F3 New Orleans

Tag: FracSac

  • The Murph – from Fracsac

    7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!

    Thanks for making me a better man!

    SYITG

  • Chicago to NOLA – from PVC

    Warm o rama
    Low slow squat
    Grass grabber
    Abe vigoda
    Peter Parker
    Parker Peter
    Hill billy
    Imperial walker
    Mountain man poopers
    Self love
    Butt kickers
    Mosey around building

    Step up 25 each
    Dips 25
    Lunge 25 each
    Squats 25

    Stairs 20

    Bear crawl
    Big boy sit up 25
    Monkey humpers -crunches 25
    Bobby hurlees 50

    Stairs 20

    Sunday morning thang

    Cool o Rama
    Low slow squat
    Grass grabber
    Abe vigoda
    Peter Parker
    Imperial walker
    Self love
    Butt kickers

    1 minute Burpees
    1minute stretch

  • Frac in the Mist – from Fracsac

    Frac week came to close with a final Q at Misty Mountain. After a late night for many from the Barathon we had 4 HIMs show up for a solid beat down, 2 of which participated in said Barathon.
    After a brief disclaimer, Almonaster advised us to head to a Misty Favorite, the steps of a library on the Tulane Campus. Stop for a warmup in the grassy area en route for regular warmup stuff, finishing with 10 x 8 count Body builders.
    At the steps, incline ascending merkins up the 11 steps for 66 Merkins.
    Next were 11s with Big Boi Sit-ups at the bottom and Burpees at the top, bunny hopping up the steps each time. A little Mary at the request of Almonaster on the steps, then mosey back to grassy area for Jack Webb’s. Finish off with another round of Mary and mosey back to the flag for the COT.

    This was YHCs second appearance at Misty Mountain and his first Q.
    YHC had planned to head to regular mountain, very happy that Almonaster offered some veteran advice.
    Great 2nd F following the beat down at the Park.
    Thanks for posting with me and for allowing me to Q all week across the region! Love my F3 Brothers!

    SYITG

  • Frac Style Football at WPM – from Fracsac

    Frac week continued with a Q by YHC at WPM. 18 strong set out following a disclaimer. Circle up for some warmup stuff in the Rosy Palm Court. Count off in 1s and 2s. Then mosey to the Mountain for a two column Peoples run. Once up top, knocked out 3 x 10 Burpees EMOM, then back down the mountain where we set up cones and played keep away with the football where 5 complete passes was a point, two hand touch style.
    Mosey back to flag for COT.

    It was great to make it uptown to see some brothers YHC hasn’t seen in a while!

    SYITG

  • The Triumphant Return to Okwata – from Fracsac

    6 Pax at Okwata, disclaimer followed by mosey around the fountain and circle up in the grass for normal warmup.
    Mosey to the fountain for Double shots with Jack Webb at the Barre.

    Mosey to the levee top for Peoples disperse Run. Each pax got 2 turns to call an exercise where pax went down levee for 5 x exercise then gathered back up top.

    Mosey to House of Pain and partner up for stations.

    1 – Merkins x 20 and plank
    2 – pull-ups x 5 and then hang
    3 – bear crawl up levee x 5 burpees (timer)
    Rinse and repeat x 3

    Return to flag for Mary

    COT

    NMM

    -Frac week continued with the Pax stepping up to the challenge.
    -There was a nice breeze at 0525, then gone at 0530…..
    -Welcome back Surge! Okwata missed you!!

    Thanks for posting with me.

    SYITG

  • 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.

  • 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!

  • 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