F3 New Orleans

Tag: FracSac

  • 25 was the number of the day! – from Boo-Boo

    Mothership

    It’s no secret, YHC does not like cold weather. Upon arrival, the air temp was 34ish with a stiff north wind bringing windchills to 25 degrees. Days of rain preceding created damp and cold! Catfish shows up in a t-shirt and shorts, but at least he had shoes and socks.

    A short mosey to the parking lot across from the flag for what one would think are normal warmup activities; HOWEVER, choosing to forego Moroccan Nightclubs during arm warmups brought us to what only YHC can describe as near mutiny. Therefore, Moroccan Nightclubs were completed out of order, which barely fixed the problem.

    After the warmup debacle, PAX moseyed to NOMA for the following:

    25 merkins, mosey around NOMA x4

    Plank Jack waiting for 6

    25 X-factors (2 is 1) mosey halfway around NOMA x4

    Plank Jack waiting for 6

    Next a mosey to the Children’s Museum to take advantage of the coupons. Three rounds of the following were completed:

    25 triceps extension/chest press
    50 yards, 10 mountain climbers (2 is 1), and back

    25 squat, curl
    50 yards, 10 mountain climbers (2 is 1), and back

    25 rows
    50 yards, 10 mountain climbers (2 is 1), and back

    Coupons returned and mosey back to the flag for some Mary and a mosey around the parking lot to give us 3 miles towards RCR.

    COT and coffeteria followed.

    It is always a privilege to lead a group of leaders. And a special thanks to Catfish for pushing me to commit to a Mothership Q. It was good to be back!

    #Mothership #Boo-Boo#Hokie #Catfish #Snooze #Fracsac #Gabrielle

  • Wherever two or … well, two are gathered… – from Hokie

    As the clock read 0627, YHC arrived at Renaissance to one Pax doing burpees waiting on the Q’s arrival.

    After hearing the 0629 alarm, YHC started with a disclaimer including realizing there may possibility be only two in attendance while the thermometer read 37° Or was it The Q’s calendar stating Sandbags that scares Pax from attending.

    Either way, we started with a warmup mosey loop at the entrance of NOMA, Abe Vigoda x10, another loop, and grass grabbers x10, another loop and arm circles x 10.

    For the Thang, Pax 1 would mosey a loop around NOMA while Pax 2 would perform exercise, then switch

    Rounds 1 & 2, exercise 60# sandbag burpee thrusters

    Rounds 3 & 4, 60# sandbag bench press

    Rounds 5 & 6, 60# sandbag toss over the shoulder

    We then moseyed to back of burpees before 3 minutes of Sunday mornings then back to the virtual flag & COT and the arrival of a 3rd Pax who escaped a house full of 9 girls for a run

  • Krazy Ivan IV: Speedy Sings, Fracsac Frowns – from The Hammer

    It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair…for Fracsac apparently. The man who has a folder on his phone dedicated to the Freedom Hammer was crestfallen for a second year running. Bordering on tearful, Fracsac and his Southshore breathern had to witness a spritely Speedy Gonzales hoist the Freedom Hammer in triumph after the Northshore thumped the Southshore for the Crazy Ivan IV, 257 to 153. Precision results, thoroughly vetted and audited by the governing body, are as follows:

    1. Speedy Gonzales 31:22 (6:30 average pace)-recruited years ago by Jose 10k
    2. Amnesia 33:55
    3. In Time 34:07
    3. Cowbell 34:07
    5. The Hammer 34:34
    6. Saban 35:09
    7. Kuch 35:37
    8. Steve 36:45
    9. TankedUp! 37:20
    10. RevSox 37:36
    11. Sogo 37:47
    12. Hog’s Breath 40:25
    13. Thumb War 41:30
    14. Bongo (time between 41:30 and 42:43-you should have found me afterwards Bongo!)
    15. Snooze 42:43
    16. Pelican 42:44
    17. Shooter 43:34
    18. Flea 45:16
    19. BBQ 46.35
    20. Russo 46:55
    21. Jose 10k 47:38
    22. Pai Gow 49:55
    23. Baywatch (it was raining hard, lots was happening, Hog’s Breath was talking to me…sorry Baywatch I didn’t get your time)
    24. Belloq
    25. JV (not that JV, the other one) 55:19
    26. Kenner Brah
    27. McGiver

    And honorable mentions to PickAxe and Chainsaw, The Hammer’s 2.0s, who finished the first lap together in a blistering 13 minutes.

    Thanks for coming out guys. You all get a trophy for participating in this unequivocally, completely stupid and utterly pointless annual competition. YHC was thoroughly impressed with the total disregard for your personal wellbeing and safety and looks forward to a repeat performance same time next year. Over and out.

  • Hawg and the Dummies – from Rev Sox

    The Wally Run began at 5:15 with Hawg, Two Yutes, and YHC. Two dummies and the Captain of Who Dat? Hot and Spicy (or something like that). The dummies and hog ran 1.25 miles by 5:30 when the remainder of the Pax arrived.

    The rest of the Pax started the run at 5:30 with numbers leaning heavily in favor of the Dummy Runners. Good showing team. It’s the Wally, so everyone ran until 6:15 followed by the count-off, name-O-rama, announcements, intentions, and prayer.

  • 6 year Manniversary — Bongo – from Bongo

    Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo

    ___________________________________________________________________________________

    Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

    Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    QIC — Reluctant Yankee

    PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY

  • Burn the Baggage – from Vagabond

    Warmup with Renaissance choir music

    Read 1 Corinthians 9:24-27

    My invitation on Mumblechatter: “Contemplation + Encouragement at Renaissance tomorrow for Pax seeking a specific change in their existence. Bring a piece of personal “baggage” that needs to be burned through a purposeful, strenuous beatdown. We’ll leave it all on the steps of NOMA and become better together 💪🏽“

    With suitcase (baggage) open, I appealed to Pax to share something in life that needs to change. Something you need to let go
    – Anger / unforgiveness
    – Habit
    – Negative feeling
    – addiction
    – Something you’ve been postponing – that you need to do
    – Lie you’ve believed
    – Doesn’t have to be dramatic: (food, drink, TV)
    – Can be unspoken
    – What happens at NOMA stays at NOMA (confidential)
    – Let’s follow up with each other for accountability

    Pax picks “penance” from Menu of Discomfort
    Everyone does exercise together
    End: scribe writes it down and throw in fire and burn it

    Sunday mornings and COT

  • He really said that….. – from Fracsac

    The Star is now The Goldmine, and the new location at Lasalle Park elevates Friday options to another level.
    With the new launch, YHC took the Q to set the new AO on a path to success. With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area.

    Warmup consisted of the usual stuff, skipping the unnecessary stuff.

    The thang:

    Route 66 at the light poles with burpees

    Dirty Mac Deuce along the way around the park.

    YHC asked RevSox at one point how many burpees we were to do today. He answered 66. That was wrong so we incurred a penalty of 10 burpees with 14 more along the way to our next stop.

    Complete 2 burpees, skip 30 yards, run back. Rinse and Repeat x 5.

    Mosey back to flag for plank and J-Lo’s.

    COT

    NMM

    – Found some new options for beat downs.
    – RevSox pulled up at 5:29 and said he was supposed to be at the Uptowner to Q. We then heard him mutter something under his breath, something that I can’t put in black and white. I think I’ll bring soap next Friday.
    – 100 burpees down. We could have done more.
    – YHC is aware of what everyone is thinking: what about Q vs Q? YHC will speak with Mambi and the details will be provided to give you that monthly Fix.

    SYITG 

  • Just Chillen’ (literally) at The Ho – from Baywatch

    Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup.

    25 SSH IC
    20 Mountain Climbers IC
    15 Imperial Walkers IC
    15 Arm circles (F/B) IC

    The Thang (Part 1)

    There were 5 trees along one side of the parking lot equally spaced at 10-15 yds apart. So we lined up at one end and did some modified suicides. Crab walk to first tree and back. Do 5 burpees. Lungewalk to second tree and back. 5 burpees. High-knee skip to third tree and back. 5 burpees. Run to last tree and back. 5 burpees. Now that we were all thoroughly warmed up, we moseyed over to the levy (we unfortunately didn’t have a Chevy to keep us warm).

    The Thang (Part 2)

    Elevens were on tap. Star crunches (aka Rower crunches) on one side. Bear crawl up. Do 5 squats. Run down and do burpees on the backside. Bernie Sanders back up. Do 5 squats. Then run down to start again.

    The PAX were able to finish with a minute remaining so we moseyed back to close it out with the COT. Thanks for pushing me gentlemen!