F3 New Orleans

Tag: Sandberg

  • The Turtle – from Fracsac

    The last time YHC posted at the Foundry is unknown. It could likely be found, but what’s the point? It was long ago….too long. YHC saw the Q sheet open and made the commitment to return.
    Saban, Jesus Juice, Tool, Sandberg, and BayWatch made it clear they were ready!
    We did a little warmup, with MNC and dancing included! End with 10 burpees OYO
    Mosey to the Foundry via the LCM bridge, stopping at the benches so Saban could attempt to murder a turtle. Luckily the turtle saw him coming and dashed out of the way….
    Step ups and Dips completed, then continue the mosey to the Foundry.
    EMOM x 5 minutes for 50 burpees
    Stations:
    Jump the Green Snake AMRAP
    Pull ups or 90 degree hang
    Run to track, 3 burpees, run back – timer
    Rinse and Repeat
    EMOM x 5 minutes for 50 burpees
    Church bells ring. Apparently it’s a tradition to do 6 burpees at 6 am. So, 6 more burpees. The pax were very pleased.

    Embrace the Suck:
    7 x SSH
    7 x Merkins
    7 x jump squats
    Continue for 3 minutes. If any pax can hit 8 rounds, no more burpees.
    Saban hit 8 rounds….well done!!

    Mosey back to flag for Mary and COT

    That’s 122 burpees for the morning. T-Claps!

    SYITG
    

  • H8 wet feet – from Hokie

    YHC is known for his dislike of wet feet so there was some concern after last night’s rain as to whether I would continue Murph training at The House of Pain or opt to plan B.

    As I arrived, Backed Up was excited for Murph Training and announced he brought a heavy duty band to aide in pull ups. Well, out with my Plan B and we started our saunter over to the House of Pain with phone lights aiding in our attempt to keep our feet dry.

    After an explanation of The Murph, and Murph training, we took care of the disclaimer and welcome and started our warm up with SSH, high knees and arm circles.

    We then started with 2 minutes to complete 3 pull ups, 6 hand release merkins and 9 squats and then rest for the remaining time.

    Then onto more 2 minutes rounds for 4-8-12; 5-10-15; 6-12-18; 7-14-21 and finally 8-16-24

    We then took time to recover by introducing Pax to additional preparation with Bolt 45 and 1 minute of speed humpers

    Next 2 minutes was set to just complete 8 pull ups and 16 hand release merkins

    Another two rounds of Bolt 45, speed humpers and 8-16 with 1 minute low slow squats between sets

    For our final stint in The House of Pain, 3 Pax would hang for 1 minute while the remaining Pax did an exercise… 1st group, hand release Merkins for “non-hangers”; 2nd group- squats; and 3rd group – burpees.

    We then moseyed to the H8 hill because part of The Murph is running. We would run the H8 route of up the hill; Bear crawl across, run down, across & up; bear crawl across; run down and across to complete figure 8.

    YHC has decided Murph training will now be 5-10-15 rinse and repeat to 60 pull ups, 65, 70, 75, 80, 85, 90 over the next few weeks