F3 New Orleans

Tag: FracSac

  • Rush and the Giant – from Fast Tax

    It was a pleasantly coolish morning as eight Pax manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
    After disclaimer, we headed to the rock pile.

    Warmups consisted of:
    o Abe Bagodas X 10 IC
    o Matt Biondis X 20 IC
    o Seal Jacks X25 IC
    o Mountain Man Poopers X10 IC
    o Swan Dives X 10 IC

    After med-heavy rock selections, we headed to the field.
    The first exercise was Fee-Fi-Fo-Fum, starting on the line with your rock.
    Each Pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance, pick up and overhead press rock, and repeat the sequence for 40ish yards, then, turn around and repeat back to the starting point.

    Colt 45s (basically a broken down curl) were next, with rock IC: 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep (i.e. ending with 10 BBS and 40 Amer Hammer).

    The Red Barchetta was the next event (should have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if YHC had remembered to bring his phone).
    Sequence OYO but plank after each sequence until last Pax completes:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers (2 is 1), run back to goal line
    o 50 yard dash, 50 BBS, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line
    o 10 yard dash, 10 Burpees, run back to goal line

    Then it was back to the rock pile.

    With a little time to spare, YHC thought a little absolution would be good for everybody…make that 15 Absolutions OYO followed by 5 burpees (for Fracsac) and a mosey back to the flag for COT.

    Thanks for the fellowship!
    SYITG

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.

  • Mode of Transportation (MoT) and Coupon fun – from Hokie

    Our mission is to
    plant, grow and serve
    small workout groups for men
    for the invigoration of male community leadership.

    6 Pax (Frac, Triple, Bar Tab, Mambi, Boo Boo and yours truly) enjoyed the beautiful morning with pleasant temps and relatively low humidity.

    Warm ups
    Bulgarian Lunges/Squats
    Arm Circles
    SSH

    The Thang

    Using Cinder Block Coupons ~ Catch me if you can to the end (800 ft).

    PAX 1 does the 20 reps of the exercise with coupon; then farmer carries two coupons to catch PAX 2 who has been doing the MoT (Mode of Transportation); they switch roles; keep alternating roles until they reach the end of the 800′ runway. (From Circle to 1st large Power tower). At end of runway ~ Iron Sharpens Iron dictates 100 LBC’s & then Shoulder Taps til the six

    1. 20 Shoulder presses – MoT (Mode of Transportation) Bear Crawl.
    2. 20 Big Boi Sit-ups – MoT Broad Jump Burpees
    3. 20 Bicep Curl – MoT Double Tap Lunge
    4. 20 Upright Row – MoT Crab Walk.

    Anytime a plane goes overhead, we took “a break” and did 5 Seal Burpees (A Burpee with three merkins) 1st merkin, then right leg spider man, 2nd merkin, left leg spider man, 3rd merkin… followed with a jump 😉

    Upon returning we knocked out 50 chest presses and a little stretch.

    Closed with COT and reminder for Saban’s birthday 7 miler tonight and tomorrow’s 60th Birthday Party Q by Kenner Brah

  • Wet and Rainy in the Wild West – from Baywatch

    5 PAX galloped west to partake in my virgin Q for the Westward Ho. It was wet and wild with rain, fire ants, and triple digit burpees!

    Warmup:

    IC Low slow squats 15x
    IC Arm circles (forward & backward) 15x
    IC Stormtroopers 15x
    IC SSH 15x

    We then moseyed over to a soft, pillowy layer of grass that War Eagle introduced us to only a week earlier. However, there would be no lying down, rather, only aching gazes downward at the soft grass as we proceeded to do a Ring of Fire for 5 rounds of non-stop merkins:

    R1: Diamond merkins 10x
    R2: Military merkins 10x
    R3: One foot staggered hand merkins 10x
    R4: Merkins 10x
    R5: Wide hand merkins10x

    Next came the real fun…a 10x10x10. 10 rounds of: 10 burpees; run over levee; 10 BB sit-ups; run back over the levee. After Fracsac and Kenner Brah thoroughly embarrassed us young folk and War Eagle survived his bout with the fire ants, we finished up with some core.

    IC Dying cock roaches 10x
    IC Leg lifts 10x
    IC Opposite heal penguins 10x

    We also threw in 5 more burpees for Frac’s plane sighting.

    A final mosey back to the flag for a brief stretch, name-o-rama, announcements, intentions, and prayer.

  • The Joyous All Stars – from Fracsac

    4 All Stars gathered at the View for a Joyous beat down led by none other than YHC, unanimously voted as All Star MVP by a panel of individuals that shall remain anonymous. Trust me, it’s true.

    Mambi, Hokie, War Eagle and YHC grabbed a coupon, disclaimers were given, then up and over the levee we went.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 10

    COP 1 – Block Webbs!
    1 Merkin on Coupon, followed by 2 block presses
    2 merkins, 4 block presses, so forth and so on until the Q calls it…..we’ll come back to those later.

    COP 2: BOMBS
    Blockees x 10 (Manmaker, aka burpee with a block)
    Run up the levee to the cones and bear crawl the course, run back.
    Overhead presses x 20
    Bear Crawl course
    Merkins on the coupon x 30
    Bear Crawl course
    Bicep Curls x 40
    Bear Crawl course
    Squats x 50
    Bear Crawl course

    COP 3 – BLIMPS
    Blockees x 5 (Manmaker, aka burpee with a block)
    Bear Crawl course
    Lunges x 10 with coupon
    Bear Crawl course
    Imperial Walkers x 15 w/o coupon
    Bear Crawl course
    Merkins x 20 with coupon
    Bear Crawl course
    Plank Jacks x 25 on Coupon
    Bear Crawl course
    Squats x 30 with Coupon
    Bear Crawl course

    We owed a few more Block Webb’s, so they were completed here.

    Head back to flag

    LBC IC x 100

    COT

    NMM

    – The new coupons staged at the View are the real deal, feel free to come and critique them for yourself.
    – It was a requirement to be joyful during the beat down, but we didn’t do enough burpees. We should have done more burpees. Who voted me MVP anyway?? The bat wings we did have gone wasted without burpees. I’m a total disappointment.

    SYITG

  • Rucking and Heisenbergs – from Hokie

    After a disclaimer and focus on our credo & mission statement… we 5 Ruckers moseyed towards the Treasure Chest with our rucks, a 60# Sandy bag and two 50# sand bags. Every 4 minutes we stopped and did 10 seal burpees aka Heisenberg’s… after 5 rounds west, we returned the 5 rounds back. Just over a mile and 100 Heisenberg’s later we returned to watch some “A” steal my coconut water and threaten to steal my car.

    We closed and lifted him up in COT

  • Five Flavored Sunday – from Fracsac

    5 strong at the Renaissance looking for a challenge. Hot and humid, no surprise for August in Nola.

    The shovel flag was planted, followed by curses to the fire ants which vigorously defended their home on the ankles of YHC. Triple Shift, Vagabond, Abacus, and Hokie looked on amused at the spectacle, or debacle maybe….

    Disclaimer given, then a mosey to the steps of NOMA facing the bacon.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15

    Run a lap around NOMA in a column with last man sprinting to the front.

    Mosey to grassy area by the lake for some EMOM. A wise man once said that he read a life hack book that said you could cut your exercise down to 4 minutes per day if you just did a 4 minute tabata of burpees. Since we have 45 minutes, we modified it to a 5 minute EMOM of 50 burpees. After a month of Heisenberg Seal burpees, a 5 minute EMOM was almost too easy.
    Single column run with sprints to the Foundry, handing off the speaker like a baton. That’s right, YHC brought the jams!

    Stations at the Foundry with a little bit of this, some of that, and then ran back to our little grassy area for another 5 minute EMOM of 50 more burpees. Most would have called it there and then as the hack book insinuated, but not this group. Mosey to the back of NOMA for some Sunday Mornings with Eye of the Tiger playing. It was pretty inspiring. I’m pretty sure I saw Triple Shift shadow boxing.

    COT

    – YHC is convinced one can’t call it a beat down without at least 70 burpees. We did 100. That’s not plutonium level work, but it’s something!
    – If you’re wondering what a Heisenberg Seal burpee is, and I know you are, it’s a burpee with 2 ‘mericans. Sounds easy, right? Heisenberg and YHC did 2535 each in July. What are you doing in August to challenge yourself?
    – You should try a Sunday post if your schedule allows. It’s a great way to start the week. If you have to prepare for your sermon, or just can’t get away from CBS Sunday Morning, that’s understandable. I get it.

    My ask to each of you is to reach out to a fellow Pax and ask them how they’re doing. Not some “how ya doin’” greeting, rather a sincere “How are you doing?” Then listen.

    SYITG