F3 New Orleans

Tag: FracSac

  • 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

  • Frac Week Kicks Off – from Fracsac

    YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but no “Whiskey-Dicking!”

    Face the bacon for standard warmup which included some arm circles and MNC where dancing was highly encouraged!

    Mosey to the field for a little EMOM with 10 burpees x 5 minutes. The pax easily completed this task, questioning YHCs stopping at 5 minutes!

    Mosey to the hill near the LCM for some gravity derkins and Big boi sit-ups. Then circle up for some bear crawl and Catalina Wine mixers x 10.

    Mosey back toward NOMA with Good Morning Burpees fun. YHC found a young lady walking and veered in that direction. BayWatch yelled good morning from about 50 yards away, which did not earn a return good morning. Said lady seemed to pick up her pace in the opposite direction. 10 burpees for the pax!
    Mosey to NOMA where more good mornings were called out. Total at this point was 80 burpees.
    Set up some cones in the field for a few minutes of ultimate football with burpees . It was 3 on 4, with YHC, Vagabond and Surge thumping the other team. It’s YHCs week, so slight bending of the rules are allowed….

    Back of NOMA for 5 x Sunday mornings.

    Good morning Burpees again on the way back to the flag!

    Roughly 100 burpees complete on top of the other awesome stuff.

    COT

    NMM

    – If you listen to the F3 COT podcast, you heard our Nations Nant’an (Slaughter) questioning if the Pax were getting soft on the 1st F. Frac Week will determine if that is true. The HIMs at the Renaissance proved him wrong! Solid work from these Pax!
    – What is “Whiskey-Dicking” you ask? From the F3 Lexicon it is the Tentative execution of a task. In other words, not completing the burpees because you don’t want to. Are you modifying or are you Whiskey-Dicking??
    – Thanks to the 6 Pax that joined to kick off Frac Week!

    SYITG!

  • A Mary inspired Mothers Day Beat Down – from Heisenberg

    Warm up
    Imperial Walkers IC 11
    Abe Vigoda IC 10
    SSH IC 20
    Diver Down – descending shoulder taps using the Noma Stairs 8, 7,6,5,4,3,2,1
    Plank o Rama – High Plank IC x 10 Parker Peters, Peter Parkers, Mountain Climbers, Plank Jacks , Repeat at Low Plank
    Did you know our Mom’s gained on average 25-30 lbs creating us. To briefly simulate for 30 minutes the commitment and suffering of our mothers endured in giving us the gift of life the four of us took turns front carrying the following “babies” around city park
    1. 30 lb ruck
    2. 30 lb ruck + Acura spare tire (awkward unknown weight)
    3. 20 lb ruck plate carrier and 27 lb kettle bell
    4. 60 lb sandbag AKA “Sandy”
    We carried our “babies” to the screaming tree for some Mary – LBC, Pretzel Crunches 8 count body builders.
    Grab a different baby and continue around the loop. We stopped for some 1776. Performing big boy sit-ups, 5 burpees in the middle and plank jacks.
    Rotate baby and head back to NOMA.
    Finished with 3 Sunday Mornings
    Prayed for Mothers

  • 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!

  • 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!

  • NOT hum-drum at the Scrum – from Bolt

    Undeterred by the debacle at El Diablo and Rudy’s relentless whining and razzing me, YHC committed to reset and revisit the focus on the upper chest: place your left index finger underneath the right side collar bone and thumb vertically in the middle of the sternum, raise right hand overhead and note the upper chest movement: that’s where the focus is.

    Warmarama: Rapper’s Delight edition
    Including MNCs and a few burpees for Frac

    The Thang: pair up, 3 stations: box jumps and step ups AMRAP with 10 dips being the timer.

    5 upper chest exercises, 1 minute work/30 sec rest with a 10 rep target focusing on the area beneath collar bone/along sternum, while other two pair do legs/abs AMRAP
    Rd. 1 Archer (thumbs at lower chest): Squats/LBCs
    Rd. 2 Explosive: side lunge/BBS
    Rd. 3 Diamond Inc. (touch pinkies at top): reverse lunge/penguins
    Rd. 4 Pseudo Pike (hands at waist high): Bonnie Blairs/American hammers
    Rd. 5 Plunge (wide grip): Rocky Balboas/crunchy frogs

    Final refinement will include giving each chest move an F3-style name (one is definitely Rudy Booty) and limiting each beatdown to only one of the moves so it isn’t a total smoke fest. Feel free to watch the video and submit naming suggestions via mumblechatter. Grateful for all of u!

  • Not Suitable For Sunday School – from Hawgcycle

    Conditions: 64 degrees, 87% Humidity, Wind 3.4 mph from ESE
    Pax: The Sac, HC Mambi, War B*tch, Boo, Cyber, and YHC

    Warm-up:
    SSH x 25; Imperial Walkers x 25; Peter Parkers x 20; Windmills x 10; LBCs x 25

    The Thang:
    Line up near the stairs. One man runs up and around the stairs back to the end of the line. Each man moves up one position in the line.
    • Position 1 – Big Boi Sit-ups
    • Position 2 – Bakerd Lunges
    • Position 3 – Merkins
    • Positon 4 – Flutter Kicks
    • Position 5 – Burpees
    Everyone went through the line twice

    Mosey to the middle of the field where we played some games with a couple of flying orb balls
    • Game 1 – Keep the two flying orbs in the air as long as possible
    • Game 2 – Divide into teams of 3. Each team counts down from 10 with each tap of the orb. Whatever number you are on when the orb hits the ground is the number of burpees you do.
    • Game 3 – Everyone takes a seat around a giant square. Man in the middle taps the orb in the air and calls out someone’s name and trades places with that person. The person called has to run to the orb tap it and call out another name….etc. I can’t say this went well.
    • Game 4 – 2 teams of 3. One team does burpees as long as the other team keeps the orb in the air. Teams switch roles once the orb hits the ground.

    After the orbs died we moseyed to the soccer field to play some poker. The deck of cards was located at the south goal. Starting at the North goal, run to the deck and grab a card. Bring it back and do the exercise and number of reps on the card. Continue until you have 7 cards or time runs out. At the end we made our best five card hand. Losers did 10 burpees. YHC did a pool side stretch.

    Mosey back to the flag.

    Naked Man Moleskin
    • First complaint from the pax formerly known as War Eagle came 35 seconds into the workout when he thought the mosey to the warm-up was too long.
    • Second complaint from the pax fka War Eagle came 6 minutes and 20 seconds into the workout when we got down in the grass to do LBCs.
    • Third complaint from the pax fka War Eagle came 8 minutes and 10 seconds into the warm-up when we headed to the stairs.
    • I lost track after that.
    • The flying orbs were fun and have lots of potential. YHC, Mambi and War Bleep, were professionals from the get go. Once we stopped to watch Frac, Boo, and Cyber C, we were embarrassed for them. It made sense why the ladies walking the track were pointing and laughing. Even with YHC’s literary skills, I can’t figure out how to explain what they were doing.
    • YHC wanted to call it quits on the Orb Game #3, but War %*$#@ said we could figure it out. I was inspired by his never say die attitude, so we continued the game. We never figured it out.
    • On Slack yesterday Frac declared that he is terrible at card games. He ain’t lyin’
    • Frac ended the workout with one of the most unnecessary modifications of all time.
    • Boo is starting a Book Club at Pontiff. Just show up 15 minutes prior to the workout.

  • Sorry I missed Groovin’ with Tool- MOPS is 10!!!! – from Hokie

    I was heard saying @ Sphinxster’s Crawfish boil, I was going to my 1st Swolefest to Groove with Tool this morning.

    Thank you MacGyver for texting me last night reminding me I was actually the Q at The Scrum, so duty calls…

    We 5 Pax met and reviewed our mission statement… 10 Burpee penalty for a miss and a 5 burpee penalty for a near miss… 15 burpees later

    To plant, grow and serve

    small workout groups for men

    for the invigoration of male community leadership..

    After warm ups we did an exercise AMRAP for a period of time then ran backwards about 30 yards and then ran back to our starting point

    Round 1 MORE BURPEES for our N’antan
    Round 2 Merkins
    Round 3 MORE BURPEES, then Merkins, then low slow squats

    Rounds 4–11 MORE BURPEES plus just one exercise.

    To close out we did MORE BURPEES plus a minute of Nolan Ryan’s and MORE BURPEES

    200 Burpees for our N’antan

    Thank you RevSox for sharing Mops’ 10th birthday with us!!!

    Continued prayers for Heath and his upcoming trial (no date set) and now for Kenner Brah and his aches & pains

  • 21 Mutha Nickel – from Vagabond

    Stepped up to Q last minute with 5 Pax for 21 reps of 21 exercises at various points around peristyle, NOMA, Childrens Museum, using wall, fountain, benches, inclines, plus 3 pax training for the #double-nickel, with 8 converged for the COT

  • The Ducks can talk but that’s it – from Fracsac

    YHC rolled up to the Renaissance and found it to be quiet, too quiet.
    At 0630, only the ducks were talking. Since I speak duck, it was a deep and invigorating discussion. That inspired YHC to put a proposed beat down to the test.
    2.5 miles and 200 burpees later, it was time for Sunday Mornings.
    Sweaty BOM with 3 is a triangle, 2 is a hug, and 1, well it just looks awkward to those passing by…..Ducks don’t seem to get the COT…