F3 New Orleans

Tag: IPC

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • The View @ The Joy- IPC Week 0

    Sunday Fracsack and myself set out to mark 400 meters for week 0 of IPC. Hopefully the city of Kenner has a power washer because several more lines were painted than needed.

    10 Pax(including 2 FNGs) eagerly awaited the start of week 0. With the clock indicating 0530, a brief disclaimer was given, and a warmup began.

    Warmup

    • Side straddle hop x 20
    • Abe Vigodas x 15
    • Imperial Walkers x 15
    • Grass grabbers x 15
    • Chinook x 15
    • Self love x 15

    Once warmup was complete the IPC was explained and the workout exercises were demonstrated.

    Da Thang

    Completed 4 time and timed

    • Squats x 50
    • BB situps x 40
    • Merkins x 30
    • Bonnie Blair x 20
    • Burpee x 10
    • 400 meter run

    After this we circled up for count-o-rama and name-o-rama. 2 FNGs were given their F3 names: Wingnut and The Joy. Hokie Pokie did a wonderful job at inviting the new F3 members in and explaining F3 and what it’s all about.

    Was really impressed with everyone and their times. FracSack rocked it. Looking forward to week 1.