F3 New Orleans

Tag: Tenderloin

  • Cinco de Julio – from Fracsac

    3 pax beat the fartsack and hit the track to get some miles in. 100 % participation at Coffeteria.

  • Just for the Record – from Mahatma

    YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.

    Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
    Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
    Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
    5 minutes of Mary then back to the flag.

    COT

  • Just for the Record – from Mahatma

    YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.

    Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
    Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
    Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
    5 minutes of Mary then back to the flag.

    COT

  • If Not Me Then Who? – from Fracsac

    YHC got a text from the Site Q late last night that he was Down Range and asked if YHC could take it. Being tired and sore, the answer wanted to be no. Then YHC remembered a saying. “If not me, then who?”

    5 Pax for the Wally sprint. Mile warmup, followed by the ladder of 100m up to 400m with a 100m recovery between each. Up and down until 0615.

    COT

  • Rock – Smurph – from Mahatma

    Yep Bolt and Charmin didn’t see it coming as they both had notice that the real HIMs were going to Fracs announced Murph starting late for those who wanted to sleep in or get up an extra 45 minutes early (if you live in the rural) “Metry/RiverRidge” area to make the 30-40 minute drive uptown for Biebers announced 1/2 Murph. After a week of pure business travel – out of town out of touch returning to indulge in the Memorial Day weekend – now a little beat up from all the festivities the plan was Very simple – show up with a big speaker – Rock playlist and the idea of a Smurph. Had Bolt arrived ahead of YHC with his mini Bose the BB could be a completely different narrative yet we all have those eye opening experiences…….Smurph you say?! I’m sure there was a feeling of being trapped as we slow moseyed with speaker in hand towards the playground yet neither showed any fear so after a quick warm up the Smurph was on for time – 1/2 mile run 10 rounds of 5 pull ups, 10 merkins and 15 squats finished by another 1/2 mile run. Once done we had some time for stretching and a little Mary. Tenderloin did his laps and sitting a spell or 2 or……

    COT where we gave thanks, asked for God’s Grace on our intentions and those that gave the ultimate sacrifice. Closed with the pledge of allegiance.

    All said some things are best accomplished when we simply put our heads down and do it.

  • Frac Rocks the City – from Fracsac

    Frac week continued with a stop at the AO known as Rock City, The Rock City, The Real Rock City. The theory that Slaughter proposed would once again be put to the test.
    Warmup started with the typical stuff, including 31 SSH and of course MNC where dancing was highly encouraged.
    Mosey to the rock pile.
    Circle up for a little modified shock and awe.
    SSH IC x 5 followed by 10 burpees OYO
    SSH IC x 5 and 9 burpees OYO
    Stop at SSH IC x 5 and 3 burpees OYO
    That gets us to 52.
    Partner up and grab a rock, a big Rock, a Real Big Rock! Heisenberg took this quite literal!
    Partner 1 Carrie’s the rock ahead while partner 2 does 5 squats and 2 Merkins then sprints up to swap. Out about 250 yards and back.
    Throw the rocks back and mosey to the field.
    EMOM x 5 with burpees. 10 for first 3 minutes and 11 for last 2 minutes. That’s another 52!
    Last we played a little variation of ultimate football followed by some Mary with Catalina Wine Mixers x 10.

    COT

    NMM

    The pax proved again that Slaughter was wrong. These men were not soft in the 1st F, they were strong in the 2nd F and they exploded with the 3rd F!
    Thanks for joining me today as YHC celebrates his latest journey around the Sun!

    SYITG

  • Qsource Ruck – from Fracsac

    A Qsource ruck was held where men experienced the 1st F, embraced the 2nd F, and shared the 3rd F. There were some runners that ran. Be on the lookout for next week Qsource!

  • Monday counting lesson – from PVC

    Warmorama – SS, AbVagoda, and Arm circles

    Mosey to rock pile, walk rock to exercise field

    Tabata workout: 1 minute on 7 secons rest:
    BB sit up, Soldier crawl(SC), BP rock, Lunge, Squat, Lunge, Curl rock, SC, Mtn climber, SC, tricep rock, Lunge, Flutter kick, Lunge, Shoulder press rock, SC, Mexican bean jump, SC, BP rock, Lunge, Merkins, Lunge, Squat rock, SC, BB sit up

    Walk rock to rock pile, mosey to flag

    COT

  • Rocking out at The real RC – from Mahatma

    Warm Up
    SSH
    Mnt man poopers
    Side lunges rt to lft
    Frinkle Swings
    Hillbillies
    Febreeze – 2/4 4/8 6/12…….10/20
    BB then hold legs 6” air press

    Grab rocks – 2 large the rest medium

    Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.

    2 to 10 starting at the goal line
    Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
    Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.

    Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
    Chest press
    Curl
    Over head press
    Squat
    Bus driver
    TriCep
    Chest press
    Curl
    Over head press
    Squat
    One round each completed

    5 poles 3 exercises
    Side to side toss
    Over head rainbow swap
    Curls
    5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
    Bernie Sanders run back 4 burpees flip flop
    Bernie Sanders run back 6 burpees flip flop
    Rtn the rocks

    Head to the flag COT

    http://f3uk.net/bdgen/

  • Creativity Gone Awry – from Fast Tax

    The Uptowner 4/01/2022 – Yes, I know it’s late…

    Notwithstanding that YHC originally listed Battle Frisburpee on the website as a description for the day’s exercise, YHC was hoping to debut (or beta test) a few new ideas. However, the Pontiff custodians threw a curve ball, given that the usual gate to the field and our COT area was locked. No matter…persevere, adapt, and overcome.

    After disclaimer being said on the jogging path, we headed North along the fence for 30ish yards and stopped for warmups consisting of:

    Bat Wings
    Manatees
    Crab Merkins Plank
    Australian Mountain Climber (upside down, vertical mountain climber performed against the fence)

    While still against the fence, and having some success trying out the Australian Mountain Climber, YHC thought it was a good time to dive into his next creation – the Crazy Indian Chicken Pecker.

    All PAX against the fence (or wall of a building) in balls to the wall (BTTW) position. While all PAX are doing Chicken Peckers (aka upside down shoulder taps i.e. Feet up on the fence/wall, hands on the ground, lift your hand and touch your opposite shoulder) the last PAX drops down from BTTW and runs to the front of the line then gets back into BTTW position and continues the Chicken Peckers. Next PAX follows and this repeats until Q says to stop or PAX begin to mutiny. It took less than a minute for signs of an impending mutiny to be evident. Time to abort. Maybe retool and reintroduce later, maybe not.

    On to the next exercise, the Triple Check: Separating into teams of three, the first PAX holds the peoples’ chair, second man in front of him in plank, third man sprints 100 yards and back, then cycle positions, rinse and repeat times two more times.

    Final exercise before the game was the Mad Mad Race.
    Keeping the teams of three, each PAX in the team chose one of the following exercises: soldier crawl, broad jump, or crab walk – no duplicates. From the line, the teams had to traverse 40ish yards, switch positions, and come back. Losing two teams had to do 15 burpees and the winning team did five. With Bolt lamenting the lack of Burpee opportunities, we all added 10 more.

    With 25 minutes left, it was time for Battle Frisburpee. As YHC hopped the fence and began to setup the cones, the remaining PAX were running to the next gate, since the usual entrance was locked. Alas, entry to the field was not meant to be…all gates were locked. Quickly picking up the cones and vaulting them and me over the fence, we made it to the baseball diamond with about 15 minutes to spare.

    Battle Frisburpee:
    Team 1 – Pillsbury, PVC, Hand Grenada, and Bolt
    Team 2 – Boo-Boo, Bogey, Scantron, and Fast Tax

    Team 2 prevailed, 4-1 (I think…could have been the other way around or I could have screwed up the teams since it’s been 8 days since we played 🙂

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship! SYITG