F3 New Orleans

Tag: FracSac

  • Stars of the View

    4 pax started their day off living right by posting at The View where a round robin Q took place. YHC led the warmup with SSH, Hillbillies and Bat Wings.

    Papa Smurf took the Pax to the benches for Stations.

    • Station 1- step ups AMRAP
    • Station 2 – Incline merkins AMRAP
    • Station 3 – Crunchy Frog on bench AMRAP
    • Station 4 – Burpees x 20 – Timer
    • Rinse and Repeat

    Door Dash brought the Ring of Fire.

    • Hold Al Gore with each pax doing jump squats x 10 going around twice
    • Hold plank position with each pax doing dive bombers x 10 going around twice.

    YHC closed it out with Mental Fortitude:

    • SSH IC x 7 followed by 6 in silence – all pax must stop together or face penalty. Repeat x 3 with different numbers.
    • Penalty 1 – Burpees x 10
    • Penalty 2 – Merkins x 20
    • Penalty 3 – Burpees x 10

    End with COT

    NMM

    During the ring of fire Papa Smurf asked about the SSH penalty thing, so YHC introduced it. Door Dash seemed to enjoy the penalties!

    Papa Smurf threw the 20 burpees out there for stations, then said only do 10 in the second round. However, he still did 20, which pushed each pax to follow suit!

    Papa Smurf mentioned he knew a couple that rode out Hurricane Laura in Lake Charles in a closet, but they were old, like 35 or 40…..😂

    T- Claps to the Pax for pushing through together! Well done!

    SYITG

  • 4 Years of F3 and You Could Look Like Me

    4 Years of F3 and You Could Look Like Me

    Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.

    W/U

    • SSH x 30
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • Peter Parker x 15
    • Parker Peter x 15
    • Self Love

    The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.

    • Plank Jacks
    • Tempo Merkins – 2 count up, 2 count down
    • Step Ups
    • Dips

    Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.

    Counterama, Namerama

    Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.

    NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • Honoring the Nine Fallen

    Ten men came to Pontiff to honor nine fallen service members who perished in a training accident on July 27, 2020.

    Warmup

    After the standard F3 disclaimer, a mosey to the rock pile for a warmup all in cadence x27: SSH, IW, MC, GG, and PJ

    Thang

    After the warmup, the PAX selected a rock and moseyed to the 50-yard line of the football field for the following nine exercises x27, all in cadence, with a sprint to opposing goal lines between exercises:

    Round 1- Overhead presses 1:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 1:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Prisoner Lunges 2:1

    Round 9- Rows 2:1

    After completing the above, PAX circled for what YHC calls a RING OF NAPALM:

    PAX held Al Gore while the lead PAX began 2 is 1 Bonnie Blairs, which eventually became 4-count Bonnie Blairs.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held leg lifts, while the lead PAX began 4-count observations.  At the fifth exercise, the next PAX in the circuit began his ten exercises.

    PAX held the plank of their choice while the lead PAX began 2 is 1 T-pushups.  At the fifth exercise, the next PAX in the circuit began his ten exercises. 

    Upon completion, PAX moseyed back to the rock pile to return the rocks, then back to the flag. 

    COT: Announcements, intentions, prayer, and named the FNG (Short-n-Sweet). Mahatma led the group in the pledge of allegiance.  Thanks to Vagabond for a grand flag!

  • Rennaissance 2020-08-23

    8 PAX at the Renaissance this fine morning: Tool, Abacus. Fracsac Heisenburn, Dax, Hokie, Chips, and Catfish (Q).

    Started in front of the museum with Abe Vigodas, Grass Grabbers, and SSH. Got in some imperial walkers, then down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for Imperial Squat Walkers, then Body Bag Builders to finish the warmup.

    Set up at the base of the steps for nickels and dimes, museum step style. PAX bunny hopped up the steps, 5 burpees at the top, then back down for 10 hand-release merkins. Planked and waited for the six, then went right into three rounds of a Blades of Steel ring of fire (Blades of Steel = plank position, tighten shoulder blades to bring them together while arms stay straight).

    Ran a lap around the museum, then re-convened around the fountain for 20 box jumps (OYO), then irkins, then 10 more box jumps, then dips. Circled up for a round of Leg Webbs (Squats and Lunges in a 1:2 ratio), up to nine.

    Back to the museum for Sunday Mornings (5 rounds), then back to the front to finish with 8-counts. Back to flag for COT.

  • OverJoyed at The View

    YHC arrived at The Joy AO, the coupon component of The View, and found 4 other Pax eagerly awaiting what their Q had planned. With the clock indicating 0530, a brief disclaimer was given, and each Pax was instructed to grab a coupon and head over the levee.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20 – fwd and back

    COP #1 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    Indian Run along the levee, then mosey back to the steep part

    COP #2 at The Levee

    • Burp Back Mountain – Partner up – 100 Burpees Cumulative
    • Pax 1 Quadraphilia up the levee x 3 – Pax 2 does Burpess – Flapjack until reaching 100 Burpees

    COP #3 with Coupons

    • Ring of Fire #1
      • Hold Al Gore position with a coupon. Send 10 x Curls around, next pax starting at 5 – go around twice
    • Ring of Fire #2
      • Hold Plank Position. Send alternating ‘mericans on the coupon around the circle (2 is 1), next pax starting at 5 – go around twice.

    COP #4 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    COP #5 – Mary

    • Flutter Kicks IC x 20
    • LBC’s IC x 30
    • Dying Cockroach IC x 20
    • Tin Snips IC x 20
    • Freddie Mercury IC x 20

    COT – Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM

    The cinder block coupons staged at the AO are great. YHC wasn’t going to add the coupons, but glad the sudden change was made. Besides, the pax were overJoyed when YHC called out to grab one.

    Door Dash hates running, but the guy is a beast when it comes to burpees and manmakers.

    The decision to quadraphilia up the steep side of the levee was instantly regretted….it was awesome!

    YHC has Q’d 3 out of the last 4 days. I think I’m officially back, not back to where I was, but back nonetheless……it’s a work in progress.

    The Joy on Mondays at the View is officially an Iron Pax Challenge location during September.

    Thanks to all for the support and prayers over the last several months. You guys are awesome, and I’m blessed to be a part of F3.

    SYITG

  • 7 Men of The Renaissance

    7 Men of The Renaissance

    Even at 0630 the heat and the humidity were present, but 7 men committed to give it their all and push through it. A brief disclaimer was given, followed by a short mosey to the NOMA steps for a warmup:

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • Bat wings – AC fwd and back, OH Clap, Seal Clap, Moroccan Night Club

    Start off with Ascending ‘mericans on the steps of NOMA. Start with 1 at the bottom and increase to 8 at the top.

    Mosey to some cones set up about 30 yards apart in the grass. Here’s what happened:

    • Bear Crawl IC to midway, followed by 10 ‘mericans, then bear crawl to the end IC followed 10 more ‘mericans
    • Lunge Walk IC/monkey humpers IC on the way back
    • 11’s OYO, with Burpees on one side, run between, Bonnie Blairs on the other end (2 is 1 on BB’s)

    Circle up for Embrace The Suck:

    • 7 SSH’s, 7 ‘mericans, 7 Bobby Hurleys continuously OYO for 3 minutes
    • 1 minute rest
    • 3 more minutes of The Suck

    Mosey behind NOMA for Sunday Mornings

    • 10 air presses in Peoples Chair, 5 Donkey Kicks, followed by 1 BTTW Shoulder Press (That’s 1) x 5
    • Finish with Rocky Balboas IC x 15

    Mosey back to the 3 Shovel Flags for COT

    NMM

    This was Door Dash’s first visit to The Renaissance, he’s a solid The View guy. Glad to see him make it out.

    Iron Pax Challenge is coming up in September, so sign up and help NOLA show The Nation how awesome we are.

    Both of my recent Q’s (Friday and Sunday) The Suck has made an appearance. If you need to work on increasing one’s endurance, this is the one to bring! That Bat Wing thing came back too, it’s great to prep the arms for a work out.

    What a great way to start the week, followed by our regular awesome coffeteria!

    SYITG

  • Keeping up with the Joneses

    There was a spectacular lightening show being delivered from north of the lake that YHC enjoyed on the bike ride to the AO. A clear sky south of the lake welcomed 6 Pax to the AO known as The View, but can you guess which chatting icon is attached to Fridays? (Hint: There was a Shooting Star that graced the sky during the warm up) I’ll just leave that there…..

    0530, time for the disclaimer, then a short mosey for the warm up:

    • SSH IC x 31
    • Grass Grabber IC x 15
    • Abe Vigodas IC x 10
    • Bat Wings IC
      • Fwd AC, Bwd AC, OH Clap, Seal Clap, Moroccan Night Club
    • Hillbillies IC x 15

    Mosey to the levee for the first set of pain. Starting at bike path, bear crawl IC toward levee, going up and over with ‘mericans called out by the Q. That looked a little something like this:

    • Bearl crawl IC followed by 10 ‘mericans on flat ground
    • Bear crawl up levee IC, stopping midway for Incline x 10
    • Bear crawl IC to top of levee, regular x 10
    • Bear crawl down levee other side stopping midway for Decline x 10
    • Bear crawl to base of levee for regularx x 10
    • Repeat on return trip over levee

    YHC set up some cones about 30 yards apart for second set of pain.

    Lunge walk/Monkey Humpers

    • Lunge walk IC to midway followed by Monkey Humpers IC x 10
    • Lunge walk IC to other end followed by Monkey Humpers IC x 10
    • Repeat on return trip to starting point

    Repeat with Peter Parker crawl/Catalina Wine Mixers IC x 10

    Burpee Broad Jump to one end and back.

    For the third set of pain, YHC did a ring of fire:

    • Hold the Al Gore while sending jump squat around the ring x 10 (next Pax starts at 5). Send around twice.
    • Repeat in plank position with ‘mericans.

    For the fourth set of Pain, The Suck…Embrace it! 3 minutes of the following continuously:

    • SSH x 7
    • ‘mericans x 7
    • Bobby Hurley’s x 7

    One minute recovery, followed by another 3 minutes.

    Finish off with

    • LBC’s IC x 30
    • Big Boi Sit Ups (WW2) IC x 10
    • Crunchy Frog IC x 10

    COT to close it out at 0615.

    NMM

    YHC planned this beat down with a low impact (no running ) theme in mind. Not to brag, but this was a real smokefest. Ok, I’m pretty proud of it.

    YHC doesn’t do many original things, but after reading “Freed to Lead” I found out that there’s nothing wrong with that. F3 is known for taking other ideas and building upon them. But I have to give credit where credit is due. Hawg has made the Bat Wings a regular thing, but the first time I saw it was when Kimchi brought it some time ago. I’m pretty guilty of dropping my arms during the evolution when War Eagle and Hawg bring it, but I didn’t when I Q’d it. There’s just something inspirational about delivering pain to others.

    The bear crawl and ‘mericans up and down the levee was about as original as it gets for me. But I’m sure it’s been done before.

    I like to set up cones, it makes life easier.

    The Suck is something I remember Tool delivered. After 6 minutes of that, the Pax is pretty smoked. That’s a great one to keep in your back pocket.

    I was saving some Shock and Awe, among other things, for the Mothership, but I found out Jingle Vader had signed up too, and he really wanted it. The issues with the Q sheet aren’t that big of a deal. Catfish made sure a Q is lined up, and that’s all that really matters. I have no doubt a serious beat down will be delivered by JV. I’ll save mine for another day.

    Thanks for allowing me to be a part of F3.

    SYITG

  • Jinglefishes (Mothership 2020-08-08)

    Another balmy morning at the Mothership with 9 PAX: Moana, Sphinxter, Snooze, Fracsac, Rudy, Dry Socket, Machete (FNG), Heisenberg, and Catfish (Q).

    Started on the Great Lawn with some Abe Vigodas and Grass Grabbers. Then got in a little SSH, then arm circles, overhead claps, then seal claps. Moved to faces for peter parkers, shoulder taps, plank jacks, and a nice plank hold. Got back to feet to round out the warmup with 8-count bodybuilders.

    Lined up at south end of lawn for some Killer Bs (bear crawl, broad jumps burpees). PAX bear crawled 3 tree lengths, then broad jumped back, stopping to do 3 burpees after each 5 broad jumps. After first round, moved to sixes for flutter kicks and dying roaches. Did another round of Killer Bs, then to six for penguins and LBCs. Did a third round of Killer Bs, then to sixes for V-ups and Freddie Mercury.

    Crossed the street to the benches. Did a round of Back Webbs (decline merkins and Y-ups). Hit the benches for bulgarian split squats (one set each leg in cadence), box jumps, and dips. Added some box jumps for good measure, then did a round of Leg Webbs (Squat / Bonnie Blairs with 1:2 ratio like a Jack Webb).

    Moved to peristyle for calf raises. Then moved to monkey humpers, then donkey kicks. Did a bear crawl lap around the peristyle to rest the legs, then handstand presses. Got in some more Mary with tin snips, then a round of nickels and dimes (5 burpees, 10 hand release merkins in a minute).

    Back to flag for COT.