F3 New Orleans

Tag: FracSac

  • 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.

  • 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 20

    Mosey 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 Foundry

    Stations:
    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 AMRAP

    Indian 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 5

    With 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!

  • 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.

  • 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

  • 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

  • Popeyes Down Range

    YHC woke up and checked the Q sheet, finding out this guy had the Q! Quick rush to the AO with a couple minutes to spare. 49er from out of town brought an out of town FNG. Brief disclaimer then get down to business.
    Warmup of

    SSH x 31, IW x 20, grassgrabbers x 10, Peter Parker’s x 20, Shoulder taps x 20, Parker Peter x 20.
    10 Burpees OYO

    Mosey to the outdoor gym for Stations:

    Station 1 – Step ups
    Station 2 – Rows
    Station 3 – Declined ‘mericans
    Station 4 – Squats
    Station 5 – Run 40 yards, 5 Burpees, run back (timer)
    Rinse and Repeat

    Mosey to the hill for 11’s

    On top of the hill, descending burpees, ascending squat jumps at the base of hill.

    times up, mosey back to flag for COT

    FNG is from Atlanta, raised in WV. Sending him back to Atlanta as Reluctant Falcon…

    SYITG

  • Rainy Renaissance (2020-02-16)

    Lovely rainy day at the renaissance with 4 PAX: Belloq, Fracsac, Vagabond, and Catfish (Q).

    Started in front of the museum with some windmills, grass grabbers, and side straddle hop.

    Bataan death marched to the Foundry for a quarter Murph, then did a Bonnie Blair ring of fire (count to 10, 2 is 1, holding al gore between sets).

    Bataan death march to the Wisner bridge, did a lap and a half up and down the bridge with a set of ten burpees after each lap.

    Bataan death march to the museum porch. Did about 4 minutes of Sunday mornings (10 overhead press, 5 donkey kicks, 1 balls to wall press).

    Back to flag for a few 8-count bodybuilders, then COT.

  • 4 corners and a VQ

    The morning after the crazy Ivan 5 PAX met in front of NOMA for YHC’s VQ. As it was about 20 degrees cooler than yesterday, YHC gave the disclaimer and started our warm up.

    Warm up 

    SSH x 20

    Abe Vigoda x 15

    Forward Arm Circles x 15

    Dying Cockroach x 15 

    Peter Parker x 15

    Parker Peters x 15

    With Warmup wrapped up, PAX Indian Ran over to the Great Lawn for: 

    Four Corners Escalator

    1st exercise in one corner, run to the next. 

    Burpees x 10

    Merkins x 20

    LSS  x 30

    LBCs x 40 

    After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then: 

    LBCs x 40

    LSS x 30

    Merkins x 20

    Burpees x 10

    Pax then formed a line and Indian Run over to Roosevelt Mall for 

    Route 66– Jump Squats 

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for: 

    Route 66 – Decline Merkins + Dips

    PAX completed these and then it was a short mosey over to the back of NOMA for:

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press.  That’s one. Complete 5 total, with an extra if you finish early!

    COT

    Thank you all for making my VQ a memorable one. It won’t be the last. Apologies for the lateness of the BackBlast, my login got lost in spam. 

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    100% attendance at Coffeteria.

  • Good Morning Burpees In the Cold

    It’s been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a crowd pleaser:  Good Morning Burpees!    

    14 Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish EH!

    The clock hit 0530, time to give a disclaimer, then:

    Simple Instructions:  Run the traditional route and say Good Morning to everyone you see (30 feet between groups).  If they say Good Morning back, only do 5 Burpees.  If they don’t say Good Morning….10 Burpees.  If anyone pesters for a “Good Morning” then 15 Burpees.

    YHC probably picked a bad morning for this, as there were few pedestrians out and about on such a cold day.  YHC and DaParish did not come across anyone until on the way back, which accounted for around 30 burpees.

    COT, Countoff, Name-o-rama, announcements, intentions, closed with a prayer to the Sky Q…

    Welcome Blowfish!  Now that’s a great name!

    SYITG