F3 New Orleans

Tag: FracSac

  • 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

  • In Honor of a Legend

    In Honor of a Legend

    YHC arrived hoping no one else would arrive, so he could skip working out in the cold. As it turns out, 39 degrees and no wind are ideal weather conditions for F3. It’s too bad only 5 were out at Popeyes for this gloomy yet beautiful morning, but those five received a quality beatdown to start their day. The Freedom Hammer also enjoyed another good southshore workout.

    Warm-Up

    SSH – 27 (Derek Jeter played for the Yankees’ 27th World Championship Team)

    Imperial Walkers – 26 (Derek Jeter played for the Evil Empire’s 26th World Championship Team)

    Peter Parkers – 25 (Derek Jeter played for the New York Yankees’ 25th World Championship Team)

    Seal Jacks – 24 (Derek Jeter played for the Yankees’ 24th World Championship Team)

    Mountain Climbers – 23

    (Derek Jeter played for the Yankees’ 23rd World Championship Team)

    Elevens

    YHC planned to run elevens at the standard Popeyes location, alas it was chained off still due to the Christmas displays (come on Jefferson Parish Parks Dept!). Quick audible – elevens begin now at the nearest park benches with 1 decline merkin and run around to the far wall for 10 incline merkins. Add and subtract one rep each round, so the pax always hits 11 reps each round.

    Conquer the Hills

    Derek Jeter is the only player in MLB history with 3,000 hits, 250 home runs, 350 stolen bases, and 1,300 RBIs. In honor of the Captain, the pax will climb all the hills at the Popeyes and celebrate with burpees on the top.

    Run to the top of each hill and do 1 burpee on first hill, 2 burpees on second…and 10 lunge steps between each hill. There are 7 hills surrounding the concert stage.

    Global Warming

    It’s cold so circle up for some global warming. Hold Al Gore and the first pax member drops for 6 Catalina Wine Mixers, second pax member drops for his six once the first is done with 3. Two trips around the circle completes our global warming

    Mary

    LBCs – 20

    Wife Pleasers – 20

    Monkey Humpers – 15

    Hello Dolly – 20

    Penguins – 20

    Flutter kicks – 20

    Closing Time

    Count-off, Name-O-Rama, and the naming of our FNG. We welcomed Sam this morning to our F3 brotherhood and named our good Catholic brother Martin Luther. Prayers for SOGOs healing and for all of us to use our endurance and strength for the glory of God. -RevSox

  • Trading mental mistakes for Burpees

    YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.

    Mosey to the Great Lawn, taking the long way, circle up for the warmup

    SSH IC x 31
    Hillbillies IC x 20
    Grass Grabbers IC x 10
    Arm Circles x 20
    Peter Parker IC x 15
    Mountain Climber IC x 15
    Parker Peter IC x 15

    Have the Pax count off and remember their number…..for later

    Mosey to a long side of the Great Lawn for BLIMPS:
    Burpees x 5
    Lunges (each leg) x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..

    Mosey to the cones set up on the Great Lawn for suicides:
    The cones are set up like a basketball court.
    Sprint to quarter line and back – 5 merkins
    Sprint to half and back – 5 merkins
    sprint to three quarter line and back – 5 merkins
    sprint full court and back – 5 merkins

    Next up was involving the cones again:
    Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
    Note: bear crawl and PP are similar yet different…..

    Pax averaged 4 burpees, so 19 so far….

    Next up was a mental exercise to test the Pax when tired:
    YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.

    First penalty administered:
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO

    Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
    SSH IC x 5
    8 Burpees OYO
    SSH IC x 5
    7 Burpees OYO

    Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
    SSH IC x 5
    6 Burpees OYO
    SSH IC x 5
    5 Burpees OYO
    SSH IC x 5
    4 Burpees OYO
    SSH IC x 5
    3 Burpees OYO
    SSH IC x 5
    2 Burpees OYO

    One more chance for Pax to get it right: but one pax started counting during silent count…..
    Penalty followed….
    SSH IC x 5
    11 Burpees OYO…surely some Pax anticipated 1 Burpee….
    That was 65 more burpees, for 84 total

    Back to the cones for more suicides:
    5 Burpees, complete a full set of suicides like before, end with 5 burpees.

    That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..

    A little Mary:
    LBC’s IC x 20
    Flutter kicks IC x 20
    American Hammer IC x 10

    Belloq, Willie, and Gabrielle take us out with some stretches…..

    Mosey back to the Shovel flag for COT:

    Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
    Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!

    SYITG!!




  • Renaissance Run and Burp

    5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes.  8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty.  The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.    

    The clock hit 0600, time to give a disclaimer, then mosey to the field for:

    Warmup

    SSH IC x 31

    Abe Vigodas IC x 10

    Hillbilly’s IC x 10

    Arm Circles IC x 20

    10 Burpees OYO

    Bataan Death March
    Traditional Indian Run on the track around the lagoon, only thing added is the last Pax drops for 3 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes.

    Take the festival grounds track to the Foundry, continuing the Bataan Death March. 

    COP – Foundry

    Five Stations, 
    Station 1 – pull-ups AMRAP
    Station 2 – Big Boi Sit Ups AMRAP
    Station 3 – 90 Degree Flex Hang As Long As Possible

    Station 4 – Squats AMRAP 

    Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer

    Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track

    The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.

    Bataan Death March

    Take the route we came, back to NOMA.  YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder.  Continue the Indian Run to the backside of NOMA for some Sunday Mornings!  But first:

    Merkins IC x 10 (4-count)

    LBC’s IC x 20

    Crunchy Frog IC x 10

    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

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

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    100% attendance at Coffeteria!

    SYITG

    5 at the Renaissance

  • Crazy 8s

    Conditions

    Mostly cloudy, 65 F, Feels like 66 F, Humidity 93%, Wind 8 MPH from ESE.

    Warm-up

    Imperial Walkers x 31; Shoulder Taps x 31; Arm Circles: Forward x 16, Backerds x 15; Windmills x 10

    The Thang

    Grab your favorite rock and circle up for the duration.  Crazy 8s with a Deck of Death.

    • Hearts – Ground ‘n Pound con roca.  Reps = card value (2-14)
    • Spades – Squat Thrust con roca.  Reps = card value (2-14)
    • Diamonds – Curl to Press con roca.  Reps = card value (2-14)
    • Clubs – Core Exercise on the card sin roca. Reps = card value + 10 for numbers; 25 for face cards, 50 for the ace
    • Jokers – Repeat the last exercise
    • 8s – Do 8 eight count body builders each time an 8 is drawn

    NMM

    • Apparently I walked in hot and late.  Thought I had perfect timing to coolly stroll in at 0530 and give the disclaimer flag in hand, but the mumblechatter revealed that it was 0531.
    • War Eagle continues to be a non-conformist with his rock selection.  In spite of all of his peers selecting the traditional Pontiff drainage rocks, he continues to use a man-made cinder block.  Will War Eagle’s non-conformity lead to amazing success like Bill Bradley’s granny shot free throws, or will he always be viewed as a nut job like the guy that works out barefoot with F3 Nola?  Only time will tell. 
    • Mahatma taught us all an important life principle today.  Mahatma had a misshapen rock that was not easy to handle for some of the exercises.  After a round where some of the Pax traded rocks, Mahatma ended up with Frac’s rock.  Those of you that have posted at Rock City or The Uptowner may be familiar with this beast of a rock.  It appears to be a nice oblong shape that would be easy to handle, but once you start with it, you learn that one side weighs about 35 pounds and the other side weighs 15.  Remember kids, whatever your struggles are in life, there’s always someone else out there that has it harder than you. 
    • I suggest we start naming rocks.  I imagine that the aforementioned rock did not take kindly to our talk about its one-sided girth.  I can hear it protesting “It’s not a toomah!” like Governor Arnold in Kindergarten cop.  Therefore this rock shall henceforth be known as Schwarzenegger. 
    • Strava had my total mileage today at 0.18 miles.  That’s a successful Uptowner in my book. 

  • Wally Run AFTER the train passes

    As 0530 approached, so did a train… at the recommendation of War Eagle we moseyed to the track to run loops (1/2 mile) until the train passed in case any Pax were caught by the train.

    After two loops, the train passed, and FracSac was stuck behind the train, so great call War Eagle!

    We then proceeded on the regular Wally Run route and finished with another loop of the track for an additional 3.51 miles.

    Circled for count, name, announcements and prayers.

    Thanks as always for the opportunity to share my morning with my F3 brothers

  • Here, We Run!

    Since the Wally Run started, we have had a consistent number of individuals show up each week. Today, seven men appeared in the gloom. Rudy and Tool, two first-timers at the Wally Run, appeared with one question, “So, what do we usually do here?” The answer is simple, “Here, we run!” And run we did.

    The usual bunch of Wally Runners led the treck for our usual Thursday morning run. Runners completed between 4.4 miles – 4.75 miles. T-claps to Rudy and Rev Sox for leading the pax and completing 4.75 miles. T-claps to Triple Shift and Boo Boo, you guys are slowly proving you are runners. T-claps to Fracsac for pushing yourself and me further than we wanted to go. Tool, hope to see you more often!

    Finished with LBCs X 42

    COT – Prayers for Triple’s wife, a family in Harahan who lost their house in a fire, and all of those struggling this holiday season.

    As always, it was a pleasure to lead!

  • Need to Warmup? Burpee!

    6 men posted in a cold windy gloom where a shovel flag marked the spot to start their day off right with the commitment to improve.  The thermometer said 38 degrees, but the wind made that seem much lower.  YHC has not posted that many times at Popeye’s, and the blocked off areas made it even more challenging when coming up with a planned beat down.  But the Pax posted for a reason, and YHC intended to deliver.    

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

    Warmup

    • SSH IC x 31
    • Hillbillies IC x 20
    • Arm Circles IC 10 fwd, 10 bwd
    • Grass Grabbers IC x 10

    Mosey to the Shelter to find some benches.  There was some mumblechatter about the wall-less shelter really providing a wind breaker….YHC can take sarcasm all day…..

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

    With the warmup over, mosey to the hill.  There’s only one way to fend off the cold on a day like this….

    COP 1 – Burp Back Mountain

    YHC has pulled this one out at Okwata, which was always a crowd pleaser.  Looking up this hill, it sure looked higher than the levee, which makes it that much more awesome! 

    Partner up!  Pax 1 starts Burpees at the base of the hill.  Pax 2 runs backwards up the hill (quadraphillia) to the top, then run back down x 3.  Flapjack until 100 cumulative Burpees are achieved.

    Once Burpees are complete, both Pax continue with Quadraphillia waiting for the six.

    Now the Pax is really getting warm.

    COP 2 – Burpees and Jump Squats on the Hill

    Keeping the partner theme, Pax 1 starts Burpees at the base of the hill.  Pax 2 Quadraphillia up the hill, completes 5 jump squats and runs back down.  Flapjack until 5 evolutions are complete.

    Finish it off with Catalina Wine Mixers IC x 10 (gotta fit it in)

    COP 3 – Suicides Circuit

    Mosey back toward the flag, stopping at the parking lot.  With 4 lamp posts to take advantage of, completed the following:

    Starting at lamp post 1:

    • Sprint to lamp post 2 and back – Merkins IC x 10
    • Sprint to lamp post 3 and back – Lunges IC x 10
    • Sprint to lamp post 4 and back – Low Slow Squats IC x 10

    COP 4 – Mary

    • Flutter kicks IC x 20 
    • LBC’s IC x 20
    • Freddie Mercury’s IC x 20
    • Tin Snips IC x 10
    • American Hammer IC x 10
    • Crunchy Frog IC x 10

    Dealers Choice….

    • War Eagle – Penguins IC x 20
    • Rev Sox – Wife Pleasers IC x 20

    Finish it off with 1 minute of planking.


    COT

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

    Thanks for posting with me today, and way to kill it in the gloom this morning!  YHC is pretty sure this was the coldest day so far this fall/winter….

    SYITG

  • Back to the Basics

    Back to the Basics

    There is something special about the Sunday morning workouts. Maybe it’s about starting the week off right, or maybe it’s the opportunity to sweat with other dedicated men. Maybe it’s both. Regardless, YHC took the Q at the Renaissance this week to bring back the thing we all love to hate…..The Burpee.
    4 men committed to improving posted with a shovel flag planted in front of NOMA. There was discussions about LSU, Georgia, and Ohio State, but none of that mattered once the clock hit 0600. A brief disclaimer, and then……
    Mosey to the freshly cut grass area, really more of a 10 step mosey…..
    Warmup
    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20

    Mosey to the Foundry for Stations

    Round 1
    Dips, Step ups, knee ups, and 10 Burpees as the count

    Round 2
    Pull ups, Box Jumps, 90 degree flex hang, with sprint to the track 5 Burpees and Sprint back as the timer

    Rinse and Repeat both rounds for a total of 4 rounds, 2 of each.

    Mosey Back to NOMA

    Partner up for Mini Dora 123
    50 Burpees, 100 Merkins, 150 Squats
    Partner 1 starts exercise, partner 2 bunny hop up NOMA steps, 3 Burpees, run back down. Burpees on steps do not count toward the 50 cumulative!

    3 Minutes left, so YHC was going to do a little Mary, until Belloq asked, “No Sunday Mornings?” Silly Q!!! The Renaissance isn’t complete without Sunday Mornings!
    Mosey to closest wall of NOMA and complete 5 rounds OYO.
    10 Air Presses
    5 Donkey Kicks
    Last Donkey kick transitions into a Balls to the Wall with one merkin

    5 Rounds is no joke!

    Times up! Mosey back to the flag!

    COT
    Countoff, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
    What a great way to kick off the week!

    SYITG