Eight Pax, plus our mascot DJ, showed for some work on the NOMA “porch” to the tunes of 1980’s arena rock, courtesy of Def Leppard, Rolling Stones, Ozzy, etc. (idea inspired by Scantron). After the disclaimer, warmup, the group performed 3 cycles of 7 maneuver sets (rotating push-ups, caterpillar + shoulder taps, crouching side-steps with lunges, J-Los, wife-pleaser + sit ups, bear crawls up/down steps, box-cutters), with mosey and burpees in between… once ‘round NOMA and the other to the park entrance. Finished off with a double dose of Sunday Mornings behind NOMA, then circled up at the flag for COT. We were excited to see FracSac posting! One late-comer joined the workout after the start but did not join us for coffeeteria, I believe F3 named “Kruckie” or similar…if someone has his contact info, I’ll reach out to get him connected (musician from Australia). As for Vagabond, his third Q on the books and looks forward to helping more.
Tag: FracSac
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FracDay at The View
The View (not YHC’s favorite name) is a great AO with lots of potential. YHC aimed to change things up a bit, and actually planned a beat down the night before. 4 eager men awaited the Q to begin, so with 5 of us ready, a disclaimer was given, and we moseyed to a warmup spot doing high knees, butt kicks and Carioca.
Warmup:SSH IC x 31 IW IC x 15 Abe Vigodas IC x 10 GG IC x 10 AC IC x 20 PP IC x 20 MC IC x 20 MP IC x 10
Jack Webb
‘merican x 1 followed by 2 air presses ’merican x 2 followed by 4 air presses ....... ’merican x 10 followed by 20 air presses
Mosey to the bench and picnic table for Stations
Station 1 - ‘mericans Station 2 - squats Station 3 - derkins on picnic table Station 4 - step ups on bench Station 5 - Run to levee, bear crawl up, 5 burpees, run back down (timer) Rinse and Repeat
Head to the shore to grab a rock. Curls x 10 Rows x 10 Elf on the shelf x 10 Right Elf on the shelf x 10 Left Squat thrust OH press x 10 OH x 10 Return the rocks
Circle up for Mary:
Flutter kicks x 20 LBC x 20 Tin Snips x 10 Freddie Mercury x 20 Crunchy Frog x 10
Mosey back to VSF for 1 minute plank.
COT
Count off, name-o-rama, announcements, intentions and closing prayer.
Thanks for posting with me today and pushing me to be better.
SYITG
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Happy Rebirth Everybody, but Happy Birthday to Me.
Renaissance comes from the French word renaissance, from re- ‘back, again’ + naissance ‘birth’ (from Latin nascentia, from nasci ‘be born’). Since our temporary hiatus from public posting, F3 is now blowing & going in small, socially distant, workout groups. We are in the Renaissance of F3 and what better way to celebrate my 37th day of birth than Qing the Renaissance.
Disclaimer – “Welcome to F3. My name is Da Parish, and I’m probably still drunk”
The Thang
- Burpees – 10 on your own
- Imperial Walkers x 37
- Run around the Museum
- Time to do 10 more Burpees
- Hillbillies x 37
- Derkins x 10
- Ascending Merkins x 10
- Derkins x 10
- Ascending Merkins x 10
- Derkins x 7
- Ascending Merkins x 10
- Derkins x 10
- Ascending Merkins x 7
- Y not do 10 more burpees
Line up on the tree line at Tree 0. In a suicide format, run to tree 1 and back to tree 0 and perform 1 rep of the exercise chosen by the PAX. Then run to tree 2 and back to tree 0 and perform 2 reps of the exercise chosen by the pax. Then to tree 3 and so on until completing all of the trees or time runs out.
- 8 Count Body Builder
- Burpees
- Crunchy Frogs
- Catalina Wine Mixer
- Flutter Kick?
- I forget the other 3 (this is why a BB should be written immediately)
With 5 minutes remaining, head to the back of NOMA for 5 Sunday Mornings. 1 Sunday Morning consist of….
- A wall sit w/ 10 over head claps
- 5 Donkey Kicks
- On the 5th donkey kick hold a Balls To The Wall
- 1 Shoulder Press
Count, Namerama, Announcements, COT
Thank you F3 for surviving the Great Quarentine of 2020 and I can’t way to see all of your faces in the gloom.
Da Parish
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Respect at The Great Lawn
Something has been going on in the last couple months that just doesn’t seem right. I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March. You see, there is this awesome group of Men that make me feel like I have purpose. They don’t just sit on me or leave trash all over me. They really care. Not like that so called “groundskeeper” that doesn’t know anything about grass. I’m only about 10 years old, so I’m still trying to figure things out.
I’m sorry, let me introduce myself! I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May. It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way! That guy Tool really knows how to throw a party….
The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration. I guess that means F3 is back, which is awesome. I missed these Men. Well most of them anyways. I try not to play favorites, but have you met that Rudy guy? But I digress……
There was a warmup:
- SSH IC x 50 – wait a minute….Why more than 31? I’m confused
- IW x 20 IC
- GG IC x 10
- AC IC x 20
- PP IC x 20
Then they moseyed to one side of me for the first Routine:
Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back. You get it, right?
- Burpees x 10
- Lunges x 10
- IW x 15
- ‘mericans x 20
- Plank Jacks x 25
- Squats x 30
Then he had then split up by even and odd numbers, using the count off from the disclaimer. It was a real disaster, but so was the Routine:
Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10. Probably something else too, but we just need to get past this one. I thought this Q was educated……
Mosey back to one of the corners for next Awesome Routine:
DirtyMacDeuce!
Round 1
- ‘mericans x 12
- Squats x 12
- Bigboi situps x 12
- Run a lap around me
Round 2
- Shoulder Taps x 12
- LBC’s x 12
- Lunges x 12
- Run a lap around me
Round 3
- Floyd Mayweathers x 12
- Bonnie Blairs x 12
- Freddie Mercury x 12
- Run a lap
Round 4
- Cataline wine mixers x 12
- Jump squats x 12
- LBT’s x 12
- Run a lap
The next Routine was a test of mental fortitude:
Spoiler alert, it didn’t go well
The Q would ask for 2 numbers from the pax. One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q. A failure would result in a penalty.
After 4 rounds of 10 penalty burpees, the Q called it. But on the bright side, the Pax got to do 40 more burpees! Good times!
Finished with some Mary.
Ended with a COT
I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50! Wow, how did that happen?
That must have been a real downer to turn 50 during a pandemic. As it turns out, that guy had a pretty awesome day. After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit! What an awesome organization F3 is! I wish I could get up and join them. Maybe someone will put some good grass on me……
SYITG
Coffeteria at Cafe Navarre 
Birthday Drive By 
Birthday Ride By 
Awesome F2 Surprise -
Immune Boost
Four F3 Nola pax checked in at 0530 this morning for a virtual Q. Hopefully others will find the time to do it later.
The Thang
- Imperial Walkers x 19 (IC)
- Merkins x 19 (1 is 1)
- Mahktar N’Diaye x 19 (IC)
- Up-Downs x 19 (1 is 1)
- Nolan Ryans x 19 (IC)
- EMOM (10 burpees EMOM for 9 minutes)
Do the above set 3 times.
NMM
- Total of 270 burpees and 57 Up-Downs, which are pretty much burpees without the tiny little hop most of us do at the end.
- It was rough, but I felt better knowing a few other guys were doing it with me at the same time, albeit from different locations.
- I tried to post a Video Backblast on GroupMe, but I froze the app. I thought a Video BB would be appropriate for a Virtual workout, but GroupMe sucks for posting large files, or at least it does on my phone.
- I got caught before my 50th burpee in the 3rd set, so death by burpees does happen. I took an extra minute break and then got caught before my 70th burpee. Twice dead.
- This took me 50 minutes.
- This was very reminiscent of losing a bet to Da Parish, except I didn’t have to wear those horrible colors while I was doing it.
- The ISI is up for March and Beyond. Find the link I posted in Mumblechatter if you want to join.
- Some guys are kicking around a Meal Support Plan to help our local medical community and some our F3 brothers in the restaurant industry. There is a link to join the discussion posted yesterday in Mumblechatter.
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The Ides of March
YHC joined 5 other men looking for some sanity in this insane situation. What better way to start the week than with a Sunday Morning beat down. With the shovel flag planted and the freedom hammer on full display, time for a disclaimer, and then…..
Mosey to the front of the museum for the warmup
SSH IC x 31
IW IC x 20
Grass grabbers IC x 10
Abe Vigodas IC x 10
Peter Parker IC x 20
Shoulder Taps IC x 20
At the Fountain:
RL step ups IC x 20
Dips IC x 20
LL step us IC x 20Mosey to the tree line where YHC has cones set up at 25 foot increments:
Suicides!
Round 1
Sprint to cone 2 and back to cone 1
sprint to cone 3 and back to cone 1
sprint to cone 4 and back to cone 1
sprint to cone 5 and back to cone 1
Burpees OYO x 10
Round 2
Full suicides set
‘mericans OYO x 20
Round 3
Full suicides set
Squats x 20
Round 4
Full suicides set
Lunges x 20
Round 5
Full suicides set
Burpees x 10
Indian Run to FoundryStations:
Station 1 (timer) – sprint to track, 5 burpees and sprint back
Station 2 Pull-ups or rows AMRAP
Station 3 Box jumps or step ups AMRAP
Station 4 Flex hang 90 degrees
Station 5 WW2 Sit-ups AMRAP
Station 6 Squats AMRAPIndian Run to back side of Museum for Sunday Mornings:
10 air presses in peoples chair
5 donkey kicks
Balls to the wall with one shoulder press
Repeat x 5With 1 minute left, complete one more set of suicides.
COT with count off, name-o-Rama, announcements, intentions and ended with a prayer to the Sky Q, minus the Sweaty BOM.
Thanks for posting with me!
SYITG -
Oh, I’m the Q??? … and what is an EMOM?
On Tuesday, I received a call from Boo Boo asking me about the upcoming Q I was leading at Popeye’s and letting me know he was on IR and unable to run and asking about the plan.
I let Boo Boo know I would commit to little to know running and looked forward to seeing him.
Let’s stretch
At the age of 60, I really appreciate a good stretch both before and after our workouts.
Downward Stretch SLOWLY and GENTLY extend the stretch with each exhale.
Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles with Thumbs up x5 small, x5 medium and x5 large, Arm Circles with Thumbs down x5 small, x5 medium and x5 large, closed out with some lunge stretching looking over our back shoulder.
The Thang ~ 3 Segments
The Q came bearing gifts… 20# Ruck Plate, 30# Ruck Plate and 40# weighted vest
1st segment ~ Pax 1 is the timer with a lap around the water (approx 400 meters), Pax 2 30# Curls, Pax 3 40# calf raises, Pax 4 Bear crawls low and slow keeping shins & back parallel to the ground, Pax 5 Sit ups with 20# plate on chest…. Rotate so each person got each of the 5 stations.
2nd segment ~ Pax 1 is the timer with a lap around the water (approx 400 meters), Pax 2 30# Overhead presses, Pax 3 40# step ups , Pax 4 Reverse Lunges, Pax 5 Forward Lunges with 20# plate overhead…. Rotate so each person got each of the 5 stations.
3rd Segment ~ EMOM Hokie Style!!! Some of the Pax told the Q they believe EMOM is one minute of exercise followed by one minute of rest. This Q stated there is plenty of time to rest when your dead 😉 Instead our EMOM was one exercise after another after another after another switching every minute…. Push ups, Lunges, More Push Ups, Bobby Hurley’s, Plyometric Push ups (accelerate on the up and get hands off the ground… clap if you can), Plank, Nolan Ryan’s R, Squats, Nolan Ryan’s L, Chair position
The Cool Down
More stretching for 5 minutes
COT
We lifted up prayer requests and gratitude. We are grateful for F3!
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Renaissance 5… or was that 6
Warm up
As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.
The Thang
FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by
50 Burpess, then another loop around NOMA.
100 push ups, then another loop around NOMA.
150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …
200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes
The Cool down Stretch
We returned to the flag and did 5 minutes of stretching lead by Belloq.
COT
We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉
Coffeetria
100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.
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Post RRR Wally Run
With RRR finished, what would YHC do at the Wally Run? Run! A brief disclaimer, followed by the regular route where all 3 pax stayed together for a good run with some great F2.
Finished 4 miles with 5 minutes to go, so the pax got some good stretches in.
COT with count off, name o rama, announcements, intentions, and closed with a prayer.
Good times!SYITG
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RRR at the Renaissance
This Sunday was a simple one, catch up on Run Ranger Run miles. A brief disclaimer, and a quick warm up:
SSH x 20, Grass Grabbers x 10
Mosey to the practice track and do some miles…..
Stretch for a few minutes before heading back…
Stop behind NOMA for 3 Sunday Mornings! It’s just not the Renaissance without them!
COT followed by 100% attendance at coffeteria. Good Times!
SYITG
