F3 New Orleans

Tag: FracSac

  • The 7 of Diamonds

    Conditions:  76 degrees.  Humidity 82%.  Wind 4mph form NNW

    Caloric Burn – 520

    Warm-up

    SSH x 31; IW x 25; Don Quioxtes x 15; LSS x 20; Bat Wings (Forward AC x 22; Backerds AC x 22; Seal Claps x 22; OH Claps x 22; Moroccan NCs x 47)

    The Thang

    7 of Diamonds – 7 trips around the bases….Nolan Ryans between each trip. 

    • Round 1 – 7 8CBBS at each base
    • Round 2 – 14 Merkins at each base
    • Round 3 – 21 Monkey-Humpers at each base
    • Round 4 – 28 LBCs at each base
    • Round 5 – 21 Monkey-Humpers at each base
    • Round 6 – 14 Merkins at each base
    • Round 7 – 7 8CBBs at each base

    Finished with a Nod to the three teams that retired Nolan Ryan’s Jersey

    • Texas Rangers – Ranger Merkins x 15
    • California Angels aka Los Angeles Angels of Anaheim aka Los Angeles Angels – Australian Snow Angels x 10
    • Houston Astros – Jack Ass(tro) – 1:2 ratio of Squats to Bonnie Blairs…we went to 6 squats 12 Bonnie Blairs when time was called

    NMM

    • Vagabond is seeing the benefits to the Bat Wings.  He attributes them to several benefits in his life.  His shoulders feel better, he’s sleeping better, he’s lost weight, his love life has improved, he’s paying lower taxes….
    • Fun facts about Nolan Ryan….he was pretty much the most unhittable pitcher ever.  One of 5 hall of famers with more strikeouts than innings pitched.  Most strikeouts ever – 5714 which is 839 more than Randy Johnson, who is second on the list.  Lowest batting average allowed in a career – .204.  7 no hitters, 12 1-hitters, 18 2-hitters, and 31 3-hitters – all the most in history.
    • He was also the wildest pitcher to have such a long career.  Most walks in history and it isn’t close.  2795 career walks, which is 962 more than Steve Carlton in 2nd place  This means he had 50% more walks than anyone in baseball history.  Robin Ventura was one of 158 batters that he hit.  And he threw 277 wild pitches, which is a major league record. 
    • Nolan Ryan went all out.  He lived the go big or go home motto and it led to a career full of both success and failure.    

  • Whoopie!

    5 motivated Pax posted to grow in Fitness, Fellowship and in Faith. With the clock striking 0530, time for a disclaimer and then:

    Warmup –

    • SSH IC x 31
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20
    • PP IC x 20 followed by ST IC x 20
    • IW IC x 15

    The Thang

    Mosey to the bench and picnic table.

    • LL step ups IC x 20
    • RL Step ups IC x 20
    • Dips IC x 20

    Single column Indian Run along the bike path. When the last man reaches the front, that Pax calls an exercise. All Pax run to top of levee and perform exercise x 3, then return to formation. Stopped along the way for some Ring of Fire after each full cycle.
    Once at the new Monday Joy AO spot, turned around and came back. Funnest Ring of Fire was holding low plank with each Pax completing 10 x Catalina Wine Mixers!

    COT – Announcements, Intentions, closed out with prayer to the Sky Q

    Naked Man Moleskin-

    New Joy Monday AO will meet closer to Treasure Chest at the end of Power Blvd. YHC didn’t think anyone would post this morning due to saturated conditions, but 4 brothers joined me to reinforce my own commitment. That made me say Whoopie!!

    SYITG

  • “I walk everyday…is that considered a leg workout?”


    At 0530, 7? PAX gathered at the View. I wasn’t originally thinking “leg day” but it’s what happened.

    After the disclaimer we started our warm up: 20 self love, 15 overhead clap, 20 arm circles forward/back, 20 windmills, 15 low slow squats. Needless to say, legs weren’t stretched enough. 

    The Thang

    We moseyed towards the bridge to perform the double BLIMPS workout. 5 burpees at the start of the bridge, then walking lunges for 5 sections of the bridge, 5 burpees at the other side, more walking lunges for 5 sections of the bridge back to the start, From there the rep scheme increased 5 reps per workout. So 10 lunges, walking lunges for 5 sections of the bridge, 10 lunges, more walking lunges for 5 sections of the bridge back, 15 imperial walkers, walking lunges, 15 IW, walking lunges… you get it. 

    Once completed… I had to kill some more time.  Saban hit us with a 25 count as we walked to the levee. From there we performed 2 rounds of backwards bear crawl up the hill, 10 merkins, then 10 wall taps in a merkins position. One round with Bernie Sanders up the hill, 10 merkins, 10 wall taps. 

    Lastly, it’s beach season so we finished with abs. Hokie hit us with 20 Dying Cockroaches, Doordash with American Twist, FracSac with …? And Kenner Brah brought us home with Fredie Mercury’s 

    Back to the flag for COT. Happy Monday.

  • First Q

    At 0530, eight? PAX gathered at the View for my first Q

    After the disclaimer we started our Warm up with: 15 Goof ball,  15 Chinook, 15 self love, 15 imperial walkers, 15 low slow squats, 15 peter parker’s,  and lastly 10 crab heel touch. 

    The Thang

    We moseyed down towards Treasure Chest and grabbed a rock and did an eleven workout. First was a squat, then ran to the top of the hill and did  5 diamond pushups on the rock…next we ran down the hill and preformed jackknives, then back over repeating the exercises while holding the rock

    Once that was completed we partnered up and performed “race to 200” with the rocks. One person would perform curls until they could not go any longer, then would pass off the rock to their partner to do the same. This went back and forth until 200 reps were completed.

    Back to the flag for COT.

  • The Joy of Two AO’s

    The Joy of Two AO’s

    Four brave PAX saw the weather and still got out of bed and came to the final Robeline “Joy” AO and met the new “Joy (of dry Feet)” AO.

    We gathered and noted the nasty clouds to our west and ran towards them with A Washington Football Team Run (formerly known as an Indian Run). We made a couple stops along our journey for a View of The View over Lake Pontchartrain. Stop #1 ~ 15 low slow squats and 15 Merkins; Stop #2 ~ 15 Wife Pleasers and 15 box cutters; Stop #3 15 Imperial Walkers and 15 Big Boy Sit Ups. We finished our journey along the levy at the new AO location (starting next Monday) at 45th and Erlanger.

    We came down the levy towards Esplanade and went to explore the playground for some more ab work with 15 more box cutters, 15 more wife pleasers and 15 more sit ups before starting our journey back to the starting point.

    On our way back, we periodically stopped to disburse down the levy to do exercises called out on a rotating basis.

    We gathered back at the start for 9 minutes of Mary before COT, announcements including telling others about next Monday’s new meeting place and a pitch for Q Source on Tuesday nights. We then lifted up all expecting parents, and our F3 brothers who are dealing with health issues and closed with gratitude for F3.

    We then took a knee out of respect not rebellion and thanked our Loving Father!

  • Go Fish

    YHC arrived to the AO a few minutes early to set out some cones, but the rain poured from above, which drew the 4 Pax to the dry entrance of NOMA. At 0630 the disclaimer was issued and we ventured out to test one of the Core Principles, held outdoors rain or shine.
    SSH IC x 31, Grass Grabbers IC x 10, Abe Vigodas IC x 10, IW IC x 15, AC IC x 20

    Back to the cover to deal out 7 cards each from the F3 workout deck. The game? Go Fish! It was technically wet enough to be like swimming like a fish! Rules were simple: If you get a matching pair, you Q both exercises on the cards. If the reps are given, complete as such. If no reps provided, complete exercise of number on the card plus 10. Hokie won, but there were no losers today!

    Finish off with 5 Sunday Mornings behind NOMA

    End with COT

    Naked Man Moleskin: The rain didn’t actual start until 0615, but it never stopped after that for the duration of the beat down. Go Fish was a fun change, but we never drew the jokers, which were to be 20 Burpees for the temptation joker and dealers choice for leave no man behind joker. Maybe next time! Plenty of Q spots available across the board! Sign up and fulfill another Core Principle! Peer led!

    SYITG

  • A View of the Star

    The View has many a Star, but alas only 2 posted for a levee filled frolic. YHC suggested a shared Q, gave a disclaimer, then mosey for a warmup.

    SSH IC x 31, Abe Vigodas IC x 30, Grass Grabbers IC x 10, Arm Circles IC x 20, IW IC x 15.

    Triple Nickel – 5 squats at the bike path, run to top of levee and 5 Burpees, 5 times.

    Jacobs Ladder – Start at bike path, run to top of levee for 7 burpees, run back to bike path, back up for 6 burpees, etc, until descending ladder complete.
    Mosey to the bench.

    Dirty Mac Deuce – 4 rounds of 3 x 12 exercises, one core, one arm, one leg. Lap between consisted of bear crawl up levee, run down other side, bear crawl back up levee and run down for next set. There were squats and merkins of variety, Catalina wine mixers and more!

    Mosey back to VSF for some Mary, then COT.

    Naked Man Moleskin – YHC was afraid he would be alone this day, but was happy to see Papa Smurf show up with 2 minutes to spare. We pushed each other, and YHC got to know Papa Smurf a bit better. The lake reclaimed the rocks this day, but the levee easily pulled us in. If you haven’t made it out to the new AO, you’re missing out!

    SYITG

  • 12’s for my 2.0

    12’s for my 2.0

    At 0530, six PAX gathered at the View for a workout in honor of my 2.o’s 12th birthday….

    After the disclaimer we started our Warm up with: 12 Side straddle hops, 12 Abe vagoda, 12 grass grabbers, 12 arm cirlcles and 12 big boy sit ups

    The Thang … We moseyed down towards Treasure Chest and grabbed heavy rocks for just 12 reps of chest presses (at a time)…

    12’s not 11’s…. 12 Chest presses, run up and over the levy then 12 burpees… back to the Lakeside of Levy for 12 more presses and back over to the riverside for 12 lunges… back Lakeside for 12 more presses and back to Riverside for 12 Imperial Walkers, back to Lakeside for 12 more presses and back to riverside for 12 Merkins…. you got the idea…. presses, planks jacks, presses and squats… BLIMPS is only six letters so we had to repeat to get to 12 up and over the levy round trips 😉

    Now for a new and lighter rock and a ring of fire, except to 12 not 10. Three rounds of Al Gores and curls and three rounds of rocks over heads and shoulder presses.

    Back to the flag for COT.

  • Start with Shoes off???

    Start with Shoes off???

    At 0630 after a brief intro and disclaimer by Hokie, Hokie and Catfish decided to lead 4 Pax in some new stuff focusing on strengthening our feet, arches of our feet, and toes by asking the Pax to remove their shoes.

    Part of the disclaimer by Hokie was not all workouts have to be beatdowns, even when Catfish is involved 😉 The links for these new exercises are https://posturedirect.com/how-to-fix-flat-feet/ and https://posturedirect.com/improve-your-ankle-dorsiflexion/

    We did have a 5th Pax join us during our Foot Focus warm ups

    After 10 minutes of foot focused exercises we continued our warm up with big arm circles both forward and backward and Abe Vigodas

    The Cinderblock party then started with 1 minute of right leg step ups onto the cider blocks raising trailing knee as high as possible and 1 minute of left leg step ups, followed by 4 minutes of burpees jumping over the cinder blocks after each burpee. Then 1 minute of right leg step up and leap over the cinder blocks and one minute repeat with left leg.

    Next was another disclaimer about protecting our backs followed by two minutes of lunges with twists while holding cinder blocks close to our chests and two minutes of Sumo Squats with Cinder blocks.

    We concluded our front of NOMA tour with two minutes of bench presses with cinder blocks before doing farmer carries with two cinder blocks each to the back of NOMA.

    Once at the back of NOMA, before closing with our usual Sunday Morning ritual, we assumed one legged endurance squats with left leg up followed by one minute right leg up while in squat position…. no cinder blocks!!! We finished with Sunday mornings and a farmers carry back to the flag.

    It is always a pleasure to create something new to change up our workouts so we can not be accused of being predictable. I thank Catfish for the very different beginning and would not be surprised to see us do that again as I believe all agreed it was good!

    We closed with our COT lifting up our F3 brothers and giving thanks for F3!

    All in attendance left with two party favors, their own set up two F3 coupons. We then had 120% attendance at coffeeteria as Gabby joined us at PJ’s.

  • Whooped

    The View has a namesake for each day, with Wednesday being, you guessed it, Whoopie. YHC considered a Whoopie themed beat down, but just couldn’t come to terms with it. With the next best thing in mind, YHC intended to bring a good whoopin’. 4 eager Pax joined YHC for a group 5 strong on the humid shore of the Lake. A brief disclaimer, then on to it…

    Warmup

    SSH IC x 31 Abe Vigodas IC x 10 GG IC x 10 IW IC x 20 Low Slow Squats IC x 10 PP IC x 20 Shoulder Taps IC x 20 MC IC x 20 10 Burpees OYO

    COP 1

    Mosey to the bench and circle up for Ring of Fire. Hold Al Gore and each Pax completes 10 Monkey Humpers, next starting at 5 count. Rinse and Repeat x 3. Shake it off with SSH IC x 10

    Dirty Mac Duece

    YHC showed up early and set up some cones on both sides of the levee to make the course. Four rounds of 3 x 12 rep exercise with a lap up and over the levee and back. There were arms, legs and core on each. If you wanted to know more detail, you should have been there. It was awesome!

    COP 2

    Grab a rock and circle back up. All Pax hold the rock overhead while each Pax completes 10 curls, next starting at 5 count. Rinse and Repeat x 3. I think we did something else, but who knows. We were all sweaty.

    Triple Nickel

    5 Rounds of 5 exercise at the base of the levee and 5 exercises at the top of the levee. It’s a real blast, especially when you do burpees at the base and merkins at the top. Spoiler alert, we did that. Kimchi was impressed by this point.

    COP 3

    There were only a few minutes left, so Pax was instructed to grab their rocks. Papa Smurf was saddened at first, but overjoyed when he discovered we weren’t returning them yet. Circle Up and hold the rock in a squat position (Al Gore sort of). Each Pax does 10 rows, next starting at 5 count. Rinse and Repeat x 3.

    Return the rocks and mosey back to the VSF for the COT. Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

    Thanks for posting with me today. It was a pleasure to lead.

    SYITG