to EH and introduce to F3.

    100% participation at Coffeeteria plus Gabby.

    I’m certain of one thing. Tthe cold was no much for this group this morning.

    Thank you for the opportunity to lead my first Renaissance. Thank you for showing up!