F3 New Orleans

Tag: FracSac

  • Tulips at the Renaissance – from Fracsac

    YHC was way off mission for a couple weeks and knew the best way to kick off the get right campaign was by taking the Q at the Reni.

    Vagabond, Hokie, Heisenberg and MacGyver joined YHC just to see what was in store….but they knew…

    With the Tulips in bloom, this was the ideal opportunity to share some fun facts about these highly sought after perennials.

    Warmup was typical stuff, like SSH, AV, GG, and AC. Threw some IW in too. Finished with 10 x 8 count Body builders.

    Mosey to the Tulips. 10 burpees OYO.
    Fun fact, tulips only bloom for 3 to 7 days, so we did 3 minutes of embrace the suck:
    7 SSH, 7 Merkins and 7 jump squats (AMRAP)

    If you ever run out of onions, use a turnip bulb. It’s edible. That was a very useless fact….
    EMOM 10 Burpees x 5 minutes

    Mosey a little further down. Tulips come from Central Asia (not Holland) and the word comes from the Turkish word for “turban.” I guess the tulip looks like a turban. Another Embrace the suck x 3 minutes.

    Mosey to the singing oak.
    EMOM 10 Burpees x 5 minutes
    If you ever need color in your dish, use tulip petals. They’re edible.

    Mosey back to the Tulips. How many petals on a Tulip? There are 3. It looks like 6 because the sepals are very similar to the petals.
    EMOM 10 Burpees x 3 minutes.

    There are approximately 150 species of tulips, and we completed 150 burpees total….

    Head toward the back of NOMA. What’s the only color of the rainbow that does not truly exist in Tulips? MacGyver guessed blue and he was right!

    3 minutes of Sunday Mornings.

    Back to VSF for COT.

    100% attended Coffeteria!

  • The Scrum Drum – from Bolt

    Music of course; much of which made Charmin cringe—mission accomplished.
    Warmup:
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps, Moroccans all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    The Thang:
    Z90s: 5 thru 20 reps/4 exercises, mix crabs forward/back>bear forward/back between trees and switch exercise.

    Round 1: burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (crawl bear): burpee, R/L side squats, diamond merks, LBCs

    Chumbaburpee:
    SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.

    COT. Welcome FNGs Pillsbury and Focker!

  • Renaissance Run with Burpees – from Hokie

    On this beautiful Family Gras weekend two local Pax and one down range Pax posted for a mosey & burpees.

    We left NOMA and headed to Bayou St John with periodic stops for 10 burpees.

    Out for about 20 minutes (the park area just last the post office & Wrong Iron) and return.

    150 burpees and 2.5 miles later we were back on the steps of NOMA for bear crawling up the stairs of NOMA, burpees, duck walk up NOMA, burpees, and crawl bear up the stairs and… BURPEES!

    At 0710 we went to the back of NOMA for Sunday Morning.

    At 0714 we returned to our virtual flag and more burpees to seal the deal!

    Thank you as always!!!

    It was a pleasure to lead with Frac and also Baby Back, posting down range from Memphis

  • 2 is the loneliest number – from Kenna Brah

    2 total Pax for the Scrum – reversed roles from W’ho, but same two PAX.
    Quick Mosey to the Gym for Warm up
    20x Imperial walkers
    15X Torso Twists
    15x Tin Soldiers
    15x Low Slow Squat
    Danced around some equipment – no joy there – moved on to Thing 1
    For every Light Post To the Cultural Center, we did various things
    L Side Linge – 5 Mercs
    R-Side Lunge – 10 Dips at the Bench
    Bear Crawls/10 Squats
    Reverse Lunge/10 Wife Pleasers
    High Knees/5 Mercs
    Butt Kickers/10 BB Sit Ups
    Other Assorted moves I can’t remember – ☹
    Arrive at the Cultural Center –Thing 2 – DORA
    100 Mercs
    150 Squats
    200 BB Situps
    Timer Bernie up the Ramp and around
    Thing 3 –
    While 1 PAX Holds Peoples Chair – other PAX bounds up the stairs and does 5 Dips on the railing – 5 Rounds
    AT the Ramp – Side Shuffle up and down the ramp
    At the Entrance – 10x 10 Sec Wife Pleasers , Feet on Bench
    Back to Flag – 3 Min Left –
    Mountain Climbers
    Plank Hold

    Done
    COT

  • Monday Audible – from Mahatma

    After a disappointing Super Bowl game where Go-Devil lead another Rams team to a victory influenced by ref throwing yellow flags this time I was so looking forward to throwing rocks at RC. Yet for some strange reason just before hitting the I-10 ramp there was a thought to check the Q schedule (as I very seldom check emails on Sunday or early Monday, if in fact reminders are still sent) as to who was leading…….damn an Audible was just called as I see Mahatma was signed up to Q the scrum! Mindset changed now I had to floor it to make that journey to the “rough” side of Metry!
    Burning rubber I enter the stadium parking lot to see 3 silhouettes standing in the wet grass scratching their head as if to be wondering if they had to call an audible for Qing amongst themselves yet as my truck comes to a stop and my shoes hit the deck……game on!

    Quick disclaimer and a short mosey to the play set a short warm up ensued:
    25 SSH
    10 Mnt Man Poopers
    10 Side Lunge
    10 Imperial Walkers
    10 Peter Parker / Parker Peters
    All got on the parallel dip bar – 5 count
    Same for the monkey bars – 5 pull ups

    Mosey to the Performing Arts Bldg
    Ascend to the “skybox” and pair up for a mini DORA:
    50 Merkins
    100 jump sqts
    150 dips
    Flip / Flop
    Timer was to run down the ramp to the street and around to ascend the stairs back to the sky box. Max reps 25 then hold plank to wait – until we got to dips max out reps while partner was running.
    Once complete we moseyed back down to the benches in front of the PA center 2 rounds of box jumps, decline , incline merkins , step up dips and split sqts.
    Mosey to the parking lot for 5/11 (1 less then 66). 5 merkins at each lamp post X 11 with some form of made up animal movement between each post. When completed we moseyed back to the start. YHC grabbed his phone (hey this is Metry – NOT NOLA so leaving your phone on the curb is not a risk)!

    Line up for an Indian run back to the play set finisher 2 rounds of 5 dead hang pull ups (assisted if needed) then 5 parallel bar dips.

    5 minutes of Mary:
    Gas Pumpers
    Big Boy Sit Ups
    Baby T’s
    And real scuba kicks

    Back to the flag for COT

  • KB & the Frac – from Fracsac

    Kenna Brah was excited to see YHC, so excited that he immediately started doing burpees upon seeing me. “Could this day get any better?”, asked my inner awesome voice. YHC quickly remembered to give a disclaimer, then figured my older brotha from another motha might need a little warmup. So we began with SSH and did some other regular warmup stuff, ending with 10 x 8 count BBs. Then it was time to mosey to the levee to take advantage of the concrete apron that was begging for attention. Since KB (that’s what we’ll refer to him as now) wanted burpees, who was YHC to deny him, or should I say HIM? Elevens with burpees and merkins, stopping at the top of the levee for 5 squats each time. KB really seemed to dig it. We then moseyed to the benches for some Power Ups, derkins, dips, and Bulgarian Split Squats. Those Bulgarians really know how to deliver the burn, I guess that’s why they invented that style of squat. If anyone knows a Bulgarian, please EH him, we need more info on this split squat thang. We saw a couple planes, so we did more burpees, cause that’s kinda what we do. We finished off with some Mary, kickin’ it with the Scuba Diver!

    COT

    Great stuff!

    SYITG!

  • Olympic Training – from Fracsac

    It was a long shot, but worth a try. YHC reached out to Dennis Shaver to see if he could up our sprint game. He said the only day he could join us was 15 February, and he would make us masters of the sprint. YHC had no idea he would bring the LSU marching band, which woke up the Pontiff neighborhood! It was an incredible display of track and field glory! Coach assured YHC that he could get these legs to Olympic speeds in just 45 minutes! These legs have never moved faster than they did today. The marching band and cheerleaders helped too. The entire neighborhood gathered on the bleachers to witness history in the making. It was glorious!!

    COT was quick….

    SYITG

  • Mining for Gold – from Fracsac

    The Goldmine is rich with options, so YHC committed to planting the shovel flag and explore what the AO has hidden. With my imaginary pick axe in hand, a disclaimer was given, and the mining for non crypto began. 
    YHC was joined by two other Pax, Triple Shift and BayWatch. We grabbed a jump rope and 60 lb sandbag and did a short mosey next to the outdoor equipment recently completed by JP recreation folks:

    Warmup was the usual stuff.

    First up – Stations
    Sandbag Clean to Overhead press – AMRAP
    Jump rope – AMRAP
    Burpees x 10 – timer

    Rinse and repeat

    Next up – a short mosey to Arts building for Dirty Mac Deuce
    4 rounds of 3 x 12 count exercises – one arm, one leg, one core. Lap between each round is up the Performing Arts steps and down the ramp.

    Off to bleachers for step ups and dips

    Continue the mosey to other side of park for a look at the other outdoor gym recently completed. Stations again with dips, big boi sit ups on the decline bench, and burpees as the timer.

    Mosey back to the flag for a minute of stretching and CoT.

    NMM

    -Apparently the pax at the Uptowner were confused that YHC didn’t show with a promise of burpees. They’ll need a bigger carrot than that.
    -Bolt was so amazed by the presence of Hawg’s wood that he had to show his own to Rudy, which he supposedly asked Mambi to carry. At Coffeteria we were told that Hawg was so distraught by Bolts wood that he ran away before the beat down was complete.
    -Rudy seems to have trouble counting, especially when it comes to Burpees. The whole concept of the EMOM is probably beyond his comprehension, or maybe he was just preoccupied with trying to choose between which Pax wood he wants more. Don’t worry, YHC won’t judge.

    SYITG

  • Minimal run at The Scrum – from Boo-Boo

    Tired and sore from the weekend, YHC was greeted by a very chipper Vagabond and Fracsac. Hokie looked like I was feeling, and RevSox (the guy who is from the most northern latitude of all of F3 NOLA) expressed his disdain for the cold, despite having less exposed skin than any of the other PAX.

    A very short mosey to the running path for normal warmup exercises and mountain man poopers. 100% dancing participation was noted during Moroccan Nightclubs. It was that kind of morning.

    To RevSox’s dismay, there was a clandestine agreement not to run on this particular morning. Instead, our mode of transportation would be Boo-Boo style BLIMPS, which consisted of karaoke and Bernie Sanders while traveling to each bench. At each bench along the way to the soccer field, the PAX did the following:

    10 burpees
    20 Lunges (2 is 1)
    30 Incline merkins
    40 Monkey humpers
    50 Pickle pounders
    60 Squats

    Once at the soccer field and again to the dismay of RevSox bc of burpees and the lack of running, the 300 was explained. PAX paired off in corners of half of the soccer field. PAX 1 of each group would begin an exercise designated to that corner, while the other PAX completed 10 burpees, then they switched. PAX 2 would pick up where PAX 1 left off in the count. Rinse and repeat until 75 of the designated exercise was completed. Then both PAX would bear crawl in a counterclockwise direction to the next corner to complete 75 reps of another exercise in the same format. The designated exercises for this 300 were Squats, Shoulder taps, LBCs, and Merkins.

    After completing the 300, it was over to the bleachers for a round of 20 dips followed by right leg step ups, then 20 more dips, followed by left leg step ups.

    A mosey back towards the flag to keep RevSox happy. Ended with four minutes of
    Mary.

    COT and done!

    Leading a group of leaders is always an honor.