F3 New Orleans

Tag: FracSac

  • IPC Week IV – from Charmin

    YHC was challenged with this week before even getting to the AO. First, Fast Tax says he isn’t going to be doing IPC at Rock City, so YHC signs up to Q at the Scrum. Then the Thang gets posted and it’s all for the Skinny Runners (God Bless ‘Em) and YHC realized that doing this at Rock City was going to make way more sense, YHC calls an audible after some advice giving on the Slack.

    So, after a night of arts and crafts with the M to write down all the things and searching all of our moving boxes for the box of invisible jump ropes, YHC showed up early and the gate is locked. So after a nice warm up mosey around the track YHC was able to get inside. With some help from Bogey the board is over the gate.

    YHC was impressed when Rudy jumped the fence to save on the mosey and grateful for Mahatma for bringing his speaker.

    Starting exactly at about 5:30, everyone was off!

    The Thang:
    100 Gas Pumpers (Knees to Chest – watch the video)
    50 Jump Rope
    1 mile run
    25 Hello Dollies (seriously, watch the video)
    25 Burpees
    50 Jump Rope
    400-meter run
    25 Hand Release Merkins (we explain a lot in the video)
    25 V-Ups
    50 Jump Rope
    400-meter run
    25 Leg Raises
    25 Jungle Boi Squats – 2 spoons style(we will even do demonstrations)
    50 Jump Rope
    400-meter run
    25 4-count flutter kicks (watch the video)
    25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
    50 Jump Rope
    400-meter run
    100 Big Boy Sit-ups
    50 Jump Rope
    1 mile run

    Watching Hawg and Rudy blast through the mile was impressive as they lapped YHC multiple times. As with any IPC workout part of the battle is physical, but most of it is mental to just keep going. Watching Frack kickstart through all of his 100 Big Boys without stopping was inspiring.

    Special T-Claps to Rudy for sticking around with me while YHC did his Big Boys with some “gassers” mixed in for fun.

    Overall even through all the challenges, YHC is relieved to have completed all 4 weeks of the IPC plus Week 0. Here’s to hoping next year is not easier because there is less of the Thang but becuase YHC and everyone else is a stronger HIM!

  • Chad 1000 training …. Step ups and lunges oh my – from Hokie

    As of Saturday 6 pm no one had taken the Q so YHC decided to commit even though I would miss coffeeteria 😜😂

    5 Pax gathered on this glorious Sunday morning Under Frac’s shovel flag with Old Glory laying limp with no breeze in the air.

    Starting with Warmorama on the front of NOMA facing the bacon

    SSH x 20
    Open the gate for 1 minute
    Close the gate for one minute
    Then a balancing act of grab an ankle, pulling it over the opposite knee while then pushing down on the knee to open the hips for one minute

    The Thang – Round 1

    100 Step ups each leg then 8 count body builders waiting on the six

    The Thang – Round 2

    Route 66 up the entrance to NOMA with Bernie as the mode of Transportation and Bobby Hurleys at each light pole

    Then 8 count body builders waiting on the six

    The Thang – Round 3
    Head back to NOMA with 10 burpees at each light pole and the mode of transportation being the Lunge

    At 0710 the alarm sounded to close our Chad training and head to the back of NOMA for Sunday mornings

    0714 the alarm sounded and we headed back to the flag for COT where we lifted Surge’s MIL, Frac’s mom and Tenderloin

    Thanks for the opportunity to Q.

  • Stations and Decking – from Fracsac

    11 Pax at El Diablo to get stronger, witness the bat and the wood, and to partake in some COT Coffeteria.

    Warmup with the regular warmup stuff, although many strange looks when moving on without any MNC.

    First up, Stations. There were coupons and a sandbag, a jump rope and a battle rope. There were also two cones. The timer was bear crawl 25 yards, then have LBC station throw the football. A clean catch and we rotate, a dropped pass and we all do 5 burpees. We did a few…..

    After one full rotation, off to giant deck of death!
    Diamonds – 8 count body builders
    Hearts – Big Boi sit-ups
    Spades – Squats
    Clubs – Flutter Kicks

    After a bunch of cards, left enough time for one more round of stations.

    COT

    Coffeteria at the flag.

    NMM

    YHC woke up early to grind some PJs Anniversary Blend beans and brew about 60 ounces of awesome coffee with the French Press! Great opportunity to mingle post beat down!

    Mahatma was key in fixing our battle rope bench.

    Passed the bat around during name-o-rama. The bat is going limp…..?

    SYITG

  • Yen Yang: Scrum Edition – from Bolt

    Squats/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
    Derkins/Yang: one derkin to Peter Parker to derkin for each rep
    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
    Irkins/Yang: one irkin to Parker Peter to irkin for each rep
    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up
    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Tricep dips
    Last Man Sitting (hold people’s chair as long as possible and begin squats upon tapping out until last man breaks people’s chair)
    Mtn. climbers
    Mary (LBC, dying cockroaches, penguins, American hammers)
    Burpees sprinkled in with every song skip
    COT

  • False Fall is gone – Make America Burpee Again – from Hokie

    YHC awakened to another day and another Q-less calendar so I took the Q at Renaissance

    As 0630 approached 8 Pax gathered at NOMA

    WARMORAMA
    20 SSH
    Roll some ankles
    Shrug some shoulders
    Roll some necks

    THE THANG
    Partner workout

    Team up in teams of two
    EVERYtime the team pairs up 10 Burpees

    Pax 1 then runs around NOMA
    while Pax 2 start towards 100 team count of called exercise

    EVERYtime the team pairs up 10 Burpees
    Switch and Pax 1 continues exercise and Pax 2 runs around NOMA

    That is a lot of burpees over 35ish minutes!

    At 0710 back of NOMA for 10 more burpees and 100 seconds of Sunday mornings

  • No cars were damaged & Frac possibly broke a sweat – from Hokie

    At 0600 YHC noticed no one had signed up to Q either workout in New Orleans so I took Mothership and took a quick “minute” to decide, based on recent broken windows how to protect our cars.

    We gathered at our normal spot and did a minute each of warm ups with Slow Vigodas followed by grass grabbers and Imperial Walkers.

    We then moseyed about 20 yards towards the peristyle and specifically to 4 sets of benches with two pax per bench.

    With the continued theme of these thugs taking less than a minute to break into cars, we would do the following for one minute each

    First evolution – legs!

    1. L leg step ups
    2. R leg step ups
    3. L leg Bulgarian split squats
    4. Surprise… R L BSS
    5. Bobby Harley’s…
    6. Monkey Humpers
    7. L leg forward lunges
    8. R leg forward lunges
    9. L leg backward lunges
    10. R leg backward lunges

    At this point, my quads were already feeling the leg focus but Frac was complaining he wasn’t sweating and the ladies in the peristyle were working harder than we were, YHC did not allow the Mumblechatter to distract than plan so we did a rinse and repeat to focus on legs for this 1st evolution.

    Next a Tabata with …. ONE MINUTE of work and 15 seconds of rest and the goal was for the Pax to work for the entire minute in each of the 10 rounds. 10 rounds of 1 FULL minute of burpees followed 15 seconds of rest was the plan but modifications seemed to be the plan of most Pax

    Next evolution…. SHOUKDERS

    Another Tabata EASING up on the Pax so only 45 seconds of work and 15 seconds of rest…

    1. Hindu Merkins
    2. Mountain climbers
    3. T—Merkins
    4. Shoulder Taps
    5. Angle grinders

    Rinse & Repeat

    Last evolution

    Only 30 seconds of work, 15 seconds of rest
    10 Rounds
    Burpees

    Thanks for allowing me to Q. Sorry it was too soft. 😜

  • Great fall weather – from PVC

    Warmorama
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    Thang:
    End zone to end zone:
    5 merkins hustle to 25yard line add 10 BBS hustle to 50 add 15 SSH hustle to 75 add 20 squat. Rinse repeat for 4 cycles.

    Deck of cards:
    Numerous merkins and exercises plus a 400m sprint

    Coolorama :
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    COT
    Keep Brushburn in your prayers during the battle he is in at the moment. Let’s pray the Lord guides him into peace and joy.

    Respectfully,
    YHC

  • IPC Week 2: Scrum Edition – from Bolt

    Frac: 517
    PVC: 400
    Bolt:420
    Kenna Brah: almost hit Kotter status, glad ur back in the gloom

    Belle Ringer
    Format: AMRAP for 45 minutes
    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

    Workout starts with:
    1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises
    Each complete trip is 125 reps