Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!
Tag: FracSac
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Gambling for Gains – from Baywatch
It was a glorious Sunday morning in City Park where 6 PAX gathered for a Vegas style game of chance with no fear of returning home broke (at least not monetarily). Tripleshift was so enthused he showed up one hour early! Apparently trying to outsmart your smart phone regarding daylight savings time is not such a smart idea.
With the clock striking 0630, we gathered on the museum steps for the warmup.
Imperial Walkers 20x
Mountain Climbers 15x
Arm Circles F/B 15x
Shoulder Taps 20x
Abe Vagodas 10x
Self Love OWNThe Thang
YHM came with a plan…a roll of the dice to decide our fate. A list of 12 exercises were written out on poster board. Each PAX took turns rolling the dice to see which one we would perform. After each exercise, we ran a lap around the museum and rolled again.
1. 8 Count Body Builders – 15x
2. Burpees – 25x
3. Merkins – 35x
4. Decline Merkins – 20x
5. Lunges – 30x
6. Dips – 40x
7. Box Jumps – 20x
8. Crab Walk – Around inside fountain
9. Bear Crawl – Around outer fountain curb
10. Squats – 50x
11. Step Ups – 100x
12. Deep Sea Divers – 3 merkins per stepNow, I know what you are thinking. And, yes, I admit there is a flaw in the list. 1 through 12?? How can you roll a 1? Well, you can’t as it turns out. As I told the PAX, I’m a lawyer not an accountant. However, like a good husband, I placed most of the blame on my M because she’s a doctor and allegedly smarter than me, but she didn’t catch this error either. Nonetheless, the great and mighty Vagabond did manage to roll a 1 by just rolling one dice so we were able to do some 8-count body builders after all. After getting through 6 rounds or so the clock was winding down.
So, we moseyed to the rear of the museum for 5 rounds of Sunday Mornings and then finished it out with a COT back at the flag.
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Wally Green Run – from Fracsac
Three Pax joined the Wally Run on St Patty’s Day to get some miles in, burn some calories, and enjoy some solid F2. Mission accomplished.
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Wally Green Run – from Fracsac
Three Pax joined the Wally Run on St Patty’s Day to get some miles in, burn some calories, and enjoy some solid F2. Mission accomplished.
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Beware The Ides of March – from Hawgcycle
Some people argue that the Wally Sprint is the best workout in F3 NOLA. YHC was hoping not to tarnish it’s reputation by taking the Q this morning. As I headed out the door I was greeted with a lightning strike and thuderclap. What?!? Is it supposed to rain? Quick check of the phone and yep. I put my bike back up, grabbed the truck keys and modified my plan on the 2 minute drive to Pontiff.
Was pleasantly surprised to see 4 hearty souls waiting for me in the gloom. We proceeded to do a little CCC training
– 1 mile warm-up jog around the park
– 4 accelerations
– 0.75 miles at 10K race pace.
– .25 mile recovery jog
– 0.75 miles at 5k race pace.
– 0.25 recovery jog
– 0.75 miles at 1 mile race pace.
– 0.25 recovery jog
– Cool down jog to close it out.In the end YHC logged 4.8 miles. We all agreed that the final 0.75 miles at our mile pace was difficult to say the least. The entire workout was in the rain, but it never go that bad. As Big Willy said, at least it wasn’t 15 degrees colder.
We went over announcements, Frac saved MacGyver, and I prayed us out to close.
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Shock and Scrum – from Fracsac
Charmin, RevSox, Boo-Boo and PVC showed up at the Scrum ready to get stronger.
With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area near the outdoor gym.Warmup consisted of the usual stuff, skipping the unnecessary stuff.
Stations at the outdoor gym:
Sandbag over shoulder toss x 10 (timer)
Big boi sit-ups
Merkins
90 degree arm hang
Step upsMosey to the middle of the bird watching zone for dips and derkins.
Mosey to a new spot of grass and feel a little shock and awe
5 SSH 10 burpees
5 SSH 9 burpees
5 SSH 8 burpees
……
5 SSH 2 burpees
5 SSH 1 (NOT) 10 burpees! Who does 1 burpee??Mini Dora
50 burpees
100 big boi sit-ups
150 squatsBack to flag for COT
NMM
RevSox really likes burpees. Seriously, he’s very vocal about it.
Boo Boo likes chasing rabbits, and he’s agreed to Q a beat down with that theme as the premise. It’ll be Epic!
Charmin has a gift for sarcasm, which makes him ideal for F3. His Qs are gonna be the best.
PVC has embraced this F3 Thang with 7 consecutive posts! T-ClapsLove you brothers!
SYITG
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Perfect F3 weather – from Kenna Brah
4 PAX bravely faced the elements in the shadows of Thrillville
Appetizer:
Mosey to the GYM
Arm Circles
Tin Soldiers
Imperial Walkers
TwistsA version of Route 66
On the jogging path
10 Walking Lunge to next light – 10 Merkins for 3 lights
Bear Crawl next two lights – 10 Merk at each light
Rev walking Lunge next 3 lights – 10 merks again
At the entrance
3 station Rotation: 10 rep 5x
On your SIX and backup without using hands
Below parallel leglifts while on an elevated flat surface
Slow Squats
2 PAX left their phones in the open when rain came, so we hustled back to the Gym to complete the action
Finished with Mary
COTThank you!!
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Cool Cardio at the Mothership – from Fracsac
YHC took the Q at the Mothership knowing it was going to be a cold and miserable morning.
With a brief disclaimer given, 6 pax headed to the peristyle. Bogey, Catfish, Triple Shift, PVC and YHC circled up for the Warmup.SSH, GG, and Hillbilly’s followed by a mosey to the Storyland entrance. Finished with some arm circles with Moroccan Night Club where dancing was enjoyed by all!
EMOM x 5 With 10 burpees (50)
The Motivator!
Stations:
10 cleans with Sweetness aka 60 lb sandbag(timer)
Derkins – AMRAP
Big boi sit ups – AMRAP
Jump rope – AMRAP
SSH – AMRAP
Step ups – AMRAPEMOM x 5 With 10 burpees (50 more)
Mosey to the big lawn for some more fun with sweetness. Pax helped to make this really suck:
Plank up and pull sandbag thru all pax and back, last pax bear crawls to the end. Rinse and Repeat.Embrace the suck: 7 SSH, 7 Merkins, 7 Bobby Hurleys over and over for 3 minutes.
Finish off with some Mary with a couple rounds of Burpees sprinkled in to hit 120 total.
Back to flags for COT
We were warm and far from miserable at the end. Thanks for posting with me.
There was supposed to be a down range Pax, but not this day.
SYITG
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YHC at the OG – from Fracsac
YHC hasn’t been to the West Bank in some time, so a visit was in order. The Pax eagerly handed the Q of the OG to YHC.
Short Bus, Slinger, FireFox, and T-Square were ready for what YHC had in store….so a disclaimer was given.
Warmup consisted of regular stuff, minus The Moroccan Night Club, which was noticed and YHC was happy to hear! That will be fixed in the future!
The Pax was a bit quiet, in need of Motivation!
Motivator!! (Want more info? Just ask!)
Mosey to the top of the levee for Route 66 with burpees.
We couldn’t stop at just 66, so add 4 for 70.
Mosey to the river steps for sets of incline merkins, step ups, box jumps, and dips.
Back to the flag for some more cardio, Embrace the Suck! 7 SSH, 7 Merkins and 7 Bobby Hurleys over and over for 3 minutes. Goal was 8 rounds, some got close.
Finish off with Mary, with a little Pax Choice.
COT
Loved visiting my brothers on the Wank!
SYITG!
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The Wally Ladder – from Fracsac
The Wally Sprint is one of the most undervalued AOs in the region. YHC decided to step up and take the Q. The following was outlined, following the disclaimer:
1 mile warm up
Ladder work:
100 meter race pace
100 meter recovery200 meter race pace
100 meter recovery300 meter race pace
100 meter recovery400 meter race pace
100 meter recoveryDown the ladder and back up until time runs out.
Welcome to our FNG – Welcome PVC!
COT
Good Stuff!