F3 New Orleans

Tag: Saban

  • Primarily Chest – from Mahatma

    Short Disclaimer

    Mosey to the Dark track

    Warm up
    SS
    Side Lunge
    AbVagoda
    Mnt Man Pooper
    Mnt Climbers
    Febreeze

    Line up along the width of the pad:
    2-6-10
    Bear crawl out 5 yards 2 – 2 double unders 2 merkins 2 plank jack then 5 yrd bear crawl then 6 of each another 10 yrds then 10 of each – plank for the 6

    Now

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    30 second “pause” at 7 and finish YHC modified the merkins from knees – this was the 2nd time YHC attempted and it was no easier then the 1st.

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to opposite side of field
    7 v ups and 1 burpee
    then back across again to the starting side now 6 burpee and 2 V ups
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Circle up for ring of 63 merkins

    Mary:
    Gas Pumpers
    Leg Lifts
    Star
    High Plank with Merkins built in 1:30

    Short stretch then finish 10 burpees in 1 minutes (EZ).

    Head back to the flag

    COT

  • The Turtle – from Fracsac

    The last time YHC posted at the Foundry is unknown. It could likely be found, but what’s the point? It was long ago….too long. YHC saw the Q sheet open and made the commitment to return.
    Saban, Jesus Juice, Tool, Sandberg, and BayWatch made it clear they were ready!
    We did a little warmup, with MNC and dancing included! End with 10 burpees OYO
    Mosey to the Foundry via the LCM bridge, stopping at the benches so Saban could attempt to murder a turtle. Luckily the turtle saw him coming and dashed out of the way….
    Step ups and Dips completed, then continue the mosey to the Foundry.
    EMOM x 5 minutes for 50 burpees
    Stations:
    Jump the Green Snake AMRAP
    Pull ups or 90 degree hang
    Run to track, 3 burpees, run back – timer
    Rinse and Repeat
    EMOM x 5 minutes for 50 burpees
    Church bells ring. Apparently it’s a tradition to do 6 burpees at 6 am. So, 6 more burpees. The pax were very pleased.

    Embrace the Suck:
    7 x SSH
    7 x Merkins
    7 x jump squats
    Continue for 3 minutes. If any pax can hit 8 rounds, no more burpees.
    Saban hit 8 rounds….well done!!

    Mosey back to flag for Mary and COT

    That’s 122 burpees for the morning. T-Claps!

    SYITG
    

  • H8 wet feet – from Hokie

    YHC is known for his dislike of wet feet so there was some concern after last night’s rain as to whether I would continue Murph training at The House of Pain or opt to plan B.

    As I arrived, Backed Up was excited for Murph Training and announced he brought a heavy duty band to aide in pull ups. Well, out with my Plan B and we started our saunter over to the House of Pain with phone lights aiding in our attempt to keep our feet dry.

    After an explanation of The Murph, and Murph training, we took care of the disclaimer and welcome and started our warm up with SSH, high knees and arm circles.

    We then started with 2 minutes to complete 3 pull ups, 6 hand release merkins and 9 squats and then rest for the remaining time.

    Then onto more 2 minutes rounds for 4-8-12; 5-10-15; 6-12-18; 7-14-21 and finally 8-16-24

    We then took time to recover by introducing Pax to additional preparation with Bolt 45 and 1 minute of speed humpers

    Next 2 minutes was set to just complete 8 pull ups and 16 hand release merkins

    Another two rounds of Bolt 45, speed humpers and 8-16 with 1 minute low slow squats between sets

    For our final stint in The House of Pain, 3 Pax would hang for 1 minute while the remaining Pax did an exercise… 1st group, hand release Merkins for “non-hangers”; 2nd group- squats; and 3rd group – burpees.

    We then moseyed to the H8 hill because part of The Murph is running. We would run the H8 route of up the hill; Bear crawl across, run down, across & up; bear crawl across; run down and across to complete figure 8.

    YHC has decided Murph training will now be 5-10-15 rinse and repeat to 60 pull ups, 65, 70, 75, 80, 85, 90 over the next few weeks

  • Cub, Cub, Bear! – from Baywatch

    It was a blustery morning after a stormy night but 9 PAX made the trek to City Park. After the normal pleasantries, we moseyed to the track for a warmup:

    25 SSH
    20 Hillbillies
    15 Peter Parker’s
    15 Parker Peters
    12 Grass Grabbers

    Next, we moseyed to the Foundry for
    a quarter Murph. After all had finished, we ran over to the playground near the picnic pavilion for a new game called Cub Cub Bear. Heard of Duck, Duck, Goose? Well, this is similar, just with bear crawls. We circled up around the play ground with a plank as the static position instead of standing. As one person bear crawls around they tap each person saying cub or bear. If you get tagged as bear you must do 2 merkins then try and catch the other person while both bear crawl. The circle ended up being a little too large but the game was still fun. After everyone had been tagged, we moseyed over to the back of the art museum.

    Some of the PAX had never been to a Renaissance beatdown so I introduced them to Sunday Mornings. After several rounds we headed back to the flag for some Mary and COT. It’s always a pleasure leading you, brothers.

  • When Kuch is away, the PAX will play (aka fartsack) – from Baywatch

    Pothole and Saban joined YHC on a perfect morning at the Lakefront. I was a little surprised upon arrival to see no PAX given that it was the off week for Broga. Then a car pulled up and I asked Saban and he replied simply, “Kuch is out of town.” No more needed to be said. If your not aware, Kuch is the unofficial PAX herder for Lakeview. When he’s away, we apparently stray (not that I can say much as I’ve fartsacked my fair share lately).

    Nonetheless, three strong we moseyed around the fountain and stopped for a warmup. 25 SSH, 15 merkins, 15 Peter Parkers, 10 Abe Vagodas, 10 Grass Grabbers.

    Since RCR is done and Memorial Day will be here before we know it, it’s never to early to start getting ready for The Murph. So we moseyed over to the House of Pain. 5 rounds w/ each round including 5 pull ups, bear crawl up hill, 5 squats, run down, 5 burpees, bear crawl back up, 5 squats, run down and start over.

    Next we moseyed over to Canal Blvd and did some 4 corners with ascending reps each round—7 reps, 14 reps, and then 21. Corner 1 was shoulder taps, corner 2 was merkins, corner 3 was Jlos, and corner 4 was BBS.

    Then we moseyed back to the flag for some Mary at COT. Thanks gents!

  • When Kuch is away, the PAX will play (aka fartsack) – from Baywatch

    Pothole and Saban joined YHC on a perfect morning at the Lakefront. I was a little surprised upon arrival to see no PAX given that it was the off week for Broga. Then a car pulled up and I asked Saban and he replied simply, “Kuch is out of town.” No more needed to be said. If your not aware, Kuch is the unofficial PAX herder for Lakeview. When he’s away, we apparently stray (not that I can say much as I’ve fartsacked my fair share lately).

    Nonetheless, three strong we moseyed around the fountain and stopped for a warmup. 25 SSH, 15 merkins, 15 Peter Parkers, 10 Abe Vagodas, 10 Grass Grabbers.

    Since RCR is done and Memorial Day will be here before we know it, it’s never to early to start getting ready for The Murph. So we moseyed over to the House of Pain. 5 rounds w/ each round including 5 pull ups, bear crawl up hill, 5 squats, run down, 5 burpees, bear crawl back up, 5 squats, run down and start over.

    Next we moseyed over to Canal Blvd and did some 4 corners with ascending reps each round—7 reps, 14 reps, and then 21. Corner 1 was shoulder taps, corner 2 was merkins, corner 3 was Jlos, and corner 4 was BBS.

    Then we moseyed back to the flag for some Mary at COT. Thanks gents!

  • Mountain Grinder – from Mahatma

    5 gathered on a cool morning the early conversation from Beloq was how he was beatdown by a……girl! Doing some sort of stretching so after a disclaimer and comfort zone encouragement we began with the “Scantron” for warm up X 2! Then
    Cherry Pickers x 10
    SSH X 20
    Side Lung Stretch

    After that we slow moseyed to the base of the Wisner – 30 sec of Mnt climbers ascended 1/2 30 of sqt jumps ascended to the top 30 sec of wall sit with air presses – descended 1/2 way 30 of alt lunges descended to the bottom 30 sec of Carolina dry docks

    Then down to choose a block for 3 rounds of AMRAP:
    #1 arms
    X 20 ea
    TriCep
    Curls
    Kettle Bell Swing
    Then run quarter way up the bridge
    Most finished 2 rounds plus
    #2 chest
    5 Burpees
    20 push ups
    20 front raises
    Run
    Again everyone finished atleast 2 rounds
    #3 core all with block
    X 20
    V Ups
    American Hammer
    LBC

    Rtn blocks then start back with 6 stops similar to the route out ea with 30 sec exercise. Push ups, plank rotation low to high, wall sit with air press.

    At the bottom mosey as s group back to the flag.

    Then COT

    Great to lead!

  • The Track Can Be Fun Too – from Mama’s Pride

    With RCR in full swing, a few pax arrived early and ready to hit the ground running, pun intended.

    The group started out with a typical warm up of some SSH, Grass Grabbers, Windmills, Imperial Walkers, and Arm Circles. To keep gaining miles, we added 2 “Forks” to the warmup, which includes a run around the track where each pax sprints for the 100 m stretches and slowly jogs the turns.

    After the warm up, the group engaged in a crowd favorite – Mama’s Pride’s Ladder consisting of Merkins, Jump Squats, BBSUs, Commando Planks, and Kick Throughs. After each cycle, Pax rand 400m and performed 5 burpees. The workouts started with 15 reps of each exercise and added 5 reps after each run around the track.

    After 20 minutes, the group ran another lap and performed another Fork before finishing up with a friendly game of Ultimate Football.

    The pre-run group hit just at 4 miles, except for Saban, who decided he needed to run more because he’s Saban. Overall, it was as pleasant as it sounds.

  • Fun n Games till someone gets hurt. – from Kenna Brah

    Warmy
    Imperial Walkers =20
    Tin Soldiers – 20
    Abe Vigoda – 20
    Seal Claps/Overhead/Arm Circle
    High Knees/Butt Kickers
    -FUN –
    Sit Down/Get UP NO HANDS
    Turkish Get UP Training
    Press Up on Tree Branches

    Round-n-Round w/Blocks
    A – 3x
    15 SUMO Squat
    15 Servers – Hands Pressed to Middle – stretch out
    15 One Arm Swings L/R
    15 TriCep Ext – Hands Pressed to Middle

    B-3x
    15 L/R One Arm Row – Grasp Middle
    On your 6 w/no Hands w/block
    15 Pullover/Chest Press – Squeeze Middle
    On your Feet w/no Hands w/block
    15 OHP – Squeeze Middle
    15 L/R Static Lunge Twist
    REPEAT

    Heard some grumbling so I must have done it right. I hope I left you all better than I found you.

  • Krazy Ivan IV: Speedy Sings, Fracsac Frowns – from The Hammer

    It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair…for Fracsac apparently. The man who has a folder on his phone dedicated to the Freedom Hammer was crestfallen for a second year running. Bordering on tearful, Fracsac and his Southshore breathern had to witness a spritely Speedy Gonzales hoist the Freedom Hammer in triumph after the Northshore thumped the Southshore for the Crazy Ivan IV, 257 to 153. Precision results, thoroughly vetted and audited by the governing body, are as follows:

    1. Speedy Gonzales 31:22 (6:30 average pace)-recruited years ago by Jose 10k
    2. Amnesia 33:55
    3. In Time 34:07
    3. Cowbell 34:07
    5. The Hammer 34:34
    6. Saban 35:09
    7. Kuch 35:37
    8. Steve 36:45
    9. TankedUp! 37:20
    10. RevSox 37:36
    11. Sogo 37:47
    12. Hog’s Breath 40:25
    13. Thumb War 41:30
    14. Bongo (time between 41:30 and 42:43-you should have found me afterwards Bongo!)
    15. Snooze 42:43
    16. Pelican 42:44
    17. Shooter 43:34
    18. Flea 45:16
    19. BBQ 46.35
    20. Russo 46:55
    21. Jose 10k 47:38
    22. Pai Gow 49:55
    23. Baywatch (it was raining hard, lots was happening, Hog’s Breath was talking to me…sorry Baywatch I didn’t get your time)
    24. Belloq
    25. JV (not that JV, the other one) 55:19
    26. Kenner Brah
    27. McGiver

    And honorable mentions to PickAxe and Chainsaw, The Hammer’s 2.0s, who finished the first lap together in a blistering 13 minutes.

    Thanks for coming out guys. You all get a trophy for participating in this unequivocally, completely stupid and utterly pointless annual competition. YHC was thoroughly impressed with the total disregard for your personal wellbeing and safety and looks forward to a repeat performance same time next year. Over and out.