Tag: FracSac

Bogo, Logo, Sogo, Recover, Move, Turtles and Tolls – from Heisenberg

YHC rolled up at 6:28. Glad to see Revit back in the F3 groove, and a flag planted. YHC took the Q with Mcgiver on the IR. It went something like this. After giving the required disclaimer, we moseyed to the white sculpture next the NOMA for our warmup.

IC Imperial Walkers x 20 , Windmills x 10, Grass Grabers x 10, Seal Claps x ?, Overhead claps x ?, 8 count body builders x 10.

We then moseyed along Lelong Dr stopping at the grass in front of Wisner for some plank work.
IC Peter Parker x 15, Parker Peter x 15, Mountain Climbers x 20, Plank Jacks x 20 – Recover
We then moseyed to the blue Magnolia Bridge on Bayou St. John for a round of eleven.
We started with 10 Merkins on one side and 1 Low Slow Squat on the other. There was some mumblechatter/confusion as I erroneously used the term push-up instead of Merkin. Catfish was also a little confused as he added a jump to the end of his low, slow squats. During the 11’s, three elderly ladies bravely crossed the bridge. I thought Fracsac told them a joke about turtles. But he actually tried to charge these nice ladies a burpee toll to cross the bridge. The ladies informed us that they were there EVERY Saturday and we must be new to the bridge and no toll would be paid.
As we were only 33 minutes into the workout, the Pax were instructed to bear crawl across the bridge, complete 5 burpees, lunge, walk back, and finish with 5 more burpees. Evidently some of the pax spend more time talking than actively listening so YHC reminded the PAX 5 more burpees were needed.
We then moseyed back to Esplanade and Lelong for some low plank work and the PAX practiced following the “Starting Position (pause) Move” and “Recover” commands.
IC low plank peter parkers – Recover IC low parker peters – Recover IC Low Plank Jacks, Monkey humpers. This was a bit risqué during Decadence Festival and I noticed a lot of people staring at us. So we finished with some Wife Pleasers IC x 25 – Recover
Mosey to the Dueling Oak for some Mary. After leading a round of LBC’s. YHC called out a Pax to lead the next exercise. Triple Shift – LB Twists, Revit V-Ups, E Major – flutter kicks, Sogo whom I called Bogo, which confused Logo – Gas Pumps ?, Logo – American hammers, I can’t remember if Frac was called on. I do remember Catfish finishing with Dr. W’s. – Recover
Mosey back to the flag ( 2 minutes late).
COT 100% attendance at Coffeteria. Where E Major was determined to have the nicest face. Great way to start the weekend.

+2

September 6, 2022
The Labors of IPC – from Fracsac

4 Pax showed up at Rock City to get after week 1 of Iron Pax Challenge.
Mahatma, Rudy, Heisenberg and YHC did a little warmup to get the blood pumping.
YHC set up 2 x 25 yard squares in the event additional pax showed, which did not materialize.

All 4 made 4.5 rounds with Mahatma being the standout and coming up with 4.75.

Week 1 was brutal!

SYITG

+4

September 5, 2022
Battle Stations – from Fracsac

2 Pax met at the Goldmine to get stronger and have a little fun.
Warmup with regular stuff.
Stations x 3 rounds
Station 1 – Battle Rope AMRAP
Station 2 – Run to sign x 3 burpees and return, step up x 30, burpees x 10. (Timer for each round)

Hit the soccer field for passing drills. Pax were so good, we decided to make it harder!

Bear crawl x 4, then 1 merkin
Bear crawl x 8, then 2 merkin
Continue until 20 and 5.

Logo earns a penalty shot, just wide!

Burpee x 1, then 1 broad jump
Burpee x 2, then 2 broad jump
Continue until 10 and 10

YHC earns a penalty shot, nailed it!

Continue passing drills back to the flag

COT followed by Coffeteria

NMM

The 2 pax just happened to be 2 active 75 Hard participants.
Both agreed that a sweaty BOM at the end would essentially be a hug, not there’s anything wrong with that! We opted to take a knee….

SYITG

+1

September 2, 2022
Iron Pax Challenge at Rock City – from Charmin

This being YHC’s first Iron Pax Challenge I didn’t realize that getting everyone out and explaining the challenge early was the norm, but after mosying to the rock pile and back and explaining the thang we all started with Homie keeping time.

The Thang

Coe – 5 rounds:

20 thrusters
20 merkins
Brenton – 3 rounds:

100 foot bearcrawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:

20 thrusters
20 merkins

While this was an easy workout for YHC to Q, and the mumblechatter was at a minimum to start, there was some bickering about rock sizes and cinderblock weights towards the end to get the PAX’s minds off of their times.

+1

August 29, 2022
Route 55 – from Rudy

Today was YHC’s actual Double Nickel day. Last Saturday’s run was just a prelude to the main event – OKWATA! 7 PAX joined YHC out in the morning mugginess. As promised to Cracklin’, YHC agreed to avoid the grassy fields – which look as if they haven’t been mowed in months. We might have lost Frac if we ventured out into that.

So instead, at 530 – the PAX moseyed over to the fountain. Found some dry flat ground for a quick warmup with stretching, SSH and IW. Now, lets let the fun begin!

Thang 1: 7 stations at benches in front of the fountain. 2x Step Ups, Irkins, Dirkins, Sit Ups, Dips, Flutter Kicks. Timer was a run around the fountain. Got through one cycle. Frac was kind enough to shout out “15 MINUTES”, as YHC is currently sans watch.

Thang 2: Mosey across the street for the Route 55. Yes, that’s the Route 66, but one less. Outbound: Burpees, bear crawling between light posts. Best guess – that added up to .2 miles of bear crawls. Coming back: Situps, alternating between runs/lunge walks between light posts.

That got us to time. Back to the flag for a COT.

Prayers of thanksgiving for another year, and blessings for use of the next year in service of the Lord.

+2

August 28, 2022
Sugar Cookies on the menu – from Fracsac

The much anticipated Yippee Bag would unfortunately have to be postponed, which was the word YHC received late the night before as Rudy was under the weather. YHC stepped up to Q.

At 0630 ten Pax including one DR, Cruiser from Houston, were given a disclaimer with Mumblechatter of where’s the Yippee Bag?

Warmup in tall grass by the non-present City Park Police complex. Regular stuff with a little dancing.

Mosey to the bridge on the side of Cafe Du Monde for 11s. Burpees on one side of bridge with squats on the other. Mumblechatter erupted “with this is the best you got?”

Mosey to corner across from the less than impactful City Park Police complex for some step ups and dips.

YHC knew he had to do better, so mosey to the baseball diamond near the Tool Wall. On the way, Heisenberg reminded YHC of the 45 minute limit today due to clean up. Disaster averted!

On the wet red clay surface of the field we went. Started off with merkin ring of Fire (10 each with planking).
YHC gave a “you’re welcome” and began the sugar cookie routine!
Superman IC x 10
Roll over for tug boat IC x 10
Superman IC x 10
Dying cockroaches IC x 10
Hand release Merkins IC x 10

The pax were well coated and ready for the Tool Wall with calf raises.

Mosey back to flag for CoT

NMM

Cruiser from Houston joined us, great to see DR pax.
City Park cleanup and pine mulch went well and quicker than expected. So many weeds pulled!
4 for coffee at Cafe Navarre. Received the unfortunate news that 2 FiA cars were broken into at City Park near Storyland, another car in the parking lot not far from the City Park Police complex. The 4 pax returned to City Park and helped FiA clean up and get straight.
One would think simple patrols from CP police would go a long way. Without knowing what’s going on, would hate to speculate.
Stay safe!

SYITG

+1

August 27, 2022
Goal Tending at the Goldmine – from Fracsac

Three Pax joined up for Game Friendly Friday at the Goldmine. With the double flag planted, disclaimer was given during a dry mosey to the playground.

Warmup consisted of regular stuff.

Station –
2 rounds with AMRAP exercise as one Pax ran 200 yards with 3 burpees

With Soccer ball and cones in hand, off to the field for some passing drills.

Cones set up every 10 yards between goals. One pax is goalie. Other 2 Pax passing drills every cone down the field. While passing, goalie has to do an exercise, like SSH, waiting to defend the goal.
Rotate through a few times.

The rain started and the field got a bit sloppy, so recovered cones and head to JPAC building.

5 minutes of EMOM burpees.

In the rather large puddle on the upper deck, time for Superman’s! Flip over and do some dying cockroaches! If there was a dry spot on anyone, it was gone!

Finish with some Mary and head back to flag.

COT

Great time at the Goldmine!

NMM

Logo is looking forward to improving his soccer skills for his upcoming 2.0 vs adult soccer match. YHC has no doubt he’s going to be fully prepared!

Pillsbury exhibited some serious soccer skills on the field today. YHC was reminded just how bad he sucks at this game.

There were no goals scored today, not sure if that was from spectacular goal tending or……let’s just say it was that.

SYITG

+3

August 26, 2022
Battle Frisburpee at the Foundry – from Fast Tax

It was the usual hot, humid, and sloppy August morning at the Founrdy, but at least it wasn’t raining. As the clock hit 5:30 there were 5 of us and, after the usual disclaimer, we moseyed a ways and began our warmup. We were soon joined by two more, much to YHC’s relief, because Battle Frisburpee can’t be played with five. Thus YHC was spared having to call an audible.

Warmups included some Pontiff favorites:
Hairy Rockettes
Mountain Man Poopers
Chinooks
SSH
And Frac’s favorite – Wife-Pleasing Crab Merkins

Sufficiently warmed we headed to the track for the first exercise, the Quarter Pounder. Admittedly, YHC wanted to guinea pig this one at Foundry before trying it at Pontiff.
With PAX lined up on the track along the edge of the field, we sprinted to the 25 yards and did 25 merkins, ran backwards to Start, sprinted to the 50 and did 50 squats, Backwards to Start Line, sprinted to the 75 and did 75 Mountain Climbers, Ran backwards to the goal line and sprinted to the hundred and did 100 SSH. Plank and wait for six.

The next event was Captain Thor, an ab exercise performed OYO, start with 1 BBS followed immediately by 4 American Hammers, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

Having dispensed with the pleasantries, it was game-on, BATTLE FRISBURPEE time.

Team 1: Fast Tax, Fracsac, Backed Up
Team 2: Mall Cop, Mama’s Pride, Saban

After a quick recitation of the rules for those PAX who were new to the game, we commenced. Given that it was 3-on-3, strategy was everything. Team 1 clearly owned the 1st quarter, 2-0. Halfway through, Team 2 had battled back. The rest of the game belonged to Team 2, winning with a final score of 5-3.

It was agreed by all that a larger game of Lakeview vs Metairie was in order.

With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship and the chance to lead at The Foundry!

SYITG

+3

August 24, 2022
Cones…Just Cones – from Fracsac

YHC took the Q at the Uptowner the day before the much anticipated Double Nickel!

Started off with the regular warm up, then stopped to get the Pax excited on counting! With the Pax on Fire, the warmup continued.

Mosey to the rock pile for a rock (duh)! Back to the field.

11s

Curls and Catalina Wine Mixers! Everything in cadence. Rocks stay at the goal line, MoT changed the 30 yards including:

Bear crawl
Skipping
Lunge walks
Crab walks

Bear crawl People plank

YHC had cones set up and Pax lined up to bear crawl and plank in a column until reaching goal post. Senseless cones make for a great beat down.

COT

NMM

Don’t wait to write your backblast, especially if you participate in a CSAUP like the Double Nickel.
It took help from others to remember the Pax in attendance.
Just as Christopher Walken needs more Cowbell, Pontiff needs more bear crawls!!!

SYITG

+1

August 23, 2022
Frac Attack (Oh No He Didn’t) – from Fast Tax

The Uptowner 8/12/2022

Backblast disclaimer: Given the passage of time, YHC’s aging memory, and the Fracsac transgression, the events in this exercise represent my best recollection of what transpired and may not be entirely factual.

After disclaimer, we headed to the field to attempt to find a dry-ish spot for warmups consisting of:
Grass Grabbers
SSH
Hairy Rockettes
Toy Soldiers
Swan Dives

Catch-Me-If-You-Can was the first exercise. Separating into teams of 2, while PAX 2 ran backwards around the track, PAX 1 did 10 merkins then sprinted to catch up, then PAX 2 did the merkins while PAX 1 ran backwards. This cycle was repeated until we made it all the way around the track.

Next, we circled up for a roll of the dice. In a circle, PAX took turns rolling the 10 sided exercise die gifted to YHC on his birthday Q from Bolt. Exercises included burpees, merkins, LBCs, and others that I can no longer remember.

With 25 minutes left, it was time for Battle Frisburpee.

Team 1 – Rafiki, Smalls, Hand Grenada, and Fast Tax
Team 2 – PVC, Glamper, FracSac, and Bogey

While Team 2 prevailed (3-1), it was likely in large part to Fracsac’s blind-side tackling of YHC as YHC was about to score. It is likely that without the incorporation of tackling into the game, Team 1 would have triumphed…at least that is how my concussed brain recalls it…

Also noteworthy in the game was PVC’s use of passing the ball from one baller to another in order to tag more opposing players. While the move was clever and not specifically prohibited in the rules (yet), this use of the ball is still being reviewed by the Battle Frisburpee committee…a ruling is expected before the next game.

With game over, we headed to COT for name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship! SYITG

+2

August 22, 2022