F3 New Orleans

Tag: FracSac

  • Rain or Shine at the Mothership!!!

    Pre-Thang

    23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    (missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)

    Peter Parkers x 15

    MC x 15

     

    Partner Workout

    Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.

    Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

    Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.

    Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.

    Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)

    When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.

     

    The Thang

    Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:

    Round 1

    • 20 box jumps
    • 20 incline merkins
    • 15 box jumps
    • 15 merkins
    • 10 box jumps
    • 10 derkins
    • 5 box jumps
    • 5 diamond merkins
    • then moseyed to the last light post and back to the fountain (about 0.5 mile)

    Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.

    Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.

    Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.

    In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.

    T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!

     

    Round of Mary

    Moseyed to the grass field next to NOMA and did the following in cadence:
    Hello Dolly x 20
    Dying Cockroach x 20
    Flutter kicks x 20
    American Hammer x 15
    Moseyed back to the flag with 30 seconds left. Why not 3 more burpees???  PAX finished the workout at 7:30 a.m.
    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling).  Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong

  • Rarajipari on WPM

    I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.

    We showed up for a hot 68 degree AM in the gloom.  We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game.   He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree.  Thanks to Brown Bag for EH’ing him!

    We gave the disclaimer and headed directly to Wolfpack Mtn.  I picked up a bucket of balls on the way.

    At the base of WPM  SSH x 20 IC,  Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20

    Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN.  At each end of the garage we did 10 merks.  Congrats to the winners Sandbar and Saban who won the race up the MTN.

    At the top of the MTN.  We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.

    Then we got a new partner and went down the garage with 5 squat jumps at each side.  This in hindsight was probably a bad exercise choice. –  Most of the PAX did their jumps with their  back to the balls still rolling down the MTN.  A couple of near missed ankle injuries – as far as I know – no injuires occured.

    Congrats to Mariah and Peppa for winnning the race down.  It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.

    At the base – we put the balls in the bucket and ran to the benches.  At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.

    We sealed the deal with x 15 low country crab in cadence.

    Then we hustled back to the FLAG.  If you got to the FLAG before the 6 each PAX knocked out a  BLIMP or as far as he could get.

    Announcements:  Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday

    Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!

     

  • Okwata Single Leg Beatdown (plus)

    The cold relented, and YHC was bringing a classic beatdown to the PAX.   Disclaimer and then . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x 20 (10 each direction), Imperial Walkers x25, Peter Parkers x20, Parker Peters x20, Grass Grabbers x15.

    The PAX moseyed around the fountain and went to the fountain barricade for the single leg beatdown.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the Cabana of Pain for 2 rounds of stations – bear crawl and quadrophelia up/down the levee as the timer, AMRAP pull-ups, and dips and crossfit merkins.

    Mosey back to the flag and Count off, Nameorama, announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    Moleskin: With this classic workout, the PAX did a lot of work in a short amount of time.  The beatdown started with the legs and worked its  way up so that the whole body got hit.   Focusing on a single limb causes a bunch of muscles that are usually on the sidelines to fire off and provide stability.  YHC is getting sore right now.

     

     

     

  • No Burpee Suicides?? What???


    YHC arrived to the Mothership a few minutes early, and was surprised to be one of the first on the scene. With only 5 minutes to go, there were no more than a dozen Pax, which is a low number for the Mothership, but is understandable given a holiday weekend. YHC was pleasantly surprised with the final push of arrivals, bringing the total posting to 23, including an FNG!
    With the clock turning 0630, time for a brief disclaimer, then…

    Mosey toward the Great Lawn, in a direction that threw the Pax off. Keep ’em guessing is the best policy. Circle up on the Great Lawn for the Warm Up

    SSH IC x 31
    IW IC x 15
    Ave Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC – 10 fwd, 10 bwd
    Chinook Squats IC x 10
    Plank-o-rama…Peter Parker IC x 15….Mountain Climber IC x 15….Parker Peter IC x 15.

    A quick countoff proves an odd number of pax. YHC had a game of “Catch Me If You Can” planned out, but the odd number threw a wrench in the cogs. Not to fret, YHC had the odd and even numbers split up into two groups. Odd numbers start running backward on Great Lawn, Even numbers do five Burpees and “Catch Up” to Odd numbers. Once first Pax arrives, all drop into a plank and wait. Even Pax run backwards while Odd numbers do five Burpees and “Catch Up” to Even numbers.
    One round of that was enough, YHC knew he should have put the cones out……but trying to infuse something new into the routine!

    Mosey to the NOMA Fountain.

    Box Jumps OYO x 10
    LL Step ups IC x 10
    Dips IC x 15
    RL Step ups IC x 10
    Derkins IC x 15

    Mosey to the Tree Line, line up along the first tree.
    Bear Crawl to 2nd tree, 10 merkins
    Bear crawl to 3rd tree, 10 shoulder taps (King Kong did Kongs…)
    Bear Crawl to 4th tree, 10 Floyd Mayweathers
    Bear Crawl to 5th tree, 10 Burpees OYO and stand back up

    Split the Pax in two groups again. Even number pax form one circle, Odd number pax form another circle.
    Circle Burps!
    All pax run in place. Each pax takes turns saying “down” which signals the entire circle to do a burpee, recover, and run in place. The odd numbers went around the circle twice, one can only assume the Even’s did roughly the same.

    Mosey to the Foundry for Stations!

    Station 1 – Dips AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Merkins AMRAP
    Station 4 – Leg Lifts AMRAP
    Station 5 – Big Boi Sit Ups AMRAP
    Station 6 – Run to bike trail, 5 Burpees, Run back – Timer

    Complete 2 Rounds

    Mosey back to the Great Lawn

    Flutter Kicks IC x 20
    Crunchy Frog IC x 10
    Tin Snips IC x 10

    Seal the Deal with 10 Burpees OYO!

    Mosey back to the Shovel Flag.

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Close with a Prayer. Welcome Pele’!

    NMM
    The Pax were expecting some Burpee Suicides, but YHC threw ‘ em off with some new routines. Expect the Unexpected! Don’t worry, you’ll find yourselves doing Burpee Suicides again soon enough……
    Not exactly sure how a guy born in Venezuela is named after a renowned soccer player from Brazil….but it works!
    On a weekend of Giving Thanks, I’d like to say thank you to my F3 Brothers for continually pushing and supporting me to be a better person overall. This is a great organization, one that too many miss out on.

    Thanks for posting with me today!

    SYITG!

  • Turkey Day – Okwata

    9 Pax showed up for a Pre-Turkey Thanksgiving Feast Beatdown at the one and only Okwata. With 4 shovel flags planted, possibly a record at Okwata, the clock turned 0530, a brief disclaimer was given, and we were off on a mosey toward the mardi gras fountain….

    High knees and carioca around the fountain, circle up on the grass.

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles 10 fwd – 10 bwd IC

    Thang 1

    Double Shots with Jack Webb at the Barre

    1 merkin, 2 air presses in the peoples chair at the bar
    2 merkin, 4 air presses in the peoples chair at the bar
    ….
    ….
    10 merkin, 20 air presses in the peoples chair at the bar

    Thang 2

    4 Corners at Lakeshore and Canal

    Corner 1 – Cataline Wine Mixers IC x 10
    Corner 2 – Jump Lunges IC x 20
    Corner 3 – Shoulder Taps IC x 30
    Corner 4 – Squats IC x 40

    Mosey to the top of the levee for Disperse Indian Run
    Last Pax sprints to front, calls disperse and an exercise, all Pax run down levee to complete 3 of said exercise, then regroup at the top of the levee to continue Indian Run until all Pax get a shot at glory.

    Indian Run back to the House of Pain for Stations – Groups of 3

    Station 1 – Merkins AMRAP
    Station 2 – Pull Ups Amrap
    Station 3 – Bear Crawl Up Levee, 5 Plank Jacks, Bear Crawl down – Timer

    Mosey back to Shovel Flags

    Flutter Kicks IC x 20
    Tin Snips IC x 15
    LBC’s IC x 20

    Burpees x 10 OYO to seal the deal

    COT

    Count Off, Name-o-Rama, Announcements, Intentions, and close with a prayer to the Sky Q.

    NMM

    YHC and Da Parish completed Okwata, then gathered at Morning Call in City Park for Coffeteria, as we were scheduled to run the 5 mile Turkey Day Race at 0830. This is a truly manly accomplishment, and a feat only the likes of YHC and Da Parish could serve up. We were joined by the crew from the Dome Patrol, fresh off their victory with Stiffler’s Mom. Thanks for the great F2 Hawgcycle and Swampcock!

    YHC and Da Parish truly sealed the deal with an amazing 5 mile run at Tad Gormley, where we were joined by a number of other F3 brothers!

    Thanks for posting with me today, and for allowing me to be a part of F3. I am thankful for many things, and my F3 brothers are very high up on that list!

    SYITG!

  • Krazy Ivan Training at the Stomp

    It has been said that the only reason the World wins the GN is due to the Northshore presence.  Is that true?   Well then how would that explain a World victory at the 2019 Krazy Ivan?!   A GroupMe was sent to the Stomp runners to show up sleeveless and handsome.  Thank you all for getting that at least half right.

    The route would be similar to that of the Turkey Day Race.  North on Marconi, South at the roundabout, East to NOMA and up Lelong dr, back down through Roosevelt mall and sweep the 6s. Seal the deal with 10 burpees, 25 LBCs, 10 R Alabama Prom Dates, 9 L APDs.

    Counterama, Namerama, T-Claps to the Sky Q for the gift of the Day.

    Thank you for the opportunity to lead, SYITG

    Da Parish

  • Bringing a Typical Uptown Beat-down to the Mothership

    Pre-Thang

    Gabrielle originally had the Q for this Mothership.  He had asked if YHC could take the Q.  Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Seal Claps x 15

    Hill Billies x 20

    Imperial Walkers x 20

    MC x 20

    Peter Parkers x 20

    Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other.  5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

    The Thang (Chipper Workout)

    Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

    Round 1

    • 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
    • to the fountain with 50 dips
    • to the first light post with 5 burpees
    • to the 2nd light post with 50 Hello Dollies
    • to the 3rd light post with 5 Burpees
    • to the 4th light post with 50 squats
    • to the 5th light post with 5 burpees
    • to the 6th light post with 50 leg raises
    • to the 7th light post with 5 burpees
    • to the 8th light post with 50 King Kong shoulder taps.
    • Then moseyed back about a quarter mile to the steps in front of NOMA.  Rinse and repeat.

    Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

    Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

    Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

    Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

    Each lap is approximately 0.5 mile.  In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

    While YHC was giving the instruction for the Thang, a lot of mumblechatter.  Triple Shift informed YHC with “that’s a lot of leg raises.”  The time was approximately 6:53 when the PAX started.  The goal was to finish all 5 rounds before 7:30.  YHC knew this would not be an easy challenge.

    Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round.  The PAX finished strong.  T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time.  YHC loved it because he would do the same.  Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge.  This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

    COT

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • Okwata – Physical Fury

    Okwata – there is no AO more unpredictable!  This time of year is a crapshoot as to weather but when you sign up to Q you get rolling either way!

    11 men showed up to the lakefront to work.  After a short disclaimer Triple Shift and his buddy (one day to join the pax, Adam) decided to skip the work out and take a walk along the lake.

     

    The rest of us took a short mosey to warm up:

    Short run with high knees and carioca around the fountain then circle up

    SSH x 25

    Side lunges x 25

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.     JV decided that the PAX had not embraced the suck of the wet ground and had us perform superman roll to back cross – this got the group fired up.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    1 minute plank recovery

    Mosey back to the flag – apology to Abacus – he was tying his shoes and we took off not realizing he was pulling a hard 6!  He caught up and we started some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank J – Lo’s x 15 2 count

    COT

    Give thanks and take nothing for granted – carry forgiveness in our hearts!

    Let’s do this again some time!

     

  • The 4 Frozen Horsemen

    Winter is here.  But that didn’t stop 4 hardy PAX from appearing on the angry shores of Okwata, where the winds were howling.  YHC’s car said 37 degrees.  Alas, YHC’s car does not have a wind-chill measurement; perhaps that is for the best.  Somethings are best left unknown.  5:30 arrives, so the 4 frozen horsemen from setting off.

    The Thang

    YHC abandoned the planned Q in order to seek shelter behind the levee.  Lets mosey!  10 seconds later, time for a quick return to the sidewalk to find an alternate path.  Thank you, trailblazing Abacus, for alerting us to the puddles of mud and water!  Sorry you had to step in it to discover for us…

    Instead: Mosey down to Canal St, up and over the levee, seek shelter and dry ground on the City side of the levee.

    Warmup with SSH, IW, then plank-o-rama.  Cold seems to mess with Frac’s counting abilities.  But we persevere…

    Dora 1-2-3

    Burpees x100, Merkins x200, Squats x300.

    While Pax 1 reps, Pax 2 Lunge Walks up and down the levee – feel that howing, freezing wind hit your face at the top!  The walk down added the extra “don’t slip and slide” risk.  Frac and JV got the benefit of extra reps waiting on YHC and Abacus.

    Head to the top for a 20 count (and grumbling about why we didn’t do the 20 count in the shelter at the bottom.  Because we’re tough, that’s why)

    HOP

    Mosey to HOP for 4 stations: Bear crawl Up/Down the levee (the timer), Dips, Pull-Ups, LBCs.  2 rounds.  I’m not exactly sure what JV does on the bear crawl down, but I think it involved frequent stops to smell the flowers.  We don’t have all day, here….

    Mosey back through the mud and puddles to the flag.  Dang, that water is C.O.L.D. on the feets.

    Time for Flutter Kicks x25.

    Then close up with the faster countoff, name-o-rama, intentions and prayers that I’ve ever been a part of.  “Nice seeing you gents, gotta run….” says everyone as they hustle back to their cars to try and restore feeling to extremeties.