F3 New Orleans

Tag: FracSac

  • El Diablo in the Fall – from Fracsac

    El Diablo is an AO where limits are to be pushed and new nearly impossible feats of strength are to be embraced. This was the intent at Pontiff this day where 6 pax converged to embrace the suck. With a cool breeze signaling the entrance of Autumn, Bogey, Boo-Boo, Hokie, Thumb War, RevSox and YHC got after it.

    Disclaimer given, then short mosey to the waterlogged field.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    BLIMPS can be tough, but we would put a theory to the test that SBE is a real thing. Glad you asked (you know you did). SBE means Simple But Effective.

    BLIMPS are composed of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks and Squats.

    Start with 5 Burpees OYO, then 5 of the LIMPS in cadence. Run a lap around the track.

    Next round was 10, followed by a lap, then 15, then 20 and onto 25 where we ran out of time. We got two-thirds through the 5th round.

    COT

    NMM

    -Check on your F3 brothers. A pax could be in a mental battle where the wounds are deep but strategically well covered. We need each other now more than ever.
    -Lafitte recovery trip is scheduled for Saturday leaving from some coffee shop that has other stuff. You had to be there to understand, but know it was funnier than that really funny Dad joke. Anyways, check Slack for details. Bogey has the deets.
    -Fall is here, at least for now. Let’s hope it keeps the hurricanes away.

    SYITG

  • Burnin’ Down the Holy Day House w/ Rings of Fire – from Baywatch

    5 PAX joined yours truly to push themselves on this Sunday morning. The pleasantries were exchanged, disclaimer given, and then we moseyed to the museum steps for a warmup IC:

    SSH 25x
    Arm circles forward/backward 15x
    Grassgrabbers 15x
    Windmills 15x

    With the warmup complete, the fun stuff began. First came the Deep Sea Divers down the museum steps with 1 merkin per step. Then we turned around at the bottom
    and repeated back up to the top. Next we moseyed over to the pond to make one lap with three stops along the way. Rings of fire occurred at each stop with 3 rounds and 10 reps per round.

    Stop 1 was a static Al Gore with jump squats round 1, Mary Janes round 2, and 180 jumps round 3.

    Stop 2 was a static plank with diamond merkins, shoulder taps, and merkins.

    Stop 3 was a static six inches with flutter kicks (2 is 1), dying cockroaches (2 is 1), and box cutters.

    With the lap finished we moseyed to the foundry. 4 stations; 2 rounds; 1 person per station. Pull ups, big boy sit-ups, derkins, and the timer was a run to the track with 5 burpees and return.

    After that we moseyed back to the museum to finish off with Sunday Mornings. This is where Catfish and Tripleshift met the rest of the group to finish off the beat down. Catfish had just completed Week 2 of IPC with an awesome sub 30 minute time.

    Then back to the flag for name-o-rama, announcements, intentions, and a prayer.

  • The Star of the Pyramid – from Fracsac

    YHC committed to the Star of the View as the IPC was completed Monday, and this guy had no intention of making a second go of it.

    Not sure who would be present, a simple beat down was prepared. Luckily Kimchi and Mambi showed up to prevent a one Pax show.

    Disclaimer given, then mosey to the lake side of the levee.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    Call in a Ponzi, a ladder, or a pyramid. Build upon each with a lap between. The lap was up and over the levee to street and back, completing 5 jump squats on top of the levee. Anytime a plane came, more burpees!

    5 Burpees
    10 big boi sit ups
    15 Merkins
    20 flutter kicks
    25 LBC’s
    30 Lunges
    35 shoulder Taps
    40 monkey humpers

    COT

    NMM

    -Next week is when the Q vs Q comes back with Boo Boo vs Kuch. You’re not gonna want to miss it. The belt provided by Mambi is over the top!
    -Lots of opportunities to help hurricane victims in the weeks to come. Check out Slack or Mumblechatter for deets. Not on Slack? Ask on Mumblechatter to be added and drop an email. Not on Mumblechatter? I’m speechless…..

    SYITG
    

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • Frac’n Awesome – from Fracsac

    YHC arrived at the AO a little early to take part in the planned pre beat down prayer that was set up and supposedly hosted by one of our resident preachers. Being it was YHC and Kennah Brah that posted, Kennah Brah donned his preachers hat and led an outstanding prayer to inspire YHC into taking the Q. With the shovel flag planted, a brief disclaimer was given, then we got to it.

    Short lap around the parking lot.
    IW IC x 15
    GG IC x 10
    AV IC x 10
    HB IC x 15
    Bat Wings ending with MNC and dancing!

    The Thang

    The Motivator! Deconstructed SSH starting at 10 down to 1.

    11s with Burpees and Big Boi sit-ups in the parking lot. Mode of transportation was running.

    Mosey to base of pier for Dora:

    100 hand release Merkins
    200 LBC
    300 squats

    One pax does the exercise and the other runs around palm tree circle and back.

    We had 2 planes pass overhead, so more burpees!

    COT

    All 5 core principles adhered to by 2 HIMs!

    SYITG

  • FracSprints – from Fracsac

    Two Yutes and Thumb War gathered at Pontiff to see what horrible sprint work Pai Gow sent to YHC. Spoiler alert: it was beyond horrible!
    With the shovel flag planted, a brief disclaimer was given, then we got to it.

    1 mile warmup at a conversational pace.

    The Thang

    15 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    60 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    15 second race pace, 15 second easy jog

    Two minute recovery

    Rinse and Repeat x 4

    One lap cool down followed by 3 minutes of stretching.

    4.25 miles completed

    COT

    Coffeteria

    SYITG

  • No Snakes, Spiders, or Ants – from Fracsac

    5 High Impact Men gathered at Okwata to see what YHC had in store.
    With the recent Mumblechatter about snakes and spiders in the high grass, YHC arrived a little early to scope it out.

    Scooter, BayWatch, Breadsticks and Screw Top were eager to get started. The Shovel flag and yard sign were planted, the disclaimer was given, time to mosey to the fountain with high knees, buttkicks and carioca as we made the trek around it before circling up on the grass in front.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15 with AC, OC, SC, and MNC

    Double Shots with Jack Webb at the Barre (missing Surge!)

    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to Canal and Lakeshore Drive for:

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run to top of levee, across, then back down after each round.

    Round 1
    Shoulder Taps, Big boi sit-ups, squats
    Lap
    Round 2
    Floyd Mayweathers, Flutter kicks, Lunges
    Lap
    Round 3
    8 count Body builders, LBC, low slow squats
    Lap
    Round 4
    Catalina wine mixers (6 count), Tin snips, Bobby Hurleys
    Lap

    Mosey to the lakefront for:

    Route 66

    Ascending burpees from 1 to 11 at each light post, with skipping (yes skipping like a kid) between light posts.

    Finish up right on time

    COT

    NMM

    – YHC kept the pax out of the high grass, no spiders, no snakes, no ants, you are welcome

    – That skipping during the Route 66 adds a little something extra, let’s call it high octane

    – if you haven’t signed up for IPC yet, get after it!

    Love you guys!

    SYITG

  • Happy Birthday to Rudy – from Fracsac

    4 High Impact Men gathered at El Diablo for a beat down led by none other than YHC. Rudy was scheduled as it was his birthday, but he and 11 other HIMs are heady to the Pacific Northwest today for the Hood to the Coast run. T-Claps!
    Anyhow, YHC took the Q and recognized Rudy’s 54th year on the Big Ball with every 5 minutes complete 4 burpees, no matter what.

    Boo Boo , Hand Grenada, and Baloo joined YHC to get things done! The Shovel flag and yard sign were planted, the disclaimer was given.

    Warmup

    SSH IC x 20
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm circles IC x 15 fwd
    Arm circles IC x 15 back
    MNC IC x 15

    There were 4 burpees in there somewhere

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run a lap on the track after each round.

    Round 1
    Merkins (2 count), Big boi sit-ups, squats
    Lap
    Round 2
    Shoulder taps, Hello Dolly, Lunges
    Lap
    Round 3
    Merkins (4 count), tin snips, side lunges
    Lap
    Round 4
    Catalina wine mixers (6 count), Flutter kicks, low slow squats
    Lap

    There were burpees sprinkled all over the DMD! Good Times!

    Cones were set up to use the short length of the field.
    5 x 8 ct BB on one end, bear crawl to middle, complete 50 LBC, lunge walk to other end.
    Bear crawl to middle, 50 LBC, lunge walk to other end.
    Rinse and repeat with burpees sprinkled in every 5 minutes. We got through nearly twice.

    COT

    NMM

    – No EMOM today, the pax seemed disappointed
    – It was great to see Baloo again! Keep coming back brother!
    – I felt I had a good variety today, probably one of the best Qs ever. Boo Boo said he’s going to talk his family into naming a future grandchild after me, it was that great!

    Thanks for posting with me! I love you guys!

    SYITG

  • Copycat – from Rudy

    YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.

    Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.

    At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.

    Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.

    Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.

    The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…

    Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.

    Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.

    Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.

    COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!

  • Geaux Ruck Training 1.0 – from Fracsac

    5 High Impact Men gathered at the View for a Heavy beat down led by none other than YHC.

    BayWatch , Hokie, Mahatma and YHC donned our rucks and one 60 lb sandbag known affectionately as Sweetness, disclaimers were given, then up the levee we went.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm circles IC x 15

    There was confusion as the warmup left my fellow Pax longing for more? No Bat Wings? No Burpees? YHC informed these HIM’s that something far better awaits across the levee.

    Once over the levee the excitement could barely be contained. A single yet heavy 10 foot railroad tie was just resting there, begging to be carried. YHC instructed two Pax to start carrying our special friend, with the rotation as follows:

    Railroad tie
    Railroad tie
    Rest (Carry only ruck sack)
    60 lb sandbag (Sweetness)
    Rinse and Repeat…….

    Once we made it to the staging area, we put our heavy friend away, which was where Tubbs found us.

    It was time for a little catch me if you can. One Pax takes off with Sweetness while other Pax complete an exercise, then catch the sandbag. Rinse and Repeat.

    Ring of Fire –
    Merkins x 10 (5 and 5)
    Catalina Wine Mixers x 5 (3 and 2)

    Mary –
    Crunchy Frogs
    American Hammer
    LBC
    Tin Snips

    On the way back to the flag, 20 Burpees OYO.

    NMM

    – YHC informed Pax to keep track of airplanes during the beat down. Only one passed, so we started our 10 Burpees. Then, as if on cue, a second airplane passed overhead allowing 20 burpees to be enjoyed by all.
    – It was great to meet up with Tubbs. We hadn’t seen him in awhile, and he didn’t hesitate to jump in and take the sandbag. He really seemed to enjoy the burpees. He’ll be back, I just know it.
    – Sure, it sucked to carry the railroad tie. Totally worth it! It will return, probably with friends.

    Thanks for joining me to try some new things. I love you guys!

    SYITG