Warmorama: Rapper’s Delight edition with an emphasis on the parts used in burpees. The Thang: 100 burpees for time and with the mantra of, “Leave No Man Behind, Leave No Man Where You Found Him” we will all continue supporting those still pushing themselves until the Six is in! Hawg led the pack, establishing himself as a beast with a time of 7:18. War Eagle opted for a couple laps after 1.5 burpees, Triple showed up coiffed and just after the main Thang ended—shocker. A game of FastTax’s brainchild, ultimate frisburpee, ensued, resulting in Thumb War’s consternation with the rule differences from the far less interesting ultimate frisbee. The end result was the non-R.E.D. Team lost 1-0.
Tag: Triple Shift
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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
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Return of the Catship – from Catfish
Feeling zesty out at the Mothership this morning with 6 PAX.
Started at the peristyle with a warmup:
Abe Vigodas x 10 (in cadence)
Grass Grabbers x 10 (in cadence)
SSH x 30 (in cadence)
Imperial Squat Walkers x 20 (in cadence)
8-Counts x 15 (in cadence)
Peter Parkers x 20 (in cadence)
Plank Jacks x 20 (in cadence)
Floyd Mayweathers x 20 (in cadence)
Parker Peters x 20 (in cadence)
Hold Plank, then low plankBack to feet for a round of the Motivator (counted down from 10), then grabbed some columns for
calf raises x 20 (in cadence)
tib raises x 20 (in cadence)
SSH x 20 (in cadence) to keep the heart rate upMoseyed to benches for
Dips x 20 (in cadence)
Rocky Balboas x 20 (in cadence)
Derkins x 20 (in cadence)
Irkins x 20 (in cadence)
SSH x 20 (in cadence) to keep the heart rate upMoseyed to the grass over by the museum for round of Killer B’s (bear crawls, burpees, broad jumps). PAX bear crawled two tree lengths, then broad jumped back, stopping for three burpees every 5 broad jumps. Did one round, then did Jack Webbs up to seven. Did another round of Killer B’s, then coninued Jack Webbs from eight to twelve. Did another round of Killer B’s, then got on sixes for
LBTs x 20 (in cadence)
Big Boys x 15 (in cadence)
Not So Lazy Boys for time (10 seconds each position, right, center, then left)
Dying Cockroaches x 15(in cadence)
Hello Dollys x 15 (in cadence)Started the mosey back to the flag, stopped just before the bridge for another round of 8-counts x 10 (in cadence).
Got to flags zone, then did some more of the Motivators for the remaining 2 minutes or so.
CoT, coffeeteria @ PJs. Fun one!
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Saban Can’t Help Himself – from Mama’s Pride
The night before this glorious morning, Saban decided it was appropriate to call out the Q for not being as active while he recovered from an injury. While I knew Saban simply missed me, there had to be consequences.
We started off with a simple enough warm up of some SSH, grass grabbers, imperial walkers, arm circles, and self love. We moseyed to the base of the mountain for 25 push-ups, 25 squats, and 50 LBCs. Then the fun began. The group bear crawled up the mountain, indian run style, for two rotations. Again? It was Saban’s fault.
At the top of the mountain we did 25 dips, 25 derkins, and 25 (2×1) Bonnie Blairs before moseying down the mountain for some Dora.
The Dora included oh presses, curls, and flutter kicks, but had to be cut short to make it bad in time. On the way back, another one of my admirer’s, Kuch, caught up with us from his run to join us for the COT. Notably, no one gave Kuch any grief for his recovery despite not affording me the same sympathy. I guess it’s my youthful vigor and good looks.
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May the 4th be with You – from Boo-Boo
YHC was finally able to get a Q spot for El Diablo around Rudy, Hokie, and Fast Tax who are locked in a race to be the first to add their name to the miniature bat Hawg received 10 years ago for being one of three attendees at a Zephyrs game.
YHC lead the PAX on a short mosey to the field for a warmup consisting of ordinary warmup exercises. I added in MNCs since Frac was in attendance. Since there wasn’t 100% dance compliance, a 10 burpee penalty was imposed.
As YHC was ready to move into the meat of the beatdown, he was met with significant resistance for not including Imperial Walkers in the warmup since it was May the 4th. Being a man of the people, YHC obliged to stop the bellyaching of the sci-fi sect of the group.
With smiles on their merry faces, YHC led the group to the track for BLIMPS as a mode of transportation to the rock pile bc a mosey just wouldn’t be sufficient. The typically quiet and non-judgmental Rudy pointed out that YHC substituted plank jacks with another exercise. The poor guy forgot that modification is acceptable in the F3 world, and we were still able to spell BLIMPS correctly.
Upon arrival at the rock pile there was the typical banter regarding rock size. PAX were instructed to figure it out as it is not YHC’s place to judge another man’s rock!
Off to the 50 yard line for 10 Rounds of Tyson, which consisted of all exercises in cadence. At some point Macgyver showed up late and rockless. Initially he was instructed to rifle carry the “bat” until instructed otherwise, but Triple Shift quickly seized the opportunity to shed his oversized rock by switching with Macgyver. Other PAX, namely Rudy, also took advantage of the opportunity to share/shed his rock with the lad.
While that was fun, all good things must come to an end. PAX returned their rocks to the rock pile and gather for some Mary in the vicinity of the rock depot.
Mosey to the flag exactly on time! COT, prayer, OUT!
It’s always an honor to lead HIM! Thank you for the opportunity.
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Fun and Frac at the Foundry – from Fracsac
8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track.
Warmup was mostly normal stuff, including MNC where dancing was highly encouraged.
There were no SSH for good reason. They came with 1st COP:
Shock and Awe with SSH x 5 per round, 10 burpees descending downward. Since we never do 1 burpee, it was 10 at the bottom of the round for 64 total. Cap it off with 6 more to get to 70.
Partner up with Catch Me if U Can on the Track. Pax 1 starts running backwards while Pax 2 does 3 burpees and then sprints to catch Pax 1. Complete 4 rounds for 12 more burpees.
Set cones in a circle in the field and split up for two teams of 4 pax. We played a game of keep away with the football where 5 complete passes gets a point, two hand touch style. Fun times!
Finish off burpees to get to 100.Mosey back to flag for COT
NMM
-100 burpees sort of sucks, while 100 burpees with a fun game rocks!
-We get up early to be challenged, and we want to have fun. Adult male recess is something you won’t find at a gym. Keep challenging each other, support one another, and fun! Laughing and burpees? It’s a thing!Thanks for allowing me to be part of F3, and know that you are all loved.
SYITG!
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Good Morning……Burpees – from Fracsac
It’s been a long time since YHC visited the 610 Stomp. Good morning burpees needed to make an appearance during Frac Week, and the Stomp was just the place to make it happen. Rules are simple, stay as a group and say Good Morning to everyone we see. A Good Morning reply is 5 burpees, no reply is 10 burpees and harassing a pedestrian is 15 burpees. YHC was the only one that came close to harassing a paddle boarder, that’s not technically a pedestrian.
3.5 miles and 100 burpees later we met up for the COT.Fun times!!
NMM
Come on out to the Foundry for the final appearance from BayWatch before he moves.
RevSox was especially fond of the Burpees, even more so than Bongo.
Hawgcycle is even going to have Breadsticks print some shirts commemorating this iconic event.Frac Week continues…..
SYITG
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Murph training with a twist – from Baywatch
With my time in Nola winding down, it was nice to Q my last workout at Okwata. It’s been a pleasure to serve as the site AO the past few years. This morning proved to be quite pleasant with a nice breeze from the lake. After the pleasantries, we moseyed over to the waterfront for a warmup.
SSH x 20
Imperial Walkers x 20
Grassgrabbers x 10
Arm circles f/b x 10We’ve been doing Murph trading lately at Okwata, which we continued. But first…bear crawls! We lined up at a light pole and bear crawled to 9 consecutive poles stopping at each to do ascending burpees (1 at pole 1, 2 at pole 2, etc). That’s what I call a nice warmup for Murph training.
Then it was off to the House of Pain. With tunes turned on and the timer set (1:30 per round), we did 15 rounds of 5 pull ups, 10 merkins, and 15 squats.
Back to the flag for COT. As always, thanks for the push gents.
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May Day Mahem – from Triple Shift
With all the talk of a double nickel challenge, I started to run more and subsequently injured myself. Too much, too soon leads to metatarsalgia especially after playing a sand volleyball tourney with Bolt. That’s another story! Anyway, I chose to run less to give my right foot a break and got into my stash of steel and sand.
I brought a 53lb kettlebell, a 44 lb kettlebell, 2 – 35 lb kettlebells, one 80 lb sandbag and one 45 lb sandbag. After getting everything out of my bus, we slowsyed to the foundry for some five by fives. It was six exercises for five reps for five rounds in 3:30 intervals. The exercises were pullups, bench press (35 lb kettlebells), burpees, toes to bar with a modified option of scaling the toes to bar with the 44 lb kettlebell as an anchor. Here is a youtube video of what I am trying to explain https://www.youtube.com/watch?v=d5yQMplTevU, straight leg deadlifts (45 lb sand bag), wife pleasers on a bench with 80 lb sandbag, and goblet squats (53 lb kettlebell).
With only 10 minutes left, we head to the back of NOMA for our traditional Sunday Mornings routine (10 overhead presses in a wall sit position followed by 5 donkey kicks above the line and finish with one BTTW handstand press where on the fifth donkey kick, you push feet up the wall and walk your hands in.
Countoff, Namerama, and COT
Naked Man Moleskin – Before I took the Q for the workout, there was something bothering me about the May 1st date. I started looking up May 1st to find out the significance of that date. I found out that May Day is also known as Worker’s Day in Europe which is similar to our Labor Day in the United States. Also, May Day was a European festival of ancient origins that was a celebration between the Spring Equinox and the Summer Solstice. Although those were factual answers as to the significance of May 1st, that wasn’t what was bothering me until I finally realized that my dad passed away of a massive heart attack on May 1st, 1983. Aha! That was what was bothering me! It was the long forgotten sorrow of a teenager whose life was forever altered by the loss of a loving and sacrificial father. I pray that I can be half the man he was. In closing, it reminds of the final line in Saving Private Ryan where a mortally wounded Tom Hanks tells Matt Damon to “Earn this…Earn it.” I want to thank all my brothers in F3 NOLA that have helped me become “that good man” and leader. Thank you for your friendship, humor, candor and love! Be blessed to overflowing and SYITG!
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BREAK IN THE RAIN – TABATA – from PVC
WARMORAMA:
Imperial walkers
Hillbillies
Abe vigoda
Low slow Squat
Forward arm circles
Reverse arm circlesThe Tabata Thang
1 minute on 20 second recoveryBurpees,
Lunge,
Peter Parker,
Bear crawl,
Jump squat,
Bear crawl,
Mountain climber,
Lunge,
Burpees,
Lunge,
Shoulder tap,
Bear crawl,
Monkey Humpers,
Bear crawl,
Plank,Lunge,Burpees,Lunge,Parker Peter,Bear crawl,SquatCOOLORAMA:
1/2 LAP MOSEY
Imperial walkers
Hillbillies
Abe vigoda
Low slow Squat
Forward arm circles
Reverse arm circles
