F3 New Orleans

Author: Catfish

  • Get Your Sass On, but Don’t Be a Whiner (NOLA Mothership 2019-11-30)

    Had an excellent turnout of fourteen PAX this Saturday morning with the following fine folks: Reluctant Yankee, I Heart, Thumb War, Angie’s List, Bongo, Voodoo, Sassy (FNG), Quiche, Col. Mustard, Sogo, Bacchus, Tender, Heisenberg, and Catfish (Q).

    Started over by the museum field area on our feet with some Windmills, Grass Grabbers, Side Straddle Hop, and Imperial Squat Walkers. Moved to our faces for Peter Parkers, Parker Peters, Plank Jacks, and 8-Count Bodybuilders.

    Moseyed over to the treeline for the following laddered group of exercises: 25 burpees, run to end of treeline, 50 merkins, run back, 100 Bonnie Blairs, run to end of treeline, 50 merkins, run back, 25 burpees.

    Moseyed over to the fountain for step ups, derkins, irkins, box jumps, and dips, then did a dora with 50 burpees, 100 merkins, and 200 squats, while partner hopped up and down the museum steps.

    Moseyed to the peristyle for some final exercises: monkey humpers, overhead claps in a people’s chair, Catalina Wine Mixers, and dying cockroaches.

    Great workout! Thanks to all who attended, and looking forward to seeing everyone tomorrow morning at Renaissance.

    C-Fish

  • Renaissance 2019-11-25

    Q arrived a little late on this day, but we still got it in while we could. 6 PAX attended: SoGo, FracSac, Gideon (w/ DJ Diver), Belloq, Uptown Girl (visiting from PA), and Catfish (Q).

    Moseyed over to the Foundry for a one-minute hang followed by a mini-Murph (five rounds of 5 pullups, 10 merkins, and 15 squats), followed by another one-minute hang. Followed this up with one-minute exercise stations: dips, merkins, pull-ups, burpees, squats, and snake jump.

    Moseyed back to museum for Sunday mornings (10 overhead claps in people’s chair, 5 donkey kicks, then a balls to the wall press), AMRAP 4 minutes. Returned to flag for 8-count bodybuilders and COT.

    Thanks to those who attended. Will re-do next weekend and be on time!

  • WolfPack 2019-10-04

    Had a hell of a morning with 31 PAX out at the Wolfpack this morning.

    Attendees were as follows:

    Revit, Quiche, Tool, Squeal, Po-boy, JingleVader, Seaman, Peaches, Angie’s List, Brown Bag, Bad Moon, Breadsticks, Hokey Pokey, Bartman, Mudbug, Gabrielle, Bones, Quincy, Col. Mustard, Peppa, Mariah, Pop-a-Lock, King Kong, Willie, Quarter Pipe, Sandbar, Sabin, Flaming Lips, Tiny Dancer, Happy Little Trees, Catfish (Q)

    Started the morning off by moseying to the lawn at the base of the mountain for a quick warmup – Side Straddle Hop, Self-Love, Arm Circles.

    Then got started on our faces with some Merkins, Plank Jacks, and Mountain Climbers.

    Moseyed over to base of the mountain, then did an Indian Run to the top (3 lanes).

    Once we reached the top PAX planked for the six, then did some Peter Parkers (since we were already in position).

    Next up, 11s, with Burpees and Catalinas, with the added bonus of doing so on the incline of the mountain. Once this was complete, PAX did LBCs waiting for the six.

    From there we finished up with some core: Tin Snips, Dying Cockroach, and Penguin Toe Touches, followed up with 8-count bodybuilders to finish.

    Moseyed back to the flag for COT.

    Thanks to all who attended. Turned out to be a great workout!

  • NOLA Mothership 2019-09-07

    Attendees: Cowbell, Triple Bypass, Angel Dust, RevSox, Shorty, Mamby, Thomas the Train, Babyface, Gideon, King Kong, Hokey Pokey, Tua, UnCut, Rudy, Angie’s List, Three-Way, Breadsticks, Catfish (Q)

    Another day on the Mothership started aggressively with a mosey over to the museum lawn for a good long side straddles hop, right into 8-count bodybuilders and low slow squats.

    PAX then lined up on the museum drive for two laps of Indian Run, then went to the museum steps for some Merkins in cadence. PAX moved to the fountain for right leg step-ups, decline merkins, left-leg step-ups, incline merkins, and dips.

    Moseyed over to the brick storage area. Each PAX grabbed a coupon for a round of “enhanced” IronPAX challenge, which included 10 broad jumps, 10 brick burpees, 10 bonnie blairs w/ holding the brick, and 10 brick big-boy sit-ups. Rinse and repeat 3x. PAX who finished continued with chest presses and curls waiting for the six. Continued with a round of brick webb (jack web w/ bricks where air press is done with the brick). Only got to 5 with this one!

    PAX moseyed over to the track for a final round of catch me if you can. Back to the flag for COT.

    As always, thanks to everyone who stuck in with this one. It definitely rocked my world!

    -Catfish

  • Renaissance 2019-09-01

    Another excellent morning out at the Renaissance. Attendees were as follows: Catfish (Q), Fracsac, Hokey Pokey, Gideon, Abacus, Beloq, DJ Diver (Canine)

    Started in front of the museum with a long side straddle to get the blood flowing, then busted right into a series of Body Bag Builders (8-count body builder plus a mountain climber; see the Exicon for details). Followed this with a series of 3 laps around the museum, with the following exercises between each lap: 25 burpees, 50 merkins, 75 jump squats, then LBCs waiting for the 6.

    Went over to the museum wall. Did a set of donkey kicks, then Ascending Testicles (feet on wall, 10 merkins @ 15 degrees, 10 merkins @ 45 degrees, 10 merkins @ balls to wall)

    Moseyed to the Foundry. Did a six-minute exercise series with the following (one minute each) – hang, snake jump, squats, pull ups, dips, merkins. Followed with a little side straddle to keep the heart rate up, then went to faces for peter parkers and a plank hold.

    Moseyed back to the museum. Dropped to faces for catalina wine mixers, then went to fountain to finish with box jumps (in cadence).

    Finished with COT, named the new FND “DJ Diver”, since he took a dive into the fountain in front of the museum. Thanks to all PAX who attended. See you again next weekend @ Mothership.

    -Catfish

  • Renaissance 2019-08-04

    Had a good turnout today, with 5 PAX total: Catfish (Q), Chips, Triple Shift, Tanner, and Smooth.

    Started with a quick mosey around the museum, then side sraddle hop in on the adjacent lawn. Went right into a Wilt Chamberlain (sprint 3 tree lengths, 100 LBCs, sprint, 100 squats, sprint, 100 flutter kicks, sprint, 100 jump lunges. Then went down to our faces for some Worst Merkins Ever (Wide Merkin, Regular Merkin, Diamond Merkin sequences – see the Exicon for more detailed description). From there we moved to the light posts for a route 66 with burpees.

    Mosey to the fountain for some incline Merkins, followed by left and right step ups, then some low slow squats.

    Moseyed to the Foundry for a one minute hang, followed by a one minute snake jump, then another one minute hang, followed by one minute of LBCs, then a 30 second hang, followed by a minute of merkins while our arms were still burning. Kept the heart rate up with some more side-straddle hop.

    Moseyed back toward the start point, with a quick sprint around the museum to finish strong. Name-o-rama, COT, coffeeteria.

    Great start to the week! Thanks to all who attended and participated.

  • Backblast – Mothership 2019-07-27

    Another lovely (if slightly rainy) day onboard the Mothership at City Park.  Attendance stood at 15 total, with 13 existing members and 2 FNGs.

    The following members were in attendance: Catfish (Q), Two Yutes, Heisenberg, Fracsac, Thumb, Beloch, Reluctant Yankee, Gideon, Angie’s List, Medulla Oblongata, Angel Dust, Gumby, Pop Tart

    Our FNGs were Uncut and Tabloid. Welcome Dudes

    Today’s activites started with a mosey out to the Peristyle for a little Side Straddle Hop, Hillbillies, Overhead Claps and Imperial Squat Walkers. PAX then moved to their faces for Peter Parkers, Catalina Wine Mixers, and Plank Jacks. On to our sixes for LBCs, Flutter Kicks, and Tin Snips.

    PAX then took a quick run to Marconi, then back to the benches in front of the Peristyle for 50 Box Jumps OYO, Smurf Jacks, and Jump Lunges. With legs burning, PAX lined up for an Indian Run to the Foundry.

    Since Muscleship occupied the Foudry, PAX moved to the grass beside the Foundry for Jack Webb (counted up the FIFTEEN, way to push guys!). PAX then did five minutes of ten burpees per minute (i.e. 50 burpees total).

    PAX then moseyed to the mini-foundry (a.k.a. The Refinery). Pax split into groups of 2-3 for pull ups, Merkins, Squats, Snake Jump, Dips, and Burpees.

    PAX then moseyed back to the Great Lawn, and then to the flag for count-off, naming, and COT.

    Thanks to all who participated, it turned out to be a great workout!

  • Renaissance 2019-07-07

    Wonderful day out at the Park with a fine turnout: Catfish (Q), Hokey Pokey, Swamp Cox, Smooth, Fracsac, and Tackleberry (Visitor from South Carolina).

    Started the workout with a brief warmup of Side-Straddle hop, Imperial Squat Walkers, “Hop” laps up the museum steps (x5), and jump lunges.

    Moseyed over to the Fountain for left step-ups, Derkins, Right step-ups, Incline Merkins, 8-count bodybuilders, and box jumps.

    From there we headed to the field for some varied “animal” movements. First we did bear crawls for a tree length, followed by boo-boo bear crawls for a tree length, then boo-boo bear crawls (opposite leg) for a tree length, with 10 merkins afterward. Each pax did 10 burpees at the end. Followed this with some core exercises (LBCs, flutter kicks, and box cutters).

    Returned the other way with Duck Walk, Crab Walk, and reverse Crab Walk, again for one tree length and with 10 merkins after each, 10 burpees upon completion. Again, core exercises: Dying roaches and Tin Snips.

    From here, moseyed to the Foundry. PAX did the following:

    Hang 1 minute, then low slow squats, hang 45 seconds, then low slow merkins, hang 30 seconds, then 10 pull ups OYO.

    Moseyed back to flag to conclude. Thanks to all who participated, it was a good one!

  • Backblast – 2019-02-16

    Another day aboard the Mothership. 23 PAX total.

    Attendees: Catfish, Highrise, Gabrielle, King Kong, Jesus Juice, Screw Top, Fracsac, Care Bear, Brown Eye, Organ Grinder, Tubbs, Angie’s List, Flipper, Rudy, Two Yutes, Dewey, Bongo, Mudbug. We had three FNGs. Welcome Scrapple, Da Crane, and Sunny D!

    Started the workout with a mosey to the lawn on the side of the museum. Ran some side straddle hop, arm circles, abe vigodas, and overhead claps to warm things up. Moved to plank position for Catalina wine mixers, plank jacks, peter parkers, and parker peters.

    From here we moseyed to the museum fountain for a Dora. Dora included 100 box jumps (on the fountain), 200 dips, 300 LBC’s, while partner hopped up the steps, did 5 merkins at the top, and hopped down.

    From here we moseyed back to the field for burpee suicides. These involved suicides with length of 2, 4, then 6 trees, with 5, 10, then 15 burpees at each end.

    From here we moseyed to the paddleboat dock for monkey humpers, squat jumps, and lunges. Followed these up with a lovely long round of Jack Webb.

    Moved to the grass to round things out with some Mary – Crunchy Frog, Penguins, Leg Lifts, American Hammer.

    Thanks to everyone who pushed through, this was a good one! Can’t wait till next time!

  • Backblast – Catfish, 2018-11-10

    Another beautiful (albeit slightly chilly) day on board the Mothership at City Park.  Attendance stood at 16 total, with 13 existing members and 3 FNGs.

    The following members were in attendance: Two Yutes, Triple Shift, Pie Gow, Rudy, Gabrielle, Mahatma Ice, Willie, King Kong, Jingle Vader, Abacus, Tool, Justice, Catfish, Front Line (FNG), Ya Mama ‘nem (FNG), Centerfold (FNG)

    Today’s activites started with a mosey out to the grass next to the Museum for…

    Side Straddle Hop

    Arm Circles (Forward)

    Arm Circles (Backward)

    Peter Parkers

    Catalina Wine Mixers

    Parker Peters

    Windmills

    From here we moseyed to the fountain for a Dora featuring…

    100 box jumps, 200 dips, and 300 mountain climbers, while partners did the bunny hop up the museum steps.

    This was followed by two laps of Indian run around the main drag in front of the museum.

    From here we moved to the trees in the adjacent grassy area.  Here we did two series of bear crawls, duck walk, lunges, and burpee broad jumps, each for a distance of two trees and followed by 5 burpees between exercises.

    From here we moseyed back to the great lawn for Jack Webb up to 13, and then finished the workout with some Dying Cockraoches, Box Cutters, and Penguin Toe Touches.

    Thanks to everyone for coming out and participating!  Should be a great start to a gorgeous weekend!